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SW
10-06-2005, 07:12 AM
Weight- 235 (steady for a couple months now)

Well boys and girls, I'm back from hiatus. Some things have changed, I'm 18 for one, and as to the other, I'm no longer in football due to a twice injured strained rotater cuff that some of you may remember. Long story short, I was starting varsity for our team at left tackle on defense and was hit from the side, causing me to reinjure the cuff. I was told by an orthaepedist that I could tear it if it happened again, and that would be surgery. Bye bye, football.

I am very fit these days, but I am kinda nervous about testing my strength out again after a couple months of ****ty lifting, then 1 of none for the cuff to heal. Of course I'm doing light cuff work with bands and 3 lb weights. I have to get every little muscle as strong as possible in my shoulders and healed before I can get hardcore again.

It's frustrating, not being able to get in the weightroom and tear something up. But I don't want a permanent injury, so I'll take a little break. I still have to talk to the coach, but I think I can wrestle and bowl at the same time. So by the time my shoulder heals decently, wrestleing will start. Good.

Anyway, I'm back and talkative as ever.

getfit
10-06-2005, 07:12 AM
let me be the first to :spam: ;)

Coke
10-06-2005, 08:13 AM
A huge loss for the football team, too bad for them...as for you, keep moving and do what you have to - Good luck!!

SW
10-06-2005, 07:51 PM
Thanks for the warm welcome guys, always good to have you around.

On the upside of things, my cuff is healing much faster than ever due to being careful with it and doing cuff work. Also, I'm training a friend to get stronger. We go in 3 days a week to get the guy stronger. I'm excited, it's alot like what I plan on doing for a living. I like it alot. But he's spoiling me, he's cooperative and punctual, something alot of others won't be. I've only been helping him for a week as of tomorrow, but I expect to see progress. He tries hard. Good.

Of course, I have him benching, deading and squating. The guy's got good form. I see his squat going up fast. I'm doing what I can for now, and when I do come back full strength, it'll be awesome. Still doing crunches, side crunches, russians, bench leg lifts, and all the other stuff I can right now. I'm also back to eating healthy, getting set for a major comeback.

Built
10-06-2005, 08:09 PM
Hey, good to see you again.

Rotator cuff injuries lick.

I have a surgical consult in a few weeks, and I'm really, REALLY hoping they can do something for mine.

I miss bench press.

:(

SW
10-11-2005, 05:36 PM
Weight- 236 had to come home and wrestle several large pigs. Damn farm.

Built- I hope it all turns out for you, the first time I hurt mine I couldn't so much as raise my arm above my waist for a week and it was the worst pain of my life when I did it. I nearly tore the cuff. But things are feeling alots better these days. Not nearly healed, but good enough to lift.

Gotta get my all-american bench press back

Monday's lifting (taking care not to hurt myself)

Bench
135x10
185x10
185x10

Squat (deep mind you, and first time I've squatted on my own in months)
135x10
185x10
Squatted down before doing last set, and though I tore my hammie in half. Next lift.

Power cleans
135x10
**** this.

Reverse crunches
2x10 bah

Today's

Skull crushers
65x10
85x10

Db curls
35'sx10
45'sx10

Db hammers
35'sx10
55'sx10 not too bad actually

Tri ext
100x10
140x10

Single arm lat cable pulls (on one knee)
180x10 per arm
170x10 per arm holy **** these are fun, but hard to keep form. Must work on it.

Bench leg lifts
1x20 worked abs 2 days ago, so light today. Ok, pretty crappy, leave me alone.

Db front raises
35'sx10
35'sx10 easy, but not wanting to aggravate things.

Standing calf raises
225x10
225x10 traps hurt like hell from yesterday's squats, as they've lost their immunity to the bar. Dammit.

cphafner
10-11-2005, 08:32 PM
good to see you back. Congrats on 18, now go buy some cigarettes and porn.

getfit
10-12-2005, 02:18 AM
nice nick :)

good to have you posting again.

Coke
10-12-2005, 05:27 AM
Been going at it nicely the past couple of days bro.

SW
10-12-2005, 04:03 PM
cp- lol the world of sin awaits :evillaugh

Sylvia- Thanks, great to be back

Coke- teh road to recovery my friend

Who knows my weight? 235 you say? Correct.

Did some rotator cuff work today with db's and a cord. Somewhat painful.

Crunches
2x10

Bench leg lifts
2x10

Side crunches
1x10 per side

Reverse pushups
2x10

This all felt good. Right now I'm just looking to recover, then gain my strength back (shouldn't be too long) and then put on more mass and strength, then cut again. But that's getting ahead of myself, I need to focus on recovery right now.

SW
10-13-2005, 06:49 PM
Rotator cuff hurts some. I am 240 right now, full of food though. Didn't eat too healthy today, but nothing major as I won't eat well for one day, then I will for a week. That's how it usually goes when I"m doing nothing special for my diet. I wrestled a friend (220 and stocky) and did a suplex on his ass, ending the match. Then we did another, in which I made him submit to me doing a wrist roll in which I somehow incorporated a knee. Fun times.

Tomorrow is the same thing as monday, almost.

SW
10-14-2005, 04:10 PM
Was going to lift today, but decided against it as I'll be lifting with a guy that's quite knowledgable from another town tomorrow. I will be lifting at a YMCA. Should be an interesting report back.

SW
10-15-2005, 06:29 AM
Well, the guy I was going to lift with can't this weekend because his brother decided to unexpectedly show up. Dammit. Oh well, recovery for my shoulder is how I have to look at it.

Staying with some friends tonight. His grandparents are gone :evillaugh

Patz
10-15-2005, 10:43 AM
Yo!

Stay outta trouble over there...lol

Why is everyone up so early? And damn, you're in another time zone, so you posted that at like 7:29am. Ugh!

getfit
10-15-2005, 11:24 AM
oh grandparents are gone,are you going to have a party? ;)

SW
10-17-2005, 04:20 PM
We had a small one, only 10 people. No alcohol, strangely. So, we drank ungodly amounts of pop. Worse than beer in alot of ways.

Didn't feel like lifting today, but did. Glad I did.

Bench
135x10 at the bottom of each rep, I got a cuff twinge. Moving on.

Squat
135x10
225x10
245x10 hey, for some reason I think my squats are going to explode. This last set was easy even. Probably good for 15.

Db rows
35'sx10
50'sx10
65'sx10
85'sx10 sweet

No energy for power cleans, core was already highly stressed out and form would have been ****. I just use them to get good and worked out all over in general, and I already had that feeling lol. Sort of nauseous after the db rows.

SW
10-17-2005, 08:14 PM
Somebody explain this to me: Last week when I did squats, I wasn't able to finish my sets (even though they were incredibly light) becuase I would have hurt myself by just doing the motion of squatting, that's how badly I hurt. Up until 2 days ago I was in pain (DOMS style) from it.

Today, I blow past what I thought would have been remotely close to what I thought I'd achieve, and I have NO pain at all. None. 1 week's difference. 2 sessions. How does it change this fast???????????????????

Coke
10-18-2005, 05:22 AM
U already placed yourself at a certain level before the layoff, it should be no surprise...will always be the man too - ;)

Great workout day, especially with the squats. Looks like things are about to blow up again in here Nick.

SW
10-18-2005, 06:24 PM
Coke: That seems like good reasoning, just never had it happen like that before. I guess muscle memory is great! Thanks for the props, I just have a really good feeling about this winter's strength gains.

No lifting today, bowling tryouts. I will be top seeded on varsity again, of course. Sweetass to have bowling around again. We go to state every year, and place well (usually) this year will be awesome. Tomorrow, I will lift really hard. Probably will go to 4x10 instead of 3x10 on both auxillaries and core lifts. Thoughts?

SW
10-21-2005, 05:21 PM
Yesterday's workout:

Tricep ext.
55x10
75x10
85x10

Db hammer curls
30'sx10
35'sx10
40'sx10
45'sx10

Today's still no shoulder activity, benching is slightly painful and I just wanna get over this ****.

Squat
135x10
225x10
255x10 doin' ok I guess

Db rows
50'sx10
65'sx10
85'sx10
85'sx5 no heavier db's so I just do more reps

I intend to raise this squat to a nice weight this year. It's my focus.

drew
10-21-2005, 11:44 PM
Nick, glad to see you back kid. Wrestling pigs is going to make you very quick when wrestling humans. Think of it as training.

A couple of things:

My cuffs have both sucked for some time. In the last few months I've been working to get them stronger. Here's some of what I've done, maybe it will help you.
1: Rotator cuff exercises with bands or cables, 2-4x per week after heavy lifting.
2: No direct overhead shoulder work.
3: Full range benching (heavy) only once every 6-8 weeks (rest is board presses, limiting my shoulder involvement).
4: BB rows for your lats and rear delts. Weak rear delts are often a cause of shoulder problems, especially in an explosive athlete (like a DT) since there is nothing to decelerate the very powerful motion caused by your front delts.
5: ETS (it's a miracle)

Some other points:
Get some more warm up sets with squats using just the bar. It will loosen your hammys up.
Don't throw away the power cleans. They can be a great tool. If you are capable of doing 10x135, I would work up and see what you can do for 3 reps. Heavier weight always works better on an inherently dynamic movement like cleans.

Keep working, keep eating. You're one hell of a motivated guy, and that's rare for anyone, let alone someone who is 18.

getfit
10-22-2005, 02:46 AM
i agree with drew, you're motivation is incredible Nick, nice work :)

SW
10-22-2005, 11:13 AM
Drew- Much thanks for all the great info, I really appreciate it. ALso, thanks for the good words.

Sylvia- Thanks as well for your kindness, all compliments that I get go into my lifting.

Light-moderate DOMS in the upper half of my back, namely, all my traps. Light sensation of DOMS in my quads, but only when I flex them sufficiently. My knees don't hurt at all, which is a good thing. I go as low as I can on squats, which is slightly below parallel. I would say atf, but I'm not flexible enough.

A depressing note: before football began and we had a strength test, my projected bench (with 280x6) was 330, in the "all-american" class for 11th grade, heavy build. My squat was projected at 350 (with 295x7 I believe), which would be "great" class. Power clean was projected at 225, with 185x7 I think it was. I was also seated rowing 405x5. Now, I can not go to nearly that on these lifts, exept for squat. So, while I'm healing and waiting for a monster comeback and supercesion of previous records, I will focus on squatting. Alot.

