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Thread: Time to give this "Westside" training a shot

  1. #2076
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    Recovery/B
    Squat
    bunch x bar
    5 x 135
    5 x 185
    5 x 225
    5 x 225

    Overhead Press
    bunch x bar
    5 x 65
    2 x 85
    5 x 105
    5 x 105
    5 x 105

    tricep and bicep bitch work

    Notes
    The overhead pressing was exceptionally good. Last set was hard, but still got through it. My elbows were pretty sore after the pressing. I did some light curls and pressdowns. I was talking with a big strong dude at the gym and he said he had a similar elbow pain, which was a result of a lack of elbow flexion exercises....suspiciously similar to me. I'm going to start doing more rows, pullups and light curls and see where that gets me.

  2. #2077
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    Intramural hockey starts tonight It's an 11 PM game and I don't have any class tomorrow. I might actually make it to the gym tomorrow afternoon!
    Last edited by RedSpikeyThing; 09-18-2008 at 05:56 PM.

  3. #2078
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    Hockey was awesome. My elbow flared up but iced and took advil when I got home and it feels pretty good right now. It's almost feeling like my tricep, with residual pain in the elbow now.
    I'm a little sore (hello groin!) but am going to try to lift this afternoon. If it doesn't go well I'll hit up some heavy squats tomorrow.

  4. #2079
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    Intensity/A
    Squat
    bunch x bar
    5 x 135
    5 x 205
    2 x 225
    1 x 275
    add belt
    1 x 315 sloooooow
    1 x 375 sloooooow

    Bench press
    10% deload
    bunch x bar
    5 x 115
    5 x 140
    5 x 140
    5 x 140

    Deadlift
    5 x 135
    5 x 185
    3 x 225
    1 x 275
    add belt
    1 x 315
    5 x 375 smoked

    Notes
    Good workout, especially considering the tight groin from hockey. I ****ing destroyed the deadlifts My elbow/tricep/shoulder is hurting from benching again. I think I'm going to skip the pressing next week, ice even if it doesn't hurt and get a massage.

  5. #2080
    Feasting Viking_Power's Avatar
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    Nice pullin. Thats a hell of a workout.
    Age: 24
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    Weight: 215
    Deadlift: 460
    Status: Bulking

  6. #2081
    Chubbs McGee Auburn's Avatar
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    Regarding using the belt on the squats, do you feel that you get an increase in torso stability from increased rigidity or simply circumference (strength or size)?

  7. #2082
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    Quote Originally Posted by Auburn View Post
    Regarding using the belt on the squats, do you feel that you get an increase in torso stability from increased rigidity or simply circumference (strength or size)?
    I'm not quite sure what you mean by circumference. I definitely feel more stable with a belt...it lets you tighten up your core.
    Quote Originally Posted by Viking_Power View Post
    Nice pullin. Thats a hell of a workout.
    Thanks!

  8. #2083
    Squat Heavy, Squat Often Cards's Avatar
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    damn man, nice deads and squats. I can only hope to hit 375 squat by the end of the year. Me and herandi had a race to 4 pps with deads, you down for a race to 5 pps?
    H: 5'7" W:185
    Goals: 495 -315 -585

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  9. #2084
    Chubbs McGee Auburn's Avatar
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    Quote Originally Posted by RedSpikeyThing View Post
    I'm not quite sure what you mean by circumference. I definitely feel more stable with a belt...it lets you tighten up your core.
    I'm mostly talking about tightness at the bottom of the squat from the increased abdominal size with the belt.

  10. #2085
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    Quote Originally Posted by Cards View Post
    damn man, nice deads and squats. I can only hope to hit 375 squat by the end of the year. Me and herandi had a race to 4 pps with deads, you down for a race to 5 pps?
    thanks guy. Hell yeah I'm in for a race to 5 plates
    Quote Originally Posted by Auburn View Post
    I'm mostly talking about tightness at the bottom of the squat from the increased abdominal size with the belt.
    I think the abdominal size is smaller because I put the belt on as tight as I can. Either way, it's definitely the increased tightness that gives stability. If you've never used one you should give it a shot...just ask someone at your gym if you can borrow theirs for a set or two.

  11. #2086
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    Volume/B
    Squat
    bunch x bar
    5 x 135
    5 x 185
    3 x 225
    add belt
    5 x 290
    5 x 290
    5 x 290
    5 x 290
    5 x 290 ****ing sweet

    Overhead Press
    warmups only
    bunch x bar
    bunch x bar
    5 x 65
    5 x 95

    Bentover Row
    bunch x bar
    15 x 65
    15 x 95
    12 x 105
    8 x 105

    Face Pulls
    4 sets x weird numbering system on weight stack

    rotator cuff stuff

    Notes
    Squats were awesome....surprisingly easy and still deep. I narrowed down the pain to my shoulder. I know I've been flip flopping on what's causing it, but I'm fairly confident on this. My friend showed me some mobility tests and my left shoulder failed compared to my right. Also my elbows and tricep feel 100%, it's just my shoulder that's bugging me, specifically on external rotations. I'm looking up some rehab stuff and am only doing warmups for my pressing work this week.

