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Thread: Pursuing Greatness

  1. #351
    Senior Member PIERCEY's Avatar
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    ^ Thanks man. I'm not sure I'd say 45* give or take.

    8 November 2010
    DELOAD Squat

    Box Squat (Parallel)
    135x10
    185x10
    225x10
    225x10
    225x10
    225x10

    Calf Raise
    1 Plate per hand
    x100

    Curls
    3x20

    Well I'm done playing football for at least acouple weeks so I should be getting back on track with the heavy squatting.

  2. #352
    Moderator Off Road's Avatar
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    Enjoy the deload.
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  3. #353
    Senior Member PIERCEY's Avatar
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    10 November 2010
    OHP

    Push Press
    95x5
    135x1
    155x1
    165x1
    185x0
    185x0
    135x10

    DB Bench Press
    75x10
    85x6
    95x6 old pr
    85x6
    75x8

    DB One-Arm Bent Row
    130x20

    HS Row Machine
    3PPS x20
    3PPS +25 x10
    4PPS x10
    4PPS +25 x5
    3PPS x20

    DB Pinwheel Curl
    75x10
    80x10
    80x10

    Tricep Pushdown
    x10
    x6
    x5- whole stack
    x10
    x12

    Cable Curls
    5x10

    Good energy today. Goal is to hit 185 PP and then switch back to regular OHP. Thought I would get it today but oh well. Packing on the size these last few months.

  4. #354
    Moderator Off Road's Avatar
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    That was a big workout. The lack of football must be increasing your energy levels.
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  5. #355
    Senior Member Drew92's Avatar
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    Killin the db benchin!

  6. #356
    Senior Member PIERCEY's Avatar
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    Quote Originally Posted by famous636 View Post
    Killin the db benchin!
    Thanks dude!

    12 November 2010
    Deadlift

    Deadlift
    135x5
    225x5
    315x3
    385x1
    445x1 10lb PR
    315x5

    Shrugs
    405x20
    365x20
    315x20

    Calf Raise
    1 PPH
    x100

    Curls
    3x20

    Deadlift was SOOO easy I couldn't believe it!. Just flew off the floor. Going for 455 next week. Feeling good about my goal of a 495 DL by June 1, 2011.

    Now I'm leaving to go deer hunting. Time to relax and get away for a while.

  7. #357
    Moderator Off Road's Avatar
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    Nice deadlift. You are doing my max (basically) and calling it "easy."
    Good luck hunting. Here in California, the deer are getting harder to find. I plan on archery hunting again next year, but from the reports I'm getting, it's going to be a tough hunt.
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  8. #358
    Senior Member PIERCEY's Avatar
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    ^Thanks OffRoad. I shot a real nice 5x4 Whitetail. Plenty of deer to go around in the midwest. In my state we have a "earn a buck" program where you have to shoot a doe before you can shoot a buck, to help reduce the herd.

    14 November 2010
    Bench

    Bench Press
    135x5
    185x5
    205x3
    225x5 Easy
    205x3
    185x10 rep PR

    Bent Row
    315x10
    275x12
    225x20
    185x20
    135x20

    DB Incline Bench Press
    55x12

    Rack Lockouts
    185x12

    Curls
    5x10

    Decent workout. Ready to go heavy again. Bumping up to 235 next week.

  9. #359
    Senior Member Drew92's Avatar
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    Killin the curls bro!



    No but nice work on the bench.

  10. #360
    A gallon a day, everyday! ThomasG's Avatar
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    445x1 getting up there!
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
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  11. #361
    Moderator Off Road's Avatar
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    Congrats on the deer too. Enjoy the venison.
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  12. #362
    Senior Member PIERCEY's Avatar
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    ^Thanks guys.

    15 November
    Squat

    Box Squat (Parallel)
    135x5
    225x5
    275x3
    315x3
    365x1

    ATG Squat
    225x6

    Calf Raise
    225x100

    Pretty crappy workout. I'm feeling really burnt out lately, ecspecially with the squats. Gonna look into getting on a new routine- either Westside of 531. Leaning towards Westside though. Will keep you all updated.

  13. #363
    A gallon a day, everyday! ThomasG's Avatar
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    West side is the best side!

    Really both are great programs. If you know how to read your bio feedback and pinpoint your weaknesses westside will treat you well. West side took awhile for me to figure out but once I did I never looked back.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
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  14. #364
    Senior Member PIERCEY's Avatar
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    Quote Originally Posted by ThomasG View Post
    West side is the best side!

    Really both are great programs. If you know how to read your bio feedback and pinpoint your weaknesses westside will treat you well. West side took awhile for me to figure out but once I did I never looked back.
    Thanks man I appreciate the input. I decided on Westside. I'm keeping it pretty basic for now; no chains or bands or crazy lifts. We'll see how it goes. I feel refreshed already just by doing something different as I've been doing my self-made routine for over a year and a half now.

