View Full Version : DK's strength training journal
Okay, I'm finally starting a journal. Here is a breakdown of me: I've been lifting weights for almost four years now. I've only been training hard with knowledge for two years. (part of this was because I was training at home with not much equipment) I've just recently got into powerlifting and that is what I'm going to be focusing on now. I'm on the seventh week of a nine week program from Elitefts.com (http://www.elitefts.com/documents/9week-training-program.htm). I still don't have all the equipment I need, but I'm living with it. I try to train four days a week, but I don't if I need the recovery time. As for the journal, you can expect to have it updated at random, because I've got to go to school and lift. I'll also probably have some questions and I'll post them with my workouts. Since I've just started westside and powerlifting, I'm not the most knowledgeable person with it. So please answer my questions if you have experience in this type of training. The next two sessions I'm posting are from the start of this week. Okay, here it goes.
Sumo Deadlifts: (45x10, 65x12, 75x8 warmups) 135x3, 155x3, 155x3, 225x3, 275x3, 315x1, 335x1PR
Db lunges: (each leg) 55x10x2, 60x10x2
Sldl: 275x6x2 - with belt
pull down abs: 70x12x5
I hadn't done Sumos or lunges in a long time and I am very sore. It will probably be Friday before I make it back to the gym for DE work.
Db flat press: 50x20, 45x20, 40x20
Db shoulder press: 35x10x5
Incline bb tricep extensions:30+barx6x5
face pulls: 20x10x3
Man, I sure was sore after this workout. It might be Saturday or Sunday before I do Speed Bench. It was my first time to do face pulls. They worked really good, I like em.
What exactly is the purpose of the 20 rep db presses in a powerliftering workout? They sure do shock your body after all those low reps.
Grats on the dead PR dk! I just got there myself.
01-10-2003, 07:35 AM
What exactly is the purpose of the 20 rep db presses in a powerliftering workout? They sure do shock your body after all those low reps.
- I think there are a couple of reasons. They give you a break from the 1RM stuff that can be very taxing on your CNS and joints. They also are yet another way to perform a max effort (they shoudl be all out sets.) They help get you used to training with lactic acid (the burn).
Next time, keep the wieght the same (50), and try to get 20 reps on each of your sets. Rest 4-5 minutes between sets.
You also might want to post this question at 'Ask Dave' at elitefts.com, he may have a better answer for you.
Thanks Paul. You're right they are a real break from the usual 1rm stuff.
I finally found out when my first meets will be. My first will be in the end of February then there is another one like the next week "The Oklahoma Eight man All-Star Meet". In my opinion neither of these should be too hard for me to compete in. I guess that could be a good or a bad thing. I always heard your first meet should be somewhere where you get shown up to teach you how hard you still need to work.
I forgot to add in the last post, if anyone sees anything I'm doing wrong or should be doing better just post it like Paul did. Thanks.
Barbell Hack Squats: (50x12, 75x8-warmups) 135x2x5
Speed Deads: 180x2x3, heavy double - 325x2
Romanian Deadlifts: 135x6, 295x6x3
Pull Downs to the front: 160x8x3
My Speed was good on all the DE work today. Romanian Deads were new to me, so I used this workout to learn the form. Next week they will be into the 300's since these were quite easy. I'm sure the GHR I did today was for the same purpose as the DB presses I did Tuesday.
I'm really stoked about my two meets I have coming up. And these last workouts have all went really well.
Not doin much today. I played Vice City for about an hour, and I'm gonna watch the playoffs this afternoon. Tomorrow is Speed Bench!
Speed Bench: (55x12, 75x8, 105x6 - warmups) 130x3x3/close grip (ring finger on smooth) 130x3x3/med. grip, 130x3x4/wide grip (index on the line)
Overhead Db Extentions: 55x6x3
Tricep Pushdowns: 50x15x3
Rear Delt Combo Front/Side Lateral Raises: 8x40 (20 each)
Straight Bar Bicep Curls: 55x10x2
Pull Down abs: 72.5x12x2, 70x12
Speed felt really good on the Bench. I tried to focus on pulling the bar down into me. Everything else went pretty good, I'd have to say
According to my routine I was supposed to do a Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) That would be three exercises in one, but what are rear delt raises? I had no idea so I just did Rear Delt Combo Front/Side Lateral Raises: 8x40 (20 each)
01-12-2003, 07:14 PM
Thanks for the Spam ND, and I think you now who I got the Westsiiiiiiiiiiiiiiiide from.
Sumo Deadlifts: (65x12, 85x8) 155x3, 205x3, 225x3, 250x3, 280x1, 315x1, 340x1, 360x1PR. Hell Yeah.
Db lunges: (each leg) 60x10x4
Sldl: 285x6x2 - no belt
Workout took a long time; I spent way too mucy time on Sumo's, but I don't care because I was in the zone. On that last pull I felt like I was gonna pass out. I've also found out that my sumo and conventional are probably pretty near each other. I didn't do abs today since I did them yesterday. This was a really good workout IMO.
01-13-2003, 07:43 PM
Nice deadlift man.
I'm assuming you don't have a rack for box squats on DE day right?
I would try to do some more ab work. I neglected mine for a while and they are a real weakness now.
01-14-2003, 10:05 AM
Nice pullin' DK!
Hey Latman, I try to do abs two or three times a week. How many times do you do them? And yeah I unfortunately have no access to a rack. This really limits what I can do (rack pulls, pin press, SQUATS, good am's, etc.) I guess I really got screwed over on that deal.
01-15-2003, 04:18 PM
I am doing them about 4 days a week now. Two of those times I like to go heavy on them. The other two are either bodyweight stuff or light resistance.
Okay. I'll probably do some standing abs tonight after ME Bench.
Db flat press: 45x20x3 (5 min. rest)
Db shoulder press: 40x10x2, 35x10x3
Incline bb tricep extensions:40+barx6x5
face pulls: 22.5x10x3
sitting weighted abs: 80x5x12
I did the 20 reps again. When I find time I'm gonna post my question from last week at ask Dave and see what they say. It was overall a good workout, but I'm ready to get back to the heavy, low, normal ME lifts.
I found out the other day when my first meet will be. FEBRUARY 14. I've got two more workouts this week. Next week I'll probably take a few days off, maybe do some GPP then near the end of the week I'll max out in deads and bench.
Barbell Hack Squats: (60x12, 75x8-warmups) 140x2x5
Speed Deads: 185x2x3, heavy double - 325x2
Romanian Deadlifts: 185x6, 325x6x3
Pull Downs to the front: 162.5x8x3
Another PM workout. I don't like working out after supper because I can't eat as much and still lift as hard. Romanian Deads were heavy and hard as hell. I was beat after this one. :strong:
Extra Workout - GPP 1-18
I finally moved my old Weider 148 weight bench and weight from my room upstairs to the basement.
What a piece. I can't believe I used this to train with this two years ago. It has a lat tower and leg extention that can both hold about 150lbs. The bench is so narrow I could hardly fit in it now. It also has dip handles on the back that can't be used because the bench sticks out in the way.
I'm finally updating my journal. It's been awhile, since the forums went down.
Speed Bench: (65x12, 90x8, 115x6 - warmups) 130x3x3/close grip (ring finger on smooth) 130x3x3/med. grip, 130x3x4/wide grip (index on the line)
Lying dummbell extentions: 70x6x3
Tricep Pushdowns: 50x10x3
Rear Delt Combo Front/Side Lateral Raises: 8x40 (20 each)
Pull Down abs: 72.5x12x2, 70x12
Farmers Walk: 125x30 sec. /125x20 sec.
I decided against overhead db extensions because I think they suck.:redface: But then my tris were feelin it too much to do 15 reps on the pushdowns, so I lowered it to 10. I really feel like an idiot when I'm doing that Rear Delt Combo Raise with 8lb. db's, but oh well. I also didn't do any biceps this week.
My first Meet is February 15. Friday I'm going to test my maxes and post them.
Can anybody tell me what to expect at a meet or what it is like. Since this is my first meet I have no idea how they go. Does anyone have any advice for me?
Also, how should I approach this meet I have about three weeks left right now. How should I train in this time? I've just finished a eight week cycle. So please respond if you've ever competed in a meet before.
Thanks a lot.
01-22-2003, 03:26 PM
Journal's looking good man! Keep it up! :spam:
Just gonna knock it back up. In case anyone has any input for my question. If someone doesn't respond soon I may have to invade some of your journals. bahaha!!:)
Tommorow I'm gonna max out and then I'll have about two weeks left until my meet. I'm out.
01-23-2003, 06:50 PM
Expect it to be a long day. Any idea how many people are lifting? Is it a full meet or push/pull? If it is a full, get your ass somewhere with a rack to practice your squat form before the meet.
Bring plenty of fluids
Bring some snacks(protein bars, fruit, etc.)
Pay very good attention during the rules briefing beforehand. If you are unsure of anything, ask questions before you start lifting!!
Get intense! Don't get psyched out. Adrenaline will be your friend here, use it.
Open light, get on the board and then move up in weight.
I can't really give you any tips on judging becaus all Feds are different. Is this sanctined?
Just do your best and don't look at what anybody else is doing as far as weight is concerned. Get yourself a total so you have something to beat next time. Good luck.
I'd also say to not go too crazy the last 2 weeks. Get your maxes this week and then keep training, but don't kill yourself. Do some light work the week of the meet and rest completely the last 3 days or so.
Open light, get on the board and then move up in weight.
I'm not sure what you mean by this. Could you explain a bit?
It's a full meet and I'm not sure how many are lifting. (I'm guessing not too many). So I should basically just start a new cycle and train like normal until the week of the meet? That would be one week normal training. I don't want to rest too much though and get behind. I've already taken this whole week off.
01-23-2003, 07:37 PM
As far as opening light, take a weight you know you can hit if you were sore, you had a cold, you felt weak as hell, etc. You opening attempt for each lift should be cake.
These are my maxes and expected openers for my next meet.
Deadlift- 460...... 415-425
I have already done 5 meets. If it were my first meet and I knew then what I know now, I would open even lighter. Remember, if you don't get at least 1 attempt in of each lift, you bomb out. A rule of thumb is to have your opener be your last warmup. Second attempt should be right around your current max(give or take 5-10 lbs). Then if those go well, go for it all on your third attempt.
No need to rest like crazy. One week of normal training and then the week of the meet go petty light. You should be primed for some heavy attempts after that.
Thanks Latman. It's great to know people here who have already gone through stuff like this to give me advice.
Here are my new maxes for bench and deadlift.
Bench Press: 215x1 - raw
I wanted 225 so bad I could taste it. Oh well, it was not to happen. 205 went up without too much effort, but 225 just stalled on me about halfway up. I'll have to incorporate some more board presses into my routine to overcome this.
Deadlift: 395 - raw, chalk
I was planning on using a belt, but I left it at home so I did these raw. Once again I had high expectations for these I couldn't lift 405 off the ground (maybe with a belt?). Probably my form wasn't the greatest lifting 395, but I lifted it, so it counts.
Decline abs: 25lbx8x4
Leg Raises: 10lbsx10x4
My deads went up 20lbs and my bench went up 10, thanks to westside training. I'm sure they could have skyrocketed if I would have been able to perform box squats! I really enjoy westside more than any type of training I've done before; it's addictive and challenging at the same time.
When I was under the bar about to try the 225, some guy asked me if I was a powerlifter. That felt pretty cool.
21 days until my first meet!
01-25-2003, 04:31 PM
Congrates on the bench and deads. I enjoy reading the Westside journals. Maybe one day I will try it out. Anyway keep up the good work and good luck in the upcoming meet. Look forward to hearing the results.
01-25-2003, 05:14 PM
Good job on the PR's!!
Thanks for the support guys. By the way, I was wrong when I said I have one week of normal training. I'm actually gonna have two weeks normal then one of light work.
SLDL: (95x12, 115x8, 135x4) 225x3, 255x3, 285x3, 315x1, 375x1PR
Romainian Deads: 295x6x3
Pull Down Abs 80x12x5
Leg Raises: 10x10x3
The last PR I had in SLDL's was 370, and that was with a belt. Everything else felt real good. I'm glad to get back into the swing of things.
2 Board Press: 165x3, 185x3, 200x3, 215x1, 225x1 PR]
Close Grip Decline Press: 150x6x3
Chest Supported Rows: 110x8, 130x8x3
One Arm Press: 20x8x2,
BB Tricep Extensions: 45+bar x 8x2
abs - ab wheel 3x15-20 (I'm doin these tonight at home)
Board Presses were fun. I'm gonna start incorporating these into my routine more often.
130 is the most weight I can use on CSR's because the CSR is on the 2nd floor of my gym and they only have 130lbs. of weights up there and some small db's. So I'm gonna have to start doing bb or db rows soon even though I think chest supported rows kick.
My tris weren't really feelin it at the end, so I did some more extensions. Next week I'll probably do them right after I do Decline Close Grips or whatever.
Amusing moment at the gym - I saw some guys playing rock, paper scissors to decide which cable exercises to do today. :)
BB Hack Squat: (55x12, 75x8) 135x2x5
Speed Deads: 185x2x3*
One Leg Press: 165x8x2, 185x8x2 (each leg) - much harder than I thought.
Dimel Deads (half deads): 225x20x2, 225x13 - I was dead. Couldn't get the last reps. Used 135 for seven more reps.
Sitting Weighted Abs: 90x10x3, 80x10x2
*I need to lower the weight on these. There making me tired, but I don't have the speed I need.
**My GHR Problems - My gym doesn't actually have a glute-ham raise bench. I'm not really sure what it is called. It has a place to lock your legs under, and It resembles a GHR. It is upstairs and You can't bring extra plates or barbells upstairs. Their is a 60, 80, and 120lb standard barbells with fixed plates on them. There is also 35,25, 10, and 5lb plates. I throw some plates on and use it like that. But they don't make collars to fit that size of bar. I was going pretty heavy today and the plates fell off.
Is there a difference between half deads and dimel deads?
Talk about doms, I'm so sore today. I feel it in my lats, abs, hams, quads, and traps. Not really the workout I would have thought I'd get extremely sore on but oh well. I worked my @ss off yestarday.
02-01-2003, 01:19 PM
The thing you're talking about that resembles a GHR, but is not one, is probably a hyper-extension. My gym has two hyper-extensions, but no GHR, so I do my GHR's on a swiss-ball with my legs anchored under the back of an incline bench. I would recommend it if you haven't tried it yet. VERY tough.
I'm sure it is a hyper-extension. It feels like a really good movement to me. I've never tried it on a GHR though. We don't have any swiss or med balls in the freeweight room it is too small.
2-1 extra workout - GPP
Forward Wheelbarrow pushing 2 sets of 200ft.
Wheelbarrow pulling 2 sets of 200ft.
Triceps pushdowns with 20lbs for high reps
For the time being, this is my GPP. I want to get a sled soon and some olympic sized plates for home to use with it.
Speed Bench: (65x10, 75x8) 130x8 -3 different grips
Close Grip Bench Press: 175x3x3
Lying Db Extensions: 70x8
Chins: bwx 8,6,5
Hammmer Curls: 45x8x2
Had a headache and didn't really feel like goin. Speed was good on Bench probably the fastest I've ever done with 130.
02-02-2003, 07:28 PM
Been readin in your journal, I must say, quite impressive. Those SLDL's are crazy man. Very awesome. Keep up the hard work!
Thanks for reading my journal and for the support.
Right now I'm not sure If I'm gonna be up to doing ME Deadlift tommorow. My Glutes and Hams are still pretty sore. I'll have to see tommorow, but it will probably be Tuesday before I get out again.
I took yestarday off, but I'm back at it today.
SLDL's: (95x12, 135x8, 145x4) 235x3, 260x3, 285x3, 315x1, 380x1 385x0
GHR's (on Hyper Extension): 90x8x4 - slow
Seated Good AM's: 115x6, 135x6, 145x6
PullDown abs: 80x15x5
Db Side Bends: 100x12x2
SLDL's were killer again. I wore a belt today. I smoked the 380 like it was nothing. I got 385 partially off the ground,but couldn't get it up. I really tried to pull with my ham and glutes instead of quads, and I felt so much more power than normal. I'll diffenately be lifting like this at the meet. I'll also be using the conventional stance.
Seated Good Am's were a surprise they took the hamstrings almost completely out. Didn't feel like normal ones at all. This could be a good replacement lift for reverse hypers. Finished off the workout with heavy abs and I was done.
pull throughs: 4 sets
abs: 3 sets
Did some recovery work since I really beat myself up yestarday. I'm Gonna start throwin some of these in to help with my recovery time.
I ordered my bench shirt yestarday. It's a Titan Fury meet fit. I called them today, and they said It may be six weeks before I get it. Which sucks because I have a meet in a week and a 1/2. I probably should have ordered from monstermuscle, but I wanted the Titan. I'll for sure be using it at a meet sometime even if my first one or two are raw (well, upper body).
Not the greatest day, It's been windy and snowing all day, and the freakin idiots didn't even call off school. Oh well, the workout was great.
