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Thread: Staying Motivated

  1. #26
    WBB Team Captain Coke's Avatar
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    Good job on the bench.

  2. #27
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    Thanks coke! Appreciate you stopping in.

    ME Rack pulls Pin 1 (an Inch or so below knees)
    45x10
    115x5
    165x3
    215x3
    265x3
    305x3
    330x3
    345x3
    360x1
    Haven't done a lot of these but I liked them. Stopped at 360x1 because I couldn't get another with good form

    Goodmornings
    45x8
    95x8
    135x8
    150x8

    I have a video of the 150x8 I will post later. I think form is a little off. Never had anybody teach me these and first time video taping them so I'm not too upset. But my upper back rounds a little more than I thought. My lower back is good until I hit a certain depth. I could have kept the lower back a little straighter just didn't know it was rounding... Thats why you tape these things I guess.

    Sigh...
    GHR's - I have to cheat :-( should I give them up for another hammy exercise or try to build this exercise up?
    BWx5
    BWx5

    Planks and grip work to finish off the day. My back feels like a beast! Even if the numbers say otherwise haha

  3. #28
    phil 4:13 Bako Lifter's Avatar
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    I'm under the impression (just from hear say, no personal experience) that ghrs with poor form can be dangerous. Not sure if its true though, but there is a large load placed on sensitive body parts that I could see getting tweaked/pulled if something goes even a little wrong.

  4. #29
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    Quote Originally Posted by Bako Lifter View Post
    I'm under the impression (just from hear say, no personal experience) that ghrs with poor form can be dangerous. Not sure if its true though, but there is a large load placed on sensitive body parts that I could see getting tweaked/pulled if something goes even a little wrong.
    Thanks Bako, I will come back to these when I am capable. Makes me feel like a whimp. I am not one to let my ego get the better of me though. My cut is damn near over and am going to start hitting those hammy's hard and slowly up the calories.

    For some reason the hammy's lost the most strength on my time off. Last time around my hams grew like crazy with RDL's and never even did Goodmornings. I want to get my post chain to become my strong link instead of the weak link.

  5. #30
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Sirtificate View Post
    My back feels like a beast!
    That's what fine pulling does for you, liking the session.

  6. #31
    Powerlifter/Strongman J L S's Avatar
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    nice work lately man! strong militaries the other day!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  7. #32
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    Thanks fellas

    Me incline
    165/3
    185chains/2
    195 chains/2
    205 chains/2/
    215 chains/ fail

    Pull up s
    +10 2/8
    +10 6,7
    2 sets of skulls, rear flies and curl s

  8. #33
    phil 4:13 Bako Lifter's Avatar
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    Great inclines man, more than I can handle.

  9. #34
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    Thanks bako! I don't think these are staying because my bench is a piece of shit and I don't trust it. It gives a little on anything on 200. Maybe put them in for shoulder volume to replace mili's and other overhead presses.

    Today I ran a mile and a half for 12:28 which i'm pretty happy with. 3/4 mile was 6:08 so my pace was pretty good I think. I felt like I could have kept going. On another note my knees feel like they are a little stressed so I will probably just do sprints on grass instead of longer jogs on a black top track.

  10. #35
    Powerlifter/Strongman J L S's Avatar
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    strong inclines!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  11. #36
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Sirtificate View Post
    Today I ran a mile and a half for 12:28 which i'm pretty happy with.
    Very nice with that man, the lifting is ace too.

  12. #37
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    Thanks guys. Appreciate it as always. Want to know your opinions on how to deload. I hear to keep the same rep/sets but keep weight at 60%? I have only done westside for about 3 weeks but have been lifting heavy for about 4 months heavy without a break. Still feeling fine but don't want to get stuck in a rut.

    DE squat
    140+chains 10x2

    RDLs
    115x8
    155x8
    185x8
    205x8

    Abs

  13. #38
    Crikey, its a 30 foot ape! Kong's Avatar
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    Lookin good in here mate. I usually deload with 2 sets of 5 at 60% of my 1RM on main lifts and do 2 sets of 15 not to failure on the secondary lifts.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  14. #39
    WBB Team Captain Coke's Avatar
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    You got the right idea, just go lighter with the weights while deloading.

