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jazer80
02-08-2005, 09:33 AM
i am now the size i want to be, and my aim is to become as strong as possible. i'm doing a modified westside program. my week is like this

sunday: DE bench
monday: wrestling
tuesday: ME squat/dl
wednesday: off
thursday: ME bench
friday: wrestling
saturday: DE squat/dl

i should be able to handle this, but we'll see. i'm eating immaculately, every two to two+1/2 hours. always balanced, about 350-600K / meal, good distribution between macro groups. multivitamin, protein powders, glutamine, creatine, fish oils.

program is modified as such: i am not interested in hypertrophy, so accessory exercises will be done in a dynamic effort style. goals are for max strength and explosive power (for wrestling).

any input is greatly appreciated as i'm really new to this type of training and don't want to realize a couple weeks later i did something wrong.

i plan on changing my ME exercise every workout, and changing accessories every two or three weeks.


Sunday:
DE bench

10 sets of 3 @ 155 (60% 1RM)

dips, weighted w/ 70lbs, 3 reps

pullups, weighted w/ 25lbs, 5 reps

rowing t bar machine, 115lbs, 4 reps
( i need to lower weight on all these right, to increase reps? also by doing them 'dynamic' style, i don't mean i'm doing a couple reps then waiting, i mean i'm just doing them fast)

PizDoff
02-08-2005, 10:55 AM
Wrestling only twice a week?
Are you on the team? Club?

jazer80
02-08-2005, 11:08 AM
we're trying to make it legit, it was a joke club last year. so me and another kid basically took charge as presidents and are trying to make it a real team (varsity). that won't happen while we're in school, but we're laying the ground work. we have 3 days a week (i can't go on wednesdays because of work), and are recruiting members. we had nothing last year, now we (through me and this kid mitch fundraising) have singlets, windbreaker warm ups, and shorts / shirts. oh and headgear. we are currently interviewing coaches for next year, and this week we will actually be interviewing a guy who coached w/ the australian olympic team.

so basically we're trying to make it varsity; i'm only here for one more year, and it sure as hell won't become varsity overnight. but as of next year, we'll have everything that you need for varsity; hopefully after the team is strong for a couple years as an intramural team w/ full gear, a coach, and strong turnout, all it will need is the okay to switch from intramural to varsity. currently we're in the ncwa, which is an intramural league.

jazer80
02-08-2005, 11:12 AM
tuesday, ME squat/dl

Good mornings:
worked up to
175 X 3
185 X 4
195 X miss, then got two. shows what some serious intensity can do.

zercher (front) squats
155 X 9

power cleans
115 X 8

reverse hypers
45 plate X 5

all accessory work was done for speed. i'm thinking about dropping power cleans because when i go for speed i hurt my form, and i don't know if i want to waste time trying to get it down so much better just to use it for speed. we'll see.

elbow hurting from yesterday's practice. hurt it on friday, then it was fine after practice. got hurt again, though it felt like a different way, yesterday. after practice it was fine. today it began hurting when i was doing zerchers

Adam
02-08-2005, 11:14 AM
Becareful doing alot of dynamic lifts.
Its pretty hard on your joints. I also do most of my accesary lifts almost dynamic style and my joints pay for it.
Thank god for glucosamine and MSM!

jazer80
02-08-2005, 12:07 PM
maybe i should start taking them as well? why not chondroitin as well?

oh about my elbow, i don't think it's joint, i think it's from getting hit hard at wrestling, which is a good thing i'd imagine. i was in the shower and noticed i had a *huge* black and blue on the inside of the elbow

jazer80
02-10-2005, 10:57 AM
ME chest

bench press
worked up to:
255 X 1
275 X 1 (PR)
285 X ..... oh wait ! the douchebag that was spotting me touched it during my stick point. think i would have gotten it, but won't know til i do ME bench again in like 3 or 4 weeks. tried again and couldn't get it as far as i did before he touched it, i was already beaten.

weighted straight legged decline situps

dynamic pullups

oblique work



began taking 500mg glucosamine/500mg msm, one in morning, one in evening. also just ordered some ETS. hopefully the two will make the transition into this training go smoothly.