2 Board Press: (55x12, 85x8, 135x4), 170x3, 185x3, 195x3, 205x2, 230x1PR
Close Grip Decline Press: 165x6x3
BB Tricep Extensions: 85x8x3
DB Bent over rows: 110x6x4
Plate Raises: 45x10x3
Good workout. I really went all out on my triceps work, and I barely hit a PR on the 2 board press.
Extra Workout - GPP
Had a badass snowball fight at noon today.
Hey what's up.
Went to the gym to do some recovery work. I did some extensions and pushdowns with very little weight.
I talked with this guy who goes to the local college and is playing football for them this year. He told me the whole team is doin westside. Their coach wanted to base the whole program on Dave Tait WSB guys systems. He said they had 2 racks a GHR a RH, bands, chains, and everything else. You can't lift their unless you play on the team though. :mad: It was pretty cool to actually talk to someone who knew anything at all about strength.
First Meet is in 8 days!!
Hack Squats: (55x12, 75x8), 135x2x5
Bench Squats: 145x8, 155x8, 165x8*
One Leg Press: 190x8x4 - I like these, and their hard.
SLDL's: 255x6x2, 295x6x2-belt
Dimel Deads: 255x15, I was gonna do another set, but I was already wasted. I decided I'd just be beating the dead horse.
Incline Situps: 25x10x5 - These were killer.
*I'm so freakin desparate for a power rack. I did squats today over a bench. I basically hunched under a loaded bar on the bench, with not very much weight, on it and pushed up. Then did squats. :rolleyes: The rest of the workout was good. I just can't convince the owner to replace the smith with a power rack, and I don't have anywhere else to go. If anyone has any ideas to help with my pathetic gym please help.
02-08-2003, 07:21 PM
Does your gym have an incline bench? Maybe you could take the bar off of the rack on that?
ND: It does, but the back where the barbell leans against sticks up too high. I'd have to I'd have to stand on the spotter platform to lift it up and then step down.
02-08-2003, 07:48 PM
Originally posted by dkliewer
ND: It does, but the back where the barbell leans against sticks up too high. I'd have to I'd have to stand on the spotter platform to lift it up and then step down.
Yeah, that might not be fun. :eek:
Nice SLDL's btw!
Thanks ND. I really tried to hit the hamstrings hard. After those I had no energy left for dimel deads.
02-08-2003, 09:32 PM
Great to see you doing Westside dkliewer, youll get great results with it I think man. Nice choice.
Thanks for posting Monstar. I am getting good results with Westside. I've been with it for about 9 weeks now.
Bench Press: (45x12, 65x8, 85x6), 120x3x8- all three grips*
Db Press: 70x8,6,4 - Man it's been awhile since I did chest work with db's. Felt really good. I'll most likely have doms tommorow.
SkullCrushers: 90x6x3 - Hit the tris hard. It's hard to believe, but I've never done these before. I've always just worked Close Grip Presses. These will definately done more frequently.
Bb Shrugs: 225x12x3
Seated Hammer Curls: 45x8x2, 40x10
*Took off a little bit a weight from previous workouts, for more speed. My ego must have just been too much. It's about time I lowered it. SPEED WAS FAST. I've never thrown up the barbell that fast. Old Mettallica was being played really loud over the speakers, and I was tryin to bench faster than the guitar solos.
Right now I'm still not sure of how I'm gonna workout this week. Probably just all light to mid-heavy traing. Meet is this Saturday. We'll see what happens.
Haven't updated in awhile. So I figured I should. We started play practice for our class play and after the practices, I get home pretty late. Anyway.
2-10 Extra Workout GPP
Forward Wheelbarrow pushing 2 sets of 200ft.
Wheelbarrow pulling 2 sets of 200ft.
Triceps pushdowns with 25lbs for high reps
2-11 nothing special - worked on form a little for squat and went up to 300. (did this at school gym. My coach was waiting on me and wanted to lock it up. So I only had like 30 seconds in betweeen attempts. I failed with 315)
2-12 Light workout back and abs
Deadlift: 105x5, 185x5, 225x3, 275x1, 335x1 - I wanted to just work up to a decent weight. So I worked up to what I might open with.
Pull Throughs: 70x15x5
Pull-down abs: 90x15x5 - Went heavy on these. I think my abs can handle it.
I'm probably not gonna do anything on Thrurs. or Fri. Then Sat. is the big the day. Here's is what my openers and attempts might look like. If my openers or attempts look like they need to be changed a bit just say so.
I woke up at 6 and got about 8.5 hours of sleep. I had a Metrx bar and a glass of milk. I weighed in at 168, just enough to get me in the 168lb. class. It was a powerlifting meet for class C through 2A. Really, to me this was only a learning experience and preparation for things to come.
Squat - 285/305/320 - This was mostly just guessing in the dark, I didn't want to go to high. 285 was without wraps, and was probably actually tougher to hit the right depth than 305 and 320 with wraps.
Bench (raw) - 195/205/230 (missed) - This was very discouraging. My ego got too large and I went to heavy. I should have went 205/215/225, and I probably will If I go to the state meet on Fri.
Deadlift (chalk) - 365/385/400 - This went pretty good. I took second, but I still feel like I could've pullled 405-410. I pulled all these attempts with conventional form. The guy who beat me in this pulled 405 after I had already put down 400.
I placed in the 168's. It was a really fun time. If I'm able to go, my next meet will be this Fri. it will be like a 4.5 hour drive and I'll have to wake up at like 3:30-3:45am just to make it to weigh in. If I do go this Fri. I will make sure all my mistakes are corrected. I think I could get about a 960 total.?! I might have two or three light workouts before then.
02-16-2003, 07:12 PM
Awesome job man!! Almost identical results to my first meet(320-240-405-965). Good luck if you decide to lift on Friday!
Thanks Latty, Right now I'm pretty sure I'll go Friday. I'll probably drive up there the day before, spend the night and lift the next day.
Right now my back is still pretty sore from that last pull.
I'm out to go to the gym and do some bench work.
Bench Press: (45x12, 65x8, 85x6), 120x3x8 - 3 grips
Close Grip: 175x3x3
Cable Rows: 80x8x3
Deadlift: My lower back has been killing me ever since my last meet. I figured I go out and work up to an operner and then do some light back work. Well, I couldn't even get up my opener from the last meet 365. Damn this sucks. If I still can't pull by Thurs. I'll probably just not go. To me it would be poitless. If I can't pull more than 400 I don't have a chance in the world. Plus it's a 4hr. drive. I still may go though. I'm just not sure yet.
Pull Throughs: 70x15x2, 60x15x2, 30x20
Spread Eagle Sit-Ups: 25x 12x4, 20x12
I really must have pulled a muscle in my back pretty bad. Maybe two meets back to back is just too much.
Damn, I should be at the meet bustin my ass. I really didn't want to go out there with my back all beat up though. Like I said, Deadlift is my strongest lift and I needed to pull over 400 to just have a chance. Anyway, here is my workout for today.
Hack Squats: 185x3x3 - My back is still too sore to go heavy. I honestly don't think I could pull much more right now.
Db Lunges: 50x10x2, 60x10x3
One Leg Press: 190x6x3 - Just hit the hams and glutes w/o the back work.
Seated Calf Raises: 205x12x2 / Standing Calf Raises: 345x18x2 - Man, I haven't done calves in forever. I think my strength kinda dropped on the raises, but I don't really care. :rolleyes:
Incline Situps: 10x10x5 - killer
It really sucks not to go heavy, but you gotta do what you gotta do. I just gotta let my back heal up.
Speed Bench is Sunday.
2-22 Today was a pretty nice Saturday. I pretty much did GPP all day though. :(
GPP: Stacked 5gal. buckets of oil at work
Forward Wheelbarrow pushing 2 sets of 200ft. x1 tractor plate
Wheelbarrow pulling 2 sets of 200ft. x1 tractor plate (100lb.)
Abs: Situps 3x15
Snowy day in Oklahoma. Workout was great today.
Bench Press: (45x12, 65x8, 12x5) Speedy - 125x3x8 - three grips
Incline Db bench: 60x10,8,7
Skullcrushers: 95x6x4 - I'm still trying to get the form down on these, felt a little better this week though. I think I could do more.
Db Rows: 115x6x4 - good sets. I might try low cable rows soon.
Bent-Over Side Laterals: 25x10x2, 25x8 - Kinda lost form on the last few.
Hammer Curls: 45x8x2 - I did these really quick, because my workout was running kinda long. Hardly any time between sets.
Nice workout. I'm hoping I can get access to a rack soon. I might be able to get myself into the local colleges weight training room. It will be like a died and went to heaven. They have 10 brand new power racks, a 'real' GHR, Reverse Hyper, and bands and chains. Maybe I'll be doin Good AM's on Tuesday. Maybe.?????????
Man doms is horrible today. Front delts are sore. Also my hams, glutes, calves, back are all sore. I might go out tommorow for ME Squat or not.
The update is a little late. But here it is. This workout was a bad idea, and I should have even thought about deadlifting.
Dead lifts: (135x5, 185x3, 225x1), 255x3, 285x3, 315x3, 385x1, 405xmiss - (*see below)
Dimel Deads: 205xmiss, 135x1 then racked it.
Pull Throughs: 185x15, 205x20x5 - Ha! this was extremely easy 205 was the whole stack. The only thing these will be used for from now on is recovery work.
Lunges: 65x2x2, 70x2x2 - I needed something to do with no back.
Sitting Weighted Crunches: 80x12x5
I screwed my back to hell now. It hurt the day after the meet, but now It feels ten times worse. I must've really pulled something bad. 135 was all I could even pick up after the 405 attempts. I still haven't pulled 405:cry:, but I'm not giving up. Soon four plates will be mine. I'm gonna lay off the back work for as long as it takes. I'm also going to be icing it a lot. The day after the workout I could barely bend my back at all without extreme pain. :( :( :(
I'll be focusing on my bench for awhile now since I can't work lower back. Hopefully I'll be seeing some gains since bench is my weakest of the three lifts.
Floor Press: (65x10, 85x5, 135x1), 155x3, 170x3, 185x3, 200x3, 215x1PR, 225xmiss *
JM Press: 135x5, 155x3, 165x3, 185x3PR, 190x2 - Sweet Mother these rock. I finally got the form down. They really blast the tris.
Incline Db Press: 50x8x3 - Finished off the tris and chest with 3 heavy sets.
Low Cable Rows: 115x8x4 - These are awesome on the new equipment the gym has. Good sets too.
(Later @ home) SuperGripper - 118x5x5(each hand) then one long static hold
Good Workout. My back didn't bother me too much. I'm not really sure about the floor press. It didn't feel like a normal ME lift. I also had to have a spotter to lift up the barbell for me, and there wasn't very many people lifting today. I didn't get a few stares from the curls jockeys though. haha.
Soon I will start lifting at the local college's weight room. I'll have to change my workout to the evenings because the football team lifts in the afternoon and it's closed. I'll probably be lifting with my cousin that goes to that college, but I hope they'll let me lift by myself after awhile. Like I said before they have 10 power racks and a bunch of other stuff. Hope it works out. It should be tight.
03-01-2003, 09:20 PM
That's great news that you are going to get into the college weight room! I hope your back gets better soon. :( Rest and ice bro.
Thanks for posting guys.
FFeJ: A floor press is just like a normal bench press except you lay on the floor, and pause when your triceps touch the floor. It is supposed to strengthen the midpoint of the bench press.
NateDogg: Thanks for posting man. I'm gonna stay away from the lower back movement for awhile. Hopefully I can start lifting at the college Tues. or Thur.
I also did some recovery work today. Some Tricep pushdowns and lat pulldowns. I'm not sure yet what I'll do tommorow. Maybe I'll go do some lunges, leg presses, and extentions. I could probably do that.
This wokout was for nothing more than keeping some leg strength up while I can't work my back.
Machine Hack Squats: 295x6x3 - Hit the legs hard.
One leg press: 205x8x3 (each leg) - brutal as usual.
Db lunges: 70x8x2 - Two sets of these and I could hardly walk out of the gym.
Pull Down abs: 100x15x5 - These were alot easier on the new cable machine so I had to add more weight.
Today is Tuesday and I've got some major issues with doms. My quads haven't been this sore in a long time. My neck is also really sore from the pull down abs. The cable is higher than the old machine so my neck had to do alot of pulling. Glutes are also sore.
So today has been pretty rough.
I actually don't think I'm going to be able to start lifting at the college until my evenings are freed. I have to be at school every evening from like 6:30 to 9:30 for a little under two weeks. Oh well.
Speed Bench is Tommorow.:)
Bench Press: (45x10, 85x5, 105x3) 125x3x10 - three grips*
Close Grip: 175x6x3
Straight Bar Extensions: 90x6x2 - dang heavy
BB Rows: 165x8x5 -
The last time I had done these (back when I was doing push pull legs) I used some horrible form. So I tried to relearn them. I didn't feel it in my lats as much as I do with db's.
Straight Bar Curls: 65x10, 85x4.5, 85x4 -
I did these while I was waiting for the cable pushdowns station to be unused.
Cable Pushdowns: 85x10, 85x8 - finished off the triceps with these last sets
Speed was pretty good. I put 130 on, but I didn't feel like I had enough speed with it when I tried to do them with a close grip.
Triceps - extensions 5 + curl bar x5
Lats - Pulldowns 35x15x3
Heavy abs - Incline Situps: 15x10x5, Leg Raises: 3x15
Forward Wheelbarrow pushing 2 sets of 200ft. x2 tractor plate
Wheelbarrow pulling 2 sets of 200ft. x2 tractor plate (200lb.)
I did some light recovery work. Then Heavy abs since I probably won't be doing lower body work until next week or the weekend.
GPP was crazy hard. This wasn't for recovery at all just to work my lower back and legs, and it did. The bad thing about the wheelborrow pulls is that they constantly pull on your shoulders. That is why I need to get a pulling sled.
One day late
Close Grip Incline Press: (45x10, 85x3, 115x3), 135x3, 145x3, 155x3, 170x1(PR), 180xmiss
JM Press: 135x5, 145x5, 160x5, 170x5(PR) - worked up to a max set of five reps.
Db extensions with two db's: 40x6, 35x6x2
Chins: +10x7, BWx8,6,5
I used to be able to do chins with a lot of weight straped on. I don't think I was using good form like I am now and pulling with my lats.
Lateral Raises: 30x10, 25x10, 20x10 - nice sets here
Great workout. My chest/tricep strength was out of the roof. I'm dying to test my bench max. I'm sure it has went up after this workout. Did some stuff I haven't done in awhile. I used to do chins right after deadlifts. I think I can't strap on as much weight anymore because of all the tricep work I do. I don' know. It was an awesome workout anyway.
Wow! awesome lifts man, your well on way!
just checked out yer old journal, NICE closegrip press there, I just started doing those...not sure why I never did them before. Spent two years doing what everyone else was doing in my gym - curls and bench. I gotta work on squats too.
Sounds like you enjoyed the meet. awesome lifts man!
Kenn: Thanks for posting man. I really appreciate it. I know what you mean when you talk about getting sucked into what everyone else is doing. I spent a lot of time when I first started training doing crazy volume. I think I'm a little smarter now.
Today is awesome. It is like 78 degrees here in Oklahoma and I'm just chillin. I forgot to add that I did some tricep/lats recovery work yesterday.
SLDL's: (45x10, 135x5), 225x6x4 -
I went light on these so I wouldn't reinjure myself again. I have really been waiting to work my back. They were okay. I guess.
Machine Hack Squats: 295x4x4 -
Just some leg work. These were kinda tough.
Leg Extensions: 250(the stack)x8x2, x6
The strength in my quads has obviously not went down a bit even though I haven't trained them directly since before I was doing westside.
Sitting Weighted Abs: 90x12x2, x10x3
I don't know what it is with this exercise. Sometimes it rocks and sometimes it doesn't seem to do much. Today was great. My abs were on fire. I might even have some doms tommorow.:)
Db Side Bends: 105x12x2 (each side) - nice 'n heavy.
Standing Calf Raises: 390x20x2 - ouch. feel the burn.
This was another workout with the sole purpose of keeping my legs strong. I did some light work for the back. My lower back still feels kinda tight though. I hope I can get back to the normal routine coming up soon. My first ME day back I'll do Box Squats.
I'm really feeling it from the last workout. I don't know if what I did was stupid or not. My back is sore as fuk. It isn't as much pain as just soreness. So I think I'll be okay. I still don't think I'm fully recovered yet. Some of the pain hasn't left yet.
My nights are now free again. So I should start training at the collage with my cousin on Monday or tommorow.
As for today, I'm probably just gonna take it easy, watch some NCAA b-ball, and wash my car. (It really needs it)
SPRING BREAK!!! Baby Yeah!
Worked all day at John Deere today. I've been putting away this parts order that has lasted three days already. This was a evening workout.
