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RedSpikeyThing
09-10-2006, 12:59 PM
I've hung around these forums for a while now, but finally decided to start a journal.

A little history
I started off wanting to get big and defined. I gained 15 lbs (from 135 to about 150 lbs) and looked a lot bigger. Unfortunately, I'm a student and keeping up a healthy and (relatively) inexepensive diet of 3200 calories per day probably won't happen. So I've decided to maintain/slow bulk and get strong. I mean really strong. So what better way to do that than Westside?

Vital Stats
Height: 5' 8.5"
Weight: 148 lbs
Age: 20 years, 2 months
Bench: 145 lbs
Squat: 265 lbs
Dead lift: 265 lbs
Total: 675 lbs

Diet
I'm actually quite pleased with my diet. I regularly eat 3200 calories, always with at least 150 g protein and 75 g fat. For the most part I eat very clean, but it's not perfect. I actually enjoy cooking, so I buy foods in their most unprocessed form and make it myself. The only supplement I use is Nitrean - about 2 scoops per day, depending on how my protein/calorie intake is doing. I want to start taking creatine again, but I left it at home when I moved to school. Although it is cheap, I don't really want to buy another tub of it.

Goals

Long term:
2xBW bench, 3xBW squat, 4xBW dead.

Short term:
300 lb squat - I think I can do this in about 5 weeks
300 lb deadlift - same kind of time frame
200 lb bench press - maybe by Christmas. Not my strong spot, so progess is all I can ask for.

Routine
I've set up my workout as follows:

Sunday: ME Squat/Deadlift
Monday: ME Bench press
Wednesday: DE Squat/Deadlift
Thursday: DE Bench press

The reason for setting it up like this? I'm a student, I like to drink on fridays.

Today, being Sunday, I did my first attempt at ME Squat/Deadlift. Here's my workout:

Deadlift: 5x135, 3x185, 3x205, 2x225, 1x245, 1x255, 1x265
Zercher Squats: 8x115, 7x135, 6x135
Hanging Leg Raises: 10, 8
Back Hyperextensions: 15, 12x10

Notes: I was pretty happy with this workout. I set a PR on deadlift, after barely working out during the summer. These 3 guys, who were half squatting 185, were starring at me as I kept adding weight to my deadlift. It's not that much weight, but I workout in a student gym full of curl and bench jockeys. Hey, at least they were doing legs. I wanted to do at least 3 sets of leg raises and hypers, but I felt very sick and tired. Next time I'm bringing a shake to sip on while working out...I needed something with calories.

So please feel free to make comments and give me suggestions - I like feed back, especially from the WBB crew!!

Sidior
09-10-2006, 01:55 PM
Gl with your goals man. I recently got into powerlifting too, it's alot of fun.

RedSpikeyThing
09-11-2006, 08:02 PM
Ok so today I was supposed to be ME bench day...I was pretty pumped to work on my bench. I hate bench press, but I know it should start increasing pretty quick since it is so low right now.
Anyways, I showed up at the gym and the weight room was PACKED. I mean so full there was barely enough room for some people to do their damn curls! So I said **** that and decided to go do some cardio for 20 minutes to see if it will quiet down. 20 minutes later, it's still busy. So I just did some random crap in the machine room: chins, abs, and quad extensions.

Lesson learned: go during the day, not at 8:15 PM. Apparently that time is popular. That or the whole "I'm back to school and I'm going to get in shape" crowd was there. No, seriously, it was busier than when the New Year's resoloution crowd hits.

ME Bench tommorow!

nhlfan
09-11-2006, 08:19 PM
good stuff, I'll be checking in often to check on your progress.

RedSpikeyThing
09-12-2006, 01:33 PM
So here's the damage:

ME Bench

Bench Press: 7x115, 6x115, 4x125, 2x135, 1x135, 1x145
Barbell Row: 10x75, 9x95, 8x100, 6x105
Cable press downs: 6x60, 6x60, 5x60


Notes:
I was pretty dissapointed with today, but mainly because of the ridculous number of people at the gym. I couldn't do the exercises I wanted and I couldn't even do them in the order I wanted. On the plus side I'm firly confident I could have done a 150 bench, if it weren't for the 2 sets at 135 and back work before it.

With any luck the beginning of the year rush should quiet down by next week or so.

Sidior
09-12-2006, 02:54 PM
are you training at your university gym?

RedSpikeyThing
09-12-2006, 07:21 PM
are you training at your university gym?

Yup. The fees are included in tuition, so paying to go to another gym seems like a waste of money. Hopefully it'll calm down in a week or two. Otherwise I'll have to go in the morning *shudder*

Chubrock
09-12-2006, 07:26 PM
Make sure your ME work is done first, before anything else. Also make sure you warmup sufficiently, but don't let the warmups interfere with your training. Here's how I would of structured the ME Bench:

45lbs x 10
95lbs x 10
115lbs x 3
125lbs x 3
135lbs x 1
145lbs x 1
155lbs x 1 (if you had it in you)



Just my 2 cents.

RedSpikeyThing
09-12-2006, 07:29 PM
Make sure your ME work is done first, before anything else. Also make sure you warmup sufficiently, but don't let the warmups interfere with your training. Here's how I would of structured the ME Bench:

45lbs x 10
95lbs x 10
115lbs x 3
125lbs x 3
135lbs x 1
145lbs x 1
155lbs x 1 (if you had it in you)



Just my 2 cents.

Thanks! I'm new to this whole thing. Like I said, I'm pretty sure I could have hit 150 or 155 if I hadn't done that extra one at 135.

Keep the advice coming people!

Chubrock
09-12-2006, 08:27 PM
What kind of lifts are you using for your ME Upper and ME lower? You can take a look at my journal to see some **** I've been doing.

RedSpikeyThing
09-12-2006, 09:24 PM
What kind of lifts are you using for your ME Upper and ME lower? You can take a look at my journal to see some **** I've been doing.

ME Upper I was planning on rotating between regular bench, high/low pin presses, incline, decline, etc.

ME Lower I was thinking regular deads, rack pulls, box squats (if I can find a box), regular squats, partial squats, squats starting at the bottom (don't know what they're called)

Chubrock
09-12-2006, 09:35 PM
Just find you a couple and rotate from there. Too much rotation isn't necessary, especially at this point in your PLing career. I think you'll find, as I did, that you'll also need to do the actual lifts a lot more than what WSB calls for.

RedSpikeyThing
09-13-2006, 07:49 AM
Just find you a couple and rotate from there. Too much rotation isn't necessary, especially at this point in your PLing career. I think you'll find, as I did, that you'll also need to do the actual lifts a lot more than what WSB calls for.

So, for ME Lower, should I just rotate Squat and deads every week? And for lower, should I just do bench and, say, close grip bench?

I thought it was a lot of variation as well, but it makes sense that it is designed for more advanced lifters.

Chubrock
09-13-2006, 11:05 AM
I normally rotate in board presses, CGBP and regular bench. As for lower, I'll rotate in between Low Box, High Box, and Deads. I'll end up using GMs for assistance work and usually end up doing some squat variation or DL variation every week. I just feel like I need more time on the competition lifts in order to keep the right groove.

RedSpikeyThing
09-13-2006, 09:05 PM
DE Squat/Deadlift

speed squat: 3x155, 3x155, 2x155, 2x155, 2x155, 2x160, 2x160, 2x160
Speed deads: 2x135, 2x185, 2x185, 1x185
Weighted crunches: 12x25, 10x35, 10x35
Leg curls: 12x77, 12x77, 10x88 <-- damn you metric machine...


Notes
I was quite pleased with my squats. The bar was under control and I felt the speed stay constant, even when I added a little more weight. The deads were good, except I forgot that I was supposed to be doing singles until the end. I wasn't moving as quickly with these I would like to have been, but that's why I'm working on them. Abs were good - never used a 35lb plate before...
I originally intended on doing glute-ham raises, but apparently my gym doesn't have the machine for it :( I thought I could get away with using the back hyperextension thing, but that didn't go over so well. Any suggestions?

RedSpikeyThing
09-15-2006, 10:52 AM
Here are yesterday's results:

DE Bench

Speed Bench: 3x95, 3x95, 3x95, 3x95, 3x100, 3x100, 3x100, 3x105
Military Press: 10x45, 8x70, 5x70, 5x65
Lat Pulldown: 8x100, 8x110, 6x120, 5x120
Hammer curls: 8x20, 6x25, 5x25

Notes
Again, pleased with my bar speed and control. I felt very comfortable with the weight and felt my form was improving. I'm very sure I'll hit 150 on ME day, possibly more.

I think I'm going to rotate deads and squats for my ME lower day for a few weeks to help with form. I agree with Chubrock that, for rookies like me, practice with the big 3 is more important than variet right now. As for bench, I'm going to continue to max out on bench until my gains slow down.

Bruteman
09-15-2006, 11:17 AM
...I originally intended on doing glute-ham raises, but apparently my gym doesn't have the machine for it :( I thought I could get away with using the back hyperextension thing, but that didn't go over so well. Any suggestions?
Try using the lat pulldown machine. Get the seat and the pad that goes across your knees close together, so that when you kneel on the seat your heels can hook under the pad that goes over your knees. Then rep away.

RedSpikeyThing
09-15-2006, 02:44 PM
Try using the lat pulldown machine. Get the seat and the pad that goes across your knees close together, so that when you kneel on the seat your heels can hook under the pad that goes over your knees. Then rep away.

That's brilliant.

RedSpikeyThing
09-17-2006, 04:37 PM
ME Squat/Deadlift

Squat: 5x135, 3x185, 2x225, 1x245, 1x265, missx275
GM: 8x65, 8x95, 8x115
Hypers:15x10, 15x15, 12x15
Crunches: 15x35, 13x35, 11x35

Notes

I was going for a new PR, but that didn't go over so well. A couple of factors contributed to that miss: I got cocky and probably should have gone for 270 and I was a little dehydrated from drinking the night before (not hungover, though). I was very happy with my bar speed on 225 and 245. 260 was tough, but not as hard as last time I tried.
This is the first time I've ever done GMs. They are ****ing great!! I would have done more weight, but my back was screaming at me from squats. I also didn't know how much to go up to, so I was taking it easy.
The hypers and crunches were much better than my last workout. Overall, I feel I've improved my technique a lot in one week!

Sidior
09-17-2006, 10:19 PM
Try using the lat pulldown machine. Get the seat and the pad that goes across your knees close together, so that when you kneel on the seat your heels can hook under the pad that goes over your knees. Then rep away.

that is an awesome idea! you are my new hero

Redspikey: solid past few workouts, GMs really are the **** eh

Bruteman
09-18-2006, 07:24 AM
hehe, thanks you two. I am quite the smarty ain't I.

*pats self on back*

Alas, I can't take credit for the idea though. More than a few here a WBB do them, or have done them, that way. It just gets lost amongst all the workouts posted and needs to be brought up every once in a while, so others can learn the secret WBB tricks.

Now this is classified info, so don't tell any outsiders, or we'll have to kill you. lol

RedSpikeyThing
09-19-2006, 08:50 PM
ME Bench
Bench Press: 10xbar, 4x95, 3x115, 1x135, 1x150, 1x155
Barbell row: 8x100, 7x105, 5x115
Cable press down: 8x50, 8x60, 6x70

Notes
Ok so I was ****ing thrilled with this workout! Not only did I set a new PR, but I cleared it by 10 lbs :D It think my tricep strength must have gone up in the last weeks because my press downs went through the roof too!

