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ballast
02-13-2002, 11:01 AM
I was recently convinced to give Westside training a shot, so here goes;

13 FEB 02
Max Effort SQ/DL Day:
1) Standing good mornings* 180x3
2A) Modified Glute-Ham Raises 4x8,7,6,5
2B) Sternum Chin-Ups BW(189) x7,5,5,4
3A) Reverse Hypers x15,12
3B) Hanging Leg Raises x12,12

My max effort exercise went well.I had 2 more reps in me on my last set, so this was not my true max.However, since I am getting acclimated to the routine, I felt it wise to take it easy the first few cycles.I don't have a glute-ham machine so the modified version is performed on the floor,ankles secured by a loaded barbell positioned against the wall and the knees supported by a 2 inch pad.Likewise, I don't have a reverse hyper machine so I lay a bench across the support pins of my power rack a little above waist height and perform them this way.

*Good Mornings- shoulder width stance/back just above parallel

Chris Rodgers
02-13-2002, 11:05 AM
Good idea to make due with what you got.

Remember that the whole idea of you ME exercise is to lift with maximum effort, hold nothing back and don't be afraid to miss the lift. As Louie says, if you are afraid to miss it, you are afraid to lift it, or something like that.


Also, with the goodmornings, describe your foot placement and ROM. You will prolly end up doing a bunch of different variations and you'll be wanting a PR in each different kind. Good luck with it.


Westsiiiiiiiiiiiiiiiiiiiddddddddeeeeeeeee!!!!!!!!!!

ballast
02-13-2002, 12:32 PM
LATMAN-Thanks for the good advice.Next time, I'll be sure to hit my max in the good mornings.Also, I edited my post to describe the particular style of gm's.Thanks again.

Adam
02-13-2002, 01:08 PM
Another westsider:) Like latty said on ME excercises go beyond balls to the wall. Go till you fail then try it again. You might want to add some more ab and oblique work in there too

ballast
02-13-2002, 02:32 PM
Adam-I like the idea of increasing my ab work.I do abs on both sq/dl days and I usually do 2 sets of russian twists,side bends,weighted crunches or hanging knee ups.What types of ab exercises have you found most beneficial?

Franco
02-13-2002, 02:52 PM
Excellent start to Westside. I had awesome strength gains with this, but I had to make a few modifications as at the time of my max (which was this week) I was going raw.


You have a pretty good choice of ab work. You may want to incorporate some static work as well if your are not already doing so at present.

ballast
02-13-2002, 06:13 PM
FAngel-I'm not sure what you mean by static work.Could you explain?I appreciate any advice I can get as I'm fairly new to Westside training.Thanks to you and everyone else who has offered advice on this thread.

Adam
02-13-2002, 06:54 PM
for abs i do 4-5 sets of standing abs on the high pulley and usualy 3 sets of side bends. These are pretty much all i use because i find they work the best for me right now
By static ab work i think Fangle means if you were doing a decling situp then pause at the bottom or middle for say a 5 count and do that for your reps. I've done these befor and there really good

Franco
02-14-2002, 05:54 AM
Yep, Adam nailed it.

It is very important to incorporate static ab work into your routine. If we were take deads for example you would have to stand lockedout for 5-6seconds and this is where strong abs and obliques come into play.

I personally prefer to do this type of ab training using the lat pulldown (standing abs) and holding particular positions for a certain amount of time. This will show just how stong your abs really are and how much (if any) improvements they may need.

ballast
02-14-2002, 07:43 AM
Thanks guys.More excellent advice.I'll be sure to incorporate static training into my ab routines.Thanks.

ballast
02-15-2002, 10:56 AM
15 FEB 02
Max Effort Bench Day

1) Close-Grip Incline Press 205x1
2A) Decline Dumbell Tricep Extensions 25x4x10
2B) One-Arm Dumbell Rows 45x4x12
3) Dumbell Hammer Curls 31x2x15

Final press got stuck 8 inches off my chest.Had to grind it out the rest of the way.Failed at 210.Poundage progression on the presses was 45-95-115-135-165-185-205.Did triples with good speed off the chest until I hit 165.185 for three was a grind.Bench inclination was 25 degrees, hands spaced about 14-16 inches apart.