jazer80
02-12-2005, 05:43 PM
Dynamic Effort: squat / dl

deadlifts
185lbs (50% 1RM) X 2 X 10

power cleans
95lbs x 8

zerchers
155 X 9

hypers
45lbs plate X 8

jazer80
02-13-2005, 06:05 PM
Dynamic Effort: bench

bench press:
160 X 3 reps X 10 sets

pullups (bodyweight):
16 (not to failure)

dips (w/ 45 plate):
7 (not to failure)

t bar machine rowes:
90 X 9 (not to failure)



i'm enjoying westside, and learning a lot. i hit my first max on the program on thursday, am going to try another (not bench again though) soon. my elbow has been bothering me a little, also my rotator cuff. i am taking 1000mg daily of glucosamine and of msm. i am expecting my ETS to arrive tomorrow, so i should be on that tomorrow as well.

Shane
02-13-2005, 08:45 PM
Good strength man. :thumbup:

jazer80
02-13-2005, 08:58 PM
thanks

jazer80
02-15-2005, 11:02 AM
Max Effort: legs

deadlift:
275 X 1
295 X 1
315 X 1
335 X 1
355 X 1
370 X miss
(lost my grip about 80% of the way up. got chalk, then went again w/ a mixed grip instead)
370 X 1 (new PR)

power cleans:
95 X 5

zerchers:
155 X 9

hypers w/ 45 plate:
7

stomach work, declined bench straight legged situps w/ 25 plate



ETS arrived today, hopefully it'll start working quickly so i don't have to feel those deadlifts over the next couple days :help:

jazer80
02-17-2005, 10:41 AM
Max Effort Chest

Incline bench press

155 X 2
165 X 2
175 X 2
185 X 2
195 X 2
205 X 2
215 X miss
215 X 1

pullups (bodyweight)
19

dips (w/ 45 plate)
9

t bar rows
90 x 9

lilmase1153
02-17-2005, 10:54 AM
great work bro.. some nice intensity in here

jazer80
02-17-2005, 11:51 AM
thanks

jazer80
02-18-2005, 01:59 PM
dynamic effort: squats/dl

Squats
160lbs X 10 sets X 2 reps

power cleans
95 X 5

zerchers
155 X 9

hypers
45lbs plate X 8

jazer80
02-18-2005, 02:00 PM
for some reason i cannot explode on squats at all. should i be going considerably slower in my dynamic squats than in my dynamic bench?

jazer80
02-19-2005, 04:42 PM
dynamic effort bench

bench press
160lbs X 3 reps X 10 sets

shrugs
225 X 9

db flies
35 X 9

lat pull downs
160 x 9

getting psyched up for monday, gonna go for a new squat PR (only major lift i haven't beaten my old record on since beginning westside program)

jazer80
02-21-2005, 01:04 PM
max effort squat

squats
225 X 2
245 X 2
265 X 1
285 X 1
300 X 1
315 X 1
330 X 1 (PR)

lunges
135 X 14

hypers w/ 45 plate
8

some smith machine squats where you put your feet way in front of you, can't really describe...

jazer80
02-22-2005, 10:45 AM
max effort bench

decline bench press
135 X 2
155 X 2
175 X 2
195 X 2
215 X 2
235 X 1
255 X 1
270 X 1
285 X miss
285 X miss (i was surprised i missed this, since i can flat bench 275...)

shrugs
225 x 10

db flies
40 X 8

lat pulls
170 X 9

jazer80
02-24-2005, 04:44 PM
i had never seen a gym so crowded. i would have walked out if it would not have screwed up my schedule, so i just sucked it up. i couldn't use a regular cage for squatting, because two of the three decent cages were being used by people doing CURLS!!!! i had to ghetto rig one of the crap cage's pins so i could rest the bar on it on the outside of the cage, where it could totally just roll off.

