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DALLAS
04-08-2010, 01:55 PM
Will also be posted here: http://supertraininggym.com/mbbs22/forums/thread-view.asp?tid=1295&posts=2#M32257

After 6 months on Wendler's 5/3/1, I decided to go back to Westside, this time with the help of other lifters, including Matt Ladewski and Julia Ladewski
I'm 19 years old, and I am about 205-210lbs.


My last tested maxes, on March 16th, were:
Bench: 245lbs (hit 265 in November 09 at a meet)
Squat: 295lbs (with a very loose pair of Metal Pro Briefs)
Deadlift: Never tested. I stray from DL due to a hip problem I've been having for a few years, as a result of a knee injury.

MONTH 1:

Week 1:
DE Bench:
3x3 @ 125, 5x3 @115 all 8 sets against doubled up Mini's
DB Rollbacks: 3x12 @ 25lbs with a Mini wrapped around my back
Fat-Bar Chinups: 2x8, 1x5
Had to get out of the gym fast today.

DE Squat:
12x2 @ 150
RDL's with DB's: 5x12 @ 15lbs. (Used a light weight because of my hip)
Pulldown Abs: 5x15 @ heavy

ME Floor Press
1x10 @ 95, 4x5 @ 135, 155, 180, 205, 1x3 @ 225, 1x2 @ 235, 1x1 @ 240, Miss @ 245
Close Grip Bench: 3x12 @ 135 (I don't like the way this exercise makes my shoulder's feel, so I stopped).
Chuck-V Pulldowns: 3x15 @ heavy

ME Box Squat against choked Strong Bands:
Worked up to a 1RM @ 245 against the bands in briefs
45 Degree Back Raise: 5x15 @ bodyweight
Pulldown Abs: 3x15 @ 60lbs
4-Way Neck Machine: 3x45 @ 100



Week 2: Currently doing now

DE Bench:

8x3 @ 125lbs against doubled up Mini's

DB Rollbacks: 5x12 @ 35lbs with Mini wrapped around my back

Facepulls with External Rotation with Mini band: 5x12

DB Zotterman curls: 3x8 @ 30lbs.



DE Squat:

12x2 @ 165 http://www.youtube.com/watch?v=4juE3KvKFdM

Speed Pulls against a Mini band: 6x1 @ 135

RDL's with DB: 3x12 @ 30lbs

Straight Back Raises: 3x12 against a Mini band

Full Hanging Leg Raises: 2x10, 1x3, 1x15 bent knee



Spoke to Matt Ladewski over the phone last night, as well as other lifters and friends, and came to the conclusion that I need more volume as well as tricep, ab, and upperback/lat work.

Today is ME 2-Board Press.

I will now be working up to max sets of 3 for the next 1-3 months, then either move on to 1RM's or stick with 3RM's. I'm finishing up this wave, and redoing my %'s for both DE bench and box squat. I will only be speed benching against bands every 3rd wave of the month, and speed squat against bands every 4th month.

I will deload on the first week of each cycle, then lift for 3.





Any comments and opinions would be greatly appreciated.

DALLAS
04-08-2010, 02:06 PM
ME Upper:
Straight weight:
1x10 @ 45
1x10 @ 90
1x5 @ 115, 135, 155, 185, 205
1x3 @ 225, 235, 245, 255

BB Extensions (to chin)
1x12 @ 45
1x12 @ 65
1x8 @ 75 triceps started to really fatigue
1x5 @ 90

Weighted Chinups:
1x4 @ 25lbs hanging from my waist
1x5 @ 25lbs hanging from my waist

Side Delt Raises:
3x15 @ 20lbs

DB Shrugs:
2x12 @ 75, 80

Video up in a few minutes!

DALLAS
04-08-2010, 02:46 PM
http://www.youtube.com/watch?v=TVqy81x0d5g

Lones Green
04-08-2010, 05:15 PM
Nice work dude. Try adding in 2 or 3 sets of 20 rep DB presses after your 2 board work. I've been doing it and gaining a lot of size and power off the chest.

Oh and it doesn't matter if your heads on the bench or not. Its good to shove it back into the bench on the concentric portion of the lift though

Travis Bell
04-09-2010, 05:55 AM
Looks good. I'll keep an eye on this!

DALLAS
04-09-2010, 10:57 AM
Looks good. I'll keep an eye on this!

Much appreciated!

DALLAS
04-09-2010, 10:58 AM
4/09/2010

ME Lower:
Lat Pulldowns: 2x15, 1x12 @ 80
Chuck-V Pulldowns: 2x10 @ 80

Seated Goodmornings (first time doing them):
2x10 @ 45
1x5 @ 95
1x5 @ 115
1x3 @ 135
1x3 @ 145
My right hip was really tightening up at the bottom, I had to stop.

45-Degree Hyper:
3x15, 1x10 all against a Light band (Purple band)

Leg Curls against Light band:
4x15

Standing Ab Pulldowns (not on the lat PD):
1x15 @ 70, 3x14 @ 80

4-Way Neck Machine:
3x45 @ 110 (Hit front and both sides of the neck with 15 reps)

Lones Green
04-09-2010, 01:45 PM
I woulda squatted first, then threw the seated goodmornings in after for an assistance movement, but thats just me

DALLAS
04-09-2010, 02:04 PM
I woulda squatted first, then threw the seated goodmornings in after for an assistance movement, but thats just me

Yeah, I'm gonna probably cut GM's out completely, along with deadlifts, depending on how my block pulls go next week. I

Lones Green
04-09-2010, 02:49 PM
Have you had your hip looked at? I've really never heard of someone not being able to deadlift it hurts them so bad

DALLAS
04-11-2010, 11:43 AM
My hamstrings have been VERY sore for the past week since starting. No KB swings this weekend. Just some stretching and foam rolling this morning. Can't wait to deload next week.

DALLAS
04-11-2010, 11:45 AM
Have you had your hip looked at? I've really never heard of someone not being able to deadlift it hurts them so bad

Not yet. The pain has gotten a lot better since I've started box squatting about 3 months ago, as well as KB swings. This summer I'm gonna get it looked at.

Lones Green
04-11-2010, 03:15 PM
Not yet. The pain has gotten a lot better since I've started box squatting about 3 months ago, as well as KB swings. This summer I'm gonna get it looked at.

I think it'd be worth it

DALLAS
04-12-2010, 07:22 PM
4/12/2010

DE Bench:
1x10 @ 45
1x10 @ 45 plus doubled mini's
1x5 @ 95 plus doubled mini's
5x3 @ 135 plus doubled mini's
3x3 @ 145 plus doubled mini's

DB Press (Neutral grip):
2x20 @ 50lbs

DB Rollbacks with mini behind my back:
4x8 @ 40lbs

Chest-Supported Rows (changing grip each set between close and wide):
2x12 @ 2 plates
2x12 @ 3 plattes
1x12 @ 3 plates

Rear Delt Flys:
3x10 @ 15lbs

Hammer Curls:
2x10 @ 30lbs

Workout finished in about 50 minutes. Almost vomited.

