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Sidior
08-26-2006, 12:14 PM
The background
Well I have been posting on WBB for awhile and figured it was about time I start a journal. 20 years old, 5'9" and sitting just under 220 right now, I am also currently cutting. Approaching 2 years of training, with about 20 of those months being dedicated to bodybuilding. I have recently transitioned over more to powerlifting and this journal will be following that. My split isn't too specific as it changes all the time based on what I feel like, but it involves a bunch of westside principles and some other stuff I guess. After seeing a few workouts Im sure you will get the idea.
My lifts as of right now are:
295 Bench
405 Squat
530 Dead

I also train with bohizzle (andrew) from this site, and rookiebldr (jeff) now and then. Anyways going to have alot of free time through this fall as I am taking a semester off school to help take care of a sick family member. That's about all for now, workout for today will be following later on.

getfit
08-26-2006, 12:25 PM
Good Luck with the journey.If you're around TO sometime middle of Sept we can all train together if you like.

Bohizzle
08-26-2006, 01:14 PM
boo getfit beat me to the first post hahaha:spam:

drew
08-26-2006, 01:24 PM
Best of luck Sid. I'll be keeping an eye on your journal.

Also, if you can deadlift 530, then with the right technique work, you could easily be squatting 500+

Bohizzle
08-26-2006, 01:28 PM
he had more in his tank after the 405 squat, but he pussed out... something about him being a bitch was the reason he gave..

Andrew

Sidior
08-26-2006, 01:36 PM
he had more in his tank after the 405 squat, but he pussed out... something about him being a bitch was the reason he gave..

Andrew
******* lol

and ya I am just changed my squat stance over to powerlifting style recently, I believe once I get comfortable with it my numbers should be climing pretty well.

Sidior
08-26-2006, 06:20 PM
ME Lower and Stuff....hams, glutes and lower back focus

GMs: barxalot, 95x10, 135x5, 185x3, 225x3, 275x1, 295x1, 315x1, 335x1, 345x1, 355x1 (PR), 375x1 (not counting it, form kinda sucked and squatted it up a bit)
Pull throughs: 80x10, 120x10, 140x10, 150x10
Speed Pulls of 45 plate: 135x3, 315x3x3
Back extensions: bwx10, +25x10x2

Holding end of 20lb dumbellxfailurex3
Reverse Curls: 30x10, 50x10, 60x6 (super strict)
my forearms and grip suck

Notes: Solid workout, got a great stretch in after. Also much discussion about beerfest throughout the session. Go see it now, it's better than super troopers. Lifted with bohizzle and his brother.

Sidior
08-26-2006, 06:21 PM
Good Luck with the journey.If you're around TO sometime middle of Sept we can all train together if you like.

Sound good to me, Im just outside TO so let me know.

JustinASU
08-26-2006, 06:25 PM
Awesome GM strength bro. I just hit the same PR myself. You and I have similar strength. Congrats on starting a journal.

drew
08-26-2006, 11:37 PM
Really strong GMs. I would still count the 375 though. If you got it down, and made it back up without dropping into a full squat, it counts.

Sidior
08-27-2006, 12:03 PM
Justin: Thanks bro, although I don't believe I am anywhere near your level lol. You have some impressive PRs to say the least.

Drew: Thanks, ya I didn't drop into a full squat just squatted it up a bit more than I would have liked meh if you say it counts it counts :thumbup:

No gym for me today, but in a few hours will be doing some mazda 3 dragging and possibly pulling.

WBBIRL
08-27-2006, 12:28 PM
GM strength is impressive, I suck at them badly...

Will be interesting to watch you progress in here :lurk:

Stumprrp
08-27-2006, 01:38 PM
looking foward to seeing your progress man, insane GM's

Sidior
08-27-2006, 06:34 PM
thanks guys

Mazda 3 dragging and pulling
once again trained with bohizzle and his bro. We took my mazda 3 to an empty parking lot and attached ourselves with a harness and did a bunch of parking lot drags and whatnot with the car. We also brought a rope and tried pulling it with our hands while braced against a curb, I sucked at this. Did this for about 2 hours, all in all alot of fun.

RickTheDestroyer
08-28-2006, 07:59 AM
Damn man- looking strong as hell... and 2 hours (!) of car dragging... good stuff man!

Jordanbcool
08-28-2006, 03:18 PM
Nice journal! You finally got one eh?

Great strength. I look forward to the climbing numbers. Just dont pop a blood vessel when your doing your 500+ deadlift. Haha.

In all reality I'm just jelous My PR for deadlift is like 365 :whiner:

getfit
08-28-2006, 03:19 PM
Sound good to me, Im just outside TO so let me know.
cool, if plans change i'll let you know.

Stumprrp
08-28-2006, 04:50 PM
dude sweet i want to try that!

JustinASU
08-28-2006, 06:38 PM
hm, car pulling, I may have to get Rick to implement that idea in RHOAC. How'd you feel after 2 hours of pulling 1.5 tons around a parking lot?

drew
08-28-2006, 07:58 PM
I'm sorry Sid, I read your journal title quick and it looked to me like "Sid's Journal of Excuses"

:D

ddegroff
08-28-2006, 08:05 PM
Killed thos GM's man, good work!

Beerfest that good huh? As soon as i get home gotta see it!

Sidior
08-28-2006, 10:22 PM
Thanks guys, car dragging really is sweet.

Justin: I was pretty beat, luckily there was three of us taking turns so we got breaks, but by the end I was exhuasted.
Ddegroff: beerfest is awesome, and it even has Gunter Schlierkamp in it!

Sidior
08-28-2006, 10:29 PM
DE Bench, shoulders and some other crap

Went in today a bit pissed after waiting 40 minutes in an LCBO trying to find a bottle of whiskey that was supposedly there. Anyways I was finally told that although their computers said it was in stock they couldn't find it...booo.

cuff warmups
DE Bench: barx20, 95x15, 135x5, 9 sets of 3 at 155 rotating grip each set
speed was good here but I tried a normal grip as opposed to my usual suicide grip and it took a toll on my wrists for some reason

Push Press: barx10, 95x5, 115x5, 135x5, 155x1, 175x1, 195x1 (PR by 10lbs)
PR was sweet but not happy with wrists, this was only my third time doing these, once I learn to dip more and sort wrists out I should hit 225

Side Latreals: 20sx10, 40sx10, 50sx10

Rear delt pec deck thingy: 90x10, 135x10, 180x5

One arm pushdown: 4 sets at 10 reps, beh just some random extra tri stuff. Didnt hit them too hard last ME upper day.

Standing calf machine: 4 sets getting heavier each set all for 5 reps

Notes: Ok workout but wrists were hurting a bit. Got a great stretch in afterwards again. Also trained alone today, which is unusual for me.

drew
08-28-2006, 10:39 PM
Nice DE work. You should probably stick to the suicide grip with lighter weight. It will always be easier on your wrists. (just makes sure to have a spotter that you trust with your life if you go heavy).

Sidior
08-28-2006, 10:40 PM
Ya it is much better on the wrists, but I feel much more in control with a normal grip. Hopefully I can remedy this situation and get my wrists to grow some balls.

cphafner
08-28-2006, 10:47 PM
crazy stuff going on in here! Do you wear wrists wraps?

Sidior
08-28-2006, 11:31 PM
I have never worn wraps, but actually just ordered some off of EliteFTS about a week ago so hopefully I get them soon and can give them a shot.

JustinASU
08-28-2006, 11:39 PM
I have never worn wraps, but actually just ordered some off of EliteFTS about a week ago so hopefully I get them soon and can give them a shot.

I <3 wrist wraps. They will save your wrists. Nice DE session mang.

Sidior
08-29-2006, 11:07 PM
Well today was a day off and stressfull at that. I'm moving out of my place in ottawa (which I stayed at throughout the school year) and uhaul screwed me. Turns out they didnt have the truck size I needed, which I reserved way in advance, as well the pickup location and time were way off as well...**** Uhaul. Got it all sorted out, so Im heading to ottawa tomorrow to get that all taken care of, DE Squats and quad focus tomorrow night after the moving and 9-10 hours of driving. Thank god for effies and caffeine.

