PDA

View Full Version : A Walk on the Westside



Saturday Fever
08-16-2002, 05:57 PM
Well this will be fun. After much thought about me, I decided I'd rather be a guy with a decent build and insane strength than a guy with an insane physique and decent strength. With luck, westside will get me where I'm going. I'm not huge or insanely strong now, by any means, but I think my build and physicque suit me well. And there's something to be said for hauling up a 500lb bench or better.

Here's the routine I'll be following:

ME Squat/Deadlift Day
1) Main ME Lift (singles on squats and deads, triples on AMs)
a) low or high box squat
b) good AM
c) deadlift variation
2) Low back training (reverse hypers, glute/ham raises, etc) 2x8-10 (to increase as my body adjusts)
3) Ab Work 4x8-20
4) Lats Work 2-3x8-10

ME Bench Day
1) Main ME Lift (close grip unless noted)
a) board press for max single or max triple
b) floor press for max single or max triple
c) db press 3x20
d) wide-grip bench for max of 6, 10, or 12
e) close grip incline or decline for max single or max triple
2) JM Press or Extensions 2-3x3-10
3) Side lateral raises 2x8-12
4) Lats Work 2-3x8-10
5) Biceps 1-2x8-20

Speed Squat Day
1) Box Squat 8-12 doubles with 65-75% box max
2) Low back training (see above)
3) Abs (see above)
4) Neck work (I don't know what yet)

Speed Bench Day
1) Speed Bench 8-10 triples with 60% raw max
2) Triceps (see above)
3) Front Raise 2-3x8-10
4) Lats (see above)
5) Biceps (see above)


...oh, and WESTSIIIIIIIIIIDE

Alex.V
08-16-2002, 06:03 PM
http://www.wannabewestside.com

lol

MonStar
08-17-2002, 06:37 AM
Good luck with Westside man, hope to see you make some excellent strength gains on it. Again, good luck. :):)

Saturday Fever
08-17-2002, 04:21 PM
ME Squat/DL Day

Very odd. I've never worked out like this before, so I can't yet form an opinion. Doing squats with such a wide stance on a box were weird as well. I got worn out doing squats with my hips/glutes/hams much quicker than I thought. I was actually disappointed with my squats today, but it's day one, so I'll withhold all opinions.

Box Squats
3x185 3x205 3x225, 2x235, 2x245, 1x255
(maybe could have done more singles at more weight, but it's a little late ya know)

Hyperextensions
10x+25 10x+25 10x+25 8x+25

Crunches
x20 x16 x12 x10
(man, what a wimp I am, I was shooting for 4x20)

Wife-grip Pulldowns
10x150 10x150 10x150

Shoulda coulda woulda done more on my pulldowns, but coming from a BB mindset and usually doing 2x6, I was afraid I'd tire much faster than I did. That's OK. I set my 1RM for squats on the box at a very disappointing 255, but I'm looking forward to smashing that early and often.

Saturday Fever
08-18-2002, 10:28 PM
ME Bench Day

Went with stanard bench press today to establish what 1RM to work from. On the JM Press, at the end of the first set, I felt popping in my neck and ended up with a nasty muscle pull. Hopefully tomorrow it'll be gone, otherwise it'll be off to the massage folk I go. Another disappointing day of Westside, but it's new so **** it.

Bench
3x135 3x155 3x185 2x205 1x210

JM Press
8x115
(neck pulled here, coulda gone heavier but have never done these before. no idea how i hurt my neck)

Side Lateral Raises
8x20s 8x20s 8x20s

Seated Rows
8x110 8x110 8x110

Standing BB Curl
9x65 8x65

I don't know. I felt the pull in my neck constantly. I figured with tomorrow being an off day I may as well work through anything and deal with the injury tomorrow. I was disappointed with the bench 1RM, and I'll be damned if that stands when my 9 weeks is up.

MonStar
08-19-2002, 10:32 PM
Wife-grip Pulldowns
10x150 10x150 10x150

What kind of grip is a *Wife*-grip SF? I am just wondering because I am thinking about incorporating them into my routine. Haha j/k man typo I guess. :D:D Looked funny.

Nice bench 1RM man, whats your goal for 2003? Do you have one?

Saturday Fever
08-19-2002, 11:01 PM
What kind of grip is a *Wife*-grip SF? I am just wondering because I am thinking about incorporating them into my routine. Haha j/k man typo I guess. Looked funny.

Just grab the bar like it's a throat and SQUEEZE. :)


Nice bench 1RM man, whats your goal for 2003? Do you have one?

Well, I'm following Dave Tate's lectures verbatim as far as form with this routine. With my elbows out, like I was always used to, I've benched more than 210, so I was quite upset only reaching that number with elbows in, etc. My goal for years end is 315. That sounds crazy, I know, but I was doing close to that before changing my form and routine, and if Westside is as good for strength as I believe, it should just be a matter of catching onto the form. My squat number was way down as well, as I complained, so for now I'm going to blame everything on going "all-new" with the routine. But for the sake of saying I made goals...

Bench: 405 in 2003
Squat: 500 in 2003
Deads: 550 in 2003

Now I just have to make sure I keep learning and busting my ass.

Saturday Fever
08-20-2002, 10:58 PM
Speed Squat/Dead Day

I wasn't disappointed with anything today because I followed the routine to a tee. My only problem today is that I don't feel like I did anything.

Squats
2x135 2x135 2x135 2x165 2x165 2x165 2x165 2x165

Hyperextensions
10x+25 10x+25 10x+25

Crunches
20 20 20 14

There was supposed to be some neck work, but I said screw it. Tomorrow is Speed bench Day. I hope I don't leave again feeling like I did nothing.

MonStar
08-21-2002, 12:56 AM
Bench: 405 in 2003
Squat: 500 in 2003
Deads: 550 in 2003

Damn man theyre some pretty f*cking strong goals. WAY stronger than anything I think Ill get by 2003. Who knows though - anything is possible right. Is this by Jan. 1, 2003. Or Dec. 31, 2003?

Saturday Fever
08-21-2002, 10:00 AM
By the end of 2003. I'm basing them on a couple of things. Firstly, I'm putting a lot of faith in Westside being as solid as it's reputed to be. And secondly, my dedication and availability levels are way up now. I don't work 65 hour weks anymore, so I have time and motivation to get in and start working. Maybe they're ambitious numbers, but I'd hate to set low goals and meet them by April, you know?

MonStar
08-21-2002, 10:01 AM
Yeah man good, good point. I am thinking about upping my goals a bit actually because I dont want to easily achieve any of them ya know?

Saturday Fever
08-21-2002, 10:04 AM
Yeah, maybe it's part of my personality, but I want the goal to be very difficult to reach because it makes the thrill of reaching it much more rewarding.

Saturday Fever
08-21-2002, 10:53 PM
Speed Bench Day

Well, my neck injury isn't better. It felt better but 2 sets into speed bench and it knotted up again. I did everything else, but this is getting annoying. I suppose I'll have it looked at.

Speed Bench
3x135 3x135
(good speed, neck killed me)

Skulls
8x60 8x60 8x60

Side Lateral Raises
8x15 8x15 8x15
(kept my arms almost straight, and did them seated so I couldn't cheat)

Seated Row
8x120 8x120 8x120

Barbell Curls
11x65 8x65

Well, fuckit. I'll concentrate on my squat numbers until my neck allows me to bench.

Saturday Fever
08-22-2002, 10:21 AM
My lats are sore. This is the first time my lats have ever been sore, and I feel like I've done some horrendous lats work in the past. Anyways, just thought I'd mention this.

MonStar
08-23-2002, 09:14 PM
My lats are sore. This is the first time my lats have ever been sore, and I feel like I've done some horrendous lats work in the past. Anyways, just thought I'd mention this.

Thats always a good thing SF. Definitely always a good thing. I love when my back is sore I always feel like I accomplished something in my workout even though DOMS (delayed onset muscle soreness) has nothing to do with muscle growth at all. Kind of frustrating.

Saturday Fever
08-23-2002, 10:31 PM
ME Squat Day

Well, I spent the better portion of last night drinking margaritas that were way too strong, and it definitely affected my workout today. I won't even post my numbers because they were terrible.



Thats always a good thing SF. Definitely always a good thing. I love when my back is sore I always feel like I accomplished something in my workout even though DOMS (delayed onset muscle soreness) has nothing to do with muscle growth at all. Kind of frustrating.

I wonder. I agree it isn't the soreness that makes muscle grow, but perhaps the soreness is simply an indication your muscles have been worked "optimally" if such a thing exists. Perhaps someday I'll rejoin the world of bodybuilding and play with the idea a bit.

MonStar
08-23-2002, 10:40 PM
Any reason that youre not into bodybuilding? Just prefer powerlifting or what? You seem to have a good solid grasp of knowledge about bodybuilding. :):)

Saturday Fever
08-23-2002, 11:22 PM
Any reason that youre not into bodybuilding?

I was into bodybuilding. I'm only about a week into westside and powerlifting. I just wanted to try something new. I'm going to give it 9 weeks and judge my progress, and decide where to go from there.

MonStar
08-24-2002, 06:34 AM
Originally posted by Saturday Fever
I was into bodybuilding. I'm only about a week into westside and powerlifting. I just wanted to try something new. I'm going to give it 9 weeks and judge my progress, and decide where to go from there.

Oh okay SF good idea. Good luck with powerlifting man. I cant imagine not being into my back growing or my pecs getting bigger. With powerlifting your main concern is how much weight you can move. I could never really be interested in that.

Saturday Fever
08-27-2002, 09:56 AM
ME Bench Day

OK, no hangover, no remnants of last night's party. My neck/trap is still nagging, so I elected to pass on Bench, which sort of makes this whole day seem useless, no? But here were my numbers.