DALLAS
04-13-2010, 08:18 PM
4/13/2010


Horrible day at the gym. My allergies have been keeping me up at night along with stress from finals. Haven't had much to eat before I went in either. No excuses though.

DE Squat:
Hanging Leg Raises:
3x10

Box Squat:
10x2 @ 180
The weight felt like 1000lbs throughout the entire workout. I should have lowered it or at least done a better warm-up, but I thought I would be OK. My lower back is really jacked up tonight.

DB RDL's:
1x15 @ 30lbs in each hand
3x12 @ 40lbs in each hand

Side Bends on hyper:
2x12 each side @ 40lbs DB
These were definitely not the best idea since my lower back was already aching.

I'm an idiot and today's workout really showed it.

DALLAS
04-15-2010, 02:39 PM
4/15/2010

ME Upper:
Foam Press off 1 board:
2x10 @ 45
1x8 @ 95
1x5 @ 135
1x5 @ 185
1x5 @ 225
1x5 @ 235
1x3 @ 255
1x3 @ 260 PR

BB Extensions (to chin):
1x5 @ 80
2x5 @ 95

Weight Chin-Ups: PR for overall reps
1x6 @ 25 PR
1x4 @ 25

Front/Side Delt Raises:
3x12/12 @ 15

DALLAS
04-15-2010, 02:54 PM
http://www.youtube.com/watch?v=i-VRVeDwyxQ

DALLAS
04-17-2010, 01:37 PM
4/16/2010

ME Lower:
Block pulls from 2":
2x8 @ 135
1x3 @ 225
Hip started to hurt at 135.
Moved on to rack pulls from right below the knee:
1x3 @ 225
Couldn't really move anything after that.
Laid on the floor in pain:
10x10 @ ~205lbs.

Was too depressed and in too much pain to find something else, went on to lat pulldowns
Lat Pulldowns (Wide grip bar):
2x12 @ 80
1x12 @ 100
1x12 @ 110

Ab Pulldowns:
1x15 @ 90
2x15 @ 110

45-Degree Hypers:
1x15 against light band
3x10 against light band with a 25lb plate in my hands

Leg Curls with light band:
4x15

Hung around for a while with a few people, got bored and did more abs
Hangman Ab Pulldowns with light band and side bends:
3x15 (15 ab pulldowns, 15 right side bends, 15 left side bends)


While I'm home this summer, I will make it a priority to get my hip checked out. If anyone is interested, I had plica syndrome in my left knee, which over the course of a few years, created an imbalance in my right hip. I now suffer great pains deadlifting or doing goodmornings.

No KB swings because of the hip pains. I'm extremely sore and it hurts to bend over. I should be OK by next week, considering its also deload week for me.

DALLAS
04-18-2010, 12:11 PM
Got the EFS Template book. Gonna do "I Need Some Mass" template for the month, still working up to 3RM's on my ME Days. It's not much different from what I've done over the past month, but a lot of volume. I'm going to take the template with a grain of salt, and not hit 5 sets 20 for everything, unless I repeat it for another month or so and work up.

Has anyone done any lactic acid training? For DE Squats, max sets of 2 until someone dies. I'm planning on doing these over the summer, maybe every 8 weeks or so. Either doing 3 week waves or just doing them for a week.

Lones Green
04-18-2010, 02:20 PM
5 x 20 sounds like it would benefit you a lot

DALLAS
04-18-2010, 06:55 PM
5 x 20 sounds like it would benefit you a lot

You don't think I should progress into that volume?

Lones Green
04-18-2010, 07:56 PM
It'll take some getting used to, but its not gonna hurt you. You need the mass skinny

DALLAS
04-18-2010, 08:30 PM
It'll take some getting used to, but its not gonna hurt you. You need the mass skinny

I'm barely pushing 210. I wanna be 275 of pure lat and hamstring by the end of the summer.

DALLAS
04-23-2010, 07:10 AM
MONTH 2:

Week 1: Deload Week

Each session began with mobility drills and foam rolling. I've done mobility drills before every workout for the past 4-5 months.

4/19/2010
DE Bench:
DB Flat Bench Press:
1x20 @ 35
1x10 @ 70
1x10 @ 75
1x6 @ 75
1x5 @ 75

Pull-Ups:
1x10
1x8
2x5

Face Pulls (Scarecrows):
5x15 with mini band

4-Way Neck Machine:
3x36 (12 back, 12 right side, 12 left side) @ 125

4/20/2010
ME Squat:
Pull Throughs:
1x12 @ 105 (hip hurt, so I lowered the weight)
4x14 @ 75

Weighted Decline Sit-Ups:
3x15 @ 25
1x10 @ 25

Hip Abductors with Light band doubled around my knees:
5x15

Side Bends on Hyper:
2x15 ea. side @ 40lb DB
1x 10 ea. side @ 40lb DB
I didn't like the way these were making my lower back feel

4/22/2010
ME Bench:
Upper body elevated push-ups:
4x25

Chuck-V Pulldowns: (light weight)
5x12 @ 125

Shoulder pre/rehab: "I" "T" "W"
3x30 (10 "I"s 10 "T"s 10 "W"s)

Reverse Curls:
3x10 @ 20

4/23/2010
DE Squat:
Tabata: 35lb KB swings:
13/12/13/14/13/14/13/12

RDL with KB:
3x12

Static Side Bridges:
4x30sec ea. side

DALLAS
04-26-2010, 10:54 AM
Week 2:
4/26/2010

De Bench:
8x3 @ 150 straight weight

Rack Lockouts close-grip / Pullups:
1x10 @ 135 / 6
1x5 @ 225 / 6
1x5 @ 275 / 7
1x5 @ 285 / 7
/ 7

DB Flat Bench
1x20 @ 50
1x18 @ 60

Chest Supported Rows:
1x12 @ 3 plates
1x 8 @ 3 plates + 10lbs.
1x 12 @ 3 plates
1 x dropset @ 3 plates, 2 plates, 1 plate

Hammer Curls / 4-Way Neck Machine:
3x8 @ 30 / 3x45 @ 125

DALLAS
04-29-2010, 10:49 PM
4/27/2010

ME Lower:
Cambered Bar Low Box Squats:
1x10 @ 135
1x5 @ 185
1x5 @ 205
1x3 @ 225
Put my belt on
1x2 @ 235 Missed the third rep

Step-Ups:
4x30 (15 each leg)

Natural GHR's:
2x15
1x12
1x10
1x8

Decline Situps:
2x20 @ 25
1x15 @ 25


4/29/2010

ME Upper
Floor Press:
2x10 @ 45
1x10 @ 95
1x5 @ 135
1x5 @ 185
1x5 @ 205
1x3 @ 235 new 3RM
1x1 @ 250 new 1RM

JM Press:
1x12 @ 90
3x10 @ 100

Incline Tate presses / Chuck V Pulldowns:
1x15 @ 35 / 1x15 @ 145
1x15 @ 35 / 1x15 @ 165
1x15 @ 35 / 1x10 @ 185

Side Delt Raises:
3x20 @ 15lbs

This week, I have failed to stop after a 3RM, and miss my 2nd-3rd rep. Does anyone have any good advice? Are my jumps on my ME movements too large?