RickTheDestroyer
08-30-2006, 09:52 AM
Damn bro- sucks about UHaul... I can't say they've ever pissed me off that bad, but they sure haven't ever impressed me either. Good luck on the move, and the post-move workout... I've actually had some surprisingly good workouts right after helping people move, so go figure.
You'll enjoy the wrist wraps- they definitely reduce the pain some and they give you a good solid feel when you're pushing- Justin's feel like you've got a cast on each wrist.

ectx
08-30-2006, 10:05 AM
Uhaul has dicked me many a time...once requiring a 30 mile drive to pick up the truck becuase the UHaul that we reserved at ran out of trucks.

Anyhow, on the wrist wraps...have you tried taping the wrists. For a while I had wrist issues and taping them really seemed to help, although I had to shave my arms...being this hairy and having tape on your arms is not necessarily pain free. LOL.

Sidior
08-30-2006, 11:25 PM
Haha never tried taping them may give that a shot as well. Move went well today, all my roomates were around and it went smooth as butter, two thumbs up for discount trucks and 2 big thumbs down for uhaul.

Sidior
08-30-2006, 11:31 PM
DE Squats, quad focus and ab work

went into the gym a tad tired, but got into it mid way through the workout.

bunch of bw squats and **** to warmup, still felt super tight at first
DE Box Squats: barx10, 135x10, 185x3, 225x2 for 8 sets.
Speed was crappy at first, but got much better once I loosened up. Was squatting to a box about an inch or 2 below parallel.

Front Squats:barx10, 95x10, 135x10, 155x10, 185x7
Pussied out here, beh havent done these in ages.

Squat Press:2ppsx10, 5ppsx10, 7ppsx10, 9ppsx5 (PR)
These went well, after the 7pps side set I decided to stop being a little bitch and did the last set. Let a nice high pitched fart out on my last set as well.

Ab work: 2 different exercsies, 3 sets each....its abs who cares.

Notes: Workout was alright, wish speed had been better on squats for all the sets but I am really learning how to keep my core super tight so that was a plus. Also bohizzle and his bro were training do 3" rack lockouts for bench. Both hit PRs especially bohizzle with an 80lb PR after sucking the first time he did these. No gym tomorrow, but heavy pulling on friday with a few buddies hopefully.

Hockey66
08-30-2006, 11:33 PM
Not sure how I missed this journal, looking strong man!

Guido
08-30-2006, 11:36 PM
'Bout time you started your own journal, man. Nice stuff so far! I'll be checking in and keeping an eye on you, bro.

Sidior
08-31-2006, 07:42 PM
Guido and Hockey: Thanks guys, hope to keep moving the numbers up.

No workout today, just some lawn cutting and whatnot. Pulling tomorrow.

Stumprrp
08-31-2006, 07:51 PM
nice leg day man

cphafner
08-31-2006, 07:54 PM
I can't do any pressing w/o wraps now. Good leg day. Those are some strong squat press.

drew
08-31-2006, 08:46 PM
[B]Ab work: 2 different exercsies, 3 sets each....its abs who cares.
Don't slack on the ab work. Strong abs = strong squat. :thumbup:

Sidior
08-31-2006, 09:13 PM
Don't slack on the ab work. Strong abs = strong squat. :thumbup:

oh I hit them hard, it is just so boring to record. Next time I do them i will be sure to give you a full rundown lol.

drew
08-31-2006, 09:39 PM
Yeah, I friggin hate ab work.

Sidior
09-01-2006, 10:24 PM
Back and Calves

Rack pulls (from knee): 135x10, 225x5, 315x3 (chalk), 405x3(chalk), 495x3 (chalk+belt), 545x3(straps + belt), 585x3(straps + belt), 605x2(PR)(straps + belt)
Didn't get hips forward early enough, first rep sucked so I got tired fast and didn't get third at 605

Cable Rows (straight bar, deadlift width grip, pull to chest): 70x10, 110x10, 150x10, 190x10, 220x7

Shurgs: 135x10, 225x5, 315x5, 405x5, 455x5...I suck at shrugs

Pullups:-50 assistx10, -90 assistx8, -120 assistx4 one big drop set

Calves
Standing calf machine: 4 sets

Seated Calf Machine:1 set to failure

Notes: Ok workout, lifted with an old buddy from HS and bohizzle as well pissed I didnt hit 605x3 on rack pulls, I know I had it in me.

HeavyBomber
09-01-2006, 11:04 PM
Your routine and exercise selection is excellent. GMs & pull-throughs... Dude, you got my attention.

drew
09-02-2006, 08:50 AM
Nice pullin Sid.

Coke
09-02-2006, 08:52 AM
Ace sessions, very strong Sid!!

Sidior
09-02-2006, 10:23 AM
Heavy, Drew, Cocoa: thanks guys, pulling has always seemed to be what I was best at.

After I finish up chemo with my mom I will be off to train ME bench and tris today, pretty excited cause Im going to be trying out wrist wraps for the first time.

Oh ya for the record my name is actually Dave so feel free to use that sid or Sidior no worries either way.

Bohizzle
09-02-2006, 10:29 AM
how bout we call u bitch? :), nice workout yesterday man.. and yeah, if that first rep didn't suck so hard, you definitely could've had the third! depending on what time ur going to the gym today i might tag along and do some cleans and a shoulder workout... i'll give u a call.

Andrew

JustinASU
09-02-2006, 11:50 AM
Hey Sid. Awesome ****ing pulling, bro. I still refuse to use straps to pull, even though I'm sure my grip isn't my weak link.

BTW, I've been ****ed by UHaul before. Truck broke down on me several times they had to send a mechanic out for 4 hours and when I told the uhaul guy the next morning that it broke down he said I was lying because he had no report of that. He then proceeded to laugh in my face. I almost jumped the counter and floored his ass. Suffice to say, a high ranking uhaul employee finally gave us a refund 4 months later.

Sidior
09-02-2006, 01:04 PM
Ya they are a bunch of ****ers. I have never dealt with a company before which was so blatantly ****ing rude to customers.

cphafner
09-02-2006, 01:13 PM
Back and Calves
Notes: Ok workout, lifted with an old buddy from HS and bohizzle as well pissed I didnt hit 605x3 on rack pulls, I know I had it in me.

This is me crying a river of tears :cry:

rookiebldr
09-02-2006, 04:00 PM
Well it ****ing time you started a journal up. We definitely need to hit the gym together more often Dave. I'm always impressed with your strength and you make it look so easy too. I might have to ditch my current partner and start some westside ****.

Now for the comments,

- Uhaul just plain sucks. Discount rocks. ;)

- When the hell did you get so strong on the GM's. Weren't we just doing them last month at less than half that weight?

- Nice rack pulls, although I thought you'd gotten 605 before, maybe not two reps. You're definitely pulling great numbers, you'll be ready to do well at the competition.

And finally, things should be a bit more back to normal this week. Let me know what you have planned for Wed evening.

Jordanbcool
09-02-2006, 05:43 PM
Sick workout bro.

Keep up those numbers

Con
09-02-2006, 05:50 PM
Wow, you a beast man, woulda been cool to see you progress to such strength. Ill be back, much motivation to be got here :thumbup:

Sidior
09-02-2006, 06:15 PM
- Uhaul just plain sucks. Discount rocks. ;)
yes and yes

- When the hell did you get so strong on the GM's. Weren't we just doing them last month at less than half that weight?
I was doing light GMs last time i did them with you on my DE day, working on wider stance form...hence the much lighter weight

- Nice rack pulls, although I thought you'd gotten 605 before, maybe not two reps. You're definitely pulling great numbers, you'll be ready to do well at the competition.
I hit 605 before but just for a single

And finally, things should be a bit more back to normal this week. Let me know what you have planned for Wed evening.

answers in bold

Sidior
09-02-2006, 06:15 PM
Jordan, Con: Thanks guys

Sidior
09-02-2006, 06:36 PM
gah 2nd time typing this damn storm

ME Bench and Tris

So I decided to attempt a 2 board press again after chatting with drew and realizing the first time I did them all wrong. It went better but I feel like I still need to work on this movement alot.

cuff warmups and some full ROM benching to warmup
2 Board Press: 225x3, 255x3, 275x2.5, 295x1 (same weight I hit last time i did these, was much smoother this time) 315xmiss, 315xmiss
Sucks that my 2 board is the same as my full ROM bench, I think this means my tris blow. Going to start hitting them much heavier. Was also already burnt out after the numerous misses.