Did some nice farmwork today, just now getting in the house. Got to go eat scary amounts.

galileo
10-22-2005, 11:20 AM
You are a fag for stealing my concept.

SW
10-22-2005, 12:02 PM
I counter your claim of concept thievery with another pilfered concept: t(''t)

galileo
10-22-2005, 02:43 PM
That's not my concept. Q(''o)

SW
10-22-2005, 03:12 PM
('')
OO <-----Xian
/\

Jackassery aside, what exactly was your concept????

drew
10-22-2005, 03:13 PM
You guys are both fagglers. Deal with it.

Nick, get on the box. Work your hammys. Move your stance out wide. Your squat numbers will go up.

SW
10-22-2005, 03:15 PM
I do have a wide stance right now, but box will be beneficial to parallel, right? I take it the box helps hammies better than parallel.

galileo
10-22-2005, 03:19 PM
I will ban all of you.

My concept was Metempsychosis.

drew
10-22-2005, 03:20 PM
A box does a few things for you. It will help you to sit back, meaning your hips and hammys will be doing all the work. It will keep you below parallel every time. It will reduce the stress on your knees. It will also make you more explosive out of the hole (since you're breaking the concentric/eccentric chain). Honestly, when I went wider and started using a box, my squat number flew up. I've added 100# in 8 months and still going up.

SW
10-22-2005, 03:22 PM
Galileo Galilee- Ahhhh..... Being ignorant and piteously dumb, I don't know what that means. However, this has not in the past nor will it now stop me now from being blatantly belligerent.

Drew-Dude, that seems awesome. Thanks for explaining that to me, I'll be sure to throw that in. How do you think I should incorporate it into my routine? After regular squat? Before? Different day?

drew
10-22-2005, 03:36 PM
Do it instead of regular squats. It's the same movement and you won't lose anything on your full squat. If you want, do a couple of regular squats every 4 weeks or so just to see how you're doing.

Oh, and your journal title looks like "Reincarcerated" to me. lol

SW
10-22-2005, 06:51 PM
Not a bad idea, Drew. I always do touch and go, so as my hip flexors don't relax and I don't get much of a chance to get out of form. I will box twice a week. Thanks for helping. OH, and btw, I am reincarcerated, back behind the bars of lifting. :D

SW
10-23-2005, 12:28 PM
Plan on getting stronger while healing *trumpets and other fanfare abound while you read this*

session 1

Box squat- 3x5,3x10
Standing calf raisesw/bb- 3x10
Power clean- 3x5,3x10
Crunches- 3x20
Leg lifts- 3x30 seconds
Light rotater cuff work

session 2

Bench- 3x5,3x10 (will be very light since this seems to bother my shoulder most) Cannot wait untill I get my bench back, it was like my pride and joy.
BB rows- 3x5,3x10
Db hammer curls- 3x10
Skull crunchers- 3x10
Single arm cable pulldowns- 3x10

1 day off (during which I will be doing more light rotater cuff work) after these 2 days, then start over. Simple, yet very effective. At least, should be. It should be noted I took Drew's advice on the box squats, and also on having 3 (he didn't specify a number) light sets, usually involving the bar first, to get all stretched and ready for the more taxing sets. Also I am doing the cuff work on days where my shoulder will be going through tough times. I think this will work very well for me. Thanks again for the great advice Drew, and everyone who keeps me encouraged.

Coke
10-23-2005, 02:42 PM
Good luck with this plan and anything you incorporate...who knows, one day the shoulder thing may disappear.

SW
10-23-2005, 03:33 PM
It should sometime in the next month. Man, I hope so. It just lingers and lingers. Drives me nuts not going balls to the walls on like 1/4 of my lifts because of it. Thanks for the well wishes Coke, you know I appreciate them.

I keep doing cuff work, but not as often as I should. I should do it every day, it's turned into 2 times per week. But, I will rededicate. I've been eating lots of meat and noodles, will get good sleep tonight, and feel rested except for nagging allergies that always show up when season's change. I will hit the weights HARD tomorrow.

SW
10-24-2005, 04:03 PM
weight-240, high because last night I scarfed EVERYTHING that was edible. Other than sugar, jelly and stuff. But not even THAT was safe. I swear I could have eaten a whole chicken and sides. It was one of those times where, no matter how much you eat, you're hungry again 15 min later. Bulking feelings.

Box squat
barx5
135x5
225x5
245x10
275x10
315x10 that puts my projected max to 420. Not too bad. Expect this to hit a lot higher than this. Expect it, becuse I do.

Power cleans quite lousy due to my intense leg fatigue and also my lower back was quite weak.

barx5
95x5
135x8 dammit
185x.5 jeez, gave up lol.

Standing calf raises (forgot them and tried to go bac and do them. Back would hardly hold form, so i quit after 1 set)
315x10

Will do rotater cuff work tonight with a stretchy cord. I feel pretty good.

getfit
10-24-2005, 04:22 PM
nice work Nick:)

i'm always hungry:( all my money goes on food, i fill up my fridge every 2nd day :D

SW
10-24-2005, 05:33 PM
getfit- thanks, and that's where all of mine goes too (+ gas :( )

Forgot to mention- crunches and 30 sec leg lifts, 3x20 for crunches, 3x30 sec per set leg lifts.

Core be tired, and that's good.

drew
10-24-2005, 06:56 PM
Nice squattin Nick, but why so many reps?

SW
10-24-2005, 07:00 PM
Because I can't stand to work in different rep ranges for my body. Since I have to go light with bench and other shoulder-inclusion movements, I have to go light with everything else (it's a mentality with some logic behind it).

I used the lightass warmup technique you were talking about. It did some good, I think. Then I went into my 3x10 deal. What do you think should happen with this, set and rep wise (including allowing for injured shoulder)?

drew
10-24-2005, 07:12 PM
I like the first few warmups there, but I think I would go from 225x5 to 275x3, 315x3 then 365x1-3 and go from there. If you feel strong, go for 405. If the shoulder bothers you on the 365, stick with that or go back to the 315, but do fewer reps and more sets (5 sets of 2 reps for example). Believe me, the more first reps you get in with squats, the better your form will get.

SW
10-24-2005, 07:23 PM
Do you reccommend doing that with all of my exercises? But just do 3 light reps for bench and whatever else I need to?

drew
10-24-2005, 07:29 PM
I do it with squats and bench.

MixmasterNash
10-24-2005, 09:00 PM
I like the high reps on squats! Great for conditioning!

Good to see you're semi-recovered and can work the hell out of your legs.

Patz
10-24-2005, 10:52 PM
holy squats batman!

lotsa reps and lotsa pounds!

Coke
10-25-2005, 06:45 AM
Doing excellent with the box squats and crunches Nick, nice work overall.

SW
10-25-2005, 05:25 PM
Thank you all for your encouragements and well wishes. I'm lucky to have that.

I've been talking to Drew about westside, and I'm giving it a shot. Here is what I worked up on my own for the next almost 2 weeks. Drew's gonna review it (out of the kindness of his heart :D ) and we'll work the kinks (if any) out of it. Kinda long read.

I want to say publicly thanks to Drew for explaining in detail how westside works for me.

Wednesday (tomorrow) ME Box Squat/DL
Box Squat- 5xbar, 5x95, 5x135, 3-5 sets of trips, probably 3 singles
Deadlift- 5x135, 5x225, 1x275, 1x315?, 1x315? ( I hurt myself a long time ago with deads, blood in toilet when I go even near heavy on them now. I'll just grin and bear it)
SLDL- 5x6

Friday ME 3 Board Bench (I use a towel, 3 inches high. Cuff still not liking it)
3 Board Bench- 5xbar, 5x95, 3x135, 3x225? if I feel like I can without much pain.
Incline Bench- 3-5x6
BB Row- 3-5x6
Lat Db Raises- 3-5x6
Cuff work
Crunches- 4x20
Reverse Crunches- 4x20
Side crunches- 2x20

Next Monday DE Box Squat/DL
Box Squat- 10x2x?
DL- 3x5
SLDL- 5x6
Crunches- 4x20
Reverse Crunches- 4x20
Side Crunches- 2x20

There it is.

Patz
10-25-2005, 10:10 PM
lol..westside is waaaay to complicated and involved for someone like me..

Good luck!

drew
10-26-2005, 07:10 AM
OK, drop the DL on ME day, you don't need it there. Stick with the SLDL just how you have it, add some ab work and some lower back work.

Get more progression on ME bench day. 3x185, 3x225. Just do triples, not singles until you're feeling healthy. Drop the ab work on bench days, unless you do it another time of day.

On DE squat day, only do singles for DL. Remember, the point of this day is to develop speed and explosiveness.

I told you, it's going to take a long time to figure it out, but stay with it.

Coke
10-26-2005, 07:42 AM
In good hands with ole Drew, he knows his stuff - U can't go wrong Nick, best of luck!!

SW
10-26-2005, 09:17 PM
Elwood- it's gonna be a little hard to figure out, and I'm doing a fairly simplified version with no chains or bands lol.

Drew- Thanks, I'll change that around for next week and we'll see how things come out. Where do I put ME dl's? Just drop them and not lift heavily in deads? I'd hate to do that.

Coke- Yes I am, and thanks!

Today was GREAT!

Box Squat (box makes me at about exactly parallel by my judgement)
barx5
95x5
135x5 (getting wierd looks and smug faces from others at this point)
225x3
275x3
315x3
335x1
355x1 not too hard, but didn't want to go much higher on accout of no intelligent spotters around. Oh, btw, smug expressions changed at about 275 :evillaugh

Deadlift
135x5
225x5
275x1
315x1
365x1
thought about 385, had no grip left, so did some static holds.

SLDL I use this for more of a hammie exercise, the weight never touching the ground because my hammies aren't that long.
barx5
135x6
155x6
185x6
195x6
205x6

This workout felt great, and my back is killing me because it's not used to that weight. Man, it feels good to be back.

SW
10-26-2005, 09:19 PM
Ok, I moved the DL work to DE squat day, but it will be heavy work. 10 singles of that. Then I will move core from bench days to squat days. Does that work? ALso, I will stick with trips on bench days until I get a better cuff going.