Skullcrushers
8x70 8x70 8x70

Front Raise
8x30 8x30 8x30

Seated Wide-grip Parallel Row
8x120 8x120 8x120
(by far the best way to hit lats in a horizontal row i've ever done)

Standing BB Curls
14x65 8x65

So such is life. It wasn't an impressive day by any means, but it got the job done. Dynamic squats are up next. I'll be using a much smaller box so things could get interesting, we'll see.

MonStar
08-27-2002, 10:01 AM
Nice arm strength SF. Nice new avatar too. What is it? :):)


Seated Wide-grip Parallel Row
8x120 8x120 8x120
(by far the best way to hit lats in a horizontal row i've ever done)

How are these done in cable station or what? Overhand / underhand?

Saturday Fever
08-27-2002, 10:14 AM
The avatar would be the green guy running with stats and heart monitor and stuff scrolling by. But when I resized it for this forum, it stopped being animated. So now it's just a green guy in the middle of running. :)

The seated wide-grip parallel row is done at a cable station. The bar I used is about 2 feet long and the grips are facing each other. At first I didn't feel it in my back, but I focused in on pulling with my elbows and my lats went nuts. It's the same exercise I did last time that made me sore. I think it's awesome.

I'm discouraged as hell about the weights I'm moving these days. I know it's because I'm being lazy about food, but I'm being too lazy to change. :) I've always been the person who has to eat like a horse to have ample energy to lift. So when I slack just a bit, it seems to kill my session. But knowing me, I'll hit another eating spurt soon and kick myself into gear.

Saturday Fever
08-27-2002, 01:41 PM
Well, as nobody knows, I work in the ill-fated world of network engineering. I am very good at what I do, which is how I managed to stay employed as long as I have, but recently I was laid off. Well, luckily it only lasted a few weeks, as I have an interview with a government institution. It promises to be mind numbing and boring, but it pays insanely well. And I interview well, so I'm rather excited.

The alternative was opening my own supplement store near the gym. :)

Saturday Fever
08-27-2002, 10:09 PM
Speed Squat Day

Today I was as unmotivated as it gets. The only reason we went at all is because we were bored shitless. Anyways, here goes...

Speed Squats
8x3x135
(kept the weight light and focused on speed, I average around 1 second per set)

Hyperextensions
10x+25 10x+25 8x+25

Abs
20 20 20 20

V-Bar Pulldown
10x150 10x160 10x160
(I should really be doing chin variations)

Well, who knows. Maybe my diet will breakout and maybe I'll see a breakthrough with Westside.

MonStar
08-27-2002, 11:12 PM
The seated wide-grip parallel row is done at a cable station. The bar I used is about 2 feet long and the grips are facing each other. At first I didn't feel it in my back, but I focused in on pulling with my elbows and my lats went nuts. It's the same exercise I did last time that made me sore. I think it's awesome.

Ill have to give these a shot one of these days. I always end up doing cable rows with a v-bar if I do them at all. I think that I am going to be forced to substitute seated V-bar cable rows for supported underhand rows since my gym is closed and I have to workout in my basement. What a f*cking shame. :mad::mad:

Saturday Fever
08-27-2002, 11:15 PM
It's a great exercise. You could even do chins with such a grip if facilities exist. But there are plenty of good vertical rows, that's why I like them for horizontal rows.

I'm about to fuckin bust at the seams tho, I'm so annoyed with my dieting right now I want to destroy something.

MonStar
08-27-2002, 11:18 PM
Originally posted by Saturday Fever
It's a great exercise. You could even do chins with such a grip if facilities exist. But there are plenty of good vertical rows, that's why I like them for horizontal rows.

I'm about to fuckin bust at the seams tho, I'm so annoyed with my dieting right now I want to destroy something.

Why are you so annoyed with your diet? Why dont you post your daily diet here in your journal SF? Maybe helpful at determining whether your progress is slowed by your diet or not. My diet hasnt been all that but I am gaining fine in the gym it seems. I feel bigger than ever. Not just fat wise. ;);)

Saturday Fever
08-27-2002, 11:24 PM
Oh my diet is terrible, there is no doubt. I notice immediately when my diet is slacking. When I'm on the mark, I tear through weight like it was never a max. When I slack, I have to workout with less, as I've been stuck doing lately. I have an extremely fast metabolism. To beat it, I usually consume more than 5000 calories a day. Lately I'll bet I've been coming in under 2000.

When I can barely squeeze out a single on bench with 210, I know my diet is to blame. And if I posted my diet here, how it's been lately anyways, I could probably do the whole day in one line. :)

I'll get back on it, something just has to click inside.

MonStar
08-27-2002, 11:27 PM
Originally posted by Saturday Fever
Oh my diet is terrible, there is no doubt. I notice immediately when my diet is slacking. When I'm on the mark, I tear through weight like it was never a max. When I slack, I have to workout with less, as I've been stuck doing lately. I have an extremely fast metabolism. To beat it, I usually consume more than 5000 calories a day. Lately I'll bet I've been coming in under 2000.

When I can barely squeeze out a single on bench with 210, I know my diet is to blame. And if I posted my diet here, how it's been lately anyways, I could probably do the whole day in one line. :)

I'll get back on it, something just has to click inside.

Damn man I wish I had a fast metabolism. Must be nice to eat 5000 calories each day. I would love pigging out like that. Would be so much fun. Anyways man good luck getting back into it. Yeah 2000 is f*cking nothing. That doesnt even phase me so I cant imagine it doing anything for you if youre used to 5000.

I think that you should seriously post your diet in your entries man it would be nice to see what youre eating on a regular basis. Are you on any supplements?

I might have known this before but whats your age, height, weight, training experience, etc.?

Saturday Fever
08-27-2002, 11:39 PM
I might have known this before but whats your age, height, weight, training experience, etc.?

I'm 25, I stand 6'4, I currently weigh 185 (I'm much happier at 200), and I've been a gymrat for almost 2 years.

I have a medium-small skeletal frame, so when I get around 200 I'm very happy with my physique. And when I stray too far over 200 I start lose my agility in sports, which I participate heavily in. So my target weight is usually 195-205.

Perhaps I'll start posting my diet just to give myself another reminder it needs to be kept up.

MonStar
08-27-2002, 11:47 PM
Originally posted by Saturday Fever
I'm 25, I stand 6'4, I currently weigh 185 (I'm much happier at 200), and I've been a gymrat for almost 2 years.

I have a medium-small skeletal frame, so when I get around 200 I'm very happy with my physique. And when I stray too far over 200 I start lose my agility in sports, which I participate heavily in. So my target weight is usually 195-205.

Perhaps I'll start posting my diet just to give myself another reminder it needs to be kept up.

Oh yeah okay man thats cool thanks. I didnt know that before. 6'4"? Damn man youre tall as f*ck. Exercises like bench presses must be much harder for you to do. Jeez you probably have really long arms. My arms arent too long so bench presses really arent bad for me to do. But it seems the taller you are the more of a ROM you have.

Saturday Fever
08-27-2002, 11:55 PM
It's a large ROM. As soon as I remember to get my digital camera back, I'll record me doing reps so you can check it out.

Saturday Fever
08-30-2002, 12:33 AM
Speed Bench Day

Still no bench, I'm trying to let my neck recover. The rest of the day was OK.

Skullcrushers
8x70 8x70 8x70

Side Lateral Raises
8x15 8x15 8x15

Wide-grip Parallel Rows
8x130 8x130 8x130

Barbell Curls
14x65 9x65

Fuckit.

MonStar
08-30-2002, 06:51 AM
Wide-grip Parallel Rows
8x130 8x130 8x130

Hehe I can tell you love these SF, I always see them in your journal. Wondering man do you feel it more in your lats (under armpits) or more in your midback and middle/lower traps?


Barbell Curls
14x65 9x65

Why are you going so light with these SF? 14 reps?

Saturday Fever
08-30-2002, 09:50 AM
I'm shooting for 20 reps each set with the curls. I think I'm so weak because this journal is the first time I've done direct bicep work in over a year. I think perhaps doing it after the row hurts a little too.

Saturday Fever
08-30-2002, 10:07 PM
ME Squat Day

I felt good for whatever reason today. Maybe it was because I had such a boring day and lots of pent-up energy.

Deadlifts
1x135 1x185 1x205 1x225 1x235 1x245 1x255 1x265 1x275

Hyperextensions
8x25 8x25 8x25

Leg Raises
12 12 12 12

Parallel-grip Chins
6xbw 3x+10 3x+15 3x+20 3x+25 2x+35
(I gave up after the +35 because I was ready to go home)

Good day I guess. I gave up posting my diet because I forget or get too wrapped up in **** to remember to update.

MonStar
08-30-2002, 10:23 PM
Deadlifts
1x135 1x185 1x205 1x225 1x235 1x245 1x255 1x265 1x275

Nice strength here SF! Do you do these conventional or sumo style, just wondering.


Parallel-grip Chins
6xbw 3x+10 3x+15 3x+20 3x+25 2x+35

Looking good here too man. Keep up the hard work, seriously. Nice journal by the way, enjoy reading it.

Saturday Fever
08-30-2002, 10:30 PM
I did them sumo today for the first time ever. I'm not going to say I like deadlifts by any means, but sumo makes them a bit more tolerable. :)

The chins I think will steadily go up from now on. I had a nagging pain in my shoulders that has gone away and the chins felt good. Now if only this neck/trap thing would go away so I can focus back on bench.

MonStar
08-31-2002, 05:49 AM
The chins I think will steadily go up from now on. I had a nagging pain in my shoulders that has gone away and the chins felt good. Now if only this neck/trap thing would go away so I can focus back on bench.

Alright man, good luck staying injury free! :D:D

Any goals set for the next few months or maybe 2003 (Jan. 1) on chins / bench?