Bench Press: (45x12, 115x5) 130x3x4 - close grip, x3x4 wide grip - speed was decent
200x1x2 - speed went way down
BB extensions: 85x10x5
BB Rows: 185x8x4
Face Pulls: 55x10x3
Hammer Curls: 35x10x2
Recap and other words:
Hmm... Still can't get into the college fitness center like I thought I would be able to. My cousin is working out of town this spring break. I went there last night, just to see if they would let me in. There was only one person lifting at the time, but they wouldn't let me in without a student id. I did get a good look at the place, and let me tell you it is tight. Besides the fact that they have ten power racks, they had two Reverse Hypers, and a GHR. I've never seriously trained the squat before and seeing this about made me piss my pants. :D. I'll start lifting there with my cousin in the evenings starting the week after spring break.
Two more workouts this week. Legs on Thursday and ME bench on Friday. I'll be in Colorado through Wednesday of the next week. Then two weeks later I'll be taking a week off to go to San Antonio.
EDIT: I finally got back the pics my parents took at the meet. I don't have a scanner or digital cam or I'd post em. My favorite is the deadlift pick with 385 (second attempt),Didn't get a picture of the 400 though.
03-19-2003, 02:49 AM
How's the back? Most of the large universities have nice gyms along with nice equipment. Hope the back is feeling better so you will be able to try out one of those power racks.
Bradley: Hey. Thanks for posting man. Yeah, I'm not sure about my back yet. Last tiime I thought it felt good I screwed it up even worse. I'll do some light work tommorow (shouldn't be anything too heavy). Then I'll have a few more days off. After that I might start training it again.
SWOSU isn't really a large university. They just have a badass weightroom. The only reason they could afford it is because a much larger college (Div. 1) asked the football team to come play them. They were actually paying for the college to come over and play them just so they could get an easy win. The money they gave them paid for the whole weight room. It's real nice, and I can't wait to start lifting there.
03-19-2003, 06:57 PM
Hey DK what are face pulls again man, sorry. I think I what they are somewhere but I forgot. Good workouts lately man. And nice work at that meet.
Monstar: I use a crossover pulley at face level and just pull both sides to my face. I push my chest out and squeeze my shoulders together. I think it is a great exercise for rear delts and the traps.
03-20-2003, 10:32 PM
Wow, WHAT? Haha.
I have never ever ever heard of anything like this before. So you get in the cable station almost like youre going to do cable crossovers, and you just pull the high-cable pullies to your face? Sticking your chest out, okay. Ill have to give these a shot.
Monstar: Yeah man. You can also do it with a lat pulldown also I think, using both hands and just pulling it towards your face. There is a picture of it being done this way at the elitefts Ask Dave exercise descriptions.
Hack Squats: 235x5x5 - These were kinda tough, but mainly because I'm getting sick and have a little cold thing goin on.
Speed Deads: 245x3x5 - These were nice 'n fast. Back didn't bother me much at all
One Leg Squats: 65x10x4 - These were a bitch. I could hardly walk straight after these sets.
Pull down abs (with rope): 100x10x5
Recap and other words:
This was my last workout before my break. Everything was pretty good except for the fact that I'm getting a cold. Oh well, at least I'm taking a break. My back felt awesome after the break It will be fully recovered if it isn't already. This is 2-21 and I'm actually really sore today. My hams and glutes are really killing me. When I get back to it, I plan to use awhile to focus on learning the squat. After 3-5 weeks. I'm gonna go full Westside like I never have before. Bands, Reverse Hyper, GHR, Power racks, and the whole works. Westssssssssiiiiiiiddddddddeeeeeeeeeee! :D :D :D
I'll be headin to snowy Colorado tonight and be there until Wednesday. I'll be home through the next Sunday then I'm off to San Antonio, Texas for a week, for a school thing. I guess I won't be on for awhile so I'll see you guy later. Keep lifen dem waits.:strong:
Hey what up? I'm back for awhile now. Just got back from Denver. Damn, they had a bunch a snow up there. Anyway's, I'll probably get back to the weight room at least a couple more times before I have to go to Texas for a school trip. This sucks. I want to start lifting consistently, but I've had so much crap to do lately. I'm sure some of my strength has been wasted.
I also just read the thread about Dr. Mel Siff. Very Sad. RIP. :(
I went to the gym today to do ME bench, but ended up leaving because I felt to sick to go. I have a bad cough and am having trouble breathing. I'm definately going tommorow though, because I want to get three workouts in before I have to leave again. I'm kinda pissed I can't ever get back into the routine, but I'll just have to go with the flow I guess.
By the way, you can scratch whatever I said before about my back feeling better. Well, It was, but it hurt all day today. Hopefully I can get back to the back the week after next. :)
Scedule for this week: Friday - ME Bench, Sunday - Legs, Monday - Speed Bench.
03-27-2003, 06:34 PM
Hey man, sucks about the cold. I have had a bit of a head cold for about a week now and it really sucks cuz my sleep is constantly interrupted with neverending coughing and a stopped up nose. Get better man, and I will try and do the same.
Hercule: Sorry I haven't checked my journal lately cause I haven't been around. I still got my damn cold though. Do you still have yours? If you do have you been lifting still? BTW, what area do you live in. I was in Houston and San Antonio this past week for our school's choir tour.
Close Grip Bench Press: (45x10, 135x5), 145x3, 155x3, 165x3, 180x1, 195x1 PR, 205x0
Bench Press: 80x34 - Tried that "Bench of Death thing that NateDogg and Saturday Fever have done. It really wore me out.
Lying Db Extensions: 80x6x3 - I probably should have done these before the bench of death thingy. I think I could have gotten 8-10 reps if I did.
Low Cable Rows: 130x8x4 - These were okay at best, nothing special.
Incline Abs: 10x4x10, 5x10 - I really needed some ab work. So I'm going to be doing these on the two bench days this week. I can tell my strength really dropped here. It's been awhile.
Recap and Other Words:
Wow! This is my first workout back from about a 2.5 week break due to sickness and travelling. Overall it was a good workout and a good way to get back into the swing of things. I actually didn't feel like lifting today after school. WTF? Lost motivation? I don't really know, but after nearly hitting 205 in the close grip bench I remembered why I do this. I'm so ready to get back into the full westside routing. By back is completely healed now I'm sure.
For the next couple of weeks I'll be doing a slight variation on westside. It is this:
Tuesday: ME bench
Thursday: Squats, Good Am's, and Box Squats
Friday: Speed Bench
I'm going to start lifting at the college (hopefully) and learing the form on squats and good am's. I'm not sure how long I'll do this before switching back; I was thinking two to three weeks. I'm just glad to be back and loading up the bar. ;)
My goal is to get in posted no later than one day, so here it is.
Deadlifts (Sumo Stance): (195x6, 115x6),145x3, 165x3, 205x3, 245x3, 285x3, 325x1, 365x1, 405x1PR, 410x1PR
SLDL's: 315x6x2, 295x6, 280x6 - I wanted to really finish back off, even though I was already almost wasted from the deads.
One legged Squat: 70x10x2 - I like these.
Seated Calf Raise: 205x8x2 - I honestly don't know what these were for. It was getting pretty late.
Recap and other Words:
4 PLATES! I finally pulled it. I actually put on 410 after that and got it. The intesity was through the roof last night. No one was in the weight room the whole time except for me.
Reasons I still think I could do more: 1) My abs were so sore from two days ago, they hurt when I coughed, laughed, or took a crap. 2) I always thought I was stronger with conventional stance. I pulled conventional at the meet and just got 400, but I really thought I could get more. Later when I tried it again is when I hurt my back.
I was supposed to lift at the college with my cousin, but it didn't work out again. He wanted to lift at 9:00, which is pretty late for me to be out anyway, but I went and he wasn't even there. So I went to the Y and lifted till near 10:00 I can't get him to get a schedule or anything, so I don't know how that'll go. The moment I walked into the college gym I was asked for my college i.d. Luckily I didn't get kicked out. I got to look around a little. Here is a little of what I saw, they have: 10 Power racks, 10 Olympic Benches, 4 reverse hypers, 4 leg curl/extension benches, a leg press, and alot of other equipment I hadn't ever used before, all brand new. I really hope I can start lifting there someday, but I need my cousin to actually show up. Well, this has kinda been a long drawn out recap, but thats okay.
This was a great workout and I'm so glad I finally topped 405. Next stop 3xbw! :)
04-12-2003, 02:18 PM
Nice work on the deads. Looks like the back has fully recovered:) Have you pulled sumo style before?
Bradley: My back is recovered, but it is sure sore from not lifting for awhile. The last time I lifted sumo was January 14, and I pulled 360. I had only lifted sumo one time before that, and I thought that was really good at the time. I always thought I was stronger with conventional, but now I'm really not sure.
04-12-2003, 05:39 PM
Nice work with 405 and 410 man, good job!
04-12-2003, 05:59 PM
DK- I live about 30 minutes south of Hugo
Monstar: Yeah, 4 plates has been a goal of mine for quite some time. I'm glad I didn't stop with 405 and settle for just a 5lb. PR.
Hercule: Okay, we didn't come to close to Hugo. It would be cool to lift with another powerlifter who is as into it as I am.
Extra Workout - (Recovery for sore, lower and upper back, lats, hams, and abs
4 sets pull throughs: 175x10
4 sets bb rows: 95x8
4 sets hyperextensions: +10x10
3 sets decline abs: bwx10
I'm not exactly sure how these are supposed to work. (I put a thread on this in the training forum.) Is there a specific % I should work with. I'm never sure if I'm going to heavy when I'm already sore. The article I read by Louie Simmons at elitefts.com made it sound like you went kinda heavy, but I'm not sure maybe I just read it wrong. If you can help me out here post it.
04-12-2003, 08:23 PM
Yeh DK, that would be awesome. We need to get together some time and pump some iron.
Bench Press: (45x10x2, 85x5), (Tried various weights from 100 to 130 and decided my speed was best with 120-125), 120x3x2/ pinky fingers on the rings, 120x3x3/ three fingers from the smooth, 120x3x3/ one finger in the smooth*
Close Grip Incline Press: 115x3, 130x3, 145x3, 155x3, 165x3 /PR
BB Rows: 175x8x4 - Maybe it's just me, but I feel these more in my shoulders and upper back than my lats. Maybe I should check my form again.
Bent Over Side Laterals: 30x6, 20x10x3 - Man, I don't know what happened here. These really sucked, I used to be alot stronger with these. :(
Recap and Other Words:
This workout was kinda blahh. Next ME bench I'm going to test my max bench. I read a benching article by Dave Tait and decided I was lifting too much on DE day. I think I have real good speed with 120, but I might raise it after I max out bench.
I tried 175 on the close grips and actually hit it, but the spotter did most of the work for me so I can't count it as a PR.
The last too workouts I felt kinda outa shape. It's probably just been from the long break I've had. I was bored tonight so instead of doing the supergripper I did some cardio. see below.
HITT - 20 min. - Well, now I remember why I hate cardio. I hate cardio, I hate cardio, I hate cardio. Don't worry, I'm not tryingt to loose weight or be a fitness guy or anything. I've been wanting to get a sled to pull for awhile now for GPP workouts and stuff. I just haven't had the money. Pushing and pulling the whellbarrow just doesn't seem to work the same way pulling the sled would. So I guess that is on my to buy list once I get some money. Did I mention I'm broke?
04-13-2003, 10:22 PM
Nice job on the CG bench DK, impressive man. Keep up the hard work.
Monstar: Thanks for the support Mike. I really appreciate it alot. 165 on the Incline is making some progress for me. Last time I did these I used them as my ME lift and got 170x1.
Well, it looks like that running stuff did me in. No, really, my calves and groin are really sore. So is my front delts, but that's another story. DE bench always seems to get me sore, even more than ME bench. I'm pretty sure I'm still good for a ME lower body workout tommorow!! :)
Hows westside treating you?
I'm not a fan of running either, maybe you can get a jump-rope? When I did cardio I preferred to jump-rope in front of the T.V.
Kenn: Westside has given me some good results. I've increased my dead 65lbs. and I'll be testing my bench on Thursday. The jump rope sounds like a good idea. Every now and then I like to take a jog, but HITT for 20 minutes is a completely different story. I don't do too much cardio. I just felt like I my workouts were lagging from me being a little out of shape.
Hack Squats: (65x10, 95x5, 125x1), 135x3, 175x3, 205x3, 225x3, 245x1, 265x1, 275x1,285x1, 295xmiss - (prev. PR was 245 on 11-21-02)
Power Cleans: 95x5, 145x5, 185x1 - First time for these. I wanted to add an olympic movement in, and I might stick with these for awhile. I also kinda tweaked my wrist on the 145x5 set. Otherwise I think I could've got more.
Hyper Extensions: 90x8, 80x8x3 - Good stuff.
Pull down abs: 100x15x5 - I'm not sure if this is cheating or not, but I leaned my butt against the pad. Otherwise I couldn't do as much. Not like I didn't get a good burn in the abs though.
Recap and Other Words:
Hack Squats seem harder to me than normal squats. I did hit a nice PR on em though. I'd been wanting to do some power cleans for awhile, but never put them in. I'm thinking I'll probably do these more frequently for awhile. I went for 90 on the first set of hypers, but decided I wouldn't be able to get the rest of the sets with that weight, so I lowered it to 80 for 3 sets.
Pain/Soreness This is 4-16 and my traps are really sore. I'm not sure if its from the Hypers or what. I didn't do any shoulder movements. Its just my traps so I don't think It will affect my bench, so I'll try and hit a PR tommorow.
My bench shirt came in today. I ordered it the first week in February. It is a Titan Fury. I tried to get it on, but I think I'll wait till someone gets home so I can get some help. Actually I think I'm going to return it. I just don't feel like I'm experienced enough to be using a shirt. Hell, I don't even squat. I wouldn't use it for training either. Really the only reason I wanted it was for the meet, but since the meet was Late February it's a little to late for that. And I don't know when my next meet will be. I don't even know if the shirt would fit me by my next meet. What I'll do is find out real early when my meet will be, and just order another one. I'll use the money I get back from this to buy a pair of mini and light bands.
Right now the plan is for a ME bench session tonight. I was going to max out on bench, but I'm not sure if I should. My traps are really sore. I don't know what it was. I'm assuming it was just holding the barbell there for hyper extensions Wednesday. I think I probably will bench, and if I do less than what I expected I'll do it again next week.
Hey man! that hacksquat set looks brutal, GREAT JOB :D
I never used a shirt before, one of my friends did and it took three of us to get it on him, then when it was on he walked around with his shoulders pulled forward until he gt on the bench and had to work each arm under the bar to bench. It looked pretty uncomfortable, but it DID increase his bench.
are you going to be doing westside all the way up to your meet then?
Kenn: Thanks for the support. I'll probably try the bench shirt on again today. You're right though it is really tight. I might not even be able to get it on. I don't have three people to help me.
I'll keep doing westside for awhile. I keep making progress on my lower body lifts, but my bench is stuck. I'm gonna need to change something in my bench workouts, because I'm not gaining anything.
Bench Press: (45x8x2, 135x3, 165x3, 205x1), 225xmiss :mad: - This pissed me off so much! My bench hasn't went up since January 25.This could be to blame on some really sore traps. I actually think they got beat up from the power cleans not from the hypers as I thought before. :mad:
Barbell Extensions 50x8x6 - I learned the correct form for these today. I used the form on elitefts.com and tried to keep my elbows in. Isn't funny that with the form I used to use I could do 85x10x5, but keeping good form I can only do 50lbs for two less reps?
Close Grip Pulldowns: 50x10x4
Db Bent Over Rows: 100x 8x4 - I feel these in my lats so much more than with a barbell. BB rows hit my upper back more. I think.
Incline Db Hammer Curls: 30x10, 35x8, 40x4 - Good sets, I think my left bicep is weaker than my right, as I could always get an extra rep with my right when my left was already dead.
Recap and Other Words:
Man I'm pissed. I'm tempted to use next weeks ME day for Bench again. I just want 225 so bad. I've been stuck at 215 for such a long time, and 215@165 is not a good bench. I know my form was good enough I kept my back tight, kept my elbow in and upper arms against torso, my grip was middle fingler on the ring, I filled my belly with air and just pushed in a straight line. I think I might start basing my bench days on this
Bench Program (http://www.testosterone.net/articles/158bench.html) written by Dave Tait. My dead keeps making progress, but my bench is in a rut. Does anyone have any comments or advice? I'll probably max out again next time I do ME bench.
pain/soreness: Today is 4-18 and My triceps and biceps are kinda sore today. The upper part of my triceps are sore which is what I wanted to hit.
Just a note: You might not see me on much for awhile. I don't know. I have a term paper that I've neglected, and I have 30 notecards due Monday. I really need to use all the time I have to work on this.
I'm really mad :bang:
Speed Deads: (65x10, 185x5), 205x2x8
Romanian Deads: 295x5, 295x4 - (grip failed)
Hyper Extensions: 95x6x4
SLDL's: 275x6, 185x14
Decline Abs: (3 sec. pause on the way down) 5x10x5
This was a good workout. I forgot my chalk and my hands were sweaty, and I wasn't getting my reps on the Romanian Deads. So I did some hypers. Next week I'll remember my chalk and hit the Romanian Deads hard.:)
pain/soreness Today is 4-20 and my hams and glutes are a little sore not too bad, but then again when am I not sore? I guess It's just my body catching back up from my two week break I had to take. Seems like I'm sore after every workout.