    17 November 2010
    DE Upper
    Cycle 1/ Week 1

    Speed Bench Press
    8x3x135

    DB Bench Press
    75x10
    85x6
    95x5
    75x10

    HS Row Machine
    3PPS +25 x10
    3PPS +25 x10
    3PPS +25 x10
    4PPS x10

    Military Press
    3x8x95

    Cable Tricep Pushdown
    5x8

    Cable Curls
    5x8

    Felt really good about the workout. Can definatley see the speed work improving my big 3, and the assistance work throwing on mass like slabs of meat. Feeling pretty good about things again.

  15. #365
    A gallon a day, everyday! ThomasG's Avatar
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    Awesome man! Smart move with keeping it simple. I keep it really simple as well because I don't feel I'm strong enough for a ton of conjugation and I train raw which makes things a little different. I also use bands for mostly speed. I made the mistake of using them to much my first west side cycle. Good luck with it and have fun listen to your body and you will make amazing gains!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  16. #366
    Senior Member PIERCEY's Avatar
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    Quote Originally Posted by ThomasG View Post
    Awesome man! Smart move with keeping it simple. I keep it really simple as well because I don't feel I'm strong enough for a ton of conjugation and I train raw which makes things a little different. I also use bands for mostly speed. I made the mistake of using them to much my first west side cycle. Good luck with it and have fun listen to your body and you will make amazing gains!
    Thanks dude. Thats what really attracted me to Westside. On ME days your just going all out, and on DE your taking it easy and getting pumped to go hard next time. I can see me makings some huge progress with this over the next several years.

  17. #367
    Moderator Off Road's Avatar
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    Good luck with the change. Should be interesting to watch.
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  18. #368
    Senior Member PIERCEY's Avatar
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    19 November 2010
    ME Lower
    Cycle 1/ Week 1

    Deadlift
    135x8
    225x5
    315x3
    365x1
    405x1
    455x0 - got to knees
    405x1
    385x1
    365x3
    315x5

    Shrugs
    405x25
    365x20
    315x20

    Calf Raise
    1PPH x100

    Abs
    Decline situps
    BW+45 x20

    Just wasn't there mentally today. Like I said, last week 445 was a joke. 455 just felt plain heavy. Im feeling really burnt out with the lower body. It was obviously time to change to a more advanced routine as my linear gains have ran out. Will have plenty of time to recover after moving big weights with Westside.

    Pumped to pull some heavy rack pulls next week! Time to get to work.

  19. #369
    A gallon a day, everyday! ThomasG's Avatar
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    Too bad about the miss. 455 is a big attempt is this with or without wraps?
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  20. #370
    Senior Member PIERCEY's Avatar
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    Do you mean knee wraps? No I've never used those on deadlifts, and only use them on squats when going for a 1rm. I've never heard of using them for pulling? Do they help?

  21. #371
    Senior Member PIERCEY's Avatar
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    21 November 2010
    ME Upper

    Bench Press
    135x5
    185x3
    205x2
    225x1
    235x1
    245x1 20lb PR
    250x1 25lb PR
    255x0
    205x3
    185x3

    DB Incline Bench Press
    45x15
    45x15

    Bent Row
    185x15
    225x15
    275x10
    315x10

    Floor Press
    135x12

    DB Raise
    30x20

    Curls
    5x10

    Good day with the bench. Glad to be hitting singles again. Will shoot for 255-265 in 6 weeks when my cycle comes back to Bench 1RM.

  22. #372
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by PIERCEY View Post
    Do you mean knee wraps? No I've never used those on deadlifts, and only use them on squats when going for a 1rm. I've never heard of using them for pulling? Do they help?
    O dur I thought those were squats not deadlifts my bad. Some people use them for deadlifts I personally don't.


    Heyooooge Milestone!! Hitting 250 the first time feels great. I'll take it, it went up fairly well since you attempted 255?
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  23. #373
    Moderator Off Road's Avatar
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    25 lb PR? What caused the big jump?
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  24. #374
    Senior Member PIERCEY's Avatar
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    Thomas-
    Thanks dude. Yeah 245 was really easy, felt like I could have tripled it. 250 was good too, I was just getting tired by the time I got to 255. I havn't gone heavy in a while.

    Off Road-
    I havn't maxed out in almost 4 months. The last time I did I grinded out 225. Thats why the jumps were big.

  25. #375
    Senior Member PIERCEY's Avatar
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    22 November 2010
    DE Lower

    Speed Box Squat (2" below parallel)
    10x2x185

    Speed Deadlift
    6x1x225

    HS Leg Press
    3pps x10
    4pps x8
    5pps x6

    Leg Extension
    140x10

    Ab Crunch Machine
    Whole stack (200lbs)
    3x10

    Good workout. Everything moved quick and easy.

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