Saturday Fever
08-31-2002, 10:45 AM
No goal for chins. My goal for bench for years end was 315 i think, but with my neck/trap injury I don't know if I'll be able to reach that goal.

MonStar
09-01-2002, 09:43 AM
Originally posted by Saturday Fever
No goal for chins. My goal for bench for years end was 315 i think, but with my neck/trap injury I don't know if I'll be able to reach that goal.

Okay man good luck with your goal for bench of 315. Lotta weight man, and youre f*cking tall so its going to be hard as f*ck for you. But keep up the hard work and I am sure youll reach that goal without a problem. My goal for 2003 is 295 lbs. for 5x5 in bench, and for chins +75 lbs. for 5x5.

Hope to get both by January 1st, 2003. I am going to have to work f*cking HARD though man - damn. My best now is like 240 lbs. for 5x5 I think. And 250 lbs. for 2x5. Something like that. For chins its +35 lbs. for 5x5. Damn that sucks. I have to pratically double my strength in chins. :eek::eek:

Saturday Fever
09-01-2002, 11:18 AM
Do you use a weight belt for your chins? I haven't received mine yet so I trap a dumbbell between my ankles. It works but the placement of the weight makes the pulling a little awkward. I don't think your goals are too crazy. As long as you fire away on bench, it should be no problem.

With the chins, it's tough, that's a hard lift. You could maybe toss in speed work for these. I know it sounds funny, but you could apply some westside ideas to your chins on a temporary basis to get the strength up enough to get your reps at that weight. And it really wouldn't be detrimental to your size.

MonStar
09-01-2002, 11:42 PM
Originally posted by Saturday Fever
Do you use a weight belt for your chins? I haven't received mine yet so I trap a dumbbell between my ankles. It works but the placement of the weight makes the pulling a little awkward. I don't think your goals are too crazy. As long as you fire away on bench, it should be no problem.

With the chins, it's tough, that's a hard lift. You could maybe toss in speed work for these. I know it sounds funny, but you could apply some westside ideas to your chins on a temporary basis to get the strength up enough to get your reps at that weight. And it really wouldn't be detrimental to your size.

I use a weight belt for chins, yes. Works really well actually I can strap on as much weight as I like and chin away. Same goes for dips.

I was wondering man what purpose does speed work serve? I mean does it help get strength up or what. I am a little confused with the whole purpose of speed work to be completely honest. I am going to start a thread on it in the training section so maybe you can check it out any reply.

Saturday Fever
09-02-2002, 10:30 AM
I answered you in the training forum, man.

On wholly unrelated notes, bu related to my journal, I have elected to take the weekend off (maybe all 3 days) to give my body, specifically my neck, a chance to heal itself. I really, really, really want to be doing bench and the only way that's going to happen is if I take off days I desperately need. At any rate, I'll post the day's activites either today or tomorrow, depending when I head back.

Saturday Fever
09-03-2002, 11:33 PM
ME Bench Day

Get this. I dropped my truck off at the dealership to have the fuel filter replaced, as it was a warranty issue. I get a call a day later saying, "Where's your air intake?" Now how the **** is the intake missing? You have to break into the cab of the truck to pop the hood. And if you break into the cab of my truck, you don't pop the hood only. First you steal my $7000 audio/video system, THEN you pop the hood. Well guess what. I went in today to get my truck, and sure as **** the entire audio/video system was missing. As well as some of my girlfriend's jewelry she'd left in the center divide. Needless to say I was pissed and this thoroughly ruined my day. The dealership acted real shady about the whole thing, and when I had a cop come out to do a report they got all weird. They had to be in on it. There's no way you get into the service yard, pick my truck out of 500 and know it has **** worth stealing. The cop basically said it was an internal deal and to not take my cars there anymore. NO ****. At any rate, here goes my wasted workout.

3 Board Press
I did a few sets at 185 and said fuckit. I had 0 motivation. I was still well beyond pissed.

Tricep Extension
8x100 8x100 8x100
(fuckin assholes)

Front Raise
10x30 10x30 10x30
(I shoulda beat someone's ass)

V-Bar Row
8x120 8x13 8x140

Preacher Curls
9x80 8x80

****. I'm so livid still. I'm going to bring all my paperwork in and they're gonna cut me a check TOMORROW or they're gonna find their dealership surrounded this weekend by people with mean signs deterring all of their weekend sales. By the way, I'm going to start a website about this dealership detailing exactly what happened, and I'm going to advertise it and see how many similar people surface.

MonStar
09-04-2002, 06:45 AM
Tricep Extension
8x100 8x100 8x100

Front Raise
10x30 10x30 10x30

V-Bar Row
8x120 8x13 8x140

Preacher Curls
9x80 8x80

Nice workout SF. :D:D

Looking good man. Tricep ext. is that lying skulls or what? I just set a new PB for skulls baby, 170 x 4. ;);) Anyway man nice strength on the preacher curls. Theyre a tough movement.

Saturday Fever
09-04-2002, 09:16 PM
Speed Squat Day

Went well, back is sore now, though. Oh well.

Speed Squats
8 sets of 2 with 155
(bar speed was awesome, I had my buddy time me)

Hyperextensions
8x+25 8x+25 8x+25
(time to use the 35lb plate)

Decline Leg Raises?
12 12 8
(don't know what to call these, but they're tough)

Wide-grip Overhand Chins
8xbw 5x+15 5x+10
(never done these before)

I ate like absolute **** today but felt really good. I also converted a local high school basketball star to Westside. If he gets strength to go with his size and natural ability, he's going to be incredible. So it went well I think. My 9 week Westside trial is almost up, so it's almost time to see progress and such. I know bench will have suffered because of my injury, so I'll be judging based on squats and deads.

MonStar
09-04-2002, 10:08 PM
Wide-grip Overhand Chins
8xbw 5x+15 5x+10
(never done these before)

Why the overhand grip? Underhand seems to work WAY better for me. Maybe not for all of us. Just puts your biceps in the strongest position and helps your lats fail rather than your biceps.

Saturday Fever
09-04-2002, 10:11 PM
Never tried those either. Perhaps I'll give them a shot in 2 days when I return for my speed bench day. And maybe I'll remember to grab the damn digicam so you can see the ROM on my bench. Man, I've been too busy lately, my brain is thinking too much.

MonStar
09-04-2002, 10:12 PM
Originally posted by Saturday Fever
Never tried those either. Perhaps I'll give them a shot in 2 days when I return for my speed bench day. And maybe I'll remember to grab the damn digicam so you can see the ROM on my bench. Man, I've been too busy lately, my brain is thinking too much.

Yeah give them a shot SF, I think that youll like them. I was immediately stronger on them which was a good thing. Be sure to arch your back hard and stick your chest out while you do them.

Also man good luck with testing your maxes for squat / deads / bench.

Saturday Fever
09-04-2002, 10:17 PM
I never tested my deadlift in the beginning, but I think when all is said and done I'll be pulling 350ish off the floor. We'll see. I'm hoping my squat max will reach over 300 as well. If my neck allows me to get back on the bench, at this stage I'd be happy with 245.

MonStar
09-04-2002, 10:38 PM
Originally posted by Saturday Fever
I never tested my deadlift in the beginning, but I think when all is said and done I'll be pulling 350ish off the floor. We'll see. I'm hoping my squat max will reach over 300 as well. If my neck allows me to get back on the bench, at this stage I'd be happy with 245.

Good luck man, I f*cking hate deadlifts so I cant offer you any advice for getting your weights up and all that.. Anyway good luck man.

245 isnt a bad bench at all, I am shooting for 295 for 5x5 by 2003 but I doubt that Ill get it. I am really doubting my bench strength. especially lately.

Saturday Fever
09-04-2002, 10:41 PM
**** happens. You've got ambitious goals, just like I do. The best we can do is strive for them. And whether we reach them or not, we know we've put every ounce of effort into it, and that's fairly rewarding in itself.

MonStar
09-04-2002, 10:44 PM
Originally posted by Saturday Fever
**** happens. You've got ambitious goals, just like I do. The best we can do is strive for them. And whether we reach them or not, we know we've put every ounce of effort into it, and that's fairly rewarding in itself.

Agreed. Yeah I would honestly much rather come close and not achieve my goals than achieve them early and be thinking, okay - I underestimated my strength. Ya know? This way Ill be striving and striving and striving even after January 1st, 2003 to get 295 lbs. for 5x5. Does that make sense? +75 for 5x5 on chins is going to be a real b*tch too, damn. Along with my other goals.

Chris Rodgers
09-05-2002, 03:13 PM
I prefer wide-grip overand chins. Use both or stick with whichever you like better. Monstar is obsessed with details and emulating Chris Mason. ;)

MonStar
09-05-2002, 09:52 PM
Originally posted by LATMAN
I prefer wide-grip overand chins. Use both or stick with whichever you like better. Monstar is obsessed with details and emulating Chris Mason. ;)

Hey what I can I say Latty, mason is a monSTAR. A true vet to the iron game. I used to like overhand chins so I cant say that I hate them but after using a curl-grip and focusing on arching my back and squeezing my lats hard my back has blown up. Not as much as I want it to, but so far things have been going well.

Saturday Fever
09-06-2002, 10:44 PM
Speed Bench Day

Felt good. My neck didn't hurt a bit, I was thrilled. I was more than thrilled. I was able to bench! Sorry, forgot the digicam again, nor ROM pics.

Speed Bench
8x3x115
(went light to be sure of the neck, woohoo no pain)

Overhead DB Extension
10x50 10x50 10x50
(need to be much heavier but wasn't sure)

Side Lateral Raises
10x15 10x15 10x15
(past time to grab larger)

Standing BB Curls
16x60 8x60
(almost 20)

Doing ME squats next. I'll be doing Good AMs this time around.

