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Paul Stagg
09-20-2002, 11:28 AM
September 19, 2002

Squat

Since i've not trained for a couple of weeks, I just wanted to get in a session, and start the program in a week or two.

Session started at 7:20. I squatted until 7:45. Didn't track it. Form was a little iffy, so I just practiced squatting.

From 7:45 to 8:00, I did SLDL, Leg curls, and leg ext. 2 sets of each, light weight, 12-15 reps, not to failure.

Felt a little woozy when I was done.

I'll pull on Sunday. Dunno if I'll deadlift or not.

Trying to eat less and drink less. I've stopped all alcohol intake for the next 12 weeks or so. Naturally, my wife wants to go to happy hour tonight.

Bodyfat tested via calipers on Sunday the 15th was 16.7%. Simply confirmed what I suspected... I'm too chubby.

Waiting to hear about a meet in Dec.

Tryska
09-20-2002, 11:29 AM
looks like it's amstel light for you big guy!

Paul Stagg
09-20-2002, 12:03 PM
Nope. No beer at all.

Water, black coffee, or diet coke.

Tryska
09-20-2002, 12:04 PM
:thumbup:

(i was kidding anyways)

galileo
09-20-2002, 12:30 PM
Good luck on the cut. I'm at the same point, gotta cut.

I wish I could squat without compressing my lower spine though. It's funny how jealous I get seeing other people talk about squatting when it hurts me.

Paul Stagg
09-24-2002, 09:10 AM
Measured/weighed on Sunday, the 22nd.

216 pounds. BF held steady at 16.5% - So I'm up (?) a half a pound and bf is constant. The main change last week was no drinking... I did have some slips with the diet due to circumstances. This week should be better.

9/23 - Deadlift (back/bis)

Chose not to deadlift this week... just want to get back into this, as I haven't trained this way for a while.

Bent rows
45x12
135x12
185x10, 10, 10.

Hammer Pulldowns
180x10, 10

Wide grip pullups
4, 3, 3 (dayum - that sucked)

shrug
45x10
135x10
225x10

Barbell curl
45x12
65x10, 10

I realised I haven't done a barbell curl for about a year.

Cardio - Treadmill, 22 minutes, 3mph. Machine said I burned 130 calories.

Bench Wednesday.

The_Chicken_Daddy
09-25-2002, 11:04 AM
Originally posted by Paul Stagg
Waiting to hear about a meet in Dec.


What happend to the one in November?


I realised I haven't done a barbell curl for about a year.

You're not missing out on much.

Luap, have you no desire at all to focus more on BBing and improving your torso asthetics?


btw, way to go telling us you started a new journal in your old one, no brain. I just noticed this bad boy when i was doing a quick scan of the journals. :)

Paul Stagg
09-25-2002, 12:10 PM
November? There was one a couple of weeks ago, but I wasn't able to go.

I still want to look good naked, but being pretty isn't everything. I'm going to try to get quite a bit leaner for health reasons. I seriously doubt I'll ever really worry about my inner bicep or upper pec, though.

Silverback
09-25-2002, 12:50 PM
lol, how did u manage to go nealry a year without a bb curl? id be getting withdrawl syptoms after a few weeks!

good look cutting paul.

Paul Stagg
09-26-2002, 08:16 AM
9/25 Bench

Bench press
45x15
95x10
135x10
185x10, 8, 6

Incline DB press
45x10
135x6, 6

Crossovers
40x12
50x10

Seated military press
45x10
95x5, 6, 4

Lateral raise
20x10, 10

Lying DB ext
20'sx12, 12

Cardio - 22 minutes on the treadmill @3.1mph. incline varied to keep heart rate around 125. Machine said I burned 135 cals. Yippee.

The real deal starts tonight - squats, 3x10 @ 70% (285)

Paul Stagg
09-30-2002, 07:40 AM
Ahhh.. the excitement of weighing and measuring.

Down to 213 (down 3 pounds from last week). According to calipers, BF is about the same, 16.5% - although I'm sure there is measurement error (I don't have the most accurate set of calipers, and 1mm makes a pretty big difference). Waist is .25 inches smaller.

Trained on Friday - 9/27. Squat.

Squat
45x10
135x8
185x5
225x3
285x10, 10, 10

Ace.

Leg press
360x10, 360x10

Leg ext
110x12, 9

SLDL
135x10
225x10
225x8

Leg curl
110x10
110x9

Calf raise
200x20
260x12

Pull down abs
150x15, 15

That's it. Deadlifts tonight.

ericg
09-30-2002, 08:26 AM
Nice squatin pauly

Paul Stagg
10-01-2002, 08:23 AM
9/30

Deadlift day

Deadlift
135x8
185x8
225x5
275x3
315x3 Belt
315x3 No belt, straps
315x0 Sumo, raw.

I haven't pulled for a while, so just wanted to pull a little and work on form. Couldn't budge the sumo pulls. I'm more comfortable pulling without my belt on.

Bent row
135x12
205x10, 8

Hammer pulldown
200x10, 9

Pullup (wide grip)
4, 4, 3

Boy that sucks. I'm tired by the time I get to this, and I'm not used to using a wide grip, but still...

Shrug
135x10
245x9, 7

BB curls
45x10
75x9,5

Cardio: 20 mins on the elliptical thingie, machine said I burned 265 cals.

Today - Rest. Stayed up too late watching the Ravens trounce the Broncos.

Paul Stagg
10-08-2002, 08:01 AM
Squat 10/7

Using an 8 week routine to get ready for a Dec 7 meet.

