Westside on the East coast (take two)

**Chris Rodgers** · 03-06-2002 09:59 AM

First meet:

3/2
weight- 146 lbs

Squat-320
Bench-240
Dead-405
Total-965

Best gym lifts-

squat-315
Bench-215(raw)
Dead-425

These are gonna be up big time by next full meet which looks like it will be in November. Lots of hard work to do between now and then. I'm up for the challenge and now I have a serious workout partner to help with this round of Westside(Beercan).

**Chris Rodgers** · 03-06-2002 10:01 AM

Westsiiiiiiiddddeeeeeee!!!!

3/6
DE bench day
1.Speed bench- 125 lbs 8x3, 165x1
2.Lying db extensions(15 secs rest)- 25's4x8, 1x6, 20's 1x6
3.Front plate raise- 35 lbs 3x10
4.Barbell rows over/under- 135 lbs 2x8 / 135 lbs 2x8
5.Hammer curls- 35'sx7, 30'sx7
6. Wrist roller- 2 sets

Great to be back. Walking down to my cold-ass basement was a good smack in the face. Workout went very well. Lying db extensions were hard as hell, haven't done them in a while. They'll come back up. We have huge expectations for our totals and we know they are gonna fly up in no time!

Weight- 150 lbs

**Franco** · 03-06-2002 11:06 AM

Good luck latty, i'm sure that you will surpass the weight that you previously added to your totals during the first outing of Westside.

Speaking of totals do you have any specific numbers that you would like to achieve by the time time of your next meet?

Will you be incorporationg chains and bands this time around?

Oh and Wessssssstttsidddddddeee!!!

**TreeTrunks** · 03-06-2002 11:23 AM

Awesome weight! Especially for your BW!!! on your bench did you use a bench shirt? Well what kind of equipment did you use?

**Chris Rodgers** · 03-06-2002 11:25 AM

Actually, this would be a good time to lay down some goals. Gives me something to look at for motivation. Now these are by no way gonna hold me back from shooting for more, but I feel these would be great numbers, yet achievable at the same time. I feel with some serious work on my squat form, my squats should fly. Also, as I get more accustomed to the shirt and with more tricpe work, the bench should go way up. So here are some goals, I have 8 full months to achieve this.

Weight class would be 148 or 165 depending how things go.

Squat-410+
Bench-280+
Deadlift-485+
Total-1,175+

1,200 would be optimal. Eventually, in the next few years, the ultimate goal would be to toalt elite in either class. Lots of work to get there though. Plus, the deads and squats will be with a suit on and a better belt. This time I just used a belt and it wasn't that good.

**Chris Rodgers** · 03-06-2002 11:26 AM

Equipment I did use:

Squat- belt, knee wraps(Inzer)
Bench- Inzer EHPHD single poly bench shirt
Deadlift- belt

**TreeTrunks** · 03-06-2002 11:37 AM

What was benching with a shirt like? Did it really help you that much on your bench? Same question with the knee wraps. I am going to be ordering some soon, for my b-day.

**Chris Rodgers** · 03-06-2002 11:44 AM

Two things fisrt. Using the shirt and wraps are both very, very uncomfortable. They are extremely tight and I wouldn't do them for fun. That being said they both do help and worth it to anyone who is gonna compete. I would use the wraps on any max squats in the gym too.

Get the Inzer knee wraps, only $22, supoosed to be the best. The shirt I have is the best Inzer single poly they have. Cost $100, but It definitely helped a lot and will even more when I get usd to it.

**TreeTrunks** · 03-06-2002 11:50 AM

Yeah I think those are the knee wraps I want to get. There $22 on monstermuscle.com.

I would say that shirt would help a lot looking at your lifts your best gym bench was 215 and you did a 240 at the competition, thats a 25lbs increase or a 12% increase in bench. $100 is pretty pricey for me right now. I may hold off on the shirt for the moment. I am probably 6 months or so away from entering a competition. I need to drop weight and get back to getting used to squatting and deadlifting.