Adam
02-15-2002, 12:53 PM
what are our current maxes?

Chris Rodgers
02-15-2002, 01:08 PM
I usually break down to singles when I'm still a few sets away from my max, just a suggestion. No triples I do are too taxing unless they are a max triple.

ballast
02-15-2002, 01:27 PM
Adam-Last time I maxed was about 3 weeks ago;
Back Squat 315x1-sticking point is coming out of the hole
Front Squat 275x1-sticking point is a few inches after coming out of the hole
Bench Press 245x1-sticking point is right off the chest

Don't know about deads as it has been a long time.I plan on re-testing my maxes in about 6-7 weeks.

LATMAN-thanks for the tip.I knew I should have just did a single with 185.Might have been able to hit 210-215.I'll remember next time.

ballast
02-17-2002, 04:03 PM
17 FEB 02
Dynamic Sq/Dl Day

1) Speed Front Squats* 10x2 @ 135ibs -30 sec rest intervals between the speed doubles/1x2 @ 225ibs
2A) Glute-Ham Raises 4x8,8,7,5
2B) Sternum Chin-Ups 4x6,6,5,4 @ 189ibs
3A) Paused Crunches(3-sec.) 2x12 @ 10ibs
3B) Dumbell Side Bend 2x12 @ 75ibs
3C) Reverse Hypers 2x12,8 @ 10ibs

Speed squats went well.Got good acceleration on every rep.Worked up to 225 for a double afterward, which was heavy but not taxing.Getting alot stronger on the glute-ham raises.I need minimal assistance on the concentric and am very close to controlling the full eccentric portion.Workout took 58 minutes.

*Shoulder-width stance.Depth was 3 inches below parallel(tops of thighs)

Adam
02-17-2002, 04:06 PM
Speed front squats??

ballast
02-17-2002, 05:18 PM
yeah-instead of box squats I prefer the front squats.I'm not planning on competing in powerlifting, so I don't feel it's necessary to stick to closely too Louie's program.Of course, if I fail to make significant gains while doing the fronts, I will implement the box squats, I've just never really been a fan of them.

ballast
02-19-2002, 11:39 AM
19 FEB 02
Speed Bench Day

1) Speed Benches* 8x3 @ 125ibs-30 sec rest intervals ; 1x2 @ 185ibs
2A) Standing Dumbell Presses 3x6 @ 55ibs
2B) One-Arm Dumbell Rows 3x10 @ 55ibs
3) Dumbell Hammer Curls 2x3 @ 55ibs

Speed benches went well with good acceleration on all reps.Worked up to 185 for a double, had good acceleration on the first rep and almost had to grind out the second.Triceps were still sore from last ME day, so I substituted some delt work doing dumbell presses.Low back is also a little sore from my last ME day, so I might wait until Thurs before starting my next microcycle.Hopefully, next session will be Zerchers for my ME exercise, supplemented with good mornings and an ab circuit.

*2 grips used-24" and 16"-4 sets at each

ballast
02-20-2002, 11:22 AM
20 FEB 02
ME SQ/DL DAY
AM SESSION: 45 MIN.

1) Zercher Squats 1x1 @ 280ibs
2) Wide-Stance Good Mornings 3x8 @ 135

Good session today.Worked up to a max single with 280 in the zercher squats.Poundage progression was 45-115-135-175(triples)-205-235-255-270-280.Descended to a point where my elbows touched the top of my knees, at which point the tops of my thighs were a bit below parallel.Maintained an upright posture up till the set with 235.The last three sets had me leaning forward into a position similar to a deadlift.Also, had to wrap a towel around the bar on the last three sets as the blood supply was cut off to my forearms.Good mornings went well.The wider stance seemed to hit my low back more than medium stance.Could be cause my low back was already fatigued from the zerchers.I'm going to experiment with splitting up my sessions into 2 on sq/dl days for two weeks.I find that after doing my me exercise, I've got little energy left for the ssistance stuff.Tonight I'll have a session of glute-ham raises and midsection circuit.

ballast
02-20-2002, 05:23 PM
20 FEB 02
ME SQ/DL DAY
PM SESSION: 20 MIN.

