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Thread: West Coast Conditioning

  1. #601
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    awesome pressing my man
    2000 or bust

  2. #602
    Gaglione Strength Chris Rodgers's Avatar
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    Freaky strong benching as usual dude!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  3. #603
    Who me? Chubrock's Avatar
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    Damn killer pressing man...awesome work as usual.

    Fuck, fight, or hold the light.

  4. #604
    WBB Team Captain Coke's Avatar
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    Super sessions man, nice job.

  5. #605
    Senior Member KevinStarke's Avatar
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    Thanks everyone! Things are feeling good and my shoulder is too thankfully.

    Lower:

    BB Deadlift -
    135 x 10 (Sumo)
    185 x 5 (Sumo)
    225 x 3 (Sumo)
    275 x 3 (Sumo)
    315 x 3 (Sumo)
    365 x 1 (Sumo)
    385 x 1 (Sumo)
    405 x 1 (Sumo)
    425 x 0 (Sumo)
    405 x 1 (Conv.)
    425 x 1 (Conv.)
    365 x 3 (Conv.)

    BB Squat (High Bar / Wider Stance) -
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    295 x 3
    315 x 3
    345 x 1
    370 x 1

    SSB Front Squat /w Chains (50lbs of Chains) -
    155 x 8
    *Add 50lbs Chains
    155 + Chains x 5
    185 + Chains x 3
    205 + Chains x 3
    225 + Chains x 3
    245 + Chains x 3
    265 + Chains x 3
    155 + Chains x 20

    * Bunch O' Core
    * Back Extensions
    * Mobility Work
    * Jump Rope

    BW: 167

    My elbow sleeves came so I figured why not pull from floor since I can protect the scar tissue now. I also wanted to appease CR and give him something to laugh about. Been sometime since I've pulled from the floor and even longer since I've pulled sumo but I thought I would give it a shot. My injured shoulder is the one I supinate for mixed grip and no matter how I position myself and my shoulder the pulling strain the injured area receives from it just isn't worth the risk at the moment so I pulled with straps. Once the shoulders feeling better I'll start trying the old mixed grip again.

    I intended to just do sumo pulls since the strongest my pulls have ever been was a 495 x 1 sumo pull. Working up everything felt fine but wasn't breaking the floor super fast. Up to 385 things were smooth but 405 felt super sluggish and 425 barely left the ground. If I can just get the weight up to mid shin I can finish well over that I'm sure, hips just aren't where they used to be I suppose.. must make stronger... I decided to try some conventional and as you can see from the video's they look much smoother which is strange since I've never once in my life pulled more conv. then I can sumo. I think 425 might even be within 10-20 lbs of my old PR? Deadlift hates me, yet I love it so much... gonna keep pulling conv, I think all the closer stance high bar squatting has had a lot of carry over compared to my sumo.

    The SSB front squats with chains felt amazing, every rep was deep and felt very strong. The 155 + Chains x 20 was more taxing on my conditioning than anything but was an awesome way to finish the session, all in all feeling good and strong.

    405 x 1 Sumo Deadlift -


    405 x 1 Conv. Deadlift -


    425 x 1 Conv. Deadlift -
    Last edited by KevinStarke; 09-15-2013 at 05:57 AM.

  6. #606
    Gaglione Strength Chris Rodgers's Avatar
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    Wow, you DO deadlift!


    Nice job, the conventional definitely looked easier. It's crazy that you are basically at parallel before you break it off the floor conventional. We definitely have different builds lol.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #607
    Who me? Chubrock's Avatar
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    Haha it's retarded that I have to be happy with the fact that I'm ALMOST as strong as you on our deadlifting...wtf man! Nice job ha.

    Fuck, fight, or hold the light.

  8. #608
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    Unless you plan on pulling in a competition sometime soon, might be worth training hook grip to avoid abusing the injured shoulder. It's rough at first but a) transfers to oly if you ever start messing with that and b) is more important to keep that scap area healthy than set gym prs. 425 is no joke without training up to it.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  9. #609
    Senior Member KevinStarke's Avatar
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    CR - Hah! I'm certain you and I are built very different if your avatar says anything. Conventional is definitely feeling better than sumo these days I'm gonna stick with it.

    Chub - Mwahaha! Thanks Chub, grow a beard trust me.

    Ljo - I don't plan on competing anytime soon and I'm definitely interested in hook grip if it means my shoulder doesn't hurt during heavier pulls.