Patz
10-26-2005, 09:50 PM
Awesome strength!

Damn!!

What are your maxes on stuff?

Coke
10-27-2005, 05:26 AM
One of the better overall sessions I've seen...props man, this is serious stuff - :thumbup:

SW
10-27-2005, 05:53 AM
Elwood- Thanks, and during my football tests this summer I benched 280x6 (est. 330 on their chart), Squated 295x7 which put me at 350, and power cleaned 185x7, put me at 225. My bench should come back slowly, but my squat is going to go like a champ.

Coke-Means alot coming from you big guy. THanks alot.

D-O-M-S. Toucing my toes: not an option. I could hardly stand in the bleachers at the volleyball game last night, and just keeping myself errect driving home was a task. Wow. Today.....I'm ****ed lol. STill, this just makes me look even more ahead to tomorrow, when I'll test how far along I am with my recovery.

EDIT: oh and btw my max dead before I hurt myself was 365.....1 1/2 years ago lol. I take it as a good sign when I can just walk in there and dominate it...which I did hahahahaah!

drew
10-27-2005, 07:08 AM
Nice session.

Heavy deads should be cycled as one of your max effort exercises once every 6 to 8 weeks only. Remember, you want to do only one max effort movement per ME day and keep changing it week to week.

SW
10-27-2005, 03:05 PM
So what should I sub in for box squats next monday? What about on ME bench days, after I do this next one? We gotta talk to get this ME movement rotation down man. Thanks again for helping me.

I have some pretty good DOMS today, especially in all my traps. Hammies hurt too, so I know I hit right on target with sldl's.

SW
10-27-2005, 06:13 PM
I've been thinking and I think that I've got things pretty well right now. Just took awhile for some things Drew told me to sink in.

Tomorrow ME 3 Board bench(have to do abs after ME bench day, will start doing them on ME leg day):

3 board bench- 2x5,trips
Incline bench- 3x5
bb rows- 3x5
single arm lat pulldown- 3x5
All the core stuff I've listed before
Cuff work

That's what's coming, and it'll be great.

drew
10-27-2005, 06:35 PM
That looks really good. You could actually lose the lat pulldown, or keep it. See how you respond to doing two lat movements and then decide.

Patz
10-27-2005, 09:36 PM
damn man..a 280 x 6 is kickass! I'm sure it'll come back lots faster than you think, sonce that cuff is cuffin' again..lol

SW
10-28-2005, 03:58 PM
Drew- I dropped s. arm lats for db hammers, I think that's a better bet.

Pat- Lol, it's cuffin' along very slowly.

ME 3 Board Bench

3 Board Bench
barx5
135x5
185x5
225x3 (discomfort here)
245x3 stopped so I didn't push my luck

BB Rows
45x5
95x5
135x5 these are cool, but hurt my wrists due to the close grip. Any suggestions on how to fix that?

Incline Bench
135x5
155x2 ouch. some sharp pain, so I left this one be.

Db Hammer curls
35'sx5
50'sx5
65'sx5

Crunches- 4x20
Reverse crunches- 4x20
Side crunches- 2x20

Cuff work with 5lb db's.

Not a bad session, I'm what I feel is on track for shoulder recovery. But man does it bother me I can't just tear it up on bench anymore. I can't wait for monday, regular squats :evillaugh

Coke
10-29-2005, 07:31 AM
I'm impressed with the way you are taking this on, even got some ab work in the mix...no need for close grip on bb rows, otherwise very good session. Those are some super db hammer curls Nick.

drew
10-30-2005, 06:06 PM
Good looking session Nick. Always smart to listen to your body.

SW
10-30-2005, 09:07 PM
Guys, your support means a great deal to me, thank you very much. Good advice, Coke and Drew.

Spent the weekend partying and having alot of fun in general. Didn't get in trouble or anything like that, and only had 3 beers the whole time. Tomorrow is ME squat day :D oh yeah. Here it comes.

Patz
10-30-2005, 09:40 PM
How close is the bb row grip?

getfit
10-31-2005, 01:34 AM
great session Nick,partying is good for the body ;)

SW
10-31-2005, 04:53 PM
Pat- hands 3-4 inches away from each other.

Sylvia- Thanks, and it is, body and spirit ;)

ME Squat

Squat
barx5
135x5
225x5
275x3
315x3
335x1 not bad I think, 10lbs from my box squat, but I know the box could be better.

Power Cleans
135x5
155x5
195x5

SLDL
135x5
165x5
195x5

Crunches- 4x20
Reverse Crunches- 4x20
Side crunches- 4x20

I liked this session, I think it was solid.

drew
10-31-2005, 07:30 PM
That looks good man. Next time, try for another max. A max effort should take every ounce of strength to get it locked out.

SW
10-31-2005, 07:37 PM
The 335 regular squat took about all I had. I actually stalled in the hole, but then all of the sudden i felt my core contract like never before, and i powered up through it. it felt like my abs were never going to relax lol. But box squat will be much better next time, gaurenteed.

Coke
11-01-2005, 05:00 AM
Definitely a solid effort bro, great way to max on those squats...super ab training.

SW
11-01-2005, 05:22 PM
Thank you very much Cocoa.

DOMS in hammies and smallest quad. No surprises there. Upper half of back also sore from power cleans. I really liked that last workout. Tomorrow will be DE bench day.

SW
11-01-2005, 08:00 PM
Actually ME bench day. I can't wait for DE bench and squats. Fun fun fun. Not being sarcastic either. I have to go to the dentist tomorrow, so I'll be up at 5:45 tomorow morning to go in early and lift.

Patz
11-01-2005, 09:40 PM
Holy cow! That's a narrow grip! Mine is more like shoulder width, or slightly more narrow.

Word of the day: ameliorate

getfit
11-02-2005, 01:16 AM
nice work Nick :)

whoa on the ab work, i couldn't manage that much i always feel my abs in every workout i do :D

Chubrock
11-02-2005, 10:18 AM
Damn nice squatting man. Between all the squats,box squats, and ab work, your core should be killer.

SW
11-02-2005, 11:05 AM
Pat- ha i like the word of today :D

Sylvia- i love that ab work, it's fun for me :)

Long Lost Andrew- hey dude, been awhile. Looks like you've slimmed down some. And yeah, I WILL get a hardcore....core....

I have a dental appointment today, so I had to lift in the morning. Wasn't able to do db rows due to the weightroom closing on me. Dammit.

Bench (this surprised me, i'm ready to go hardcore on it now)
barx5
135x5
185x3
225x3
245x1
275x1
305x1 stalled at the sticking point for about 3 seconds, then got mad. Pushed that **** up.

Db side raises
20'sx5
25'sx5
30'sx5 shoulder wasn't cooperating, so I let it be

Db press (again, took it light because the bench had stressed it enough, but I still didn't feel pain on the bench, it just felt stressed enough for me to know not to be hard on it)
40'sx5
50'sx5
55'sx5

That's it for today, folks. BTW, this brings my total to 1005 for the big 3. I keep having setbacks on bench, but no more!!!!! You will see these numbers rise, I'm not very proud of them.

Bench- 305
Deadlift- 365
Squat- 335
Total- 1005

I plan to careen towards 400 with all of these numbers. In a quick fashion with the aid of westside.

briancurran01
11-02-2005, 11:08 AM
looking strong Nick. Good work bro what weight you at now?

SW
11-02-2005, 11:14 AM
Thanks Brian, and I'm 240 right now. Been slowly gaining since I started to lift again. I think a good % of it is LBM because I keep getting stronger.

SW
11-02-2005, 11:54 AM
New rule: Every day when I get home, weather or not I've worked out, I will drink 1 glass of orange juice, milk, and water in that order. Just good, solid stuff to be taking in after a busy day or lifting. I like this idea, it will become a religion.

Coke
11-03-2005, 04:53 AM
That bench is looking awesome Nick, stalled for a moment and pushed right through with it - :thumbup:

SW
11-03-2005, 07:42 PM
No DOMS at all, no feeling I'd benched yesterday if I didn't know any better I'd say I didn't lol. Today I raced a friend for 100 meters twice who is almost 30lbs lighter than me and crushed him easily. So I guess I haven't lost that speed yet from football.

Tomorrow is DE squat day, can't wait. I better get some sleep, I only got 5 hours last night.

SW
11-04-2005, 03:42 PM
Weight- 240

DE Squat

Squat
barx5
135x5
185x10x2

Power Cleans
135x5
165x5
185x2 stopped here, shot from squats

SLDL
135x5
185x5
200x5

Crunches- 4x20 Reverse Crunches- 4x20 Side Crunches- 2x20

Nice little workout. Power cleans after squats pwns all.

drew
11-04-2005, 04:27 PM
Looking great Nick. Congrats on the 1000 total. Love that squat session. You might try using the powercleans as a warmup for your squats, or do them at a different time of the day. Trust me, when the squat weight starts to go up, the only cleans you'll be thinking about will be cleaning the puke up off the floor :D

SW
11-04-2005, 06:22 PM
Thanks Drew. I just sort of like, believe it or not, how it's so hard to do power cleans after squats. It gets my legs hammered. LOL I love that last line you wrote. That's awesome.

Forgot to mention how I did cuff work today as well with 5lb db's. I know it's a squat day, but ti's a friday and on fridays I cuff work every time.

SW
11-05-2005, 06:04 AM
Ok listen to this crap, yesterday my abs were already prexhausted from coughing, now they hurt really bad due to my ab session yesterday. I went to sleep pretty early last night, and it did me good. Almost all I drink at home is orange juice, milk and water. That's also doing me good.

SW
11-05-2005, 08:35 AM
According to bigger faster stronger (bfs) standards, for 12th grade, heavy build, All-American lifts are:
Bench- 350
Squat- 500
Deadlift- 600

The only thing I'm even close to is bench. I expect to attain All-American status (according to bfs) bench this year. My squat will rise quickly, but I don't expect to 500 this year. My deadlift is abysmal due to not doing it hardly, ever. But these are numbers to shoot for. 1450 is the total if one were to be all american in all 3. That's one tall order. Times like this make me wish I'd been lifting for more than 2 years :( This is just more motivation to lift some super heavy weights and get as far as I can this year.

drew
11-05-2005, 12:12 PM
Just keep working, your numbers will increase. Don't worry about someone else's standards for performance, just your own improvement.