RedSpikeyThing
09-20-2006, 10:48 AM
DE Squat/Deadlift

Box Squats: 10x115, 2x135, 2x155, 2x155, 2x155, 2x155, 2x155, 2x155, 2x155
Rack Pulls: 8x185, 8x205, 8x225
Weighted Crunches: 15x35, 14x35, 8x35
Leg curls: 15x66, 15x77, 10x77

Notes
Two new exercises today: box squats and rack pulls. Although the box was a little high (it's not adjustable :(), they went well. They were a little awkward at first, but got better. I was going for an explosive movement, but whenever I did that I went up on my toes. Any ideas?
The rack pulls were good, except my grip started giving out. I can't hold that much weight for 8 reps!
Finally, I went to try glute ham raises on the lat pulldown machine - unfortunately, the seat is so narrow that I couldn't rest my knees on it while putting my feet under the pad. Any other ideas?

KevinStarke
09-20-2006, 01:08 PM
Powerlifting for the win, i'll be watching this journal.

Eszekial
09-20-2006, 02:00 PM
Hows the progress coming along spikey?

RedSpikeyThing
09-21-2006, 08:53 AM
Powerlifting for the win, i'll be watching this journal.

I'm starting to get an audience - hope I don't screw it up ;)

RedSpikeyThing
09-21-2006, 08:55 AM
Hows the progress coming along spikey?

Bench is up 10 lbs. I could have squatted more, but I messed up the warmups (too much weight). I'll be maxing my DL on sunday.

I'm happy - my bench actually went up!

RedSpikeyThing
09-21-2006, 08:55 PM
Ok, so my workout for today got scrapped. The hockey season has started and I got some ice time this afternoon :D

1.5 hours of ice time + 14 people total + first time playing in 4 months = tired + sore groin

I'll do a make-up DE Bench tommorow and hopefully my legs will be ok for ME Deads on Sunday.

RedSpikeyThing
09-23-2006, 09:24 AM
Ok so there's a reason I don't plan on doing workouts on fridays - they don't happen ;) Totally skipped my DE bench day. At least I skipped it on thursday for physical activity...

RedSpikeyThing
09-24-2006, 02:52 PM
Woot! Finally made it to the gym.

ME Squat/Deadlift
Deadlift: 5x135, 3x185, 2x205, 1x225, 1x245, 1x270(PR), 1x275(PR)
Crunches: 15x35, 13x35
Hypers: 15x15, 15x15
Quad Exntensions: 8x175, 8x200, 8x200

Notes
I hit a PR on deads and thought "well, that seemed easy" and hit another! Should only be a couple weeks until 300 and a few after that until 3 plates. I wanted to get the hell out of the gym today, so I supersetted crunches and hypers - hence the fewer sets. Finally, I went to do incline leg press, but the machine was out of service. So I went to do horizontal leg press - also out of service. WTF! So I resorted to the knee breaking, quad burning leg extension.

Bruteman
09-27-2006, 07:25 AM
Hey! No skipping workouts on westside bub. Got it! *skowls in RST's direction*

Nice pulling. :thumbup:

Chubrock
09-27-2006, 11:12 AM
I agree, no skipping.

RedSpikeyThing
09-27-2006, 04:25 PM
From yesterday:

ME Bench

Bench press: 10xbar, 5x90, 3x115, 1x135, missx160
Military press: 10xbar, 7x70, 6x70, 5x70
Chinups: 6, 5, 3

Notes

What a ****ty workout. I asked a big guy for a spot. After I asked him how much he helped me and he said "I just kept the bar moving". That's a big MISS in my books :(. My shoulders were toast from bench, so milis blew. Same goes for chins.

RedSpikeyThing
09-27-2006, 04:28 PM
DE Squat/Deadlift

Box Squats (8" box): 2x155, 2x155, 2x155, 2x175, 2x175, 2x175, 2x175
Good mornings: 8x115, 8x115, 7x115
Cable Crunches: 18x50, 13x60, 12x60
Lower back machine from the 80s: 15xK, 15xK, 12xL <-Who the **** uses letters?!

Notes
I used a lower box than last week and found the squats much more effective. I'll see if I can hit M on the back machine next week....probably not, since I'm never going to use that piece of crap again.

Oh, and I snuck into the Varsity gym. Definately doing that again - it's empty and has newer equipment :D

RedSpikeyThing
09-29-2006, 04:55 PM
DE Bench

Speed bench: 6 sets, 3x115
Cable presdowns: 7x25kg, 7x25kg, 6x25kg
Seated cable row: 9x70, 7x100, 7x100

Notes
Gym was ******edly busy again - opted for as much machine work as possible. Bench was a little heavier than I usually do for DE, but the bar speed was pretty good.

Next week I have 3 hockey games in 4 days - I don't think I'll be hitting the gym. I'll take the entire week off and see if I come back stronger.

Natetaco
09-29-2006, 05:08 PM
Ah I see you just started westside, so did I!:lurk:

RedSpikeyThing
10-01-2006, 04:17 PM
ME Squat/Deadlift

Squat: 5x135, 3x185, 2x205, 1x225, 1x250, missx275(AGAIN!)
GM: 8x85, 8x115, 8x125
Abs: 15x35, 13x35, 13x35

Notes

I'm very dissapointed that I missed my max again. Last time I had excuses (*ahem* hangover), this time I'm looking for weaknesses. 250 felt easy - I came out with power - the weights even rattled at the top. But at 275, I got probably 3-4" out of the hole and it felt like I was stuck under a car. Any ideas? I was running last night (campus wide game of caputre the flag), so that may have burned out my legs more than I thought.

Also, for GMs, I felt like I was using my back far more than my hams. Any suggestions there?

RedSpikeyThing
10-03-2006, 07:33 PM
ME Bench

Bench: 10xbar, 3x115, 2x135, 1x160, 1x165
Skullcrushers: 8x55, 6x65, 5x65
Bent Over Rows: 8x105, 8x105, 6x105

Notes

After my crappy squat workout, I nailed my bench PR by 10 lbs (160 and 165 were PRs). It felt like it took forever, but eventaully got 165 up. Who knows, maybe I'll hit 200 a lot sooner than I thought.

Chubrock
10-03-2006, 08:03 PM
Stop maxing so often on squats. Try to find your weak point and bring that up. Maybe take a look at form, speed, etc etc.

Bruteman
10-04-2006, 07:13 AM
Stop maxing so often on squats. Try to find your weak point and bring that up. Maybe take a look at form, speed, etc etc.
What he said.

Don't forget, you're suppose to change what you use for your ME lift every 1 to 3 weeks.

RedSpikeyThing
10-11-2006, 09:46 AM
Ok, so after a week off I'm back! Between having a cold, hockey and going home for thanksgiving, I wasn't able to hit the weights.

ME Dead/Squat

Deadlift: 5x135, 5x185, 3x205, 1x225, 1x250, 1x285(PR), missx290
Zercher Squats: 8x135, 7x155, 7x155
Hypers: 15x0, 15x15, 13x15

Notes

I was quite happy to pull 285 for a 10 lb PR. I rested in an attempt to get 290, but that was going to happen. I think I got 1/4" off the ground. A few more weeks and I should be hitting 2xBW (I weighed in at a whopping 146 lbs this morning - hopefully I won't gain too much weight before my next lift ;)). The hypers were hell, especially after deads and zerchers. I've never had a pump in my spinal erectors until now: I could barely take off my shoes to go home.

RedSpikeyThing
10-11-2006, 03:56 PM
My routine got all screwed up because I missed sunday and monday's workout, but did ME lower yesterday. So that means I did DE bench today.

DE Bench

Speed bench: 3x3x115, 2x3x120, 2x2x120
Flyes: 8x25, 7x25, 5x25
Lat pulldown: 8x120, 8x120, 6x120
Hammer Curls: 8x25, 7x25, 7x25

Notes
I need to work on my chest - I think it's my weak spot right now. I guess I should have done wide grip bench, but instead I joined my buddy on the flyes. I felt my bar speed was pretty good on bench, especially at 120. I guess I'll find out next week!

RedSpikeyThing
10-23-2006, 07:40 PM
So after not posting in a long time, here's my last few workouts.

DE Lower

GMs: 8x115, 8x135, 8x145, 8x150
Incline leg press: 12x180, 8x270, 8x360, 8x410
Weighted crunches (plate behind head): 15x10, 12x10, 6x10
Hypers: 15x20, 15x20, 12x20

Notes
GMs felt awsome - need to work on those before my squat has a hope in hell of improving.

RedSpikeyThing
10-23-2006, 07:42 PM
ME Lower

Deadlift: 8x135, 3x185, 1x225, 1x250, 1x290(PR), missx300
Zercher squats: 8x135, 8x155, 7x165
Cable crunches: 15x50, 15x60, 12x60

Notes

Good workout - I'm always glad to set a new PR. 290 wasn't as bad as I thought it would be, so I gave 300 a shot. Goddamn I wanted 300. It didn't happen. 2 weeks and it's mine.

RedSpikeyThing
10-23-2006, 07:46 PM
And the workout actually from today.

ME Upper

Bench: 5x115, 2x135, 1x155
Push Press: 8x85, 7x90, 5x95
Seated cable row: 10x77, 8x99, 6x110

Notes

No PR today. Hell, no PR attempt. I was thinking "should I do 155? No." And then I did. That's 94% of my 1 RM and I wanted to try a PR at 170. What the **** was I thinking. Oh well, I learned from my mistake. Next time I go straight to my PR from 135.
Push press felt great - can't wait to get my bodyweight over my head!

RedSpikeyThing
11-13-2006, 08:52 AM
I don't know why I have so much trouble keeping a journal. I can track on fitday regularly, but I'll be damned if I can write my workouts out. Anyways, time to resurect my journal.

I took a week off because I was sore, achey, and tired. During this time I revamped my routine. I added some unilateral exercises and changed it so I don't max out every week. I'll also be going to the gym 3 or 4 times a week. Doing 4 consistently is exhausting, so if I'm feeling run down I'll leave the workout for later. I find I get overtrained very quickly. Here's the link to my new routine (http://www.wannabebigforums.com/showthread.php?t=87890).

RedSpikeyThing
11-13-2006, 08:56 AM
Yesterday's workout was DE bench. I didn't have a spot, so ME Bench was out of the question and I'm playing hockey today, so lower was out of the question.

DE UPPER

Unilateral DB Bench: 8x25, 8x40, 5x45, 3x45
Rope Pulldown: 7x50, 7x50, 3x60
DB Row: 8x45, 7x45, 6x45
Back Hypers: 15x20, 25x20, 12x20

Notes
The unilateral DB Bench was a good variation. I'm going to this more often because it really helps develop the stabilizers. I also remembered why I don't do DB rows vary often - I don't like them! I always feeling like I'm cheating with the movement. I think I'll stick to BO rows, Tbar rows and cable rows (possibly unilateral) from now on.

Random note: I met some guy who was doing a crossfit workout. He looked like death.