Saturday Fever
09-07-2002, 04:13 PM
ME Squat Day

Felt good, surprisingly enough, considering I worked out in the middle of the day with less than the usual amount of fuel. I did SLDL as my ME lift today. I cut it short before hitting a max, though, because it started nagging at my lower back.

SLDL
1x265
(I did a bunch of sets of singles, but I either forgot them or just did too many to mention.)

Hyperextensions
8x+35 8x+35

Abs
16 14 12
(I will no longer note what type of abs work, as it's all unweighted and more or less the same)

Wide-grip Underhand Pulldowns
10x160 10x160 8x160
(Next time I'll try these as chins. My wide-grip is probably too wide.)

I think I would have been able to lift close to 300 on the SLDL if my lower back didn't start bothering me. I'm feeling very good about Westside these days. My assistance work looks weak on paper (or website) and I know the ME work is a bit lagging (tho I blame the changes in form) but I think when I test out my maxes, I will have met the goals in my signature. I think I'll have exceeded those goals with regards to squats and deadlifts.

Saturday Fever
09-09-2002, 09:07 PM
ME Bench Day

Man, the neck must be healed. Like I suspected, it retarded my bench progress, but I should be able to get back on track. I'm in a much better mood with my body being healthy again.

2 Board Press
6x135 3x185 3x195 2x205 1x210 1x215
(very happy)

Incline Skullcrushers
10x75 10x75 10x75
(less ROM with these, better able to push weight)

Front Raise
10x40 10x30 9x30

Seated V-Bar Row
10x110 10x130

Face Pull
10x50
(wanted to try face-pulls, had a really short rope, dumb idea.)

Alternating DB Curls
20x30 7x35
(good gawd, where'd the strength go?)

Overall, I'm pleased. My goals are getting very close, I can feel them being shattered well before year's end.

MonStar
09-09-2002, 09:15 PM
SLDL
1x265

Nice strength SF! :D:D


2 Board Press
6x135 3x185 3x195 2x205 1x210 1x215

Wow man strength is phenomenal. I might need to do some lockout movements sometime in the next few months. Lately my sticking point has been right over my chest rather than near my lockout.

Saturday Fever
09-09-2002, 10:20 PM
I'm thrilled that I can do bench again, it was nice to be able to get 215. My speed work will resume at 135 on my next speed day. My speed has really been doing well, I think, so barring any injuries, I think 245 for a single is very reachable by years end.

MonStar
09-10-2002, 05:32 AM
Originally posted by Saturday Fever
I'm thrilled that I can do bench again, it was nice to be able to get 215. My speed work will resume at 135 on my next speed day. My speed has really been doing well, I think, so barring any injuries, I think 245 for a single is very reachable by years end.

Good luck with 245 man. Youll get it, no questions asked. Train all out until then and youll be fine. Thanks for the suggestion about training with light and heavy during each workout. I asked a few guys to reply in my journal with their opinion. Like mason, PowerMan, Paul Stagg, etc. I am almost positive that chris mason employs those techniques himself.

Saturday Fever
09-10-2002, 10:11 AM
I asked a few guys to reply in my journal with their opinion. Like mason, PowerMan, Paul Stagg, etc.

All very wise people, good move on your part to employ so many thinkers.

NateDogg
09-10-2002, 10:22 AM
Originally posted by Saturday Fever
I'm thrilled that I can do bench again, it was nice to be able to get 215. My speed work will resume at 135 on my next speed day. My speed has really been doing well, I think, so barring any injuries, I think 245 for a single is very reachable by years end.

Good job on 215, I hope to be there if I go back to barbell bench again. Good luck on your goal of 245 for year end!

Saturday Fever
09-10-2002, 10:28 AM
Thanks a ton, Nate. Hell of a job your Patriots did last night. :)

NateDogg
09-10-2002, 10:33 AM
Originally posted by Saturday Fever
Thanks a ton, Nate. Hell of a job your Patriots did last night. :)

Thanks bro, I was running around my apartment in excitement after Kordell was 0-3 with 2 pics in his first three attempts :D It's funny, it seems like forever since football season ended, and it was the shortest off-season of any team (save St. Louis). I think it was because the Sox have all but fallen off the radar screen in Boston...and they were pushed off a little further by total Patriot domination last night. Start it all over again this week in preparation for the Jets. It's gonna be great!

Chris Rodgers
09-10-2002, 03:06 PM
SF- How is your speed on DE bench? I use a lighter weight than you when I don't use chains or bands and I believe my bench is higher. It seems like every month they are lowering their %'s over there and focusing more on speed. Just a thought.

Saturday Fever
09-10-2002, 03:10 PM
I had a friend count for me, and he claims I was getting all 3 reps in just under 3 seconds. I haven't been able to do speed bench for awhile since I injured my neck. The first time I did it and didn't hurt myself, I was using 115. I want to try 135 to see how my speed goes.

***edit: and admittedly I have a very weak bench. Maybe I can blame having really long arms, maybe I just have a weak front, I don't really know. About 98% of the reason I changed to Westside was to get a bigger bench. :)

Saturday Fever
09-10-2002, 10:52 PM
Speed Squat Day

Man, I don't know what happened today. I just had nothing. I think I played too much ball before working out. My bar speed was simply pathetic.

Speed Squat
8x3x135

Some Lower Back Machine
8x90 8x90 8x90
(I was feeling lazy, sue me.)

Abs
20 14 14 10

Oh well, I'll just note to play less ball next time.

MonStar
09-11-2002, 05:50 AM
Man, I don't know what happened today. I just had nothing. I think I played too much ball before working out. My bar speed was simply pathetic.

Speed Squat
8x3x135

Its all good man, just use this as you inspiration to do even better next week. Dont let sh*t like this get you down. Itll just make things worse. When I start off my workouts and I have sh*tty strength or I went down a rep, I get so f*cking pissed. Then the rest of my workout completely sucks.

Saturday Fever
09-11-2002, 10:40 AM
Here are some pics, for your general amusement.

Saturday Fever
09-11-2002, 10:42 AM
...

Adam
09-11-2002, 01:18 PM
Lookin Large SF!

NateDogg
09-11-2002, 01:38 PM
You're a pretty big dude bro!

MonStar
09-11-2002, 05:08 PM
Damn SF!! I am impressed as hell, wow. I didnt know you had a f*cking physique like that man. I guarantee a lot of guys are going to be reading your journal now that they see what kind of size you have. Great traps and delts man. Looking good.

The rear shot of your traps is nuts man!! :D:D

Saturday Fever
09-11-2002, 09:47 PM
Thanks, everyone, for the compliments. It's great motivation to hear other people mention that the hard work might be paying off. I appreciate it.

MonStar
09-11-2002, 09:49 PM
SF:

Yeah man looking GREAT, honestly. ;);) Delts, traps, chest, and what I could see of your back all look excellent.

Anyway man what do you think about my diet? I am starting to feel like maybe I am adding some fat. Which is NOT what I want. I am thinking about first just trying to keep my calories in check. And if that doesnt work maybe then cut out some of my sweets. (you can just reply in my journal so it doesnt take up space)

Saturday Fever
09-11-2002, 09:53 PM
OK, I'll post in your journal. :)

MonStar
09-11-2002, 11:05 PM
Originally posted by Saturday Fever
Poor lighting, but per request, more laughing material...

Nice lats man. :thumbup::thumbup:

Keep up the hard work with Westside. You ever considered postin your diet in your journal man? Would be helpful in determining whats working for you etc. ya know? Anyway man again, keep up the good work.

Saturday Fever
09-11-2002, 11:08 PM
I've decided to repost the dark pic, and I'll post a better, brighter pic tomorrow.


You ever considered postin your diet in your journal man?

I started to one day, but never kept up on it, and by the time I got home in the evening, I'd prety much forgotten.

MonStar
09-11-2002, 11:11 PM
Okay man, a brigher pic would be more helpful. Nice back though man. What do you think of Westside so far, do you like it?

Saturday Fever
09-11-2002, 11:15 PM
Now that my diet is back on track, I am HOOKED on Westside. Surprisingly enough, I feel like it's helped with parts of my physique as well.

MonStar
09-12-2002, 07:14 AM
Originally posted by Saturday Fever
Now that my diet is back on track, I am HOOKED on Westside. Surprisingly enough, I feel like it's helped with parts of my physique as well.

Wow really? Thats interesting. I have heard that Westside can help some people's physiques. Who knows. Seems to be more geared towards powerlifting obviously. But working out is working out. And getting stronger is going to help your muscles hypertrophy regardless of the program.

Saturday Fever
09-12-2002, 10:49 AM
Very poor quality, and maybe too much lighting. The moral of the story is that I need the 4.3 megapixel digicam back. And soon.

Side note: I will have the digicam today so I can make a small clip of my ROM on bench. (3 weeks later)

Saturday Fever
09-12-2002, 10:54 AM
While I'm taking low quality pictures, I may as well keep on posting hilarious material...

NateDogg
09-12-2002, 10:55 AM
Is that a shadow or a tattoo on your right arm?

Saturday Fever
09-12-2002, 10:56 AM
A tattoo. It's just some tribal stuff, and it hurt like a summabitch. :)

NateDogg
09-12-2002, 10:58 AM
Originally posted by Saturday Fever
A tattoo. It's just some tribal stuff, and it hurt like a summabitch. :)

That's what I thought, pretty sweet. I can see why it would have hurt being where it is. Do you have any better pics of it?

Saturday Fever
09-12-2002, 11:00 AM
When I get the digicam back today, I'll have better images. Hopefully posted by this evening.

Saturday Fever
09-12-2002, 02:27 PM
I've got the camera, finally. Now if someone would come over and do photos for me. My brother usually swings by on his way to pick up his little girl, maybe he'll do it for me. We shall see. I've got the following queued up, anything I'm missing?