Cuff work should be done anytime you feel like it, up to 6x a week (IMO).

SW
11-05-2005, 09:35 PM
That list just helps keep me motivated, that's all. I just got home from a bad night of coon hunting. Whily bastards, those raccoonuses.

spencerjrus
11-05-2005, 09:39 PM
Good looking Nick. Do you play football currently or are you training for next season?

SW
11-06-2005, 09:27 AM
Thank you Spencer, and no, football is over and since I'm a senior in highschool there is no more football for me. I'm powerlifting becuase A. I can't stop and B. I love it.

Went trapping today, capped a couple coon, life is good. Will eat some food now.

Coke
11-06-2005, 11:36 AM
You've got some hunting skills too. You are probably the football teams biggest lost in a while. Wish you the best wherever life takes you, surely deserve it Nick...gonna surely continue to rise and get more stronger and powerful!!

SW
11-06-2005, 05:02 PM
Thanks for those always-kind words Cokemonster :)

I'm finally sick today. Been feeling under the weather for almost a week now, and today I slept through half of it, after trapping, chores and skinning. Tonight I'm still going hunting, and you know damn right I'm lifting tomorrow. I'm still breathing, aren't I?

SW
11-07-2005, 12:11 PM
Wow, I feel like ****.

DE Bench

Bench
135x5
160x10x2 I had to be careful not to throw myself off of the bench I was exploding so well. I actually came halfway off once.

Db rows
55'sx5
85'sx5
100'sx5 improvised here. Used skullcrusher bar and gripped middle of it, thus making it a 'DB'. It works quite well actually.

Db side raises (still light but improving)
20'sx5
30'sx5
40'sx5

Said screw it and decided to see if my Seated Row was what it used to be before I had to quit because I broke 2 cables. I did 370x5, 35lbs off of my old record. Stretched the new cord out, now that reminded me of why I had to quit.

All in all, not too bad.

getfit
11-07-2005, 12:17 PM
wow hunting! nice effort Nick, you got alot on your plate but still bring out good sessions :)

briancurran01
11-07-2005, 12:19 PM
nice work nick...strong.

Coke
11-07-2005, 12:39 PM
There is a big guy at my gym who brings in his own rigged knurled bar as a 200lb+ db, lol - good stuff Nick!!

SW
11-07-2005, 02:58 PM
Getfit: Thank you, I like to push through barriers of that kind alot.
Brian: Thanks man always good to have you around.
Coke: That guy will be me one day lol!

Forgot to mention the cuff work. I only have 3 days to lift this week, so tomorrow I will do a ME session and a DE session. Then wed is rest day, then another ME and DE session thursday. I don't like to do it that way, but I have to this week.

drew
11-07-2005, 04:29 PM
Looking great Nick! If you're really flying like that on DE bench, you should up the weight, and that's always a good thing.

Speaking of hunting, I'm eating a bear right now that my boss killed. :D

SW
11-07-2005, 04:42 PM
Drew- Thanks man. A BEAR? You bastage, I've always wanted to eat one of those....the whole thing lol. About the 160 bench being too light, I was almost certain that day I benched 305 I could do more, and 160 is almost 60% of that, which is the highest percentage I've heard of to use of one's max on DE day.

SW
11-07-2005, 06:01 PM
I've written out a plan for the next 2 weeks of westside, and I'm VERY excited. I will Deadlift tomorrow, ME and go ****ing hardcore as I can. That Benedict Magnussen was very inspiring. I will find it hard to sleep tonight.

Patz
11-07-2005, 09:50 PM
Watch that cuff on the deads. Mine always starts buggin' if I'm not careful..

Chubrock
11-08-2005, 08:39 AM
Good luck with the deads today and let us know how it went.

SW
11-08-2005, 05:22 PM
Today went ok, not great, but ok.

ME Deadlift

Deadlift
135x5
225x3
315x1
365x1
415x got this ****er 3 inches from lockout, and grip gave and the bar crashed to the floor. No wrist straps. I was so pissed.

Hex bar
135x6
225x6
315x6

Upright BB Rows
95x6
105x6
125x6 these blew

SLDL
135x6
185x6
205x6

ALl in all, not too bad. I was SO close to a 415 dead today. 3 INCHES. Grip issues there. Oh man, I will kill that **** next time.

SW
11-08-2005, 09:32 PM
That deadlift will not leave my mind. Getting up at 5:15 tomorrow morning to go lift. My hands are all tore up, but I like it.

DOMS hitting pretty hard in entire upper half of back. Just got home from hunting, got 2 nice ones. I got one through the skull and burst the other's heart. Both dead before they hit the ground. I'm aiming alot better these days.

I've GOT to go to bed. ME 3 board bench tomorrow, I will make up for the failed deadlift (i had the power, just not the grip) by kicking ass on 3 board bench.

Coke
11-09-2005, 05:09 AM
Excellent hunting man...grip strength not bad at all especially without the aid of straps, good workout.

drew
11-09-2005, 07:26 PM
Nice deads. Do NOT even think about using straps. Just keep pulling, your grip will follow. Use lots of chalk.

Chubrock
11-09-2005, 07:28 PM
Nice deads dude. How was the session this mornin?

SW
11-10-2005, 10:17 AM
Coke-Drew-Andrew: Thanks for dropping by guys, I appreciate it. I wasn't able to lift today because found out I didn' thave to go to school AND my grandfather needed me. I don't have school friday either. So I will have to post again monday with my ME 3 board bench workout.

Patz
11-14-2005, 11:10 PM
Good try on the deadlift max, Nick. You'll get that ****er for sure next time!

Chubrock
11-15-2005, 08:24 AM
Aight bro, where's them 3board presses at???

SW
11-15-2005, 06:45 PM
Elwood- Thanks man, I will try hardcore.

Chubs- right hur

3 board bench press, ME yesterday
barx5
135x5
225x3
275x1
315x1
335x 1/2 stuck, but 315 is just barely acceptable. I have been sick for 2 weeks, can't quit coughing. I didn't continue this becuase I was so drained and my body was telling me no.

Can't lift tomorrow, school will be closed. All this rain will be frozen by morning.

getfit
11-15-2005, 06:57 PM
hope you'll get beter soon Nick,we've had so much snow today, turned into rain,i'm sure the morning will be hectic for me to get to work.

Coke
11-16-2005, 05:10 AM
Pretty good 3 board bench pressin Nick.

SW
11-16-2005, 05:57 PM
gf and coke- Thanks guys, I've been so busy lately I'm hardly on. I'll try to get to some journals tomorrow. I'm still sick and tired.

Chubrock
11-16-2005, 08:10 PM
Nice pressing Nick. Some big numbers. Get better man.

SW
11-17-2005, 04:15 PM
Thanks Andrew. Always good to have you around.

DE Deadlift
Deadlift
135x5
225 10x1 did this with more speed and power each time. Form was great. 415 is mine, bishes.

Db step-ups
20'sx6
35'sx6
45'sx6 wow I was tired after these

SLDL
135x6
185x6
205x6 killed hammies

FROM leg lifts 1x20, 1x5 hammies screaming at me to quit. man they must've got worked good today.

getfit
11-17-2005, 04:31 PM
nice nick, you feeling better from what i see, keep it up sunshine :)

SW
11-17-2005, 07:16 PM
Sylvia- Thank you, you're very kind.

Morning weight- 240 slowly climbing from endcut weight of 235 since I started lifting again. Eating fairly clean, and not in big amounts.

I have been feeling better today, I have a feeling I'll be getting over this thing in a hurry now. Took some measurements for the Hell of it, all cold and unflexed:
Age- 18
Height- 5'9 1/8"in
Weight- 240lbs
Calves- 17.5in
Thighs- 27in
Neck- 19in grown 1 inch since prom
Forearms- 13.5in
Biceps- 14 5/8in lost like 1 inch. But it was bigger precut, so it was fat.
Waist where I wear my pants- 42 1/2in

In short, I'm short, stocky and could get much bigger. And I WILL.

Coke
11-18-2005, 05:26 AM
DB step ups look sweet, nice work on them deads...I know U ain't about to whine about being 5'9, lol - good stats.

SW
11-18-2005, 03:52 PM
Many thanks for the recognition Coke. And I do think I'm short, I've always been hard on myself to continually improve.

DE 3 board bench

3 board bench
135x5
185 10x3

Db hammers
25'sx6
40'sx6
50'sx6

Single arm lat pulldown
100x6
140x6
160x6

Not at all dissapointed with today.

getfit
11-18-2005, 04:37 PM
wow on the single arm lat pulldown, that's hard, nice work Nick :)

SW
11-19-2005, 05:54 AM
Thank you very much Sylvia. Those lat pulldowns are so hard to keep good form on though, your shoulder just wants to fall when pulling. But the weight will go up when I can do it with the same form I have now.

Actually having some DOMS in my pecs this morning, which is unusual. Abs still sort of hurt, and tris and back are still hurting as well. Just DOMS all over the ****ing place for like 3 workouts ago. As long as I gain strength, I don't care if I hurt everywhere for 5 weeks.

Coke
11-19-2005, 07:54 PM
Actually having some DOMS in my pecs this morning, which is unusual. Abs still sort of hurt, and tris and back are still hurting as well. Just DOMS all over the ****ing place for like 3 workouts ago. As long as I gain strength, I don't care if I hurt everywhere for 5 weeks.

I'm not surprised at all, you've been working hard for it - great to see everything taking shape this way Nick.

Patz
11-20-2005, 09:51 PM
I see lots of consistency in here. Nice work overall. Everything is progressing well.

For some reason, I thought you were taller??

SW
11-20-2005, 10:09 PM
Coke- you're right. It's all the work. Thanks man.

Pat- I do my best for consistency. I sincerely thought I was around 5 11 and was frankly shocked to see that I was still 5 9, haven't grown an inch in almost 3 years. Crazy.

Went hunting tonight for 4 hours, got 4 nice, big coon. Will bring top dollar which will be anywhere from 10-20 bucks a piece this year. The extra income is always nice for us.