Will be posting a new video this weekend after my DE Squat day.

Its finals week, so my sleep/eating is on a different schedule than it has been all year, but I am still getting plenty of both. My hip has been hurting a bit, too. The squats really sucked; should have put on the briefs after 225. No straight leg work this week, maybe some pullthroughs on my speed day, or just a lot of 45-degree hypers. I never realized how weak my hamstrings still are until I tried the bodyweight GHR's.

Lones Green
04-30-2010, 03:20 AM
Yup, its your jumps. If you're messing your 3rd reps make smaller jumps

DALLAS
05-01-2010, 05:32 PM
5/1/2010

DE Squat:
12x2 @ 150lbs

Speed Pulls:
10x1 @ 135 - getting back into the groove of DL

45-degree Hypers:
2x15 w/ light band choked around the base
3x12 w/ light band

Ab Pulldowns:
5x20 with light band from pullup bar about 7' above

Side Bends:
2x30 (15 each side) with light band

http://www.youtube.com/watch?v=VEG6Fx4KLqo

DALLAS
05-05-2010, 03:01 PM
5/04/2010

DE Bench

Straight Weight Bench:
Warm-Up
8x3 @ 160 (varying grips)

Pin Lockouts:
1x10 @ 225
1x5 @ 285
1x5 @ 315

DB Flat Bench / Pull-Ups:
1x12 @ 60lbs / 7 regular width grip
1x12 @ 65lbs / 5 wide grip
1x12 @ 70lbs / 7 regular width grip
1x10 @ 75lbs / 5 wide grip
1x10 @ 80lbs / 5 regular width grip

BB Shrugs:
1x15 @ 135
1x15 @ 185
1x12 @ 225



4/05/2010

ME Lower

Low Box Squats @ 12.5" box:
2x8 @ bar
1x5 @ 135
1x5 @ 185
1x5 @ 205
1x3 @ 225
Put briefs on
1x3 @ 275 3RM PR
1x1 @ 280

It was the only box available, and the plates at the new gym don't have a flat surface for me to sit on. I'll try to find something I can lay on top to raise the box to about 14".

Step-Ups on to a high box"
5x15 (each leg)

Lying Leg Curls (Prone position):
5x15 @ 84lbs

Decline Sit-Ups:
1x15 @ 25lbs
Lowered the bench to max decline:
3x8 @ 25
1x6 @ 25

DALLAS
05-09-2010, 01:58 PM
5/07/2010

ME Bench:
1x10 @ 45 / 95 / 105
1x5 @ 135 / 155
Added 2-Board
1x5 @ 185
1x5 @ 225
1x5 @ 245
1x5 @ 255 new 5RM
1x3 @ 265 3RM

JM Press:
1x15 @ 95
1x15 @ 100
1x15 @ 105
1x15 @ 110

Tate Press Incline:
4x12 @ 40
1x10 @ 40

DB Cleans:
Worked up to 100 reps w/ 10lbs DBs




5/09/2010

DE Squat:
8x2 @ 165
4x2 @ 180

Speed Pulls:
2x1 @ 155
2x1 @ 165
2x1 @ 175
2x1 @ 185
2x1 @ 205

45-Degree Hypers:
1x15 w/ light band
3x12 w/ light band and 25lb plate
1x10 w/ light band and 25lb plate
HOLY LOWER BACK PUMP!

Ab Wheel:
2x12
3x8
These hurt my shoulders and elbows, but really work my 6-pack

DALLAS
05-16-2010, 11:24 PM
WEEK 4:

05/10/2010

DE Upper:
Warmup
8x3 @ 170

Pin Lockouts:
1x5 @ 225 / 295 (PR) / 325 (PR) / 345 (PR)

DB Flat Press / Pullups:
1x15 @ 70 / 1x7
1x10 @ 75 / 1x5 wide
1x8 @ 80 / 1x7

Hammer Curls:
2x12 @ 30


05/12/2010

ME Lower:
Good Mornings (Concentric):
2x10 @ 45
1x8 @ 95
1x5 @ 115 / 135 / 155 / 175
1x3 @ 195 / 215 / 225
1x2 @ 235 I literally gave my life into the 3rd rep and still missed it

Hips started hurting, decided to finish up fast.

Lying Leg Curls:
3x15 @ 102
1x10 @ 102

KB Swings @ 35lbs:
200 swings



05/14/2010

ME Upper:
Foam Press off 1-Board:
2x10 @ 45
1x10 @ 95 / 115
1x7 @ 135
Added 1-Board and Foam
1x5 @ 155 / 185 / 225
1x3 @ 245 / 265 (3RM PR)

JM Press:
1x15 @ 95
1x12 @ 105
1x12 @ 115
1x8 @ 125 (PR)

My shoulders and triceps started to fatigue, decided to cut the incline Tate presses out.

DB Cleans / EZ Bar Curls:
4x25 @ 10lbs / 3x12 @ 50 / 60 / 60



05/16/2010

DE Squat:
Warmup
10x2 @ 180

Speed Pulls:
1x1 @ 135
4x1 @ 185
3x1 @ 225

45-Degree Hypers:
5x8 w/ Light Band and 35lb plate

No Ab Wheel, shoulders hurt so I decided to do KB Swings:

Tabata with 35lb KB






Overview of the month:
This cycle went by pretty well, still learning my body after 531, shoulders really took a toll after upping the assistance. Looking for a chiropractor to visit on my deload weeks.
Month 3 will be more consistent, and pushing my assistance much harder. I'm still having a hard time with my ME Lower days due to my hip. Box squats don't bother me, but everything else pretty much does.

DALLAS
05-25-2010, 09:34 AM
MONTH 3:

WEEK 1: DELOAD and Chiropractor

WEEK 2:

05/23/2010

DE Bench:
warmup
warmup + doubled minis
8x3 @ 135 + doubled minis

3-Board Press:
3x5 @ 185 / 225 / 235

DB Press / DB Row
1x10 / 12 @ 65 / 80
1x10 / 12 @ 75 / 80
1x10 / 12 @ 75 / 80
1x8 / 12 @ 80 / 85

Tricep Pushdown / EZ Curl Bar Curls
4x12 / 12

Few sets of facepulls


04/24/2010

DE Lower:
warmup
warmup + light bands choked around 3 pegs
12x2 @ 120 + light bands

Speed Pulls:
10x1 @ 135 + 1 light band wrapped around the center of the bar and anchored at my feet. Wrapped around the bar about 4 times.

Leg Curls with light bands, anchored outside the rack to the plate tree:
5x12

Hanging Knee Raises:
5x15

Tricep Pushdown with light band:
1x100

DALLAS
06-02-2010, 09:44 PM
Sorry for another delayed post. Just between work, chiropractor, studying, and even training, I've had no motivation to post.

Finally got an x-ray on my hip/back. Turns out, at one point in my childhood, I slipped and fell on my ass. Consequently, my lumbar/sacrum spine was impacted greatly, thus the disc in between my L5 and S1 was shortened. This also lead to a misalignment and an unstable spine. I'm under chiropractic care once a week for realignments.

