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View Full Version : Hard Work, Westside, and other ramblings



Paul Stagg
06-06-2002, 08:42 AM
Well, I finished a cycle of Westside, and decided to test things and see where I stand.

When I started Westside training at the beginning of the year, my squat 1RM was 365 (with a miss at 405).

My bench 1RM was 275 (with a miss at 285)

I weighed about 217.

So, what are they now?

First, some observations:

Westside is a lot of fun. I haven't enjoyed lifting so much for quite some time.

It is not magic. You still need to work very hard to make progress, just like you do with anything.

I need to get better at training. I slacked off a little, didn't train as hard as I could or shoudl have, and wasn't as consistent as I need to be. That MUST change.

Now, to the new journal:

6/5 ME Squat *Squat Max Test*

Weight 206

Squat
45x5
95x5
135x5
185x3
225x3
275x3 (belt on)
315x3 (wrist wraps on)
365x1 (belt and knee wraps)
385x1 (belt and knee wraps)

The 385 might have been the ugliest legal depth squat in the history of squatting. My form completely fell apart... I got my knees over my toes, I leaned WAY forward, bent at the knees first instead of sitting back... truly everything I could do wrong from a form standpoint I did wrong, but I got deep. After that, I just stopped.

Hypers
3x20

That was it, as I was pretty discouraged. Thought about it on the drive home, and came up with some solutions:

I have to squat more on my ME days - I need to get comforable with more weight on my back. Part of the form breakdown was a loss of concentration because the weight just felt too heavy. I get a little scared and fall apart. I didn't *think* I was coming back up with it before I tried to go down.

I need to do more quad work. I'm a quad squatter, and squat with a narrow (er) stance than Westside suggests.. so I need to put more effort into the quads.

I need to work harder in training.

I am pleased that I did get a little stronger while dropping weight.

So, the plan looks like this for Squat/Dead training:

On DE days, I'll stay at 55-65% of max, training using 4 week waves (215, 225, 235, 245, 220, 230, 240, 250). I'll stick with 10 sets of 2 to keep working on form. I WILL do a heavy double every other week, alternating with speed deads (we'll get to discussing deads in a minute). Then, I'll do 2 hamsting/low back moves and one ab move.

On ME days, I'm going to switch to what the Westside guys seem to be suggesting now, which is squat, GM, and pull once every 4 weeks, with the 4th week being a dragging day. Instead of dragging, I'm going to do a set of 20, working like McCallum suggests (use what I would pick for 10 and get 20). That should serve to increase work capacity, as well as get me more squatting practice. Then, I'll do one quad focused movement (one leg press, front squat, zercher squat), 2 lowback/hamsting, one ab.

As far as deadlifting goes, I'm going to test it next week.. I have a feeling it didn't come along as well as I hoped. I think the change to more pulling might help.

I'm testing my Bench max tomorrow, I think I'll be more pleased with that result... I think my bench training will stay pretty much the same as it is now.

Still slowly (very) dropping bodyweight to get down under 200. Then we'll see where everything stands.

The_Chicken_Daddy
06-06-2002, 08:46 AM
Good read there, Mr Stagg.

Best of luck.

MonStar
06-06-2002, 08:47 AM
Good luck Paul, keep up the hard work. :):)

MS

ElPietro
06-06-2002, 08:50 AM
So you had some progression and some fun whilst lifting. Don't get discouraged with those results. You still have your bench max to test as well. Maybe the program had more affect there. But even if it's not as big as you hoped at least it was something different and I'm sure after the years you've been training must have been a nice change of pace.

Good luck with your lifts. :thumbup:

the doc
06-06-2002, 08:59 AM
yea paul best wishes for success!

ericg
06-06-2002, 10:42 AM
Great read Paul, like Robboe said.

I have the same "problem", if you will, that you have with squats. Heavy weights, I think too much; "****, this is fooken heavy", other days, i am pumped, not sure why, then I just squat and it goes great. The mind is a beautiful thing, when its not fuken with you.

Good luck, looking forward to reading the journal

Franco
06-06-2002, 10:56 AM
Good Luck Paulo

Where are you getting this new info at what the guys at Westside are advocating now?

the doc
06-06-2002, 11:03 AM
yea the mind can psych yourself out of a lift you can otherwise perform because it "looks" to heavy

Otter
06-06-2002, 11:29 AM
Hey bro, don't sweat the squat number. So your 385 was ugly, so what. You could've easily gotten 375 or 380, right? Still a 10-15 pound increase over your previous max, not too shabby of a gain.