1) Glute-Ham Raises 4x10,8,6,6
2A) Static Crunches-3 sec. 2x8 @ 25ibs
2B) Dumbell Side Bends 2x8 @ 81ibs
2C) Reverse Hypers 2x15
3) COC Gripper

Quick session.Had lots of energy and went pretty fast.Hamstrings are trashed.

Adam
02-20-2002, 05:29 PM
do you have the elite fitness glut ham raise or a different kind? Dave said most dont work well but the one at my gym (atlantis) seems to work the hams and glutes very good

ballast
02-20-2002, 06:10 PM
Adam-I work out at home so I have to improvise.Here's how I do them;I place a loaded barbell on the floor against the wall and secure it in place by sliding a piece of plywood up to the plates so they can't move away from the wall.I place the padded backing of an old bench on the floor about a foot and a half in front of the barbell so it is parallel to it.Then I kneel down on the bench,hooking my feet under the bar and pressing my toes against the wall.I get a good range of motion and it is a very intense movement for my hamstrings and calves, though my glutes don't get much out of it.I know it's not the real thing, but it's close and it's better than nothing at all.BTW, did you see the question I asked you in the training forum about GPP?It's under the thread "Westside and bodybuilding" or something like that.I'd really like to get your opinion on it.Thanks.

ballast
02-22-2002, 01:52 PM
22 FEB 02
ME BENCH DAY
40 MIN.

1) Close-Grip Pin Presses* 1x1 @ 245ibs
2A) Close-Grip Benches 3x10 @ 145ibs
2B) Dumbell Hammer Curls 3x15,15,12 @ 35ibs

*18-inch grip/8" range of motion

Today went ok.I had hoped to hit atleast 255-265 on the pin press.Was slightly hung over from too many coronas last night, so my pace was rather sluggish.I'll try to get in some extra tricep work and maybe some rows later on tonight.

ballast
02-24-2002, 11:54 AM
24 FEB 02
DE SQ/DL DAY
25 MIN.

1) Speed Squats 10x2 @ 150ibs-45 sec rest intervals
2) Speed Deadlifts 6x1 @ 185ibs-20 sec rest intervals

Speed squats went pretty well.Lost a bit of acceleration out of the bottom but overall, speed was good.Speed deads felt way too light, but I focused on acceleration and keeping good form.Tonight is hamstrings and abs.

ballast
02-24-2002, 05:44 PM
24 FEB 02
DE SQ/DL DAY
17 MIN.(PM SESSION)

1) Glute-Ham Raises 3x10
2) Midsection Circuit
-Static Crunches 1x15 @ 25ibs(3 sec pauses)
-Dumbell Side Bends 1x10 @ 85ibs
-Reverse Hypers 1x10 @ 15ibs
-Russian Twists 1x15 @ 10ibs

Cackerot69
02-25-2002, 10:34 AM
Sup ballast?

ballast
02-25-2002, 11:17 AM
Where the hell have you been Cack?Did you fall in love or something?How's you're training going?

Cackerot69
02-25-2002, 11:34 AM
Haha fall in love. Not quite.

I've been around for the most part, noticed your journal and haven't talked to you in quite a while and thought I'd say something :)

Training is decent, not quite as into it as I was but I've been eating pretty well and training decently. I'm a weak mofo, trying to get into the groove again really. Haven't been into posting and argueing with people about it anymore, though...so keep ironmagazine in line for me.

ballast
02-25-2002, 01:21 PM
Glad to hear you're still at it.Everybody falls into a rut from time to time.Oh, keep IM in line?Is that possible?

Cackerot69
02-25-2002, 03:55 PM
I sort of had them in line temporarily. Real pain in the ass though....at least they have w8lifter, otherwise that place would be complete crap as opposed to just 95% crap.

ballast
02-26-2002, 10:50 AM
26 FEB 02
DE BENCH DAY
45 MIN.

1) Speed Bench 8x3 @ 125ibs-30 sec rest intervals
2A) Decline DB Tri Extensions 3x8 @ 31ibs
2B) One-Arm Dumbell Rows 3x7 @ 61ibs
3) DB Hammer Curls 2x5 @ 51ibs

ballast
02-27-2002, 11:22 AM
27 FEB 02
ME SQ/DL
37 MIN.