Here's the past week:

04/26/2010

ME Upper:
Bursae in my right shoulder was inflamed, so I decided to do reverse band bench.
Reverse Light Band Bench (Full ROM):
2x10 @ 45
Added reverse light bands
2x12 @ 135
1x5 @ 185 / 205 / 225 / 235 / 245 / 275 (275x5 is a PR for me, regardless of the bands. It's the most weight I've had in my hands for 5 reps)

Skull Crushers with Curl Bar:
5x10 @ 80

Weighted ChinUps:
2x5 @ 25lb plate hanging from belt
2x3 @ 25lb plate

Seated DB Cleans:
5x15 @ 22.5



04/28/2010
ME Lower:
Close Stance, Low Box Squats:
2x10 @ 45
1x5 @ 95 / 135
1x3 @ 185 / 225 / 245
Added Metal Pro briefs
1x3 @ 280
1x3 @ 285 3RM
1x2 @ 290 2RM (hit 290x1 3 months before)

Pull Throughs / Lat Pulldowns:
5x15

Ab Pulldowns / Leg Curls with Light Band:
4x12 / 30




WEEK 3:

05/29/2010
DE Bench:
8x3 @ 135 + doubled minis
The minis were doubled around 2 pegs; I feel like it was too much weight, and I'll be dropping it down to ~120lbs for the 3rd wave

3-Board Press:
3x5 @ 145 / 195 / 235
1x1 @ 240 - grinded this one out. my triceps and shoulders were smoked from the bench!

DB Press / DB Row
1x10 / 12 @ 65 / 85
3x10 / 12 @ 75 / 85
1x8 / 12 @ 75 / 85

Scarecrows / Pushdowns:
5x15 / 12


5/31/2010
DE Squat:
12x2 @ 140 + Light bands
The bands are choked around 3 pegs and then wrapped once around the collar. The tension/weight is perfect and I don't feel that it is too heavy.

Speed Pulls:
6x1 @ 155 + Light band anchored around my feet and wrapped around the center of the bar 4-5 times

Leg Curls (Both bands are attached to opposing sides of the rack, then hooked around my heels. 1 band for each foot) / Hanging Knee Raises:
5x25 / 15

Tricep Pushdowns with Light Band:
1x130


06/02/2010

ME Upper:
Floor Press:
2x20 @ 45
1x8 @ 95
1x5 @ 135 / 155 / 185 / 225 / 230 (5RM)
1x3 @ 240 (3RM)

Skull Crushers w/ Curl Bar:
4x12 @ ~75lbs
1x10 @ ~75lbs

Weighted ChinUps:
4x3 @ 35

Seated DB Cleans:
5x15 @ 25


I promise I'll update more often. I also need to start keeping track of my weight and measurements. I'm floating at about 200-203lbs right now, which I am not TOO happy about, considering I would like to be at around 210. Since I've started West Side 3 months ago, my body weight has gone down, but my strength has gone up. My deadlift has actually gone over 135 without pain, squatting twice a week, and shoulder feels great (for the most part). Seeing a chiropractor every week has been a great addition as well.

Lones Green
06-03-2010, 07:40 AM
Glad to see you're able to deadlift a bit

DALLAS
06-06-2010, 02:31 PM
06/04/2010

ME Lower

Rack Pulls from 2-3" below the knee:
2x10 @ 45
1x8 @ 95
1x8 @ 135 / 155
1x5 @ 185 / 215 / 225
1x3 @ 245 / 275

First time pulling moderately heavy without any pain in a very long time, so this was a huge accomplishment for me.

Pull Throughs / Lat Pulldowns:
5x15 / 2x10-15

Ab Pulldowns:
3x15

Side Bends with DB:
2x15


06/06/2010

DE Bench:
2x10 @ 45
+ doubled minis
1x10 @ 45
3x3 @ 95 Index finger or smooth
3x3 @ 100 Thumb from smooth
2x3 @ 105 Middle finger on ring

3-Board Close Grip:
1x5 @ 135
2x5 @ 225

DB Press / DB Row:
1x10 / 12 @ 55 / 90
2x10 / 12 @ 75 / 90
1x10 - / 12 @ - / 90

Scarecrows:
5x15

DALLAS
06-15-2010, 10:32 PM
06/07/2010

DE Squat: Wave 3 @ 85lbs + Light Bands - The bands were choked around 3 pegs, as opposed to just being held (previous 2 weeks), so I lowered the weight.
Parallel Box
10 x 2 @ 85lbs + Light bands

Speed Pulls:
10 x 1 @ 135 + 1 Light Band looped around the bar 5-6 times, and anchored at my feet. The tension was greater than the previous 2 weeks. Its nice to be pulling from the floor without any pain.

Leg Curls / Leg Extension
5x15 / 4x15

Hanging Knee Raises:
2x15

Hanging Leg Raises:
3x8



06/10/2010

ME Upper: 1-Board with Foam
2x10 @ 45
1x8 @ 95 / 135
1x5 @ 185 / 225
Added 1-Board + Foam
1x5 @ 225 / 255
1x3 @ 275 3RM PR!!

Skull Crushers w/ EZ Curl:
2x8, 1x7, 2x6 @ 95

Weighted Chinups: @ 35lbs hanging from waist
2x4, 2x3 (Rep PR!)

Seated DB Cleans / Fat Grip Hammer Curls
5x15 / 5 x 8



06/11/2010

ME Lower: Goodmornings
2x10 @ 45
1x8 @ 65
1x5 @ 95 / 105
1x3 @ 115 / 125 / 135 / 145
Called it quits early with this movement for 2 reasons:
1. I ****ING HATE GOODMORNINGS
2. They were turning into squats

Pull Throughs / Lat Pulldowns:
5x12 / 5x10-15

Ab Pulldowns & Side Bends: 5x10-12


This concludes 3 months of West Side Barbell. Month 4 will include more deadlifting (straight leg, dimel, and maybe even sumo work), more overhead pressing, more lat work, more fat grip work, and FARMERS WAAAAALKS!!



MONTH 4

Week 1: Deload Week

06/15/2010
Half of the Parisi Warm-Up
Some KB swings / snatches / clean and presses
Jumprope
Side Bends with the KB
Neck Harness work: 4x25 @ 35lbs

DALLAS
06-21-2010, 10:36 PM
Week 2:

06/20/2010

DE Bench:
warmup
8x3 @ 3 (60%)

Rack Lockouts (Pin 12 on Hammer Strength rack; lower than previous rack lockouts):
1x5 @ 185 / 225
1x3 @ 145

KB Military Press / Chest Supported Row (Rows done with Fat Gripz):
5x12-15

Farmers Walk:
3x160ft with 75lb in each hand


06/21/2010

ME Lower
Close Stance, Low Box (~13.5"):
2x10 @ 45
1x8 @ 95
1x8 @ 135
1x5 @ 155
1x3 @ 190
1x2 @ 220
+ Loose briefs
1x1 @ 250
1x1 @ 280
1x MISS @ 295
1x1 @ 295
1x1 @ 310 1RM

Dimel Deadlifts:
3x20 @ 135 / 160 / 170

45-Degree Back Raises:
4x15 @ Light Band + 25lb plate

Had to get out early due to work

PM: 1x100 Tricep pushdowns with Light Band from 7+ feet

DALLAS
06-22-2010, 06:41 PM
06/22/2010

AM:

All done in the pool, for rehab purposes:
25 prisoner squats
25 pogos
25 high-knees
25 lunges
25 heel-to-butt
Repeated 3 times


PM:

Hip mobility work
Rotator cuff work with 5lb DB's

DALLAS
06-23-2010, 10:45 PM
06/23/2010

ME Upper:

Full ROM Bench:
1x20 @ 45
1x10 @ 45
1x8 @ 95
1x8 @ 115
1x5 @ 135
1x3 @ 160
1x3 @ 185
1x1 @ 215 / 240 / 250 / 275 PR!