I have the same problem with squats ... if you tell yourself the $hit looks heavy, it will be. I try not to look at the weights on the bar before I step under, helps a little bit with concentration. I'm a close stance squatter too, but I'm adding box squats into my regular squat workouts to try and strengthen my hips and glutes so I can spread my feet a little more and bump my max up.

One more thing ... go kill your bench and deadlift and you won't even remember what happened with the squat, you'll be too jacked. Best of luck!

Paul Stagg
06-06-2002, 11:32 AM
My head is my biggest barrier to a big squat. The 365 was heavy, and a strain, but went up like I had another 100 pounds in me. Added 20 pounds, and as soon as I had it on my back, questioned coming up with it.

Then my form went all to ****.

FAngel - I'm getting it from the Q&A at elitefts.com.

Franco
06-06-2002, 11:52 AM
Cheers, its been a while since i've checked that section out

Paul Stagg
06-11-2002, 07:43 AM
Tried to test my bench max. Worked up to 275, missed twice.

I shouldn't have been there, though. I've got a strain in my neck that regular doses of 800mg of advil isn't fixing.

Going to the chiro on Thursday.

Skipped DE squat Sunday due to the pain in the neck.

DE Bench is supposed to be tonight. I might go just to do something.

ME squat is tomorrow. Depending on how I feel, again, I just might do some light ab, lowback work.

Off the diet a little, but weight is holding pretty steady around 207. Noticed last night that I feel a little more comfortable at this weight than 10, 15 pounds heavier.

The_Chicken_Daddy
06-11-2002, 08:40 AM
What kind of pain is it, Pauly? And where abouts in your neck?

Paul Stagg
06-11-2002, 08:57 AM
It is severe pain.

Right at the base of my neck, radiating out to about mid trap.

It feels like I slept on it funny (AAMOF, that's what I did), but it won't go away.

I can't look all the way to the left, and have limited ROM at my left shoulder.

The_Chicken_Daddy
06-11-2002, 09:02 AM
Could be a nerver problem.

Sciatica is a bastard.

edit: Siatica is too.


I so know both of them are spelled wrong. ~sigh~

ElPietro
06-11-2002, 09:18 AM
I get a pain like that often from wrestling. I think it's just a strain. I usually just move around through as much ROM as I can and it slowly goes away after a few days.

Paul Stagg
06-11-2002, 09:19 AM
That's OK. I know what you meant.

Hopefully my chiro will fix it with a crack or two.

Paul Stagg
06-12-2002, 08:57 AM
Chiropractors ROCK.

Went last night instead of the gym. Got my normal pops and cracks out of my back, then went to work on my neck.

He first turned it to the left with a quick snap - the sound was the loudest crack I've had.. he said "sounds like it needed it".

Same to the right.

A good stretch, and off I went.

Took 800mg of advil when I got home, and 800mg when I went to bed, along with applying some cool heat (a pain gel).

Got up this morning, a little stiff, but feeling better. More advil (800mg), more cool heat.

Currently, I have a little twinge of pain if I turn my head all the way to to the right. Other than that, I feel great.

ME squat/dead tonight. I think I'll pull.

Chris Rodgers
06-12-2002, 10:17 AM
Good job with the neck.

Time for some DeDLiFtS!!

Paul Stagg
06-12-2002, 10:25 AM
It's downright remarkable.

Yesterday, I could barely function, let alone try to lift.

Today I feel like setting a deadlift PR.

Pulling it will be.

Chris Rodgers
06-12-2002, 10:30 AM
:nod:

Paul Stagg
06-13-2002, 07:56 AM
6/12, ME Squat

Deadlift
135x8
185x5
225x3
275x3
315x3
335x1
365x1
385x Miss.

Damn. Got some form help, though, from a really good guy in the gym. I need to work on getting my hips down a little lower, and not pull so much with my back (I still tend to make a deadlift an ugly SLDL). I think I may experiment a bit with sumo. Didn't set the world on fire, but I'm not terribly dissapointed. Neck/trap still a little tweaked, so I didn't *really* strain to get the 385 off the floor... I started the pull, it didn't pop up, so I left it at that.

1 Leg press
2x6 @ 180

Just wanted to get the feel for these.

Leg press
1x12 @ 180

Hypers
3x20

Leg raises
3x15

That's it.

I'm going to put some deads on speed day, alternating heavy squat singles or doubles with some pulling to practice form.

All in all, I'm actually getting more motivated after being very dissapointed in my performance. I've been lifting far too long to not be able to bench 300, squat 400+ and pull 400+.