Decline Bench: 135x10, 225x10, 245x8, 265x3

Incline Hammer Strength: 1ppsx10, 2ppsx10, 2.5ppsx6

Tris
CGBP: barxalot, 135x10, 185x5, 205x4 beh I was burnt out

Overhead Extensions: just 2 sets, 65sx10 and 80sx10 I think

Notes: Workout was not bad, I think I need to start nailing my tris really hard. As well my lats were fried from the back work yesterday, so Im going to start benching before the pull, not after. Finished workout with some good stretching. Also got to use my new wrist wraps today, felt pretty good.

Weighed in today at 215.2lbs. I want to finish cut sub 200 or so.

drew
09-03-2006, 01:07 AM
Nice bench work Dave. I found my bench started to take off when I added in more tri work and a LOT of close grip board work.

Jordanbcool
09-03-2006, 02:51 PM
Yup.

You'd be surprised at how much tri's help your bench.

Sidior
09-04-2006, 01:09 AM
I will do my best to bring them up to par guys.

Today was a day off, hoping to car pull tomorrow and ME Lower on tuesday.

Stumprrp
09-04-2006, 10:27 AM
very strong pressing sidor

Coke
09-04-2006, 11:15 AM
Doin it to it bro, that is some good chest and tricep work...the new wrist wraps will come in handy on pull days.

rookiebldr
09-04-2006, 02:57 PM
Today was a day off, hoping to car pull tomorrow and ME Lower on tuesday.

Ah, explains why you weren't there today. It was surprisingly busy but at least without you or Andrew, I got in and out in shorter order. ;)

Sensei
09-04-2006, 04:45 PM
Great journal! Two board presses are a b****...

Sidior
09-04-2006, 05:02 PM
Ah, explains why you weren't there today. It was surprisingly busy but at least without you or Andrew, I got in and out in shorter order. ;)

Ya, by the time I was done with my moms chemo and everything the gym was closed. lol I workout in half the time when Im alone.

Sidior
09-04-2006, 05:03 PM
Great journal! Two board presses are a b****...

Yes they really are, just got some mini bands though so hoping to try them out next week with some full ROM benching instead of the devil that is 2 board.

Sidior
09-04-2006, 09:58 PM
Car Dragging and Pulling

Went out with my buddy phil to do some dragging and pulling of the mazda . It was late and dark so we only did a bit. Getting really good at the dragging, still suck at the pulling.

cphafner
09-04-2006, 10:12 PM
strong pressing sidor! I need to start some lockout work. I'm going to start working in rack presses.

Coke
09-05-2006, 06:50 AM
Damn Sid, didn't know you went over the top this way doing some car pulling and dragging - that is sweet.

RickTheDestroyer
09-05-2006, 01:18 PM
Strong stuff Sid!
What is it that you hate about the 2-board? And what were you doing wrong? I really enjoy them... so now I'm thinking that I must be doing something wrong...
How are you pulling the car- do you use a harness or something, or do you just grab underneath the bumper and tug the sombitch?

Sidior
09-05-2006, 01:22 PM
Strong stuff Sid!
What is it that you hate about the 2-board? And what were you doing wrong? I really enjoy them... so now I'm thinking that I must be doing something wrong...
How are you pulling the car- do you use a harness or something, or do you just grab underneath the bumper and tug the sombitch?

With the 2 board the first time I did it, i didnt really flare elbows at all, I didnt bring my grip in at all and i was pausing on the board. I remedied these things a bit, but I still feel like I have less control than I should when I do it. Plus my 2 boars is the same as my full ROM bench right now, which is bad.

For the car we have a harness we put around ourselves and drag it that way. We also bought a rope and attach it the car and then brace ourselves against a curb and pull it strong man style. Also looking to use some big water jugs as molds to maybe make some big weights for farmers walks, and trying to figure out a way to replicate the chain drag (in strongman where they drag a giant chain going backwards).

Sidior
09-05-2006, 08:27 PM
ME Lower + assistance

Well I got new mini bands a few days ago, and I was dying to try them out so I figured I would use them for some ME Box squats. No idea tension on them or whatever. Also I could wrap them right under the bottom of the rack and it was completed bolted to the ground, so I wrapped them about 4 inches higher on the lowest peg of the squat rack.

Bunch of bw squats and **** to warmup

DM= double mini....yes I ripped it off of homeyield's journal
Box Squats (box just below parallel):
barx10
135x3
135+DMx3
185+DMx3
225+DMx3
255+DMx1
275+DMx1
295+DMx1
315+DMx1
335+DMx1 (PR) all were technically PRs as they was my first time doing them

Lunges:
60sx5 per leg
70sx5 per leg
80sx5 per leg

Pull Throughs:
100x10
130x10x2

Speed Pulls (off 1x45lb plate):
should not have done these as I was already ****ed...
135x3 to warmup
315x3x2 only did 2 sets with the 315 cause speed was so bad...felt like 500 or so

1 Set of Reverse curls for 10 reps i think I dunno

Notes: Really happy with the workout, form stayed pretty consistent with the squats and using the bands was alot of fun. Alot of stretching to end workout. Lifted with my buddy phil who is also getting his deadlift form back as well, which is sweet.

kad
09-05-2006, 08:38 PM
Nice work man, you've got some serious strength.

Sidior
09-05-2006, 10:55 PM
thanks bro

Coke
09-06-2006, 06:51 AM
Intense effort, great job man.

Sidior
09-06-2006, 09:31 AM
thanks coke, they were alot of fun

heading out to get more work done on my most recent tattoo today, about 4 hours of fill......speed bench tonight

kad
09-06-2006, 06:46 PM
Cool, you gonna post a pic when it's done?

Sidior
09-06-2006, 06:48 PM
ya when I'm done my cut and it is finished I may do that, needs about 12 more hours of work though :(

JustinASU
09-06-2006, 09:12 PM
Workouts look ridiculous. I didn't know you weighed in at 212. That makes your lifts all the more impressive. Are you dropping weight to hit a lower weight class or just for aesthetic purposes?

Sidior
09-06-2006, 10:23 PM
Workouts look ridiculous. I didn't know you weighed in at 212. That makes your lifts all the more impressive. Are you dropping weight to hit a lower weight class or just for aesthetic purposes?

well 215 last weigh in day....212 hopefully soon:thumbup: Im dropping weight to hopefully compete at some point in the 198s and also for aesthetic reasons as well, at about 5'9" 220 is too heavy for me, I should be really lean at 195 or so.

Sidior
09-06-2006, 10:30 PM
Speed Bench, Tris and Shoulders

So was excited to use the bands for some speed bench as well. Had a large bandage up my right arm and shoulder because of the ink but it didn't get in the way at all which was sweet.

DM=double minis

RC warmups stuff
Speed Bench:
barx25
95x15
95+DMx3 (to get feel of weight of bands)
115+DMx3x3 rotating grip
135+DMx3x6 rotating grip

CGBP:
135x5
185x5
205x5
215x5
225x4.5 (beh couldnt get last rep)

Seated Overhead Dumbell Press:
first time doing these since before I hurt my rotator cuff (which was ages ago)
35sx10
55sx10
70sx10
these felt fine but didn't want to push it

Rear Delt Flys:
done on an incline bench facing down
20sx10
35sx10
45sx10
55sx5 or 6 cant remember

Side Laterals:
35sx10
45sx8 was tired...usually 45s would be a joke

Notes: ran into jeff (rookiebldr) at the gym today, he was hitting up some legs. He gave me a few spots which helped things out alot. My girlfriend also hit a PR on bench so she was stoked.

Bohizzle
09-06-2006, 10:58 PM
so u really like those bands eh?! ur lifts are definitely looking good man, lemme know when u wanna come to mac to lift, we have to discuss my gym situation next time i'm online.

Andrew

rookiebldr
09-06-2006, 11:15 PM
You lifts are looking great. Esp the close grips, very smooth. Glad to help out, buddy.