Oh yeah, term papers suck. Anyone know anything about Washington Irving?
Extra Workout - GPP - (conditioning, sore hamstrings and glutes)
Wheelbarrow Pushing - 3 sets of about 125yds. x110 pounds
Wheelbarrow pulling 2 sets of 135yds. x110 pounds
Bored? Wanna answer a question?
I'm not exactly sure how these are supposed to work. (I put a thread on this in the training forum.) Is there a specific % I should work with. I'm never sure if I'm going to heavy when I'm already sore. The article I read by Louie Simmons at elitefts.com made it sound like you went kinda heavy, but I'm not sure maybe I just read it wrong. If you can help me out here post it.
Bench Press: (both benches were taken so I used db's 25x10, 40x5), 130x3x2/ pinky fingers on the rings, 130x3x3/ three fingers from the smooth, 120x3x3/ one finger in the smooth, 185x1
JM Press: 155x3, 165x3, 180x3 - I've Lost five lbs. on these. No PR's today.
BB Bent-Over Rows: 135x8, 185x8x3 - Good sets really hit my lats hard.
Bench of Death: 75x34, 75x19, 75x15 - = 68 reps
Face Pulls: 75x6x2
I worked out today since the gym was closed yestarday. Workout was pretty quick today (45min. compared to the hr.+ I usually lift.) I don't think it will affect my ME workout on Thursday, but who knows. I didn't hit any PR's today, but it felt like a great workout anyway. I raised Speed Bench 5 lbs. which was no problem. Speed was great today. 185 came up pretty fast too. I'll be working lats both bench days. The "Bench of Death" is brutal. I'll have to keep doing these on my DE days. 75x6 was pretty tough on the last set of face pulls.
pain/soreness hams and glutes are still alittle sore. ME Squat/Dead tommorow:eek:
04-21-2003, 07:35 PM
Awesome workout man. I am extremely jealous of your Bentover Rows. Mine suck ass, they are quite embarassing. Maybe they will increase soon.
Hercule: Thanks for posting. My form was off for awhile on the rows. I fixed it and I'm making progress with them again.
Hack Squats: (65x10, 95x5), 155x3, 185x3, 205x3, 225x1, 255x1, 290x1,295x1 (prev. PR was 285 last week)
Power Cleans: 100x5, 135x5, 155x1, 185x miss* - this was bad.
Pull Throughs: 215x15x2
Barbell Bicep Curls: 90x4, 80x6, 65x10 - I didn't know what to do after the power cleans incident, so I did some curls.
Pec Dec (recovery): 3 sets of 12
The good news: I set a new PR on box squats. 295 actually didn't seem like that much I might be able to hit three plates next time I do these.
The bad news: On the last set of power cleans, I coudn't get the bar up and when I hoisted it up it hit my chest. My chest popped like four times. I was pretty sure I would get it, after all I hit 185 last week. I don't know what went wrong. It's hurtin right now. It actually feels kinda like it did when I had my car wreck and my chest hit the steering wheel. (I was good again after about three days if I remember correctly). It was bothering me and I didn't want to make the injury worse, so I decided not to do any heavy supplemental exercises. I actually tried benching with two plates on the bar and it felt fine. Although right now it hurts to sneeze. I should be good to go in a few days. I will definately be icing the next couple days. The Pec Dec was good Isolation for the chest. I just did three sets for recovery.
pain/soreness see above, front delts and triceps are a little sore. My back hurt a little today too. I think I'm going to low on my SLDL's. I've always touched the plates to the ground. (Man, I've got issues.)Tommorow is a rest day!:) Rest and Recuperation. ME bench on Thursday if I feel up to it.
04-22-2003, 08:05 PM
Excellent Job on the Hack Squats. I will have to try them soon. That Powerclean accident sounds painful. Little powerclean horror story- My friend was maxing out, and when he was rackin it, his hands were sweaty and he fell back, AND the bar fell on him and broke his collarbone on the way down.
Ecxcellent lifting session bro, keep up the hard work.
Hercule: Thanks for the support. You should give hack squats a try. It is really the closest thing I can to a squat because I don't have access to a power rack yet. They seem to be a harder movement for me. Yeah, power cleans can really screw you over if you aren't careful and use good form. lol, tell your friend to use chalk next time. That would suck soo much!
Today I've been icing my chest and layin around working on my term paper. Tommorow is doubtful for ME Bench. Chest is still hurting doing simple things so I don't think it would be wise to be lifting heavy.
Training: (Medium Volume)
2 Board Press: 55x10, 135x3, 150x3, 185x3, 205x1, 215x1, 225xmiss, 225x1
Barbell Extensions on the Floor: 60x5x2, 80x3x2
T-bar Rows: 225x8x4
Close Grip Pushdowns: 90x8x3
Rear Delt Dumbbell Raises: 25x6x3
Workout Time: 55 min.
I have never before tried to stay under an hour, and my workouts have always been pretty long. Too much volume and too much rest between sets could be why. My workouts will always be under an hour from now on. If I'm not done with a workout in an hour, I will leave.
2 Board Presses were painful. I probably shouldn't have done them, but I like heavy weights and I'm a dumbass. I missed 225 and then came back and hit it. A five pound PR over my Bench. Yeah!:( ----- Extnsions were done to the chin. I could probably raise the weight on these next time. ----- T-bar Rows are now my favorite Lat exercise. Nothing has hit my lats as hard as these. I did try 270, but that was too high. Maybe I'll raise them to 250 next time. ----- In case you didn't know I'm now doing the Dave Tait Bench Routine (http://www.testosterone.net/articles/158bench.html). It is westside only the volume changes from week to week.
Working out with no real set schedule isn't working anymore. I end up missing workouts because and saying I'll do them on the next free day, and then I end up missing the workout. No more. Here is my set schedule. I will go by this unless I feel I need an extra day of rest or GPP or something. Here it is:
Monday- ME Squat/DL
Wednesday- ME Bench
Friday- DE Squat/DL
Saturday- DE Bench
This is what I'll be using until school ends. Then I might keep it or do something else. I do know that I'll be doing westside though.
I'll be skipping speed bench and doing a light speed squat/dead workout tonight. Then I'll start on Monday with ME Squat/Dead.
I'll be returning my bench shirt and ordering some bands sometime near the end of this week. I can't wait to start training with bands. :)
04-26-2003, 02:31 PM
Excellent job on the 2 Board presses man. Strenght is great there. Really incredible. Keep up the hard work man. I hope you chest gets better. I have some muscle tears and strains in my right bicep, so that is holding me back a lot. Injuries suck.
Hercule: Hey man, thanks for the compliments. I know I have a really weak bench even at my bw, but I have confidence I can bring it up. It did hurt, but not too bad. I just hope I can heal soon. I agree with ya though that injuries suck!
Speed Deads: (135x8), 215x2x6, 365x1
Hyper Extensions: 60x10x3
Machine Sit-ups: 80x15x4
This was just a brief workout. I'm saving myself for Mondays ME lift. ----- Speed was great on the deads. 365 came up fast as well. ----- Abs were done with machine sit-ups. (I guess that is what it is called)
Workout Time: 30 minutes.
Other: Hey, It's already my second workout post today. I really wore myself out today. I didn't get much sleep and then I worked till 5. The workout just finished me off. I gotta get some sleep. Tommorow is a rest day, err term paper day.
pain/soreness None. Chest still hurts when I put a lot of weight on it.
04-26-2003, 08:23 PM
nice job DK! especially with the dead's.
04-26-2003, 08:31 PM
Did you do two workouts in one day or did you just post one today from another day?
GhettoSmurf: Thanks man. Deads have always been my strongpoint. I've made my back pretty strong. I need to get my bench up.
ryan1117: Sorry I didn't make myself very clear. The first workout was Friday 4-25. The next one was on Saturday.
04-27-2003, 06:18 PM
Where is your bench sticking?
My sticking point is about 4-6 inches off the chest. I've been stuck at 220 for awhile now.
Deadlifts standing on a 4" box - 115x3, 165x3, 205x3, 265x3, 295x1, 365x1, 375x1 (prev. PR was 360 on Dec. 24, 02)
Romanian Deads: 295x6x4
Hyper Extensions: 80x8x2
Decline Abs: 15x10x3
Db Side Bends: 110x10x2
workout length: 60minutes - Barely made it.
365 was a PR on Platform Deads. I did them standing on a platform about 4-5" off the ground. It wasn't hard enough so I added ten pounds and pulled it. 375 was slow. ----- I hit the hamstrings hard with the Romanian Deads and Hypers. I was actually gonna do some seated good am's, but both of the benches were taken and I didn't want to hurt myself. I like Romanian Deads more than SLDL's. They were heavy and hard. ----- Finished off the abs and obliques with six sets. I was literally dizzy after this workout.
Other: My lower back has been numb ever since April 15. I'm almost sure it was the SLDL's I did. I think I've been going to low on them, and I must've pinched a nerve or something. It isn't very painful, but I can definately tell something is wrong. It didn't seem to affect my workout though.
The one thing I'm not likeing about this split is doing ME Deads on Monday. Monday is the busiest day it seems, and the weight room isn't very big. I guess I'm kinda in the way with my deadlift platform and all, but I really don't give a care. Come to think of it I guess I'm the only person there who ever deadlifts.
I'm not sure what ME lift I'll use next week. As gay as it sounds, I was thinking of doing squats in the smith sometime. I guess it would be something different, and I know the Y will never get a rack. This summer I will either take a class at the college so I can lift there, or buy and put together a power rack with my dad.
pain/soreness Back is numb. Probably have doms in my hams tommorow.
ME Bench on Tuesday.
04-29-2003, 04:52 AM
nice job with the PR!
did you ever think of getting your back looked at? or is the pain/numbness pretty bearable
Thanks for the compliment. Yeah, the pain in my back is bearable. Deadlifting that much proved it to me. But it is still pretty bad. I'm getting a chiropractor appointment sometime either the end of this week or the beggining of next week. I'll have them check it out.
Training: (large volume)
2 Board Press: 115x3, 135x3, 155x3, 195x1, 230x1 , 235xmiss
Barbell Extentions on the Floor: 60x5, 70x5, 75x5, 80x5
Reverse Grip Pulldowns: 65x10x3
Rear Delt Db Raises: 25x8x3
Db Cleans: 35x10x4
workout length 60 min
Hit a new PR on the 2 board. I tried to 235, but I just got it half way up and it stalled. ----- Hit the triceps hard with seven set of extentions and pulldowns ----- I got 25 for two more reps on the bent over db raises. Next time I'll use the 30's and I'll use the 40's for seated db cleans. Good Workout. I was really happy to hit PR's on the 2 board two weeks in a row.
I talked to a guy from the college football team today. It was kinda cool to talk to someone who does westside. He said only two guys on the team do train WSB though.
pain/soreness: My back is sore/strained/numb - (I've got a chiropractor appointment) and I've got a killer headache right now. :(
04-30-2003, 10:48 PM
nice job on the bench and dead man!
04-30-2003, 11:57 PM
Work off 1-boards and 2-boards a lot, and if you have bands, use them! :)
Thanks guys, I'm gonna get two pairs of bands (mini and light) sometime real soon.
Speed Deads: 330x2x6
Speed Sumos: 345x2x3, 385x1
Hyper Extensions: 100x5x5
Db Bent-Over Rows: 75x8x4
Incline Abs: +10x10x4, 10x8
Hammer curls: 45x8x3
Recap: I raised the speed deads 15lbs. and they're steal really fast . No problem. ----- Next, I did three sets of speed sumos. Still really fast. 385 lost a lot of speed, but what can I say. ----- Did some rows. I did all I could really do after those hypers. I was worn out. ----- Incline abs were awesome. They hit my abs harder than any other movement. They're my favorite ab exercise by a long-shot. ----- Finished off with three sets of hammers, and found out that my right arm can curl more than my left. Hmmm.
workout time: 60 minutes
This was a good workout. I was almost dizzy when I finished. I'm gonna be doing lats on either just one of the ME and DE Squat days or both of them. They aren't in the bench routine I'm doing and I don't want to raise the volume of those days any more.
pain/sorness: lat, glutes and lower back are kinda sore today on 5-3.
I had no idea the gym closed at 7pm on Saturdays. So I had to put the workout off til today.
Training: (large volume)
Speed Bench: (45x10, 115x5), 130x3, 130x3x2 - pinky fingers on the rings/125x3x2 - three fingers from the smooth/ 125x3x2 - one finger in the smooth
Bench Press: 115x20, 16
Elbows-out Extensions: 45x8x4
Front Plate Raises: 45x4x8
Face Pulls: 95x8x5
For some strange reason my speed on bench seems to go up and down. Like last week I did 130 fast. This week I just didn't feel it. The rest of the workout was great though. ----- I should have lowered the weight for the next sets of bench. I was going for two sets of twenty. The routine I'm using had chains on that bench so the percentages kinda messed me up. ----- Elbows-out Extensions - This is a great exercise I've never done these before hit the upper part of my triceps hard. ----- Face Pulls - These were described different than how I usually do them. So I tried do them with a lat pulldown using both hands and pulling the bar to my chin.
workout time: ?? forgot to check the clock. Had to be under an hour though.
Face pulls the way I used to do them - www.weightliftingdiscussion.com/facepull.html (http://www.weightliftingdiscussion.com/facepull.html)
I did them the way described in the exercise descriptions at elitefts.
pain/sorness: none to speak of
ME Squat/Dead tommorow!
SLDL: 135x5, 185x3, 225x3, 265x3, 285x3, 315x1, 335x1, 385x1
One Legged Db Squats: 70x10x3
Pull Throughs: 215x12x2
Pull Down Abs: 85x20x3
Did SLDL's for a max. (my eqaivilent of Good Mornings) I hit 385 for a PR and maybe could've gotten more, but my back said no more. I enjoyed watching people stare in awe of me deadlifting. lol. ----- I probably should have done some rows instead of the chins. I just hope I didn't fatique my front delt for ME day because they are already pretty sore. ------ finished with the stack for pull throughs and some abs.
workout time: just under an hour
Good stuff. I'll probably be doing floor presses for ME bench on Wednesday. Be prepaired for a PR!!
pain/soreness Wow! Front delts are killing me. I tore them up with the high rep bench stuff. ----- Triceps are little sore, nothing to bad.
05-06-2003, 04:46 AM
great job with the SLDL's!
Training: (low volume)
Floor Press: 55x10, 85x5, 135x3, 160x3, 190x1, 210x1, 225x1
Barbell Extensions on the Floor: 45x8, 75x3, 85x3 , 95x2, 70x6
Nice lower volume workout. I hit a slow 225 of the floor for a new PR, but my spotter left so I decided to quit there. (well I guess that forced me to quit there) ----- Then I worked up to a max set of three with extensions and got another PR.
workout time: 25minutes
Finally sent my bench shirt back today. I'll have a good $90 to spend on some bands. :) The other good thing is since Titan took so long to send it to me, they included a pair of wrist wraps and two samples of grip stuff that I get to keep now for free.
Tommorow=rest, Friday=DE Dead/Squat
hey DK, that SLDL looks sweet!
I'm only eight weeks into them, and should have been doing them a long time ago. I have never done good mornings either and really think I need to add them to my workouts. That'll be just another exercises that I do that I never see anybody else doing at my gym LOL.
There really arent any big lifters at my gym, and I get most of my inspiration from here on the WBB! Awesome SLDL's :thumbup: :thumbup:
Kenn: Thanks for the support. The best advice I can give you is to never care what anyone at your gym thinks of the way you lift. For example I did yestarday's workout entirely laying on the floor. (I got up in between sets). None of my friends really even care that I lift weights, so I have to get my motivation from WBB and reading articles in powerlifting magazines and websites. I'll start doing good mornings as soon as I have access to a power or squat rack. Hopefully sooner than later.
05-08-2003, 02:46 PM
Originally posted by dkliewer
......so I have to get my motivation from WBB and reading articles in powerlifting magazines and websites.
Another good source to get motivation from are infomercials on Sunday Morning. Every time I see such things claiming they will spot reduce the flab around your abductors or abs without making you big and bulky like weightlifting does, it motivates me even more.
Speed Squats (Smith): 185x2x8
Hyper Extensions: 40x10x3
Bent-Over Barbell Rows: 195x6x3
Machine Sit-Ups: 90x10x4
I finally did them: speed squats on the smith, I guess I've just given up all hope of getting to use a rack. I'll max them on monday to see what I should start using. ----- I've now use perfect form on SLDL's. Bad form on these is what caused my back to get screwed up. ----- The hypers were slow, The rows were too heavy to get eight reps, and the machine sit-ups were brutal.
workout time: 50 minutes
Other: Today is 1-10, and I'm crazy wicked sore today. Everything that I could've got sore from that workout did me in. Quads, hams, and glutes. Abs are okay I guess.