Being pretty isn't everything. :)

The_Chicken_Daddy
06-13-2002, 10:02 AM
Originally posted by Paul Stagg
Being pretty isn't everything. :)


*cough* That's what ugly people say *cough*

Chris Rodgers
06-13-2002, 11:48 AM
Pauly- The form I have been having great success with on the conventionals is with my feet very close together. I have my heels about 3" apart and my toes pointed out slightly. I have my shins about 3 or so inches away from the bar at the beginning of the pull. I always seem to figit around and take like 20 breaths before I actually go down for the bar. Once I take in my biggest "air" I reach down for the bar with a little knee bend. Once I have my grip(which is very quick) I kind of swing my hips down and forward. Kind of give you some momentum to start pulling back. Usually it turns into a mostly back lift as that is where I am strongest. At the top if you can just remeber to stop thinking about pulling back so much, but just thrust the hips forward you should lock it out. I also rarely let my air out until the very top or even after lokout.


I know a lot of that was basic, but I just wanted to explain my form in detail. Of course if your legs aare a strong point, you may want to get a little lower and use more leg. Hopefully I'll have some pics and someone is helping me get the proper software/equipment to post videos, so I should be able to post some from me pulling big on Saturday.

Paul Stagg
06-24-2002, 07:17 AM
You may have noticed a lack of posting for the last few weeks...

I needed to take a little time off, both due to scheduling issues, as well as a need to take a break from the iron. I was extremely frustrated. I think I've got my mental game back on, and will start back up with a ME squat workout on Wednesday.

Adam
06-24-2002, 10:35 AM
Originally posted by LATMAN
Pauly- The form I have been having great success with on the conventionals is with my feet very close together. I have my heels about 3" apart and my toes pointed out slightly. I have my shins about 3 or so inches away from the bar at the beginning of the pull. I always seem to figit around and take like 20 breaths before I actually go down for the bar. Once I take in my biggest "air" I reach down for the bar with a little knee bend. Once I have my grip(which is very quick) I kind of swing my hips down and forward. Kind of give you some momentum to start pulling back. Usually it turns into a mostly back lift as that is where I am strongest. At the top if you can just remeber to stop thinking about pulling back so much, but just thrust the hips forward you should lock it out. I also rarely let my air out until the very top or even after lokout.

I use the exact same form and it works great for me too

Paul Stagg
06-27-2002, 07:44 AM
Forgot to bring my training log to work, so I have to go on memory

Close stance arched back good mornings
45x8
95x5
135x3
185x3
225x1
245x1
265xmiss

1 Leg press
90x8
140x12, 12

Hyper ext
+25 x 20,15,15

Pull down abs (on lat machine)
100x7
70x12, 12

Side bends
50x 12,12

That's it.

did some stretching this morning (I intended to do some sprints, but got up late - perhaps I'll do them after work)

ME Bench tomorrow... Might be a bit of a short one, as my sister is having labor induced, so there should be a new nephew sometime tomorrow.

The_Chicken_Daddy
06-27-2002, 07:52 AM
Wooooooo!

Uncle Pauly.

That has a rather catchy, yet camp ring to it. Groovy.

So you still trying to reduce bodyfat slightly, Mr Stagg? How is it going, since you rarely mention about it?

Paul Stagg
06-27-2002, 08:10 AM
I am Groovy Uncle Pauly. I like that.

I kinda gave up on dieting of late - I just needed to take a break from lifting and dieting - live like a normal freaking person for a few weeks. I got down to 207, rather pleased with it... still a little chubby, but that's OK, my wife loves me anyway.

Since I was so frustrated with my lifting results, I decided to forgo worrying about getting to 198 (If I do, that's nice), and just get stronger... so - I'll be watching what I eat, and trying to a certain extent to get a little leaner, but not focusing on it. I am dropping booze from my diet for a while (for a couple of reasons... I was getting a little too accustomed to having booze a little too often for my liking, and it's calories I don't need), and I'll try to stay away from munchies, ice cream... stuff like that.

I'm also going to get better about improving my conditioning (via running and some other GPP), so hopefully that will have a positive effect on my waistline as well.

The_Chicken_Daddy
06-27-2002, 08:35 AM
Good to hear.

Good luck.

Paul Stagg
07-01-2002, 08:15 AM
Moved this a day due to sis having a baby. Healthy happy boy.

Apparently, Saturday is Assclown (tm) day at my gym. Powerracks were usurped by a guy doing wrist curls, then by a group socializing and giving each other pointers on doing 1/4 depth squats.

Quote of the day:

"If she can squat 240, she can leg press 500." (this is after said nitwit had a girl doing a 1/4 squat half goodmorning with 240 on the bar)

Whatever.

I had to bench using a regular bench, which is fine, but not many spotters around.

Close grip bench
45x10
95x8
135x5
185x3
225x3
245x1
265x1

I might have had another lift in me to get to a 270 PR, but I didn't like my spotting options.