  15. #40
    Powerlifter/Strongman J L S's Avatar
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    yep, the fella's above are correct! just use less weight and drop the volume too. Could also utilise more BW Movements too as opposed to barbell/dumbell.
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  16. #41
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    Thanks guys. I deloaded and have been lifting hard, just have not been posting.

    Me decline
    45x10
    95x5
    135x3
    155+chainsx3
    185+cx3
    205+chx3
    220+chx3
    230+chx3
    240+chx3

    Pin presses lv9
    135x5
    165+chx3
    195+chx3
    220+chx3
    230+chx3

    Pull up s neutral grip
    8,8,4,4

    3 sets of Curls and side raises

  17. #42
    Powerlifter/Strongman J L S's Avatar
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    nice work man, strong benching!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  18. #43
    WBB Team Captain Coke's Avatar
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    Props on the pressing sets and all.

  19. #44
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    thanks fellas. Havn't been posting like i said before but still been lifting good. Not sure on how the bodyweight is doing because I haven't been by a scale.

    DE bench = 55% chains =30
    warm up
    9x3 130+chs

    Seated OHP
    45x8
    95x8
    120x8
    140x8 +5 PR

    DB rows
    25x6
    50x6
    70x6
    85x6

    I switched volume day over to DE day awhile back and like it much better. I skipped skullcrushers today because I had to take the rack apart and move all the weights. Standing OHP here I come!

  20. #45
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Sirtificate View Post
    Not sure on how the bodyweight is doing because I haven't been by a scale
    The actual bodyweight is low priority for me as well more often than not...can't go wrong with consistent lifts. Just keep on it like you've been doing.

  21. #46
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    I agree coke, just don't want to get too chunky.

    Today I set up the weights and was a little short on time. Also didn't bring the chains

    ME cgbp
    warm up
    170x3
    205x3
    235x3
    250x2 failed the third

    nuetral grip pullups
    (7,7,7,4) I was pooped on the last set. I suck with this grip

    3 sets of side raises and had to go

  22. #47
    Powerlifter/Strongman J L S's Avatar
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    nice work buddy! keep it going
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  23. #48
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    Thanks Jay. You've helped me alot with this westside stuff. I'm still learning but i'd be alot more lost without your help.

    I don't bring my notebook home so its hard to remember the lifts, but I think this is what they were yesterday. Also stepped on the scale at 190 so bodyweight is staying steady which is good. I'm trying to stay at this weight.

    ME deads off of plates
    45x8
    95x6
    135x5
    185x3
    225x3
    255x3
    280x3
    300x3
    320x3 (+10 PR)
    I Ran out of weight and probably should have repeated 320 again or done 310 the set before. I didn't really notice till I got up there. Next time i'll stand on 25's so I have more weight. I moved heavy RDL's to today so I wasn't too worried about it

    RDL
    135x5
    185x5
    215x5
    235x5

    Planks
    +25 x failure x 3

    I forgot my phone so I couldn't time these today
    Last edited by Sirtificate; 10-04-2012 at 05:40 PM.

  24. #49
    WBB Team Captain Coke's Avatar
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    Some fine pulling going on Dave.

  25. #50
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    Thanks coke! My back has been feeling really good as of late.

    Today was DE squat today. Somehow forgot the chains once again


    DE squat 165= about 55%
    10x2

    Speed deads - I feel like i've been flying on these
    175 6x1

    Goodmornings
    45x10
    85x10
    115x10
    135x10

    Hanging leg raises
    3x10

    Shrugs
    135x15
    175x15

    Is this a bad day to add shrugs? I have never consistently done shrugs but thought I might add them. But don't want a weak upper back for ME bench in a couple days. One reason why I only added a couple sets.

    I have another question for anybody who feels like answering. How does your decline compare to your regular bench press numbers? And what does it mean if your decline is quite a bit higher? I plan on 265-270 plus 30 in chains for 3 on wednesday. Last time I maxed out on bench was 275x1, so I was just trying to gauge my progress. I know that everbody is a little different but just thought i'd ask.

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