RedSpikeyThing
11-15-2006, 09:37 AM
DE LOWER

Olympic Squats: 8x155, 7x165, 5x170
GMs: (First set was too much weight and wasn't low enough), 8x115, 8x115
Leg Raises: 10, 10, 8

NOTES
I didn't realise how much olympic squats use the hamstrings. I loaded up the bar for GMs with too much weight and didn't get anywhere near parallel. I took a bunch of weight off and it was all good.
My hams are sore today...

RedSpikeyThing
11-16-2006, 08:23 PM
ME upper

DB Bench - 6x40, 3x50, 3x55, 1x65
Military Press: 6x65, 3x75(eww), 4x65
Lat Pulldown: 8x130, 6x140, 4x140
Back Hypers: 15x25, 15x25, 15x25

Notes

I've never maxed out on DB Bench before. I think I could have done more, but by the end of the fourth set I was tired. The mili press was dissapointing, but it was immediately after BP, so I gues I shouldn't have expected much. Hypers were awsome - never done that much before.

Stumprrp
11-16-2006, 08:29 PM
no love for spikey in here! nice workouts!

RedSpikeyThing
11-17-2006, 01:46 PM
no love for spikey in here! nice workouts!

Thanks...I'm a little dissapointed with last nights, but hey, they're not all great.

RedSpikeyThing
11-20-2006, 06:42 PM
ME LOWER
ME Deadlift: 3x135, 3x185, 1x225, 1x245, 1x295(PR), 1x300(PR) <-- **** YES
Weighted crunches: 15x35lbs, 12x35lbx, 10x35lbs

Notes
I'm so ****ing happy about hitting 300 :D It was my white whale. Next stop, 400.

I was too tired to do anything else and it was busy....wanted to get out.

KevinStarke
11-20-2006, 08:04 PM
Hell yah man congrats on the deadlift PR

RedSpikeyThing
11-20-2006, 09:48 PM
Hell yah man congrats on the deadlift PR

Thanks dude I'm so stoked! Can't wait until next PR....3PPS

RedSpikeyThing
11-23-2006, 01:40 PM
ME Upper

Flat Barbell Bench: 10xbar, 5x115, 2x135, 1x170(PR)
Tricep pressdown: 9x60, 8x70, 6x80
BO Row: 8x95, 7x105, 6x105
Hypers: 3x15x25

Notes
New PR on bench! Slowly approaching 200....
I find my left arm rotates forward when I bench heavy. I think I could get 15 lbs out if better technique.
The tricep pressdown was much better than usual....I sear they oiled the machine from the last time I used it...

RedSpikeyThing
11-24-2006, 10:52 AM
DE Lower
Deep wide stance squats: 10xbar, 8x135, 6x165, 6x175, 3x185
Deadlift fromplatform: 3x135, 3x135, 2x155
Leg Raises: 10, 10, 8

Notes
I've been working on squat technique and these felt pretty good. My knees used to cave inwards, but I've focused more on push my feet out. I should be doing reps of 225 for the challenge in March :D
The platform DLs are tough. The platform is very high - my toe *just* fits under the bar when I'm standing on it. I was working on keeping the hips low and being explosive.

RedSpikeyThing
11-30-2006, 07:28 PM
As usual I forgot to put my workout up. This is from monday.

DE Upper

Flat bench for reps (120 lbs): 7, 7, 4
Seat DB press: 7x25, 5x25, 5x25
T-Bar rows: 10xbar, 8x20, 6x25, 6x25
Hypers: 15x25, 15x30, 12x30

Notes
I wasn't sure how to do bench press for reps. I ended up leaving some gas in the tank after the first two sets, but failed miserably on the last set. Next time I'm going to do a couple really light warm ups and then do one working set for max reps.
Also, can you tell I bench with my shoulders? 5x25 dumbells, this is bull****
And a PR on hypers....my back is get *much* stronger :)

RedSpikeyThing
11-30-2006, 07:30 PM
And today's workout

ME Lower
Squats: 5x135, 3x205, 1x255, 1x270(PR), 1x275(my g/f says I missed parallel by 1/2", so I'm not counting this as a PR.)
Calf raises (weird bodyweight machine): 15, 12, 12
Decline crunches: lots.

Notes
I'm happy about the PR, that's for damn sure. It's been a long time on my squat. I felt much more comfortable under the heavy weight then ever before. Scared ****less looking at it, but not too bad underneath it. Next time I'm skipping the 255 and diving straight in.

Sidior
11-30-2006, 10:50 PM
I know I'm a little late, but awesome dead PR bro!

RedSpikeyThing
12-01-2006, 08:59 AM
I know I'm a little late, but awesome dead PR bro!

Thanks man! It felt so good to cross the 300 lb barrier!

RedSpikeyThing
12-01-2006, 09:02 AM
ME Upper
DB Incline bench: 5x35, 2x50, 1x60, 1x65
DB Flies: 9x20, 7x25, 3x30
Seated cable rows: 8x100, 7x110, 6x110

Notes
Hmm my incline DB press max is the same as my flat DB press max. I think I bench with my shoulders. Have to work on my technique and hope to get my flat bench up.
It was a good workout...me and 2 guys I met today were bitching about people lifting wrong. They started ranting about this guy in the corner who was "benching" 205, but really his spotter was doing a 50 lb row. It was good to know that there are people here who know what they're doing!

ddegroff
12-01-2006, 03:10 PM
Settin' a lot of PR's recently, nice work.

teaturtle
12-01-2006, 06:12 PM
omg i really like your avatar :D

RedSpikeyThing
12-01-2006, 11:16 PM
omg i really like your avatar :D

LOL just put it up. I couldn't think of anything that was actually red and spikey, so what's better than a koopa troopa?

teaturtle
12-01-2006, 11:32 PM
hahaha, well its awsome

RedSpikeyThing
12-04-2006, 10:39 AM
Man, this one blew

DE Lower
Single leg DB squats: 8x30, 7x40, 5x40
SLDLs: 8x135, 7x155
Crunches: 12x35

Notes

Well, here's the story. If you've never done single legged squats, try them. They are the most brutal exercise ever. I thought 30s would be a warmup - HA! I felt like I was going to puke because doing 8 reps per leg = 16 reps total = hard on cardio. Then after I did my last set I put the 40s back and crushed my finger underneath it :mad: So my finger's cut up and swollen. Fortunately I didn't drop it on my finger, because then it would be very broken.
So I went to do SLDLs, but after 2 sets my grip was giving out because of swollen finger and holding dumbells for 3 sets. I thought "fine, I'll do my crunches." I felt so sick by that point that I just said "**** it, I'm going home."

RedSpikeyThing
12-05-2006, 08:05 PM
DE Upper

Wide grip Bench: 5x115, 3x125, 3x125, 3x125
Tricep press down: 8x70, 5x80, 6x70
Pull ups: 3, 3, 2 (my bulk is getting the best of me)
Hypers: 15x35, 12x35, 10x35

Notes
I did my wide grip for power, and I felt a lot strong doing it. I think when I do regular bench my grip is too narrow. Next ME upper day I'm going to try and max with a slightly wider than normal grip.
Also, the chins sucked. I'm getting heavier :D:(

ddegroff
12-05-2006, 08:15 PM
Just think about how many chins you'll be able to do when your done cutting :thumbup:.

Hows the finger?

RedSpikeyThing
12-05-2006, 08:42 PM
I'll be so happy when I can do 5x5 chins....that is my current goal. Also, I can't wait until I'm in the position to start cutting!!

The finger's feeling fine. The cut on it is stingy....more irritating than painful right now. Damn I got off lucky on that one!

ddegroff
12-05-2006, 09:03 PM
Yeah you did. I'm just back from two lacerated/broken fingers from a weight bench accident.

Careful man, no matter the weight. Glad to hear its good to go.

CF really helped get my chin #'s up.

RedSpikeyThing
12-06-2006, 09:03 AM
Yeah you did. I'm just back from two lacerated/broken fingers from a weight bench accident.

Careful man, no matter the weight. Glad to hear its good to go.

CF really helped get my chin #'s up.

That's super ****ty man!! It's amazing how rarely (touch wood) you get hurt lifting weights, considering the inherent dangers in doing it. I'm always impressed that those tools who don't know how to deadlift aren't crippled yet.

I was thinking about working a CF day into my routine. I might also do strictly CF in the summer if I can't find a gym that is close to home.

bigmoney
12-06-2006, 07:15 PM
props on the one legged squats! your numbers are moving along quick, keep it up.

ddegroff
12-06-2006, 08:50 PM
I did CF for an entire month (following the WOD each time). Its so different every time.

Knocked on wood. Yeah I watched this guy deadlift 315 today to do shrugs with it. His back was about to be blown apart. In time he wont be able to do it if he continues.

RedSpikeyThing
12-07-2006, 02:41 PM
bigmoney: Thanks! It feels like it's moving slow, but progress is all I can ask for.

ddegroff: There was a girl at the gym doing SLDLs with dumbells. At first I was surprised that a girl was doing a "manly" exercise. Then I saw that she was locking her knees and basically touching her toes with dumbells. Imagine what her lower back looked like....

Bob
12-07-2006, 05:25 PM
Making some nice progress in here Red!!
Great effort in those last couple of workouts.. I think you should be surpassing your short terms goals any time now.

Are you keeping the diet up too?

RedSpikeyThing
12-07-2006, 06:55 PM
Are you keeping the diet up too?

I've been keeping up 3500 cals a day with no problem. I'm shooting for between 3500 and 3750, so yeah it's going well. I try to hit the higher end of that much as often as possible, but it doesn't always happen.

Fortunately my appetite increased, so it's not a problem ;)

Stumprrp
12-07-2006, 07:17 PM
solid lifting for a 152 red! very impressive

RedSpikeyThing
12-07-2006, 07:51 PM
solid lifting for a 152 red! very impressive

Thanks stump! I'm really happy with my DL and squat, but my upper body is god damned weak it drives me crazy!!

Stumprrp
12-07-2006, 08:16 PM
hey man my DL and Squat overpower my upper also, torso strength is where its at!

RedSpikeyThing
12-08-2006, 06:58 PM
ME Lower
Rack pulls: 8x135, 4x225, 2x275, 2x295, 1x315, 1x345, missx365
Leg Press: 10x180, 8x270, 8x360, 5x450
Cable crunches: 12x60, 11x70

Notes
Wow, rack pulls are fun :D People looked at me funny when I kept putting weight on the bar - I guess they didn't expect a little guy to be moving that kind of weight. My grip shat out on me at 365, so it killed that real quick.
Solid workout, my legs are tired

RedSpikeyThing
12-09-2006, 09:33 AM
Weigh in day!

I *ahem* used the facilities the morning and then jumped on the scale. It said 154 :)

Time to update my sig

ddegroff
12-09-2006, 11:47 AM
most people in the gym have never even seen rack pulls. Strong work either way.

RedSpikeyThing
12-10-2006, 07:19 PM
ME Upper
Flat DB Bench: 8x35, 3x50, 2x65, 1x70(PR)
Hypers: 15x35, 12x35, 12x35
Seated Cable Row: 8x99, 6x110, 5x110

Notes
I wasn't feeling confident enough to try the 70s, so I just did 65s. Then I did an unexpected two reps and proceeded to try the 70s. I think I could have hit the 75s for a single. Felt like a solid workout!