Incline DB press
60's x 12
70's x 7,4

Elbows out extensions
20's x 12,12,12,11,10,9

Chest supported row
45x15
3x10 @ 90

Side laterals
2x12 @ 20's

Hammer curl
20's x 15, 12

Paul Stagg
07-01-2002, 08:20 AM
Had to go earlier than usual to help my wife out with some things in the afternoon.

Box Squat
5x2 @ 235

Supposed to do 10 sets, but during the 5th, my quad cramped/pulled. Upper outer, near my hip. I was unable to do any squatting without pretty severe pain, so went on to the rest of the workout. (Today, it's still tender, but not so bad, so I think it was a cramp.)

SLDL
135x8
185x8
225x10,8

Pullthrus
3x12 @ 100

Pull down abs
100x30
2x12 @ 150

Paul Stagg
07-03-2002, 07:37 AM
Bench press
10x3 @ 165 (60% of 275)

3 grips. Speed good.

JM press
135x5
155x 5, 5, 4

I think I've got form just about perfect on these.

Pressdowns
50x15
60x15
2x10 @ 70

Pulldowns (v-grip)
100x15
150x 12, 10

1 arm press
20x15
40x 14, 10.

Seated curl
30's x 10, 6

ME Squat/dead tonight. Quad is still a little tender, so we'll do good mornings again.

Otter
07-03-2002, 07:42 AM
Pauly, how are the one-arm presses working out for ya? Seeing any benefits? Last question, how are you balancing when you do these, are you grabbing underneath the bench? Just curious, I thought about trying these every now and again, thought you might be able to offer some pointers. Sorry to bust into your journal again bro.

Paul Stagg
07-03-2002, 07:55 AM
I sit on a bench, and balance by putting the non working hand on my thigh.

I like the 1 arm press as it forces you to keep yourself stable. No earth shattering benefits other than the obvious stability improvements of a unilateral movement. Since I don't care if I get any bigger (and am actually trying not to get bigger), this is purely for shoulder function and injury prevention.

And, it's a nice variation when the amount of shoulder work is limited.

Otter
07-03-2002, 08:03 AM
Oh $hit, my bad, I though they were one-arm DB bench presses, I didn't know they were shoulder presses. I'm definitely gonna try them soon ...

Goin_Big
07-03-2002, 08:04 AM
Hey Paul, just wanted to compliment you on your CG Bench weight, keep up the good work.

Paul Stagg
07-08-2002, 07:08 AM
Good morning (close stance, arched back)

45x8
1358x3
185x3
225x1
245x1
265x1

1 leg press
90x8
180x8, 7

Hypers
+25 x 20, 20, 20

Leg raises
3x15

Static hold
455x5 sec

Paul Stagg
07-08-2002, 07:11 AM
Close grip inclines
45x8x2
95x5
135x3
185x3
205x1
225x miss

Incline DB press
60's x 12
70's x 8, 4

Elbows out ext
25x 15, 12, 12, 11, 10

Tbar row
45x15
115x10, 8

side laterals
20's x 15, 15

Hammer curl
25's x 12, 8

Paul Stagg
07-08-2002, 07:13 AM
Skipped it. Had to sell my Honda, and that got me home too late to get to the gym. Did a little GPP hauling stuff up and down stairs.

Paul Stagg
07-10-2002, 07:45 AM
Bench press

10x3 2 165.

3 grips. speed excellent.

225x1, 245x1 The 245 was SLOOOOWWWWW. Not good.

JM press
135x5
155x5, 5, 5

Pressdowns.
60x15
70x15
80x10, 8

V grip pulldowns
100x15
160x12, 9

1 arm press
20 x 15
45x 12, 10

Hammer curl
20x 20, 15, 12

Adam
07-10-2002, 04:08 PM
Sometimes when i work up after the speed sets weights that should go good end up going really slow but some days they fly up. I think its a matter of overall energy the day of your workout cause the speed sets can take a lot outta ya.

Paul Stagg
07-11-2002, 07:12 AM
I agree... I think I was just tired, as the 245 wasn't a strain.

Paul Stagg
07-11-2002, 08:41 AM
Box deadlift (2 inch box)

135x5
135x5
185x4
225x3
275x1
275x3
315x1
335x1 Belt on
355x miss

Not so good, not so bad. I REALLY need to work on form.

1 leg press
90x8
180x10, 8.
Then did a set of 8 using both legs.

Pull thru
3x10 @ 120

Pull down abs
150x12, 12

Paul Stagg
07-15-2002, 02:10 PM
INcline close grip
45x8
95x5
135x3
185x3
205x1
215 x miss
215xmiss

It gets about half wya up, then I get stuck.