Incline Tate Presses:
5x15 @ 30s

Seated Cable Rows w/ Wide Grip Handle:
5x10-15

High Pulls / Fat Grip Hammer Curls:
5x8 / 5-8

DALLAS
07-02-2010, 10:00 AM
Week 3:

06/27/2010

DE Bench:
3x3@ 160lbs close grip
3x3@ 160lbs medium grip
3x2@ 160lbs. wide grip

Rack Lockout, same pin as last week:
1x5 @ 205
1x5 @ 235 Rep PR
1x3 @255 PR

DB Push-Press / Fat Grip Chest Supported Row, varying grips:
5x12 @ 50 / 5x10-15

Famers Walks:
4x80ft @ 85lb DB in each hand


06/28/2010

ME Lower

Front Squats:
1x10 @ 45
1x8 @ 65
1x5 @ 95 / 115 / 135
1x3 @ 155 / 165 / 175 (3RM)

Dimel Deadlifts:
3x20 @ 155 / 175 / 195

45-degree Hypers:
5x12 @ Light Band choked around base and 35lb plate

Swiss Ball Crunches / Lat Pulldowns
5x15 / 4x12

PM:
Tricep Pushdown w/ Light Band 1x100


06/30/2010

ME Upper:

Floor Press with Fat Gripz:
1x15 @ 45
1x10 @ 95
1x8 @ 115
1x5 @ 155 / 185 / 205
1x3 @ 225 / 235 / 240 (3RM)

Incline Tates:
5x12 @ 35lb DBs

Seated Fat V-Bar Cable Rows:
4x15 @ 115lbs
1x12 @ 115lbs

Upright Rows / Preacher Curls
3-4x6

Lones Green
07-02-2010, 10:18 AM
How's your bodyweight?

DALLAS
07-02-2010, 12:13 PM
How's your bodyweight?
At around 205-206. I kinda want to cut back down to 198-200.

DALLAS
07-07-2010, 06:43 PM
07/02/2010

DE Box Squat
Low Box, Wide Stance
12x2 @ 185

Speed Pulls standing on 4" box:
1x1 @ 135
5x1 @ 185
4x1 @ 205

DB Lunges:
1x12 @ 25lb DB in each hand
Walking DB Lunges:
4x8

Hanging Leg Raises:
3x10


WEEK 4

07/04/2010

DE Bench:
2x3 @ 165lbs Close
3x3 @ 165lbs Medium
3x3 @ 165lbs Wide

Rack Lockouts (3rd week, bad idea going over 2 weeks):
1x5 @ 215
1x3 @ 245

DB Rollbacks on Floor:
5x15 @ 35lbs

Face Pulls and Rows with Light Band:
2x3 minutes


07/05/2010

ME Lower:
Deficit Pulls from 4":
1x10 @ 45
1x8 @ 135
1x5 @ 185 / 205 / 225
1x3 @ 145 3RM
1xMISS@ 275
feels good to pull again, let alone from a deficit. Don't know how long this will last, but I will absolutely take advantage of the fact that my hip feels great.

Pull Throughs:
5x15 @ 130lbs / 145lbs / 160lbs / 175lbs / 190lbs

45-Degree Hypers:
3x15 @ Light Band choked + 35lb plate
1x12

Swiss Ball Crunches / Lat Pulldowns (varying grips):
5x20 / 5x12


07/07/2010

ME Upper:
2-Board Press:
1x15 @ 45lbs
1x10 @ 45lbs
1x8 @ 95lbs
1x5 @ 135lbs / 145lbs
1x3 @ 175lbs
Added 2-Board
1x2 @ 200lbs
1x1 @ 230lbs / 260lbs / 275lbs
1xMISS @ 285lbs - The spotter got a bit spot-happy and grabbed it at the bottom
Went for it again, and failed miserably.
My lifts felt great today and all went with ease, so I'm not too upset that I didn't get the 285lbs. Next cycle I will.

Incline Tates:
1x15 @ 35lb DBs
4x12 @ 40lb DBs

Seated Wide Handle Fat Grip Cable Rows:
5x12 Varying grips btwn wide and close

DALLAS
07-18-2010, 10:20 AM
MONTH 5

WEEK 1: DELOAD

WEEK 2:

07/18/2010

DE Bench:
Warmup
+ Doubled Mini bands
Working sets:
8x3 @ 105lbs (~40% of 275) + Doubled Minis - Varying grips

Close Grip 3-Board Press
1x5 @ 135lbs
1x5 @ 185lbs
1x5 @ 225lbs
1x4 @ 235lbs

DB Flat Press:
1x12 @ 60lb DBs
2x9 @ 65lb DBs
My DB Flat Press is weak at the top. I didn't care enough today.

Pendlay BB Rows:
5x12 @ 135lbs

Fat Bar Cable Curls: 3x12

DALLAS
07-20-2010, 06:30 PM
07/19/2010

ME Lower

Box Squats on 12.5" box w/ close stance:
2x10 @ 45lbs free squats
+ 12.5" box
1x10 @ 45lbs
1x8 @ 95lbs
1x5 @ 155lbs
1x3 @ 195lbs
1x2 @ 225lbs
Decided to stop here. My hip was starting to hurt and I felt way too tight in my lower back from the benching the day before.

Straight Leg Deadlifts:
Skipped these after a set of 3 reps due to my hip.