I was also treated to a show tonight. A varsity rugby player was working out. I saw him deadlifting for 10 reps with very good form and I though he was doing it with 225. It was 315. Then he put on another plate. I though he was going to pull a single, but instead he did 405 for 4 reps. I was in awe :bow:

RedSpikeyThing
12-11-2006, 01:06 PM
DE Lower

Squats: 10x135, 5x185, 6x225
SLDLs: 8x135, 8x165, 7x175
Weighted crunches: 15x25, 12x35

Notes
Maybe I'll actually put up a competitive number by March in the squat challenge.

Stumprrp
12-11-2006, 04:07 PM
keep at it red!

bigmoney
12-11-2006, 05:22 PM
squats looking real good. Ever tried hypers with bands? I just started using them and they're great for a change of pace.

Pup
12-11-2006, 06:46 PM
Nice work Spikey.

RedSpikeyThing
12-11-2006, 08:34 PM
Thanks for the support guys!

bigmoney: No, I haven't tried doing hypers with bands. Do you think they're any good for day to day training, or just once in a while?

Chris686
12-11-2006, 08:56 PM
Nice lifts bud!

Squats are looking real good.

You're squatting almost as much as me and I have 20 pounds on ya!

How do you squat? I do ATF... or at least as far as I can.

RedSpikeyThing
12-11-2006, 10:03 PM
Nice lifts bud!

Squats are looking real good.

You're squatting almost as much as me and I have 20 pounds on ya!

How do you squat? I do ATF... or at least as far as I can.

Thanks! I take a wide stance....seems to work better for me. I do ATF for dynamic days (except today....I wanted lots of reps @225 dammit!), but my PRs are all set at parllel.

KevinStarke
12-11-2006, 10:08 PM
Workouts are looking strong man keep at the powerlifting.

RedSpikeyThing
12-12-2006, 10:51 AM
Workouts are looking strong man keep at the powerlifting.

Thanks! I'm liking it a lot more than the BB bull**** of 3 sets of 6-8 reps. **** that, gimmie a single.

ddegroff
12-12-2006, 10:53 AM
Getting strong Red!

keep up the good work!

RedSpikeyThing
01-08-2007, 09:24 AM
Holy thread resurection batman! Oh wait, no. It's just me starting up my journal....again.

Exams and holidays pretty much blew my consistent training out the window. The good news is I maintained when I went home. I swear to God I'm the only person who is afraid losing weight when they go home for the holidays.
I hit the gym once at home and set a PR (DL; 5x255, after doing 5x225 :D), so I don't think I'm too out of shape.

Goals for this semester:
- Gain at least another 15 lbs
- DL 300 for reps
- Squat 300 once
- Bench 200

Maybe I'm asking for too much, but I'll give all I got.

I'm going to be starting a new routine. I'm getting tired of Westside. It gave me good results, but I don't think I could keep it up again. So, without further ado, here is the routine I'll be using for the next 4 weeks. It is verbatum from Berardi's Scrawny to Brawny.

Day 1
Front Squat 5x5
Incline Bench 5x5
Bulgarian Split Squat 2x6-8
One arm row (elbow out) 2x 6-8

Day 2
Chinup (weight added if necessary) 5x5
Hand Clean and Press 5x5
Cable Pull Throughs 2x6-8
Weighted Situps 2x6-8

Day 3
Elevated Trap Bar Deadlift 5x5
Dips (weight added if necessary) 5x5
Cable Rows 2x6-8
Back Hypers 2x6-8

I don't know if I'll do the front squats as I lack the wrist flexibility. I'll try them at first, but switch it up with back squats as well. Also, I don't have a trap bar, so regualr old deadlifts it is.
I'm also going to be dong some HIIT in there to get my cardio from "essentially-dead" to "old-weezing man".

Unholy
01-08-2007, 09:28 AM
Looks good man, hope you stick with it =)

RedSpikeyThing
01-08-2007, 11:53 AM
Jesus titty****ing Christ.
I just came back from the gym after doing day 1.

Back Squat: 5x185, 5x195, 5x195, 4x195, 4x195
Inclince DB bench: 5x40, 5x50, 3x45
Bulgarian Split Squat: 6x35
One Arm DB Row: nil.

I need to get my weight selections in check. The 40s seemed too light, so I went hunting for 45s. Couldn't find any, so I grabbed 50s. Big mistake. I dropped it down to 45 and pushed out 3 reps :( Then my forearm was so tense I couldn't even make a fist, so forget hold DBs. At that point I decided to leave so that I wouldn't hurt mytself. On the up side, my legs feel like they are going to explode.

This routine is going to kill me. I like it :)

RedSpikeyThing
01-09-2007, 08:25 AM
Oh my god my ass and quads hurt today. I had no plan of lifting today, but a couple of friends want to get in shape for their vacation. I offered to teach them how to train properly and to at least point them in the right direction in terms of their diet. The best part is they both genuinely don't know what they're doing, so they won't be throwing that Men's Fitness BS in my face.
I guess it's time for some active recovery :(

Stumprrp
01-09-2007, 08:29 AM
nice job on that workout and nice job helpin your mates, heal up

RedSpikeyThing
01-09-2007, 08:57 AM
nice job on that workout and nice job helpin your mates, heal up

Thanks man. I have a hockey game tomorrow night that I'm not looking forward to...I hope my butt doesn't hurt anymore.

ddegroff
01-09-2007, 10:53 AM
LOL, the first squat day back.... Ass and quads will always be hella sore the next day.

Like the routine, should produce the results your looking for.

Unholy
01-09-2007, 11:26 AM
Nice workout and heal up =) GL on your hockey game man.

RedSpikeyThing
01-09-2007, 12:09 PM
LOL, the first squat day back.... Ass and quads will always be hella sore the next day.

Like the routine, should produce the results your looking for.

Yeah I get DOMS like mad. I swear I could get them from carrying groceries....
I thought routine would be pretty simple, but I'm taking that back now.


Nice workout and heal up =) GL on your hockey game man.

Thanks! It's just intermural, but it's all good fun :)

ddegroff
01-09-2007, 05:12 PM
It's just something new. You'll get use to it.

If the DOMS are that bad you should look into ETS.

RedSpikeyThing
01-09-2007, 08:13 PM
It's just something new. You'll get use to it.

If the DOMS are that bad you should look into ETS.

I hope I get used to it soon :whiner: My student budget is a little tight for ETS. Is there a product that can help, but doesn't cost as much? Right now I'm stretching every 1/2 hour or so.

RedSpikeyThing
01-11-2007, 01:21 PM
Ouch, hockey was a mess. We were outnumb'ered 17-12 so there was lots of ice time. I thought I was going to puke on the bench by the end of the first :(

Todays workout:

Chinups: 5, 5, 4, 2, 1
Hang Clean and Press: 40 kg - 5, 5, 5, 4, 3
Weighted Situps (db on chest): 8x30 lbs, 8x 35lbs
Pullthroughs: 8x60 lbs, 10x 70lbs

Chins were brutal. I guess that's the downside of bulking - bodyweight exercises go down the ****ter.
I was happy with the C&P. I've never done them before and I did a warmup with 30 kg. I think I could have got the 5x5 if I hadn't done the warmup set. I definately need to work on my technique, but it's getting there.

EDIT: Apparently "out-number" (without the dash) is an emoticon. Who would have thought...

ddegroff
01-11-2007, 05:22 PM
You'll get used to it, ETS is good but I agree little pricey.

What postion do you play? I played back in HS, best sport on this planet!

Unholy
01-11-2007, 05:44 PM
ETS rocks. Not bad on the workout. Im sure you got a goo workout during your hockey game though =P

RedSpikeyThing
01-11-2007, 06:39 PM
ddegroff - I play defense - I don't know what to do with the puck when I'm playing forward lol

Holy - Yeah the workout was ok. My shoulders are ****, so the press part is what killed me on the C&P. We were all heaving on the bench after the first shift....I guess that's what happens when a bunch of CS students try to play hockey ;)

ddegroff
01-11-2007, 07:32 PM
Nice thats what I played. I can skate better backwards than forewards.

Short shifts, 30secs.

RedSpikeyThing
01-11-2007, 07:40 PM
Short shifts, 30secs.

Sounds easy on paper, but it never seems to happen. I don't get it.

ddegroff
01-11-2007, 07:55 PM
Really it should be down the ice and back then off.

If you stay on the ice too long your legs die quick. Its a long game if your taking 1min long shifts.

RedSpikeyThing
01-12-2007, 12:38 PM
I think I was doing the cleans right - my traps are murdered today!

RedSpikeyThing
01-14-2007, 07:37 PM
Deadlifts (245): 5, 5, 5, 4, 3
Dips (bodyweight): 5, 5, 5, 4, 3
Cable rows (45 kg): 8, 6
Back hypers (35 lbs): 8, 8

I felt my form degrading on deads. I also ended up hacking up my shins and bleeding on the bar. Good times :)
As for the dips, well that's why bulking and bodyweight exercises don't mix well.

All in all, a good workout. Every muscle in my body is tired :D

RedSpikeyThing
01-14-2007, 07:57 PM
I've been slacking on the diet since I got back to school. I was going to start getting on track tomorrow, but said **** it - I'm starting now. I was 1k calories short for the day (me no hungry), but I pounded back a shake and my actually eat more than I planned :D

RedSpikeyThing
01-16-2007, 08:08 PM
Incline DB press: 5x45, 5, 4, 3, 2x50,
Squats: 5, 5, 5, 5, 3x195 (My hip cramped up on the last set)
DB Rows: 8x30, 8x35
Single Leg squats: 8x20

My bench sucks :( I gotta sort out the weight selection, but I'm working on it. Since I know I can hit 5 w/50 lb DB, I'll just start there next time. I was suprised I got the squats. I'm sure I had it in me, but my hip felt really weird while I was doing it so I stopped.

bigmoney
01-17-2007, 07:10 PM
were those free standing single leg squats? workouts are lookin strong

ddegroff
01-17-2007, 07:50 PM
Nice past workout's Red!

I usually stretch my hips durning the warm up sets.

RedSpikeyThing
01-18-2007, 05:52 PM
There was no room to do Clean and Press, so I had to change around the order of things.

Chinups (underhand grip): 5, 5, 5, 3, 2
Pull throughs: 8x80, 7x100
Clean and Press: 3x50kg, 5, 4, 4, 4 x 42.26 kg
situps: 8x40, 5x40

Stupid me forgot that a 10 kg increase from last week is a lot. Apparently there aren't any 1.25 kg plates around, so I had to use the 2.5 lbs. This is why the metric and imperial systems should stay seperate.
I did something funky to my lower back during the last set of situps. The pain has subsided, but it's feeling pretty tight. I'm going to rest it and see how it feel in a coupl of days.

RedSpikeyThing
01-18-2007, 05:54 PM
were those free standing single leg squats? workouts are lookin strong

Thanks! I had my back foot on a bench, so no they weren't free standing. I wish I could them that way though....whenever I try to do the pistol I just fall over lol


Nice past workout's Red!

I usually stretch my hips durning the warm up sets.