Incline DB press
60's x 12
75's x 7, 3

Elbows out ext
25's x 15, 15, 15, 15

Tbar row
45x12
135x 9, 5

Face pull
70x 15
100 x 15, 15, 15

Cable curl
100 x 12
12o x 8, 8

Paul Stagg
07-15-2002, 02:13 PM
Box squat
8x2 @ 245

Squat
315 x 2

Speed was good on all sets. The 315 was easy, speed ok

Pull thrus
100 x 8
130 x 9, 8, 8

Partial deads (from just below the knee)
225 x 8, 15, 12

Pull down abs
150 x 15, 15, 15

Side bends
50 x 8

Paul Stagg
07-17-2002, 08:10 AM
Bench press
10x3 @ 165 3 grips

speed was good

245x1, 245x1

First one, speed was great. Second was a little slow.

JM press
135x5
165x5, 5

Pressdown
70x15
90x9, 6

V grip pulldown
100x15
160x11, 11, 8

Front plate raise ss with face pull
25x12; 100x20
35x12; 100x20

ME Squat/Dead tonight.

The_Chicken_Daddy
07-17-2002, 09:25 AM
Paul, have you heard of an Irish guy called Mark Higgins (could be 'Marc' like) who holds the commonwealth BP record (275kg [605lbs] i think he said it was)?

Paul Stagg
07-17-2002, 09:31 AM
Nope - and most of the records I know of are either US or World.

I can look about on the web, though.

The_Chicken_Daddy
07-17-2002, 09:35 AM
Yeah, well when you see a dude CGBP 440lbs for 4 quite easy reps you know he's gotta hold a record of some sort...

Paul Stagg
07-18-2002, 07:54 AM
No doubt.

7/18 ME Squat

Low box squat
135x5
185x3
225x3
275x1

Houston, we have a problem. On the 275, about halfway down, my left knee felt a little unstable. Came back up with the squat, but definately tweaked something in my knee. Not really painful, just feels very unstable. Been testing it last eve and this morning... I can run... occasionally when I put my weight on it it feels unstable (feels like the outside of the knee). A little testing this morning makes it seem like lateral force (Pushing out) is where the issue lies. Not swolen. No constant pain, just a little when I move it wrong and it feels unstable at the same time. ROM is fine. I *am* a little tight - I feel like I need to stretch a bit thru the hamstrings.

Due to the instability issue, I just dod some quick ab and low back work.

Hypers
5x20

Incline situps
3x20

I've noticed a big jump in my abdominal strength. Ace.

Off tonight. I'll spend some time with my stretching book. ME bench Friday shouldn't be an issue. DE squat is Sunday.

I sure do hope this isn't serious. I'm not sure I can take yet another setback... I might have to take up golf or something.

The_Chicken_Daddy
07-18-2002, 09:16 AM
Do you think it warrants physio or specialst attention, or is it too early to tell?

Paul Stagg
07-18-2002, 09:52 AM
Too early, IMO. I find it quite odd that there is NO pain, other than when it feels unstable. No swelling, either.

I was reading some Q/A on elitefts.com, though, and there was a post referring to pre and post knee surgury workouts.. and the guy indicated that assuming one is pain free and can function thru a full ROM, then they could do certain things.... and this was RE: a torn ligament.

I'm confused. I always thougth a torn ligament would hurt like the dickens.

Chris Rodgers
07-18-2002, 03:12 PM
About how high was the box you used for those?

Hope the knee is ok.

Paul Stagg
07-19-2002, 09:30 AM
About 11 inches. About 2 inches lower than my normal box squat.

Knee feels OK today. Still feels unstable at points, but not as bad as yesterday. Did some web surfing to match up the symptoms, and I think i just strained it a little, and some rest (for 5-10 days) is the way to go.

I'm supposed to box squat on Sunday, I'll test it out then and see how it feels.

Otter
07-19-2002, 09:36 AM
Originally posted by Paul Stagg
I'm confused. I always thougth a torn ligament would hurt like the dickens.

You ever see a football player tear an ACL? They can walk normally and even run, but their lateral movement isn't there. They try to go laterally and their knee buckles. I don't have to tell you this, but be careful, it could be a tear or a partial tear, but hopefully it's just a strain.

Paul Stagg
07-22-2002, 07:39 AM
Hmm. I am being careful... I skipped my DE squat workout yesterday as I still have a little instability. It doesn't seem to be as much, though.

7/19 ME bench (friday)

I forgot to bring my log withme to work, but here's what I remember

Rack Lockouts (about 6 inches)
135x5
185x3
225x3
245x3
275x3
295x1
315x1 (Tried for 2 and missed the second
335x miss
335x miss

Incline DB bench press
80's x 7,7

Elbows out ext
6 sets

Cable rows
2 sets

face pulls
3 sets

Hamemr curls
2 sets

Paul Stagg
07-24-2002, 07:28 AM
7/21 DE squat and 7/23 DE bench skipped.