1) Zercher Squats 1x1 @ 300ibs
2) Wide-Stance Good Mornings 3x8 @ 155ibs

Great session today.Zerchers were done to a slightly below parallel position.Progression was 45x10,135x3x2,185x3,235x2,265x1,285x1,300x1.285 was extremely tough and I had my doubts about 300 but I was able to grind it out.Once I stood up with it, I started to take a step backwards to rack the bar but my arms gave out and I had to dump it onto the supports.I'm glad the neighbors weren't home to hear that one.Next week I think I'll go back to good mornings for a few weeks.Tonight is hams and abs.

Franco
02-28-2002, 04:38 AM
Great work on the zerchers.

How many times per week are you trainin abs and obliques at present?

ballast
02-28-2002, 07:58 AM
FAngel-I'm hitting abs twice per week focusing on side bends and static crunches but I think they are still a weak point.On my last set of zerchers, after I stood up with the weight, my abs and obliques felt like they couldn't maintain tension at all.It was like I they had no ability to stabilize.Felt like I was going to sh!t or go blind.

27 FEB O2
ME SQ/DL
17 MIN

1A) Glute-Ham Raises 4x10,10,10,8
1B) Static Crunches 4x10 @ 25ibs-3 sec pauses
2) Reverse Hypers 1x15 @ 15ibs

ballast
03-01-2002, 12:05 PM
1 MAR 02
ME BENCH
50 MIN.

1) Close-Grip Pin Presses* 1x1 @ 225ibs
2A) Dumbell Bench Presses 3x7 @ 75ibs
2B) One-Arm Dumbell Rows 3x8 @ 65ibs

*12 inch range of motion

Dropped the pins by one space on the presses and increased the rom from 8" to 12" which dropped the weight by 20 pounds.Progression was 45x10,135x3x2,165x1,195x1,215x1,235xfail,225x1,235xfail.Both failures at 235 occured about 4 inches off the chest, so I don't know if I need more shoulder work or what.The 225 practically sailed up which is why I tried the 235 again.I plan on sticking with pin presses for the next 6 weeks or so and dropping the pins by one every two or three weeks.Each pin drop is about 3-3 1/2 inches.I'll try 235 again next week from the same position.

Chris Rodgers
03-01-2002, 12:20 PM
Do you know what your full ROM is in the bench press?? 12" seems long to use for a lockout.

ballast
03-01-2002, 01:25 PM
LATMAN-I measured it the best I could laying on the bench and extending a tape measure to the point that the bar reaches when locked out and came up with 20 inches.Every time I drop the pins, the range of motion would increase by 4 inches, so two more drops would put the bar on my chest.I remember reading about this method in Dino Training and was curious if it could be incorporated into Westside.What are your thoughts?Do you think that increasing the range of motion every two or three weeks is enough of a variation instead of switching exercises?Brooks seemed very keen on it.

Chris Rodgers
03-01-2002, 01:27 PM
I actually thought about trying that. Not sure if a lot of drops would be good. Maybe only like 2.


Here's something I experimented with when I hit my best bench. I did heavy lockouts, 5-6 inches or so. Then dropped down and did a full bench. Felt light as hell. Worth a try.

ballast
03-01-2002, 01:38 PM
Interesting idea.That's the problem.So many interesting ideas but I don't want to waste time with something unproductive.If that particular idea worked for you though, it is worth a try.I already got one negative reply about my idea on another board where I was told that board presses are more important so...we'll see.Thanks.

Adam
03-01-2002, 05:20 PM
I did lattys idea and it worked awesome! i worked up to a 350 lockout with 4"rom then went to regular close grip with 225 and it felt like a feather

ballast
03-02-2002, 12:55 PM
2 MAR 02
DE SQ/DL
40 MIN.

1) Speed Squats 10x2 @ 125ibs-45 sec rest intervals
2A) Glute-Ham Raises 4x8
2B) Static Crunches 4x6 @ 25ibs
3) Barbell Standing Calf Raises 3x10 @ 95ibs-30 sec rest intervals

ballast
03-04-2002, 11:40 AM
4 MAR 02
DE BENCH
32 MIN.