Sidior
09-07-2006, 09:48 AM
so u really like those bands eh?! ur lifts are definitely looking good man, lemme know when u wanna come to mac to lift, we have to discuss my gym situation next time i'm online.

Andrew

the bands are ****ing sweet man....ya Im thinking mac maybe sometime next week we hit up a workout, what are the gym hours?

JustinASU
09-07-2006, 09:50 AM
Close grips looks strong, bro. I get to start my band/board/chain usage next week. I'm so ****ing psyched :)

TwiloMike
09-07-2006, 10:02 AM
Nice workout, man! I'm jealous of the 70x10 shoulder press.

rookiebldr
09-07-2006, 10:04 AM
He had those shoulder presses so easy. I think he got bored and decided not to go up the 100's.

TwiloMike
09-07-2006, 10:05 AM
Rub it in, old man. Rub it in. :cry:

Jordanbcool
09-07-2006, 10:47 AM
CGBP:
135x5
185x5
205x5
215x5
225x4.5 (beh couldnt get last rep)



I started out with the same weight but I went up to like 155 (yesterdays workout)....lol

TwiloMike
09-07-2006, 10:53 AM
....
:scratch: NO.

Sidior
09-07-2006, 02:06 PM
:scratch: NO.
;)

Sidior
09-07-2006, 02:07 PM
....

I started out with the same weight but I went up to like 155 (yesterdays workout)....lol

Close grips are a good time, like them even more now using my wrist wraps.

rookiebldr
09-07-2006, 03:28 PM
;)


LMFAO!

Jordanbcool
09-07-2006, 03:34 PM
:scratch: NO.

You seem very offended at this lol

TwiloMike
09-07-2006, 03:35 PM
You seem very offended at this lol
Possibly because it is offensive. It's also against posting guidelines.

JustinASU
09-07-2006, 04:19 PM
Sid...see my journal about face pulls. I'm heavily medicated so I thought you asked about pull throughs. Too many pulls...

Sidior
09-07-2006, 04:23 PM
Possibly because it is offensive. It's also against posting guidelines.

I'm sure jordan did not meant to offend you mike. I am also sure he will refrain from using that adjective from now on.

Jordan just call me a fu<ker lol

JustinASU
09-07-2006, 04:24 PM
I'm sure jordan did not meant to offend you mike. I am also sure he will refrain from using that adjective from now on.

Jordan just call me a fu<ker lol

I think it's a noun :D

Sidior
09-07-2006, 04:30 PM
I think it's a noun :D

beh seems Im a dumbass, out of school for one semester and it all goes to hell

Bohizzle
09-07-2006, 05:27 PM
lmao don't blame it on being out of school, blame it on u being a dumbass :clap:

Sidior
09-07-2006, 05:40 PM
lmao don't blame it on being out of school, blame it on u being a dumbass :clap:

*******...keep lipping like that and I will deadlift your soul

TwiloMike
09-07-2006, 07:55 PM
I'm sure jordan did not meant to offend you mike. I am also sure he will refrain from using that adjective from now on.
I'm sure he didn't mean to offend me, however he and I, and he and mods, have had run ins over those kinds of slurs in the past, which is why I found it upsetting. It's not something I want to hash out in your journal, though. Sorry for derailing...

Jordanbcool
09-07-2006, 08:13 PM
I'm sure he didn't mean to offend me, however he and I, and he and mods, have had run ins over those kinds of slurs in the past, which is why I found it upsetting. It's not something I want to hash out in your journal, though. Sorry for derailing...

If you would like to discuss more on the issue you can PM me. I agree that this isnt the place or time to be discussing such things. Like you said, I didnt mean to offend you.

Jordanbcool
09-07-2006, 08:20 PM
.......Sidior I did some good assisted pull-ups today :)

You guys are gonna love the progress picks at the end of bulk and def. after my cut. I've gained a ton of mass in my shoulders, legs and back.

Sidior
09-07-2006, 10:22 PM
.......Sidior I did some good assisted pull-ups today :)

You guys are gonna love the progress picks at the end of bulk and def. after my cut. I've gained a ton of mass in my shoulders, legs and back.

awesome man, looking forward to seeing them

Sidior
09-07-2006, 10:22 PM
I'm sure he didn't mean to offend me, however he and I, and he and mods, have had run ins over those kinds of slurs in the past, which is why I found it upsetting. It's not something I want to hash out in your journal, though. Sorry for derailing...

no worries bro, glad you stopped by

Sidior
09-07-2006, 10:29 PM
I'm going to call this workout pull assist and calves
also known as back, traps, forearms, grip and calves

Split is a but wonky so I threw this back day in, no pulling though :(

Underhand BB Rows:
barx20
135x10
225x10 (decided after this set Im too fat and lazy to do 10 reps)
275x5
295x5
315x5
Nothing special here

Assisted Pullups:
40 assistx10x3

Back Extensions:
bwx10
+25x10x2

Power Shrugs:
135x10
315x5
405x3
455x3
beh was tired and I hate shrugs so I didnt do more

after the 455 set I did one set of shrugs with the 100s for 15 reps with a 2 second pause at the top of each rep

Grip Work and crap:
held the 100s one arm at a time till failure
did this again but did it thumbless

Plates Pinches with three 5s x 2 sets for each hand till failure

2 sets of forearm curls

Calves:
2 different exercises I think 5 sets total

Notes: Dragged ass through this workout, got to gym way later than I would have liked. Day off tomorrow, hopefully DE Squats and whatnot on Saturday.

rookiebldr
09-07-2006, 10:38 PM
damn, you're putting me to shame on those lifts. Nice rowing.

TommyBoy
09-07-2006, 11:30 PM
225x10 (decided after this set Im too fat and lazy to do 10 reps)

Man, and I thought I was the only one!

Sidior, very impressive lifting! How do your biceps feel on those rows? The last time I did underhand grip rows my bicep damn near tore right off.

Sidior
09-07-2006, 11:51 PM
Never really had problems with my biceps actually. When I used to train more bodybuilding style with more volume and whatnot my tendons would often give me issues if I did alot of rowing though.

Coke
09-08-2006, 07:06 AM
Super push day session Sid, also awesome pull assist work day - all numbers are ace!!

JustinASU
09-08-2006, 07:21 AM
Rows look strong. Are you very strict with those or do you allow a little body english?

Bohizzle
09-08-2006, 07:35 AM
he uses some body english

workout's looking strong man.

Andrew

RickTheDestroyer
09-08-2006, 09:48 AM
English or no- those are some strong ass rows. Damn.

TwiloMike
09-08-2006, 10:29 AM
Those really are some strong rows. I like how you scoff that it's no big deal. :) I'm also liking the "grip until failure" thing. I'll incorporate that into my routine someplace because my grip can use some help.

JustinASU
09-08-2006, 11:40 AM
English or no- those are some strong ass rows. Damn.

Wasn't denying that. Pulling strength is ace. :thumbup:

Sidior
09-08-2006, 11:45 AM
haha ya I use english. Also the grip stuff is fun, I didn't really feel like loading and unloading a ****load of weight to do proper BB static holds so I made due.

rookiebldr
09-08-2006, 03:32 PM
I think it's time we did back together again. Those rows are impressive and you seem to spur the competitive edge in me to get closer to matching. ;)

Nice workout, Dave.

Sidior
09-09-2006, 11:19 AM
I think it's time we did back together again. Those rows are impressive and you seem to spur the competitive edge in me to get closer to matching. ;)

Nice workout, Dave.

Ya send me a PM anytime you feel like training, I think Im doing back tuesday or wednesday next week so let me know.

Sidior
09-09-2006, 11:20 AM
No workout today, was up late with the gf and slept in so I missed my timeframe to train. Off to hamilton to party tonight, so hopefully some DE squats tomorrow night.

Dave out!

Jordanbcool
09-09-2006, 02:33 PM
No workout today, was up late with the gf and slept in so I missed my timeframe to train. Off to hamilton to party tonight, so hopefully some DE squats tomorrow night.

Dave out!

Drink some for me. I can't drink this week because I drank to much last week :cry:

Bohizzle
09-10-2006, 11:04 AM
:alcoholic pukey pukey!!! :hello: you definitely need to eat more beforehand next time.