Leg Curls with Light Band anchored in front of me:
5x25

Back Supported Hanging Leg Raises:
5x15

Tricep Pushdown with Light Band at ~10ft.:
1x100


07/20/2010

Extra work consisted of:
2x100 Light Band GMs
2x100 Mini Band Pull Aparts

DALLAS
07-21-2010, 11:34 AM
07/21/2010

ME Upper

Reverse Light Band Bench Press:
No bands
1x10 @ 45lb
1x8 @ 65lb
1x8 @ 95lb
+ reverse bands
1x10 @ 135lb
1x5 @ 160lb
1x3 @ 195lb
1x2 @ 225lb
1x1 @ 260lb / 290lb / 305lb / 320lb 1RM

JM Press:
1x12 @ 45lb / 65lb / 85lb / 95lb / 95lb

Military Press / Pull Ups
1x12 @ 45lb / 10
2x10 / 2x7

Seated DB Cleans:
4x12 @ 25lb DBs

DALLAS
07-24-2010, 12:01 PM
07/23/2010

DE Lower

Box Squats, 13.5" box, Wide stance:
12x2 @ 155lb - Kept it light due to soreness and hip pain

Speed Pulls:
10x1 @ 185lb - Feels good to pull over 135lb

Pull Throughs:
1x15 @ 160lb / 175lb / 175lb
1x12 @ 190lb / 190lb

Suitcase Deads:
2x8/ea side @ 135lb

DALLAS
07-25-2010, 12:54 PM
07/25/2010

DE Bench:
warmup
warmup + doubled mini bands
8x3 @ 115lb + doubled mini bands - speed was great today

3-Board Middle finger on ring (This is my standard grip and competition grip)
1x5 @ 185lb / 225lb / 240lb PR

DB Press Flat Bench:
2x20 @ 65lb

Pendlay BB Rows:
3x12 @ 155lb
1x8 @ 185lb

Fat Straight Bar Curls (in the squat rack!!):
3x12 @ 45lb

DALLAS
07-30-2010, 09:52 AM
07/26/2010

ME Lower:

Deadlifts:

1x10 @ 45lb / 65lb / 135lb
1x8 @ 185lb
1x5 @ 205lb
1x3 @ 225lb
1x2 @ 255lb
1x1 @ 275lb
1xMISS @ 280lb
This is the most I've pulled in about 8 months since my meet in November of '09, where I pulled 305lb. My deadlift has been really weak for about a year due to hip and knee issues. Its nice to see it going back up again, but its really taking a toll on my hip, still.

Straight Leg DL:
5x8 @ 135lb

Leg Curls w/ band / Rear Delt Flys:
5x25 / 4x12

Pulldown Abs:
1x12 @ 84lb / 96lb / 96lb
1x6 @ 108lb
1x6 @ 108lb


07/28/2010

ME Upper:

Fat Bar Floor Press:
1x15 @ 45lb
1x10 @ 95lb
1x5 @ 115lb / 135lb
1x3 @ 160lb
1x2 @ 190lb
1x1 @ 215lb / 240lb / 255lb
MISS @ 270lb - This would have been a 5lb PR to my estimated 265 1RM. **** it, next time.

JM Press:
1x12 @ 45lb / 75lb / 100lb / 105lb
1x8 @ 115lb

Military Press:
1x8 @ 135lb - Hurt my shoulders and lower back, moved on to Bradford Presses: 2x8 @ 95lb

Seated DB Cleans:
3x12 @ 25lb DBs - My shoulders and upper back were already smoked, couldn't do another set. This was a pretty good training session despite the 270lb miss, but for the first time, I really strained, and had a nice miss.

Edit: typo

DALLAS
08-01-2010, 12:03 PM
07/29/2010

45 minutes of Kettlebell work, 15 minutes of core work.

07/30/2010

DE Lower:

Box Squats - 13.5" box - Wide Stance
Warmup
10x2 @ 165lb.

Speed Pulls:
10x1 @ 185lb.

Supine Single Leg Curls / Leg Extension:
5x8-12 / 5x12

Seated Calf Raises:
2x20

This day sucked.


WEEK 4:

08/01/2010

DE Bench:
warmup
warmup + doubled mini bands
8x3 @ 120 + doubled mini bands - varying grips

DB Rollbacks:
5x12 @ 35lb DBs

Strict 1-Arm DB Rows / Pullups:
5x12 @ 85 / 2x3-5

BB Shrugs:
1x20 @ 135lb / 185lb / 225lb

DALLAS
08-04-2010, 10:26 PM
08/02/2010

ME Lower:

Front Squats:
1x10 @ 45lb
1x8 @ 95lb
1x5 @ 115lb / 135lb / 155lb
1x1 @ 185lb / 195lb
MISS @ 205lb
Should I be working up to max sets of 3 with front squats, or just add more volume?

Straight Leg DL:
4x8 @ 185lb

Single Leg Curls w/ Light Band / Wide DD Grip Lat Pulldowns:
5x15 / 5x12

Pulldown Abs:
4x12
1x8

Tricep Pushdown w/ Light Band:
1x100


08/04/2010

ME Upper:

2-Board:
My upper body was just not warming up at all, my elbows were stiff and just felt like **** all around. My back has been becoming more and more wrenched everyday. Going for an MRI sometime this week. Orthopedic surgeon believes a disc is slipping and pushing against a nerve. Decided to keep this day fast and get out.
2x20 @ 45lb
1x8 @ 95 / 115lb
1x5 @ 155lb / 185lb
1x3 @ 225lb
+ 2-Board
1x3 @ 225lb / 245lb
The weight did not move, at all.

JM Press:
1x12 @ 95lb
1x8 @ 115lb
1x6 @ 135lb

Seated DB Cleans:
3x12 @ 30lb DBs

Mini Band Pull Aparts:
3x25

This entire day, I have felt awful. My spine just feels as if it is grinding every time I am sitting or standing for too long. The pain then radiates into my right hip/glute.

Went over the past 5 months of training and recorded all my 5RMs, 3RMs, and 1RMs; have to say, I am very pleased how far I have come. In the past year I have put 20lbs on to my raw bench, started squatting (relatively heavy for me) without much discomfort, and was able to pull from the floor over 135lb since November 2009.
Since starting Westside 5 months ago:
My floor press has gone from 240x1 to 255x1 (using a fat bar), and a close miss at 270lb
My bench has gone from 255lb (August 2009) to 275 (July 2010)
My 2-Board press: 255x3 to 275x1 and a miss at 285
My 1-Board press: 260x3 to 275x3
Reverse Light Band Press: 275x5 to 320x1 (which is pretty much the same)
Pin Press: 225x5 to 235x5 and 245x3 to 255x3

Box Squat: 275x3 to 285x3 and 280x1 to 310x1
Front Squat: 175x3 to 195x1
Most other lower body days have consisted exercises which only last for 1 week (due to hip pain)

Lones Green
08-05-2010, 09:08 AM
Nice progress man. I would increase the volume on those front squats for sure

DALLAS
08-10-2010, 07:10 PM
MONTH 6

WEEK 1: DELOAD

08/09/2010

Deload Lower:

Lat Pulldowns:
6x12-15

12.5" Box Squats:
1x12 @ 45lb
1x12 @ 135lb
1x8 @ 185lb
1x2 @ 225lb
Weight felt good, hips and back felt fine. Got through these sets relatively fast.

Hip ABductions with Light band, doubled around knees:
5x12 with 2 second hold

Hangman Abs / Side Bends with light band:
5x20 / 5x12

Got through today in about 45-55 minutes. I usually spend my deload weeks out of the gym, doing KB swings, some mobility for a day, or just some restoration work. When I get back to lifting, my body is usually sore and gets real tight, so from now on I am going to do assistance work along with pre/rehab work.