1) Speed Benches* 8x3 @ 125ibs-25 sec rest intervals
2A) Decline DB Tri Extensions 3x10 @ 31ibs
2B) DB Hammer Curls 3x8 @ 41ibs
3) DB Shrugs 2x15,12 @ 75ibs

*2 grips(close/med)

Benches are coming off my chest so fast now that I almost have to pull the bar back towards me before lockout so I don't blow out my elbows.Still don't quite understand why Simmons recommends such a light weight and never cycles it like speed squats.I can see where this type of training can help the bottom portion of the lift and I can't wait to see how this has affected my max bench.I plan on maxing in another 5 weeks or so.Another thing, After my speed sets my chest muscles pump up like I've been doing lots of flyes or other "pumping" type exercises.Weird.Lat work is seriously beginning to fall behind and something will need to be done soon to correct this problem.I just can't get cranked up to do it for some reason.I've noticed my bodyweight has begun to creep up again after being stuck around 189 for so long.Must be all those squats and good mornings.

ballast
03-06-2002, 12:14 PM
6 MAR 02
ME SQ/DL
53 MIN.

1) Standing Good Mornings* 1x3 @ 215ibs
2A) Barbell Lunges 3x6 @ 115ibs
2B) Static Crunches 3x8 @ 25ibs-4 sec pauses
3A) Dumbell Side Bends 2x12 @ 75ibs
3B) Reverse Hypers 2x12 @ 25ibs

*Shoulder-width stance

Big improvement on the good mornings.I've added lunges for awhile due to the fact that during my speed squats, my left leg seems to be responsible for the initial acceleration.Possible strength imbalance between the two legs?Also, I thought my hips and glutes could use a little extra work so...One interesting thing I've noticed on this program is that the speed work seems to have some functional carryover.I've started to get in shape for boxing again and last night while I was shadow boxing, I noticed how much speed I had in my jabs and crosses.As a matter of fact, my first few initial jabs were snapped out so quickly, that I locked out my elbow at the end of each punch.For those that know boxing, you know not to fully extend your punches due to possible damage to the elbow, and this morning my elbow is hurting.The only thing I can think of is that the speed benches have increased my straight punching speed, as my hooks and uppercuts are still as slow as a telegraph.Very interesting.

ballast
03-08-2002, 11:19 AM
8 MAR 02
ME BENCH
52 MIN.

1) Close-Grip Pin Presses* 1x1 @ 335ibs
2A) Dumbell Benches 3x7,6,5 @ 81ibs
2B) One-Arm Dumbell Rows 3x6 @ 75ibs

*6-inch range of motion/18-inch grip

Progression on pin presses was 45x10,135x3x2,175x3,225x3,255x1,285x1,300x1,320x1,335x1.Here's my plan for this exercise, which is my favorite.I'm going to spend a few weeks at the 7th,6th,and 5th holes from the floor, dropping the pins down one hole each couple of weeks.My tri's really seem to respond to this exerrcise.I plan on going back to regular close-grips in about 5 or 6 weeks to see if there was any carryover.

ballast
03-09-2002, 12:02 PM
9 MAR 02
DE SQ/DL
55 MIN.

1) Speed Squats(Front)* 10x2 @ 135ibs-45 sec rest intervals_1x1 @ 255ibs
2A) Glute-Ham Raises 3x5 using a 5-sec negative
2B) Static Crunches 3x8,8,6 @ 31ibs-4 sec pauses
3) Dumbell Calf Raises 3x10,8,6 @ 41ibs
4A) Dumbell Side Bends 2x12 @ 81ibs
4B) Reverse Hypers 2x12 @ 25ibs

*Good acceleration on speed squats.After the doubles, I worked up to a heavy single with 255.Speed was good right out of the hole, but immediately stalled 6 inches up and had to grind out the rest of the rep.

ballast
03-11-2002, 12:02 PM
11 MAR 02
DE BENCH
38 MIN.