**Chris Rodgers** · 03-08-2002 10:28 AM

3/8
DE squat day
1.Box squats- 145 lbs- 10x2, 165x2, 185x2
2.SLDL- 275x5, 315x5,4
3.Decline situps(5 secs pause)- 3 sets weighted
4.Pull thrus- 3 sets
5.Side bends- 2 sets

Ace workout! Box squats felt great. Good speed and worked on keeping the toes straight forward and pushing the knees out. SLDL felt very good, heavy, but not to failure. I'm gonna make sure the extra hip/ab work volume stats up. Last time on Westside I slacked. 8 sets today, I want to keep it near that range.

ME bench tomorrow!! Time to break some PR's!!

**Chris Rodgers** · 03-08-2002 08:56 PM

Ordered bands today so they should probably be here next week.

Westssiiiiiidddeee!!!

**Fart Barker** · 03-09-2002 04:12 AM

What federation do you lift in?

**Chris Rodgers** · 03-09-2002 01:23 PM

None yet. The full meet I will do in November will be in the USAPL. I will also try and do a bench only in the summer in the same federation and also a bench/dead in December.

3/9
ME bench day
1. 3-board press-185x1, 205x1, 225x1, 245xfail, 235xfail
2.Dips- +70 lbs 3x8, +90 lbs 1x6
3.Chins- +25 lbs 2x5
4.Seated rows(overhand)- 140x8, 160x6
5.Seated db cleans- 15's 4x8

I was a little dissapointed with the 3 board press. It was my first time trying it, but the 225 wasn't that hard. The attempts higher felt real hard. I dunno. Gonna do them again next week and go up. I used a medium grip. My buddy Pete trained with us today and hit 385 for a double on them! Very impressive.

The dips are being done with a shorter ROM because the longer one was bothering my shoulders and I want to focus more on lockout strength anyway. Felt good today. All the other lat/delt work felt good too.

Monday- ME squat/dl. Will probably do a conventional pull off of blocks.

**Chris Rodgers** · 03-11-2002 10:59 AM

3/11
ME squat/dl day
1.Deads off 3" blocks-315x2, 365x1, 405x1, 425x1
2.Med. stance goodmornings-185x4,6,6
3.Reverse hypers- 3x12
4.Hang leg raises- 3 sets
5.One arm Static holds with barbell- 2 sets- 135 lbs
6.Two arm static holds with barbell- 2 sets- 275, 315(too heavy)

Great session!! I completely surprised myself on the deads. Coming in my hams were still sore from sldl on Friday, but I kicked ass anyway. When I say off blocks I mean that the weights themselves were rested on the 3" blocks, therefore decreasing my ROM by 3 inches. Eventually i will be doing the same movement standing on the blocks, therefore increasing the ROM by 3 inches, but that will be sometime later. I did them conventional with a very narrow stance, heels about 3-4" apart. Really exceeded my expectations and next week I will go higher.

Good mrnings felt good, felt better on the last 2 sets so I did sets of 6 instead of 4. Down to about parallel on these.

Reverse hypers were an experiment by just draping a 2"x6" over the pins of my rack. They are hard as fuk, even with just bodyweight. Gonna try em for a while and then rig something up to add weight.

Static holds with a bb and one hand are hard as hell. You have to balance the weight so much. Like em though. The two handed ones were done both hands overhand.

DE bench on Wednesday.

Westsssiiiiiiiiddddddeeeee!!!!

**ericg** · 03-11-2002 01:43 PM

sweet man, sounds like you have a nice plan to obtain dem dar goals of yours.

**Deciever** · 03-11-2002 01:45 PM

good job ..i cant believe you could pull that in conv, since your so used to an EXTREMELY wide sumo...keep us posted on your progress

**Scooby-Doo** · 03-11-2002 05:08 PM

Good Luck Latty! Amazing lifts

**Chris Rodgers** · 03-13-2002 10:21 AM

3/13

DE bench day
1.Speed bench- 125 lbs 8x3, 175x1
2.DB flies- 20's 2x10
3.Close grip bench- 135x6, 155x5,5,4
4.Skullcrushers- 50x8, 60x8, 70x6
5.BB rows(over/under)- 135 lbs 8/8, 155 lbs 6/6
6.Wide grip chins- bwx10
7.Reverse curls- 60x8,7, 40x10

Great session. We decided to add in the flies for a few reasons. #1 being because of the lack of direct chest work, we don't want to weaken that area and have it be susceptible to pec tears or slow us down off the bottom. Plus it will help keep us flexible and whatnot. We will prolly do flies for 3 weeks and then throw a heavy db press in there every 4th week or so.