Squat
45x8
135x8
185x6
225x2

Worksets:
245x12
245x12

Pretty easy... got me huffing and puffing, but strength felt good.

Front Squat
135x3
135x3

I hate them. Was going to leg press, but both were taken.

SLDL
135x8
245x5

Stopped here. Wasn't feeling well. I didn't sleep all that well Sunday night, and have some things on my mind.

Got the squats, tho - that's the important part.

Bench Weds.

The_Chicken_Daddy
10-08-2002, 10:01 AM
Hope things are all good, Mr StaggyWaggy.

Anyhoo, are you still dieting, yay or nay?

How come you don't like a good set of stiffys?

And where is the meet?

Paul Stagg
10-08-2002, 10:46 AM
Yes, still dieting (sort of). With the meet date set, I don't want to sacrifice strength, but I think I can still get a bit leaner.

Down to 211.5 on Sunday, and BF is below 16 now, and lost another 1/4 inch off the waist.

Then I went and had some beers at a neighborhood festival. And some funnel cake. And a corn dog. And steamed shrimp. And fries.

Anyway...

I do like SLDL. I hate front squats. I cut the workout short 'cause I felt like sh*t, and had some stuff on my mind that wasn't helping me focus on training.

Meet is in Laurel, MD. About an hour from my house.

Chris Rodgers
10-08-2002, 03:13 PM
I just noticed that last deadlift session. Not sure how you warmed up, but I would not go directly to a somewhat heavy sumo after warming up conventional. I can do it the other way with sumo first, but not vice versa. I would be way more likely to pull something in my groin or miss the lift if I didn't warm up sumo. My hips need to get warmed up. Just a thought. Sometimes if I'm not sure how I am gong to pull I warmup with both styles.

Paul Stagg
10-10-2002, 08:00 AM
Sounds reasonable. I do need to figure out which I prefer.

Week 1, Day 2

Bench
45x12
95x12
135x5
175x12
175x12

Second set was a little tough. I don't like high reps.

Incline DB press
80x5
80x4

Flye
40x8

Hammer BNP
90x10
90x10

Lateral raise
25x10, 10

CGBP
45x10
135x10, 7, 5

1 arm pressdowns
50x12, 12

All assistance stuff was NOT taken to failure. Very short rests, was done in about 45 minutes.

No cardio, as the elliptical thingy and my fave treadmill were both being used. I'll get over it.

Pullin' Friday

Paul Stagg
10-14-2002, 07:48 AM
10/11/02

Deadlift
135x8
185x5
225x3
275x10

I was going to do 245x12, but was feeling frisky, so decided we'd go with 275. I'm right pleased with the pulling. Set ended as my grip gave out... I might have had another rep or two in me. No belt, no straps. I hate high reps, but I did like that I could work on form... which is getting better, I think.

Bent row
135x12
225x8, 5

Hammer pulldown
230x7, 4

Pullup
5, 5, 4

Shrug
135x12
275x6, 6

BB curl
45x10
75x10, 5

I've been training pretty fast - I was done in under an hour, which is why I think the reps fall off on the second sets.. I'm not resting for long.

Cardio - Intervals on the elliptical thingie. 18 mins, 6 intervals of 1 minute, 4 minute warm up, 2 minute cool down. Machine said I burned 270 cals.

Sunday morning, measured fatness.

213.5 pounds, up 2. Hmph. According to caliper measurements, I'm down to about 15.5%... but I think there is some measurement error. I was probably retaining an assload of water, as Saturday I ate salt and lasagna. No matter, really, as I don't want to sacrifice any strength gains for fat loss, and don't need to make weight. I'll still try to stick to eating less for the next 3-6 weeks.

Squatting tonight. 2x10 @ 265. I might bump this up, too, depending on how I feel.

Paul Stagg
10-15-2002, 08:00 AM
10/14/02

Squat
45x8
135x8
185x5
225x2

275x10
275x10

I've bumped up the target weight by 10 pounds. Did these with wraps, my knees are a little iffy... I use my old, loos wraps, so I think it is mostly psycological.

Leg press
450x10, 6

SLDL
135x8
275x5, 2

Hypers
bwx12,12

Pull down abs
150x12, 12

Leg curl
120x8, 5

Calf raise
200x20
280x12

ericg
10-15-2002, 10:18 AM
Nice squat and SLDL Paul. Nice work.

Paul Stagg
10-17-2002, 08:37 AM
10/16 Bench Week 2, Day 2

Forgot to bring my log with me to work, so I'll wing it.

Bench
45x8
95x8
135x5
185x1
195x10, 10

Ace. Up 5 pounds from the target weight this week. Felt easy.

Incline dumbells
80 x 5, 4

Flye
45x7

Hammer BNP
100x 9, 9

Lateral raise
25x12,12

close grip bench
135x12
145x7,6,4

1 arm pressdown
60x10,9

Done in about 45 minutes.

Cardio - 20 mins on the elliptical thingie. 2 minute warm up, 7 intervals, 4 minute cool down. Level 5. Intervals consist of one minute going as fast as i can (about 80RPM), and one minute trying not to die (about 45 RMP). Machine said I burned 270 calories.

Paul Stagg
10-20-2002, 05:22 PM
Oct 19

Deadlift

135x8
185x8
225x3
275x1
295x8

Almost got 9.