Today I ate enough protein to kill a man, 2 large steaks, chicken and turkey deli meat (3 packages), about 12 tbsp of pb, and half of a beef roast. Along with 2 glasses of milk. I expect to see a powerhouse performance tomorrow with ME box squats. I have been primed for it all weekend, to go in there and DOMINATE. 355 was what I ended up with last time I believe. I want 380 at least. If I feel up to it, I will pwn 405. We shall see. Balls to the Goddamn walls.

Patz
11-20-2005, 10:12 PM
I can't fathom that food. Good Lord!

SW
11-21-2005, 05:58 AM
edit- worthless repost. did you know that if you hit the "post" button, it will post within .0000042562346 of a second?

SW
11-21-2005, 05:58 AM
Pat- It's derived from this all-powerful urge to not be small anymore.

Only got 5 hrs sleep (not choice) but I don't expect that to play into my lifting because I'm doing everything else right.

Breakfast- 1 glass orange juice, 1 glass milk, 4tbsp pb, 1 banana.

SW
11-21-2005, 04:48 PM
Lunch- 1 large salad w/ ranch, sunflower seeds and shredded cheese, 1 slice homemade pizza, 2 pita wraps, 1 carton milk, 1 apple, 1 bunch grapes. 1 gatorade.

Dinner- 2 large chicken breasts w/ potatoes and some gravy. Will eat more (chicken, bananas and pb) later. 1 glass milk.

I think I kept things on the clean side today. Feels good. Know what feels better? This workout.

ME box squat
barx5
135x5
225x5
315x3
355x1
405x1 was absolutely in euphoria. Went crazy.
425x1 this was 1 minute after I got the 405. I almost couldn't control myself. 75lbs more than 2 weeks ago. Even with the minute rest, I still hardly had trouble, stumbled slightly in the hole, then ****ing pwned that ****.

Almost left in my excitement, but knew there was more work to be done.

SLDL
135x6
185x6
235x6

Reverse crunches 1x20
Crunches holding 35 on ball 1x20
FROM bench leg lifts 1x20

Wow, I am on such a natural high right now.

galileo
11-21-2005, 04:52 PM
Those are some huge box squats. Good job!

getfit
11-21-2005, 04:54 PM
great job Nick

WBBIRL
11-21-2005, 05:10 PM
Carefull on those boxsquats, on some ME squating I tried to sit to far back into the squat and nearly fell backwards. But your balance is probably much better the mine.

Props on the big #'s... I know when I was squatting big it made me feel like a champ

SW
11-21-2005, 08:59 PM
Xian- Thanks for noticeing.

gf- thanks to the strongwoman....

WBBIRL- Feeling like a champ? For me it's more like an INVINCIBLE feeling. A pr on squats is equal to a large dose of pcp. Good to see you around again man.

Holy shizzle boys and girls, I'm tired. I may have pinched a nerve somewhere in my hip flexor region, but that's quite minor. Time heals all. I have determined the box I use is 17-18 inches. No more. I will try to measure the bitch soon.

I will drink 1 more glass of milk, and a few tbsp of pb to slowly digest with the chicken I've already eaten tonight for some hardcore building. Must sleep. Grow while sleep. Sleep good.

Coke
11-22-2005, 06:16 AM
Showing good hunting skills again, sweet!!...awesome work with the box squats.

SW
11-22-2005, 04:57 PM
Coke- Thanks, hunting pwns.

Weight- 240

Could I improve on yesterday's performance? Yes, yes I could.

ME Bench
barx5
135x5
225x3 I HATE trips, Felt weak here.
275x1 not too hard.
315x1 went up like a charm! Stuck slightly at sticking point, but it was very brief. I held the weight above my chest after I did it, feeling what 315 lbs of conquered bitch feels like.

BB Shrugs
135x6
185x6
185x6 not sure form was good on these, first time ever doing them. Will not progress with weight until I'm sure form is bueno.

Skull crusher bar curls
75x6
95x6
115x5.5 stuck on last rep. What a bitch.

Single arm lat pulldowns
110x6
130x6
170x6

I Loved this workout. First boxes at 425, now bench at 315. My goal this year is 1200 big 3 total, and I'm barelling toward it. I wish you guys could look into my eyes I feel so...empowered...so driven like I haven't felt since I started. I felt so agressive all day long after that lift. Had to try to be nicer than usual because I just hardly could control myself. I felt soooo good. Heavy weight=crack.

getfit
11-22-2005, 04:59 PM
damn Nick, power to you, well done

Chubrock
11-22-2005, 08:26 PM
NICE squatting bro. How's the pinched nerve coming along? How close to parallel was that box?

SW
11-22-2005, 09:40 PM
Sylvia- hey thank you

Andrew- Thanks, and it's damn close.

Got home, drank lots of orange juice and ate 3 eggs. Got ALOT of walking done coon hunting, some of it over badass terrain carrying a gun, a light, and 3 coon. Uphill. No joke, it's tough but fun. No lifting tomorrow because I'd have to go in early and won't get enough sleep as it is.

Coke
11-23-2005, 06:02 AM
Super session - great to see you so driven bro...Nick is in overdrive, lol - :thumbup:

SW
11-23-2005, 04:44 PM
Coke- Thanks for the props, and yes, I am in overdrive.

Tomorrow is turkey day, bishes. I...Will...Eat...El...Mucho. Here are some short term goals (aka within the next 2 weeks)

Squat- 350 This is 15lbs more than I think 2 weeks ago. Attainable.
Deadlift- 415 Last time I missed this due to loosing grip 3-4 inches from lockout. This will be done dammit.

Since just yesterday I benched 315, I think next time I do 3 board, a good goal would be 340. If I hit that, 325 for regular bench isn't far off.

These are my short term goals. I would love 1200 by the end of this school year. Graduating with a Big 3 of 1200 + would pwn. Also, it would make me more employable as a personal trainer because I obviously would know something about the game.

getfit
11-23-2005, 05:17 PM
i'm sure you'll get it Nick :)

WBBIRL
11-23-2005, 07:06 PM
Make sure you take it easy with those squats, im not telling you to back off but dont rush. Most people realize their doing something wrong when they go to heavy and get hurt now dont get me wrong, im not saying you dont know what your doing or that your "teh noob" but I know from experience that heavy weights bring out the worst in your form.

SW
11-24-2005, 09:37 AM
Sylvia- I hope so!

WBBIRL- w0rd to caution. Thanks for the reminder though man.

Hunted alot last night for 1 coon. Hard terrain, never going back there again boys and girls. Moderated DOMS in tendons holding biceps from skull crusher bar curls. They feel good.

Patz
11-24-2005, 09:44 AM
WOW man! Awesome lifts in here..damn!

You eat the calibur of LittleJake..that's insane. I eat like a bird, it seems..lol

SW
11-27-2005, 05:03 PM
Wood- Thank you for props, bro. I'm not really trying to eat alot, it's just that if I see a quality supply of protein, my instincts kick in and I MUST eat it. All of it.

I ate some crappy stuff, but balanced it with good water intake today and quality food. I did NOTHING this weekend but watch movies, hang out and **** off. Man it was fun.

Tomorrow, I will see if I don't have a 350 lb squat in me. I never use a belt, and don't use straps anymore, not even chalk. I have the mentality that, if I say I can lift a weight, I want to be able to go and do exactly what I said, right now. No chalk to worry about, no straps to find, no suit to hop into. Just me, and weight. Lots of it.

Chubrock
11-27-2005, 06:54 PM
Good luck at the go at 350 bro. I'm sure you'll get it.

SW
11-28-2005, 06:08 AM
Hey thanks Andrew, I will give it my all.

I will eat cleanly today, milk, banans, salad and other good stuff. Will report later with ME squat day.

SW
11-28-2005, 07:19 PM
Whew, pretty sure the site was down till around 8pm.

Weight- 240 (steady for a couple weeks now. up 5 lbs from cut that ended this summer)

ME squat
barx5
135x5
225x3
275x1
315x1
350x1 ha not too hard actually. Did a nice, slow rep.
365x1 actually easier than 350. Didn't push any farther because I figured that my body had underwent enough stress with 2 max-submax lifts already. Something just told me to let it be tonight. Either way, I've added 30lbs from 3 weeks ago.

Db step ups
30'sx4
40'sx4
50'sx4

Bench leg lifts 2x20 Side crunches 1x20 Crunches 2x20

This was short and simple, in and out in less than 45 min. I can't believe how I'm progressing with westside, it's a miricle. How big of one you ask? Well, I've been doing westside for about a month now, and here's how much I've progressed from previous records

Previous
Squat- 315
Box squat- 335
Bench- 305
Deadliift- 365

My big 3 was stuck at 985. Pathetic. Now, after 1 MONTH or so of westside, here is where I sit right now

Squat- 365
Box squat- 425
Bench- 315
Deadlift- 3 inches from locking out 415. We'll count it just for the sake of next week I'll pwn it.

New total, 1,095. In short, my big 3 total went 110lbs UP from 1 month, just by westside. If anybody is considering doing it and they love to powerlift, I reccommend this highly. I've had such good success.

Post workout meal- 1 banana, 3 glasses of milk, 2 breaded pork chops, 1 glass of orange juice, 4 tbsp pb, 2 tuna sandwiches. This was all after I got home. I will do my best for 8 hrs sleep tonight, then get up in the morning and TEAR **** UP with towel bench.

ufc2005
11-28-2005, 07:27 PM
Congrats on smashing that squat PR Nick. And on upping your big 3 total by such a massive amount in such a short time. Your story gives me hope that I can achieve similar gains. Great job!

Chubrock
11-28-2005, 07:37 PM
Hell yea Nick. Killed the squats bro. Great job.

bschatz88
11-28-2005, 09:12 PM
Awesome progress. I was thinkin about starting Westside around the beginning of the new year. I've got a few questions about it for ya too, I'll shoot out a PM tomorrow morning or somethin. Keep up the hard work

SW
11-29-2005, 04:52 AM
ufc- if you get diet, sleep and lifting right, you can go very far my friend. Thank you.

Andrew- Hell yeah!

Bryan- Thanks, and go ahead and hit me on AIM. LiftingNuts. Haha. Figures.

