ballast's efforts and dynamics

[ballast]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Thanks guys.More excellent advice.I'll be sure to incorporate static training into my ab routines.Thanks.

[ballast]

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]

what are our current maxes?

[Chris Rodgers]

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]

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]

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]

Speed front squats??

[ballast]

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]

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]

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]

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]

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]

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]

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]

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]

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