Bent row
135x12
235x8,6

Hammer pulldown
250x7,6

Pullup
7,5,3

this was nice

Shrug
135x12
295x8,5

BB curl
45x12
80x10,5

Cardio
20 mins, 8 one minute intervals, 3 min warmup, 2 min cool down
282 cals

Weight on Sunday - 214. Didn't do BF measurements.

Squatting tuesday

The_Chicken_Daddy
10-20-2002, 06:26 PM
Originally posted by Paul Stagg
295x8

Almost got 9.


Wow.

This pitts you at quite a badass little 1RM. Nice work, Batman.

By 'almost 9' i take it you failed, yeah?

I thought your training was oriented more towards not to failure?

Paul Stagg
10-20-2002, 06:43 PM
Badass 1RM? Dunno what that works out to be. I'm pretty pleased, regardless.

I don't typically train to failure, but i'm working with my deadlifts to see where I really stand.

Part of the improvement is form.

315 is next week, and as I recall, my pr at 315 is 5 or 6.

The_Chicken_Daddy
10-21-2002, 07:05 AM
Maki had a chart to work out (theoretical) maxes for different rep ranges in a training tip from last year on the main site. Can't find it now though.

Paul Stagg
10-24-2002, 08:12 AM
Moved back a couple of days, as my wife explained to me that I did not like the color of my living room and dining room and that I wanted to paint it.

10/23
Squat
45x8
135x8
185x5
225x3
285x8, 8

Backed off getting aggressive with the poundage, went back to what is in the plan. Last couple of the last set were a little iffy... but I get better as reps decrease.

Didn't really feel up to finishing the workout. Low back is bothering me a bit.

Leg press (Icarian)
360x10
540x8,7

Leg ext
120x12,12,12

Leg curl
100x12
130x5,4

Calf raise
200x20
300x9

Crunch
20, 20

Skipped SLDL due to tweaked low back. Feels a little better today.

Bench/cardio tonight.

The_Chicken_Daddy
10-24-2002, 12:12 PM
Originally posted by Paul Stagg
Moved back a couple of days, as my wife explained to me that I did not like the color of my living room and dining room and that I wanted to paint it.




Lmao.

As is my dad, who i just showed.

And that is an extremely impressive leg press, considering the sets performed prior to it.

Paul Stagg
10-24-2002, 12:23 PM
:)

She's a sweetie.

(My wife, not the leg press)

It does look much better. The entire story is great, though.

A client of hers offered to give her a dining room table - we have a narrow dining room, and were havin gtrouble finding a narrow table that could seat 8 people.

So, we get the table.

She then goes out and spends $2000 on 2 new chairs for the table (we had 6), and a new chair (matching) for the living room, and a rug.

We then have to replace the carpet in our living room to match the chairs.

I then have to paint the living/dining room, and kitchen (I haven't done that yet)

Free table my ass.

That free table cost us $3000 and 3 days of painting.

I liked the old table just fine.

Paul Stagg
10-25-2002, 09:20 AM
Another sub par workout. I miss Westside.

Bench
45x8
95x8
135x8
185x5
205x8,8

Hammer Incline
90x12
180x11,5

Crossover
60x10

Hammer BNP
110x5,4

Close grip bench
135x8
155x8,5

1 arm pressdown
65x12,10

No cardio.

Done in 40 minutes.

Blood&Iron
10-25-2002, 02:32 PM
Originally posted by Paul Stagg
Another sub par workout. I miss Westside.

I don't recall you saying why you dropped it in the first place...(maybe I just missed it)

Paul Stagg
10-25-2002, 08:41 PM
Yep - this ain't westside.

I dropped it (probably mistakenly) in order to ensure I wasn't ending up with muscle imbalance, and wanted to drop a day of training from each week. When the meet came up I asked a trusted bud (an NGA pro and nationally ranked strongman competitor) what his suggestion would be for training, he suggested an 8 week peaking program.

I'm swcond guessing... partially because I have never really seen a peaking program thru, and never been able to stick to the planned weights (mostly because I overestimate my 1RM). this time, I'm hitting the planned lifts, I just don't like the routine.

After Saturday, 5 more weeks of training, and the reps are dropping, so I'll probably be OK.

Saturday Fever
10-25-2002, 11:36 PM
I liked the old table just fine.

I understand man, but she's the boss. We all try to fight that fact, but we all learn. :)

Paul Stagg
10-26-2002, 07:06 PM
Deadlift
135x8
185x8
225x5
275x1
315x7 PR

Ace. Thats a 2 rep PR, and I left a rep in the tank. Earned a Turbodog, which I'm enjoying now.

Bent Row
135x8
255x7, 6

Hammer Pulldown
270x 5,5

Pullups
8, 5

Shrug
135x12
315x4,3

BB curl
45x10
95x5,5

Hammer curl
50x5 drop to 25x5

Cardio - 5 two minute intervals, warm up, cool down. 270 cals

Paul Stagg
11-05-2002, 08:56 AM
Afer a week off and som consideration, I have returned to that which is good, the light that is ...

Westside.

Straight western periodization just ain't for me... I didn't like the routine I was using, and was DREADING going to the gym. This is supposed to be fun.

Westside is fun.

11/4/02 ME Squat/Deadlift

Good Morning Squats
45x8
85x8
135x5
185x3
225x1
245x1
265x1
285x1 PR

Close stance Rock bottom squats
3x5 @ 225

Dimel Deadlifts
3x12 2 225

Hypers
3x12

Straight leg raises.
3x12

Chris Rodgers
11-05-2002, 04:14 PM
ACE!!