Andrew

Stumprrp
09-10-2006, 11:29 AM
nice workout sidor! english is necessary with heavy rows IMO!

Sidior
09-10-2006, 11:33 AM
nice workout sidor! english is necessary with heavy rows IMO!

I agree.

Sidior
09-10-2006, 11:34 AM
So party was a great time last night, ended up puking near the end but had a fun time all round. Now to sort this headache out so I can train tonight.

And ya andrew, I need more food next time...

rookiebldr
09-10-2006, 12:01 PM
Just can't handle your liquor, eh. pussy. ;)

Sidior
09-10-2006, 12:45 PM
Just can't handle your liquor, eh. pussy. ;)

pretty much lol

Sidior
09-10-2006, 09:21 PM
DE Squats, Quads and Abs

Still a wee bit hungover going into today's workout, went well though but burnt out fast.

bunch of bw squats to warmup
DE Box Squats (just below parallel):
barx10
135x5
185x3
225x2x5 (these felt really fast so I bumped weight up for last 4 sets)
245x2x4

Leg Press (narrow stance, low foot placement...hit quads really hard):
2ppsx15
4ppsx15
5ppsx15 (super high rep for me, I was ****ed lol)

Lunges:
60sx5 per leg
75sx5 per leg
85sx3 per leg

Abs:
bunch of heavy weighted leg raises, then some situps

Notes: Good workout overall, diet has been **** for two days and you can feel it in the gym. Tomorrow gotta get up early to go to hospital with my mom who is just finishing up her last treatment of radiation for cancer. This is great news though as she has a full month off afterwards.

Bohizzle
09-10-2006, 09:54 PM
15 reps on the leg press?! **** hungover, u must've still been drunk!! haha, i'll let u know what the gym situation is tomorrow afternoon/night.

Andrew

HeavyBomber
09-10-2006, 09:58 PM
Working out hungover... lolol
That's dedication right there.

Coke
09-11-2006, 06:23 AM
Did very well on the leg work in spite of being hungover, lunges looking ace.

rookiebldr
09-11-2006, 09:29 AM
Great news on your mom's condition. I guess the car pulling was a bust yesterday. ;)

TwiloMike
09-11-2006, 09:47 AM
Workout looks good and best wishes to your mom!

Sidior
09-11-2006, 12:10 PM
Andrew, Heavy, Coke: Thanks guys

Twilo, Jeff: Ya it is great news, she is really excited to be finished up for now.

Jeff: legs was more important than GPP lol

Jordanbcool
09-11-2006, 02:43 PM
pretty much lol

haha. I got a 8oz shotglass if you ever wanna borrow it ;)

rookiebldr
09-11-2006, 03:40 PM
Doesn't seem like there would much point for him. :windup:

Sidior
09-11-2006, 04:24 PM
Doesn't seem like there would much point for him. :windup:

*******, we drink together then you get to lip! Not until then! lol

JustinASU
09-11-2006, 04:24 PM
What's this sissy bodybuilding quad sculpting leg press crap? ;)

Sidior
09-11-2006, 04:30 PM
What's this sissy bodybuilding quad sculpting leg press crap? ;)

haha felt like I wasn't hitting them as much as needed recently, and honestly I went high rep because I didn't feel like loading on way more plates...laziness always wins out in this EXTREME JOURNAL!!! makes me wonder if I should rename it Sid's Journal of complaints and excuses

rookiebldr
09-11-2006, 04:44 PM
*******, we drink together then you get to lip! Not until then! lol

lol you mean, I drink you under the table and then I get to lip more!

Sidior
09-11-2006, 04:49 PM
lol you mean, I drink you under the table and then I get to lip more!

bah we will see...this fall it will happen old man

Sidior
09-11-2006, 09:56 PM
ME Bench and Tris

I'm still all excited about my bands so I used them again today.
DM=double minis

bunch of rotator cuff exercises to warmup
ME Bench:
barx25
95x15
95+DMx3
135+DMx3
185+DMx1
205+DMx1
225+DMx1
235+DMx1(PR) first time doing these so a PR huzzah!
245+DMxmiss (was going up but slowed down, spotter gave it a tap and it went right up)
Very happy with the benching, was nice and tight throughout it. Benching before back really helps.

Incline Dumbells:
70x10
90sx10
95sx8

Overhead Dumbell Extensions:
50x10
80x10
90x10
100x8

Decline CGBP:
(wasn't planning on doing this but my buddy did so I said what the hell)
barx10
135x5
185x3
225x3
245x1

Notes: Alot of stretching to end workout. Great workout overall, Im really beginning to feel nice and tight while I bench, even very close to failure. Trained with my buddy phil who also tried using the minis, he didn't like them.

rookiebldr
09-11-2006, 10:44 PM
Nice session. Damn strong cgbp's.

Stumprrp
09-11-2006, 10:49 PM
excellent workout sid

Sidior
09-11-2006, 11:57 PM
Thanks stump

Jeff when are we getting together to train again?

rookiebldr
09-12-2006, 09:27 AM
I'll be there Wed evening. Legs.

JustinASU
09-12-2006, 09:38 AM
Nice ME pressing mang. It's awesome when you finally start to get that tightness down in your arch, arms, hips, and foot placement on the bench. The weights all of a sudden feel less heavy.

Sidior
09-12-2006, 03:53 PM
Nice ME pressing mang. It's awesome when you finally start to get that tightness down in your arch, arms, hips, and foot placement on the bench. The weights all of a sudden feel less heavy.

They still feel heavy, but they are way easier to control:thumbup:

Sidior
09-12-2006, 11:10 PM
ME Weaksauce
was supposed to be back, traps and calves though

Anyways went into today's workout planning to work my way up to one working set at 455 on deads, hopefully for 4 or 5. Went to the gym and it was way past my bedtime and sucked it up, plus I forgot my belt. Here is the efforts...

Deads:
135x10
225x1
315x1
405x1 (all of these sets were warmups)
455x2 (****ing sucked here, grip gave out cause my finger is cut and Im a puss)
455x3 (added straps, not happy I used them...beh)

Hammer Strength High Row:
1ppsx10
2ppsx10
3ppsx10

Deadhangs:
bwx4.5 (neutral grip here)
bw-40x8(pronated grip)
bw-60x6(pronated grip super wide)

Hammer Strength Deadlift Platform thing:
I would deadlift it up then do my shrugs
1ppsx10
3ppsx5
4ppsx5
5ppsx5

Calves:
5 sets on 2 different machines

Notes: Worked out with the girlfriend, she did deads as well doing a bunch of sets with 135 to work on form. Her form is really getting good. Stretched afterwards. Was a pussy ass workout, but I am looking to do some concentric GMs and some zercher squats thursday or friday to redeem this effort.

rookiebldr
09-13-2006, 12:09 AM
Those zerchers will be Thursday if I can make it.

What, no curls? :p

pinky8713
09-13-2006, 12:39 AM
Hey man, nice workouts there. The deadlifts and the CG's are looking strong. Just curious, what's your height and weight?

Sidior
09-13-2006, 12:49 AM
Hey man, nice workouts there. The deadlifts and the CG's are looking strong. Just curious, what's your height and weight?

thanks

5'9" and 214.5 last weigh in. Im currently cutting.

Coke
09-13-2006, 06:32 AM
You are at a solid weight Sid, must have plenty of mass...the pull workout was good imo.

Jordanbcool
09-13-2006, 08:45 AM
I agree, nice weight. Right now I'm at 5'8 204 pounds :)

rookiebldr
09-13-2006, 10:02 AM
Yep, mass he's got. :p

Guido
09-13-2006, 11:01 AM
Any idea of your bf%? Any pics so we can gauge?

Bohizzle
09-13-2006, 01:05 PM
he's too much of a chicken**** to post pictures... then again so am i. lol, but he's prolly round 17-19%? maybe lower? i dunno... i'll just let him answer.

Andrew

Sidior
09-13-2006, 01:23 PM
Thanks guys, I am too fat (around 17+% I would say now) so ya no pics...when I finish this tattoo and lose some weight I will post pics. Maybe mid november, until then I forbid anyone from posting pics in my journal of me (looks at andrew and jeff) lol.