I'll post today's workout this evening.
Training: (low volume)
Bench Press: (45x10, 95x5), 125x3x2/ pinky fingers on the rings, 125x3x3/ three fingers from the smooth, 125x3x3
0.5 Close Grip Bench Press: 135, 175x3, 190x3, 205x1
Barbell Bicep Curls: 80x8x3
Not much to say here. I used the same weight as last week. When I get the money put back in my account from my bench shirt, I'll buy some bands to use on this day. I think using bands would help my bench a lot. ----- The 0.5 close grip is just a close grip press stopping half the way down and pushing back up. ----- I hadn't worked biceps in awhile, so I figured I'd throw them in since I had some extra time.
workout time: 40 minutes
Other: I worked all morning. Which is basically walking around and lifting heavy boxes and stuff. So, I counted that as my GPP and I hope it helped with recovery, cus I'm sore. I also took a long walk tonight. It was really nice and cool outside.
pain/sorness: Hamstrings are sore all the way down and glutes are really sore.
ME Squat might be Monday.
05-11-2003, 06:41 AM
Nice work dk, just checkin' in. :D
Hey everyone. Well, I couldn't get to the gym yestarday. We had our junior/senior fun day, and we played laser tag all day. After taggin people all day I was pretty wore. Anyway, I hope I can get in at least Wednesday and Thursday and then maybe one time over the week end. I'll just skip ME squat this week. Everything is so busy lately. I'm really cramming to get ready for finals and get my research paper turned in before the last day of school. Then I'm free. I get to work every day, but I'm free. Oh yeah, Working kicks schools ass.
Training: (high volume)
Db Press: (20x10, 35x5),50x20x3 - whew
JM Press: 95x8x4
Reverse Grip Pulldowns: 60x12x3
Face Pulls: 110x8x5
The high rep db presses always kill me. If I'm able to raise my arms tommorow I'll be surprised. ----- JM presses were a lot lighter than usual but still heavy. I was just more fatigued than usual after the 20 repers. ----- Face Pulls still seems like a funny exercise to me. The way they describe for you to do it is to take a shoulder length grip on a lat pulldown bar and just pull it to your face. I leaned pretty far back, pulled the bar to my chin, let it go back up then relaxed the muscles in my upper back for a second and pulled again. They seem to work quite well.
workout time: 45 minutes
Our football coach made us sign a contract that we would lift weights for a minimum of eight weeks this summer. We were supposed to have our parents sign it that they would keep us committed. I just handed my back signed. I think if anything would happen it would be my parents telling me I need to go do something, and me yelling, "Shut up, I'm gonna go lift." Anyway, I felt kinda weird because the coach praised me in front of the whole team. He told the guys that if they started lifting they could look like David. It's funny though, because he thinks I do this for football, but I don't even like playing football that much. Sure it is great to be able to release all the pent up aggression, but weightlifting is my thing and I'll never quit until I die.
pain/soreness: Nothing. Tommorow may be a different story though. :)
Smith Box Squats: 135x5, 185x2x3, 245x2x5
Sldl's: 305x6x2, 325x5,4
Barbell Rows: 185x8x2, 185x6
Incline Abs: +15x10x3
Woo hoo! box squats on the smith. I used a small stool set on top of a 45lb. plate. They were fun. ----- Sldl's were really heavy again. I was really feelin it on these. ----- Pull throughs were the whole stack.
workout time: 50 minutes
Damn, sorry this post is so late. This workout was Thursday. I swear I haven't been near this site for awhile. I finished up my research paper on the day it was due, and school is out. To add to that, our school had a fun day on Friday and I got sunburned pretty bad. I also started my job today. I'm gonna be working at John Deere again this summer in the parts dept. I'm looking forward to DE Bench on Sunday. I'll post my new split on Sunday too.
pain/sorness: I feel good. I've had a good two days off. Rest and diet haven't been the greatest though.
Training: (high volume)
Bench Press: Speed Bench: (45x10, 95x5), 125x3, 125x3x2 - pinky fingers on the rings/125x3x2 - three fingers from the smooth/ 125x3x2 - one finger in the smooth
Barbell Extensions: 70x5, 80x5, 90x5, 95x3
Db Side Raises: 25x10x3
Plate Raises: 45x8x3
Seated Db Cleans: 35x12x3
Not much to say here. Nice Workout. Shoulder's really took a beating today. Oh yeah, remembered something. When I was doing the speed benches the top of my middle finger turned all blue and really hurt to put pressure on it. It went away really quick though. I'm no MD, but could that have been a blood vessel?
workout time: I didn't look at the clock when I got there, so I really don't know.
New split will be
Sunday - ME Squat/Dead
Tuesday - ME Bench
Thursday - DE Squat/Dead
Friday - DE Bench
That is after this week since I'm one day off. I'll finish this week off and then start this next week.
Smith Squats: (65x10, 95x5), 155x3, 185x3, 215x3, 245x3, 295x1, 315x1, 330x1
Hyper Extensions: 90x10x3, 90x8 (failure)
Pull down abs: 105x12x3
I don't know if this is good or not. I was exhausted and didn't have much motivation. I didn't have much energy left after work. ----- Ouch. Hit failure on the hypers. ----- and I was completely wasted for the abs. I was running on empty the whole workout.
workout time: long rest breaks and a lot of trying to pump myself up to no avail. 60 mins.
This workout needs to be on Sunday. I just don't have much energy left after work. I think this day deserves Sunday more than my bench, because I'm on my feet all day lifting stuff and walking around. Maybe I need to buy some energy fluids to drink. :) I made it last year during summer with a four day schedul, but it for sure wasn't westside.
I know what you mean about being exhausted after work. that was how it used to be for me when I first started BB. I used to do landscaping and it made it hard to stay motivated to push iron after pushing a wheelbarrow full of crap all day Now I am in school so plenty of energy :D
Maybe more fluids would help, I dont know. For myself I couldnt find anything to keep my energy levels very high. I eventually got another job.
330x1 is AWESOME!!! thats higher than your last best you gots posted on your sig........
Thanks Kenn. Yeah, I'm out of school now so its off to work. I think I'll be okay with with ME bench and the speed days on work days, and I'll move this to a day when I have more energy.
I didn't really know what to expect on the squat because. The smith is entirely different than a power rack. I can't count it though because I feel it is an easier lift. If I would have had more energy I feel like I really coulda busted out with a huge lift.
Time to rest, tommorow I three board press.
Training: (Medium Volume)
3 Board Press: (45x10, 95x5), 3 board - 135x3, 160x3, 190x3, 205x1, 230x1, 240x1, 260x1
JM Press: 115x3, 135x3, 145x3
Seated Elbow's out Extensions: 30x6x3
Face Pulls: 115x8x3
Wow. I guess I know where my sticking point is. I can't even describe how awesome it feels to hit 260. I had a old dude spotting me, but I'm pretty sure the last rep was all me. It just felt smooth all the way up. So now I that I know exactly where my sticking point is, is this what I should train the most (3 board). ----- You can disregard whatever I've said about PR's on the JM Press, because I know I wasn't using the right form. I was just going down four inches from the chest and then just pressing up. (I'm not sure what for) I wasn't letting the bar roll back. I did that this time and, they were hell. ----- I got 45's last time I did the extensions. I guess I just lost a lot of strenght on the JM's. I really felt these in the lower part of the triceps and the delts. Next time I'll try them laying on a flat or incline bench.
workout time: 50 minutes.
None. Talk to ya later.
Speed Deads: 220x2x6
Speed Sumos: 260x2x3
Db Rows: 75x8x3
Dimel Deads: 205x15x3
Leg Raises on a vertical knee raise (db between feet): 5x15x3
Speed was great on all the deads off the floor. ----- SLDL's were hit my hamstrings hard. I'm still a little sore today. ----- Whenever I get really really sore I usually look to see if I did any lift that I haven't done in awhile. Dimel Deads were that lift. My rear delts and traps really got sore from these. I really didn't expect that to happen. They also finished off my hamstrings. ----- Three sets of abs and I could hardly walk out of the gym.
Tonight I'm gonna hit the gym for speed Bench and then tommorow is ME Squat.
pain/soreness my whole shoulders. ! :)
05-24-2003, 04:18 PM
Oh yeah, remembered something. When I was doing the speed benches the top of my middle finger turned all blue and really hurt to put pressure on it. It went away really quick though. I'm no MD, but could that have been a blood vessel?
I am no MD either but it sounds as though you just pinched the top of your finger which cut off the circulation. Kind of like when you wrap a rubber band around the tip of your finger and leave it there for a few minutes. After a few minutes it will turn the tip of your finger blue.
I don't know if this is good or not. I was exhausted and didn't have much motivation. I didn't have much energy left after work.
Do you work out immediately after work? If possible I would try to get some down time and maybe a little rest before going to the gym. Whenever I was working 8-10 hours a day last summer I just decided to go to the gym before work. Although I don't know if this would be an option for you.
Also, you have to take into account the extra activity that you will be doing which would also mean that you are needing more calories throughout the day.
Nice work on the PR's. Looks like westside is going well for you.
Sure it is great to be able to release all the pent up aggression, but weightlifting is my thing and I'll never quit until I die.
Thanks for posting Bradley. I think you may have been right about the finger. It's wasn't a big deal though the pain went away after about a day.
I don't think going to train before work would be an option for me. I need my sleep and I don't think my workouts would be as productive. I do get an hour of rest before workouts then supper then workout.
I'm really trying to eat a lot. Not really bulking just trying to maintain, but gaining some weight wouldn't bother me. I'll post my diet for the summer below. I don't want to post my diet everyday because It doesn't change much.
Btw, thanks again for the support. The post from WBB users really helps with motivation and stuff.
Breakfast (7:30 am) - Two eggs, glass of orange juice, bowl of Post Shredded Wheat N' Bran, and a glass of milk.
Coffee Break (10:00 am) - Something easy that I can pack (snack crackers, ham or tuna sandwich)
Lunch (12:15 pm) - Ex. (Giant Roast Beef sandwich, medium potatoe cakes, Steak Sandwich, Pasta, Salad..... and the list goes on)*
Breaktime (3:00 pm) - Protein Shake, peanut butter or ham sandwich
Supper (6:30 pm) - *See Lunch
Snack (9:45 pm) - Cereal or leftovers from lunch
*(I drink no carbonated beverages or alcohol)
Training: (Medium Volume)
1) Speed Bench: (45x10, 95x5), 125x3, 125x3x2 - pinky fingers on the rings/125x3x2 - three fingers from the smooth/ 125x3x2 - one finger in the smooth/185x3
2) Barbell Extensions: 55x5, 70x5, 85x5, 95x5
3) Db Side Raises: 30x8x3
4) "Push-Ups of Death": x52
Note: This was yesterday's workout. ----- Speed was good on all sets. The first two reps of 185 were fast the next one slowed a lot. ----- Shoulders were still a little sore, so I didn't do the seated db cleans like I wanted to. Instead I did Push-Ups. These were done in three "sets" with ten seconds in between them. ----- Tonight is ME Dead. I going to break a deadlift PR tonight so stay tuned.
Training: Weight - 164
1) Deadlift: (Sumo) - 145x3, 185x3, 215x3, 275x3, 315x1, 420x1, 435xmiss,430x1, (conventional) - 405x1
2) Seated Good Am's: 115x8, 135x8, 145x8x2
3) Chins: bwx10, +10x8x3
4) Machine Sit-Ups: 100x8x4
430x1!!!!!:D I was really impressed with the speed that I pulled 420 off with (which was also a PR), so I added fifteen. I couldn't get this off the ground however. I got real pissed and took off 5 lbs, and hit a 20lb. PR. I was even more impressed with the conventional I pulled right after that. 405 was slow but I got it. I've come to the conclusion that sumo is deffinately my better stance. ----- Seated Good Am's were brutal. ----- I finished off abs with the with low reps of 8. All in all, this day kicked ass. I am so happy with deadlifting that much. Next time I deadlift I'm gonna have someone bring my digital camera and get a pic, and I'll post it in here. I might try for 455 next time.
I'm dead tired right now.:redface:
05-26-2003, 12:02 AM
your program seems to be working very well for you DK. i may have to "borrow" a few workouts ;) congrats on your PR!!! thats great
Training: (Medium Volume)
1) Floor Press: 55x10, 95x5, 135x3, 155x3, 185x3, 230x1, 240xmiss (hit it but spotter helped)
2) Barbell Extensions: 65x5, 80x5x4
3) Reverse Grip Pulldowns: 65x12x3
4) Seated Db Cleans: 45x8x3
Recap: (This was yestarday's workout 5-27. Have you noticed that most of the time my workouts are at least one day late.) I really wasn't feeling it today. I was wore out from work again. I did however hit a five pound PR on the Floor Press. The spotter helped on 240 or I might have got it. I don't know, but it just pisses me off. Most people have no idea how to spot. Everytime I get a spotter I'm like "Okay, don't even touch the bar unless it lands on my chest and I can't move it." Then they still mess up. ----- I killed the triceps and then did some rear delts. (which are still a little sore today.)
That was yestarday.
Today was a bitch and it sucked. That is all I have to say.
DE Squat/Dead is tommorow.
damn bro' SWEEET lift on that dead :D I can tell you that i defintitely like sumos better than conventional.
yeah spotting is definitel an art form. If I am going for 1RM I dont want no one touching the bar unless I say "take it" then I expect them to just rack the weight cause it a very mental thing when I am 1RM'ing. its different for a regular session and I dont mind the spotter helping out when I am repping on the last two of an eight rep set.
I just started good AM's, is their an advantage to doing them seated or is it just personal preference vice standing and you were just switching it up?
Kenn: Thanks for posting. The deadlift had me extremely stoked even a few days after. Next time I'd like to hit 455-65.
I talked to a friend from Kansas today. I think I'll start lifting with him. He will be able to understand the meaning of don't touch the bar I think.
Seated Good Mornings are to isolate the lower back and minimize the use of the hamstrings and glutes. I go all the way down until my abs touch my quads and then lift back up real strict and controlled.
in that case I will probably stick to standing good mornings for a while since I just started them...doing them seated sounds pretty brutal.
1) Speed Deads: 235x2x8, 315x2
2) SLDL's standing on a 3" box: 225x8, 235x8, 255x5
3) T-Bar Rows: 250x8x4
4) Hyper Extensions: 50x10x3 (slow, four count on the way down)
5) Incline Abs: 15x10x3
I really kicked my ass today. DE Dead/Squat days are always my hardest. I like to go crazy on the volume these days. Deads were speedy. 315 was tired and not very speedy ----- SLDL's on the platform were killer. ----- I really wasted my lats on the T-Bar Rows. I hope that doesn't affect my bench tommorow. ----- Hypers were slow, real slow. I counted slowly to four on the way down. ----- I barely had much left to do the abs, 10 reps was hard.
Tommorow I'll bench.
Training: (Medium Volume)
1) Speed Bench: (45x10, 95x5), 125x3, 125x3x2 - pinky fingers on the rings/125x3x2 - three fingers from the smooth/ 125x3x2 - one finger in the smooth
2) Close Grip Bench Press: 135x5, 170x3, 180x3, 190x3
3) Db Extensions laying on the floor: 35x6x4
I had a pounding headache the whole workout and was extremely tired. I did actually get a little done though. ----- Hit a PR for 3 on Close Grips. ----- Next I did four sets of db extensions laying on the floor (using two db's) ----- I wanted to do some face pulls, but my head was pounding so hard at this point I had to leave. I could barely make it home. I just turned off the music and headed home. I just got home in time to violently vomit all over the kitchen three times. I had my mom clean it up, and then I fell asleep with my head on the kichen table. Working all day in 103 degree heat will do some funny things to you including zapping all of the energy out of you. We got a cold front so it's alot cooler today, thank God.
05-31-2003, 04:35 PM
Hot weather sucks the life out of you by the end of the day. I always had terrible workouts following a hot work day. I guess my best advice would be to keep as hydrated as possible during the day. I know I would easily drink a gallon by the end of the day in hot weather. I'm sure you probably do that, but I've always noticed that I was better off when I forced myself to drink water every 10 minutes or so even if I wasn't thirsty.