Saturday Fever
11-05-2002, 04:31 PM
<-- throwing up my dubs

Budiak
11-06-2002, 03:34 AM
I liked the old table just fine.


Paul, this made me laugh so hard because it is the quintessential man attitude, I love it.

WIFE: Honey, My boss is giving us a new car!
MAN: I like my car.
WIFE: He wants to give us a Mercedes!
MAN: NAZI WHORE!


See? It is one and the same.



Oh and duder, I'm trying to figure out where I should put my military presses. I love doing them, but I dont know if I should do them with back or with chest. I know that the shoulders are worked with both back and chest (push and pull) movements, so I wasnt sure where they could go. The reason I wanted to put them with back is that since my anterior delts are hit so hard by chest work, I didnt want to fatigue them prior to my chest work and have my bench suffer, nor would I want to exhaust my anterior delts prior to militaries. Since I am at least under the impression that they mostly work anterior delts, I wanted to do them on back day so I could give them all the attention they deserve.

Am I an idiot or what, should I stick to making teh funny, and making myself more crazy or can I keep working out?

Paul Stagg
11-06-2002, 09:09 AM
IMO - I'd keep the military press on chest day to give all the pushing muscles a longer break.

If you don't think they need it, give it a shot on back day.

You can indeed keep working out. I think you are talented enough to continue making teh funny AND lifting... much like some people can acutally walk and chew gum at the same time.

Paul Stagg
11-07-2002, 08:10 AM
Close grip bench press
45x10
95x8
135x5
185x3
225x1
245x1
265x1
275xmiss

265 ties a PR. 275 went up about 2 inches, then stalled.

Flat DB bench
90's x 6, 5, 4

Lying DB ext
25's x 12, 10, 8

Chins
BWx 8, 5, 4, 3

Front raise SS with face pull (for fit Dina)
2 sets 25x15 and 100 x 15

GPP tonight.

Paul Stagg
11-11-2002, 09:12 AM
Box squat
135x3
185x2
225x5
8x245x2

Good speed. Working on sitting back on the box

Speed deads
135x1
225x1
5x275x1

Good morning
45x10
3x135x10

Pull thru
3x150x10

Pull down abs
3x150x15

Farmers Walk
100s

Paul Stagg
11-11-2002, 09:15 AM
Bench press
45x10
95x8
135x5
135x3
175x2 close
175x3 med
175x3 wide (index on rings)

Speed OK, not spectacular

Close grips
135x10
3x185x6

Pressdown (lat machine)
100x5, 3 (outside grip cambered bar)
70x 15, 15, 10 (inside grip)

Hammer Row
90x12
140x12
190x7, 7, 6

1 arm press
30x15
3x40x12

Hammer curl
35x10, 10

Weight monday morning: 216. Need to drop a couple of pounds.

Paul Stagg
11-12-2002, 08:34 AM
11/11 ME Squat/Dead.

Good morning (close stance, arch back)
45x8
135x5
185x3
225x3
245x1
265x1
285x1 PR!
295x miss - back was fried, barely started the rep and stood up and racked it. (previous best was 275)

300+ pound good morning is right around the corner!!

High bar ATF squat
225x5, 5, 5

Good reps, myuch better form thna last week... hams hit calves, stayed relatively upright. Tough after wiping out my hamstrings and low back.

Dimel Deads
135x12
235x 12, 12, 12

After these, tried a hang clean at 135.

(Note to self: Do not attempt hang cleans after ME good mornings and Dimel deads. You WILL embarass yourself)

Hypers
15, 12, 12.

Lowered the pads on these, so they are a little more like a GHR. Tough.

Straight leg raise
3x15

Some stretching and that was it.

Paul Stagg
11-14-2002, 09:21 AM
11/13 ME Bench

Close grip inclines
45x10
95x5
135x3
185x3
205x1 A little trouble locking it out
215x1 PR!!
225x miss

Got the 225 about halfway (need to keep working on triceps!), the 215 is a 10 pound PR. SHABLAM! ($1 to teh Budiak)

DB bench
50x15
95'sx6, 5, 3

Couldn't find one of the 90's. Worked out just fine.

Lying DB ext
25x15, 12, 8

Chin
8, 5, 4, 4

Front raise SS w/ face pull (for Dina)
35x12, 110x12
35x12, 110x12

Rope pressdown
50x 20, 20, 20

Home to eat. Might do some RC work this evening at home.

eclips1
11-14-2002, 09:43 AM
Just wondering what your weight/BF% is down to now?

Paul Stagg
11-14-2002, 09:51 AM
Weight: heavy
BF: fatass

My last weight (Sunday) was 216. I stopped bothering to measure BF (I don't want to focus on the number, and I will if I measure it), but based on what my last measurements were and how my pants fit, I'm up around 16.5% or so.

I am eating less - I want my bodyweight below 215 2 weeks prior to the meet so I don't have to worry about limiting food.

DK
11-14-2002, 12:38 PM
Hey Paul, what is this RC work you are talking about?

Paul Stagg
11-14-2002, 12:53 PM
Rotator Cuff.

ElPietro
11-14-2002, 01:41 PM
Just a quick question, and not trying to put anything in a negative light, but when you first tried westside out, I think I remember you being disappointed with the results after you tested your maxes. Am I mistaken? My memory may be failing me here so forgive me if that's the case.

Paul Stagg
11-14-2002, 02:34 PM
Yes, I was somewhat disapointed, but a couple of things came to light:

I needed to adjust the program to better fit my individual needs.

I needed to work harder and be more consistant.

