View Full Version : My WS Journal

J L S

05-20-2010, 12:15 PM

Hi all,

brief background, been lifting almost 2 years and powerlifting for about a year, competing a year december!

new to this style of training and experimenting at the moment with single ply gear...

i appreciate as much help as i can god damn get so get posting!

J L S

05-20-2010, 12:18 PM

Monday- M.E Bench

Floor Press

110 x 5

135 x 3

145 x 2

165 x 1

190 x 1

205 x 1

225 x 1

235 x 1

4 board

185 x 5

225 x 5 x 2

DB Row

90's 2 sets of 8

Pulldown

2 sets of 10

lateral raise superset with rear delt flye

2 sets of 20

J L S

05-20-2010, 12:20 PM

Raw squat

135 x 8

135 x 8

135 x 8

225 x 5

225 x 5

265 x 5

265 x 5

285 x 5

Speed Deadlift

285 x 1 x 6

J L S

05-20-2010, 12:23 PM

CGBP

90 x 5

135 x 5

145 x 5

155 x 5

165 x 5 x 3

DB Press

75's 3 Sets of 6

Lateral Raise

3 sets of 8

Big superset

cble curl/rope pushdown/hammer shrug

4 x 12

^^^ very homosexual i know! need to get back to the barbell movements!

thats all for now... M/E Squat tommorow

J L S

05-22-2010, 03:00 AM

Bw = 200... finally a man again

Raw Squat

135 x 8

135 x 8

225 x 5

265 x 3

315 x 2

this is where it gets interesting... didnt actually know my 1rm as havent tested for a while and about 5 weeks ago at last meet 375 buried me... so tonight i would have been happy with 385 and above for my 3 lifts at or above 90%

355 x 1

410 x 1... PR

415 x 1...PR

had more in the tank too... heres a vid of the 415

http://s962.photobucket.com/albums/ae108/jayysmith/?action=view¤t=VID00022-20100521-1927.flv

OVER THE MOON!

GHR

3 sets of 8 @ bw

Leg press

6PPS X 15 X 4

Decline sit up

3 x 8 with big weighted ball

T bar row supset with rear delt flies

4 x 15

all round awesome session.... been soooo long since ive made some progress with my squat and for this to come out of no where im so pleased... scared to alternate to a deadlift movment for M/e now! dont wana lose this!

J L S

05-24-2010, 11:36 AM

BW= 200

Floor press

100 x 5

135 x 3

145 x 2

155 x 1

185 x 1

210 x 1

-----

225 x 1

235 x 1... PR

250 x 1... PR

Weighted Dips

3 sets of 5 @ bw+45lb

lateral raise

3 x 12

biceps

upper back tommorow with sq/dl assistance... damn its hot in the uk!

J L S

05-25-2010, 01:35 PM

Squat/dl assistance

Squats

135 x 5 x 3

225 x 5 x 3

265 x 5 x 2

BB row

135 x 8 x 4

BB shrug

135 x 15 x 4

rear delt flye

3 x 12

did a few sets of box squat too, alternated the height of the box too, trying to work at good/better form! gonna take some time... some of you may have seen it , some not but sent my vid of the 415 in to elite to see if i could get some pointers... dave 'mother****ing' tate gave me a superb reply and working on everything he said as much as i can, some easy fixes in there and some not so easy... the whole sitting back issue is really frustrating me but im just gunna keep perserveering....

i WILL get there one day!

J L S

05-28-2010, 09:41 AM

CLOSE GRIP BENCH PRESS

bar x dadionjf5023

95 x 5

140 x 5

150 x 5

160 x 5

170 x 5 x 3

135 x 20

Lying Barbell Extension

5 x 10

rear raise

4 x 12

side raise

4 x 12

rows fitted in tommorow again to try not to take away from m/e day...

aded 5.5lbs(2.5kg) to all sets from last week(rounded numbers for conversions) and will continue to do so! suppose you could class today as my 'lighter' day

J L S

05-28-2010, 09:41 AM

Bw= 197

Squat

135 x 8 x 2

225 x 6

315 x 3

Rack Pull

135 x 5

225 x 5

285 x 5

350 x 3

405 x 2

---------

465 x 1

500 x 1

505 x 1

BB Shrug

225 x 15 x 3

Low row

4 x 15

Lat pulldown

4 x 15

hypers superset with decline sit up

2 x 20

debated on going higher with the rack pulls but remembered will be doing them again next week, so will push for more then, all were relatively easy(easier than i thought), killing two birds with one stone too as deadlift lockout sucks and upper back needs work! bit of confidence with big weights doesnt go-a-miss either especially deadlift, and grip didnt seem an issue! looks promising... remember last time i pulled a deadlift pr i did some rack pulls few weeks before, guess we'll see!

J L S

06-05-2010, 12:14 PM

135 x 5 x 2

185 x 5 x 2

225 x 1

add shirt

3 board

250 x 1

2 board

265 x 1

1 board

275 x 1

full range

300 x 1... this was a hell of a lot easier than i thought it shouldve been! obviously all my tricep work has been paying off! because this felt good...

2 board

315 x 1

1 board

315 x miss... lost balance at the top.. think i was fried by now!

pleased considering it was my second go in a shirt... first time about 6-7 weeks ago i got smashed by 265...

going to have a de load week now and re group for next cycle of training! troo many aches and pains for my liking! not sure how im going to go about next cycle though! exercise wise... lots of 3rm's or 1rm's? and wether to ditch the volume days and go full westside... eg... speed days/m.e days!

lots to think about!

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