Sidior
09-13-2006, 08:53 PM
day off today, my entire back is tight as ****... hoping to get a massage from the girlfriend later tonight

RickTheDestroyer
09-14-2006, 08:39 AM
Damn Bro- 215 @ 5'9" is no joke, and 17% ain't that bad...
Girlfriend massages are awesome if you've got one with strong hands, but even if they don't (like mine) they're still pretty awesome because usually you can convince them to take their shirts off without having to give them money first or anything.

Stumprrp
09-14-2006, 08:53 AM
nice deads man our deadlift strength is about the same, do you get cool looks hwen doing 455 too? lol.

Bohizzle
09-14-2006, 08:58 AM
usually you can convince them to take their shirts off without having to give them money first or anything.
LMAO hahahaha ur awesome.

Andrew

Sidior
09-14-2006, 11:00 AM
Damn Bro- 215 @ 5'9" is no joke, and 17% ain't that bad...
Girlfriend massages are awesome if you've got one with strong hands, but even if they don't (like mine) they're still pretty awesome because usually you can convince them to take their shirts off without having to give them money first or anything.

ya her hands aren't that strong but boobies are a good time :thumbup:

Sidior
09-14-2006, 11:03 AM
nice deads man our deadlift strength is about the same, do you get cool looks hwen doing 455 too? lol.

Not too much at our gym, when I pull 5 plates or more I get some looks, even more looks when I do heavy rack pulls but the most come from doing anything even mildly different like board presses or any kind of band work.

On that note I think I sorted out why last pull session sucked, I wasn't paying attention to my abs at all. While squatting and benching I have really learned to use them effectively but pulling I still pretty much just grab and rip....gotta work on this if I want hit 600 by next summer.

Sidior
09-15-2006, 03:59 PM
Did some GPP today in the form of cutting some lawns. Hitting ME Lower and Shoulders tonight. I also have acquired a new found hatred for anything Liquid. Yesterday at work I knocked my protein shake over with my ass onto a bunch of ****, then later that day at home I turned around too quickly and swatted a can of diet pop across the room and all over the floor. Bah everything should be in sippy cup form.

Bohizzle
09-15-2006, 04:37 PM
maybe if ur ass wasn't so ****ing huge u wouldn't be knocking stuff over with it!! lol, kazaam!

Andrew

SpecialK
09-15-2006, 06:47 PM
Nice deadlifts:strong:

Sidior
09-15-2006, 08:58 PM
Andrew: look who's talking 36 ass with 33 waist

SpecialK: thanks bro

Sidior
09-15-2006, 09:06 PM
ME Lower and Shoulders


Concentric GMs:
bunch of full ROM GMs with 45lbs and 95lbs
135x3
225x1
275x1
295x1
315x1
335x1
355x1
365x1
375x1
385x1(PR) previous best was 335x1 so ya the last few sets were PRs

Zercher Squats:
first time trying these
95x10
135x5
185x5
225x5 (2 sets)

Military Dumbell Press Seated:
40sx10
70sx10
80sx5
Stopped there, I hate these. Will stick with barbell work from now on. Weird because they used to be one of my favourite exercises.

Rear Delts (on fly Machine):
90x10
150x5
180x5
195x3

Side Laterals:
25sx10
40sx10
45sx10
50sx7

Notes: Great workout. After two days off I felt great. Gym was dead as well:thumbup: Zerchers really ****ing kill the forarms shiat!

Bohizzle
09-15-2006, 09:15 PM
how'd u go about doing the zercher squats, ie. getting into position and stuff? off the floor?

Andrew

Sidior
09-15-2006, 09:31 PM
set the rack height to about belly button level, unracked it and walked out....the walk out was the toughest part

POWERLIFTER87
09-15-2006, 09:34 PM
Nice work on the PR. Great workout.

drew
09-15-2006, 09:44 PM
Damn, that's some strong GMing.

Stumprrp
09-15-2006, 10:34 PM
sick job bro, how were those GM's done?

Sidior
09-15-2006, 11:11 PM
Powerlifter, Drew, Stump: thanks alot, I lika da GMs

They are done from the pins up, so I set it on the pins, get underneath it into position, suck air in, flex abs and GM it up. I then squat it down once it gets heavy.

Stumprrp
09-15-2006, 11:26 PM
sick dude same way i do em, well just did em for the first time yesterday, emmensly hard.

Sidior
09-15-2006, 11:36 PM
sick dude same way i do em, well just did em for the first time yesterday, emmensly hard.

Ya they are ****ing tough, that was only the 2nd time I had done them. I like them alot though.

Sidior
09-16-2006, 01:21 PM
More GPP today, in the form of moving a couch and some other **** for my buddy andrew (bohizzle). Hitting some DE upper work in a few hours.

Con
09-16-2006, 01:23 PM
Gl with the workout, doubt u need it tho man, youz a beast.

Btw u got a link on how these zertcher squats are exercuted/look like?

Sidior
09-16-2006, 01:26 PM
Gl with the workout, doubt u need it tho man, youz a beast.

Btw u got a link on how these zertcher squats are exercuted/look like?

thanks bro

http://www.99shadesofgrey.com/fitness/2005/04/08/zercher_squat.php

That link explains how to do them, I don't really know any good sites showing them offhand, Im sure you could search youtube though.

HeavyBomber
09-16-2006, 01:28 PM
sick dude same way i do em, well just did em for the first time yesterday, emmensly hard.

Yeah, no doubt. I've never been able to really get the form right when I start out on the pins.
Good deal Sidior, solid effort.

cphafner
09-16-2006, 02:20 PM
good session dude. Zerchers are cool. It's intense when you make yourself bleed.

JustinASU
09-16-2006, 02:52 PM
Awesome GMs. I've never tried them that way. I'll give them a try sometime. Zercher's are a pain in the ass (both literally and figuratively).

Sidior
09-16-2006, 04:23 PM
cphafner:thanks man, ya zerchers are a good time I think Im going to start doing them more regularly

Justin: GMs like that are different for sure, I like them cause you only gotta do half the work :P

Sidior
09-16-2006, 04:29 PM
DE Upper

warmed up rotator cuffs
Speed Bench:
barx25
95x15
135x3
165x3 (9 sets, rotating grip)

CGBP:
135x5
185x1
225x3 (5 sets, every set got easier which was sweet)

Ok the plan was to do some speed pulls conventional style, but I decided to try sumo deads for the first time
Sumo Deadlifts:
135x10
135x5
185x3
225x3
275x3 (3 or 4 sets, was working on form)
315x3 (speed was good here, started to feel good about them)

Neutral Grip Pullups:
bwx5.5
bw-40x8 (2 sets)

Was planning to do some heavy BB shurgs but sumos took longer than I expected so I improvised to get outta there quick

Dumbell Shrugs:
100sx10 (slow and pause at top, held until grip failed as well)
100sx5 (slow again)

Overhead Shrugs:
100x10 (2 sets, this was the heaviest pre loaded bar the gym had)

Notes: Solid stretch afterwards. I really enjoyed sumos once I got a feel for them, I think Im going to start focusing on them for awhile and see if I can get them up to my conventional pull.

Morning weigh in: 213.0

Stumprrp
09-16-2006, 04:51 PM
GREAT workout sid!

LiftingKid
09-16-2006, 04:57 PM
How did you like the sumo deadlift? Did it suit your body?

I have a really hard time with sumo......long arms and torso (+ tight hips)

Sidior
09-16-2006, 05:04 PM
stump: thanks man

liftingkid: I dunno I have shorter arms and legs not sure if that is good for it or not. My hips are also tight, but not nearly a bad as they used to be. After switching to wide stance squats I started stretching alot and it has helped tons. Im going to give them 2 months to see how they go, then decide what to do.

Coke
09-17-2006, 10:14 AM
Speed day was nice man, good stuff with those sumo's.

Con
09-17-2006, 03:05 PM
Beastly workout! whats the game plan for you? bulking? cuttin? strength?

Sidior
09-17-2006, 06:25 PM
Coke: thanks bro, the sumos were a good time

Con: thanks, I was pretty happy with the workout. I am currently cutting, but strength is still increasing.