My results weren't exactly shabby, and were better than I've achieved using other training methods.

I *really* dislike straight periodized routines, and *really* enjoy Westside.

I was using a more traditional approach to peak on Dec 7, and two weeks ago decided I simply hated training. I hate spending all day thinking about how much I have to squat for how many reps in order to stay on track, then going to the gym and not at all enjoying my lifting. I hated that if I have an off day, my entire cycle is screwed up (or at least I *think* it is).

The big thing is that I just flat out like training this way. It's a ****load of fun... and I had started to forget how much fun training can be.

Relentless
11-14-2002, 03:20 PM
Originally posted by Paul Stagg
The big thing is that I just flat out like training this way. It's a ****load of fun... and I had started to forget how much fun training can be.

I can't think of a better reason to train. Good on ya.

and 216 is not fatass weight. :D

Paul Stagg
11-16-2002, 06:40 PM
11/15 DE squat

Box squat
45x8, 135x5, 185x2, 225x2,
8X2 @ 255

Speed was a little off, and I was struggling with sitting back, but not terrible. Better than they used to be. On set # 6, 255 feels heavy.

Squat
365x1, 1

I was very tired when I did these. They were harder then I they should be - I may set my opener lower than this.

Good morning
45x10
155x10, 10, 8

Hang Cleans (FUN!!)
45x5
95x5
115x5
135x5, 5

Pull thru
150 x 15, 11, 11

Pull down abs
4x15 @ 150

that's it.

Adam
11-16-2002, 07:15 PM
How tall are you paul?and how high is your box? You must have strong hips to be using 255 on speed sets, i'd be luck to hit 255 for a triple on the box with no speed:)
P.S. Hangcleans are ace!

Paul Stagg
11-16-2002, 07:28 PM
5'11"

Box is about 13 inches (I need to build a 12 inch box)

I'm doing a 4 week wave, 255 is 63% of my 1RM. Next week is about 66%, then 70%.

I bumped it up from the recommended % as I don't use a suit. I might have overestimated.. a wave of 55% to 65% might have been more appropriate... but whatever.

I do struggle to get off the box in the later sets, but the rep gets faster as I go up.

Adam
11-16-2002, 08:46 PM
Im 5'7 and using a 11" box so its pretty much the same proportionatly(sp??) Thats still some crazy weight on the speed sets!

Budiak
11-17-2002, 06:17 AM
I think I'd try box squats, but a box would be a bit awkward to lug around to the gym. Hell, I dont think they'll even let you use chalk there. Well, when I work out at 3am and my eyes are wide open glaring, and my hair looks like I havent washed nor combed in six days, I doubt I'd get any questions about the chalk.

You work out at home, right Paulie? What do you estimate the total investment was? My dream is to have my gym in my garage, so I can wake up at a rediculous hour, open up the garage door and blast Foreiner and Quiet Riot while doing deadlifts, freezing ass cold, people giving me wierd looks as they drive to work. Chumps. Oh yeah, the other part of my dream is that I dont have to work. And all I eat is candy.

Paul Stagg
11-17-2002, 10:21 AM
No - I train in a commercial gym. I'm lucky, though - it is very PLer friendly. There are quite a few Plers training there, as well as a couple of strongman guys. No issues with chalk, and they have no trouble with folks bringing in their own training aids.

I use the risers for aerobics steps and a 45 pound plate for my box (although I'm sure I could build a box and just leave it at the gym)

I noticed there is even a dragging sled in a back room... I need to find out who it belongs to and if they would mind sharing.

All in all, it's a pretty awesome gym. Still have groups of nitwits... my favorites are still the Friday Night Bicep Pump Up Crew... who are facinated by my box squats... I arrive after they do, and leave before they leave, and ALL they train is biceps during that time... it's 6 or 7 guys, all looking hyuuge and ripped in their wifebeaters and sweatpants.

(I must admit, there are two guys in the FNBPUC who DO train other bodyparts.. these guys squat, and they squat hard, so I can't rag on them too much. Not suprisingly, they are the only ones with big arms, and the only ones who train in shorts.)

Paul Stagg
11-18-2002, 08:27 AM
11/17 DE Bench

Weight was 214 this morning. Ace.

Bench press
45x15
95x10
135x8, 5
then:
8sets of 3 @ 175. 3 grips.

Speed getting better. Each set was fast.

245x1
255x1

I think 255 is my opener. The 245 went up almost as fast as the 175. The 255 was a little slower, but still quite speedy.

Close grips
135x10
185x6, 6, 6, 5

Pressdowns (lat machine, cambered bar)
Outer grip
100x 5, 3
Inner grip
80x12, 12, 12

Chest supported row
45x15
90x12
115x8, 8, 8

1 arm press
30x15
45x12,12,8

Hammer curl
35x11, 11

Thought about doing some cardio. Does that count?

Franco
11-18-2002, 10:07 AM
In some infinite galaxy far, far away I'm sure it does:D

Budiak
11-19-2002, 03:45 AM
I am thinking of doing cardio every day, but I dont like to shower that often!

Paul Stagg
11-19-2002, 08:23 AM
11/18 ME Squat/Dead

Box Deadlifts (pull standing on a 2 inch box)
135x8
185x5
225x3
275x3
315x3
365x1 PR
385xmiss
385xmiss

The first miss, it didn't move. The second, I pulled it about an inch off the floor.