1) Speed Benches* 8x3 @ 125ibs-30 sec rest intervals/1x1 @ 235ibs
2) Sternum Chins 6x8,6,4,4,3,3 @ 191ibs
3) Dumbell Upright Rows 3x8 @ 41ibs

*two grips used on the doubles.18" and 24".

Awesome acceleration on the speed benches.Worked up to a heavy single with 235 afterwards.Lost a bit of acceleration at 215 and 235 was slow, but I could have hit 255 if I had gone for a limit single, so I know my max is going up.Boxing is really starting to take a toll on my shoulders so I will have to watch it.Next week it's back to two a days.

ballast
03-13-2002, 11:30 AM
13 MAR 02
ME SQ/DL
29 MIN.

1) Standing Good Mornings* 1x3 @ 225ibs
2) Barbell Lunges 3x6 @ 135ibs

*shoulder-width stance

Good mornings were tough and I almost missed the third rep.Progression was 45x12,95x3x2,115x3,135x3,165x3,185x3,205x3,225x3.Lunges are killer.My glutes and quads get a good thrashing.Not sure if I'll do zerchers next week or something else.I've started boxing training again, so my focus has shifted slightly to include my boxer's conditioning with the westside program.Tonight I plan on doing some short sprints at about 80-90% intensity.Some weighted shadow-boxing and then an ab circuit of crunches,side bends and maybe reverse hypers.I'll have to go by feel.

ballast
03-13-2002, 04:05 PM
13 MAR 02
ME SQ/DL
27 MIN(PM SESSION)

1) Sprints 40 yards x 5 reps-30 sec rest intervals
2) Weighted Shadowboxing 90 sec work/30 sec rest x 5 reps
3A) Crunches 2x20 @ 10ibs
3B) Russian Twists 2x10 @ 10ibs
3C) Glute-Ham Raises 2x14,12

ballast
03-15-2002, 11:19 AM
15 MAR 02
DE BENCH
23 MIN.

1) Speed Benches* 8x3 @ 135ibs-30 sec rest intervals
2) Sternum Chin-Ups 5x1 @ 191+25ibs-30 sec rest intervals_5x3 @ 191-60 sec rest intervals
3) Rotators 2 sets

*2 grips used.18" and 24".

I'm going to alter my Westside program and tailor it towards boxing.Instead of doing one workout each for max effort and dynamic effort on bench days, I'm just going to do two dynamic effort workouts and work up to a max single or close to it once every third or fourth workout.My sq/dl workouts will remain unchanged, except for the addition of sprints.Tonight will be dumbell benches and dumbell rows.

ballast
03-15-2002, 04:01 PM
15 MAR 02
DE BENCH
27 MIN.

1A) Dumbell Benches 3x5 @ 85ibs
1B) One-Arm Dumbell Rows 3x8 @ 75ibs

ballast
03-16-2002, 11:22 AM
16 MAR 02
DE SQ/DL
24 MIN

1) Speed Squats 10x2 @ 135ibs-45 sec rest intervals
2) Standing Barbell Calf Raises 3x6 @ 145ibs-30 sec rest intervals
3A) Crunches 2x20 @ 25ibs
3B) Russian Twists 2x12 @ 10ibs

ballast
03-16-2002, 05:11 PM
16 MAR 02
DE SQ/DL
21 MIN

1) Sprints 40 yards x 5-30 sec rest intervals
2) Glute-Ham Raises 5x8

ballast
03-18-2002, 12:14 PM
18 MAR 02
DE BENCH
28 MIN

1) Speed Benches 8x3 @ 135ibs-30 sec rest intervals
2) One-Arm Dumbell Rows 5x5 @ 65ibs-30 sec rest intervals
3) Standing Dumbell Curls 2x12,10 @ 35ibs

ballast
03-20-2002, 12:26 PM
20 MAR 02
ME SQ/DL
37 MIN

1) Zercher Squats 1x1 @ 320ibs
2A) Standing Good Mornings 2x8 @ 165ibs
2B) Dumbell Side Bends 2x8 @ 81ibs
2C) Static Crunches 2x12 @ 25ibs-2 sec pauses

Zerchers were tough today.Progression was 45x10,135x3x2,185x3,235x1,275x1,305x1,320x1.Lack of oblique and lat strength was making it difficult to stabilize weight so I'll have to give these areas a bit more work.This is my week off from two a days and I need it.Boxing training is really beating me up.

