A Weak Persons Journey To Strength...

[Rileigh]

Thanks Rileigh. Are you starting a journal as well?

Yeah just started it today, tho I've been keeping track for about two weeks now (so there's two weeks worth of data in it already).

Been lurking on here for awhile, finally came out of the shadows.

[Coke]

Looking to blow my old PR's out of the water.

No doubt you will be doing just that, bring on the new training block dude.

[HJP]

Strong Close Grip! Plenty of good accessory in there

[NickAus]

Nice beltless deficit pulls back there!!

Reminds me to test the exact same movement which tells a lot of your body/weaknesses.

Looking good all round!!

[LuNa]

ME Lower 03-05-2012

Leg swings to front/side, 15 each leg, each variation
Squats BWxmany

Wide Stance Good Mornings
3x12xbar
2x5x60kg (135lbs)
5x85kg (185lbs)
3x100kg (225lbs)
2x130kg (285lbs)
1x145kg (320lbs)
1x160kg (350lbs)
3x165kg (365lbs)

Strength was definitely there, but the weight felt like a ton on my back. I havent had weight on my back for a couple weeks, therefore i wasnt used to it anymore. I will have to get weight on my back more frequently.

SLDL's, no belt
6x70kg (155lbs)
5x100kg (225lbs)
3x130kg (285lbs)
2x150kg (330lbs)
1x165kg (365lbs)
6x180kg (395lbs)

Front squat Iso holds
10secsx110kg (245lbs)
10secsx130kg (285lbs)
10secsx150kg (330lbs)
5secsx160kg (350lbs)

Almost blacked out on the last set, lol. I was disappointed i didnt hold it longer, i definitely could have gotten a couple more counts, before really passing out.

DB Side bends
15x36's (80's)
15x44's (96's)
9x48's (106's)

Back Raises
10xBW+20 (45lbs)
8xBW+20 (45lbs)

[LuNa]

ME Upper 03-06-2012

Side raises, 2x15
Front raises, 2x10
Hedlesky shoulder drill

Pad Press
barxmany
2x5x40kg (90lbs)
5x55kg (120lbs)
3x65kg (145lbs)
2x75kg (165lbs)
1x90kg (200lbs)
1x100kg (225lbs)
0x107.5kg (235lbs) <- really??
1x105kg (230lbs)

Goal for the day was 1x255lbs, so i was pretty disappointed i didnt even get the 235lbs. I did loose a bit of weight but that would be a pretty big impact. I will be giving Mike's advice a go after this block and will include flat bench in the rotation. I lack confidence with the weight. I'll also focus more on DB work and paused work.

Dead skulls
bar weight only
8x20kg (45lbs)
8x30kg (65lbs)
8x35kg (75lbs)
5x35kg (75lbs)

Pendlays from the rack
6x60kg (135lbs)
6x70kg (155lbs)
6x80kg (175lbs)
5x90kg (200lbs)

DB Bench
12x20's (45's)
12x24's (52's)
4x28's (62's)

DB Hammer curl's
8x14's (30's)
8x18's (40's)
7x22's (48's)

Reverse pec deck
15x19kg (45lbs)
15x33kg (72lbs)
15x40kg (90lbs)
15x47kg (104lbs)

[LuNa]

DE Lower 03-10-2012

Squats, BWxmany
Leg swings front/side, 15 each, each leg
TKE's, 15xsmall
Broad jumps, kneeling jumps

Squats, parallel box
barxmany <- add choked small's
3x2xbar
2x2x40kg (90lbs)
2x60kg (135lbs) <- add belt, one notch loose
2x2x70kg (155lbs)
2x80kg (175lbs)
8x2x85kg (185lbs)

Speed was awesome today. I spread the choke with two DB's which felt much better.

Deadlift
3x1x60kg (135lbs)
2x1x80kg (175lbs)
1x100kg (225lbs)
8x1x110kg (245lbs) <- all conventional

Dimel deads
20x60kg (135lbs)
20x70kg (155lbs)
20x80kg (175lbs)

Band GM's
100xsmall band

SL Situps
10xBW+5kg (10lbs)
10xBW+10kg (22lbs)
10xBW+15kg (33lbs)
10xBW+15kg (33lbs)

Plate Choppers
each side
10x15kg (33lbs)
10x20kg (45lbs)
10x20kg (45lbs)

[LuNa]

No doubt you will be doing just that, bring on the new training block dude.

Strong Close Grip! Plenty of good accessory in there

Nice beltless deficit pulls back there!!

Reminds me to test the exact same movement which tells a lot of your body/weaknesses.

Looking good all round!!

Thanks guys. Sorry for the lack of updates, work has been extremely busy. Will hopefully be able to catch up with all of your journals this weekend.

[NickAus]

Nice lower day there!!

[Brian Hopper]

Awesome session!!!

[Coke]

Rockin' the new phase in a big way, luv what I see Luna.