Spend some time talking to a guy in my gym who is also a 220. His goals for his next meet: 700-400-700. He was helping me wiht my deadlift form - I still have my hips come up too early on the heavy singles... he worked with me to have me keep my head up and hips down, and pull back, not up. Apparently he used to do the same thing. He suggested I try sumo, but he didn't like it, and doubted I would. He also asked when I'm going to do a meet - I told him Dec 7th.. he said he might come out to watch, and if I needed any help, he'd be glad to help out.

Squat - highbar, atf
135x5
225x5, 5

I was spent after the pulls.

dimel deads
135x12
245x12, 12, 12

Tough, tough, tough.

Hypers
15, 12, 12

Incline situp (vertical)
10, 8

Strained my left bicep tendon doing the situps of all things (holding a handle to get on the bench and lowering myself) Ice and Advil. Feels better today, but still tender.

Paul Stagg
11-20-2002, 11:45 AM
I had forgotten just how much I hate banannas.

Saturday Fever
11-20-2002, 12:12 PM
Do you ever do speed deads? Dave tate talks about doing 5-6 sets of singles with 50% to offer an alternative to speed squats. I was debating giving them a shot.

Paul Stagg
11-20-2002, 12:32 PM
Yup. I do them every other week after box squats. Not as an alternative, though.

I use closer to 65% (275).

Adam
11-20-2002, 05:21 PM
Definatly get the guy to help you out at the meet if he can, it takes alot of pressure off of your shoulders having a coach/handler there.

Paul Stagg
11-21-2002, 09:10 AM
11/20 ME Bench

Incline bench (pinky on rings)
45x15
95x10
135x5
185x3
205x1
225x1 PR
230xmiss

Hammer incline
90x15
4 sets of 8 @ 180

Lying DB ext
25'sx 15, 12, 12, 9

Chin
8, 6, 5, 4, 4

Face pull
110x 15, 15, 15

Rope pressdown
50x50

Off tonight.

DK
11-22-2002, 11:56 AM
Hey Paul, I've been trying something different for speed squat/dl day. To start I've been doing 5 sets freeweight hack squats and 3 sets deadlifts off a box. I'm doing this since I don't have a power rack to do squats off a box. Should I do hack squats off a box,like I'm doing deads, or do them off the ground?

Paul Stagg
11-23-2002, 09:31 PM
11/22 DE Squat

Box Squat
45x8
135x5
185x2
225x2
8x2 @ 265

I think this was too heavy - speed was really off, especially the last 2 or 3 sets. This wiped me out.

Speed deads
135x1
225x1
5x1 @ 275

these were also too slow. After the box squats being too heavy, these were as well.

Good mornings
135x10
155x10, 10, 10

Hang cleans
45x5
95x5
135x3, 3

Went backwards on these, but I was wiped out at this point... carried on, though..

Pull thrus
3x12 @ 150

Pull down abs
150 x 20, 15, 15

Side bends (cable)
50x 15, 15

I think I'll drop the DE day next week to 225.

Meet is 2 weeks from today.

Weight was 212.5 this morning, and 214 after eating. All set there.

Paul Stagg
11-23-2002, 09:33 PM
Originally posted by dkliewer
Hey Paul, I've been trying something different for speed squat/dl day. To start I've been doing 5 sets freeweight hack squats and 3 sets deadlifts off a box. I'm doing this since I don't have a power rack to do squats off a box. Should I do hack squats off a box,like I'm doing deads, or do them off the ground?

I have no idea. I woudl probably just do them off the ground.

Budiak
11-23-2002, 10:38 PM
Paul, what is a pull through?

And I notice we have some similar lifts, though I dont do speed work...



*stares at wall

Paul Stagg
11-24-2002, 09:51 AM
Pull thru:

Attach rope to low cable.

Stand facing away from cable, bend over and reach between legs and grab rope. pull thru to standing. Kinda like a cable SLDL.

DK
11-24-2002, 08:13 PM
How do you do normal hypers? I can't seem to find an explanation anywhere on the web. I know I can't do reverse hypers because I don't have the equipment.

magoo
11-25-2002, 02:57 AM
Hey Paul, I've finally decided to give Westside a try. A few questions if you don't mind. How wide is your grip on your training bench compared to your close grip bench? What would be the best substitute for GHR if your gym doesn't have that specialized bench. We have a hyper bench which I can do a reasonable reverse hyper on and hold a dumbell between my ankles, but that is more lower back and glutes than glutes and hams. (Sounds like a breakfast!) I'm going to be doing Westside on 3 days a week and just carry over the missing day (as per advice of Elite website). Also, any harm in doing the box squats on a bench if it's about the right height? Thanks for any advice you have.

Budiak
11-25-2002, 06:13 AM
It seems to me that a pull through wouldnt provide the ROM or the downward force needed to actually do an exercise like that. SLDL, the weight is constantly pushing down, ad you're pulling straight up. With what you described, sounds like the weight is pulling on a diagonal through your legs, but you're still lifting straight up?

And wouldnt that tug on your shorts and perhaps put you into a very funny(Sexeh!) position were it to snag, hhhhmmm?


Umm...I'm done, yeah.

Paul Stagg
11-25-2002, 08:19 AM
How do you do normal hypers?

http://www.exrx.net/WeightExercises/ErectorSpinae/BBBackExtension.html

How wide is your grip on your training bench compared to your close grip bench?

** My 'competition' bench grip is middle finger on rings. For speed work, my widest grip is index on rings. For ME work, the grip varies, but widest is again index on rings.

What would be the best substitute for GHR if your gym doesn't have that specialized bench.

