A Weak Persons Journey To Strength...

[FearFactory]

Luna, no bench? You need to do the actual movement to get better at it (that is your goal right?).

Incline press really doesn't have much carry over to flat.
Floor press/1 board press can be good for overloading the CNS and getting you used to heavier weights, but you still need regular flat bench in there to get better at the movement. Bands/chains/boards...they all strengthen the mid->top portion of the movement. You may get strong on these, but when you switch back to regular bench to test it, you are going to be weak out of the bottom, which is where a raw lifter needs the most focus.

If I were rotating 3 lifts, I would do close(r) grip bench, followed by a variation that adds overload (bench with chains, 1 board, pin press, floor press), followed by your regular bench press.

Just trying to help you out because I don't want to see you waste your time.

[LuNa]

Luna, no bench? You need to do the actual movement to get better at it (that is your goal right?).

Incline press really doesn't have much carry over to flat.
Floor press/1 board press can be good for overloading the CNS and getting you used to heavier weights, but you still need regular flat bench in there to get better at the movement. Bands/chains/boards...they all strengthen the mid->top portion of the movement. You may get strong on these, but when you switch back to regular bench to test it, you are going to be weak out of the bottom, which is where a raw lifter needs the most focus.

If I were rotating 3 lifts, I would do close(r) grip bench, followed by a variation that adds overload (bench with chains, 1 board, pin press, floor press), followed by your regular bench press.

Just trying to help you out because I don't want to see you waste your time.

With a Westside template you never include the actual lift in training, they are only performed in a meet (retest). You would pick movements that carry over to your bench and as you get stronger on those, so will your bench. As im only starting with these movements, i am not quite sure which carry over to my bench which is why im trying some of them out. I do still use the same pool of exercises in the Intensification block so i can see if there is carry over.

I understand what you are trying to say, i ofcourse dont want to waste my time as well, but its different training methods. It will all depend on the retest, which i now feel should come sooner than later .

[LuNa]

Also, form work, or learning the move is done on DE days where im performing +15 sets and focussing on getting technique perfect.

[HJP]

So much volume!! That is some strong benching with the bands, looking pretty solid bro!

[Stumprrp]

damn that workout would of killed me nice job

[LuNa]

DE Lower 02-24-2012

Leg swings, each leg, 15 front, 15 side
TKE's, 15xsmall, each leg

Box squat, LOW box
BWxmany
barxmany more
3x2x40kg (90lbs)
2x2x60kg (135lbs)
2x2x70kg (155lbs) <- add belt, loose
2x80kg (175lbs)
2x80kg (175lbs)
25x2x85kg (185lbs) <- 18 mins, 59 secs

One minute slower than last week. The low box kicked my ass.

Speed pulls
3x1x70kg (155lbs)
2x110kg (245lbs)
8x1x120kg (265lbs) <- sumo
8x1x120kg (265lbs) <- conv

Done in 4 mins 29. Slightly slower than last week, but i added 10 kg. Speed was ok, i definitely dont need to go higher at the moment.

Back raises
10xBW+20kg (45lbs)
10xBW+20kg (45lbs)
10xBW+20kg (45lbs)

Band GM's
100xsmall

SL Sit-ups
10xBW
10xBW+5kg

Got a severe ab cramp that took 10 mins before it went. Everytime i tried to get up it came back. Definitely want to hit these more often.

DB Side bends
15x26's (58's)
15x34's (78's)
15x40's (90's)

[LuNa]

DE Upper 02-25-2012

Tricep pushdowns, 3x15
Side raises, 2x10
Facepulls, 10 wide, 10 narrow

Bench press, all reps are paused
barxmany
3x3x30kg (65lbs)
2x3x40kg (90lbs)
2x3x50kg (110lbs)
5x3x55kg (125lbs) <- index on smooth
5x3x55kg (125lbs) <- Thumbs from smooth
5x3x55kg (125lbs) <- Ring on ring

Tate Press
10x12's (26's)
10x16's (35's)
10x18's (40's)
6x18's (40's)
8x16's (35's)

CSR
10x20's (45's)
10x26's (58's)
10x30's (66's)
9x34's (76's)

Pushdowns
15x20kg (45lbs)
15x30kg (65lbs)
15x40kg (90lbs)
15x50kg (110lbs)

DB BO Raises
3x12x7's (15's)

Incline curl
12x10's (22's)
9x10's (22's)

Shoulder dislocates
50 reps total, moving grip in every 10 reps.

[LuNa]

So much volume!! That is some strong benching with the bands, looking pretty solid bro!

damn that workout would of killed me nice job

Thanks! Im loving the fast paced higher volume work.

[GazzyG]

Good work Luna, getting very complicated in your training now, way over my head lol!

[Time+Patience]

Box squat, LOW box
BWxmany
barxmany more
3x2x40kg (90lbs)
2x2x60kg (135lbs)
2x2x70kg (155lbs) <- add belt, loose
2x80kg (175lbs)
2x80kg (175lbs)
25x2x85kg (185lbs) <- 18 mins, 59 secs

One minute slower than last week. The low box kicked my ass.