squats
170lbs X 2 reps X 8 sets

good mornings
135 x 7

i didn't finish my accessories because i was going to freak out on somebody. i was too impatient to stay so i just took off

jazer80
02-27-2005, 05:29 PM
well yesterday was my wrestling tournament. i pinned my first match, but hurt my elbow and was out for the day. worst trip ever. it felt better as the day went on, and today i made it hurt even worse at work lifting a box. i went to the gym tonight, it hurt while i was there, but didn't seem to get any worse while lifting, so i did my whole workout, which was:

Dynamic Effort, Bench Press

bench
160lbs X 3reps X 10sets

shrugs
245lbs X 9reps
(didn't have clips on ends of bar, and tilted it as i was putting it up, didn't notice til too late, dropped 2 45 plates and a 10 on the floor, funny as ****)

db flies
40lbs X 8

lat pull-downs
180lbs X 8

-sin-
02-28-2005, 01:45 AM
Wheres the cardio?

jazer80
02-28-2005, 09:51 AM
wrestling practice twice weekly; occasional boxing. i have my bf where i want, so i don't stress cardio too much

jazer80
03-02-2005, 11:20 AM
Max Effort: squat/dl

Goodmornings
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 2
205 x 2

lunges
135 x 16
155 X 8

calf raises
155 X 15

stomach work, two sets

-sin-
03-02-2005, 02:59 PM
wrestling practice twice weekly; occasional boxing. i have my bf where i want, so i don't stress cardio too much

If you are serious about wrestling you should be doing cardio 5-6 times a week.

jazer80
03-02-2005, 07:21 PM
i'm not serious about wrestling. it's an intramural club for fun. my serious (insanely serious) days of wrestling ended when i graduated high school. i couldn't possibly dedicate myself to a sport like wrestling and still work full time and go to school full time unless i want everything to suffer as a result. but thanks for the input

jazer80
03-04-2005, 04:01 PM
Max Effort bench

bench press
135 X 3
185 X 3
225 X 1
240 X 1
250 X 1
265 X m
265 X m
(that's right, i can't even do ten less than my max from three weeks ago. yesterday i had a big exam and took study drugs all day, which prevented me from eating, then took lots of sleeping aids to get to bed, so i'm assuming that's to blame)

shrugs
245 X 9

db flyes
45 X 6

lat pull downs
190 X 8

SW
03-05-2005, 06:34 AM
^ Guinea pig ;)

jazer80
03-05-2005, 07:41 AM
hahahah.... i NAILED that test tho. it was accounting, and i fell behind a little in the beginning of the semester and had trouble catching up. the test was on thurssday, and we had a review on tuesday, but school got canceled cuz of snow, so i had to learn it all by myself when i was expecting a nice review session.

SW
03-05-2005, 03:54 PM
test = pwned. Good job.

jazer80
03-05-2005, 04:39 PM
what does that mean? i've seen that in so many places, clueless as to what it means.

jazer80
03-05-2005, 04:41 PM
dynamic effort squat/dl

squats
170lbs X 2 reps X 8 sets

good mornings, wide stance, dynamic on the concentric
135 x 7

lunges
155 X 8

jazer80
03-06-2005, 06:41 PM
dynamic chest day

bench press
135lbs X 3reps X 8sets (i've lowered weight here recently to increase speed)

upright bb rows
85lbs X 7

weighted dips
75lbs X 8

weighted pullups
25lbs X 7

did an extra set of accessories, because my bench is lagging, so i'm doing more tricep work

tricep pulldown machine
150lbs X 8

elbow pain is getting better, as is rotator pain

as far as soreness, the ets isn't performing as expected. i am pretty sure it's making a difference, but i still get pretty sore.

jazer80
03-08-2005, 10:45 AM
Max effort DL

deadlift
275 X 2
315 X 1
340 X 1
365 X 1
380 X 1 (PR!!!)
390 X M (next time...)

close stance squats
225 X 7

power cleans
95 X 5

SLDL
225 X 6

calf raises
225 X a bunch. of course after the whole workout, i pull something in my back doing calf raises. ******ed.