DE squat skipped to let my knee heal - not much change there. I can do a ME workout tonight - I'll do goodmornings.

Skipped my DE bench 'cause I needed another night off. Long workday, a little stress, and some joint pain.

Good to go tonight.

Also - Found a meet in September about anhour and a half away from me. There may be a second meet about 3 hours away (in Ocean City, MD, which would be a nice little weekend getaway). Also hearing there may be an APA meet in MD in December.

If my knee holds up, I'll do one in Sept, and the meet in December.

I'm NOT doing the push/pull on August 17 (no point with a full meet 4 weeks later)

I NEED to do more stretching, and add in more GPP.

ElPietro
07-24-2002, 08:21 AM
Have you had your knee checked out? You know when I tore my hamstring I was extra careful and did all the rehabbing that I thought was necessary and was almost up to 100% strength and still ended up re-tearing it really badly. You own 3 cars old man...you can afford a trip to the therapist! :p The frustration of compounding the injury and not being able to train for a long period of time certainly outweigh erring on the side of caution I'd think.

Paul Stagg
07-24-2002, 08:33 AM
I only own two cars now. We sold the Honda.

It's only been a week. I'll do 1 leg squats or 1 leg presses tonight after good mornings and see how it feels. If it's no good, I'll see a doc.

Paul Stagg
07-29-2002, 07:29 AM
Knee feels pretty OK. still an occasional twinge of pain.

Took a couple of extra days off.

7/26 ME Squat
Good mornings
45x9
95x8
135x5
185x3
225x3 PR
245x1
275x1 PR

When I got done the 225, is was really discouraged, because 225 x 3 felt really tough. Then I looked at my log, and realised I usually go to singles at 225, which would explain why 3 felt heavy, eh?

High bar, close stance, rock bottom squats
135x20

These were to check out the knee and do a little conditioning work. Knee felt great.

Pull thrus
130x10, 8, 5

Pull down abs
3x15 @ 150

Hypers
3x20

Paul Stagg
07-29-2002, 07:31 AM
Incline Bench press
2x45x10
95x8
135x5
185x3
205x1
225x1
235xmiss.

Crossovers
30x15
40x15
50x15, 15, 12

Rope pressdowns
100x 15,15,9,9,9

Cable rows
150x12
170x11, 10, 8

Face pull
3x15 @ 120

Hammer curl
30x12,6

Cardio - 15 minutes on the elliptical trainer. Yippee.

Paul Stagg
07-31-2002, 07:13 AM
Box squat
8x2 @ 245

speed OK. Knee felt pretty good. Hamstings a little tight.

Speed deadlift
245, 6 singles, 30 seconds rest.

Need to work on form.

SLDL
135x8
225x8
275x3, 3

Hypers
20x3

Leg raises
20,15,15

The_Chicken_Daddy
07-31-2002, 10:07 AM
Originally posted by Paul Stagg
Incline Bench press
2x45x10
95x8
135x5
185x3
205x1
225x1
235xmiss.



You must have quite an upper chest, Paul.

Paul Stagg
07-31-2002, 10:18 AM
I pay particular attention to it, as you know. Especially the inner portion.

The_Chicken_Daddy
07-31-2002, 10:20 AM
That'll explain why your CGBP is so ace.

Hey, in all seriousness, one thing i'd like to know - why such high reps on ancilliary exercises?

Paul Stagg
07-31-2002, 10:35 AM
I like them.

My intent is to increase my work capacity, and increase my tolerance to trainig with lactic acid buildup.

Plus, it eliminates some of the wear and tear that lower/heavier puts on folks in my age group... the ME stuff gets to me.

I'm planning on cycling through to lower/heavier on some things.

Paul Stagg
08-02-2002, 06:41 AM
Bench press
8x3 @ 175. 3 grips

Ace. Bumped weight up 10 pounds, didn't notice it. speed still great.

245x1, 255x1

Both went up fast, easy. I'm right pleased with that.

Close grips
135x15
185x6,5,5

pressdowns
80x15
100 x 5, 5, 4

Chins (kinda wide)
8,5,5,5

Lateral raise ss w/ front plate raise
2 sets, 20'sx10, 35 x 10

ME squat tonight.

Paul Stagg
08-03-2002, 11:17 AM
Rack pulls (from just below knee)

45x10
95x8
135x5
185x5
225x3
275x3
315x3
365x3
405x1
455xmiss
455xmiss.

the misses didn't move. I did too many warmup sets. it was REALLY hot in the gym.