Lat Spread
Upper Back
Frontal Hulk Hogan Flex
Legs

Anything I'm missing, or any requests?

ectx
09-12-2002, 02:59 PM
Your pics match your advice. Great shots, esp. delts and traps. :thumbup:
That tat...OUCH!

Saturday Fever
09-12-2002, 03:02 PM
That tat...OUCH!

Couldn't have said it better myself. In fact, I said it over and over. :)

Saturday Fever
09-12-2002, 03:23 PM
OK, had to adjust brightness on the image because the flash was being weird, but here's a back and biceps image...

Saturday Fever
09-12-2002, 03:25 PM
I have no chest, so I did some mild cropping here...

Saturday Fever
09-12-2002, 03:25 PM
My nonexistent lats spread...

MonStar
09-12-2002, 09:19 PM
Last 3 pics are much more clear SF. Looking good man. Traps are big strongpoint in your physique. Good luck with Westside man. Glad to see you got pics up. Be sure to compare them to pics in a month or 2. :):)

Wish me luck tomorrow I am hitting up 185 lbs. skulls, my goal for 2003. :eek::eek:

Saturday Fever
09-12-2002, 10:26 PM
Finally, as I've promised for weeks. If anyone would care to see the ROM of my bench, since I'm fairly tall, I've recorded a small clip in Quicktime you can view. It's a large file and I have a slow uplink, but be patient and it'll work.

http://www.madedog.com/bench-rom.MOV

Saturday Fever
09-12-2002, 10:31 PM
Speed Bench Day

Went well today I guess. I ran out of gas completely after lats, but it's ok.

Speed Bench
8x3x115
(at 135 my speed suffered)

Decline Skullcrushers
10x70 8x75 8x70
(ROM was huge on these)

Side Lateral Raise
8x20 10x15 10x15
(15s give me more reps)

Wide/Parallel Grip Pulldowns
10x160 10x160 10x160

Standing Barbell Curls
10x65 8x65

Speed was good with 115 so I'll leave it there for the time being. Tough making your ego understand that dynamic day is about speed, not weight. :)

MonStar
09-13-2002, 05:34 AM
Video clip didnt work SF, sorry man.


Decline Skullcrushers
10x70 8x75 8x70
(ROM was huge on these)

Nice strength here SF! :thumbup::thumbup:

These arent to failure either are they? Hehe, 8 reps. ;);) Assistance work man.

Saturday Fever
09-13-2002, 09:53 AM
Not to failure. Generally I go until it becomes obvious the next rep isn't coming up. On a wholly unrelated sidenote, today is ME Squats, and I'm going t go ahead and try for my year-end goal. When I get it I'm going to run around the gym like a crazed maniac.

I'll figure out what's wrong with the video clip, it works until I upload it.

Saturday Fever
09-13-2002, 04:07 PM
I just wanted to make the journal an even 100 posts, disregard this. :)

rookiebldr
09-13-2002, 04:11 PM
ok, disregared.

Saturday Fever
09-13-2002, 04:14 PM
Oh great. Now it's 101, make that 102! I guess I just have to post another 98 meaningless posts and just go for 200. :)

rookiebldr
09-13-2002, 04:16 PM
Do you need any help? Just could not resist, now 103

Saturday Fever
09-13-2002, 07:29 PM
ME Squat Day

I have never in my life been angry at my gym, but today I am. I'm finally starting to get towards weights I want to be lifting, and I now realize how fucked up the equipment at my gym is. Let me just set this up for you. We don't have a power rack. We have one of those pretty "things" that is supposed to be a power rack. There are unfortunately a few major flaws. First off, the "hooks" are more than 6" apart, so you have to half squat the weight off the "hooks." Then you have to walk backwards about 3.5 FEET so that can ADJUST YOUR ******* STANCE! I'm sorry, but by the time you've just gotten yourself setup, you're fuckin beat. At any rate, this stupid effort makes it 99% impossible to fill your belly with air and hold your air.

Box Squat
8x135 8x185 3x205 3x225 2x245 LOSTMYFUCKINGBREATHx255
(I should have just calmed down and tried again, but I was really angry. It isn't very becoming of a guy venturing into powerlifting to get half-pinned on a box with a measly 255 on his shoulders.)

Hyperextensions
10x+35 10x+35 10x+35
(time to grab a 45)

Abs
14 12 20

V-Bar Rows
10x120 10x130 10x130

I'm still angry. I wish I knew what to look for when I signed up. Luckily, my contract has expired and I can jump ship whenever I want. Bastids.

MonStar
09-13-2002, 08:46 PM
I have never in my life been angry at my gym, but today I am. I'm finally starting to get towards weights I want to be lifting, and I now realize how fucked up the equipment at my gym is. Let me just set this up for you. We don't have a power rack. We have one of those pretty "things" that is supposed to be a power rack. There are unfortunately a few major flaws. First off, the "hooks" are more than 6" apart, so you have to half squat the weight off the "hooks." Then you have to walk backwards about 3.5 FEET so that can ADJUST YOUR ******* STANCE! I'm sorry, but by the time you've just gotten yourself setup, you're fuckin beat. At any rate, this stupid effort makes it 99% impossible to fill your belly with air and hold your air.

Damn man that sucks. I used to use one of those damn squat racks when I worked out at my schools weight room. What a JOKE! Guys who were gonna try and squat 400 basically were f*cked because it took a TON of energy just walking backwards ya know? Now I squat in the power rack and have to walk backwards probably about a foot.

Saturday Fever
09-13-2002, 11:03 PM
Oh, believe me, the shopping for adequate facilities has already begun. I'd be damn surprised if my next session ISN'T at a new location.

***edit:I have to apologize for all the cussing in my previous post. I can be cool with a little bit, but I was being excessive and I know this is supposed to be a mellow site regarding language and whatnot.

MonStar
09-14-2002, 06:18 AM
Originally posted by Saturday Fever
Oh, believe me, the shopping for adequate facilities has already begun. I'd be damn surprised if my next session ISN'T at a new location.

***edit:I have to apologize for all the cussing in my previous post. I can be cool with a little bit, but I was being excessive and I know this is supposed to be a mellow site regarding language and whatnot.

Haha, I am always cussing in my journal. I know it doesnt sound good but if thats really what I am thinking than I am going to write it, ya know? Like if I am angry I am going to cuss. Usually especially about my workouts. Good luck finding a new gym SF. It will probably be a great idea, really help out your squat poundages and all that if you ask me.

Saturday Fever
09-15-2002, 11:26 PM
ME Bench Day

Good day today considering I puked my guts out this morning after a night of insane alcohlic consumption and carousing of the ladies.

Close-grip Decline Bench
6x135 3x185 3x205 2x215 1x225 0x235
(just missed at the end, but the sticking point was well off my chest, so my speed work is going well)

Overhead Extension
10x100 9x120 8x120

Dips
5x+50
(felt the desire to do an extra set of triceps)

Front Raise
10x30 10x30 8x30

Wide-grip Overhand Chins
6xbw 4x+35 3x+35 8xbw

Standing Curls
20x45 20x45

I decided that my curls need to be done and used properly. The whole point of my bicep work is to get my biceps in shape to handle extended periods of time at chins. In other words, extend the failure time of my biceps so I can get more chins done. So i dropped the weight to make sure I got both sets to 20. Nevermind it burned the hell out of my biceps. So, considering I was running on stomach acid, I think the day went well.

MonStar
09-16-2002, 06:03 AM
Overhead Extension
10x100 9x120 8x120

Dips
5x+50
(felt the desire to do an extra set of triceps)

I was wondering SF are your OH extensions down with a cambered-bar or what? Just curious man. :):) Also nice dip strength. After a triceps exercise +50 for 5 is f*cking good man.


I decided that my curls need to be done and used properly. The whole point of my bicep work is to get my biceps in shape to handle extended periods of time at chins. In other words, extend the failure time of my biceps so I can get more chins done. So i dropped the weight to make sure I got both sets to 20. Nevermind it burned the hell out of my biceps. So, considering I was running on stomach acid, I think the day went well.

Hehe running on stomach acid huh man? Thats always good to hear. Higher reps must have fried your biceps huh? Which exercises today were to failure? Just the CG bench?

Saturday Fever
09-16-2002, 09:45 AM
Yeah, only the bench was taken to failure. On a side note, 225 is a PR. I added the dips because 235 froze halfway up which tells me I need to pick up my triceps.

My biceps were indeed fried. I've never done so many reps in a set before. Hopefully my thinking is correct and it helps me with my chins. Also, I decided to add some goals to my signature for some of my assistance lifts.

MonStar
09-17-2002, 05:25 AM
My biceps were indeed fried. I've never done so many reps in a set before. Hopefully my thinking is correct and it helps me with my chins. Also, I decided to add some goals to my signature for some of my assistance lifts.

Are high reps recommended for Westside or is this just something that you have personally added for your own benefit?

Saturday Fever
09-17-2002, 10:06 AM
The particular Westside routine I'm using for these 9 weeks called for 2 sets of 8-20 reps. The idea stated above was my own (maybe).

Saturday Fever
09-17-2002, 09:33 PM
Speed Squat Day

Not a bad day today. Bar speed on the squats wasn't bad. I didn't bring the camera to video it to time myself, but I'm not complaining either way. Also, I'm beginning to like how my dynamic squat day only takes about 20 minutes.

Speed Squats
8x2x135

Hyperextensions
4x+45 5x+45 10x+10

Abs
10 20 12

On the hypers, it was my intent to overload a bit, but it turns out I was putting a lot of pressure on my knees, so for the last set I did "speed hypers." I know, I'm a dork.

MonStar
09-17-2002, 09:38 PM
Speed Squats
8x2x135

Looking good man. This is 8 sets of doubles with 135 lbs., correct SF? Just wondering man you put your sets in there, something that I am not used to, hehe.