I'm up at 5:45 in teh morning. many of you are wondering why. I must lift. And drive through icy roads. But I will. ME 3 board bench. Again, I will tear **** up.

Coke
11-29-2005, 05:25 AM
...lol at no suit to hop into - great mindset towards it all, I do however have to use a belt or straps towards my last heavier sets and I'm about to get on with chalk too but I'll wean myself off whatever I can later on. U is the man with it Nick judging from your last session but I knew that anyways - ;)

SW
11-29-2005, 05:16 PM
Cokemonster: chalk and belts are ok in my book man, I just don't use them. I could see a belt for safety and I probably should use one, but pride's a bitch.

Weight- 241

ME 3 board bench
barx5
135x5
225x3 damn I hated this, don't know why
275x1
335x1 this was ****ing cool. The weight came down really heavily, and I just gave it my all. It literally took about 6-8 seconds to complete the rep. Not ****ting you. But hey, I did it. Not giving up pays.

Db hammer curls
30'sx4
40'sx4
65'sx4

Tricep ext.
110x4
140x4
180x4

BB shrugs
95x4
135x4
185x4 form a little better this time. I'll get it down, just takes a little time. Upper traps got annihalated from it though, so I know form was better.

That's what I did at 6:30 this morning, while the great majority of my classmates were asleep. Feels real good.

getfit
11-29-2005, 05:19 PM
NICE WORK NICK :)

STRONG,well done :)

SW
11-29-2005, 05:52 PM
Sylvia- Many thanks m'lady. Always appreciated.

Post workout meal aka dinner: 2 large t-bone steaks, to piles of mashed potatoes w/ gravy and green beans throught that mixture. A couple diet cokes, no milk because I drank so much last night all we have left is enough for my grandfather's cereal in the morning. I won't begrudge him of that.

So I'll probably get some water down me tonight as a substitute. Probably some pb as well here in a bit. Seems like I'm bulking almost, but if I was I'd be getting at least another 1000 calories per day. Besides, I'm maintaining 240 so I must be losing some sort of fat because I keep getting stronger. Besides, I'm not loading up on bad foods anyway.

I'm thinking of doing a 20lb cut to 220 after christmas. Thoughts?

bschatz88
11-29-2005, 05:55 PM
Great workout man, lookin strong

SW
11-29-2005, 08:46 PM
Shatz- Thanks my man. I loved that workout.

Went hunting, unfruitfully. Weather blows, no coon out. Freezing with badass winds on occasion. Oh well. 2 days ago we had tornado warnings everywhere. That's Iowa.

Tomorrow DE box squat. 10x3 working. 60% of 425 is just about 210. For Thursday, I will be doing 10x3 3 board bench, 60% of 335 would be damn near 165. W0rd.

Chubrock
11-29-2005, 09:15 PM
Damn you Nick. 2 Large T-Bones?? Man I'd kill for something tasty like that. Great workout. Damn good Board Benching.

Coke
11-30-2005, 01:02 PM
Crazy appetite, all that in one sitting?? - damn...great ME bench work and nice movements for those arms and traps.

SW
11-30-2005, 05:10 PM
Chubs- Thanks man, we raise our own so it's FULL of protein. Both pigs and cows. And chickens. Oh yeah.

Coke- Yes, one sitting. Well, not the milk. And thank you.

Who the heck knows what my weight is? Not me, forgot to weigh.

DE Box squat (don't ask why, brain lapse. But hey, I didn't do them last week and it's quite similar to parallel, so it's all good.)
135x5
225 10x3 was tired as **** by last 2 sets. 15 sec rest max between sets. My friend lifts with me now, he's always been a dedicated lifter and is fairly strong. He did this with me, but had to stop on 7th sets because it got too intense.

Db step ups
35'sx4
40'sx4
50'sx4 damn this gets heavy. Heavin' 100lbs up with my ass got to be a chore.

Bench leg lifts 2x20 Reverse crunches 2x20

Nearly puked after this, don't know why. Ate some, then almost puked again. Damn. Abs hurt. This wasn't a bad workout, but I just have this insatiable urge to lift heavy ****, and DE days don't cut it. The sooner monday comes so I can pwn AT LEAST 415 on ME deads, the better. ****, probably 425. We'll see.

From now on, like all this week, I'm lifting in teh morning.

No hunting tonight, coon don't run when the wind blows air this cold through your bones.

SW
11-30-2005, 05:44 PM
haha I just thought of what I'll be doing next monday for ME Deadlift. I will call it, "Back Annihalation". This is possibly the coolest back workout ever concieved by yours truely. Deadlift, Then Bent Over Barbell Row, Then SLDL, Then Standing Barbell Row. All but deadlift at 3x5. Oh yeah. Don't know if buddy steven can handle it. lol we'll see.

ufc2005
11-30-2005, 06:53 PM
Very nice tri extensions man - heavy as hell.

How long have you been doin Westside? I was considering doing it, but opted for a 5x5 instead for now. I don't think I'm ready for Westside yet. Once I build sufficient base strength, I'll probably give it a try. Westside is very appealing to me though cuz strength is my #1 goal. Where do you lift? It's good that you have a training partner and all the westside stuff(boards etc). Unless I find a fellow PLer to partner up with, it's gonna be hard for me, cuz I can't do boards, chains etc at home by myself.

SW
11-30-2005, 07:27 PM
ufc- I don't have boards or chains. I've been doing it for a little over a month now (I think I'll check to make sure). I use a 3 inch towel for 3 board bench. I lift in my highschool weightroom. I haven't had a partner in a year, and this guy is a great one. When I was struggling with the 3 board bench, he didn't lift a finger because i didn't tell him to. most others would have used their own judgement. If strength is your #1 goal, then westside is probably for you. I don't think it matters how strong you are now, but how strong you will be.

SW
11-30-2005, 07:30 PM
Lol where has the time gone. I've been doing westside for exactly 2 months now. :D I've still made great progress.

Chubrock
11-30-2005, 07:34 PM
Damn you big bastard. Absolutely killing these lifts. Great job.

-TIM-
11-30-2005, 07:54 PM
Nice looking lifts Nick. 65's on the hammer curls, sweet! 335 on the board press, sweet!

SW
11-30-2005, 08:12 PM
Andrew- Thanks as always my friend.

Tim- Hey, welcome to my journal! Thanks for your kind post.

I have ordered 1 240 capsule bottle of E.T.S. for one of my best friends, my new lifting partner. Partially because Andrew tried it and said it worked wonders, as well as other testimonials. I will be giving a report on how Steven (partner) sees it.

I will drink 2 glasses of water, get the rest of my bag in order, then go to sleep before 10. Can't wait for tomorrow, DE 3 board bench!

-TIM-
11-30-2005, 10:21 PM
You do the work, I give the compliments.

:thumbup:

SW
12-01-2005, 04:59 AM
Sounds like a good deal to me :)

3 inches of snow fell last night, and it's blowing snow on top of that. I have a ****ty little lumina and barely made it out of my driveway. Drove down to the corner, then remembered from yesterday how my break light was on. Break light on, light bitchass car, 3 inches of blowing snow? No thanks. My grandfather will probably take me to school today in the 4-wheel drive.
That's not what makes me the most angry. I will have to lift TOMORROW. That's what's bad.

Coke
12-01-2005, 05:15 AM
I know the db step ups must be killer as will be that new "back annihilation" ...man U are really down on the farm raising animals and what not, helping Gramps, etc...no wonder you are so down to earth!!

-TIM-
12-01-2005, 09:53 AM
We got about 3"-4" of snow last night where I live. I love this time of year. It sucks though if your car isn't suited for the conditions. I think my doors have already frozen shut twice, and it's not nearly as cold as it's going to get.

SW
12-01-2005, 03:32 PM
Coke- I'm excited about the upcoming back workout. Thanks for seeing I'm down to earth :)

Tim- I know man, I live where you do, or at least, in the same state lol. It's not expected to get above 25 for the next week I think. My car also has frozen shut twice :(

Tomorrow is DE 3 board bench. What I can't wait for is monday's ME dead session. Mmmmm, iron.

Does anybody think that, since I'm still not able to do incline bench, for my next benching movement that doing pushups with people on my back would work at all? Probably not, but it's a funny thought.

I'm starting to feel this insane urge to cut the past couple days. My diet has been moderately good, and I weighed 241 this morning. 20lbs off would be 220, a great weight for me with low bf.

getfit
12-01-2005, 03:34 PM
220 goal for the new year ;)

holidays are coming up :)

ufc2005
12-01-2005, 08:47 PM
Nick, you just had to go and complicate things for me didn't ya? Just when I thought 5x5 was my calling in life, you have me wondering if I should do Westside now. gee thanks a lot bro. :)

Coke
12-02-2005, 05:28 AM
If you'd be around 230lbs and hold it there while remaining agile, that would be ace imo.

Chubrock
12-02-2005, 07:44 AM
Bro you got the drive to do anything you want in life, there's no doubt about that. With that said, I wouldn't recommend cutting up through the new year. I've been raised in the country all my life, so I know how country Christmas' can get. All that good food, family over all the time etc etc. I personally think it would be much easier on you if you just tried to eat moderately good and just pounded the weights like you have been doin. Once the New Years blows by, hit up a cut.

SW
12-02-2005, 03:56 PM
gf- Could be. I think I'll wait until after the new year to start cutting. Still, don't think it's a new years resolution lol because when I hear those words I immediately think "it'll be over in a week" lol.

ufc- if you want max strength and a routine with few complications, it's probably for you.

CoCoa- 230 wouldn't be a big enough cut for me. What blows is the thing I want rid of most is my stomach, and it's the LAST thing to go for me. It's all I have left to lose, and by God, I'm gonna lose it.

Andrew- That's the plan man. I know I could resist, but it wouldn't be very fun :(

DE 3 Board Bench
185 10x3

Db hammer curls
30'sx4
40'sx4
65'sx4

Tricep ext.
120x4
150x4
190x4

Single Arm Lat Pulldown
130x4
160x4
190x4

Rotater cuff work

Ran 2 laps around the school, not too winded. Luckily, we ran inside. It's ****ing cold. I had to side a house today for 3 hours in my carpentry class. My partners ran inside constantly and ****ed around. I did a great deal of the work. The teacher knows this and he will screw their grades over accordingly. A for me, bishes.