i don't know what i like more about westside. becoming stronger, or having one or two days a week that i know i am stronger than i've ever been

jazer80
03-10-2005, 10:21 AM
max effort bench

bench press
185 X 2
205 X 2
225 X 2
240 X 2
250 X 1
265 X 1
280 X M

upright bb rows
95 X 9

dips
90lbs X 5

had to skip weighted pullups because my back is sore as hell from my ME squat/dl day on tuesday. still can't break my PR of 275, i'm wondering if my spotter touched the bar and i never really hit 275, because that was in week one of my program, and i'm in week five, and it seems strange that i wouldn't have added 5 lbs to my bench in a month, considering i've been progressing regularly in all leg movements

jazer80
03-12-2005, 06:53 PM
Dynamic squat/dl

Squat
170lbs X 2 reps X 8

Sumo Squat
275 X 3

Power Cleans
95 X 5

SLDL (off low box)
275 X 4

stomach / calf work

SW
03-13-2005, 07:20 AM
Nice sessions man. Feels good to be at your height and going higher, huh?

It's leet speak for "owned" :D

jazer80
03-14-2005, 08:26 PM
haha what's leet speak? i'm clueless here

jazer80
03-14-2005, 08:31 PM
Dynamic Effort Bench

bench press
135 X 3 reps X 8 sets
185 X 2 reps
225 X 2 reps

upright bb rows
105 X 8

dips
100lbs x 5

pullups
30 lbs X 7

db flyes
45 X 8

jazer80
03-14-2005, 08:33 PM
Nice sessions man. Feels good to be at your height and going higher, huh?

dude i love westside. my bench is having a lot of trouble rising, so i've been reading as much as i can about how to bench and all that, adn have been adding in as many heavy sets of accessories for it as well. i loved the looks i was getting at this prissy gym in my hometown this morning doing dips for reps w/ a 100lbs db hanging from me. i've also been doing random tricep work that i'm not writing down because it's always on arbitrary machines. i'm really pissed my bench isn't increasing like my legs, but gonna figure it out

jazer80
03-16-2005, 11:31 AM
max effort squat

squat
135 X 2
185 X 2
225 X 2
250 X 2
275 X 1
290 X 1
315 X 1
325 X m
335 X m
335 X 1 (PR!!)

power cleans
105 X 4

jazer80
03-17-2005, 11:44 AM
Max Effort (supposedly) - Chest

Bench Press (third week ME exercise in a row)
185 X 2
205 X 2
225 X 2
240 X 1
250 X 1
265 X 1
280 X Miss.... i dunno if my 275 pr was legit, if it was, it's pathetic that that was week one, and this is week six, and i haven't added five pounds, despite adding good weight to squat, good morning , deadlift, and serious weight to dips.

upright bb rows
115 X 5

dips
105lbs X 4

pullups
35lbs X 6

db flyes
50 X 5

if anyone reads this and has input please let me know, i'm getting realy pissed about this.

Coke
03-17-2005, 11:57 AM
I'm reading bro - I think you are doing great...I'm not too familiar with your program but you will be suprised what will happen when you break down and get some reps in here and there particularly on your bench.

There is no doubt about it the low reps heavy weights can do much to help you inch up the ladder for great power...You are real strong man - don't get disapponted, keep up the good work.

jazer80
03-21-2005, 11:59 AM
(i missed writing down my DE legs from the other day. did at my apt because gym was closed, did some db lunges, db dl's, leg curls, leg extensions, db step-ups)

Dynamic Effort, Bench

Bench press (with 'powerlifting' form, i think that was my problem)
135 X 3 reps X 8 sets
185 X 3 reps
225 X 2 reps
245 X 1 rep

rows
125 X 6

incline db press
80lbs X 8

lat pulldowns
200 X 7

also did some bent over bb rows, but really bent down in gm position as opposed to having my back at a 45 degree angle to the ground as i typically do. didn't record because it wasn't enough weight for a real set.

jazer80
03-22-2005, 11:02 AM
Max Effort, Deadlift

deadlift
225 X 1
275 X 1
295 X 1
315 X 1
330 X 1
350 X 1
370 X 1
390 X 1 (PR!!!)