Saturday Fever
09-17-2002, 09:45 PM
Yeah, it's 8 sets of 2 at 135. Just seems easier than posting 8 sets of 2x135. :) There are still 4-5 weeks to go before I test maxes again, so I'm working hard to get my bar speed faster and faster. It has worked wonders with bench, I think, and it's certainly revealed that the weak spot in my bench is the lockout (triceps) so you should see me adding heavy weighted dips to my routine in the next few days.

Saturday Fever
09-18-2002, 10:18 PM
Speed Bench Day

Bar speed was off, but I ate poorly today, so I'm blaming that.

Speed Bench
8x3x115

Skullcrushers
8x75 8x75 8x75

Dips
3x+50

Side Lateral Raises
8x15 8x15 8x15

Wide-grip Seated Rows
10x100 10x120 8x120

Alternating DB Curls
20x20 10x20

MonStar
09-18-2002, 10:20 PM
Dips
3x+50

Looking good SF. Nice strengh here on the dips, really looking good man keep up the hard work.

Please check out my journal. Trying to decide if I should keep doing flat BB presses or not. Starting to get annoying. I am going to do CG bench for triceps. But I dont know if I should keep flat BB presses or move it to incline or declines. Please respond in my journal.

Saturday Fever
09-18-2002, 10:34 PM
Done. :)

Saturday Fever
09-20-2002, 10:03 AM
I went to a "karate fitness class" last night. Allow me to explain.

First was the warmup wherer we ran around the "gym". Periodically the instructor would have us stop, drop and do 20 pushups, 25 situps, jumping jacks, etc. Through the course of the class we must have done 150 pushups. I was pleased to be able to do all of them easily and faster than anyone else. (ego thing, but hey)

Then he broke out some punching bag deals that looked like the upper body of a person and told us to punch the hell out of one for 3 minutes. Now don't get me wrong, it was fun as can be to pound something that resembles a person (because I imagined it was people I dislike) but constantly pounding into someone/thing for 3 minutes is exhausting.

Then he told us to start kicking it for 3 minutes. Yeah so I could use some flexibility work, my kicking power sucks.

This led to what he called "the gauntlet." Starting in a line, you punch the first dummy for 20 seconds, sprint to the next dummy for sidekicks for 20, and sprint to the last dummy for 20 seconds of roundhouse kicks. We did 8 cycles through this.

All in all, it was an extremely exhausting night, I cut one of my knuckles beating the dummy up, and I don't think I'll ever go again. But it was fun.

MonStar
09-20-2002, 10:05 AM
Hehe, I used to take karate. Some tiring stuff huh? Good for working on flexibility though I think. And its like a cardio session, so its all good.

Saturday Fever
09-20-2002, 10:09 AM
Yeah, it was fun. My best friend and I don't get to hang out like we used to cause we're becoming old men. He invited me and it seemed like a good chance to get together and shoot the breeze. And after all the kicking I have ME Squat today and plan to do deads. Could be interesting. :)

MonStar
09-21-2002, 06:36 AM
Hehe good luck with a friggin' max effort squat day after a karate session SF. Thats going to be a real b*tch if you ask me. Good luck man. Full ROM squats are a B*TCH!! Got 375 x 3 yesterday, going all the way down. I normally probably could have gotten like 475-485 x 3.

Saturday Fever
09-21-2002, 10:46 AM
ME Squat Day

This was actually yesterday, but it went extremely well. I increased my deadlift PR by 30lb which I'm thrilled about. Went light afterwards on hypers just to give the backside some relief.

Deadlifts
1x135 1x185 1x205 1x225 1x275 1x285 1x295 1x305 0x315
(315 wasn't happening)

Hyperextensions
12 12

Abs
10 12 12

Wide-grip Underhand Chins
6xbw 5x+25 4x+35 8xbw

Good day. I have no doubt now that I will smash my goals for deadlifts before year's end.

Saturday Fever
09-21-2002, 04:40 PM
ME Bench Day

This actually was today. I was a tad hungover from a night of overly strong margaritas, but I did alright I guess.

3 Board Press
6x135 3x185 2x205 0x225

Skullcrushers
10x85 8x85 7x85

Front Raise
10x30 8x30 10x30

V-Grip Row
10x140 8x150 8x150

Preacher Curls
20x50 20x50

MonStar
09-21-2002, 09:27 PM
Wide-grip Underhand Chins
6xbw 5x+25 4x+35 8xbw

Nice back strength SF, keep up the hard work man. When is the next time youre testing your maxes? I am assuming that Westside is working well for you?

Saturday Fever
09-22-2002, 10:51 AM
I think it's working well. My assistance work appears pretty weak, and some of it is, but it is serving it's purpose greatly. My hips, hams, and glutes felt great through deadlifts a couple days ago, and I beat a personal best by 30 pounds. I've had much more success with chins since dropping the weight and going for high reps on the curls. I think, with the learning about the routine I'm doing, and half dedicating myself to a steady diet, that I'll live with Westside for a while.

MonStar
09-22-2002, 12:22 PM
Originally posted by Saturday Fever
I think it's working well. My assistance work appears pretty weak, and some of it is, but it is serving it's purpose greatly. My hips, hams, and glutes felt great through deadlifts a couple days ago, and I beat a personal best by 30 pounds. I've had much more success with chins since dropping the weight and going for high reps on the curls. I think, with the learning about the routine I'm doing, and half dedicating myself to a steady diet, that I'll live with Westside for a while.

Okay man keep it up. This extremely low-volume routine that I am doing, with only a few sets to failure each workout, is working GREAT so far. I have never really worked out with such low-volume ever before and it really forces me to go balls to the wall on the few sets that I do for each musclegroup. Lovin' it man.

Good luck with Westside by the way. Your gains seem to be consistent.

Saturday Fever
09-23-2002, 10:33 PM
Speed Squat Day

Bar speed was excellent today. I used a slightly taller box, and more weight. This tells me I need to drop my weight on the lower box to increase my bar speed when I'm deep in the hole.

Speed Squats
8x2x155

Reverse Crunches
10x80 10x80 10x80

Abs
20 20 20

Short day as usual on speed squats. Very happy though, I found a potential spot to increase my squats again.

Saturday Fever
09-24-2002, 10:41 PM
Speed Bench Day

I'm trying not to be boastful, but by my standards I fucked **** up today. My diet was 110% solid all day (I've been averaging 80% solid on the SF solidarity meter) and it was obvious from the outset. I bought a dip belt on my way to the gym (as opposed to pinching a dumbbell between my ankles) and it was awesome. I've decided on my speed day to do a few extra triceps sets and nail them extra hard.

Speed Bench
8x3x115
(speed was insane, I've got every set timed at no more than 2.1 seconds, caught via digicam)

Dips
8x+25 8x+35 4x+60 2x+70 1x+75 1x+80

Skullcrushers
10x75 10x75

Side Lateral Raises
8x15 8x15 8x15

Parallel-grip Chins
8xbw 4x+35 1x+50

Standing Cambered-bar Curls
20x55 8x55
(died a bit)

Here's to eating 5 meals of 1000 calories or more BEFORE working out. Dinner was only about 600 or so but fuckit, I'm thrilled with today.

Saturday Fever
09-25-2002, 10:23 AM
Taking out my new dragging sled today to give a more verbatim shot at Westside's version of GPP. I'm really happy still with yesterday, so I wish there was something to do at the gym.

Saturday Fever
09-25-2002, 09:30 PM
Dragging sleds own the world, just thought I'd make that known.

MonStar
09-26-2002, 05:01 PM
I bought a dip belt on my way to the gym (as opposed to pinching a dumbbell between my ankles) and it was awesome. I've decided on my speed day to do a few extra triceps sets and nail them extra hard.

Dips
8x+25 8x+35 4x+60 2x+70 1x+75 1x+80

Great investment SF. I have leather dip / chin belt too its great isnt it? You can practically put any amount of weight around your waist now. I get up to +150 lbs. in dips and Ill tell you thats a TON of pressure on your waist / hips.

Saturday Fever
09-26-2002, 05:05 PM
I love mine. My goal for year's end was +110 on dips, and I'm pretty sure I can nail it now. I need to get a longer chain, as the one I have gets me into some "close calls" with getting my nuts slammed by some plates, but otherwise I'm in love with it.

MonStar
09-26-2002, 05:09 PM
Originally posted by Saturday Fever
I love mine. My goal for year's end was +110 on dips, and I'm pretty sure I can nail it now. I need to get a longer chain, as the one I have gets me into some "close calls" with getting my nuts slammed by some plates, but otherwise I'm in love with it.

Haha isnt that the truth! There are some close calls. Anyway man yeah good luck with the +110 for 2003. I am shooting for +160 for a double be 2003 but I think Ill get that by Thanksgiving. Or maybe even Haloween if I am lucky, hehe. I doubt Ill get 315 x 2 anytime in the near future though.

Saturday Fever
09-27-2002, 10:17 AM
ME Squat Day

Good day. My diet has been solid and my workouts have done well. This was actually yesterday, but I was out too late and wasn't able to post yesterday.

Squats
8x135 6x185 3x205 3x225 2x245 1x250 1x255 1x265

Hyperextensions
8x+35 8x+35 8x+35

Abs
14 8 10

Wide-grip Underhand Chins
8x+25 5x+35 1x+60

So the +60 on chins was a PR. That was pretty neat. Technically the 265 on squats was a PR, but I want to blow past that. I am not going to be doing squats anymore until the end of the 9 weeks. I want to surprise myself with whatever I do.

MonStar
09-27-2002, 09:46 PM
Wide-grip Underhand Chins
8x+25 5x+35 1x+60

Nice strength here on chins SF! +60 lbs. Nice back strength man keep up the hard work. These are great arent they? I prefer them FAR over wide-grip overhand chins.

