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Thread: Militant Strength Training with WSB

  1. #251
    WBB Team Captain Coke's Avatar
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    Gigantic pr's on the rack press, ace db shoulder presses too.

  2. #252
    Body by 4th Meal Big o Boy's Avatar
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    Thanks Coke!
    -------------------------------------------
    ME Squat/DE Back Work

    Warm-up: overhead squats with BW, stretching, light shrugs.

    14” Box Squats: wore briefs
    135x10
    185x8
    225x6
    275x3
    315x3
    345x3!!
    14” is right at or just below parallel for me. The last rep of 345 came up and stalled. I literally fought it for about 3 seconds before it started moving again.

    overhead squats: same box
    135x8

    barbell rows:
    135x10
    185x10
    235x8
    235x8

    sumo BB high pulls: working on form and explosion
    45x8
    95x5 + 1 snatch
    95x5 + 1 snatch
    Snatching sumo probably isn’t the best thing, but it was light enough and I was just working on form.

    45 degree hypers:
    BWx40!
    BWx23
    Both were done until I felt like I was going to throw up. Again, I believe this movement is the weakest part of my deadlift, so I really want these to go up; not only in reps, but weight, also.

    HS high row:
    140x10
    140x10
    230x8
    Weird machine, but it felt like it hit the anterior delts really well. I only used it because the pull-down machine was being hogged by a dude that was doing like 20 sets or something.

    2 sets of DB rotator exercises (15s).
    2 sets of reverse-grip DB curls (20s).
    4 sets on grip machine (90, 90, 135, 135).
    -----------------------------------

    GREAT workout today. I felt so charged in the gym it was unbelievable.

    DE Bench tomorrow.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  3. #253
    Senior Member KevinStarke's Avatar
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    Killer session man, lookin real strong.

  4. #254
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    killer workout is right!
    2000 or bust

  5. #255
    WBB Team Captain Coke's Avatar
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    Killer effort no doubt, lol.

  6. #256
    Body by 4th Meal Big o Boy's Avatar
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    killer dudes! lol.
    -----------------------------

    DE Upper: (sort of)

    banded bench press: (w/ doubled lights around two DBs on each side)
    155x20 (warm-up, no bands)
    45x8 (bands added)
    95x5
    95x3
    95x3
    95x3
    185x6 (no bands)
    245x9 (no bands)
    Holy snaps. Doubled lights are no freakin’ joke. I almost unracked on my face a few times. I need a spotter. 95 lbs. is quite a bit w/ the tension. The bar was the gayest thing I’ve ever used. It rotated (like a freak bar) because the ends were loose. I would have had more reps with 245 but the damn bar kept rotating and throwing me out of my groove. Oh well. Mini bands until I get a spotter.

    push presses:
    135x6
    155x3
    185x2
    205x1
    225x nope
    225x .9 nope
    225x .9 nope
    That 225 just would not lock out. Triceps may have been a bit weakened from the bench, but still. This pisses me off. I know I can get it too. The first one would have gone up, but I didn’t use enough leg drive. The next attempt was on the same set, I just was worn out. The third attempt was after I rested and it almost went up. Had that been my first set it would have went. My leg drive was just weak on the first. Pinkies on the power rings.

    band pushdowns: lights
    X20
    X12
    X6 (wow, done)
    X5 (choked instead of doubled)

    wide-grip pull-ups:
    BWx10

    chin-ups:
    BWx9
    BWx5

    2 sets DB hammers, 2 sets concentration curls (30 lbs.)
    1 set BW GHR’s, 1 set 45 degree hypers. Prepping for tomorrow.
    -----------------------------------------

    ME Deadlift.... doubles, look out! Hoping for 450x2.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  7. #257
    WBB Team Captain Coke's Avatar
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    The whole workout appears to be quite ill bro.

  8. #258
    Body by 4th Meal Big o Boy's Avatar
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    ME Deadlift/DE Legs:

    deadlifts: used belt 315+
    135x8
    225x8
    315x5
    365x2
    405x2
    425x1
    455x1
    I was going for a record double attempt with 455, but I didn’t have it in me. That rep went up like pond water. Granted, it’s the most weight I’ve done outside of the competition, but I still wanted more. Lower back and hammies were tight going into this workout and I didn’t feel as strong as last week.

    bb snatch + lunges:
    135x0; (pressed it a little)
    135x0; x5/5 (pressed it a little)
    135x1; x5/5 (good snatch)
    135x1; x7/7 (good snatch)
    135x0 (pressed a little)
    135x4 (good snatches)
    Working on the form with the snatches. Having the hands out wide makes a huge difference.

    bb shrugs:
    135x10
    205x10
    275x10
    345x5
    All slow and controlled. Hook style over-hand grip.