Thanks! I'm liking the new routine - really glad it has clean and press. I definately found a new favourite exercises lol

What stretches do you do for your hips? Mine's still feeling stiff today

RedSpikeyThing
01-22-2007, 06:44 PM
My workout on saturday was ****ty. I busted my shin open on the first set of deadlifts. It wouldn't stop bleeding, so I decided to try doing deadlifts with a barbell in each hand. That didn't go over so good :( The rest of the workout was a bust, too.

Now today, on the other hand, was good.

Squat: 205lbs 5x5
Incline barbell BP: 95 lbs 5x5
Split Squat: 8x25 lbs, (8 right, 5 left)x25 lbs
DB row: 8x35, 8x40

Barring the hip soreness on the last set, I nailed the 5x5 last week. I upped the wieght by 10 lbs and hit again this week! Holy **** I did not expect that :D
The BP was atrocious (sp?). I started with 115 and nearly pinned myself to the bench. Dropped down to 95 and it was too easy. Oh well, more weight next time.

Detard
01-22-2007, 09:01 PM
lookin good man. nice squatting.

ddegroff
01-23-2007, 10:20 AM
Nice workouts! After I tore up my shin doing deads, I always were sweat pants so it doesn't happen again.

Keep working on those squats bro!

Hip Stretch (http://exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html)

I do those inbetween each set. Also yesterday I started swining my leg back and forth (foreward then backward, then side to side) then did the stretch. Really helped out forsure.

RedSpikeyThing
01-23-2007, 12:00 PM
detard: Thanks! I pumped for nailing the second 5x5 :D

ddegroff: I'm debating about getting sweats, but I hate wearing pants when I workout. Doesn't that bar just chew up the pants anyways??

RedSpikeyThing
01-25-2007, 11:28 AM
Played hockey last night - puck dropped at 11 pm. I made it to my 8:30 class this morning and am so tired I feel hungover. I'm dirnking coffee all afternoon, maybe I'll make it to the gym tonight.:redface:

ddegroff
01-25-2007, 11:33 AM
ddegroff: I'm debating about getting sweats, but I hate wearing pants when I workout. Doesn't that bar just chew up the pants anyways??

I wear my sweats 5days a week (different pairs ofcourse) working out, work, class. They seem to be holding up fine.

I love wearing pants while squatting, deads or any leg work. My legs feel so warm and I feel I can push them harder.

RedSpikeyThing
01-25-2007, 08:05 PM
Well I made it to the gym.

Chinups: 5, 5, 5, 5, 4
Clean and press: (44.6 kg) 5, 5, 4, 4, 3
Pull throughs: 8x30, 8x30
Weight incline situps: 10x30, 10x35

I read the program more carefully and it turns out I wasn't taking a long enough rest between sets in my past few workouts - I was doing 1.5 minutes, when it should have been 2.5 minutes. That extra minute almost got me my 5x5 chinups and I added weight to the clean and press because I thought I would for sure nail the 42.26 kg for 5x5.

I don't have a weight belt for when I so hit my chins, but I might grab one. If I can't, should I just do 6x5?

Stumprrp
01-25-2007, 08:10 PM
nice lil workout red

ddegroff
01-25-2007, 09:30 PM
I use a jump rope, wrap it around my waste through the weight, then tie it off. I've done up to 45lbs before, works well so far.

RedSpikeyThing
01-26-2007, 10:44 AM
I use a jump rope, wrap it around my waste through the weight, then tie it off. I've done up to 45lbs before, works well so far.

Hmm, that might work. I think I'll splurge and grab a cheapy. Nylon ones are like $20 online :)

Stump: Thanks man! Watch out kid, I'm catching up to you (yeah, right)

RedSpikeyThing
01-28-2007, 06:08 PM
Squats: (215) 5, 5, 5, 4, 4
Incline bench: (105) 5, 4, 3, 2
Bulgarian split squats: 8x30, 6x30
DB Rows: 8x40, 8x40

The squats were good.....I'm please with how 5x5 is working for me. Now the bench was plain embarassing, but I'm sure I'll get over it. Everything else is getting a lor stronger :D

On a side note, my g/f came to day and squated 85 for a full 5x5. I was impressed!

RedSpikeyThing
02-03-2007, 09:23 AM
Lifted on thursday and forgot to update my journal. I was exhausted and it was a ****ty workout.

Chins: 5, 5, 5, 5, 2 (goddammit)
Clean and jerk (44.6 kg) 5, 4, 4, 4, 3
Decline Situps: 10 lbs (behind head) x 8, 35 lb DB x8
Pullthroughs: 8x30, 7x40


I've got so much work to do it's ******ed. I think every class has an assignment due next week and I have two quizzes - one of which the class average last year was 4 / 14. It's going to be fun :(

On a side note, I nailed an interview with IBM and will hopefully have a second one soon. Come on summer internship....

RedSpikeyThing
02-04-2007, 01:24 PM
Deadlifts: (245) 5, 5, 5, 3*
Dips: 5x5
Cable rows: 8x99, 6x99
Hypers: 8x40, 8x40

I almost dropped after the 4th set. The last rep felt heavier than when I pulled my max and my vision went blurry. Thought I should call it quits there. Oh and I busted my shin open. Again. I'm buy some damn track pants.

I start a new routine next workout. I'm debating about taking a week off and then starting up again - I've got an assload of work to do this week and a hockey game on tuesday.

RedSpikeyThing
02-11-2007, 10:16 AM
I took the week off - lots of work to do and hockey in the middle. I'm also switching routines. Here's the routine I'll be using for the next month. The primary goal with this is strength:

Workout A:

Deadlift: 2 waves of 4/3/2
Flat Bench press: 2 waves of 4/3/2
Cable external rotation: 2x10-12
Barbell rollouts: 2x8-10

Workout B:

Hang snatch: 2 waves of 4/3/2
Military Press: 2 waves of 4/3/2
Russian twists 2x8-10
Prone row: 2x8-10

Workout C:

Box squat: 2 waves of 4/3/2
Weighted pullups: 2 waves of 4/3/2
Hanging leg raises: 2x8-10
Cable rows ro neck: 2x8-10


I'll be taking 3-5 minutes between heavy sets and 2 or less for the lighter sets. I'm not quite sure what weights to use for the heavy sets, so I guess I'll experiment. For deadlift, I'll be looking at some thing along the lines of:

4x255, 3x265, 2x275, 4x265, 3x275, 2x285

And then bump it up 5 lbs the next week.

Thoughts?

Detard
02-11-2007, 11:09 AM
hey dude. you play hockey on tuesdays? houseleague? cuz im in toronto too and i play houseleague on tuesdays. shoot me a pm or something! great number in here man!

RedSpikeyThing
02-11-2007, 01:02 PM
I cocked up the workout for today. Started to heavy and couldn't get enough reps out :(

Deadlift: 4x250, 3x260, 2x270, 3x260
Bench: 4x125, 3x135, 2x145, 3x135
Barbell rollouts: 8, 6

I'm not quite sure what my weights should be...any help would be great!

ddegroff
02-11-2007, 01:45 PM
Never used a wave system so I can't really help out on that. All I would say is either try 250 next time or try 245. Feel it out.

Nice past workouts, regardless.

RedSpikeyThing
02-15-2007, 03:38 PM
Alrght, got my wave figured out:

Military press: 4x70, 3x80, 2x90, 4x80, 3x90, 2x100
Hang snatch: 4x30 kg, 3x40 kg, missx50 kg, 4x40kg, 3x42kg, 2x45kg
BO BB Rows: 8x95, 8x95

First time I've done the snatch before. Stupid metric system through me off!! I feel like I improved my technique by at leats 10x from first set to last. I'll start at 42 or 45 kg next time and go up in about 5kg increments.

The milies were surprising - guess I'll start at 80 next time :D

My knee was killing me after hockey and I aggrevated it again today. I don't want to take another week off, but I might have to. If I do take the week off, I'm going to see a doc because it's been a dull ache for about 2-3 days now.

ddegroff
02-16-2007, 12:37 PM
Nice work on those snatch's bro.

Have you iced/heat on that knee yet? If not try it, it may help.

RedSpikeyThing
02-16-2007, 08:57 PM
Nice work on those snatch's bro.

Have you iced/heat on that knee yet? If not try it, it may help.

Thanks! I haven't done anything to it yet. It's feeling a ton better, but seems to be aggrevated easily :( If it flares up again I'll ice and see how that feels.

RedSpikeyThing
02-22-2007, 08:26 PM
Home for reading week and I slacked off. I did have a ghetto workout today in my basement.

Seated barbell shoulder press (no back): 4x75, 3x85, 2x95, 4x85, 3x95, 2x105
Barbell rows: 7x115, 7x105
EZ curls: 7x65, 5x65

Gotta love wave loading! It keeps my shoulder strength increasing :D

WILL006
02-23-2007, 10:53 AM
I like the way you setup your routine, nice exercise selection. Never heard of waving loading but i'm sure it kicks ass.

RedSpikeyThing
02-23-2007, 02:32 PM
I like the way you setup your routine, nice exercise selection. Never heard of waving loading but i'm sure it kicks ass.

I'll give credit where it's due: the routine is from John Berardi's "Scrawny to Brawny". It's great read if you're trying to gain weight. T-nation has a great article called "The wave loading manifesto" that you should check out if you're interested. It's great way to gain strength quickly.

RedSpikeyThing
02-27-2007, 06:46 PM
w00t back at the gym! damn you reading week.

Deadlifts: 4x240, 3x250, 2x260, 4x250, 3x260, 2x270
Bench: 4x125, 3x130, 2x135, 4x130, 3x135, 2x140
Barbell rollouts: 7, 7

I finally figure out why my bench press blows - I had too narrow of a grip. I plowed through those sets and I think I could easily add 10 lbs to it next week. Although I think I'll only add 5 so I don't **** it up.

Stumprrp
02-27-2007, 06:48 PM
strong deads man and nice job finding your weak spot on bench

RedSpikeyThing
02-27-2007, 08:53 PM
strong deads man and nice job finding your weak spot on bench

Thanks man - I'm so relieved to finally figure out what the hell I was doing wrong.

RedSpikeyThing
03-01-2007, 08:06 PM
Snatch: 4x42kg, 3x45kg, 2x47kg, 4x45kg, 3x47kg, 2x50kg
Military press: 4x80lbs, 3x90lbs, 2x100lbs, 4x90, 3x100, 1x110
BO Rows: 8x105, 7x105

A little dissapointed I missed the two reps on my last set of millies, but still happy with the progress.

RedSpikeyThing
03-04-2007, 12:59 PM
Squats: 4x215, 3x225, 2x235, 4x225, 3x235, 2x245
Lat pulldown: 4x140, 3x140, 3x150, 4x155, 3x160
Leg raises: 10, 8
Cable rows to neck: 6x66, 8x55

All in all, pretty good. Squats were solid. Never donw this weight ass to grass. I'm looking forward to nailing 2x250 next week :)
I totally forgot to change the weight on the lat pulldown and it went downhill from there. I was tired afterwards, so I guess that's a good thing :rolleyes:

RedSpikeyThing
03-06-2007, 01:01 PM
Millitary Press: 4x80, 3x90, 2x100, 4x90, 3x100, 2x110
Hang Snatch: 4x45 kg, 3x47 kg, 2x50 kg, 4x47 kg, 3x50 kg, 1x52 kg
Barbell Rows: 8x105, 8x105

My traps are ****ing killed.
I bailed on the second rep of the last set of snatches - fun! Fortunately it was in the varisty room, but even all the rugby players gave me a funny look when that thing came crashing down. Good thing it was bumper plates on rubber...