Saturday Fever
09-27-2002, 10:17 PM
I like them quite a bit. The idea with Westside is to use a variety towards the same end, so I vary in underhand, overhand and parallel-grips. I have decided that genetically I don't have wide lats, but they do seem to be thickening up very well. With luck and lots of hard work, I should have my goals met.

Saturday Fever
09-27-2002, 10:21 PM
ME Bench Day

Decided to semi-test my max today to see how I'm progressing. I am happy to say I reached a new PR. I made an attempt at my goal for the year, but as I lowered the bar I slowed down, and that spelled doom. Oh well, good day.

Bench
6x135 3x185 1x225 0x245

Dips
9x+35 8x+35 4x+35
(wow, can we say, triceps still smashed from speed day overload?)

Front Raise
8x30 8x30 8x30
(I'd love to move up but I want to be able to complete 3 sets still)

Seated V-grip Row
10x140 10x140 10x140

Alternate DB Curls
20x25 10x25

I'm going to go ahead and drop my speed weight (geezus it's already a measly 115) and go for more explosion. I need to be able to blast the bar off my chest, and that just didn't happen when I tried 245. Oh well, live and learn. And there are still about 4 weeks to go before the official "9-week max test."

MonStar
09-28-2002, 05:22 AM
With luck and lots of hard work, I should have my goals met.

Good luck achieving your goals SF. Maybe well both achieve our goals together by Jan. 1, 2003.


Bench
6x135 3x185 1x225 0x245

Good luck on the 245 next time man. Youll get it, dont worry about it. I hate missing lifts dont you? :mad::mad:

Adam
09-28-2002, 07:30 PM
Drop your bar weight by as much as need ed to get speed. Right now i use 135jsut bar weight or 95 and minis doubled and i can 1rm ~300
Looks like your progressing nicely too

Saturday Fever
09-29-2002, 02:22 PM
Thanks for the suggestion. I'm using 115 right now, I think the only problem I'm facing is that I'm in such a rush to push the bar up that I'm not letting it drop as far down as it needs to go. The 245 attempt stuck to my chest, that's why I've made the assumptions I have.

Saturday Fever
09-30-2002, 03:10 PM
Slight change in ideas today. My idea a few days back was to do a thorough slamming of my triceps on my Speed Bench day. Unfortunately, by the time ME day came back around, my triceps were not in their best shape. My new idea is going to be increasing volume and load on my ME days, and lower volume on my speed days. So on my ME Bench Day I'll do 6-8 sets of triceps-direct work and on speed day I'll keep it close to 3-4.

Saturday Fever
09-30-2002, 09:49 PM
Speed Squat Day

Wow. After maxing on squats last time, my hips were still SHOT. It hurt quite bad to do just about everything today, so I didn't do anything. Hell of a day. Oh well, I have plenty of time to rest.

MonStar
09-30-2002, 10:33 PM
Extra rest is always a good thing.. :):)

Saturday Fever
09-30-2002, 10:48 PM
Yeah man. I spent my weekend drinking so I didn't exactly "rest" at all. However, starting tomorrow I will be a new man, ready to take on the world.

Saturday Fever
10-01-2002, 09:59 PM
Speed Bench Day

Welp, good day I guess. I'm certainly going to drop my bar weight for speed work. I find myself plowing through the first few sets and staggering through the final few. So I'll drop it to keep bar speed throughout.

Speed Bench
8x3x115

Skullcrushers
6x85 6x85 8x70

Side Lateral Raises
8x15 8x15 8x15
(debating moving up and/or overloading for a couple weeks)

Seated Wide-parallel-grip Rows
10x120 8x120 8x120
(the bar used was shitty)

So there we have it. Tomorrow is off, followed by ME Squats. I'm going to toy with Good Mornings, but may end up going with SLDL instead, since it's been awhile. We shall see.

MonStar
10-01-2002, 10:11 PM
Nice speed bench day SF. I think that it was a good idea to lower the weights and to focus more on bar speed, etc. Westside seems to be working great for you man - keep it up. You dont miss split routines at all?

Saturday Fever
10-01-2002, 10:18 PM
I don't miss split routines at all. I always overthought things when I did split routines and it drove me nuts. I'd make little tweaks and changes all the time and eventually I got burned out. With Westside I've been able to discipline easier.

It's odd getting used to the ideas of powerlifting (working to increase 1RM on 3 lifts) but as long as I continue to see gains I can get used to it.

MonStar
10-03-2002, 10:24 AM
Originally posted by Saturday Fever
I don't miss split routines at all. I always overthought things when I did split routines and it drove me nuts. I'd make little tweaks and changes all the time and eventually I got burned out. With Westside I've been able to discipline easier.

It's odd getting used to the ideas of powerlifting (working to increase 1RM on 3 lifts) but as long as I continue to see gains I can get used to it.

Hehe that sounds like me SF. I always am looking to tweak or change something about my program. I dont know why either its really stupid when it comes right down to it. Doesnt make much sense why the hell I try to change my program so often. Lately I am concerning myself with Keys To Progress, GREAT book.

Yeah powerlifting is a whole different ball game than bodybuilding. Both seem like fun, but I prefer bodybuilding by a long shot. Strength training / bodybuilding I should say. ;);)

Saturday Fever
10-03-2002, 03:34 PM
ME Squat Day

Went with deadlifts today. Hips were still a bit sore, but nothing to stop me from reaching a new PR and getting within 20lb of my year-end goal. Everything else went well.

Deadlifts
1x135 1x185 1x225 1x245 1x275 1x295 1x315 1x325

Hyperextensions
8x+25 8x+25 8x+25
(went lighter because my back was fried)

Abs
8 14 10
(reps each set, exercise varies each set)

Parallel-grip Chins
8xbw 8xbw 8xbw
(went light because I'm going to crank up in 2 days for ME Bench)

Great day. Progress has been consistent across the board for everything, and I'm in a great mood in everything else because of this.

MonStar
10-03-2002, 09:22 PM
Deadlifts
1x135 1x185 1x225 1x245 1x275 1x295 1x315 1x325

Awesome SF!! :thumbup::thumbup:

Good job man. Youre only 20 lbs. away from your goal in deads, thats a great feeling isnt it? Coming closer and closer to your goal, and eventually even reaching your goal. Thats gotta be one of the greatest feelings ever.

I have decided to incorporate some higher rep work into my routine SF, I wanted an opinion on it from you. I am going to be doing a max effort set, in the 2-4 rep range. Followed by a dynamic set, in the 12-20 rep range. I am thinking that Ill get some good strength and size gains training like this. Please post what you think in my journal, again good job. :):)

Saturday Fever
10-07-2002, 12:14 AM
Stopped by the gym on my way to bowling tonight and took some time to do Good AMs, as I've never done them before. Good lord. I chose a spot on the wall to focus on that was slightly below my back being parallel to the floor, loaded up 135 pounds, and gave them a whirl. I have no idea how heavy I'll be able to go, but man, they were pulling the hell out of my hams and glutes. I've got ME Bench tomorrow, so I'll do Good AMs in another 5-6 days for my ME lift.

MonStar
10-07-2002, 06:39 AM
Yeah SF Good AMs are great arent they? I love them. They really crush my lower back and my hamstrings completely. Great overall exercise I think.

Saturday Fever
10-07-2002, 11:21 PM
ME Bench Day

Good day today I guess. I used 2x4's instead of the garbage I'd used in the past for board pressing and it felt weird and was weird and I didn't lift how I should have, but it was mostly mental.

2 Board Press
3x135 3x155 3x185 1x205

3 Board Press
1x215 0x225
(for some reason I slowed my eccentric down before the board and it killed me)

5 Board Press
3x185 8x155 8x155
(tricep frying is a go)

Dips
8x+35 3x+45 3x+60 1x+70
(decided to quit)

Incline Skullcrushers
8x85 8x85 6x85
(tricep frying done)

Front Raise
10x30 10x30 8x30

Seated V-Bar Row
10x140 10x150 8x150

Alternating DB Curls
20x25 16x20

Lots of volume today.

MonStar
10-08-2002, 05:11 AM
2 Board Press
3x135 3x155 3x185 1x205

3 Board Press
1x215 0x225
(for some reason I slowed my eccentric down before the board and it killed me)

5 Board Press
3x185 8x155 8x155
(tricep frying is a go)

Good job on the board presses man, I can tell that these would be awkward. Its probably going to take a while getting used to them.


Dips
8x+35 3x+45 3x+60 1x+70

Nice dipping strength SF. Keep up the hard work man. I think youll get +110---probably within the next few months I think. Maybe by December 1st. ;);)

Saturday Fever
10-08-2002, 10:39 AM
I think I woulda had +85-90 yesterday if I was working to a 1RM. My assistance work is starting to progress a little more regularly lately, I feel like my major lifts are on the verge of a boom.

Saturday Fever
10-08-2002, 06:15 PM
Speed Squat Day

My hips are still not happy after squats from a couple weeks ago, so I just did paused squats. I sat in the hole for a good 12 seconds each rep, and my hips are now really pissed off.

Paused Squats
4x3x135

Hyperextensions
10x25

Good AMs
8x135 8x135 (just needed an excuse to do these)

Abs
10 8 10

What a dull day, I have decided that I hate this day in the routine.

MonStar
10-08-2002, 10:01 PM
Nice workout SF! :thumbup::thumbup:

I always really really liked paused squats. Today I added some HEAVY breathing to my squats and damn---that really makes you friggin' exausted as hell Ill tell ya.

Saturday Fever
10-09-2002, 01:13 AM
I only did them because I was feeling really lazy. I have no motivation at all to do this day in the routine. If I thought I could come up with a good way to eliminate it, I would. But I said I'd give the whole thing 9 weeks, and 9 weeks ends next Friday, so I'll see it through.

