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  1. #1
    Formerly Gordo
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    Mike's Journal

    I have another journal, but I am switching my routine. The 5 x 5's are just too much volume for my knees right now. I have also switched my log in name from Gordo, to my real name, so I figured a new journal was justified. I have been debating how I want to train and right now I am planning on lifting three days a week each workout centered around one of the big three. Kind of a Westside approach, one max exercise followed by work for weak points. Most likely have a fourth day devoted to form/speed. I am also going to start implementing the WOD's from Crossfit on my non lifting days to improve my GPP. Non of this is set in stone as I change my plan regularly, but this is where I am going to start. Any suggestions are welcomed.

    Workout
    Deadlift (Sumo)
    135x5
    225x5
    275x5
    315x5
    365x5
    385xmiss

    DB Rows
    90x6x3 sets

    Pullthroughs
    100x8
    130x8
    150x8

    Back Extensions
    BWx10x3 sets

    Pull ups
    BWx5x3 sets

    First time ever doing Sumo's and I love them. Really felt good on my knees and much more powerful. Missing 385 was a form issue rather than strength. I was messing with my stance and was a little too wide and my hands a little too close. The bar started to swing around on me so I just set it down instead of tweaking something. The rest of the workout was good and I finally know how to do pull throughs thanks to kevin.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  2. #2
    is numero uno Saint Patrick's Avatar
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    Good luck w/ the new routine.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    “Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee

  3. #3
    SFW! drew's Avatar
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    Looks good Mike. You should be able to do 405 for a single.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  4. #4
    Formerly Gordo
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    Saint Patrick- thanks man. I'm sure my numbers will go up and look better in a few months.

    Drew-thanks for the advice. I was thinking about a routine like you mentioned in your journal and that is what I will do. My squats and deads are so low right now that I need to just focus on them and work my weak points on bench. That's low now too, but comes up quickly when I start working heavy.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  5. #5
    SFW! drew's Avatar
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    Sounds good. I'll be keeping an eye on your journal and help you tweak things if needed.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  6. #6
    Formerly Gordo
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    That would be great. I followed Westside before and I know I did a lot wrong with my squat work. My bench shot up, though. Don't hesistate with comments/criticism whatever you want to contribute. I haven't been able to squat heavy since ACL surgery and have only deadlifted about fifteen times since having it done. With enough effort I know I can get them back up to where they should be.
    Last edited by Michael Gorton; 06-10-2006 at 01:50 PM.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  7. #7
    Formerly Gordo
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    ME Bench
    Close Grip Bench
    225x1
    275x1
    315x1
    335x1
    345x1 - smooth

    Going to my gym later tonight to finish my workout. This was done at a high school gym so I knew I would have a good spot. Think I had more, but I had to supervise after the last set. Will post the rest later tonight.

    Rest of workout
    Rope Extensions
    130x8
    140x8
    140x8

    Seated Rows
    160x8
    160x8
    160x8

    Lying DB Extensions
    30x8
    30x8
    30x8

    Light Shoulder raises, front and side. RC work. Overall decent workout. The Y was packed and I couldn't wait for equipment (daycare only open so late).
    Last edited by Michael Gorton; 06-12-2006 at 06:14 PM.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  8. #8
    天龙 McIrish's Avatar
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    damn, really solid bench and deads, Gordo/Mike. I'm sure the #'s will fly up once you get into the routine, too.
    25 years old, 5'10''

    Back in the States to get hayooooge!

    Health goals
    - Weigh a healthy and active 170-180, healthy mind and body
    - Dunk a basketball (hey a man can have big dreams huh)
    - Swim 2-3x/week and become a better swimmer

  9. #9
    Formerly Gordo
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    McIrish- Thanks man. I really think this will be a solid routine, just need to keep reading about Westside.
    Last edited by Michael Gorton; 06-12-2006 at 06:15 PM.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  10. #10
    SFW! drew's Avatar
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    Solid bench session Mike.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  11. #11
    Senior Member KevinStarke's Avatar
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    Real strong closegrips man awesome workout.

  12. #12
    Formerly Gordo
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    Drew and Kev- Thanks guys. 20 pounds off my PR, but it's getting there. I think I had some left, but my shoulders were aching. Congrats to both on the PR's. I think I might have to get a shirt pretty soon.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  13. #13
    Formerly Gordo
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    Rest day

    Did some light cardio. I also did some static stretches, pretty much a lazy day. My fiance is going to buy me a bench shirt for Father's day, no clue what to get. I don't want to dump a lot of cash on one, but I don't want to go too cheap either and not use it. Suggestions? I was thinking about a Rage, pretty cheap and I hear they are solid.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  14. #14
    Formerly Gordo
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    I've decided to follow the Westside template and have two ME and DE days instead of just one DE day. The next two weeks will be hectic. Between classes and a new job, my schedule is full and the gym is only open until 9. I might not get the right amount of days in between DE and ME work, but it will get done. It shouldn't make a huge difference for two weeks, then class is over until the Fall and I can get into the gym easier.