Training: Weight: 165
Squat: 45x10, 85x5, 135x3, 185x3, 245x1, 295x1, 315x1, 325xmiss (knee wraps and belt on the last two attempts)
Wide Stance Good Mornings: 145x8x4, 185x3
Power Cleans: 85x5, 135x5, 165x3, 180x1
I got out to the schools weight room today. This was my first time to do squats since the meet, and my first time to do good mornings ever. So I was a newbie today. On the squat I tried both wide stance and olympic narrow stance. I figured I would do better with wide stance, but it didn't seem like it made a big deal of difference. My squat actually didn't go up any from the meet. I was going for a PR but surprise, I missed it. That being said, my theory holds true, YOU CAN'T BUILD A BIG SQUAT WITHOUT SQUATING. ----- I did the good mornings with a wide stance. I really don't know how a narrow stance would change the lift. I might have to try them sometime. They were nice, really tore up my hamstrings and glutes. I'm not sure if 8 reps was a good rep range for good am's, but It should be okay. ----- On the power cleans 180 was so tough, I didn't even try to break my old PR of 185. ----- I was going to do some abs, but there was nothing to do them on, and the floor smelled really bad like dead crickets when you got that close to it. I'll probably do them tommorow at home. ----- I'm going to start doing low box squats, and good mornings on ME day, and box squats on DE day, Like a real westside routine. Hopefully I can start raising my squat. A 320 squat with a 430 deadlift is kinda funny. I guess I still have a few questions, I'll post in the training forums, since I am a newbie to squats and good mornings.:)
The Weight Room: I'll describe the weight room. We have one squat rack (The only reason to go there), One bench, 3 Olympic Bars (One of them is broke, though, and the other two are rusted so when you hold them your hands turn orange). There are no 45's only 2 100's, 2 35's, 2 25's, and about 50 10's a few 5's and 2.5's. It isn't the best place to lift really. Okay, so it sucks, but I'm lifting there for a safe way to squat.
Ryan 1117: I don't think I hydrated myself enough. That was pretty stupid of me. I'm going to dry to drink water every ten minutes even if I'm not thirsty. When it is that hot you just can't risk it. I think I might have actually gotten heat stroke last Friday. Luckily it has cooled down and there is a chance of rain tonight.
Training: (Small Volume)
1) close grip incline press: (45x8x2), 95x3, 115x3, 135x3, 145x3, 175x1, 185x1, 200x1 :D
2) 5 board press: 265xmiss, 230x3x3
3) face pulls: 130x8x3
Recap: I hit a big PR on the close grips. (prev. PR was 170) ----- Then tried some 5 board presses for the first time. I didn't have 5 boards nailed together, so I had to use my 3. I put them under some little aerobic step-up thingy, that made it more like a 4.5 board press. Anyway, I overestimated myself and went for 265, 230x3x3 was hard enough. ----- Then I did the face pulls that I was going to do last Friday, but because of the puking accident and extreme fatigue had to cut out. ----- After I was done I did some lift sldl's to try and work out the soreness in my gllutes and hamstrings, still their from Sunday's squat/good morning workout.
I don't think I'll box squat on Thursday since I haven't maxed on them yet. I might do speed squats, though!
Speed Squats (no box): 155x2x10
Wide Stance Arched Back Good Mornings: 115x8, 185x5, 205x3
Ab Wheel: +10x10x3, +5x10x2
I didn't have a box made yet. So, I used this workout to work on my form. I went real wide. My feet were on each side of the squat rack, and my legs were under the bars. I tried to work on forcing my knees and feet out. That was probably the hardest part. I wasn't really used to sitting back. I need to work on this with the box. It was also hard for me to make my glutes drop before my knees bent. I'll work on it though. I'll try to make a box over the weekend and then use it on ME day Sunday. ----- I started doing some good mornings. After my first set I was told there was a good chance of hail. So I hurried up and finished. 205x3 was hard. I didn't want to get hail damage on my car so I took off real early for a DE day. ----- Went home and did some abs. I can honestly say I'll have a sore torso tommorow. I put the plate on my back and did the ab wheel it was tough. I didn't get to finish my workout, but that's okay. I got some much needed practice with the squat.:newbie:
YEAH!!!! box squats! I just started them a few weeks ago and their awesome, good luck with those bro'
1) Bench Press: (45x10), 130x3, 130x3x2 - pinky fingers on the rings/130x3x2 - three fingers from the smooth/ 130x3x2 - one finger in the smooth
2) Db Extensions on the floor: 35x6x5
3) Barbell Rows: 185x8x4
I felt like I could raise the speed bench. So I uped it to 130 after using 125 for awhile. Good Speed. Bands should be here by the next DE bench day! ----- Did the rows that I didn't get done the day before and called it a day. (This was supposed to be a small volume day anyway. -----
On a side note: I ordered some stuff from elitefts.com the other day: A pair of mini bands, one light band, a speed rope, a bottle of Dymetadrine Extreme, and jug of Dymatize Whey Protien. Yup, I'm gonna start taking some supps again now that I have money.
I'll use the mini's for speed bench, and the light for pushdowns and some stuff. I won't start using bands on DE squat day for awhile though. I still have a lot to learn when it comes to squatting.
On another side note: I bought Tony Hawk 4 last night, and it rocks I think it is time to go play it now, so see ya later.
Kenn: Thank's for posting, you just reminded me that I need to make a box for Sunday.
1) Box Squats (16" box): 65x8, 115x3, 145x3, 205x3, (belt)275x1,300x1, 310xmissx3
2) Wide Stance Good Mornings: 135x8, 185x5x3, 205x3 (belt)
3) Barbell Lunges: 135x10x2
4) Spread Eagel Sit-Ups: 10x10x5
This workout was awesome. I had Metallica blasting and the intesity was through the roof. Box Squats were 1 in. below parell. I didn't have a box, but I found a folding chair that was just about the right height. It might have been about 16.5" once I got past 300 I felt I had some more in me, but once I sat down my knees wanted to come together. It was hard to keep them apart. Well, I got a max now, and I'll take percentages of it for my box squat day. ----- I was thinking about doing sldl's, but then I thought I always do sldl's. The good mornings wrecked havoc on my whole body. Today is 6-9 and my glutes and hamstrings feel like a truck hit them. ----- Did some lunges and I think whatever I had left in the form of life in my hamstrings was sucked out of them. ----- Finished off with five sets of abs. My abs were burning like crazy.
Tonight I did some work for my back. It was really sore today.
1) 5 sets of pull throughs
2) 3 sets of hyper extensions
3) 4 sets of curls - hadn't done these in awhile. :)
Tommorow I'll just do some light bench work, and then I'll max out on bench either Thursday or Friday.
yeah I know what you mean about good mornings. I just started doing them too, and until now I have been using light weight to get used to the execise and no real soreness. Then I upped the weight a bit and okay, now I feel it in the hams LOL. Bradley had suggested I move them from back day to leg day. Now that I am doing more weight I defininitely notice them hitting the hams more than the back.
I had to start out at around 16" then 12" then 8" I tried box squating at 8" right off the bat and I was like...damnthats low LOL. Now 8" is okay but I had to work my way into it.
Good luck on your bench day!!!!
Db extensions: 35x10x4
Close grip pushdowns: 45x20x2
I didn't want to do any real ME lift. I'm saving that for the bench press on Friday. However, I did push my triceps really hard, not too hard I hope. ----- I also did some chins to finish off my workout. ----- Thursday I'll box squat for speed for the first time and Friday I'll max out on the bench. Then I will start a new 9 week training cycle with many new surprises.
Not good. I just came to the realization that yestarday probably wasn't the best workout to get ready to max on the bench. I went way too heavy and I'm paying the price today. My triceps are really sore today.
Tonight I'll do a lot of reps with of band pushdowns with my mini band. I'll see if that helps any.
1) box squats (12 inch): 65x5, 135x5, 185x2x10
2) sldl's: 245x12, 285x6, 335x4, 245x10
3) dimel deads: 215x20x3
I was in the dark this workout, litterally. Someone broke the light switch, so I had to prop open the door with a large trash can. ----- I used a 12 inch box (err folding chair) for box squats, one inch below parell. I don't know what I'm going to have to do when I want to change the size. I guess I'll just have to have someone build me a box, because I suck at building stuff. Anyway, this was my first time to do box squats for DE day and they were great, nice and explosive. ----- I took a break from the good mornings and did some sldl's, since I'm maxing on good mornings on Sunday. These were okay, but nothing like good am's. ----- Last I did some dimel's. I really built up the lactic acid on these, and my back felt like a spanish omelet when I was done.
Workout Music: Metallica: The Black Album
1) bench press: 45x3, 125x3, 135x3, 155x3, 230x1, 235xmiss -
I trained nine more weeks for this 10 pound PR? :( I don't know whether to be happy or not. I know my weakness isn't in the triceps, because I've done 260 off a 3 board press. I guess my weakness is in my lats. Also, I want to start doing more direct chest work like incline and decline presses and presses with db's. I think that may help since I lift without a shirt. My sticking point is right at the 2 board press level, like 4 inches off the chest. I'll keep doing westside for my bench. I don't think it's the actual wsb program that is keeping my bench low. I think it is the way that I'm using it. I also won't be doing any meets for awhile probably until after football. I need to get my bench up along with my squat.
2) jm press: 135x8, 165x3x4
3) front\rear delt combo raise: 10x60x3
4) cable pushdowns: 95x8x3
I used the Dymetradine Xtreme for the first time. I took a pill 45 minutes before my workout. I was focused and ready when I was under the bench. 230 felt like until I lowered it and pushed it about four inches off my chest, then I struggled, but I got it. I also had a heavy arch in my back. I've never used my lats like this before in the bench. ----- That was supposed to end my workout, but I really didn't feel like quitting, so I made it a full workout. The front\rear delt combo raise were 20 reps each: lateral raises, rear delt raises, and front raises.
Tonight is the workout of death ME good mornings.
I just found out I'm gonna have to wait till Monday to do my good morning workout. I had the keys to the weight room in our van after church, and my mom left with the van to go shopping and she's not going to be home till late. I'm gonna go to the Y right now, before it closes at 5 and do some light triceps, delts, and abs.
1) Wide stance arched backed good mornings: 65x5, 115x5, 135x5, 185x3, 205x3, 225x3
2) Zercher squats: Can't really remember what I did here. 4 sets.
3) Barbell lunges: 155x8x2
4) Weighted Sit-Ups: 5x10x5
Nice. I wasn't sure if it was better to work up to a 1RM or a max set of three. I didn't feel very strong so I decided to go to the 3RM. ----- I can't remember the weight of the zerchers, but it was my first time for these too, and they were brutal. ----- Killed the glutes and hams with lunges and then did some abs.
Workout Music: Rage Against the Machine - Evil Empire
1) Close grip decline press: 45x10, 135x3, 155x3, 185x3, 225x1,245x1, 255xmiss
2) Db press: 70x8, 60x10, 55x10
3) Incline db extensions: 30x6x4
4) Chest supported rows: 90x12, 110x12x4
5) Super Gripper: (each hand) 130x 5x5, long static hole 25 sec.
hmm. How come I can close grip decline 15 more pounds than I can competition bench? Well, I did only bring the bar down to my upper abs. I usually don't go all the way to my chest on decline. ---- I will be doing chest work on this day for awhile I need to strengthen my chest. Triceps=strong, Lat=strong, Chest=weak ----- I found out that Incline db extensions are alot harder than doing them on a flat bench. I was really struggling with the thirties. ----- I don't like chest supported rows and will probably not do them very much or I might, I don't know, on a side note I have a nice bruise on my chest from these. Forearms and triceps are sore after this workout. For some reason I never get sore in the chest.
I'll post my whole workout structure I wrote up later. I made some changes to my westside routine. I also have a few questions I'll post in the training forums.
1) Box squats (16 inch): 135x5, 185x2x8
2) Speed sumos: 285x2x4
3) RDL's: 205x8, 215x8, 255x4, 205x6
4) Power cleans: 75x8, 95x8, 135x5, 185x1, 155x3
I was pleased with this workout. Box Squat were better than last week I had no trouble with keeping my knees and feet pushed out, and my form just felt better overall ----- I had to go a lot lighter on RDL's than I do on SLDL's. I find them a lot harder than SLDL's because of the ROM. I started bleeding all over the barbell on these, so that was pretty cool ----- I'm going to move the high pulls before the supplementary exercise next time. I hit 185 for a single, but that wasn't a PR. I hit that awhile ago. It was still freakin hard.
Training: (large volume)
1) Bench press with mini bands doubled: 45x10x2 - no resistance/ 115x3x2/ pinky fingers on the rings/115x3, 95x3x3 - three fingers from the smooth/ 95x3x3 - one finger in the smooth/ doubled the anchor (two 70 pound db's on each side) 135x3
2) Tait Press: 35x5x5
3) Close grip bench: 155x3, 170x3, 185x2
4) Close grip bench with light band behind back: 45x10, 95x5
5) Rear delt raises: 25x10x3
6) Barbell rows: 185x8x2
7) Db rows: 100x8x2
8) Pull-down abs: 100x12x4
I felt good today, so I went kinda crazy on the volume. Workout was barely over a hour. ----- The bands felt awesome. I'll probably cycle the band use two on two off or something like that. I especially liked the bench press with a band behind my back. These were real hard, and I'd like to try these for a max effort lift sometime. ----- I'll be doing abs on DE bench days because if I do them both of my lower body days I'm stuck with weighted sit-ups, spread eagle sit-ups, and ab wheel. It adds a little variety.
On a side not - I bought some Chucks tonight. I'll wear them for all my workouts. I think they'll help a lot with box squats.
Tommorow - ME lift - Good Mornings
Workout looks good. Nice job on those rows. :thumbup: And those tate presses are fun aren't they?
Hey, where did you get your chucks? I've been meaning to get myself a pair as well. I was thinking of ordering from here (http://www.classicsportsshoes.com/classicsportshoes/con-55681.html).
Yeah, that would work. I got mine in the mall yestarday at a store called Journeys. Their navy blue. :)
Here is how my workouts will most likely be laid out over the next 9 weeks.
Sunday - ME Squat/Deadlift
1) ME Lift - Good Mornings 70%, Low Box Squatting 20%, Deadlifting 10%: ( 8", 10", 12" box squats, arched backed good mornings, narrow stance good mornings, good morning squats, banded good mornings, 4"-6" platform deads, stiff legged deads)
2) Supplemental Exercise: Hamstrings: (good mornings, hyper extensions, stiff leg deadlifts, romanian deadlifts)
3) Accessory Exercise: (barbell lunges, full squats, zercher squats, seated good mornings, hack squats)
4) Abs: (weighted sit-ups, spread eagle sit-ups, ab wheel, bands?, side deadlifts)
Tuesday - ME Bench
1) ME Lift: (floor press, floor press with bands, 1, 2, 3, 4, board press, 1,2,3,4 board press with bands, close grip incline, decline, flat presses, 20 rep db presses, JM presses, JM presses with bands?)
2) Chest: working on strengthening the chest: (db flat, incline, decline presses, barbell flat, incline decline presses)
3) Supplemental Exercise: Triceps: (JM presses, JM presses with bands, db, barbell, extensions, 4-5 board press)
4) Shoulders: Every other week: (db shoulder presses - for reps)
5) Rear delts: (rear delt raises, lateral raises, front/rear delt combo raises)
6) Lats: (barbell rows, db rows, chest supported rows, chins, wide grip chins)
7) Upper back: (seated db cleans, face pulls with cable, face pulls with bands)
Thursday - DE Squat/Deadlift
1) Box Squats: 8-10 sets of 2 reps using the Dynamic Effort Method week 1: 10 sets of 2 reps with 65% week 2: 10 sets of 2 reps with 70%
week 3: 10 sets of 2 reps with 73% week 4: 10 sets of 2 reps with 75%
2) Speed Sumos: every other week:
3) Arched Backed Good Mornings
4) High Pull (cleans, shrugs, high pulls)
4) Supplemental Exercise: Hamstrings: Stiff Leg Deadlifts, Romanian Deadlifts, Platform Deads
Friday - DE Bench
1) Bench Press: 8 sets of 3 reps using the Dynamic Effort Method. - 3 weeks bands/ 3 weeks straight weight
2) Supplemental Exercises: Heavy Triceps: (close grip flat, decline and incline presses, JM presses, JM presses with bands, barbell extensions, barbell extensions on the floor using 10, 25, 35, or 45 pound plates, extensions with bands- work up to a max set of three or five) (db extensions - for higher reps),
3) Rear delts: (rear delt raises, lateral raises, front/rear delt combo raises)
4) Lats: (barbell rows, db rows, chest supported rows, chins, wide grip chins)
5) Upper back: (seated db cleans, face pulls with cable, face pulls with bands)
Monday-Wednesday-Saturday - GPP
1) Jump rope
3) Wheelbarrow pulls
4) Extra workouts and heat/ice/stretching theropy
On a side note - If I max on deads, I'll do it at the Y. So my supplemental exerices will also change. I could do Hyper Extensions, Pull throughs, and different ab exercises.
06-22-2003, 03:15 PM
Yeah, Chucks kick ass.
Training: (Medium Volume)
1) Wide stance arched back good mornings: 65x5, 115x3, 135x3, 155x3, 185x1, 240x1!!PR
2) Box Deads off a 5" box: 135x8, 245x5, 305x5!!PR
3) Barbell lunges: 115x12x3
4) Hanging Knee raises: 15x10x5
Got a nice PR on the good mornings. This workout was much more intense than the last ME workout I had. I felt like my eyes were about to pop out on that last good morning. ----- I took a exericse out of latty's session. The box deads. I was using a five inch box. I think I might have pulled some muscles in my lower back again. I should have been wearing a belt. It was stupid of me not to when I'm going that heavy. ----- Finished off when some isolation exercises for glutes and abs, and I left exhausted.