Speed pulls
3x1x70kg (155lbs)
2x110kg (245lbs)
8x120kg (265lbs) <- sumo
8x120kg (265lbs) <- conv

Done in 4 mins 29. Slightly slower than last week, but i added 10 kg. Speed was ok, i definitely dont need to go higher at the moment.

What happened? Aren't we supposed to be getting quicker? Come on Luna. Beat the clock.

The 10 pound increase I can let the increased time slide. Gotta hammer it out and do better than the week before.

[Brian Hopper]

Good job on both speed sessions Luna!!!

[Coke]

Fine back-to-back efforts!

[Kiff]

Good squat effort!

[LuNa]

Good work Luna, getting very complicated in your training now, way over my head lol!

Hehe thanks. After spending countless hours reading up on Westside, I think i am barely understanding it.

What happened? Aren't we supposed to be getting quicker? Come on Luna. Beat the clock.

The 10 pound increase I can let the increased time slide. Gotta hammer it out and do better than the week before.

I know, i was pretty disappointed as well. I thought i had a good pace, but gave it away on the last couple of sets.

Good job on both speed sessions Luna!!!

Fine back-to-back efforts!

Good squat effort!

Thanks a bunch guys.

[HJP]

Lots of work!! How's the recovery feeling?

[LuNa]

Lots of work!! How's the recovery feeling?

Recovery is fine at the moment. I do seem to be picking up more colds than usual but it could be the weather as a lot of people are sick. I started a new diet as of today, so will be interesting to see what recovery does.

[NickAus]

Great work all round!!

Are you doing sets of 8 for speed pulls?

[LuNa]

Great work all round!!

Are you doing sets of 8 for speed pulls?

Ah, i made a mistake putting that in. I did 8 singles sumo, 8 singles conventional. Thanks Nick.

[LuNa]

ME Lower 02-28-2012

Leg swings, front, side: 10 each leg each side.


Deficit deadlift
Standing on a 45lbs plate, close to 2 inch deficit
3x5x60kg (135lbs)
5x80kg (175lbs)
5x110kg (245lbs)
5x140kg (310lbs)
5x160kg (350lbs)
5x170kg (375lbs)
5x180kg (395lbs)
5x190kg (420lbs)

Had a couple reps left on that final set, but 420lbs was my goal of the day. All sets were done without a belt.

Pull throughs
12x65kg (145lbs)
12x65kg (145lbs)
12x65kg (145lbs)

Band Ham curl's
Seated: 20xchoked small band
Lying: 50xdoubled mini's

DB Shrugs
10x32's (70's)
10x38's (84's)
10x40's (88's)
10x48's (105's)

Landmine side bends
each side
10x1 plate
10x2 plates
10x3 plates
3x4 plates

Band Ab pulldowns
20xChoked small
20xChoked small

[LuNa]

ME Upper 02-29-2012

Front & Side raises, band pullaparts front & over head, hip stretch and upper back stretch

Close grip bench press
barxmany
3x5x40kg (90lbs)
2x5x50kg (110lbs)
5x60kg (135lbs)
5x70kg (155lbs)
4x80kg (175lbs)
4x85kg (185lbs)
5x90kg (200lbs)
2x95kg (210lbs)

I got loose on the third rep and had no power off the chest.

DB Bench
8x22's (48's)
6x28's (62's)
4x34's (75's)
5x30's (66's)

Dead skulls
8x20kg (45lbs)
4x30kg (65lbs) <- Triceps had no more strength
5x25kg (55lbs)

NG seated row
10xsetting 8
10xsetting 10
10xsetting 12
10xsetting 13
10xsetting 14

DB Hammer Curls
8x14's (30's)
8x18's (40's)
10x20's (45's)

Facepulls
4x12x50kg (110lbs)

[LuNa]

Didnt get any training in over the weekend as i was travelling to England. Diet was also very mediocre, i didnt get near enough calories in, as i spend most time in a car. Last week was the last of my Accumulation block and i will now be moving onto the Intensification phase. Looking to blow my old PR's out of the water.

I also started Carb Backloading by Kiefer. I did already do 5 days last week but i didnt get enough fat in and definitely not enough carbs. Looking to improve that this week. Im also not sure if ill do the prep phase or not. Will decide that tomorrow night after lifting.

[GazzyG]

Great deficit deads and benching - you really are getting very strong now!

Whereabouts in England were you?

[Rileigh]

Hi Luna!

I've seen your posts in other people's journals, finally got around to checking yours out. Very interested to read up on the routine you're using, hopefully will get a chance tomorrow to do so.

Looks like your killing it, keep up the great work!

[LuNa]

Great deficit deads and benching - you really are getting very strong now!

Whereabouts in England were you?

Thanks G.

I was in London. We went to Shrek the musical at a theater in Covenant Garden. It was quite the drive for a 2 hour show .

[LuNa]

Hi Luna!

I've seen your posts in other people's journals, finally got around to checking yours out. Very interested to read up on the routine you're using, hopefully will get a chance tomorrow to do so.

Looks like your killing it, keep up the great work!

Thanks Rileigh. Are you starting a journal as well?