** Pull thrus, SLDL, romainian deads, dimel deads, hypers.

We have a hyper bench which I can do a reasonable reverse hyper on and hold a dumbell between my ankles, but that is more lower back and glutes than glutes and hams. (Sounds like a breakfast!)

** That's fine.

I'm going to be doing Westside on 3 days a week and just carry over the missing day (as per advice of Elite website).

** That's fine, too.

Also, any harm in doing the box squats on a bench if it's about the right height?

** As long as it's the right height (and not too heavily padded). Most benches are way too high, though. I'm 5/11, and the benches in my gym are several inches too high for me.

Budiak - Try them. Make sure there is tension in the starting position. You aren't pulling vertically, you are pulling diagonally (or thru an arc)

Paul Stagg
11-25-2002, 08:22 AM
11/24 DE Bench

45x15, 15
95x8
135x5, 5

8x3 @ 175. 3 grips

Speed OK.

Glose grips (index on smooth)
135x12
195x6,6,6,4

Pressdowns
50x15
90x8,5,5,5,5,5,5

Cable Row
100x15
150x10,10,10,10

1 arm press
30x15
50x10,8

Hammer curl
3x15 @ 20

Biceps tendon @ elbow is killing me. Taking Advil.

ME Squat tonight.

Adam
11-25-2002, 06:20 PM
How wide are yhour hands out on the bar when your squating/good morninging?

Paul Stagg
11-26-2002, 08:03 AM
Index on rings, maybe a little wider.

11/25 ME Squat/Dead

Cambered bar squats
45x10
135x5
185x5
225x3
275x1
315x1
335x1 PR

Not too bad. I wanted to get up to my planned opener on these (365-385), but they wipe me out. I might have had another couple of pounds in me. It's an indicator that i need to improve my GPP, I'll make sure I work on that after the meet.

Zerchers (Bottom, from pins at knee level)
45x5
135x5,5

Just getting the feel for them.

dimel Deads
135x12
255x12,12,12

Hypers
3x15

Wide leg situps
12,10,8

Some stretching, and that's it.

Budiak
11-26-2002, 02:15 PM
I notice you use cables a lot, are you unable to use freeweights due to injury or are you like...the soviet bull to my Rocky, training in supermoderated high-technology laboratories and you still get your ass kicked by my rocky, who cut wood and stacked bales of hay in the snow as training?


No, that didnt actually make sense...


But I dont use any cables, no machines either. Well, the cable crossovers did help my chest, but that was about it.WTF with all the cables, Pauwwy?

Paul Stagg
11-26-2002, 02:23 PM
No injuries.

Nothing wrong with using cables.

Saturday Fever
11-26-2002, 02:30 PM
Are squats on the cambered bar more difficult than squats with a power bar?

eclips1
11-26-2002, 03:59 PM
What is "ME" and "DE"? Like when you say DE Bench or ME Squats?

Chris Rodgers
11-26-2002, 04:05 PM
ME= maximum effort
DE= Dynamic effort

It is the way you divide up your training when following a Westside-type program.

elitefts.com


Good job Pauly. I just got a cambered bar last week. Gonna use it for GM's this Saturday.

Paul Stagg
11-27-2002, 09:13 AM
Originally posted by Saturday Fever
Are squats on the cambered bar more difficult than squats with a power bar?

More difficult? No, just different. I stay more upright (more like a front squat) when I use a cambered bar. I also use a closer stance and squat deeper. Definately wouldn't be able to match a normal squat weight.

ME bench tonight. 1.5 weeks to meet. Doing DB presses for reps - need to give the tendons a break.

Paul Stagg
11-28-2002, 11:21 AM
11/27 ME bench

DB press
40's x 20
50's x 20
60's x 20, 17, 16

DB Ext
30x8,8,8

Rev grip pushdown (1 arm)
40x 12,12,12

v grip pulldown
100x15
150 x 8,8,8,8

Db cleans
30x15,15,12

seated hammer curls
20x15,15

Paul Stagg
11-30-2002, 01:53 PM
11/29 DE Squat/dead (last DE before meet)

Box squat
45x8
135x5
185x2
then 6 sets of 2 with 225. speed was very good... these felt easy after the heavier weights in previous weeks.

Squats (no box)
275x2
315x2
365x1 (with wraps)

The 365 was pretty easy - the 315 was really fast. I'm not sure where to set my opener, but I might set it as low as 315, just to make sure I get a good first squat in. I am going to work up to an opener on Monday.

Deadlift
225x3
315x1
365x1

Thought about trying 405, but I was tired, and didn't want to do an ME. the 365 was slower than I'd like. That's the opener for deads, tho.

Pull thru
3x15 @ 100

pull down abs
100x25
3x15@150

That's it.

DE bench tomorrow, and work up to opener (probably 275). Then just squat on Monday to work up to my opener, and do some abs... then Weds I might just do a little triceps (or nothing), and meet is Sat.

DK
11-30-2002, 02:46 PM
Good luck with your meet Paul. I can't wait for mine. It will be my first meet to ever attend and I'm stoked. All this hard work is about to pay off.

Santiago
12-01-2002, 04:40 PM
Paul what kinds of numbers are you hoping for at this meet?

Paul Stagg
12-02-2002, 08:31 AM
12/1 DE Bench

Bench
45x15
95x6
135x3,3

then 8x3 @ 175, 3 grips

Speed awesome.

225x1
245x1 Easy and fast
265x1 Easy and fast

265 is my opener. Flew up, felt good.. seems like a good spot to set the pace. Second attempt will be 295 (5 pound PR), and depending on how that one feels, we'll go for 305-315 on the third.