Workout music: Linkin Park - Self Titled
06-22-2003, 08:08 PM
Nice workout. Those deads off the box are killer, right?
Yeah they're sure killer all right. I think I pulled/strained muscles in my lower back on the last rep. I'm kinda prone to this. This is my third time to injure myself in this way, but it is all my fault. I should have been wearing a belt. when I go that high on deadlifts. The strain on the lower back is just too much. Hopefully it heals quick.
Training: (low-med volume)
1) 2 board press: 45x10x2, 135x3, 150x3, 185x3, 205x1, 225x1, 235x1!!PR
2) Incline db press: 60x10, 50x10, 45x8
3) Barbell extensions on the floor: 65x5, 85x5, 95x5
4) Lateral raises: 30x8x2, 25x8x2
5) Chest supported rows: 130x8x4
I felt like **** today. I had a headache and had been out in the heat way too long. My Sticking point is deffinately at the 2 board. Because I can hit 260 off 3. ----- Hit the delts and chest with some db presses. Basically I was just pushing myself through the motions, looking forward to getting my ass out of the gym. Better workouts are on the way
This was awful. My back is so ****** up it isn't even funny. I couldn't even get one rep of good morning's with the bar.
I did a few box squats with 95 pounds (about 5 sets), but it was just too discouraging. I left. I want to kill myself. How could I be so stupid to injure my back again.
Anyway, just for kicks here's how it was last time this happened.
2-27 injured doing deads / 1-11-03 healed - pulled 4 plates on deads.
06-26-2003, 07:35 PM
Ouch man. Have you been to the doc yet? It might be that time if you haven't.
I haven't, but I know it's the exact same pain I had last time. I'm really thinking about it though. He might have a better idea than I have. All I did last time was no back work only quads and calves and stuff.
Training: (large volume)
1) Bench press: 45x10x2 - no resistance/ 90+mini bands doubledx3x2/ pinky fingers on the rings/90+mbdx3x3 - three fingers from the smooth/ 90+mbdx3x3 - one finger in the smooth/ three fingers from the smooth/ 135+mbdx1
2) JM's: 85x3, 115x3, 140x3!!PR
3) Elbows-out extensions: 40x6x4
4) Fatman pullups: +25x10,8,6, bwx8
5) Seated db cleans: 35x12x3
6) Tait curls: mini bandx10x3
7) Hyper extensions: bwx12x2
First good workout this week!:( ----- The benches with minis are awesome. I'm going to cycle them with straight weight 4 week on 4 weeks off. ----- Hit a nice pr on the JM's and did some elbow's out-extensions. Those are probably my favorite tricep movement. ----- Hit the lats and upper back hard ----- The tait curls were intense:) ----- Did a few sets of hypers, but they didn't feel too good.
I'm going to get looked at by an athletic trainer on Monday. I hope it's nothing bad. I have noticed that my back hurts a lot more in the morning after sleeping on it. I'm going to have to lay off a lot. I'm really not sure how I going to structure my rehab/legs/back day, but I'll have one.
Extra Workout - Bench
1) Band pulldowns: 100 reps each arm
2) Chins with band: light band for 3 sets
3) Reverse pec-dec: 3 sets
4) GPP: Washed my car as fast as I possibly could. Including the soap brush. I was pretty tired when I was finished. 7 quarters -I'll try to improve these down to 5 quarters:)
Leg Day Tommorow. I guess.:cool:
Barbell hack squats: 205x12x3
One leg presses (each leg): 205x5x2
Nothing much. Just stuff that won't aggravate my back. ----- My quads were really burning after the first two. I can definately tell I don't train them much. ----- One leg presses are one of my old favorites before I started powerlifting. They really kill the legs. ----- Rainbows are a new ab exercise I'd never tried before they did there job and hit the obliques without hitting my lower back like sit-ups would have. Here's how there done: lie on your back with your hands over your head holding onto a heavy object. Pull both knees toward your chest in a tucked position. Keeping this tucked position, roll your knees to the left side until they touch the floor, rotate back to the center, then roll them to the right. You must keep your shoulder blades on the floor.
Training: (Med-Large Volume)
1) 2 Board: 75x8x2, 115x3, 135x3, 155x3, 185x1, 205x1, 240x1!!PR
2) 5 Board: 225x3, 230x3x2, 235x3
3) High rep bench press: 115x20, 115x16, 115x14
4) Chest supported rows: 175x6x3
5) Face pulls: 105x12x4
The 2 Board was a 5 pound PR from last week. I tried using bands to hold the boards down, but I couldn't get it to work on the bench, so I just stuck the boards under my shirt. It worked pretty good. ----- 5 Board was a new lift for me. I put them ahead of my chest lift, so I would have more energy. I kinda searched around for a good place to start before the 225. Next week I might try for a 1RM after my ME lift. ----- I really moved some weight on the benches. They really killed my front delts and chest. NICE. ----- I still can't do bent-over rows with my back. So the chest supported ones are a good choice. They also leave a bruise over my chest that looks pretty cool. ----- The face pulls were heavy.
For some reason some guys thought it was cool to spit all over the floor. They'd spit on the floor between sets and during reps. By the end of my workout the gym floor was covered in saliva. Interesting.
1) Band pushdowns: 100 reps each arm
2) Band pull-aparts: light band 3x15
3) Machine static abs ss with hyper extensions: 3 sets each
4) Recovery: Hot tub - 12 minutes
12 minutes was a heck of a long time to be in that hot tub. It's been about 96 degrees all day, so this wasn't too much fun. However, I feel the best I've ever felt since I injured myself. I will keep using the hot tub. I can bend forward, all the way!
Extra Workout GPP
1) Pushed Minivan (Caravan) 50 yards; ran to wheelbarrow(+ 200 pounds tractor weights) pushed it around house twice; pushed car (Monte Carlo) 50 yards; pushed wheelbarrow around house again; pushed Monte Carlo back 25 yards; ran to jump rope and jumped 150 times; walked around awhile to cool off
2) Ab wheel: 2x10
This is some of the hardest GPP I've ever done. I literally collapsed in front of the fan in my room when I was done. I'll do these every now and then. I don't need any cardio, I'll get enough of that once football starts. :(
1) Bench press: 45x10x2 - no resistance/ 90+mini bands doubledx3x2/ pinky fingers on the rings/90+mbdx3x3 - three fingers from the smooth/ 90+mbdx3x3 - one finger in the smooth/ three fingers from the smooth/ 135+mbdx2
2) JM's: 95x5, 115x5, 135x5!!PR, 145x2
3) Tait press on the floor: 30x8x3
4) Fatman pullups: +35x8x4
5) Front raises: 25x10x4
6) Reverse Curls: 65x8x4
7) Hyper Extensions: 4 sets
Hit a PR on the JM's for five. I think I've really got my form perfected on these now. I almost did as much for five as I did for three last week. ----- I need to get some sleep. I stayed up way too long last night watching a "interesting" movie. (I only got about 5 hours) I also saw T3 yesterday, and I have to say I was very pleased.
Good Mornings: bwx10, 45x10x4
One leg press: 190x8,6,4
Seated calves ss/ with Pull throughs: 185x12,8, 135x12x10 / 70x10
Seated machine sit-ups: 70x12x5
I probably shouldn't have even done this. I think I caused more harm than good.
Floor Press: 45x8x2, 85x5, 135x3, 155x3, 185x3, 245x1!!PR, 225x2.5 (failed going for 3)
Db press: 80'sx8, 70'sx8x2
Db extensions: 30'sx6x3
Seated Rows: 180x6x3
Face Pulls: 110x10x2, 90x10x2
Nice 15 pound PR on the Floor Press. 245 was lacking in speed, but it finally got up. (need to raise speed...). My spotter actully said he knew what I was doing and had done them before. Surprise! Then I said at least he was getting to work on his deadlifts, and he said he loved doing deads. Surprise!! Maybe that's what motivated me to get that PR. ----- Db presses were good. Next time I do these I'll use the 90's. The 100's still kinda scare me on these though ----- The seated rows were another exercise for my lats that I can do without the pain that comes from bent-over rows. ----- Next session I'll pick a different lift instead of the face pulls. They're getting a little old.
Today is rest and take it easy. The Matrix is due tommorow, so I'll probably watch that tonight. Tommorow I'll probably do some sort of GPP, and do DE bench on Friday.
My next leg/ light lower back workout will be drastically different that what I have been doing. Something like: One leg press, calves, light hypers, and some abs. Sitting in the hot tub for awhile would be nice too.
07-09-2003, 05:50 PM
Are floor presses an exercise to enhance the lockout on bench?
ryan1117: Floor Presses are for strengthening the midpoint of the bench, because your triceps pause right in the middle of the movement. It is also a great exercise for triceps.
1) Light band pushdowns: x100 each arm
2) Db flys: 8x20x3
3) Incline abs: bwx15x3, bwx12
4) Hyper Extensions: bwx15x4
5) Hot tub: 12 minutes
Nice. I might do DE bench tommorow or Saturday depending how I feel. I was kinda beat up coming in.
The hot tub was nice. Two decently hot girls were in there with me. :)
1) Bench press: 45x10 - no resistance/ 45+mini bands doubled 90+mbdx3x2/ pinky fingers on the rings/90+mbdx3x3 - three fingers from the smooth/ 90+mbdx3x3 - one finger in the smooth/ three fingers from the smooth/
2) Close grip 2 board press: 95x5, 155x3, 175x3, 195x3 205x3!!PR
3) Tait Presses on the floor: 35x8x4
4) Front Raises: 30x10x3, 30x8
5) Db Rows: 115x6x2
6) Db Pullovers: 50x10, 60x10, 80x10
Another scorcher in Oklahoma today. It was on the brink of 100 nearly all day. I felt kinda beatin up coming into this one, but I decided to do it today, because I'm goin to a baseball game tommorow. ----- Speed was good on the bench. Next week I'll go back to straight weight. Just a thougt - I've always heard that the bands will make you extremely sore, but I've never gotten sore from them before. huh? ----- The PR on the close grip 2 boards was nice. Anything over 200 for reps in nice. ----- Next week I'll switch to a new shoulder lift instead of the front raises. ----- I almost pushed to hard on the rows. I probably shouldn't have done them, but I'm okay. That was a close one, whew. ----- Did some pullovers to end it. I hadn't done these in a long, long time. I liked it. I'll keep these for awhile. -----
I met a new friend today! He is a bodybuilder that is actually cool. I talked with him awhile about his training methods, and he actually sounded interested in powerlifting. It's kinda cool to see someone in my gym that isn't a complete retard.
7-13 Extra Workout
Just got my ACT score back. 21. I thought that was pretty good for my first time and for
not even studying.
Back is feeling a little better. It's almost to the point where I'm not sure if I should push myself or not. Last time it took me a total of 44 days to completely recover. It's already been 21. :rolleyes:
Recovery : SLDL's: 115x12x4
Extra Work: Sled Hack Squat: 225x8x2, 185x12
Barbell Shrugs: 225x15, 275x12x3
Db Hammer Curls: 45x8x2, 50x4
Recovery : One-handed Pushdowns: 30x50 (both arms)
GPP: Car Wash: I decided not to do the fast as I possibly can thing, because this is GPP. It needs to last awhile. So I went hard, but used 9 quarters:)
Well, I'm not going to be seeing much of the gym this week. I got grounded from lifting weights for a week. My parents are smart, they know that's the only way they can punish me. Anyway, that could be a good thing. I probably woud've went out and did some back work again, and I need to lay off. A week off will be nice.
I did some stuff quietly in my room last night.
Pushups: bwx10x2, +10, +20, +25
Extensions with EZ-Curl: 70+(bar)x3x3, 50x5
Side Delts: 3 sets
Front Delts: 3 sets
Well, here goes. I did GPP last night similar to what I did the time before. I pushed my car several times, pushed and pulled the wheelbarrow with 200 pounds of weight in it, jumped rope till I couldn't, and did two sets of abs on the ab wheel.
I then collapsed in front of my fan. It felt good, I felt out of shape, but it felt good. When I woke up this morning I was in pain. It isn't just my lower back any more. My whole back hurts terribly. Much worse than when I injured it the first time. I have no plans for workouts right now. I feel so beat up, and have no I motivation.
wow bro' take a break, thats an aweful impressive lot of stuff to do. I already know your one strong mutha LOL, if your back is complaining - maybe ease up a bit (but your right, injuries do SUCK)
Yeah, I really have to take a break, and when I feel good again, I'm going to give it another whole week just so I don't mess myself up again. BTW Kenn, your lifts are looking good, especially that bench.
Tonight I'll do some hot tub action. Tommorow I'll bench again. Probably not any lat work though, because my back isn't ready for that yet.
I did a bunch of stretching exercises for the upper and lower back that I got in a booklet from my MD. I added some light banded good am's and weighted crunches with a 25 lb. plate. I feel pretty good right now after that.
Really light boring stuff. I'll be doing these workouts about three times a week. It took about 30 minutes total.
ME bench tommorow.
Close Grip Declines: (45x10, 135x5) 155x3, 185x2, 205x1, 225x1, 245x1 (old PR)
Incline db press: 60x10,8,7
Elbows out extensions on a decline: 40x6x3
Tried some lateral and front raises, but pain shot to back, so I quit
Static holds: 275 twice for 30 ticks
I didn't have my log with me so I had no idea what my max was on close grip declines. 245 was tough. No pain here. ----- Incline db presses were good, these are the main reason that I'm still sore today. (It's been awhile) ----- pain sucks, so I decided not to hurt my back doing db raises. ----- Hit some heavy static holds and left.
I started physical therapy today. I'm doing this along with taking muscle relaxers. My goal is to be back to lifting light in two weeks.
Anyway, the physical therapist said the reason I was prone to injuring my lower back is because of my hamstrings, yes my hamstrings. They are so tight that they force my lower back to do most of the work in while deadlifting. When he started stretching it out, I could only bend my left leg up 40 degrees. When we were done I was stretching it 85 degrees. I've never stretched anything that hard before.
Training: (Light Volume)
Bench Press: (45x8, 85x5) 125x3x8 - 3 grips / 4 close / 2 med / 2 wide
Close Grip Pushdowns: 65x10x3
Barbell Curls: 85x8, 6, 5, 45x10
Speed bench was straight weight. I really didn't notice much of a affect coming off a 4 straight week with the mb's, but I guess I did take last week off. I also worked on keeping my elbows in. I actually think I am weaker doing this. I have never done it before and always disregarded it.
Finished off with some other stuff that wouldn't hurt my back. I think I did okay today. I didn't go crazy and do some stupid crap that I would have regretted later.
Just as a side note, It took a grand total of 51 days for my back to be completely healed last time this happened in February. It has been 35 days today. Wednesday I'm going with my family on vacation, and then my goal is to be ready to do some light work the next week. If it takes another week that will be okay to, I guess. I'm looking to buy a new built. Probably gonna get a 33mm Inzer single prong. My old one is Wal-Mart velcro. (lol)
Okay, this is for me. Since this is my journal I can rant if I want to. All right, well football practice starts tommorow, and I'm really in a bad position right now. I injured my back 41 days ago, and it has showed no signs of giving me some relief. I really don't hate the sport of football (even though I'd rather be powerlifting), I actually like playing, but in the class C school I go to you really don't have a choice. They need me on the football team so this is what I have to do. I just don't think It's gonna work out if I'm getting hit in my back all the time, and it's not yet healed. Really the pain has never lessened only gotten worse or stayed constant. So I guess I'm really in a bind right now. I wish my back would just heal once and for all so I could get on with lifting and football. I have learned from my mistakes. I just took a new lift that I had never done before and did too many reps for a max (right after a ME good morning no less). I don't even want to go into how much I think my lifts have went down.
Anyway, two-a-days don't start till the 14th, and that is probably when will start full contact. Tommorow we start lifting and conditioning practices. The lifting will be a riot. I'm sure the coach will give us his sure-fire routine he's used for ten years. lol. I hope the cardio/endurance crap will be okay with my back.
I'm still keeping it light and simple trying to recover. Wish me luck.
08-04-2003, 08:37 AM
sup man you ready for some sooner football??
Yeah! There's nothing better to do on a Saturday than lay around watching football all day after friday nights game.
I think they could be natl. champions again this year if it all works out. Have they decided who will be qb yet?
08-04-2003, 12:39 PM
white with thompson at 2 right now
Man, I hope White can make it past this year without another injury. What about Rawles? Is he even gonna stay their anymore?
08-04-2003, 08:21 PM
I just looked at the schedule and Oklahoma does have a favorable one. You guys don't have K-State or Nebraska on the schedule. It looks like the only tough ones will be Alabama, Texas, and Texas Tech.
damn DK that sucks you is injured. hope it gets better soon. I miss contact sports, I messed up my knee so all I gets to do is watch stuff on TV now :(
08-05-2003, 09:14 AM
ryan your forgetting ucla, A&m , colorado and OSU
also id rather play nebraska this yr then the next
7-5 Pre-Season Football Practice
Stretched then ran nine forty yard sprints and back. Later we did distance running and went 2 miles.