close-stance squats
245 X 5

wide-stance gm's
175 X 5

calf / stomach work

(that pr put me at squat/dl/bench=1000)

jazer80
03-25-2005, 08:41 AM
Max Effort, Bench Press

Bench Press
185 X 2
205 X 2
225 X 2
240 X 1
250 X 1
265 X 1
280 X m, m

fully bent over bb rows
135 X 10

this was one of my worst gym experiences. this was my fourth week in a row trying to hit 280 max. i keep getting stuck right off my chest. this time i knew i would hit it. i was feeling soo damn strong through my sets. i hit 265 with more ease than i ever had. so i explain to my spotter, 'do not touch the bar until it starts coming down'. so i go for the 280, i get it past my sticking point, i'm getting close to lock-out and the bar wiggles a little, and the bastard puts his fingers on it to 'guide' it. mother ****er

jazer80
03-29-2005, 11:18 AM
Dynamic Effort, squat/dl

squats
170lbs X 2 reps X 7 sets

power cleans
105 X 5

sumo squats
295 X 4

close stance GM's
135 X 5
155 X 4

calf / stomach work

jazer80
03-31-2005, 06:50 PM
Dynamic Effort, bench press

flat bench
135lbs X 3 reps X 8 sets
185 X 2
225 X 2
255 X 1

t bar row machine (horizontal grip)
90 X 7

db flyes
50 X 6

reverse db flyes
10 X 10

jazer80
04-02-2005, 05:12 PM
Max Effort, Squat/DL

Squat
225 lbs X 2
250 X 2
275 X 1
295 X 1
315 X 1
330 X 1
345 X 1 (PR)
350 X 1 (PR again!)

Power Cleans
105 X 4

Good Mornings
195 X 5

stomach work

jazer80
04-03-2005, 07:45 PM
Max Effort, Bench

Flat Bench Press
185 X 2
205 X 2
225 X 1
240 X 1
255 X 1
265 X 1
280 X m, m (well, so much for my 5th straight ME attempt @ 280)

horizontal grip rows
90 X 10
115 X 6

Standing Barbell Military press
135 X 6

lat pull downs
200 X 5

SW
04-03-2005, 08:39 PM
If ya can't kill that 280, I suggest taking 1 week off and doing pushups daily and rest 1 day before trying again. Just for chest. Might help ya to overcome it. Good luck with everything man.

jazer80
04-07-2005, 02:58 PM
dynamic effort, bench press

bench press
135 X 3reps X 3 sets

bent over barbell rows
135 x 6/7 reps X 3 sets

these were done bench, row, bench, row, etc. In a rush so i just got those quick ones in

GMCtrk
04-07-2005, 03:24 PM
You are progressing nicely. Your bench press is very impressive as are you squats, I am less impressed with your deadlift though. Some people are just genetically disposed to weaker and stronger lifts I guess. I can't bench if my life depended on it :(

jazer80
04-07-2005, 07:14 PM
it's funny because some people's squats are actually bigger than their deadlifts.

jazer80
04-07-2005, 07:16 PM
Legs

(didn't do a ME or DE day, just kind of wanted to do something different)

wide-stance squats, ATF

135 X 2
185 X 2
225 X 2
255 X 2
285 X 2
315 X miss
315 X 1

close-stance deadlifts, standing on (2) 45 plates
225 X 2
315 X 3

jazer80
04-10-2005, 06:54 PM
Max Effort, Chest

Weighted dips
70lbs X 3 reps
90 X 4
110 X 5

weighted pullups
20lbs X 3
30 X 3
45 X 3

DB flyes
55 X 4

reverse DB flyes
12.5 X 11

jazer80
04-12-2005, 05:49 PM
Max Effort, Squat/DL

Deadlift
315 X 1
345 X 1
375 X 1
395 X 1 (PR!!!)
405 X 1 (PR again!!)