High bar close stance rock bottom squats
155x20

Huffin' and puffin, but knee fels fine.

Pull thrus
130x12,9,8

After the first set, I half burped, half vomited. Swallowed it back down, and finished up.

Pull down abs
150x 20, 17

I over heated a bit. couldn't eat when I got home, took about 2 hours to stop feeling sick.

I thought about skipping this one as my turned ankle and knee were worrying me, but I'm glad I did it and worked through not only the joints (which felt fine), but the heat. Tough workouts build character. This was a tough one.

MonStar
08-03-2002, 11:56 AM
Rack pulls (from just below knee)

45x10
95x8
135x5
185x5
225x3
275x3
315x3
365x3
405x1
455xmiss
455xmiss.

Nice strength man. 405 for 1 is impressive. I used to do rack pulls from right below knee level for the longest time. Feel great dont they? Basically take your legs out of the lift entirely.

Paul Stagg
08-03-2002, 12:11 PM
Funny - I think that's terrible.

It took me the longest time to figure out how to do them. I don't like them, but I need to do more stuff I don't like to get better at it.

Paul Stagg
08-05-2002, 09:34 AM
Running from memory:

8/4 ME Bench
Floor press
45x12
95x8
135x5
185x5
225x3
245x1
265x1
285x1

that tied a PR. No spotters around, so didn't try to break it.

Crossovers
40x15
60x12, 12, 10

Rope pressdowns
5 sets

Cable rows
150x12
180x10, 8, 6

Face pull
3x15 @ 130

Hammer curl
35x8, 6

15 minutes of cardio.

Paul Stagg
08-06-2002, 07:52 PM
Box squat
8x2 @ 255

Then:
Squat 315x1, 335x1. With wraps (knee still makes me nervous)

They popped right up. Ace speed.

SLDL
135x8
225x8
275x4,4

Hypers
+25 x 15, 15, 15

Almost every time I want to blow off a workout, it turns out quite good.

By the way, the new Dream Theater may be the best album I've ever heard.

The_Chicken_Daddy
08-07-2002, 10:16 AM
Then you clearly haven't heard 'Relationship of Command' by At the drive-in or 'Grace' by Jeff buckley.

P.s. That's a canny sexy speed squat, young man.

Paul Stagg
08-09-2002, 06:44 PM
8/8 DE bench

8x3 @ 175

3 grips. Not as good as last week for some reason.

Close grips
135x15
185x6,6,5

Rev grip pressdowns
60x15
80x15
90x15, 15, 15

Chin
9, 5, 5

Cable upright row
3x12 @ 90

Paul Stagg
08-09-2002, 06:47 PM
8/9 ME squat

good moring squat
45x5
135x4
185x3
225x3
245x1
280x1 PR
285x miss

good mornings
3x8 @ 135

1 leg squats
2x15

Crunch
3x25

Adductors
3x20

Paul Stagg
08-12-2002, 07:21 AM
Skipped my ME bench workout Sunday - needed to sleep in and had to go to my nephew's 3rd b-day party.

Went to a BBing contest on saturday (helped out the promoter, who is a bud from another board.)

Kinda fun. Excellent people watching.

Paul Stagg
08-14-2002, 08:16 AM
Box squat
8x2 @ 265

This was pretty heavy, speed suffered a bit.. I think I'll knock it back down to 245 next week, and wave back up in 5 pound increments for the 3 weeks prior to the meet.

Sumo deads (speed)
135x5
225x3
275x6x1

Took 30 seconds between singles.

SLDL
135x8
225x8
275x5, 4, 4

Hypers
+35x8, 8, 8, 8

Pull down abs
150x20, 20

Paul Stagg
08-16-2002, 07:03 AM
Bench press

8x3 @ 175 speed good. 3 grips

245x1, 265x1. They went up without too much strain, but speed sucked.

Close grips
135x12
195x5
205x5 PR
210x5 PR

Rev grip pressdowns
80x15
100x15
120x3x12

Chins
10, 5, 4

DB Cleans
15x15
25x3x12

Hammer curls
Drop set
40x4, 20x8, 10x8

Paul Stagg
08-19-2002, 09:23 AM
Cambered bar squats
45x8
95x8
135x5
185x3
225x3
275x1
295x1
305x1
315x1
335xmiss

Good mornings
3x8 @ 145

Pull thrus
3x12

leg raises
3x20

Saturday Fever
08-19-2002, 11:41 AM
When doing your dynamic work, ala speed bench, are you locking each rep out or is the main focus of the dynamic work simply to get the weight off your chest as explosively as possible? Sorry if this isn't the place to be asking.