They also did Lower body lifting, and tire flipping. I thought for sure we'd have a good share of half squatters. Well I was wrong, I don't think anyone on the team got below a quarter squat. Stupid assholes load 245 pounds on the bar when they should be repping with 135-155 (everyone wants to look tough). LMFAO. I was so sore the next day.
pain/soreness (7-6) quads, calves, hamstrings, obliques, and abs all have doms. FUN! Feet hurt, and back is still really tight.
7-7 Pre Season Football Practice
Did the exact same stuff as Tuesday, except I also did some plyometric box jumps.
I mostly watched today. Watching the weightlifting was even funnier today. (if that is even possible) I won't even go into it it was so bad. The coach bases are lower body lifting on the four "fundamental" lifts: Quarter squats, deads, shrugs to power cleans and unweighted calf raises. We have way to many real grade A dumbasses showing off.
pain/soreness feet hurt, back is still pretty tight.
Tommorow. I'm going to try some speed benches. Then I'll do another bench workout sometime next week. The week after I will try some light (light, light, light) squats, and other lower body.
I'm really not sure when I want to start hitting in football practice yet. Maybe the week after next. I hope.
7-10 DE BENCH
1) Bench Press: 125x3x8, 185x1 / 3 close / 3 med / 3 wide
2) Db extensions: 25x10x3
3) Db pullovers: 60x10x2, 80x6
4) One arm press: 15x12x2
It's tough for me to even post this workout, since it was so frustrating. I want to keep everything in here though for future reference, so I posted it. 125 was what I used to use (I think I've had two weeks off) It wasn't too fast. 185 was just plain slow, I used to be able to push this so much faster. I knew my strength would be down, but it really hits you hard when you git back in the gym for the first time back. I don't even want to take a guess at what my maxes are right now. Hopefully I can start deads and squats again, soon.
Back - (Sorry about all the bitching) This injury is defiately worse than any I've ever had with my back. I've made a commitment to myself. That I will never injure my back in this way again. I know that I can't avoid injuries all together, but I can avoid this one, because I've been threw it and I think I know enough now that I can keep this from happening again.
hey DK, I know your frustrated but just take it slow, it will come back!! There are so many factors in WHY something gets pulled or injured, that even when you do everything right, you can still get injured. Heres to your healing quick bro'!
you had me laughng out loud at your comments on the dumbasses in the gym :D In all fairness Im sure they THINK they are doing great....... but your right, it is hilarious to watch some people work out. All we can do is shake our heads and laugh silently.
I go in the gym lately and just look at the people there. I wonder what makes them keep doing the same things over and over and how they stay motivated when you see them 6 months later, lookingthe same and doing the same exercises. Why do some people seem to get the results and others not? So many factors.....but one of them is WHY do some people insist on doing exercises with such poor form (albeit cheating principles)?
Thanks for the good post Kenn. I really don't have an answer to your questions. I know when I started weight lifting a long time ago. My routine was horrible It had no structure, and was put together by someone who had never weight lifted before (me).
But these guys are older than I was back then. A lot of it is their ego I guess.
I'm hoping to get MRI, within the next couple days.
I really don't see why doctors don't want you to get a MRI right away. That way they would know how to treat you from the beggining. Even if it is just a pulled muscle, I'll be reassured that that is what it is. I would just like to know. Lifting is my life.
Should be a bench workout tommorow. Should be heavy.
Thought I'd add in this - School started today. I'm finally a senior!
The classes I'm taking are Computer Science III, World History, English IV, Metal Shop, Computer Drafting, and Computer Programming.
Kinda taking it easy, but I'll have a few tough classes. I'm also gonna try to get 9 hours of college credit in this year.
hey DK, yeah i can understand that...being a newbie and starting out, your gonna do SOME stuff backasswards. Its just the guys you see 6 months and a year later still doing the same thing that confuse me. Some of us figure it out, while others seem content to do the same things and complain about limited or no results.....sigh
uhm...COOL, your a senior! but hey, that IS a lot of classes, when I was a senior i remember only having 4 classes and like half days at school, which was cool. we hung out running around the school causing havoc the rest of the day LOL
good luck on the MRI and finding out whats up.
7-16 Heavy Bench
1) Bench Press: 45x10, 95x6, 135x3, 155x3, (wraps, belt) 205x1, 225x1, 230x1 235xmiss
2) 2 Board: 135x3, 155x3, (wraps, belts) 195x3, 205x3!PR
3) Barbell Extensions: 85x6x3
4) Lat Pulldowns: 160x6x3
5) Side Delts: 15x15x2
6) Spread Eagle Sit Ups: 20x2
I was pleased with this workout. My bench strength really didn't go down near as far as I thought it would have. 225 felt really good. It was smooth and I must have been right in the groove because it came up easy. I used the Titan wrist wraps for the first time and I really liked them. I nailed 230, my old pr, but I couldn't get 235. Still, I was really happy. Especially because of how my workouts have been off and on lately. I wanted to go real heavy today, so I threw in some 2 boards. On 205 the board was up way to high. I was trying to bring the bar high to still hit it, and the bar hit the bottom of the board that made the top hit me in the chin, and I started bleeding. Kick ass.
Nothing really hurt to bad this workout. I was even fine on the laterals. I did pulldowns instead of rows for the back. I even got some abs in at the end. The best thing about this workout, was that it was the first time I've lifted heavy in quite some time. It really brought up back my motivation and confidence. Hopefully I'll get a nice light legs workout either Monday or Tuesday. (That is depending on how my MRI goes on Monday.
Back - MRI is on Monday. I'll know for sure what's wrong then, or if it's just stretched muscles. Hopefully it's nothing real bad. Also, thanks for the support Kenn I appreciate it alot.
8-21 DE BENCH
1) Bench Press: 125x3x8 / 3 close / 3 med / 2 wide
2) Incline Press: (close grip) 115x5, 135x5 145x5, (wide grip)115x8x2
3) Db pullovers: 70x8x3
4) One arm presses: 15x12, 20x8
Ughh... I was lost. I really wasn't concentrating and I was just going through the motions. Speed was better than last week, but still not good enough. Hit the triceps pretty hard with some close grips. Then my easy-on-the-back lat exercise, and some shoulders. I was gonna throw in some curls at the end, but I decided laying on the heating pad at home was a better option.
I'm not quite sure yet, but I'm really thinking about trying something else for my bench. I need to look at the Russian bench program.
Back - Finally got the MRI results back today. I have a disc in my lower back that is protruding.
Here's the report - Disc protrusion posteriorly and laterally to the left at L5-S1 and associated encroachment upon the SI nerve root on the left.
The chiropractor also said that part of my sacrum could turned the wrong way. I'll be going to a chiropractor and getting adjustments for awhile. Well, a long while. He said I'm one step away from rupturing the disc. He said the normal recovery time was 6-8 weeks, but that is when the patient came in right away. I've been fooling around for over a month doing stuff to help repair strained muscles that I don't have. So this could be awhile. I'm also going to have to stay out of football, which is kinda hard to do since my team needs me. I'm at least glad that I know what is wrong with my back, and hopefully I'll get healed and be able to put up some big numbers late this year. (There, I ended it on a good note)
08-21-2003, 08:04 PM
I'm sorry to hear that. Are you going to still be able to do non-back exercises such as bench press, or do you have to stop lifting completely until it heals?
08-21-2003, 08:58 PM
Every time I incur a minor injury and train through it I dread it's something serious such as this. I hope the recovery is quick and you can be back and pulling some big numbers in no time!
Thanks guys. I'm pretty sure this injury started with football, and now I'm real prone to screwing myself up. I think I can still bench and have it heal. No arching though. I'm gonna try to stick to stuff laying on a bench. I won't do anything seated.
hey DK, at least now you know what the problem is, so that is a good thing!
yeah, definitely stay away from anything seated or exercises that put weight on your natural arch.
just let that sucka heal and you be hitting high numbers again soon. I just ran into someone doing seated front press with the BB, and I could see he was re-habilitating, but wasnt sure. I went over and talked to him for a bit - turns out that he had BROKE HIS BACK, and was really frustrated with starting all over like a little babe. He could push some heavy ****t around before that, and I could see he was taking it pretty hard.
I messed up my knee (cant take any lateral stress or it pops right out), which is why I lift now - cause I cant do very much physical contact sports and I need some way to get physical.
but uhm...yeah, just take it easy (hard I know, specially when lifting becomes a BIG part of ones life) and find some other ways to amuse yourself during the healing process.
Yeah Kenn, I'm glad I know what the prob is. Too bad I didn't know that earlier. I'm going to OKC for steroid injections next week. Hopefully that will help with some of the pain. I'm also gonna start wearing a back support as soon as I can get one.
I have no idea when I'll start lifting again, but when I do, I'll really ease into it.
I'm officially a steriod user now!!
I went to OKC today to get the steriod injections, but ended up just getting some pills. The epideral (sp?) will be the next step. I'm pretty sure I will not deadlift, or squat, or do anything that places a lot of stress on my back for at least 5 months or until the pain goes away. I'll start up the russian bench cycle on Sunday. Hopefully I'll get some good gains out of that.
Russian Bench Cycle
9/7/03 - WEEK 1 - DAY 1
Bench Press: (45x10, 75x8) 145x8x3
Incline Press: 115x8x3
Weighted Sit-Ups: +10x10x3
I'll be tryin out the Russian Bench Program for the next 4+ weeks. Today was the first day, and it went pretty well, except for the fact that I hadn't been in the weightroom for a long time. Here is a link to the page if anyone wants to check it out. http://www.fortifiediron.com/bench.html I was supposed to hit 70% on both bench and incline. My bench max was 230 as of August 16, and I haven't maxed on Incline. I did 200 with a close grip a long time ago, but that was too long ago to mean anything now. My strength and GPP have really went down. I'm not going to lie and say this was an easy workout (even though it was supposed to be). I really had a tough time with this one. My front delts are really sore right now, but I still hope I can get to the gym tommorow.
Also, I forgot to add. Today is my Birthday!!! I'm 18 and legal.
I got some good presents too. The westside barbell seminar tapes, Supertraining, and Madden 2004, all really good stuff.
hey dk, wow happy birthday!! sounds like you got some cool stuff!
that bench program sounds like it could be a great change of pace for you and it will be awesome when you get to pushing some bigger numbers on it! I am thinking this could be a chance for you to really focus on your bench strength.
So have you figured out how/what you are going to be working out now that you know what to stay away from in the gym? Did you talk to the doctor about your lifting, maybe you could be doing LIGHT work on the squats and deads just to keep the muscles conditioned? I am not sure but sometimes no activity can be as bad as too much activity when recovering..........
Yeah Kenn, I agree with you. I'm planning on adding a rehab day on along with benching 3x a week. I'll be doing deads, hypers, band work, squats, stuff like that. I'll probably start doing some jogging or something just to stay in shape. GPP is way too hard on the whole body for me to be doing, so I'll have to stick to something less wasting.
Russian Bench Cycle
Week 1, Day 2
Bench Press: 165x8x3
Close Grip Incline Press: 130x8x3
Super Repping Flat Bench: 115x12x2
Super Repping Incline Bench: 80x12x2
Pulldown Abs: 90x12x3
I can't complain with this workout at all. I felt a lot more into it. The volume is still something I haven't gotten used to yet, though. I'm kinda slowly working into this program. For example, last workout I used a number lower than my max for bench. This week I got up to my max on bench. I'll try to get incline up there by the next workout. I'm going to go out on a limb here and say my close grip incline max is 190-195 and my incline max is 205. I'll try to get to where I'm using those %'s soon, hopefully by the next workout.
I need to lift again Friday. I'll have to cram it in before the football game sometime since I'm keeping stats for the team.
Russian Bench Cycle
9/12/03 - Week 1 - Day 3
Bench Press: 175x8x2, 175x6
Incline Press: 155x4, 135x8x2
Db rows 110x6x2
Side laterals: 25x10x2
hammer curls: 35x10x2
Well, this isn't getting much easier. This cycle is amazingly hard. I didn't get all the reps on bench. Incline always seems to be a problem for me too because I'm so fatigued from benching. I have to give everything on every set to be able to make the reps. This is the reason I've always liked the conjugate method. You don't have to deal with percentages and stuff.
Fridays are the day I'll add in assistance as you can see. Everything felt all right. I just really feel a lot weaker. Rows, laterals, and curls were all hard. This is Saturday, and I'm still pretty sore. I've had DOMS in my front delts pretty much all week, but know having it in my biceps and lats kinda makes me notice it a little less. lol.
After this workout I went to the football game and kept stats for the team. I felt real tired and had a headache the whole game. When I was driving home. I had to pull over to throw up. I threw up nine time, and barely made it home. I fell asleep right away. I felt a lot better when I woke up.
I'm gonna try to completely recover over the weekend and then see if the program isn't a little easier on Monday.
Russian Bench Cycle
9/15/03 - Week 2 - Day 1
Bench Press: 165x8x4
Incline Press: 135x8x3, 135x7
Macine Sit Ups: 80x12x4
All the sets on bench were tough. Incline was even harder since I pushed so hard to get through bench. I missed one rep on Inclines, not like it matters. I can finally tell that my body is used to the volume now. I wasn't sore after Friday's workout, and I'm really not too sore today. Now hopefully I'll see the same results in my max.
hey DK, yeah that looks like a tough routine.....your benching close to your max at high intensity and what like 3x a week? definitely not a beginner workout LOL
I think once you get a few sessions youll adapt nicely to the routine, you got to figure your still getting some soreness from starting something new and the semi-layoff.....
the routine looks a lot like something I did a while back at this place called "hole in the wall" up north, where you did so many reps at percentage and you had to make so much weight for reps on certain testing days to make sure you werent advancing too slow or too fast within the program.
yeah, I'm usually not a fan of programs like this just because of the percentages. This program is kinda like Korte's 3x3 only it focuses on the bench. Once this program ends I'll most likely go back to westside training. I just enjoy it so much more than this.
I am finally getting used to the volume now. Which is good.
The back is pretty much staying the same right now. It's constantly sore. Some days I'll have shooting pain, and somedays it won't. It's been three months since I injured it, but the orthopedic surgeon I talked to said it could take from 5-8 months before it is completely healed. (well, as much as it can heal)
Also, I think I found a way to do inversion therapy today, I just need to try it out.
09-18-2003, 10:22 PM
Do you plan to do deadlifts once the back heals, or are you going to avoid them due to a possible re-injury?
I read a little bit back that you said your hamstrings may have contributed to the injury. Have you been stretching them? I remember when I used to have terrible flexibility in the legs, but stretching them for track back in the day made them real flexible.
I most likely will try to stay away from full ROM deads. I might do rack pulls from time to time, though.
I really think the hamstrings could have had something to do with it. The phyical therapist do too. They're so tight that I end up using only my back for the lift. Reapeating this over and over and over probably started to weaken that disc in my spine. I'm trying to do PNF streching for hamstrings every night, but I've been missing a few lately.
Russian Bench Cycle
9/18/03 - Week 2 - Day 2
Bench Press: (wide grip) 175x8x8
Incline Press: (close grip) 145x5, (med grip) 135x8x3
Pull Down Abs: 100x12x3
Wow. I can really tell that the strength is going up on these. I'm really looking forward to the next too weeks, though. I don't know if I can handle these reps another day, but I'll have to Saturday. This workout was supposed to be Wednesday, but I had a headache and just plain felt like crap, so I put it off till Thursday. It was diffenatly worth it.
Russian Bench Cycle
9/20/03 - Week 2 - Day 3
Bench Press: 190x6x4 (belt, wraps)
Incline Press: 155x6x2, 155x5, 150x6 (belt, wraps)
Db Rows: 115x6x2
Side Delts: 3 sets - 25x10
Front Delts: 3 sets - 20x10
Hammer Curls: 3 sets - 35x10
Yeah! This program is working for me. I can really tell. 190x6 for 4 reps really impressed me. I had a little more trouble with the inclines, but they still went okay. Finished off the workout with a bunch of assistance stuff. Next time I do front delts I can up the weight to 25 since these weren't too tough.
This was a good day, and I wasn't running on much sleep. Monday will start with the varied rep scheme. I can't wait to hit some heavy singles!
Lats, arms, front delts, and rear delts are all sore today. I really didn't expect this, but I guess it is only the second day I've worked shoulders and lats.
Russian Bench Cycle
9/23/03 - Week 3 - Day 1
Bench Press: 160x5, 170x4, 185x3, 195x2, 205x1
Incline Press: 130x5, 140x4, 155x3, 165x2, 175x1
Spread Eagle Situps: 15x12x4
This workout was easy, almost too easy. I expected it to be easier than all those eight rep workouts, but this was beyond me. The next few days should get much harder. I think the first day is just kinda building up. I think on Friday I hit a rep of 100% of my old max after all the other sets.
just testing out the new user name. (thanks Hulk)
lunched sucked today, and I feel a little malnurished, so I'm gonna bench this evening on a full stomach.
09-24-2003, 03:39 PM
damn! I was just thinking about changing my username to RG, I guess you beat me to it, lol.
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