09/10/2010

Deload Upper:

3x25 Mini band pull aparts

Flat DB Press:
2x15 @ 35lb / 45lb
1x20 @ 65lb
1x12 @ 80lb
1x5 @ 90lb (failure)

Fat Bar Cable Pushdowns:
5x8-15 - ramping weights

Facepulls with Ext. Rotation:
3x25 with Mini Band

5 Minutes, 30:30 HIIT on elliptical.

Got through all of this in about 50 minutes. Felt good.

johnnyo_99
08-10-2010, 08:52 PM
nice consistency here, i'll be keeping an eye on your log, keep working on those squats and deads. are you all raw? use suit bottoms to help support the hip?

DALLAS
08-10-2010, 10:02 PM
nice consistency here, i'll be keeping an eye on your log, keep working on those squats and deads. are you all raw? use suit bottoms to help support the hip?
All raw, yes; with the exception of ME box squats where I wear a loose pair of Metal Pro briefs. They were hand-me-downs, and I can sit past parallel without any weight on my back in them. I'm thinking about wearing my briefs on my DE lower days, if I'm squatting against bands.

DALLAS
08-19-2010, 08:42 AM
Went away for the weekend of August 13-15, didn't really eat enough and didn't let my body rest too much. My training on Monday took a toll.

09/16/2010

ME Lower

Box Squats - 13.5" box - Medium stance
2x15 @ 45lb - no box
1x10 @ 135lb
1x5 @ 185lb
1x3 @ 225
1x2 @ 245
MISS @ 275lb - I *****ING SUCK

Goodmornings:
5x8 - working up to 105lb, making sure my hip/back don't hurt

Full Hanging Leg Raises:
6x10


Went for an MRI on my lumbar spine. Results should be in, hopefully soon. Doctors are thinking its either a herniated or bulging disc.


09/18/2010

ME Upper

Fat Bar Floor Press:
2x15 @ 45lb
1x10 @ 95lb
1x8 @ 135lb
1x3 @ 160lb
1x2 @ 190lb
1x1 @ 215lb / 240lb / 255lb / 270lb PR!

JM Press:
1x12 @ 45lb
1x12 @ 95lb
1x8 @ 115lb
1x8 @ 135lb

Strict DB Row:
3x12 @ 90lb / 95lb / 100lb

Front Raises / Lateral Raises:
3x12

johnnyo_99
08-19-2010, 11:21 AM
don't sweat the squats and congrats on the bench PR! hope the MRI gives you some answers.

DALLAS
08-23-2010, 07:14 AM
08/20/2010

DE Squat

Lat Pulldown:
6x12 - Varying grips

Power Cleans:
1x10 @ 45lb
3x5 @ 135lb / 135lb / 155lb

Box Squat - 13.5" box - Wide stance:
12x2 @ 185lb
The first 2-3 sets were a bit slow, but the rest of the workout went smoothly and super fast.

Speed Pulls:
3x1 @ 185lb
3x1 @ 205lb
4x1 @ 225lb

Single Leg Curls w/ Light Band:
5x15

Side Bends:
3x8 @ 80lb DB


08/22/2010

DE Bench

Bench:
3x3 @ 155lb - Close
3x3 @ 155lb - Medium
3x3 @ 165lb - Wide
I would do 3x3 with 10 seconds in between each set at that grip, and a 1 minute rest in between each grip.

3-Board Press:
3x5 @ 225lb / 235lb / 245lb PR

CSR:
1x12 @ 2 plates on each side
1x12 @ 2 plates + 25lb on each side
1x8 @ 3 plates on each side
1x8 @ 3 plates + 10lb on each side

BB Shrugs:
1x20 @ 225lb
1x8 @ 275lb

Fat Gripz Hammer Curls:
3x10 @ 35lb

johnnyo_99
08-23-2010, 10:52 AM
nice PR and very good exercise selection.

DALLAS
08-23-2010, 12:12 PM
08/23/2010

ME Lower

Lat Pulldowns: 6x8-12

Rack Pulls against quaded mini bands - 2" below the knee:
1x10 @ 45lb - straight weight
+ quad minis
2x8 @ 45lb
1x5 @ 95lb
1x5 @ 115lb
1x3 @ 135lb
1x3 @ 155lb
1x1 @ 175lb - could have easily hit 3
1x1 @ 185lb
1x1 @ 195lb
1x1 @ 205lb
All sets were done DO grip, using a hook grip. The tension at the top could have easily been 150-200lb. Correct me if I am wrong. My thumbnails are a nice mix of purple and white :)

Good Mornings:
5x5 @ 135lb
My sciatica started hurting early into these, but I still managed to get what I wanted.

Full Hanging Leg Raises:
6x10

The workout took about an hour and a half. I really don't feel like I need anymore assistance work on my lower days, due to my hip and back issues. The simpler I keep it, the less pain I have. I also due a lot of back and hip exercises at physical therapy.
I also taught a bunch of kids how to squat, which took up a little time at the end, but I don't mind.
Hopefully when I come back to work (at my gym - YMCA) during my winter break, I can start up a youth lifting class and teach them better form than what they are using now.

DALLAS
08-23-2010, 12:13 PM
nice PR and very good exercise selection.
Thank you, and thank you for the email!!

DALLAS
08-29-2010, 01:38 PM
MRI results: bad. Good amount of discs in thoracic and lumbar spine are bulging. **** me, right?

Haven't updated in a while. Been in the moving process to school. Here's this week, sorta.

08/25/2010

ME Upper

2-Board:
2x20 @ 45lb
1x10 @ 95lb
1x5 @ 135lb
1x3 @ 175lb
+2-Board
1x2 @ 200lb
1x1 @ 230lb / 260lb / 275lb / 285lb PR (it was sloppy as balls)

JM Press:
1x12 @ 45lb
1x10 @ 105lb
1x10 @ 135lb
1x9 @ 145lb

DB Rows:
3x10 @ 100lb DB

Bradford Presses:
1x10 @ 45lb
4x5 @ 95lb

Hammer Curls:
3x10 @ 40lb

08/27/2010

DE Lower

Nothing, due to back pains


Back to school. Back in the school gym. The benches suck: you slide all over the benches, and they're set way too low. The power rack are usually always occupied with curlers and shrugers (me). We also did get a reverse hyper from Westside, so that's nice. Will be using that 3x a week as soon as they fix the pin.


08/29/2010

DE Bench:
9x3 @ 165lb - varying grips every 3

2-Board Lockouts: (I meant to bring my 3-board, but I'm an idiot)
1x5 @ 185lb
1x3 @ 225lb
The benches at my school suck, and so do I.

Supine CSR:
1x10 @ 2 plates
+ mini band
1x7 @ 2 plates
2x5 @ 2 plates

BB Shrugs:
1x20 @ 225lb
2x8 @ 275lb

Fat Hammer Curls:
3x10 @ 35lb DBs

Mini Band Pullaparts:
3x10

Neck harness:
3x25 @ 35lb

This day sucked ass, whatever.