Close grips
135x12
200x6,5

pressdown
100x20
4x10 @ 150

Cable row
100x15
150 x 12,12

Front raise SS w/ lateral raise
2x12 @ 15


My openers are (probably) 365-265-365. I may open my squats as low as 315, just to make sure I get them in. (I'll decide today)

I'd like to walk out with 430-305-405+, but just getting a total (ANY total) is my real goal. This is my first meet, I just want to go have some fun... if I set some PRs, that will be nice.

Santiago
12-02-2002, 09:51 AM
Yea man, if you're doing USAPL you're smart to open light on squat and bench, I've really seen the judges bang people on those 2 lifts. Make sure you lock your knees out hard both before and after you squat, they like that, as well as the obvious to hit depth. As for bench, just make sure you hold the weight up 'til they tell ya to come down, then really sell your pause at the bottom too.....Best of luck. You'll have a great time......

Paul Stagg
12-02-2002, 10:09 AM
That's exactly what I'm thinking.

The bench I've got... I did the 265 yesterday with a good 2 second pause at the bottom, and locked out with ease... The squat is what I'm a little nervous about - I have no idea if my depth is going to cut it - but I know I can do a rock bottom 315 with ease.

We'll see what happens tonight. If I feel more confident about my depth, I may open heavier... but I'm really thinking I might just not worry about a squat PR until my third attempt, and just make sure I get a squat in. Going 9 for 9 would make me very happy, regardless of the weights.

Paul Stagg
12-03-2002, 08:27 AM
12/2 ME Squat (sort of)

Just went in to work up to my opener, and get some practice with wraps and set up.

Went really well. It was a good confidence boost.

45x15
135x8
185x5
225x3
275x1
315x1 Belt
365x1 Wraps
365x1 Wraps

Both singles at 365 were really easy, and depth wasn't an issue. I still think I'll open lighter (150Kg - 330.5lbs), then work my way up in 25kg jumps (380, then 440), but we'll see how it feels - I may just go 330-380-418 to break a PR - but a double BW squat would be nice.

Did some stretching, then went home.

Need to keep practicing wraping my knees, and stretch every day. Other than that, just eat and rest.

Current thinking for openers:

Squat 150kg/330.5lbs
Bench 120kg/264.5lbs
Deadlift 175kg/385.7lbs

PRs are:
Squat 405
Bench 290
Deadlift 385

Bodyweight this morning is 215.

Chris Rodgers
12-03-2002, 04:00 PM
Would you say that deadlift PR was easy? I'm sure you have already taken into account that by the time you get to deads you may be weaker than normal because of the other 3+hours of the meet.


My gym and meet PR dead is 460 and I have opened my deads at:

meets-
1- 405
2- 430
3- 425
4- 424.25
5(meet that is in 4 days)- 415

As you can see I am going to open even lower this time. I want to see if it leaves me a bit stronger on my last 2 attempts.


I like the numbers you are opening with on the other lifts. I don't like second-guessing myself, but I have changed openers on meet day going by feel. You could always see how you feel warming up.

Good luck! :strong:

Adam
12-03-2002, 06:27 PM
I second everything latty said and good luck at your meet!
If your 2nd squat goes up no prob definatly go for the double bodyweight!

Paul Stagg
12-04-2002, 08:28 AM
I looked at the deadlift after I typed that and realised I'd probably start out lighter than that. 365 was pretty easy after DE squats and working up to a squat opener (so I was pretty tired), so that might be a better spot to start.

I'd be furious to get to the pulling and miss all three tries.

Thanks for the tips - I just need to put my ego on the back burner and make sure I get good lifts in.

DK
12-05-2002, 07:06 PM
Paul, I got a quick question here for ya if you don't mind.
In the routine I'm using from elite it says after you box squats work up to a heavy double. I'm not doing box squats, but I am doing deads. By working up to it do they mean you would do it like ME day, except working up to a weight you know you can pull instead of a max attempt. Or would you just pick a heavy weight that you know you can get a double with and use it? I think you do it the second way, but I'm not sure.

Budiak
12-05-2002, 07:15 PM
Interesting question. Well, when I do deadlifts(especially deads) I do one workset, and then heavy singles or 'breathing' doubles'. I only max once in a blue moon, but I always go very heavy, usually close to around 10, 20lbs below max. That way I know I can bust out 2,3, 4 good, very heavy reps with excellent form, though they are singles. I have gotten crazy ass progress with that technique. Mxing every...maybe once a month.

And Paul, I didnt hear that your max dead is 365, did I? I just maxed out at 365..of course I dont think I could do more than that.

I was thinking about doing the same thing for squats, but I fear squats. Seriously. I watch my back when leaving the gym. I saw this guy get sapped and rolled in the parking lot by squats once. They never caught the son of a bitch.

Paul Stagg
12-06-2002, 07:31 AM
The heavy double is something you KNOW you can do - not your 2RM.

My max pull is 385, with misses at 405. It's one of those things - I know I'm good for a pull well over 405, but I've never done it.. I either have an off day pulling, or I pull tired. I am still trying to get my form down.

Paul Stagg
12-06-2002, 07:32 AM
Forgot to add -

12/5/02 GPP Extra workout.

Shoveled an assload of snow.

Chris Rodgers
12-07-2002, 08:25 PM
Where's the meet results??

Paul Stagg
12-08-2002, 10:57 AM
See the new journal.