PS **** YES on the millitary press. Can't wait to start using 35s :D

ddegroff
03-06-2007, 07:16 PM
Nice work on the past couple of workouts bro!

I love dropping the Oly plates, it always gets looks from everybody in the gym.

WBBIRL
03-06-2007, 07:27 PM
Hells yea, scrub your nuts to the ground with that 250. It feels great to know your 3 times lower then most people go to when they think their parallel.

RedSpikeyThing
03-07-2007, 09:40 AM
Nice work on the past couple of workouts bro!

I love dropping the Oly plates, it always gets looks from everybody in the gym.

It's nice when it's a drop because it's heavy and you did it....not this time lol


Hells yea, scrub your nuts to the ground with that 250. It feels great to know your 3 times lower then most people go to when they think their parallel.

I love seeing guys bigger than me doing less weight for half squats. Makes me smile :)

Stumprrp
03-07-2007, 06:18 PM
really impressive workouts in here ol Red.

RedSpikeyThing
03-08-2007, 05:21 PM
Deadlifts: 4x245, 3x255, 2x265, 4x255, 3x265, 2x275
Bench: 4x130, 3x135, 2x140, 4x135, 1x140
Barbell rollouts: 8, 7

Deads were awesome. Feels nice to be repping my max from september :D
Bench sucked - I was rushing to get out and I missed the groove on the second rep. My g/f pulled it off my chest lol
Oh and she DLed 105 for 5x5 and benched an easy 5x5 with 70. She's getting strong :clap:

ddegroff
03-08-2007, 09:09 PM
Nice work on deads, makeing some huge improvements!

RedSpikeyThing
03-09-2007, 10:02 AM
Nice work on deads, makeing some huge improvements!

Thanks mang! I just wish my bench would catch up :whiner:

RedSpikeyThing
03-12-2007, 07:05 PM
Got back from Montreal yesterday. I got 8 hours of sleep for the weekend and slept 13 last night. I'm playing hockey tonight and have a lot of work to do, so I don't know if I'll be making it to the gym any time soon.

Oh, and I'm working on that recipe database which is coming along nicely. I think you guys will pleased with the finished product.

Stumprrp
03-12-2007, 08:41 PM
red - nice deads man

RedSpikeyThing
03-13-2007, 08:47 AM
I screwed up my shoulder last night at hockey and definately can't lift for the rest of the week. If it doesn't feel any better in a couple of days I'll be going to the doctor.
Stupid rotator cuf...

RedSpikeyThing
03-13-2007, 06:31 PM
Ugh I've been popping advil and icing my shoulder and it still hurts like hell. I'm seeing a doc tomorrow morning.

RedSpikeyThing
03-15-2007, 06:04 PM
Got a doctor's appointment for wednesday...apparently they are booked solid until then.
After some self diagnosing, I think I had a type I seperated shoulder. Anything I've read basically says, rest, ice and ibuprofin. Any ideas in terms of rehab?

ddegroff
03-15-2007, 06:59 PM
Hmmm, where does it hurt? And what movements?

If it's the AC then all you can do is ice, rest, and ibuprofin. I seperated my shoulder a long time ago, wasn't into the weight lifting then so no clue on the rehab. It's mostly ligaments so all you can do is rest then strengthen the muscles around it.

RedSpikeyThing
03-15-2007, 07:14 PM
Hmmm, where does it hurt? And what movements?

If it's the AC then all you can do is ice, rest, and ibuprofin. I seperated my shoulder a long time ago, wasn't into the weight lifting then so no clue on the rehab. It's mostly ligaments so all you can do is rest then strengthen the muscles around it.

It feels pretty good, except when I try to raise my arm laterally. It basically locks and there is a sharp, intense pain in my shoulder, but does not feel like it is the delts.

Detard
03-15-2007, 10:01 PM
good luck with your injury dude. Let it heal fully. Think it may be an RC issue?

RedSpikeyThing
03-16-2007, 02:18 PM
Think it may be an RC issue?
I don't know, but I don't see why not.

It feels loose. It moves in the socket if I push it a little bit.

ddegroff
03-16-2007, 03:21 PM
It feels pretty good, except when I try to raise my arm laterally. It basically locks and there is a sharp, intense pain in my shoulder, but does not feel like it is the delts.

That sounds like the AC. Rest, ice, repeat.

If it was your RC it wouldn't lock up, atleast that's how it was in my experience. Also since you hurt it during hockey it's more of impact injury than anything else.

Rest up bro!

RedSpikeyThing
03-17-2007, 08:37 AM
If it was your RC it wouldn't lock up, atleast that's how it was in my experience. Also since you hurt it during hockey it's more of impact injury than anything else.

Thanks for the advice.

And it was definately an impact injury lol

RedSpikeyThing
03-19-2007, 04:58 PM
Shoulder's feeling really good now. Still "loose", so I'm going to avoid pressing movements for a while.

Today's (ab-libbed) workout:
Squats: <warmup>, 7x225
cable preacher curls: 8x20kg, 6x22.5kg, 8x15kg
Tricep pressdown: 8x60lbs, 8x70lbs, 6x70lbs

Yeah I'm a big tool. It was busy and I didn't know what to do without being able to use my shoulder.

I talked to the single strongest guy in the gym - turns out he's training for strongman. Now I really want to get strong!

RedSpikeyThing
03-22-2007, 02:47 PM
Push press: long warmup, working my way up to 5x115
Cleans: working on form, but got up to an easy 5x50kg
cable crossovers: 10x10lbs, 10x15lbs, had good pump so I left ;)

Shoulder's feeling great today. I went to the gym, warmed it up and decided to try some light push press. Still felt great, so I went higher.
I ended up talking to a bunch of rugby players and getting some great advice about front squats and cleans :)

WBBIRL
03-22-2007, 05:29 PM
Hope the shoulders not too bad bro, get that **** better soon.

ddegroff
03-22-2007, 08:22 PM
Seems like you figured the shoulder out, glad to hear that.

It's so hard to find stuff (and motivation) to do while in the gym while nursing and injury. Seem to have worked!

RedSpikeyThing
03-25-2007, 10:14 AM
****!! Apparently I messed up my back last workout. I didn't feel anything specific when I was lifting, but a couple of days later I can barely move my neck and upper back. Goddamn that's frustrating because it felt like such a great workout:bang: I guess it's back to the sidelines for a while...

Kiaran
03-25-2007, 10:27 AM
That's really odd that you didn't feel anything when you were working out but are completely jacked today. I'm thinking maybe whatever you are sleeping on is messin with you. I had that exact same problem last year. Tried sleeping on a firmer bed and a different pillow and everything felt better real quick. Just a though.

RedSpikeyThing
03-25-2007, 10:29 AM
That's really odd that you didn't feel anything when you were working out but are completely jacked today. I'm thinking maybe whatever you are sleeping on is messin with you. I had that exact same problem last year. Tried sleeping on a firmer bed and a different pillow and everything felt better real quick. Just a though.

That's a good idea, but I don't have the money :(

Did it come on suddenly for you? Because this was literally over night.

ddegroff
03-25-2007, 01:42 PM
Sounds like how you were sleeping, not the workout.

I've found that if I do something wrong during a workout, I feel it right away.

RedSpikeyThing
03-26-2007, 07:04 PM
Sounds like how you were sleeping, not the workout.

I've found that if I do something wrong during a workout, I feel it right away.

hmmmm I hope it was the sleep. It seems weird that it would be the workout

and now I'm coming down with a cold. Ugh. I won't be in the gym for a while :whiner:

ddegroff
03-26-2007, 09:18 PM
Who knows you could have slept weird, that's all I was getting at.

Rest up, eat up, feel better bro!

Kiaran
03-29-2007, 11:21 PM
Feel better, bro. Yeah, I mean my back would feel like utter **** in the morning and then gradually get better during the day. Then I'd wake up and repeat. Might be the pillow you sleep on too. Try sleeping on the floor or something for a night. See if it makes any difference?

RedSpikeyThing
03-30-2007, 02:52 PM
My back is feeling much better now :) Took just about a full week. I'll be hitting the weights again on sunday....probably easing my way in, though.

Thanks for the help!

RedSpikeyThing
03-31-2007, 02:25 PM
Today's workout:

<warmup>
Clean and jerk: 5x40 kg, 5x45 kg, 2x50 kg, 1x55 kg
Front squats: 10x65, 3x95
BB shrugs: 10x135, 10x155, 5x185

I think I had a single @ 60 ks in me, maybe one at 65, but I didn't want to **** around with my back. Either way, I'm happy with 55 :)

The front squats were more for form than for weight. I'm working on the wrist flexibility it's starting to pay off. My legs can (obviously) take a lot more weight, but my wrists and forearms don't like so much. Meh, I'll keep plugging away at it.

RedSpikeyThing
04-02-2007, 02:26 PM
Squats: 5x135, 3x185, 2x225, 1x250, 1x270, 1x275(PR)
RDLs: 10x135, 6x185
Weighted decline situps: 12x35, 8x35

Haven't squatted heavy in a long time, so I thought I would take it "easy" and try to hit my previous max. That was pretty easy, so I went for a new PR and nailed it :D I think I had 280 in me, but decided to call it quits there.

ddegroff
04-02-2007, 09:58 PM
Strong work bro!

Looks like everything is in order.

WILL006
04-02-2007, 10:02 PM
nice squatting man

RedSpikeyThing
04-03-2007, 08:02 AM
Strong work bro!

Looks like everything is in order.
Yep seems good to me :) My back is pretty stiff today, but it didn't hurt while I was lifting. It's all good :)


nice squatting man
Thanks man, it's always nice to hit a PR :D

RedSpikeyThing
04-15-2007, 02:40 PM
hmm it's been a while. If you didn't happen to catch my post in the general section, the stomach flu kept me outta the gym last week. Oh and exams. 'Tis the season.

Clean and Jerk: 5x40 kg, 3x50 kg, 1x55 kg, 1x60kg (PR), 1x65kg (PR, but a little sloppy)
Millitary press: 6x85, 7x75, 3x75
DB Bulgarian split squat: 8x30, 8x30

Almost got a BW clean & jerk! w00t! I didn't get underneath the jerk quite enough, so I had to press it up for the last 2" or so. I don't know if that's legal or not....either way the 60kg was clean :D
My ticker couldn't take the split squats - I though I was going to yak all over the gym after the second set. I should start doing some aerobic activity....

EDIT: ****, it's almost been 2 weeks since I posted in here...

ddegroff
04-15-2007, 02:48 PM
Nice work with clean and jerk!

Especially after all the bad luck you've been having!

Bako Lifter
04-15-2007, 03:00 PM
Squats: 5x135, 3x185, 2x225, 1x250, 1x270, 1x275(PR)
RDLs: 10x135, 6x185
Weighted decline situps: 12x35, 8x35

Those aren't kilograms are they? Cuz holy crap, if they are then that's amazing.