DALLAS
09-05-2010, 08:40 AM
08/30/2010

ME Lower

Front Squats:
2x10 @ 45lb
1x5 @ 135lb
1x3 @ 155lb
1x1 @ 185lb
1x1 @ 195lb
MISS @ 225lb

Cambered Bar GM:
5x5 working up to 175lb

Pulldown Abs:
5x10-12 @ 110lb


08/31/2010

Tabata KB snatches
Tabata KB swings
All done with a 35lb KB


09/1/2010

ME Upper

Reverse Mini Band Bench Press (The minis were doubled from about 7ft. from the ground):
2x10 @ 45lb - straight weight
+ reverse doubled mini bands
1x10 @ 135lb
1x5 @ 225lb
1x5 @ 245lb
1x5 @ 265lb
1x5 @ 275lb
1x3 @ 295lb
1x2 @ 315lb
1x1 @ 325lb - 1RM
I'm going to look at this as a PR from this reason: I hit 315x1 on reverse light bands from a rack about 10ft. from the floor.
Does anyone know how much weight it takes off, and from how high?

Cambered Bar JM Press using Fat Gripz:
1x10 @ 45lb / 65lb / 95lb
1x6 @ 105lb
It felt like pressing with a wet noodle, n/h

DB Rows:
3x10 @ 100lb

Fat Bar Bradford Press:
4x5 working up to 105lb


09/02/2010

Tabata KB snatches
Tabata KB clean & press
Both done with a 35lb KB


09/03/2010

DE Squat: Wide stance, low box

10x2 @ 185lb - best DE workout I've had in a while

Power Cleans:
5x5 @ 155lb

DB Straight Leg DL:
4x12 @ 40lb

johnnyo_99
09-05-2010, 12:44 PM
sorry to hear about the MRI results, doesn't look like its affecting your training at all. good lifting.

DALLAS
09-05-2010, 02:29 PM
Its definitely affected my squat, as it can't go up past 275 without some major pains. My deadlift, too.

MONTH 7

09/05/2010

DE Upper:

Bench:
warmup
+doubled minis
8x3 @ 115lb - varying grips

3-Board Press:
1x5 @ 135lb
1x5 @ 185lb
1x4 @ 245lb PR
1x2 @ 255

Far Bar Chins and Pullups:
4x4-5

Seated DB Cleans:
1x15 @ 25lb
3x15 @ 35lb

Took about an hour and 10 minutes, including warmups

DALLAS
09-07-2010, 02:41 PM
09/07/2010

ME Lower

Cambered Bar Low Box Squats:
2x10 @ 45lb
1x8 @ 95lb
1x5 @ 135lb
1x5 @ 185lb
1x3 @ 225lb
1x1 @ 245lb / 265lb / 275lb PR
My last cambered bar box squat workout was about 5 months ago, and I was barely able to hit 235x2 (look at page 1, Month 2). This is a big improvement for me. The bar also didn't wiggle around as much as it did then. I'm awesome at everything.

Rack Pulls, well below knee:
1x5 @ 135lb / 225lb / 275lb / 295lb / 315lb
Also an improvement. My hip and back felt OK doing these.

Landmines (AKA Full contact twists):
1x10 @ 45lb
4x8 @ 70lb

In the meantime, check this out:
http://www.youtube.com/watch?v=C20HFS6O7bA&feature=related

DALLAS
09-09-2010, 05:59 PM
09/08/2010

ME Upper

Fat Bar Floor Press:
2x20 @ 45lb
1x10 @ 95lb
1x8 @ 135lb
1x5 @ 185lb
1x3 @ 205lb
1x2 @ 225lb
1x1 @ 255lb
MISS @ 275lb
This is 5lb LESS than last month. Time to change something up!

DB Press:
2x20 @ 60lb

CSR:
1x20 @ 45lb
5x15 working up to 110lb

DB Laterals:
3x12 @ 25lb

Facepulls:
3x12


09/09/2010

Double 35lb KB Tabata swings -76 swings total
Neck Harness: 2x25 1x50 @ 35lb

I ultimately regretted doing such heavy swings before a squat day. Oh well!


GFH! SFW!

http://www.youtube.com/watch?v=jxGruSTjFug

DALLAS
09-12-2010, 03:02 PM
09/10/2010

DE Lower

Lactic Acid Training:
10x2 @ 155lb with 45 seconds between

Power Cleans:
1x5 @ 135lb
3x4-5 @ 155lb

Straight DB DL:
5x12 @ 55lb

Decline Situps:
1x15 @ BW
4x12 @ 10lb



09/12/2010

DE Upper

Bench against doubled minis:
8x3 @ 120lb + minis

DB Rollbacks
5x12 @ 30lb

Fat Gripz Pullups:
1x6
1x5
1x5

DB Seated Cleans / Preacher Curls:
5x10-12 @ 35-45lb / 4x10 @ 45lb


http://www.youtube.com/watch?v=hNdlj_Ak75U&feature=related

johnnyo_99
09-12-2010, 04:21 PM
nice week of training

Lones Green
09-12-2010, 04:35 PM
Glad to see you're able to squat and pull some without feeling like hell

DALLAS
09-14-2010, 09:44 AM
09/13/2010

ME Lower:

Reverse Light Band Deadlifts:
2x8 @ 135lb straight weight
1x5 @ 225lb straight weight
+ Reverse Light Bands:
1x5 @ 275lb
1x3 @ 315lb
1x1 @ 345lb
Huge improvement for me, even though I was still in a lot of pain

45-Hypers:
1x15 @ BW
2x10 @ 60lb / 80lb

BB Hipthrusts:
4x12 @ 45lb / 135lb / 225lb / 275lb

Hangman Abs:
5x20 @ light band

DALLAS
09-16-2010, 02:26 PM
09/15/2010

ME Upper:

2-Board Press:
2x20 @ 45lb
1x8 @ 135lb
1x5 @ 185lb
+ 2-Board
1x3 @ 225lb
1x2 @ 245lb
1x1 @ 275lb
1x1 @ 285lb PR
MISS @ 290lb
Got out of the gym in half hour, had class.

09/16/2010

ME Upper continued:

DB Flat Press:
1x15 @ 35lb / 45lb / 70lb
1x8 @ 80lb
1x6 @ 90lb
Seconds after
1x15 @ 40

CSR Row (prone):
Lots

Later Raise:
Some

Hammer Curls:
Some more

Weekend Nachos:
http://www.youtube.com/watch?v=KohP4dH4x8M

DALLAS
09-19-2010, 08:36 PM
09/17/2010

DE Squat:

Lactic Acid Threshold Week 2:
17x2 @ 185lb with ~20sec between

Speed Pulls, against 2 short Monster Minis:
8x1 @ 185lb

DB RDLs:
3x10 @ 70lb DBs

Decline Situps:
4x12, 1x10 working up to 35lbs



09/19/2010

DE Bench:

Flat Bench against doubled Minis:
7x3 @ 105lb + doubled Minis
1x3 @ 115lb + doubled Minis

DB Rollbacks:
3x10 @ 45lb

Fat Handle Pullups (neutral and pronated grip):
1x8 / 6 / 6 / 5 / 6

Seated DB Cleans / Single Hand Mini Band Pushdowns:
5x10 @ 45lb DBs / 4x25

CROWBAR:
http://www.youtube.com/watch?v=mM2-iPAY2p4&a=GxdCwVVULXeH4M-lagALE2ln4C-D4-wF&list=ML&playnext=1