MonStar
10-09-2002, 05:47 AM
Originally posted by Saturday Fever
I only did them because I was feeling really lazy. I have no motivation at all to do this day in the routine. If I thought I could come up with a good way to eliminate it, I would. But I said I'd give the whole thing 9 weeks, and 9 weeks ends next Friday, so I'll see it through.

Okay so you have been on it 9 weeks and now what---are you dropping Westside or just dropping the speed squat day. Sorry SF I couldnt figure out what you meant. Anyways, I am sure youll put together a good routine if you drop Westside. ;);)

Saturday Fever
10-09-2002, 10:19 AM
I don't know what I'm ging to do. I love Westside, but I hate speed squats day.

MonStar
10-09-2002, 10:02 PM
Go with a bodybuilding split!! I think that would be a great idea SF. Start a new journal and do a bodybuilding split---and incorrporate some Westside things. Maybe like speed bench, and paused movements, etc.

Just my $.02, as you can see I favor regular splits. ;);)

Saturday Fever
10-10-2002, 06:08 PM
Speed Bench Day

Wow. Got some bands, implemented them today, and geezus what a world of weird. I could literally feel the resistance increase and decrease as the bands stretched. One of the large gymrats asked me why I was using them, so I explained and he kinda shrugged me off so I offered to let him jump in for a set. He boasted a 350 max, so I put 205 on the bar with the bands and spotted. I wish I had a camera to show you all his face when he started his first press from his chest. At any rate, he got the URL from me and will probly be the next guy in the gym with bands.

Speed Bench
8x3x95+doubled minis

4 Board Press
3x155+heavy band 8x135 7x135
(all done with heavy bands)

Side Lateral Raises
8x15 8x15 8x15
(i was out of gas)

Underhand Wide-grip Chins
8xbw 8xbw 8xbw

Standing EXBar Curls
12x55 8x55

Overall a good day. Did something new and have oodles of ideas on how to continue using the bands.

MonStar
10-10-2002, 06:14 PM
Originally posted by Saturday Fever
Speed Bench Day

Wow. Got some bands, implemented them today, and geezus what a world of weird. I could literally feel the resistance increase and decrease as the bands stretched. One of the large gymrats asked me why I was using them, so I explained and he kinda shrugged me off so I offered to let him jump in for a set. He boasted a 350 max, so I put 205 on the bar with the bands and spotted. I wish I had a camera to show you all his face when he started his first press from his chest. At any rate, he got the URL from me and will probly be the next guy in the gym with bands.

Hehe, thats always funny. Some guys in the gym are the biggest b*tches man, seriously. The majority of guys in my gym think theyre jacked and theyre completely skinny as sh*t. They wear their tanktops with their skinny arms hanging out. Gets kinda annoying.

Good job with the bands though SF. A few guys in my gym use the bands for powerlifting. Seems to work well I guess I dont know. Did you say that it made the exercise harder or easier?


Speed Bench
8x3x95+doubled minis

4 Board Press
3x155+heavy band 8x135 7x135
(all done with heavy bands)

Nice speed day man, strength looking good. I am looking forward to checking out your next bench press max.


Side Lateral Raises
8x15 8x15 8x15
(i was out of gas)

Underhand Wide-grip Chins
8xbw 8xbw 8xbw

Standing EXBar Curls
12x55 8x55

Overall a good day. Did something new and have oodles of ideas on how to continue using the bands.

Good strength on the chins. Keep it up man. What do you think of the underhand chins? I prefer them FAR over regular chins but thats just a personal preference I think.

Are you sticking with Westside or doing a bodybuilding split or what man?

Saturday Fever
10-10-2002, 10:37 PM
I like them about as much as any other chins. On ME days I try to rip through them and go real heavy. On speed days I try to focus on speed and not as much on the other stuff. That's all going to change soon. I've read and learned so much in the last 8 weeks on Westside, the what I use after next week should be pretty good stuff.

The bands made bench "different." Getting the bar off my chest, it felt like I was lifting 95lb, which is to say it felt like nothing. Within an inch I could feel the resistance adding up. It was amazing. By the time I got near lockout, it felt significantly greater than 95, which was neat. I did the board press for my triceps work today just to do something other than dips or skulls. The heavier bands were intense. Just unracking the weight was a task.

I'm looking forward to maxing everything. 9 weeks is up next Friday, so I'll probly do maxes early the week after that. I think I've got deadlifts nailed as far as my year end goal. Squats I'm expecting 275ish, but I'd like to reach 290. My bench is entirely up to me. If I remember all the little things, I should be able to squeeze out 245.

MonStar
10-11-2002, 05:20 AM
Originally posted by Saturday Fever
I'm looking forward to maxing everything. 9 weeks is up next Friday, so I'll probly do maxes early the week after that. I think I've got deadlifts nailed as far as my year end goal. Squats I'm expecting 275ish, but I'd like to reach 290. My bench is entirely up to me. If I remember all the little things, I should be able to squeeze out 245.

Awesome good to hear you being completely positive SF. I am looking forward to seeing a 345 on deads, 300 on squats, and 245 on bench soon. Good luck with them. ;);) I agree that theyre very very mental. I think that all 3 lifts are very mental.

I have some guys that I am going to struggle a bit with for January 1, 2003---and I am thinking that if I just go all out from now until then Ill achieve them all, well see.

Saturday Fever
10-12-2002, 11:54 AM
ME Squat Day

This was yesterday, but I slacked on my updating. I set a new PR on SLDL and used bands rather painfully on hyperextensions. Otherwise it was a normal day.

SLDL
2x135 1x185 1x205 1x225 1x245 1x275 0x295 1x285
(unracked 295 and it sank to the floor)

Hyperextensions
10x2mini 10x2mini 8x2mini
(i doubled the minis around the base and held them in my hands near my head.)

Abs
10 8 10

Parallel-grip Chins
8xbw 8xbw

And that was it. Quick day with legs as usual. I was going to do Good AMs but my lower back complained, and for some reason SLDLs didn't aggravate it as much. Oh well.

Saturday Fever
10-14-2002, 06:28 PM
ME Bench Day

Being new to bands, I don't know whether to be happy or mad about today's workout.

3 Board Press w doubled minis
6x135 3x155 2x185 1x195

Dips
6x+35 4x+60 3x+60

Seated Skullcrushers
10x55 8x75 7x75

Front Raise
8x40
(these are dull, I quit)

Seated V-Bar Row
10x130 8x140 8x140

Incline Alternate DB Curls
18x20 10x20

And that's it. Max testing begins at the end of this week, and then a new journal and routine start.

MonStar
10-14-2002, 06:45 PM
3 Board Press w doubled minis
6x135 3x155 2x185 1x195

Dips
6x+35 4x+60 3x+60

Nice strength here SF. :thumbup::thumbup:

Board press strength is looking good and so are the dips. When are you planning on testing your maxes next?

Saturday Fever
10-14-2002, 06:51 PM
Going to max out starting at the end of this week. My lower back needs rest desperately as I've been hammering it lately. Then I'll take another 3-4 days off and start the new routine and whatnot. I'm hoping my speed is good on my bench, cause if I slip up just a bit, 245 won't move. So I'm going to rest up and eat like a horse.

MonStar
10-14-2002, 06:55 PM
Originally posted by Saturday Fever
Going to max out starting at the end of this week. My lower back needs rest desperately as I've been hammering it lately. Then I'll take another 3-4 days off and start the new routine and whatnot. I'm hoping my speed is good on my bench, cause if I slip up just a bit, 245 won't move. So I'm going to rest up and eat like a horse.

Alright SF---good luck with the maxes. Yeah good luck on the bench presses man. I am telling you that exercise is a b*tch. You get all kinds of sticking points in bench. I mean for almost every other exercise you either get it or you wont. I dont know it just seems that with bench presses you hit sticking points that you can sometimes bust through etc. Squats it seems all mental to me. The same goes for deadlifts. With bench presses the strength is either in you or not. Squats and deadlifts you can sometimes exceed your ability by pushing extra hard mentally.

Saturday Fever
10-14-2002, 06:57 PM
Yeah, bench for me always reflects everything out of the gym. Specifically, if I slack on eating, it never affects deadlifts the way it affects my bench. That's why my goal for the next few days is to take in 5000 calories at a minimum. Hopefully by Thursday or Friday that will translate into success. I already know I'm going to match my deadlift goal.

MonStar
10-14-2002, 07:15 PM
_______________________________________
Thursday, 12-19-2002
_______________________________________


GENERAL COMMENTS

PAIN/SORENESS

DIET/SUPPLEMENTS
Preworkout: orange juice, multi-vitamin/mineral, 1g ester-C, 400 IU vitamin E, 5cc Liquid Clenbutrx
During Workout: 20 oz. Gatorade + 5g creatine + 5g glutamine + 1/2 tsp. salt
Postworkout: 1 serving whey protein, 1/2 serving Cell-Tech, 500 mg. ALA
Meal 4:

TRAINING---ME SQUAT/DEADLIFT
Rack Deadlifts:
135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1, 495x1, 635xmiss
Alright SF---good luck with the maxes. Yeah good luck on the bench presses man. I am telling you that exercise is a b*tch. You get all kinds of sticking points in bench. I mean for almost every other exercise you either get it or you wont. I dont know it just seems that with bench presses you hit sticking points that you can sometimes bust through etc. Squats it seems all mental to me. The same goes for deadlifts. With bench presses the strength is either in you or not. Squats and deadlifts you can sometimes exceed your ability by pushing extra hard mentally.

TRAINING LENGTH

SLEEP

WEIGHT

MISCELLANEOUS

Saturday Fever
10-17-2002, 10:41 AM
OK so my calorie intake has failed completely. I went to a pal's house for a BBQ and ended up getting insanely drunk and spent all day yesterday hungover as hell. Add on to that the nasty cold I have now, and I don't know how soon I'll get back into the gym. Hopefully the cold clears up and I can get in this weekend.