Sidior
09-17-2006, 06:26 PM
day off today

Caught a few movies today, saw Black Dhalia, Crank and The Protector. Dhalia sucked ass and protector was hilariously bad. Crank was a good time though.

Stumprrp
09-17-2006, 06:30 PM
cool dude i hear crank is awesome, gridiron gang is pretty good too next time u wanna see a flick

rookiebldr
09-17-2006, 07:03 PM
*sigh* I should have trained with you on Friday. Nice work Dave.

Sidior
09-17-2006, 11:14 PM
*sigh* I should have trained with you on Friday. Nice work Dave.

I will make sure we manage to train together this week.


Oh as well this weekend I rekindled my love for teh dip.

RickTheDestroyer
09-18-2006, 09:34 AM
Damn dude- I know I'm a little late to the party but that GM is nuts. I know exactly how heavy 385 feels in my hands... I can't imagine GM'ing though. Damn.

Solid workout Saturday as well. I tried sumo about a year and a half ago and hated it, but got back into it recently and I really like it now. You should read that Bartley article (http://www.dragondoor.com/articler/mode3/374/) if you haven't already, and check out this video (http://asp.elitefts.com/qa/default.asp?qid=44436&tid=102).

Sidior
09-18-2006, 11:03 AM
Rick: Thanks for the article and video, it was a great read. It looks like one thing I have going for me already with sumo is the fact I know how to get my shoulders behind my hips really early, so if I can sort the rest of the stuff out I have high hopes. I'm giving the form 2 full months. Im thinking if I can get it to within 30 lbs of my conventional max within 2 months I will stick with it.

Jordanbcool
09-18-2006, 08:04 PM
I'd like to see crank

Beerfest was so great though, I saved the ticket stub so I remember to get it on DVD. This sounds dumb but its such a "man" movie. Haha, beer, tits, and banging fat chicks.

I swear to god it reminded me of my last vacation to the beach ....:D

Sidior
09-18-2006, 08:56 PM
beerfest is gold man!

Sidior
09-18-2006, 09:02 PM
DE Lower, Abs and Calves

bunch of bw stuff to warmup
Box Squats:
barx10
95x10
135x2
245x2 (10 sets)

Speed was great, but once I finished I realized I didn't really focus on sitting back enough, will remember this next week.

Ok so the next part I saw in Justin's and Rick's journal from yesterday and completly ripped it off
High Bar ATF Oly Squats:
135x10
225x10 (5 sets)
These were tiring, but sets got easier as I went on. I'm not used to that much volume.

Leg Raises:
bwx10
bw+20x8
bw+20x7

Ab Machine crunch thingy:
2 below stack x10
stackx5
stackx10
Did random reps there beh whatever.

Calves:
5 Sets total on 2 different machines

Notes: Ok workout, sucks I forgot about really sitting back on the box squats. The oly squats were the first time doing those in a few months and my flexibility has got alot better, so I was happy about that.

Stumprrp
09-18-2006, 09:18 PM
nice work big sid, i might do some heavy box squats this week, puts alot of pressure on the arse and hams right?

RickTheDestroyer
09-18-2006, 09:25 PM
Sid- really nice squatting. You and Justin both need more weight (like 75-80% of your 1RM), although you'll still probably be pretty mad at me tomorrow. :)

POWERLIFTER87
09-18-2006, 11:25 PM
Nice legs day. I like the volume on the squats.

Sidior
09-18-2006, 11:52 PM
stump: Ya box squats put alot more stress on your glutes and hams for sure. Just remember to keep your core tight as hell, and don't exhale on the box! lol

rick: I may try them again next week with 315 and see if I can do 5 sets of 5. 10 reps is alot for my fat ass.

powerlifter: Thanks alot. Ya the volume was brutal, much more than I am used to.

Coke
09-19-2006, 06:33 AM
Squat work was outrageous, much more volume than the norm on those sets and with the other movements as well.

Con
09-19-2006, 05:28 PM
DAAAAAAAAAAAAAAAAAAMN. Killin dem box squats.

Good stuff sid.

Sidior
09-19-2006, 09:22 PM
Coke, Con: thanks guys

Sidior
09-20-2006, 09:26 PM
ME Bench and Tris

Let me preface this by saying I sucked balls tonight...

cuff warmups and back extension warmup
ME Bench:
barxalot
95x15
135x3
185x1
225x1
275x1 (this felt heavy and slower than I was used to)
305xmiss (would have been a 10lb PR)

Decline BB:
barxalot
135x10
225x10
245x5
255x3

CGBP: (shouldnt have even bothered to do this)
135x3
185x3
225x2.5 (I was tired and done)

Finished with a bunch of Tri pressdowns and rope overhead extensions

Notes: I ****ing blow, everything was wrong tonight. Diet was **** yesterday, speed was ****ty, felt weak, cuff felt like crap. I really need to start doing speed work properly. Usually I pause and explode up (was doing this to work on form), but I should be keeping the whole movement fast as hell. Also not sure if switching back to normal grip made me suck as well. Anyways got a lot of work to do to fix my bench.

Stumprrp
09-20-2006, 09:28 PM
dont sweat it bro, still a good workout

Coke
09-21-2006, 06:35 AM
No biggie dude, it's just a matter of fine tuning everything to your satisfaction - ;)

Clifford Gillmore
09-21-2006, 06:47 AM
You have a journal? Damn, I've got some reading to do.... For a bad day your bench work looks pretty damn ace :)

Con
09-21-2006, 06:54 AM
We all got them days, best thing is to know we cant be at our best all the time, but i know how writing it down somewhere helps a lot. Next time will be better

Bohizzle
09-21-2006, 08:19 AM
u know u have more in ya, so don't sweat it, u know what needs to be done, so next time do it. i think i might workout with shawn one of these days, i saw him on campus yesterday lol.

Andrew

Sidior
09-21-2006, 12:19 PM
stump, coke, risk, con: thanks alot guys, I think I was mainly pissed because I know I had that weight in me

Andrew: Gah if you train with shawn he will be ****ing jacked, sort out of that card idea will work, I dont want to be paying 35 for nothing.

JustinASU
09-21-2006, 12:30 PM
Session still looks solid bro. I seriously think your strength is very similar to mine. I suck at pressing, but excel at lower body work (ie squats, DLs, etc).

When is the last time you deloaded?

Sidior
09-21-2006, 12:32 PM
Session still looks solid bro. I seriously think you strength is very similar to mine. I suck at pressing, but excel at lower body work (ie squats, DLs, etc).

When is the last time you deloaded?

Ages lol, I don't even really know what Im doing. About 4 months ago I decided I wanted to get big and strong and started this whole powerlifting thingy. Im cutting and dont really want to take a week off, or deload. I will keep that in mind though.

JustinASU
09-21-2006, 12:35 PM
Ages lol, I don't even really know what Im doing. About 4 months ago I decided I wanted to get big and strong and started this whole powerlifting thingy. Im cutting and dont really want to take a week off, or deload. I will keep that in mind though.

You dont have to take a week off, but 4-5 days off GPP and stretching can really do wonders to bust a plateau.

Sidior
09-21-2006, 12:37 PM
You dont have to take a week off, but 4-5 days off GPP and stretching can really do wonders to bust a plateau.

That sounds like a good idea, I'm going to finish this split up then do just that.

LiftingKid
09-21-2006, 02:13 PM
What grip were you using before? Suicide grip?

Everyone has their off days, it's how you deal with them that matters.

Jordanbcool
09-21-2006, 03:33 PM
You have a journal? Damn, I've got some reading to do.... For a bad day your bench work looks pretty damn ace :)

Agreed.

Sidior
09-21-2006, 10:09 PM
liftingkid, jordan: thanks guys, after tonights workout though Im positive I need some time off

Sidior
09-21-2006, 10:14 PM
Back and Calves:

Well I decided to try some more sumos today, I am really trying to figure them out as they seem to be heavily hit or miss for me so far.

Sumo Deads:
135x10
135x5
225x5
315x (dunno how many I did or how many sets, Im guessing about 15-20 reps total though here)
365x (same deal as 315, was working on form and whatnot)

I really can't seem to figure out sumos yet. This was only the 2nd time doing them, but I suck thus far. Also I need new shoes, my shox cause my feet to roll over the sides when I do these, it isnt fun.