    DE BENCH
    Speed Bench
    185x3 for 10 sets

    V-Bar extensions
    150x8
    150x8
    150x8

    Barbell Rows
    225x6
    225x6
    225x6

    Incline DB
    90x8
    90x8
    90x8

    Reverse Curls
    75x8
    75x8
    75x8

    AB and Forearm work. RC work with a band and 5 pound db's. Shoulder hurt today after bench, so I took it lighter on inclines than I wanted to. Still sore, no clue what I did. Started to work on my arch, I have none. I think I could fit my fist under my back, that's about it. Hips were too tight to get my legs under me anymore and really arch up. I also worked on bringing the bar down lower and not across my nipples (how I have always benched). I think making that change and working on my arch will really boost my bench. Still debating on a shirt, pretty sure I will get a Rage and go from there.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  15. #15
    WBB Team Captain Coke's Avatar
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    Good luck Mike with this new thing, program looks great...no doubt you can take it on despite the hectic schedule.
    Last edited by Coke; 06-15-2006 at 10:42 AM.

  16. #16
    Formerly Gordo
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    DE Squat

    Speed Squat (low box)
    135x2 for 10 sets.

    SLDL
    225x4
    275x4
    225x12

    Seated Cable Rows
    160x6
    160x6
    160x6

    Back Extensions
    35x8
    35x8
    35x8

    Quick workout. Knee was feeling tight on the walk to the gym, but felt good after a few sets. SLDL's felt good, but my grip slipped on the bar with 275. Bars at the gym are all pretty smooth, so I just went higher reps with 225. Extensions were light and I focused on really stretching and contracting hard. Overall pretty good.

    CoCoa- thanks a lot. I am confident with a little help from the people on here my routine will go well and I will see nice results in a few months. A few of those chocolate bars wouldn't hurt.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  17. #17
    WBB Team Captain Coke's Avatar
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    Nice job in here dude.

  18. #18
    SFW! drew's Avatar
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    Looking good Mike, but don't neglect the heavy ab work. It's key if you want to squat big weight.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  19. #19
    Formerly Gordo
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    Another rest day- Was supposed to lift, but work went later than it was supposed to. Wrote my half hour presentation for class and left for school. By the time I got home the gym was closed. I have tomorrow off so I will get in my ME upper. Days are messed up and I am going longer than 72 hours between DE and ME work.

    Drew- I have been doing my abs, just not as heavy as I should. Usually do some weighted declines, cable crunches, but I definitely need to go heavier.

    Coke- Thanks man.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  20. #20
    Formerly Gordo
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    Good workout

    GM's
    135 x 3
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    260 x 1 (15 lb PR)
    275 x 1 (30 lb PR)

    Decline situps (BW+)
    25 x 8
    35 x 6
    35 x 6

    DB Rows
    95 x 6
    100 x 6
    100 x 6

    Pull throughs
    110 x 8
    130 x 8

    Reverse Curls
    85 x 8
    85 x 8
    85 x 8

    Zercher Squats?
    135 x 8
    135 x 8
    135 x 8

    Overall a good workout. Was going to do ME Upper, but I haven't done heavy lower in awhile. I also didn't have anyone to spot me on my upper work. GM's felt light today, no clue why. Form was pretty tight, but I think I might have been bending my knees too much. Could still feel a big stretch in my hamstrings. I think I could have gotten ten more pounds, but there isn't a squat rack at my gym. Just a station with staggered pins. Didn't want to go to the ground face first with 280+. Not sure if what I did were Zercher's. Held the bar across my upper abs and squatted. No matter what they felt good on my legs. Best workout so far.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  21. #21
    Senior Member KevinStarke's Avatar
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    Congrats on the GM PR's man GM's are the ****.

  22. #22
    Formerly Gordo
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    Kev, you asked in Drew's journal why my lower lifts were weak. You asked me that in my old journal too. No offense taken whatsoever either, I don't think you're a dick. I had ACL surgery two and a half years ago. My squat was pretty good at that time, didn't deadlift at all. I just can't get the strength back. Each time I start to gain, I hurt my knee again. There is still something wrong with it, but the MRI doesn't show anything. Doesn't help that I have two screws in my knee that blurs the picture. It also doesn't help that I am reckless and do things I shouldn't be. Hopefully I will catch up to you and Drew and then pass both of you. HAHAHAHAHA. My bench is garbage too. I did more at 18 and 180 pounds than I do now.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  23. #23
    SFW! drew's Avatar
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    Mike, you're wrong. Kevin IS a dick.

    Have you ever tried doing terminal knee extensions with bands? They're great for strengthening the joint without stressing it. Sled dragging will probably also help you tremendously.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  24. #24
    Formerly Gordo
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    Drew- I did band work right after the surgery. I occassionally still do, but probably should more often. Sled dragging is something I definitely want to start. I can't do too much or my arthritis flares up. Nothing crippling, but enough to make me back off.
    Height: 5'8" Weight: 218
    Current Maxes: Bench: 360 Deadlift: 365 Squat: 320

  25. #25
    WBB Team Captain Coke's Avatar
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    Wish you the best, go ahead with it and in time you may pass them dudes up, lol - ...great GM's pr's!!

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