RedSpikeyThing
04-15-2007, 03:12 PM
ddegroff: Thanks man, feels good to get back at it. At least the few workouts I have had have been good :)


Those aren't kilograms are they? Cuz holy crap, if they are then that's amazing.
haha I wish man. It's all pounds except for the olympic lifts because I use bumper plates.

RedSpikeyThing
04-16-2007, 10:29 AM
Oh God, the DOMS today are brutal. I always forget how much split squats hurt my ass

ddegroff
04-16-2007, 07:54 PM
Haha, I just got over that from Saturday's workout. I totally know what your talking about.

Bruteman
04-17-2007, 07:16 AM
... I should start doing some aerobic activity....

BLASPHEMY! Now go stand in the corner and repeat "cardio is teh devil," for 5min's.

Clifford Gillmore
04-17-2007, 07:24 AM
Oh God, the DOMS today are brutal. I always forget how much split squats hurt my ass

Heh! I love unilateral leg movements, they just don't love my glutes.. Nice progress man!

RedSpikeyThing
04-17-2007, 09:39 AM
Haha, I just got over that from Saturday's workout. I totally know what your talking about.
I always know someone on this site is suffering the exact same thing lol


BLASPHEMY! Now go stand in the corner and repeat "cardio is teh devil," for 5min's.
Yes sir:whip:


Heh! I love unilateral leg movements, they just don't love my glutes.. Nice progress man!
Thanks!

RedSpikeyThing
04-18-2007, 02:29 PM
Flat Bench: 15xbar, 5x95, 4x115, 1x135, 1x155
BO BB rows: 10x95, 8x105, 6x105
Dips: 10, 5, 4

I was hoping to go for 170 on bench, but the 155 felt really weak so I passed. I want to get my bench press up, but I don't want to do it twice per week. Maybe I'll throw in some dips on another day because I need to work on my tris BAD.

Sidior
04-18-2007, 02:43 PM
Im a little late to the party but nice squat and C&J PRs! Are you still following westside?

RedSpikeyThing
04-18-2007, 03:03 PM
Im a little late to the party but nice squat and C&J PRs! Are you still following westside?

Nah, no westside. Because of exams, I'm don't really have a set routine. Starting next week I should. I'm not sure exactly what exercises, but the concept is down.

Three days per week: olympic, bench/overhead press, squat/deadlift

Week 1: partial movements for C&J, bench, Squat
Week 2: maxes for C&J, bench, squat
Week 3: partial movements for snatch, overhead press, deadlift
Week 4: maxes for snatch, overhead press, deadlift
Week 5: extended movements for C&J, bench, squat
Week 6: maxes for C&J, bench, squat
Week 7: extended movements for snatch, overhead press, deadlift
Week 8: maxes for snatch, overhead press, deadlift

Partials being things like rack pulls, shrugs, rack lockouts, etc.
Extended being things like DB bench, full squat, DB shoulder press, etc.

Sidior
04-18-2007, 03:04 PM
Nah, no westside. Because of exams, I'm don't really have a set routine. Starting next week I should. I'm not sure exactly what exercises, but the concept is down.

Three days per week: olympic, bench/overhead press, squat/deadlift

Week 1: partial movements for C&J, bench, Squat
Week 2: maxes for C&J, bench, squat
Week 3: partial movements for snatch, overhead press, deadlift
Week 4: maxes for snatch, overhead press, deadlift
Week 5: extended movements for C&J, bench, squat
Week 6: maxes for C&J, bench, squat
Week 7: extended movements for snatch, overhead press, deadlift
Week 8: maxes for snatch, overhead press, deadlift

Partials being things like rack pulls, shrugs, rack lockouts, etc.
Extended being things like DB bench, full squat, DB shoulder press, etc.

Any particular reason you want to train only 3 days week?

RedSpikeyThing
04-18-2007, 03:33 PM
Any particular reason you want to train only 3 days week?

My body falls to pieces if I train more than that. I've tried 4 but after about 3 weeks I felt incredibly beat up. I'm also working a pretty physical job at a day camp during the summer, so I don't know how I would hold up.

ddegroff
04-18-2007, 06:45 PM
How much do you do DB BP? That helped me a lot.

Hittin' the tri's will probably help as well.

RedSpikeyThing
04-18-2007, 08:58 PM
How much do you do DB BP? That helped me a lot.

Hittin' the tri's will probably help as well.

I think I've done 60s for a single. I'm not too concerned about what exercises I do for bench, so much as I do something. I always seem to miss my bench sessions, which explains a lot.

ddegroff
04-18-2007, 09:06 PM
I always seem to miss my bench sessions, which explains a lot.

Yea that will always do it, lol.

Either way DB's really seemed to help me. Sometimes too much variation can be a bad thing.

RedSpikeyThing
04-21-2007, 03:08 PM
Met up with a friend and did a random workout today.

Deadlift: 10x135, 3x225, 1x275, 1x300, 1x305(PR)

Then I screwed around with the oly set, learning how to do overhead squats and front squats. Apparently I don't have any balance because overhead was brutal. I think I'm going to mess around with the oly set after every workout to try and get the flexibility and balance down. It's certainly not heavy enough to be a "real" workout lol

ddegroff
04-21-2007, 03:59 PM
OH Squats are one of two movements that every muscle in the body contracts. They're good stuff.

Nice PR!

Clifford Gillmore
04-22-2007, 12:44 AM
Nearly onto a 3 plate dead, sweet work!

RedSpikeyThing
04-22-2007, 09:17 AM
OH Squats are one of two movements that every muscle in the body contracts. They're good stuff.

Nice PR!

Thanks! I really want to get good at the olympic lifts, but I don't have the flexibility or balance yet. I'm going to do these after every workout for a couple weeks. Also, my traps feel like death today....


Nearly onto a 3 plate dead, sweet work!

Thanks man! I was tempted to go for 3 plates, but I didn't want to miss it. I'd rather wait a couple weeks and nail it next time.

Stumprrp
04-22-2007, 04:56 PM
awesome deadlift

Chris686
04-22-2007, 10:45 PM
Red, one of the only journals I look at. I remember looking at your squat numbers a few months ago and feeling bad about myself. Had to increase my leg strength :P

You can't use that exam crap as an excuse. I go to college and work nearly full-time and have time to make it into the gym!

When did you decide to start oly lifts? I've actually been wanting to do them myself, but my gym is not really equipped for that kind of thing, so I'll stick with my PL lifts.

RedSpikeyThing
04-23-2007, 12:39 AM
awesome deadlift
Thanks guy, coming from a 17 year old who out number me in every way possible, that means a lot :D


Red, one of the only journals I look at. I remember looking at your squat numbers a few months ago and feeling bad about myself. Had to increase my leg strength :P

You can't use that exam crap as an excuse. I go to college and work nearly full-time and have time to make it into the gym!

When did you decide to start oly lifts? I've actually been wanting to do them myself, but my gym is not really equipped for that kind of thing, so I'll stick with my PL lifts.

Thanks man! My legs have always been a strength....look at my bench numbers and you'll see what I mean lol I know that school is no excuse, but I like to think that 3 of my hardest exams in 6 day is ;)

RedSpikeyThing
04-24-2007, 01:35 PM
I'm a Frat Boy Day

Bench: 8x95, 5x115, 3x135, 2x140, 2x145
Pullups: 4, 4, 3
Snatch: 5x30kg, 3x40kg, 3x40kg, 3x40kg
Hammer curls: 10x25, 10x20, 9x20
Weight situps: 10x35, 9x35

I was working on my snatch form with a 15lb bar between sets of snatches. I feel like it's getting a lot better, but I need to get the catch a lot more consistent.
Bench went well too (yes, that's a good session for me :()

Detard
04-24-2007, 04:03 PM
Solid workouts lately man. I havent really been checking in too much lately but your lookin strong. Keep it up man.

RedSpikeyThing
04-24-2007, 08:08 PM
Solid workouts lately man. I havent really been checking in too much lately but your lookin strong. Keep it up man.

Thanks! As usual, it feels like a snail's pace, but progress is progress :)

Stumprrp
04-24-2007, 08:13 PM
progress IS progress, i get excited at even a 1 rep increase. keep pushing

Bob
04-24-2007, 08:16 PM
Thanks! As usual, it feels like a snail's pace, but progress is progress :)
Hey man.. chin up!!
There is going to be a time where you go stagnant for a long time.. or worst, when your numbers actually go down!! If you are in the iron game for results, you need mental fortitude! No one said it would be easy!! So keep your chin up and keep lifting heavy and learn what works best for you. Progress is progress is progress... and you have it in you to keep progressing!!

GL man.. keep with it.. and keep it heavy...

Bruteman
04-25-2007, 07:34 AM
...I was working on my snatch form with a 15lb bar between sets of snatches. ...

I just got off work, am tired and can't help but lmao at the dirty thoughts that enter my head when reading this. :)

Cirino83
04-25-2007, 07:40 AM
Nice lifting. Congrats with the DL PR! Double your bodyweight +5 is huge.

RedSpikeyThing
04-25-2007, 09:11 AM
Wow, it's geting busy in here.

progress IS progress, i get excited at even a 1 rep increase. keep pushing
Fo sho. Keep looking to better yourself.

Hey man.. chin up!!
There is going to be a time where you go stagnant for a long time.. or worst, when your numbers actually go down!! If you are in the iron game for results, you need mental fortitude! No one said it would be easy!! So keep your chin up and keep lifting heavy and learn what works best for you. Progress is progress is progress... and you have it in you to keep progressing!!

GL man.. keep with it.. and keep it heavy...
Thanks for the motivation! I'm not looking forward to those massive plateaus lol

I just got off work, am tired and can't help but lmao at the dirty thoughts that enter my head when reading this. :)
You should see what I say about those heavy jerks....

Nice lifting. Congrats with the DL PR! Double your bodyweight +5 is huge.
I'm waiting for 2.5xBW. THAT will be huge :D

RedSpikeyThing
04-27-2007, 10:15 AM
Started off playing around with some cleans and front squats between 30kg and 50kg. That ended up being more of a workout than I anticipated, so I went a little easy for the rest:

Front squats: 5x30kg, 3x40kg, 3x50kg, 3x50kg
Full cleans: 3x40kg, 2x50kg, 2x50kg
Olympic squats: 10x135, 5x185, 3x195, 3x205
T-bar rows: 10xbar, 7xbar+25, 6xbar+25

RedSpikeyThing
04-30-2007, 08:09 PM
I'm back at home for the summer and need to find a place to train. I decided to try Humber College's gym which, as it turns out, is pretty ****ty. I thought there was a squat rack, but it was a smith machine :(

Leg press: 10x100, 10x150, 8x200, 8x250, 8x290
Hang cleans: 3x3x115
Push press: 5x115, 5x115, 4x115, 3x115
pullups: 5, 4, 3
Dips: 7, 5, 4, 2

Good workout, but I don't think I'll be going to this gym very often.