Stomach work

didn't wanna do much more accessory work, that second PR felt like i got hit by a truck

GMCtrk
04-12-2005, 06:11 PM
sweet man 405 DL is sweet! I just hit that about a month ago, great feeling. Do you use a belt? I just ordered that inzer lever belt hopefully that will keep me safe and let me do even more weight :D

jazer80
04-12-2005, 07:35 PM
no i feel like a belt is unsafe(because my back won't develop properly if it's being supported). i know when you get way heavier you can hurt yourself squatting, but i like my whole body to be capable of handling the force i use. i never wear belts/suits/gloves etc, just chalk and my mp3 player haha.

jazer80
04-14-2005, 11:17 AM
Dynamic Effort, Bench Press

bench
135 X 3reps X 6 sets

bent over bb rows
135 X 3reps X 6 sets (done dynamically,mixed w/ bench dynamics)

Bench
185 X 2
225 X 2
255 X 3

Barbell Shrugs
275 X 6

Standing Barbell Military Press
145 X 6

Incline DB press
80 X 8

horizontal grip rows
90 X 10

jazer80
04-17-2005, 05:35 PM
Max Effort, Bench

Bench press
135 X 2
185 X 2
225 X 1
245 X 1
265 X 1
280 X 1 (PR!)
290 X m (a horrible, horrible miss at that)

horizontal grip rows
125 X 6

incline db press
85 X 6

vertical grip rows
135 X 3

jazer80
04-19-2005, 08:07 PM
MAX EFFORT, squats/dl

leg press (couldn't do squats cuz of upper back)
410 X 7
500 X 5
590 X m

calf presses

straight-legged deadlifts, off (3) 45lbs plates
225 X 1
315 X 3

jazer80
04-21-2005, 11:33 AM
Dynamic Effort, Bench Press

Bench
145 X 3 reps X 8 sets

horizontal grip rows
125 X 7reps

Standing Barbell Military Press
145 X 8

DB flyes
55 X 3real reps, 2 ****ty form

cable rows, close grip handle
120 X 11
130 X 12

scaled myself this morning, i've gone up two pounds to 163, no noticable increases in fat..

SW
04-21-2005, 06:51 PM
Hey congrats on that dl pr! It's nice to see you've finally beat 280 on bench, well done!

jazer80
04-21-2005, 07:41 PM
haha that was driving me ****ing crazy. i had to take one week off from trying it, but hit it the week after. of course i felt like king **** when i hit it, and i hit it much easier than i would have expected, so i slapped on 10lbs more, and pulled something in my back trying it. ******ed.

jazer80
05-04-2005, 08:13 PM
Max Effort, Bench

Bench press
135 X 3
185 X 2
225 X 1
245 X 1
265 X 1
285 X 1 (PR!!)

1 set of cable crossovers/flyes whatever they are



been slakcing lately, too much schoolwork... surprised i hit a new bench max this evening. i've been missing workouts to the point where last week i just went to the gym and did a bunch of bench/row/squat/good mornings then got the hell out. once finals are done i should be fully back

Coke
05-05-2005, 05:39 AM
Prop on getting the new flat bench pr in spite of being so busy with schoolwork - you will own this summer.

jazer80
05-05-2005, 12:03 PM
thanks bro; i hope so. good luck w/ yours as well

Canadian Crippler
05-05-2005, 01:07 PM
What's up with only 1 set on most exercises? Are you building up and only listing the heavy set?

jazer80
05-05-2005, 02:04 PM
What's up with only 1 set on most exercises? Are you building up and only listing the heavy set?
sometimes i do a warm up that is not worth listing before a lift, sometimes not. i'm doing a modified westside program, so my day typically goes:

build up to a heavy single, double or triple... OR dynamic work

then typically 3 different sets of different exercises as accessory work, but i do these dynamically (for speed/explosiveness). I know the volume is low, it's kind of a high intensity/low volume approach, as i'm just trying to get strong and stay relatively small.

Canadian Crippler
05-08-2005, 09:46 PM
Oh ok. Have you ever lifted with debussy? He goes to your uni, you should hit him up with a PM and lift with him sometime :)

jazer80
05-09-2005, 12:00 PM
well i'd really like to... i pm'd him some time a few months ago and never heard back from him, maybe he didn't get it or something. i dont' know how big he is,but our numbers are like close to identical. i am pretty sure this kid i see is him, but wouldn't ask because if he isn't i8'm gonna look like an idiot asking some random kid if he's from an online message board

that being said i think i'll try pm'ing him again