BB Shrugs:
135x10
225x10
315x10
405x10
455x5
495x5 (2 sets)

Neutral Grip Pullups:
bwx6
bw-40x9 (2 sets, got 9 both times lol)

was already exhausted when I got to this
Seated Row:
100x10
200x10
230x8 I think
250(stack)x5

Calves:
5 sets on 2 different machines

Notes: I need to deload, which is funny because justin suggested that very thing earlier today. Everything felt heavier than it should have. Also sumos so far are hard as hell, no idea what Im doing wrong. Will be starting a thread in the powerlifting section asking about converting to sumo deads.

POWERLIFTER87
09-21-2006, 10:20 PM
Nice work. I could never figure out sumo deads to where they'd feel right either, so I just don't do them.

TommyBoy
09-21-2006, 10:23 PM
Also I need new shoes, my shox cause my feet to roll over the sides when I do these, it isnt fun.
I suggest Chuck Taylors...I switched to Chuck's and never went back.

Bohizzle
09-21-2006, 10:26 PM
or maybe even try barefoot... i still don't see why u felt u needed to switch, u were still making great progress with conventional... but hey, if in the end sumo allows u to pull more, by all means figure it out.

Andrew

Coke
09-22-2006, 06:52 AM
or maybe even try barefoot... i still don't see why u felt u needed to switch, u were still making great progress with conventional... but hey, if in the end sumo allows u to pull more, by all means figure it out.
Andrew

I agree, you'll get them sumo's down, just need more time with them...get some new shoes bro, lol...ace effort.

Con
09-22-2006, 06:57 AM
strong workout, gl switchin to sumos, ive been tempted to try them but ive just stuck with conventional since its what ive always done.

Gl wit the deload(which is just lower weight/intensity for a while right?)

Stumprrp
09-22-2006, 09:27 AM
looking strong as usual sid

LiftingKid
09-22-2006, 01:38 PM
Glad to see sumo works for you! Are you going as wide as your squat stance or wider?

Sidior
09-23-2006, 01:38 AM
coke: ya hopefully on sunday I will be buying a new pair

con: ya the deload will be about 5 days of no working out at all, or just some GPP work, alot of stretching in there as well

stump: thanks bro

lifting kid: I still haven't decided what works for me yet. From what I have heard about them so far the same stance as my squat would be ideal.

Sidior
09-23-2006, 01:39 AM
Friday was my first day of this deload. It was a complete day off.

oh shiat, forget to mention after thursday my buddy phil and I saw a bunch of chains at a construction site just outside the gym....so we jacked them. Not sure what to do with them yet, but they gotta be good for something :D

Sidior
09-23-2006, 06:48 PM
Today hit some GPP up in the form of stacking firewood for 1.5 hours. This went fine until I finished up and realize the garage door was about to close on a wheelbarrow. So I quickly booked it over to the door and in the process bailed, rolled my ankle and cut my knee up. Tonight will be spent popping anti inflamatories and icing the ankle. Hope it feels good enough for some car pulling tomorrow.

edit: just realized I have some Novo-Methacin 50mg sitting around from when I hurt my foot last winter. Sweet deal this beats advil any day:thumbup:

Clifford Gillmore
09-23-2006, 08:55 PM
Today hit some GPP up in the form of stacking firewood for 1.5 hours. This went fine until I finished up and realize the garage door was about to close on a wheelbarrow. So I quickly booked it over to the door and in the process bailed, rolled my ankle and cut my knee up. Tonight will be spent popping anti inflamatories and icing the ankle. Hope it feels good enough for some car pulling tomorrow.

edit: just realized I have some Novo-Methacin 50mg sitting around from when I hurt my foot last winter. Sweet deal this beats advil any day:thumbup:


HAH! Should of just thrown a chopping block at the wheel barrow, sending the block and the wheel barrow out into traffic...

Con
09-24-2006, 09:06 AM
Enjoy the Gpp stuff, some quality rest should do some crazy **** for you workouts.

Sidior
09-24-2006, 12:11 PM
risk: that would have been a sweet idea, ah next time I guess

con: I hope so

In about an hour I will be trying some car pulling and stuff. My ankle is still ****ed to **** so Im going to try taping it with electric tape (all I got) and hope for the best.

RickTheDestroyer
09-25-2006, 09:28 AM
Dave- good looking deads and ****. Good luck with the deload and sucks about the ankle- don't **** it up worse, alright?
Nice score on the chains too bro- free chains kick the **** out of cheap chains anyday.

JustinASU
09-25-2006, 10:49 AM
Sorry to hear about the ankle man. Novo-Methacin is a new one to me. I'll have to look that one up...

Sidior
09-25-2006, 10:57 AM
rick: Free chains are the ****! Ankle didn't get any worse from pulling but I also barely did any because alot of movements hurt like hell.

Justin: I wasnt sure what novo was either, the doctor just perscribed it to me last winter. I looked it up and it turned out it was some heavy duty anti inflamatory, so I figured I would use it for the ankle.

Well the pulling didn't work at all on sunday, so Im taking monday off as well, and going to give car pulling another shot on tuesday night. If ankle heals up well I hope to be doing some ME box squats on wednesday or thursday.

ederon
09-25-2006, 11:18 PM
You Monster You!!!

Jordanbcool
09-26-2006, 03:47 PM
Dave- good looking deads and ****. Good luck with the deload and sucks about the ankle- don't **** it up worse, alright?


Yea take it easy. Theres no sense in hurting it more.

Sidior
09-26-2006, 04:29 PM
ederon: thanks bro, lol
jordan: ya I don't want to make it worse

So ankle is still sore today, but coming along nicely. Instead of car pulling Im going to hit the gym for a nice light full body workout, avoiding any exercise that involves putting weight on the ankle. Still popping pills and icing, really want to do some squatting by thursday the latest. On that note I also bought a pair of chucks I am dying to try out.

LiftingKid
09-26-2006, 04:43 PM
How are you going to train legs without the ankle? Leg curls/extensions?

I want to buy some chucks.

JustinASU
09-26-2006, 04:44 PM
Chucks are teh awesome. They boost your squat and deadlift by 100 lbs easy. ;)

RickTheDestroyer
09-26-2006, 04:47 PM
Chucks are teh awesome. They boost your squat and deadlift by 100 lbs easy. ;)
Bah. I like my (fake) chucks for squatting, but for deads, barefoot>anything. :thumbup:

Sidior
09-26-2006, 04:48 PM
Ya Im hyped about the chucks. Thinking workout will be
Incline BB bench press
Neutral Grip Chins
GHRs
Leg Extensions
Bunch of Ab work
a few curls....to get da pump!!!

Sidior
09-26-2006, 08:15 PM
an actual workout!!!
anyways ankle was still ****ed so this was a pussy whole body workout

Full Body Active Recovery Workout

rotator cuff stuff to warmup
Incline BB Bench Press:
barx20
95x15
135x10
185x5 (5 sets)
This was easy street, slow controlled reps.

Neutral Grip Pullups:
bwx7 (these were actually dead hangs)
bw-40x10
bw-40x12

Close Grip Cable Rows:
190x10
190x10

Tried some fake GHR with the gf sitting on the back on my calves, didnt work:(

Hamstring machine thingy:
110x10
140x10
170x7

Leg Extensions:
150x10
210x10
230x10

Leg Raises alternated with decline situps
2 sets of each

Notes: Ok workout, felt nice to be back at gym. Didn't go heavy with anything really. Ankle is starting to feel good again, hopinh it is 100% by thursday.

Stumprrp
09-26-2006, 08:18 PM
nice active recovery workout sid

Sidior
09-26-2006, 08:38 PM
thanks I was just happy to get a workout in

HILL
09-27-2006, 05:44 AM
everything looks very good mate keep it up

Coke
09-27-2006, 07:27 AM
This active recovery $hit is sweet Sid...you'll be good to go for some leg work and car pulling once the ankle clears.

Chubrock
09-27-2006, 12:20 PM
Strong inclines man. You're definitely throwing around some nice weight.