Paul Stagg
08-19-2002, 11:58 AM
It's the right place.

Every rep is full ROM, so yes, I lock them out.

chris mason
08-19-2002, 04:55 PM
Ok, so how are the results on this program? Have you compared any major lifts in order to judge progress?

Paul Stagg
08-20-2002, 07:08 AM
You have excellent timing.

I'm testing them on my next ME days.

I was going to do a meet in early Sept, but the timing (as usual) is terrible. It's the weekend before both my wife and I have to do business travel... and she can't go. (she'll have too much stuff to get in line before she leaves). I'm not doing my first meet without my wife being able to watch.

There is one coming in Oct I might do, although I don't know how far away it is... and I heard there might be one in Dec near me... otherwise, I'll have to hold off 'till next Feb (there is usually a meet in MD every Feb)

Anyway, since I'm not doing the Sept meet, it's time to test.

I'm pretty confident I got it right this time around.. The heavy sets I've been doing after speed work have felt pretty easy for the most part, so I think I'll be pleased.

Paul Stagg
08-20-2002, 07:27 AM
Close Grip Bench
45x10
95x8
135x5
185x3
225x3
245x1
255x1
265x1
275x miss. Damn.

Flat DB press
100's x 5, 5, 3

Rope pressdown
110x 15, 12, 10, 7, 6

Hammer iso Row
90x10
180x 10, 8, 8, 7

Hammer BNP
3x12 @ 90

Hammer curl
3x15 @ 15

Biceps tendonitis was getting to me.

Close grip Pr is 265x1, I really thought i had the 275. 265 went up easy, but the 275 moved about an inch off my chest.

Paul Stagg
08-28-2002, 08:01 AM
Gonna swicht to a more traditional periodized routine for a while. Train 3x a week instead of 4.

Tested Bench press, and found some set points for the rest of bench/push day.

Bench press
45x8
135x5
185x3
225x1
245x1

Then:
275x1
290x1 PR
300x miss.

We'll take that. Last bench PR was 275, with misses at 285. 15 pounds in about 8 weeks ain't too shabby. The 300 got stuck about an 8th of an inch off my chest.

This was done in a power rack, with a pause at the bottom. No lift off.

Incline DB press
2x12 @ 70

Standing OH BB press
45x12
95x 8, 8

My shoulders get totally shot by benching.

Lateral raise
20x12, 12

Lying DB ext
20x15
25x12, 12

That's it.

Next week add in a set of flyes, and maybe another tricep lift.

Thursday, I squat.

Chris Rodgers
08-28-2002, 05:43 PM
Nice benching pops! ;)

chris mason
08-28-2002, 05:56 PM
Good job Paul.

Paul Stagg
08-29-2002, 03:14 PM
Thanks!

It was tough fitting my walker into the power rack, but I did it.

I was going to squat tonight, but I was at an installation all day at Camden Yards. My diet today has consited of a MetRX before I left, 3 slices of pizza, 2 Diet cokes, a regular coke, and a Snickers bar.

I'm so dehydrated I'm dusty.

So, I just got home, checked e-mail, etc... and I think I'll pend the squat max for tomorrow.

Paul Stagg
09-03-2002, 09:16 AM
Sat, Aug 31.

Went out Friday night, stayed out too late to see my brothers band (www.mooseattack.com).

so Saturday, I wasn't really feeling up top lifting, but had to get it in.

So...

Warmed up.

365 x 1 was easy.

405x1 (I could have hit a double, I think)

Stopped there. My hip is bothering me, and I was not 100%.

I'll take the 405 as a max, although I think I'm good for more.

Pulling tonight.

Paul Stagg
09-04-2002, 07:07 AM
Skipped the pull. Tired. Work too much.

Might go tonight, might not.

Busy as shiznit at work.

The_Chicken_Daddy
09-04-2002, 11:16 AM
What is it you actually do at work? (Besides post on WBB).

Something about data modelling, right?

Paul Stagg
09-04-2002, 12:22 PM
Strategic planning and analysis.

I just happen to be swamped with some stuff I have to get done before a business trip next week.

The_Chicken_Daddy
09-04-2002, 02:13 PM
You fancy explaining what that means?

Paul Stagg
09-04-2002, 02:19 PM
I'd rather not.

Basically, I spend most of my time working with operations folks (I'm in operations) working to find drivers to improve cost, quality, and speed of service of a network of service providers. I also spend quite a bit of time planning for improving these results, and helping our providers plan (I'm kinda like a business consultant at times). I also serve as a strategic link between field employees and HQ (I remind them WHY they are doing what they do.) I am also a consultant to the head of operations in my region. I also serve as bait to get really good looking women to come work here.