ballast
03-22-2002, 11:29 AM
22 MAR 02
ME BENCH
35 MIN

1) Incline Bench Presses* 1x1 @ 235ibs
2) Sternum Chin-Ups 12x5,5,5,4,3,3,3,2,2,2,2,1 @ 192ibs-30 sec rest intervals

*25-degree incline

Inclines sucked today.Progression was 45x12,115x3,145x3,175x3,205x1,225x1,245xf,235x1,245xf.Bar stalled about 3 inches off my chest.Got 37 total reps of chins and my lats are trashed.

MonStar1023
03-22-2002, 11:57 AM
What are sternum chins again man?

:D:D

ballast
03-22-2002, 01:17 PM
Sternum chins:

http://www.testosterone.net/html/body_85back.html

ballast
03-23-2002, 01:41 PM
23 MAR 02
DE SQ/DL
58 MIN

1) Speed Front Squats 8x2 @ 155ibs-45 sec rest intervals
2) Standing Barbell Calf Raises 6x6 @ 145ibs
3) Reverse Hypers 3x20
4) Sandbag Lift&Load Drill
-clavicle height 20 reps @ 45ibs(one hand)
-waist height 15 reps @ 65ibs(one hand)
-waist height 15 reps @ 100ibs(two hands)

Speed was a bit slow at first on the squats, but picked up by the 3rd set.Added some sandbag loading as a form of GPP, but it was quite taxing,especially on the back and grip.Cardiorespiratory system needs improvement.

ballast
03-25-2002, 12:56 PM
25 MAR 02
DE BENCH
30 MIN

1) Speed Benches 8x3 @ 135ibs-30 sec rest intervals
2) One-Arm Dumbell Rows 5x6 @ 65ibs-45 sec rest intervals
3) Dumbell Hammer Curls 2x8 @ 45ibs
4) Crunches 2x20 @ 25ibs

ballast
03-27-2002, 12:15 PM
27 MAR 02
ME SQ/DL
37 MIN

1) Zercher Squats 1x1 @ 325ibs
2A) Standing Good Mornings 2x8 @ 175ibs
2B) Dumbell Side Bends 2x10 @ 85ibs
2C) Reverse Hypers 2x20

ballast
03-29-2002, 06:30 PM
29 MAR 02
DE BENCH
18 MIN

1A) Speed Benches 9x3 @ 135ibs-60 sec rest intervals
1B) Sternum Chins 9x4 @ 192ibs-60 sec rest intervals
2) Static Crunches 1x20 @ 25ibs-1 sec pauses

ballast
03-30-2002, 01:50 PM
30 MAR 02
DE SQ/DL
27 MIN

1) Speed Squats-Front 8x2 @ 165ibs-45 sec rest intervals
2) Glute-Ham Raises 6 sets x 5 reps-30 sec rest intervals

Acceleration a little slow out of the bottom on the speed squats.First time doing them with 165.Started up the glute-ham raises again, and my hams are fried.Might do some GPP tonight.

ballast
04-03-2002, 12:42 PM
3 APR 02
ME SQ/DL
36 MIN

1) Standing Good Mornings 1x3 @ 235ibs
2) Barbell Lunges 2x5 @ 165ibs
3) Full-Contact Twists 2x8 @ 40+ibs

Good Mornings went great.Progression: 45x12_95x6_115x3_135x3_165x3_190x3_210x3_235x3.245 was within reach, but this is one exercise I've found that it doesn't pay to go till failure.Lunges were very tough today and as a result, I'm walking around like I just took one up the chute.Also, I think I've finally found an oblique exercise I like;full-contact twists.Tonight is a session on the heavy bag and some HIIT rope skipping.

ballast
04-04-2002, 10:49 AM
3 APR 02
ME SQ/DL
18 MIN

1A) Glute-Ham Raises 3x10,10,8
1B) Russian Twists 3x12 @ 10ibs
1C) Swiss Ball Crunches 3x15
2) One-Arm Static Shrug w/dumbell 2x12 @ 75ibs-2 sec pauses