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Thread: West Coast Conditioning

  1. #26
    C.S.C.S. ddegroff's Avatar
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    Crazy stuff Kev!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  2. #27
    Learning as I progress
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    Looks like more and more people doin this stuff. Makes me wanna start doin it again too.

    Sick stuff kev, should be interestin to watch you progress.
    Complication breeds desperation.

  3. #28
    Senior Member KevinStarke's Avatar
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    Thanks guys. My conditioning has always been poor so improving it I think will really help me progress as a whole in the weightlifting world.

  4. #29
    Senior Member bill's Avatar
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    Kevin the ufc is on LOL, You could train and be a good light wt?
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  5. #30
    Senior Member KevinStarke's Avatar
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    haha I dont know, i've been thinking of learning Sambo. Maybe out in California i'll give it a shot.

  6. #31
    WBB Team Captain Coke's Avatar
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    The upper body training and lower body plyos all look ace man.

  7. #32
    Senior Member KevinStarke's Avatar
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    Coke - Thanks man

    Deadlifts welcomed me back today by tearing open a really old shin wound they'd given me long ago. Everything felt real good today strength and form wise. I kept everything on the lighter side because im still feeling out this new routine and seeing how its gonna effect my body considering im working the **** out of my legs doing lower body plyo's twice a week, lower lifting twice a week, and conditioning twice a week. The strength trainer/Oly lifter I met at the gym a while ago was there again today and was watching my squats. He told me I was burying my squats so I was pretty pleased considering all he does is bury squats. Definitelly gotta get used to squatting high bar, but its definitelly easier to get deep squatting high bar. The weight with squats was easy i'm just focusing no getting the form down for now. My grip strength has really gone to crap since I havn't been pulling in many months now. I'm gonna slowly work on building it back up, the weight on deads was no problem but i'm only pulling double overhand now so i'll have to blast my grip if I wanna keep up with my back strength. First time pulling in months and first time pulling conventional in even longer. Also my first time shrugging in god knows how long, strapped up for those so I could focus on my traps and work my grip later. Anyway heres the workout..

    Heavy Lower Lifting:

    *Treadmill*
    *Rotator Cuff Stuff*
    *Light Stretching*

    ATF Squats (High Bar, long rests talking with the Oly lifter between sets) -
    45 x 5 (Back squat)
    45 x 5 (Front squat)
    135 x 8
    185 x 3
    205 x 3
    205 x 3
    205 x 3

    Deadlift (Conventional, Double Overhand, 30 Second Rests) -
    135 x 5
    185 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 8

    Cambered Bar Goodmornings (60 Second Rests) -
    45 x 5
    135 x 5
    185 x 3
    205 x 8
    205 x 8

    BB Shrugs (Straps for the 225 sets) -
    135 x 10
    185 x 10
    185 x 10
    225 x 12
    225 x 12

    Hanging Crunches (Knees to Elbows) -
    x 12
    x 15
    x 12

    DB Side Bends -
    60 x 12
    60 x 12

    DB Hammer Curls -
    30 x 8
    45 x 8
    45 x 8
    35 x 12

    DB Farmers Walk -
    70's x Around the free weight area

    Plyometrics: (All sets done with 30 second rests)

    Slams -
    x 10
    x 10
    x 10
    x 10

    Plyometric Pushups -
    x 8
    x 8
    x 8

    *Assorted core work, cable crunches, decline crunches, etc...*
    *Calves*
    *Rotator Cuff Stuff*
    *Hip Flexibility Stuff*
    *Knee Stability Stuff*
    *Stretching*
    Last edited by KevinStarke; 01-12-2007 at 04:53 PM.

  8. #33
    Resident Dick #2 LiftingKid's Avatar
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    Taking time off from deads=death when you go back to them

    Good luck with this new routine.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  9. #34
    putting in work Roark's Avatar
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    looking good kevin

    any particular reason for the move? school?
    the fear of losing removes the desire to win

  10. #35
    Iron4Life
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    Aweseome new workouts Kev...
    Looking forward to see the result... now you will be not only be a strong mofo, but a conditioned one as well... wait, is your name Anthony?? Next thing you know you'll be rowing to Nova Scotia!!

    haha

  11. #36
    Senior Member HeavyBomber's Avatar
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    Workout looked good to me.
    Last edited by HeavyBomber; 01-12-2007 at 08:46 PM.

  12. #37
    There may be hope yet. JustinASU's Avatar
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    So, I apologize if it's been asked, but, what are you doing in a homoerotic state like Cali?
    Credulous at best
    Your desire to believe in
    Angels in the hearts of men.
    But pull your head on out of your hippie haze
    And give a listen
    Shouldn't have to say it all again

  13. #38
    WBB Member
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    Nice workouts KS.

    Why did you move?

  14. #39
    Senior Member KevinStarke's Avatar
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    Liftingkid - Yah man I know all too well.

    Roark - Yah I have to check in to my dorm on the 20th and then classes start on the 25th.

    Bearwolf - haha thanks man, hopefully better conditioning will lead to me being a better lifter overall.

    Heavybomber - Thanks big guy.

    JustinASU - I go to school in San Francisco, plane leaves on the 20th.

    SpecialK - Movin on the 20th, school time.

  15. #40
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    o crap big K is deadlifting, nice workout homes
    2000 or bust

  16. #41
    C.S.C.S. ddegroff's Avatar
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    Looks like a good start to this craazy routine!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  17. #42
    Senior Member KevinStarke's Avatar
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    Stump - haha yah im pumped to be pullin again, conventional double overhand is like learning to deadlift all over again for me though I was all sumo mixed grip before.

    ddegroff - Yah hopefully it'll get even better.

  18. #43
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    Good stuff in here. Grip work sucks, but it definitely pays off after a little time. What do you do for your RC? Oh yeah, when you do the plyo push ups, are you using boxes, or just coming off the ground on the push?
    Last edited by Mike G; 01-13-2007 at 02:59 PM.

  19. #44
    Senior Member KevinStarke's Avatar
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    Coming off the ground and exploding. I just do different shoulder rotations and typical RC work. My grip strength used to be real strong, could hold on to 585 no problem with chalk but I didn't deadlift for several months now and i've gotte get it back.

  20. #45
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by HeavyBomber
    Workout looked good to me.
    Me too!! -

  21. #46
    King Nothing ericg's Avatar
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    Good stuff going on in here bro. Nice.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  22. #47
    Senior Member KevinStarke's Avatar
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    Thanks guys.

    6 more days..

  23. #48
    Team Chesticles! Unholy's Avatar
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    w00t cali here you go.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  24. #49
    Resident Dick #2 LiftingKid's Avatar
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    The grip strength should come back fairly quickly.

    No more snow to shovel when you get to Cali
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  25. #50
    Senior Member Sidior's Avatar
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    Deadlifts!11!1!1!!!!!!!!!!1!! <3
    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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