    2 sets of high rep 45 degree hypers, 1 set GHR’s.
    -----------------------------------

    ripped off the callus on my right hand almost completely on the 455 attempt. Then I managed to cut open another on my left hand during the 345 shrugs... I used wadded up papertowels on my hands throughout the workout.

    slightly discouraged about my performance, but I will bounce back no doubt.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  9. #259
    WBB Team Captain Coke's Avatar
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    No need for being discouraged with the effort my man, you actually deserve props for getting this far.

  10. #260
    Body by 4th Meal Big o Boy's Avatar
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    Thanks, Coke. I'll take accept no props though, as I expect to go above and beyond or go home.

    I’m returning to my original WSB program and cutting the separated ME days (Deadlift, Squat). I will now place them together…. United…. As a family, once more.

    -----------------------------------
    ME Upper:

    bb decline:
    45x5; x4
    95x5; x3

    bb benchpress:
    135x3
    135x3
    185x3
    205x3
    225x3
    245x3
    275x1
    295x1
    315x1
    335x almost!
    315 went up like warm-up weight. I know I could have pressed 335 or a little more, but I brought the weight down too slow. This is the heaviest I’ve gone in months, and I am very happy.

    db floor press:
    80x5
    100x5
    100x5
    100x5
    100x5
    The last set was right at failure. These were a learning process to set up. I had to eventually set 3 plates on the ground to set the db’s on, so I could flip them up into place while lying on the floor.

    light band pressdown:
    X15, doubled
    X85, singled – over 5-6 sets

    ghetto rows:
    45x15
    90x12
    135x12
    170x10
    170x8
    135x10

    db lateral raises:
    25x8 (bent-over, plates)
    30x8
    30x6

    4 sets standing weighted crunches, 1 set leg raises, 2 sets of knee raises
    ---------------------------------------

    Order two Westside training videos. Ordered the Squat video and the Westside Training Seminar video. Woohoo. Hopefully it will answer a lot of my questions pertaining to my technique.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  11. #261
    WBB Team Captain Coke's Avatar
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    Them db floor presses are a killer, nice startup on that move bro...heavy benching numbers.

  12. #262
    Body by 4th Meal Big o Boy's Avatar
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    Coke: True that... the db floor's were tough (especially on set-up). Bench numbers are meant to be broken, and will be soon. 315 is my PR right now.
    --------------------------------------

    DE Lower:

    regular stance, banded 14” box squats: w/ 1 second pause on box
    135x10 (bands removed)
    95x8 (choked lights added)
    95x8
    135x6
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    275x2 (bands removed)
    I’m not gonna lie here. My explosion off the box was weak. After that, the speed increased to a pop at the top. I want more power on the bottom, so I will be doing box squats from now on. Shorter boxes will come soon.

    sumo deadlifts:
    135x6
    205x6
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    255x1
    305x1
    305x1
    Used a really wide stance with these and concentrated on flexing the abs and throwing the hips forward. My hips are one of my many weak points.

    6 sets – bb snatch, bb power-clean. (form development)

    pull-ups:
    bw+25x8 (hammer grip)
    bw+25x5 (same)
    bw x8 (wide grip)
    The weighted pull-ups were done with at least a 1 second pause at the bottom and at full extension. Bodyweight, with what I was wearing, was at 187.5 on the digital scale.
    pulldown abs:
    5 settings less than stack x15
    stack x10
    stack x5
    woo…. This was tougher than I thought it’d be. Another weak point.

    45 degree hypers:
    bw x20
    bw+24 x20
    bw+24 x20
    These were done as quickly and explosively as possible.

    100 jump ropes
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  13. #263
    WBB Team Captain Coke's Avatar
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    Proud of you Shaun, extremely well driven and confident with these powerlifting efforts -

  14. #264
    Body by 4th Meal Big o Boy's Avatar
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    Coke: definitely... I'm taking it seriously. When I get back to the states look out... it will go to a whole new level. I love this powerlifting stuff.

    need to change the name of my journal.... hmmm...
    ------------------------------

    Now… before you look at my workout… I’ve been on missions yesterday and today, that both lasted over 14 hours. I’ve had less than 4 hours of sleep each night. I’ve only eaten 2 full meals per day for the past two days.

    …and I still kicked ass.

    DE Upper:

    banded close-grip bench: with doubled minis
    45x10 (no bands, warmup)
    45x6 (no bands, warmup)
    95x10 (add bands)
    95x6
    135x5
    150x3
    150x3
    150x3 (speed was dropping off just a tad here)
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    225x10 (bands removed)
    All done with index in the smooth.

    bb floor presses:
    225x5
    225x5
    225x4
    225x3
    225x4
    2 second pause at the bottom of each rep. These killed the triceps…

    band pressdowns: w/ light band
    Doubled x40 (3 sets)
    Singled, choked x60 (4 sets)
    Okay, I lied... These killed the triceps.

    bb rows:
    225x8 (double overhand)
    225x6 (same)
    225x8 (double underhand)
    225x6 (same)

    band face pulls: w/ 2 minis
    4 sets, 10-15 reps

    1 set band pull-a-parts, 2 minis

    1 set extreme wide-grip pullups x12. BW = 190, boots and uniform

    2 sets reverse-grip db curls, high reps
    ------------------------------------

    Felt huge after this workout. Even though I have only been getting 2 meals a day, I stuff protein bars down my throat every chance I can get. Actual BW is probably around 183.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  15. #265
    Body by 4th Meal Big o Boy's Avatar
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    big shout out to the Super Mod for the journal name change. It's much more fitting, now.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  16. #266
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Big o Boy View Post
    …and I still kicked ass.
    Sure as hell did, lol - good job, especially under them conditions.