26 or so work sets and it took less than 50 minutes. Not bad. We cut almost 2 minutes off of our speed bench time. So that was real good. Good thing we aren't fatasses or I don't think we could have moved that fast!

DE squat on Friday. Going up on SLDL!

**Chris Rodgers** · 03-15-2002 10:06 AM

Fookin journal was creeping towards the third page! Monstar and his damn 9 journals! tuttut

3/15
DE squat day
1.Box squats- 135 lbs+Light Bands- 10x2, 155 lbs+LB 1x2, 185lbs+LB 1x2
2.SLDL- 315x5, 335x5, 355x3
3.Pull thrus- 3 sets
4.Standing abs- 3 sets
5.One arm static holds BB- 1 set 135 lbs

Great session! The bands felt great. I would get such acceleration coming out of the bottom that I would flyright through the tension of the bands at the top. Not sure how much they add at the top, but you definitely feel it.

Best SLDL I've gotten so far and I still have 2 more weeks of them in this cycle. I will be up to 365 for 5 or so by the 4th week.

**ericg** · 03-15-2002 10:25 AM

Awesome work man!! lol at the mon comment!!

**Adam** · 03-15-2002 05:21 PM

how much tension are you getting at the bottom? Did you use the one or 2 dumbell setup?

**Chris Rodgers** · 03-15-2002 09:56 PM

I realize now I messed up the setup on the squats with the bands. I have learned the proper way from Adam and someone on another board, so next week will be the first real go and they will be much harder.

Tonight, my buddy who is doing the NY strongest man finals ina few months asked me if I wanted to go to a football filed near where we live and carry some heavy shiat. So, I said what the hell. I just did one round of this because I am a biatch and I knew if I did more I would not only affect my session tomorrow, but the ME squat/dl on Monday as well. This is what I did:

Farmers walk- 90 lb dumbells, 120 yards
**followed immediately by***
Atlas stone carry- 140ish lbs, 120 yards

Finished this in 3 min. 14.4 secs. This is a PR for me considering I never attempted anything like this. This is brutal training. Takes everything you got. It doesn't fit in to well with Westside, but I may do it on occasion if it helps him out and also it will build up some conditioning that I really don't have and plenty of grip strength.

**Paul Stagg** · 03-16-2002 10:25 AM

I think that stuff fits great with Westside.
Just don't over do it.

**Chris Rodgers** · 03-16-2002 12:55 PM

Yea, I'll take that stuff easy and work up gradually.

3/16
ME bench day
1. 3-board press- 185x3, 230x1, 240xfail
2.*Pin press(8")- 225x3, 245x3, 275xmiss
3.Tricep strap pressdowns- 6x8 50-60 lbs**
4.DB rows- 100 lbs 2x6
5.Wide grip chins- bwx5, +25 lbs 2x5
6.Rear delts w/minis***- 4x12

Great session. All three of us hit PR's on the 3 board!

*I knew the lockout felt too long, but we didn't measure til afterwards. Nnext time I raise the pins up one to get within my 4-6" range. Also tried to double up the light bands for a last set after the 275 miss, but I couldn't budge it even with 1 plate per side. I'll try with the minis next time.

**My machine has more resistance than one at a gym. If you are wondering why the weight on these is so light. I do however do all these sets real fast(20-30 secs rest) and pump out the 8 reps quick, using all tricep. It was a weight heavy enough to push me through all the sets, but not to failure.

***I just hooked 2 mini bands up to my chin bar, took a few steps back and did rear delt rows leaning back with the bands. Feels real good.

Next week- Floor presses

Monday- ME squat- gonna attempt 435+ on the deads off the blocks!!

**Adam** · 03-16-2002 01:00 PM

Nice Pin press! Those wide or close grip?

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