  12. #2087
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    Can I join your and Cards race to 5 plates?
    Age: 24
    Height: 5'11"
    Weight: 215
    Deadlift: 460
    Status: Bulking

  13. #2088
    WBB Team Captain Coke's Avatar
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    Good job man, just the squats alone are putting you over the top.

  14. #2089
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    Quote Originally Posted by Viking_Power View Post
    Can I join your and Cards race to 5 plates?
    I don't see why not. We should make this an official contest in the contest section.
    Quote Originally Posted by CoCoa View Post
    Good job man, just the squats alone are putting you over the top.
    Thanks Coke!

  15. #2090
    Squat Heavy, Squat Often Cards's Avatar
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    nice squats. we could make it a contest but i never check that form lol. Not to mention i feel like we're all around the same area.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  16. #2091
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    Quote Originally Posted by Cards View Post
    nice squats. we could make it a contest but i never check that form lol. Not to mention i feel like we're all around the same area.
    Thanks cards. I'm down with keeping it between us small guys.

  17. #2092
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    Recover/A
    Squat
    bunch x bar
    10 x 135
    5 x 185
    3 x 225
    3 x 225

    Bench Press
    warmups only
    bunch x bar
    10 x 95
    10 x 115
    6 x 135

    Chinups
    6
    6
    5

    Barbell Curls
    10 x 45
    10 x 45

    rotator cuff stuff

    Notes
    Squats felt good. I tried benching with my feet further back and my heels up, rather than flat feet. It felt unbelieveably easier with the bigger arch. I may stick with that The shoulder's feeling pretty good, but still a little achy. I'm working on the mobility and it should be back to normal soonish.

  18. #2093
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    I'm out of town today and tomorrow for the Flyers vs. Islanders game tonight I'll try and hit the iron saturday morning, but it's homecoming so I'm pretty sure that's going to waste away any progress I would have made anyways haha
    It's taking forever to gain back the weight I lost on vacation, but it is coming....I'm 160 again!

  19. #2094
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    Quote Originally Posted by RedSpikeyThing View Post
    I'm out of town today and tomorrow for the Flyers vs. Islanders game tonight I'll try and hit the iron saturday morning, but it's homecoming so I'm pretty sure that's going to waste away any progress I would have made anyways haha
    It's taking forever to gain back the weight I lost on vacation, but it is coming....I'm 160 again!

    Good to hear that you're putting some weight back on. Gaining weight always feels good.
    Age: 24
    Height: 5'11"
    Weight: 215
    Deadlift: 460
    Status: Bulking

  20. #2095
    Senior Member Bruteman's Avatar
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    The weight might be coming back slowly, but the strength seems to be coming back well. Nothing wrong with being just as strong, but lighter.
    My Journal
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  21. #2096
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    Quote Originally Posted by Viking_Power View Post
    Good to hear that you're putting some weight back on. Gaining weight always feels good.
    yeah it's nice to finally see that scale moving
    Quote Originally Posted by Bruteman View Post
    The weight might be coming back slowly, but the strength seems to be coming back well. Nothing wrong with being just as strong, but lighter.
    The strength is coming back quickish. I want to put some pounds on to get them up faster!

  22. #2097
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    Intensity/A

    Squats
    bunch x bar
    8 x 135
    5 x 185
    3 x 225
    1 x 275
    add belt
    5 x 300
    5 x 300
    5 x 300
    5 x 300
    5 x 300

    Bench Press
    bunch x bar
    5 x 95
    5 x 115
    1 x 135
    5 x 145
    5 x 145
    5 x 145 NO PAIN!

    Chinups
    6
    6
    6

    Face Pulls
    12 x "15"
    12 x "15"
    12 x "15"

    Notes
    Everything felt great today! Squats are still moving up and the depth is there too. I fiddled with my bench press and it felt good. I tried a slightly wider grip and really cranked my upper back into the bench. Seemed to work, the weight was just flying up.

  23. #2098
    Senior Member Sidior's Avatar
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    Glad to hear there was no pain while benching. What is the new routine you are following?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  24. #2099
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    Quote Originally Posted by Sidior View Post
    Glad to hear there was no pain while benching. What is the new routine you are following?
    I'm following the texas method for lower body and starting strength with some added upper back work for my upper body. I've decided to throw in the towel with the power cleans and just do various rows.

  25. #2100
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    5x5 at 300, nice.
    Age: 24
    Height: 5'11"
    Weight: 215
    Deadlift: 460
    Status: Bulking

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