  17. #267
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    AWESOME workout dude!
    2000 or bust

  18. #268
    Body by 4th Meal Big o Boy's Avatar
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    Coke: Thanks man. That sounded a bit conceded, but I was happy with the effort.

    Stump: Thanks bro, trying to catch you, you punk.
    --------------------------------

    I may or may not be able to hit ME lower on schedule this week... This surge is killing me. I gotta hit the sack, and be up in 3 1/2 hours.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  19. #269
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    catch? damn son looks like you have passed lol
    2000 or bust

  20. #270
    still dislikes Art Atwood Hatred's Avatar
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    HOLY **** BRO!!!!
    These numbers are SICK! Glad to see you back.
    Damn. you've made some progress.
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
    Twitter: @joshuagbsn Follow me as I laugh at the world, and you.

  21. #271
    Iron4Life
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    Awesome freakin' workouts Big O'... especially considering the missions and the lack of meals!!!
    Keep up the efforts man.. you are reaping the benefits.. and so are we!!

    And stay safe over there!! That's the most important..

  22. #272
    Breaker of Skulls Guido's Avatar
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    Dang! Your workouts are INTENSE! I think I could learn a thing or two from you.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  23. #273
    Body by 4th Meal Big o Boy's Avatar
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    Stump: I may be close on the bench, but your squat/deadlift will own me for some time to come.

    Hatred: Thanks for droppin in bro. I have made quite some progress since I first hit these boards (especially squat and deadlift)... I'll have to look up my numbers when I first got here to see how much. Then again, I haven't been consistant for a year straight, yet.

    I know I claimed to have squatted more than I actually could back then just because I didn't understand what a good parallel squat was.

    bear: Thanks for the kind words. I finally get a day off tomorrow (well not off, I still have to go to work... off from missions). The meals are the hard part.

    Guido: Thanks man, I'm trying to get myself ready for geared competition when I return to the states, which is not for some times I may add. Hopefully I can hit some real shows when I get back. I like your quote btw.
    ---------------------------------

    Once again, 4 hours of sleep and it being late from a mission = subpar workout. I was SOOO tired during this workout... I walked back and forth through the gym a few times trying to remember what I was going to get. I eventually gathered my thoughts and remembered I wanted a belt for squatting.... ugh.

    There was no way I was going to miss 2 days in a row.

    ------------------------
    ME Lower: wore briefs

    Warmup:
    OH squats BW, bar; front squats bar; rear squats bar.

    14" Box Squats: w/ pause at bottom
    135x10
    185x5
    205x5
    225x3
    275x3 (add belt)
    295x1
    315x1
    335x1
    365x1 (PR for this box)
    385x0 (would have been new PR all together)
    225x5 ATF (stretching, sub maximal effort)
    225x10 parallel speed reps
    Squatting was decent, under the circumstances. Didn't have that explosive intensity I needed to smash 385. I've got it in the bag when I'm 100%. 225 felt good to take to 10 reps again... it's been ages since I've done that many reps. Easily had another 10-15 in me.

    rack deadlifts: double overhand, knee level.
    135x8
    315x5
    405x0 (grip gave way... ridiculous)
    405x2 (add wraps)
    475x1
    495x1 (add belt)
    525x0 (damnit, wake up!)
    525x1
    PR, but these were at or just above the knees. My lockout strength just doesn't seem on par with everyone elses. I did concentrate on flexing the abs and that helped tremendously with stress on the lower back.

    bb shrugs: wraps
    315x20
    315x20
    315x15 (behind the back)
    these were good and slow shrugs.

    pulldown abs:
    4 sets, moderate to pick-me-off-the-ground weight. (machine was in kilos)

    2 sets hypers with 24 lbs.

    1 set 25" box jumps for speed.
    -------------------------------

    That's it. Hitting DE Upper tomorrow.
    Last edited by Big o Boy; 02-18-2007 at 02:53 PM.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  24. #274
    Senior Member
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    very nice workout man, i like the box squats myself with a pause. solid rack deadlift, its a funny lift man, 2-3 inches below the knee i could only do 545 x 2 but from the knee i can do 675-700, lol.
    2000 or bust

  25. #275
    Senior Member Sidior's Avatar
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    You are looking really strong in here. Westside seems to be treating you well. Keep killing it bro!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

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