Monday ME deadlift, and it's sooo much better with a great friend and partner.

getfit
12-02-2005, 03:58 PM
i still can't get over the single arm lat pulldown, that's mighty strong, nice job nick

SW
12-02-2005, 05:32 PM
Thanks girly. Much appreciated.

Tired. Going to sleep. Big tournament tomorrow in bowling. Getting 12 hrs sleep no joke good night.

JeffWillConquer
12-02-2005, 05:37 PM
You sir are strong. Good luck with your goals, i'll be watchin with encouragement. Bowl some strikes while you're at it.

tigo
12-02-2005, 05:48 PM
christ 65s for hammer curls
excellent lifts

bschatz88
12-02-2005, 09:28 PM
Db hammer curls
30'sx4
40'sx4
65'sx4

Single Arm Lat Pulldown
130x4
160x4
190x4


Both very impressive :indian:

ryuage
12-02-2005, 10:04 PM
bout time I stopped by geez... your unilateral movements are as strong as both of my hands being used... wtheezy

SW
12-03-2005, 06:13 AM
Weight- 242 I've only wavered 2 pounds in like 3 weeks. I believe I am slowly losing some fat and slowly gaining some muscle as this transgresses.

Jeff- Thanks for the props man. I will most likely kick some ass today bowling, lol, my lifting partner and I constantly vie for top seed in varsity. Wierd combo, pling and bowling and being fairly good at both.

albanat0r- welcome to my humble journal. Thanks for noticeing my curls. I'm proud of them.

Shatz- Thanks my friend.

Steven- Thanks alot. Here's the heezy :D I outweigh you by like 40-50lbs. That'll make some difference.

Well, no DOMS today from yesterday's DE 3 board. But for some reason my back hurts either damn way, weather I used it or not. My ****ing abs STILL hurt from wednesday.

Well, this could be due to the fact I challenged a kid to a stomach punching contest. He said my core wasn't as strong as I said it was during lifting in P.E. So I said you punch me with my abs flexed, and I'll punch you with your abs flexed. So he lets one go and it kinda makes a thump sound in the weightroom. It sort of hurt my skin, made it a little red, but nothing bad. So I hit that ****er. Knocked him flat by hitting his abs. Story over. I'll hit him hard next time.

Well, it's out into the arctic wind to do chores, then we go to the alley, then we go to ****ing Pella, a town like 1000 mile drive away, but still in iowa. Damn. We'd better kick ass or I'll feel cheated.

-TIM-
12-03-2005, 03:20 PM
Db hammer curls
30'sx4
40'sx4
65'sx4

Single Arm Lat Pulldown
130x4
160x4
190x4

Nice lifts on both of these. I love hammer curls.

ufc2005
12-03-2005, 11:40 PM
Nice session. Particularly the single arm pulldowns and hammers. I think 190 would be mighty tough enough for me to do with both hands.

SW
12-04-2005, 05:59 AM
Thank ya boys. I plan to greatly increase my single arm lat pulldowns. What's funny is I can pwn 65's for 4 reps on hammers, but can't get 75's once. Expect this to chnge as well. Westside cures all lol.

Weight- high side of 241

Aaaah, what a beautiful day. I've been getting 10 hrs of sleep both nights this weekend. I feel supercharged for tomorrow's back workout. I think westside has contributed greatly to where I am now, but also my care in eating when and what I should. And getting no less than 7hrs of sleep per night on weekdays.

Before I go to bed I eat some long digesting source of protein for good bioavailability. Like pb or something. Then I just stay away from the "duurrr" foods like chocolate, mcd's and too much ranch on my HOLY **** I just farted. So that's how I am doing well these days. I may want to remember this post one day should I ever get off track.

SW
12-04-2005, 08:52 PM
Tomorrow, ME deads, oh yeah. Getting to bed soon. Will give full report tomorrow.

SW
12-05-2005, 02:00 PM
Weight- 241

ME deadlift
135x5
275x1
325x1
405x1
did a rack pull with 425. I will have it next time for a solid rep.

SLDL
135x5
185x5
195x5

BB standing row
95x5
115x5
135x5

BB BO row
135x5
185x5
185x5

Good workout overall.

getfit
12-05-2005, 02:08 PM
nice job nick, solid :)

harv
12-05-2005, 02:39 PM
405x1 ? NICE!!!!
Those 1-arm lat pulldowns are pretty crazy. Nice work!

bschatz88
12-05-2005, 02:44 PM
Very nice deads man. Looks like the westside is really workin for ya. Hmmm I'm definately still considering... :evillaugh

-TIM-
12-05-2005, 03:04 PM
Deads and SLDL's on the same day? Nasty.

Good looking workout Nick. Nice job on 405 x 1 :thumbup:

ufc2005
12-05-2005, 03:29 PM
Congrats on 4pps on DL. I read that there's recommended ways of incorporating some westside into a 5x5 program. I'm gonna do a little more research and perhaps do that at some point. Or switch to westside altogether after a few 5x5 cycles.

JeffWillConquer
12-05-2005, 03:39 PM
Freakin nice deadlifts man. Keep it up.

WBBIRL
12-05-2005, 04:35 PM
Rack pulls always get me jacked up for dead lifting, I rack pulled over 450 once and it was an amazing boost to my deadlifitng form.... its like it allowed me to be stricter or maybe I was just looser. Either way I recommend rack pulls before deads, even if its a few and their fairly light (which in your case they werent)

SW
12-05-2005, 04:47 PM
Sylvia- Thanks you nice lady you :)

Harv- I am quite proud. Lat pulls are fun man.

Shatz- Do it dammit!

Tim- Hey thanks bro. 405 was fairly hard to bring from the ground, but after it left the ground it flew.

ufc- 4pps is a great landmark, thanks. Never heard of 5x5+westside. I'd be interested to know how you'd do that. Maybe that's for you?

Jeff- Thank you and try and stop me.

In Real Life- Good advice man. I think it just makes anything after look like pussy weight and you try harder. Who knows?

Post workout meal aka dinner- 2 bowls meat+potato+vegetable stew, 2 tbs pb, 1 large pork shoulder and some ranch dressing. Will eat other medium-large pork shoulder before bed. I also plan on getting 8 hrs of sleep, even though I only need 7. I WILL GROW tonight.

Total of Big 3 now: 1,075 sooo close to 1,100, and then on toward my ultimate goal before graduating: 1,200. ****ing bring it on!

Chubrock
12-05-2005, 05:07 PM
Very good pull man. Proud of ya bro. Wish I could even budge that weight, but alas I'm too weak haha.

SW
12-05-2005, 06:03 PM
It's cause you're cutting all the time man. But I can't tell you not to, due to the fact in your avatar you have gotten quite trim. Done very well with that.

I've eaten plenty tonight. I think I'll go to sleep before 9am. I don't have to be at carpentry tomorrow, so I have to show up at school at 11:40. Does this mean I'm just going to sleep in, take a day off. Not unless you think me crazy. I'm hitting that **** up at 5:30 tomorrow morning like no other. ME 5 board bench.

Chubrock
12-05-2005, 08:05 PM
Haha yea, well now I'm trying to put on some weight. Tired of being too small. Good luck on the 5 Board Presses tomorrow.

tigo
12-05-2005, 08:28 PM
very nice big 3.. youre close man i htink 1200 will be no sweat for before you graduate

Coke
12-06-2005, 05:20 AM
Great job with the carpentry, your work ethic is supremeo bro - ;) ...super back day Nick!!

SW
12-06-2005, 06:58 AM
Forgot to weigh in today. Most likely 240-41 maybe 42 because I scarfed last night.

Chubs- No doubt you will bro. And thanks.

albanat0r- Thanks to you as well. I do expect to hit 1200 this year.

Man who needs no intro- Very kind words coke. Thanks man.

ME 5 Board bench (should be mentioned that it was more like 4 when I figured it out
barx5
135x5
225x3
275x1
350xmiss damn. Thought I was ready. First time I've missed a max effort attempt in over 2 months. Could it be my CNS needs a break from all this PLing? Or should I stfu because it was bound to happen?

Db hammers
30'sx5
40'sx5
65'sx5

Skull crushers
95x5
115x5
115x5

Db flys
25'sx5
30'sx5
40'sx5

Rotater cuff work with 5lbers. It's getting better all the time.

Decent workout, would have been ace would my pussy ass have been able to push up 350, under 4 inches of towel. Damn.

Chubrock
12-06-2005, 07:50 AM
Shut the **** up bro, it was bound to happen haha. Nah, great job man. Looking strong as usual. I wouldn't worry unless you start consistenly missing lifts.

SW
12-06-2005, 08:05 AM
Lol thanks Andrew. You're proabably right.

Breakfast- 1 glass of milk, 4 eggs, 2packets of grits, 2 pieces of toast. I may drink more milk.

Utopianhopes
12-06-2005, 08:29 AM
Hey, do you have any goals? Been reading up and I might have missed them. I see your bulking and have gone up from 235lbs to 241lbs, congrats. How much you plan to go up to? and how the gains ratio of fat-lbm going?

SW
12-06-2005, 09:11 AM
Utopian- Yes, my goals are: Have a big 3 total of at least 1200 by end of school year. To maintain 240-42 until I cut after christmas, I am not bulking this is just regular eating for me. I just post it so people can see what kind of stuff I eat and when. The 6-7lb gain has to be almost all muscle because I have kept my diet fairly regular and have been getting stronger, while I am at as low a bf % I can remember. I would put a rough guess at 19-20% bf. Maybe 23 at the highest.
At the end of my 1 month cut in the summer I went from almost 260 to 235. That's a loss of about 20-25lbs of almost all bf. The next 4 months I have gained 6-7 lbs of almost completely muscle. Just trying to maintain as of right now untill I go to 220 during Jan.

Utopianhopes
12-06-2005, 09:24 AM
Thanks for putting in the time to explain to me what your doing.

Coke
12-06-2005, 10:31 AM
Everyone has subpar days, the effort was nice regardless...You've keyed into what works for you dietwise - :thumbup:

briancurran01
12-06-2005, 10:34 AM
nice work nick. still looking strong to me bro

-TIM-
12-06-2005, 11:05 AM
275 to 350 seems like a large jump between sets for your PR attempt. Maybe shortening that gap in weight won't make your PR attempt feel so heavy. Great lifts regardless. I'm sure you'll own 350 in the next week or two.