RedSpikeyThing
05-06-2007, 01:08 PM
Hell yeah, finally found a gym to train at :D
I didn't go in with a set routine, so I kind of winged it:

Squat: 8x135, 4x185, 2x225, 2x245, 2x255
SLDL: 9x135, 8x185, 5x185
Close grip bench: 10x95, 8x105, 6x105
Dips: 5, 4, 4

This is place is awesome! Lots of big and strong people - very humbling :redface:

Coke
05-07-2007, 05:54 AM
Hell yeah, finally found a gym to train at...
This is place is awesome! Lots of big and strong people - very humbling...

Looking strong yourself, keep this up and you'll be bigger than those cats - ;) …good deal on the gym.

RedSpikeyThing
05-07-2007, 07:31 AM
Looking strong yourself, keep this up and you'll be bigger than those cats - ;) …good deal on the gym.

haha thanks man I dunno if I wanna be bigger, I'm definately down with stronger :cool:

RedSpikeyThing
05-08-2007, 09:34 PM
DB Bench: 3, 3, 3, 2 x 50, 4, 4, 4, 4x40
close grip bench: 5x105, 4, 4x95
Bent over rows: 8,8,8x95
lat pulldown: 5x135, 5,5x120

I wasn't able to find a gym with oly weights so I'm going to try Westside again. This time I'm not going to be dumb about it. I lift raw, so a lot of the Westside templates don't apply. I need to figure out my routine, but this was a DE bench day. I ended up lifting a lot less weight than I thought I would. Meh, my tris are shot and we'll see how ME bench goes :)

Bako Lifter
05-08-2007, 10:26 PM
Hey man, I'm doing Westside too and I also lift RAW. It sucks since all of the routines involve gear and stuff. How come you were only doing 50 lbs on bench? Isn't it supposed to be 50% ?

SupRsmall
05-08-2007, 10:33 PM
Hey man, I'm doing Westside too and I also lift RAW. It sucks since all of the routines involve gear and stuff. How come you were only doing 50 lbs on bench? Isn't it supposed to be 50% ?

DB- Dumbell, 50X2=100lbs total = 50%+

Maybe i am wrong?

Clifford Gillmore
05-09-2007, 06:24 AM
DB Bench: 3, 3, 3, 2 x 50, 4, 4, 4, 4x40
close grip bench: 5x105, 4, 4x95
Bent over rows: 8,8,8x95
lat pulldown: 5x135, 5,5x120

I wasn't able to find a gym with oly weights so I'm going to try Westside again. This time I'm not going to be dumb about it. I lift raw, so a lot of the Westside templates don't apply. I need to figure out my routine, but this was a DE bench day. I ended up lifting a lot less weight than I thought I would. Meh, my tris are shot and we'll see how ME bench goes :)

All of the westside templates work for the RAW lifter, you just bump up the percentages 50%. IE for someone under 1 year training experience with a good technical form base but low strength levels (Think less than 300lbs bench in a 220lber, so me in other words..) should be using around 60% if they are using a shirt, and around 70% if they are RAW. Stronger you are, the lower the percentages go. I've only realized this after a year of training WS, after reading Super Training and the westside manuals i kept missing those important bits of info. My bench has suddendly gone up, along with setting up proper cycles for my ME and DE days. Come have a look at the last week or twos worth in my journal where you see I've started to list percentages on DE days, shoot me a PM if you don't follow me.

RedSpikeyThing
05-09-2007, 07:13 AM
Hey man, I'm doing Westside too and I also lift RAW. It sucks since all of the routines involve gear and stuff. How come you were only doing 50 lbs on bench? Isn't it supposed to be 50% ?
I'm using dumbells and I'm weak :(

DB- Dumbell, 50X2=100lbs total = 50%+

Maybe i am wrong?
Nope, that's right.

All of the westside templates work for the RAW lifter, you just bump up the percentages 50%. IE for someone under 1 year training experience with a good technical form base but low strength levels (Think less than 300lbs bench in a 220lber, so me in other words..) should be using around 60% if they are using a shirt, and around 70% if they are RAW. Stronger you are, the lower the percentages go. I've only realized this after a year of training WS, after reading Super Training and the westside manuals i kept missing those important bits of info. My bench has suddendly gone up, along with setting up proper cycles for my ME and DE days. Come have a look at the last week or twos worth in my journal where you see I've started to list percentages on DE days, shoot me a PM if you don't follow me.

Awesome, this is what I was trying to figure out. I was looking at those percentages thinking "50% of 170 lbs = :(" Thanks for the tips.

RedSpikeyThing
05-10-2007, 08:25 PM
Oh God. I went to the Manadarin for dinner then did DE lower. After my session I had to convince 5 lbs of Chinese food to stay in my stomach. Never again.

DE LOWER
Squat - 60% of max - 40 second rest. 10x2x165
Deadlift - 70% of max - 20 second rest. 6x1x215
Deadlift - 80% of max. 1x260
Zercher squat - 90 second rest. 2x8x135, 2x7x135
Decline situps - 90 second rest. 12x35, 12x35, 7x35
Hypers - random amounts of rest. 10xBW, 8x45, 5x45

Bar speed felt good. I tried lowering the bar on my back and it made it feel a lot easier. I also tried focusing on pushing my abs out. When I could keep them pushed out long enough, the squat felt awesome. The bar speed felt great on deadlifts and the 260 went up pretty easy. A little slow for the first couple of inches, but after that it was great.
In hindsight, I think my single deadlift should have been a squat. Oh well.

RedSpikeyThing
05-10-2007, 09:00 PM
Ugh I can't even face a PWO shake right now. I figure not having one is better than puking everywhere :(

RedSpikeyThing
05-13-2007, 02:33 PM
ME Lower

Good mornings (Max. Double): bunch x bar, bunchx65, 3x95, 3x115, 3x135, 3x155, 2x175, 2x185

Pull-throughs: 10x40, 10x80, 10x100, 10x120, 10x140
Dumbell side-bends: 6x50, 8x60, 8x60
Back hypers: 12x35, 10x35, 10x35

NOTES
I hate GMs. But they'll make me strong, so I'll continue to do them. I really didn't expect to get past 135, but apparently I'm stronger than I thought :)
The back hypers destroyed me and the drive home sucked. All in all, good workout.

Bako Lifter
05-13-2007, 02:38 PM
Nice good mornings, I hate 'em too.

RedSpikeyThing
05-13-2007, 08:08 PM
Nice good mornings, I hate 'em too.

Thanks!

Detard
05-13-2007, 08:24 PM
Nice zerchers in the previous session. How do you like vision? Have you noticed that all of the bars except one are bent? :D haha. Have you talked to the construction worker guy who loves to give supplements advice and talks about gear alot?

RedSpikeyThing
05-13-2007, 08:46 PM
Nice zerchers in the previous session. How do you like vision? Have you noticed that all of the bars except one are bent? :D haha. Have you talked to the construction worker guy who loves to give supplements advice and talks about gear alot?

Thanks, my elbows still hurt lol

Vision is exactly what I was looking for - lots of equipment, not too many people and a couple of tools to make me not feel like the smallest guy there. I haven't talked to too many of the people there yet, but I'll keep an eye out lol Is it vision whos owner is an ex-PLer?

Coke
05-14-2007, 06:07 AM
Numbers are indeed looking very nice on the GMs dude.

RedSpikeyThing
05-14-2007, 08:07 AM
Numbers are indeed looking very nice on the GMs dude.

Thanks man, my back is feeling it today.

Cirino83
05-14-2007, 08:09 AM
Nice GM's and Zerchers. Zerchers scare me.

RedSpikeyThing
05-14-2007, 01:16 PM
Nice GM's and Zerchers. Zerchers scare me.

Nah man they're good times. You should see that vid in the pics & vid section of the 315 zercher squat....THAT scares me lol

ddegroff
05-14-2007, 07:10 PM
Nice work on the GM's. I'm not a big fan either, but they are one of the best.

RedSpikeyThing
05-14-2007, 09:00 PM
DE Upper
Flat bench: 8x3 @ 70% (120 lbs)
Incline Dumbell press: 5x40, 5x40, 5x40
Tricep pressdown (narrow V): 8x80, 7x70, 6x70
T-bar rows (parallel grip): 8x35, 8x55, 7x70, 6x70

Notes
Bench speed was good at first, but slowed down towards the end. There were a few reps in there that I felt my form was great, but the rest were pretty ****ty. I'll have to concentrate more on form next time. Tried the parallel grip rows for the first time and I will definately be doing those more often. They were rocking my lats :)

RedSpikeyThing
05-14-2007, 09:00 PM
Nice work on the GM's. I'm not a big fan either, but they are one of the best.

Thanks! Glad to know I'm the only one who doesn't like them...

RedSpikeyThing
05-16-2007, 08:44 PM
DE Lower
Squat @ 185 10x2, 1x225
Deadlift: 6x1 @ 225
Rack pulls: 5x6 @ 225
Decline weighted situps: 12x25, 10x35, 10x35
Hypers: 12xbw, 10x25, 8x25

Notes:
I forgot my pen, paper and watch so I had to try and remember what I was supposed to do. For some reason this seemed a lot easier than my last DE lower day...probably something to do about not eating chinese food.

I'm going to resist a full 1 RM attempt for 5 weeks - that's when the official Toronto WBB meet is. I'm looking to hit a PR in each lift :D

RedSpikeyThing
05-16-2007, 08:47 PM
I was thinking about what I want to accomplish by the end of the summer. They will be hard, but I think I can hit them if I keep the intensity up:
200 lb bench (+30)
315 squat (+40)
335 deadlift (+30)

Coke
05-17-2007, 05:50 AM
Smooth DE training days man, like the split.

ddegroff
05-17-2007, 10:02 AM
Goals seem to be attainable, just keep working hard bro!

RedSpikeyThing
05-17-2007, 01:53 PM
Smooth DE training days man, like the split.
I like it, you should give it a shot.

Goals seem to be attainable, just keep working hard bro!
Cool, nice to know they're realistic.

RedSpikeyThing
05-17-2007, 06:41 PM
ME Upper
Incline Bench: <warmup> 3x95, 1x115, 1x125, 1x135
Decline DB press: 5x40, 5x45, 5x45
Narrow V-bar pressdown: 10x70, 8x80, 4x80 (should have stayed at 70...)
T-bar rows (parallel grip): 8x65, 7x65, 6x65
Cuban DB press: 10x10, 8x10

Notes:
125 went up very easy, but 135 felt like a ton of bricks. I probably should have gone for 140, but I'd rather do it next time than miss it this time.

Coke
05-18-2007, 05:52 AM
Stay on it dude, doing very good.

RedSpikeyThing
05-18-2007, 08:18 AM
Stay on it dude, doing very good.

Thanks, I would/will be thrilled when I hit my goals for the summer :D

RedSpikeyThing
05-18-2007, 08:19 AM
I think the cubans may have helped with the shoulders. Usually I get achy shoulders and elbows after benching, but they feel really good today :)

Cirino83
05-18-2007, 08:57 AM
Nice liftin. What are cuban db presses?

RedSpikeyThing
05-18-2007, 10:15 AM
Nice liftin. What are cuban db presses?

Cuban press is a rotator cuff exercise. Check this out http://www.bodybuilding.com/fun/exercises.php?Name=Cuban+Press

I usually do it with an overhead press after, but with 10 lb DBs it doesn't really matter.