[GazzyG]

Strong sessions Luna, looks like you're really getting into the swing of WSBB.

[LuNa]

Nice lower day there!!

Awesome session!!!

Rockin' the new phase in a big way, luv what I see Luna.

Strong sessions Luna, looks like you're really getting into the swing of WSBB.

Thanks, feeling very good about training at the moment.

[Rileigh]

Looks like you've got some strong workouts in. I have to say that the volume of your workouts is really impressive!

I'm not familiar with the program you're doing. Do you have a link where I can read up on it, ie: what's the difference between the accumulation phase and intensification phase?

[LuNa]

Looks like you've got some strong workouts in. I have to say that the volume of your workouts is really impressive!

I'm not familiar with the program you're doing. Do you have a link where I can read up on it, ie: what's the difference between the accumulation phase and intensification phase?

Thanks Rileigh. The following will most likely explain most of it:

Periodization Bible Part I

Periodization Bible Part II

The Westside Method Thread

[LuNa]

DE Upper 03-11-2012

Front raises, 2x12
Side raises, 2x10
Band pull aparts front/oh, 2x20

Bench
barxmany <- add choked mini bands
2x5xbar
3x3x30kg (65lbs)
2x3x40kg (90lbs)
3x3x50kg (110lbs) <- Index on smooth
3x3x50kg (110lbs) <- Thumbs from smooth
3x3x50kg (110lbs) <- Index on rings

Speed was really good. The choked bands were much better then doubled. I still have a long way to go before i should be using doubled bands. I still need to improve keeping the bar in the groove though.

JM Press
6x40kg (90lbs)
5x50kg (110lbs)
3x60kg (135lbs)
5x70kg (155lbs)
5x70kg (155lbs)
10x60kg (135lbs)

CSR
10x20's (45's)
10x26's (58's)
10x30's (66's)
9x36's (78's)

One arm DB OH Press
8x16's (35's)
8x20's (45's)
8x24's (52's)

Facepulls
4x12x55kg (125lbs)

DB Incline Press
7x10's (22's)
5x10's (22's)
4x10's (22's)

BB Curls
21'sxbar

Had a good backload with some kid's cereal and oreo's. Still trying to figure which carbs work the best. So far it seems that rice/cereal is the way to go.

[GazzyG]

Nice one, Luna. How much do the choked bands add at the top, you reckon?

[LuNa]

The website gives a pretty broad range (5 to 35lbs) but choked (and i had the choke spread with two DB's) im expecting them to add around 20kg at the top.

[Coke]

Definitely in a nice groove, like what I see man.

[HJP]

Nice work on the speed with varying grips. Accessory looks pretty good too man. Always high volume in here. Wheres the bodyweight sitting currently? Up/down?

[LuNa]

No training last night, as i spent most of Monday night and Tuesday morning throwing up. No idea what it was, but my body obviously wasnt happy with what was in it. Spent most of my Tuesday sleeping and was feeling slightly better at night. I did go back to work today but im not 100% yet so ill get back to training tomorrow.

[LuNa]

Definitely in a nice groove, like what I see man.

Thanks Coke, means a lot coming from you.

Nice work on the speed with varying grips. Accessory looks pretty good too man. Always high volume in here. Wheres the bodyweight sitting currently? Up/down?

My BW has been pretty stable, around 240lbs, as of the moment i switched to carb backloading. Before that i was gaining one pound every 2 weeks. I dont have the diet dialed in yet and at the moment im looking for a little recomposition. I need to start taking consistent measurements to check progress though. Im just taking it slow as long as strength is increasing.

[GazzyG]

240lbs! Nice!

[LuNa]

ME Upper 03-16-2012

Side/Front Raises/Band pullaparts, band traction, band pushdowns

Floor Press, pinkies on rings
2x8xbar
2x8x40kg (90lbs)
5x60kg (135lbs)
3x70kg (155lbs)
2x85kg (185lbs)
1x95kg (210lbs)
1x105kg (230lbs)
0x115kg (255lbs)
1x110kg (245lbs)

Skull deads
8x20kg (45lbs)
8x30kg (65lbs)
8x35kg (75lbs)
4x35kg (75lbs)

Wide NG pulldowns SS Band pushdowns
4x8x70kg (155lbs) | 4x15xsmall

Reverse pec dec
4x15x40kg (90lbs)

[LuNa]

RE Stuff 03-19-2012

OH Press
2x15xbar
2x12x30kg (65lbs)
8x40kg (90lbs)
5x50kg (110lbs)
12x35kg (75lbs)

Meadows Rows
15x20kg (45lbs)
3x12x30kg (65lbs)

DB Shrugs
10x34's (74's)
10x38's (84's)
10x44's (96's)

Plate Front raises SS DB Side Raises SS Band facepulls
10x20kg (45lbs) | 10x10's (22's) | 15xsmall
10x20kg (45lbs) | 5x5 partialx10's (22's) | 15xsmall