WBBIRL
12-06-2005, 03:39 PM
So let me get this strait, you attempted 350 with 4 boards on your chest (or the thickness of 4 boards)??? I know what board presses are, but dont know how thick each one is supposted to be.

Either way thats one hell of a big attempt. I would be happy to even be able to TRY that right now, let alone get it. You'll get it. And I always felt that the higher you go the bigger the difference's become in the same weight jumps.

IE: 200 to 250 is alot smaller of a jump then 300-350.

SW
12-06-2005, 05:04 PM
Utopian- Anytime.

CoCoa- Thanks for looking at the positive.

Brian- Thanks, hearing that makes it easier to deal with. If you can't tell, I don't deal with failure well.

Tim- I was thinking that, maybe it's too big a jump, but then I knew that if I did 300 first it would hurt my chances at 350. Still got ****ed, but next time I'll just say screw it and do the extra rep, then get say 5 min rest.

WBBIRL- Yes sir I did. I was going for 5 inches, but when I started looking it couldn't have been more than 4. You and Tim are both right regarding I should've done 300 after 275. Foolish am I.

Rotater cuff bugging a little bit, **** it. It'll learn to leave me alone. I can't wait for DE deads tomorrow, that should make me feel somewhat better. When I fail at something, if I still want to do it, I think about it until I am able. That's right, I WILL think about this for 3 weeks until I do it again.

SW
12-06-2005, 05:14 PM
Supper- 2 large pork chops, 2 cups mashed potatoes and gravy, 1 cup mixed vegetables, 1 glass milk. Will eat more later.

SW
12-06-2005, 06:18 PM
Tomorrow's workout will look like this: ME DL, hex (some of you may know it as the trap) bar, BO BB rows, sldl. I think this is the perfect setup for me. Partner will also be in tomorrow, as he's been hunting deer the past two mornings. I've been hunting power.

Chubrock
12-06-2005, 08:47 PM
Haha you've been hunting power, and you've been finding it bro.

SW
12-07-2005, 01:01 PM
Yes I was man.

DE Deadlift
215 10x3

Hexbar
225x5
315x5
365x5 I love hex bar

SLDL
135x5
185x5
205x5

20 crunches, 20 bench leg lifts

My hands are torn to ****.

getfit
12-07-2005, 01:11 PM
nice work nick

bschatz88
12-07-2005, 01:26 PM
Nice workout Nick. Torn up hands are bada$$. Be proud.

-TIM-
12-07-2005, 01:43 PM
Tim- I was thinking that, maybe it's too big a jump, but then I knew that if I did 300 first it would hurt my chances at 350. Still got ****ed, but next time I'll just say screw it and do the extra rep, then get say 5 min rest.Well if you can hit 2 reps with weight that's no more than 15-30 lbs less than your PR attempt, you should be close. I'm only basing that on personal experience, so take it with a grain of salt. Either way, you know you're going to hit it real soon. Good luck :thumbup:

Coke
12-07-2005, 02:12 PM
... I love hex bar

You love hard work in general which makes you ace, nobody can mess with you because of it man - ace session Nick.

SW
12-07-2005, 08:23 PM
Lady of strength- Thank you very much.

bshizzle- Oh yeah dude. They motivated so much. I actually managed to ingrain some hex bar into my hands today...literally. Very fun.

Mr. Nissen, 5x5 extraordinaire- Your logic sounds...sound. Yes, I will get it in a hurry cause dammit I want to.

Mr. Big bastard- Hard work builds character, something this country (and others) needs more and more in it's citizens. Thanks alot for the props bro.

Well, went to a bowling tournament and stomped the **** out of them, that was fun. Didn't bowl over 206, but meh, that's ok. Several hundred pins seperated our and their final scored. Fun.

No lifting tomorrow, it's snowing like a bitch outside, plus I feel that I need a day to rest my bones. You know how I am about resting my body. Later everybody, and friday will see DE 4 board.

cphafner
12-07-2005, 08:33 PM
nice work man. I've never been able to get used to the hex bar.

SW
12-08-2005, 06:11 AM
Thanks cphafner. I love it, but you hve to learn to keep your balance on it. Actually gets worse the more weight you have.

Snowed alot last night. i ws going to take Alex Muller through his first workout, but in between delays and me having to go to a dentist's appointment, not happening.

SW
12-08-2005, 04:52 PM
Tomorrow morning DE 4 board bench. I may have to space my workouts out more. I will easily be able to do this because next week every other day I will have a chance to lift in pe for a half hour. ****ing sweet. Add that to every morning, and I have options dammit. Options.

galileo
12-08-2005, 05:44 PM
I need options.

SW
12-10-2005, 07:18 AM
Weight- high side of 239

xian you fool- whatever option that allowed you that avatar needs deleted. BTW, thanks for the ip, or i would have probably soiled myself.

Due to said debacle, I wasn't able to post yesterday's workout. Feck. Here it be.

DE 3 board bench (forgot other towel :D)
135x5
205 10x3 Went well. Except for my rotater cuff bugging. Just was feeling subpar through the whole thing. I may be getting sick, or something.

Db hammer curl
30'sx5
40'sx5
65'sx5 these were hard. Form suffered. Definitely subpar.

Tricep ext.
100x5
150x5
180x5 meh

Db flys
25'sx5 stopped here. Cuff was being a bitch.

**** this workout. I was dragging ass. Like a dog. After the failed 350 attempt on 4 board, it's been bothering me. Maybe it wasn't ready. It had better behave itself because on christmas break I will be going to Arizona for a week with mom. It will have about 2 weeks to rest.

In other news, I probably have the biggest hangnail known to man, caused by yours truely 10 seconds ago. ****.

Coke
12-10-2005, 01:48 PM
Heading to Arizona sounds like a winner, to be down where it is warmer beats all this frost...ace dynamic effort bro.

SW
12-12-2005, 12:36 PM
Yeah AZ should be fun. Don't know what weight was today.

ME Parallel squat
barx5
135x5
225x3
275x1
335x1
375x1 pr put big 3 @ 1095, SOOOOOOO close to 1100.

BO rows
95x7
135x7
155x7

crunches 2x20 bench leg lifts 2x20 side crunches 2x10

-TIM-
12-12-2005, 01:19 PM
That's a hell of a PR on squats Nick. Nice job!

getfit
12-12-2005, 01:37 PM
That's a hell of a PR on squats Nick. Nice job!
:withstupi well done nick :)

harv
12-12-2005, 01:58 PM
Nice...incredible gains Nick!

SW
12-12-2005, 04:15 PM
Tim-Sylvia-Harv: Thanks for noticeing boys and girl ;) I love the gains westside is helping me with. Now where the **** is Drew, he's the one who turned me onto it and he's not here to see me do well with it......

I feel great. Today offset last friday's ****ty session. Still didn't feel quite 100% with it today, but tomorrow is ME close grip bench. I usually hate close grip because it's rough on my wrists, but I'll do it slightly wider to ensure the health of me and still get it's tricep pounding effect. Gotta warn ya, it won't be that heavy.

Chubrock
12-12-2005, 07:18 PM
Very nice job man. Damn proud of ya. Keep them wrists healthy bro.

SW
12-12-2005, 07:19 PM
Thank you my friend.

I will drink a 3rd glass of milk tonight, then go to bed. I look foreward to tomorrow's workout. w0rd and good night.

JeffWillConquer
12-12-2005, 07:47 PM
nice squats my man. Seriously, that's good stuff.

bschatz88
12-12-2005, 07:55 PM
Yeah, like others have already said, squats are lookin hardcore man

Thanks again for your tidbit of advice today

:ninja:

Coke
12-13-2005, 11:00 AM
Good idea Nick, widening up your close grips may be perfect for you - it all depends on how you are made or what your body type is...there is a guy I know who close grips just inside the grooves to good effect for triceps.

Glad to see that Westside is working out so well!!

SW
12-13-2005, 12:46 PM
Jeff-Brian-Coke: Thanks for posting nice comments. I appreciate it.

ME close grip bench
barx5
135x5
185x3
225x1
245x1
275x1 felt good but hurt my wrists.

Tricep ext.
140x7
170x7
200x7

Rotater cuff work.

I enjoyed this, cg is fun but i won't do it much.

getfit
12-13-2005, 12:53 PM
nice nick,watch those wrists,nothing more annoying when they're not functioning properly

SW
12-13-2005, 05:13 PM
gf- thanks for the spot on advice chica.

I'm home after kicking large amounts of ass in bowling. And eating scary amounts of roast, aka, a large % of it. And drinking a half gallon of milk (i shizzle you not). Then I'm getting at least 8 hrs sleep. THAT'S how you get big/strong/whatever you're going for.

SW
12-13-2005, 06:00 PM
I just went back and found out it's week 8 of westside for me. I'm going to start keeping track.

EDIT: btw, i just drank 50oz milk :D

EDIT2: Final prebedtime intake- 50oz milk, 12 oz oj, 12 oz water, Nice chunk of pork roast. Nothing like 148g of protein before bed. Mmmmm, bout time for sleepy.

WBBIRL
12-13-2005, 06:59 PM
You grow when you rest, so sleep that shizat up.

Westside seems to have done alot for you, and it seems like the program just lit a fire under your strength gains. I may have to look into this after I see where I'm at.

BTW

You know how to eat, my mouth is watering.

bschatz88
12-13-2005, 07:12 PM
That's some impressive close grip benching, nice work buddy

Chubrock
12-13-2005, 08:09 PM
Damn good CGBP bro, but keep them wrists healthy.

Coke
12-14-2005, 05:53 AM
Sweet direct tricep day, great way to concentrate on one body part...switching things up here and there I see.

SW
12-14-2005, 12:11 PM
Weight- 241

DE Parallel squat
135x5
185 10x3

BO bb row
95x7
135x7
185x7

Bb row
95x7
135x7
135x7 I was so tired after the second set, this workout took 20min.

Bench leg lifts 2x20, Reverse crunches 2x20 this workout was intense and I almost puked after core.