    Upper:

    BB Bench -
    Bar x Lots
    135 x 8
    185 x 5
    185 + Monster Mini's x 3 x 6
    * Remove Bands
    225 x 3
    265 x 1
    285 x 1
    315 x 1
    335 x 1
    345 x 1 (PR)
    315 x 3 (PR)
    275 x 5

    Pull Ups -
    x 12
    +25 x 10
    +25 x 10
    +25 x 10
    x 12

    * CSR
    * Band Press Downs (Light Band)
    * Band Face Pulls (Light Band)
    * RotCuffStuff
    * Mobility Crap
    * Jump Rope

    BW: 167

    Went in to today to train my roommate and not lift since I planned on doing ME upper again tomorrow or Thursday. Was having him do some speed bench and hopped in to do a few sets myself. My shoulder felt a bit iffy at first and then loosened right up and felt great. I took the bands off and decided to just do my ME full range work today instead, but yah that's why there's band work warm up hah. 335 for a single was the plan but when 315 and 335 both flew up I said screw it and went for 345. I cant remember if my old PR was 340 or 345 but either way I'm considering this a PR because A. it's been 6-7 years since I was moving weight like that and B. I can assure you that my old PR wasn't nearly as smooth/fast as this one. Also 315 x 3 is a 1 rep PR which makes me happeh Heavier weight is feeling awesome in my hands again and the 315 triple after that felt really good as well. I could have probably gone for more on the single, something around 355ish maybe but I decided to train smarter and drop the big balls. Time to deload soon and then start all over again with the rotation. All in all incredibly, extremely, stupendously pleased with this session.

    345 x 1 BB Bench -
    Last edited by KevinStarke; 09-17-2013 at 07:50 PM.

  10. #610
    Rob Schilke | GFX Designer thecityalive's Avatar
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    holy shit CR is right...you were basically // there. I'm going to take a page from your book and Bench jockey it for a while.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #611
    Gaglione Strength Chris Rodgers's Avatar
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    Sick bench man! Definitely looks like you have more in the tank
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  12. #612
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    suck it dude. over double bodyweight bench? suck it.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  13. #613
    Senior Member KevinStarke's Avatar
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    thecityisalive - Hey i've been less of a bench jockey these days than i've ever been! I just happen to bench more than I can front squat... god that sounds bad.

    CR - Thanks I definitely had more in the tank, just deathly afraid of pushing it too far these days. Gonna gradually build it up, the goal is 365x1 and 315x5 by the end of the year.. we shall see.

    Ljo - Didn't you bench 295 recently?? That's over double bodyweight too sir!
    Last edited by KevinStarke; 09-18-2013 at 05:11 PM.

  14. #614
    mrelwooddowd Patz's Avatar
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    awesome! very dramatic approach to form too..lol

    it's a good thing you nailed it because i'm not sure he could have saved you!
    _________________________

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    http://http://www.wannabebig.com/for...83#post1766083

  15. #615
    Senior Member KevinStarke's Avatar
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    Thanks! Yah the dramatic approach arch took a long time to build and I really think improving my squat lately has helped strengthen my posterior chain in a way that's helped remove any discomfort I used to get years ago using the same arch.

    That's my roommate he's actually gotten really good at reading me when spotting and does a great job, though some side spotters couldn't hurt.
    Last edited by KevinStarke; 09-19-2013 at 10:35 AM.

  16. #616
    Senior Member KevinStarke's Avatar
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    Lower:

    SSB Speed Squat w/ Chains (Box / Foam / 50 lbs Chains) -
    155 x 8
    * Add Chains
    155 + Chains x 5
    205 + Chains x 2 x 3
    225 + Chains x 2 x 3
    245 + Chains x 2 x 3
    265 + Chains x 2 x 3
    295 + Chains x 1
    315 + Chains x 1
    335 + Chains x 1

    SSB GoodMornings w/ Chains (50 lbs Chains / Wider than squat stance) -
    155 + Chains x 8
    175 + Chains x 8
    195 + Chains x 8
    205 + Chains x 8
    * Remove Chains
    205 x 12

    Leg Press (Close Stance) -
    2pps x 12
    3pps x 12
    4pps x 12
    5pps x 12
    6pps x 10
    3pps x 20

    * Core Work
    * Standing Cable Pull Downs to Abdomen (Close Grip)
    * Band Pull Aparts (Monster Mini)
    * RotCuffStuff
    * Mobility Work
    * Jump Rope

    BW: 168

    Lower back is still pretty beat from those deadlifts from last session, not deadlifting for a while has made me soft lol. Felt really good everywhere else though and strength and speed felt good today. I train with a new guy lately and he's 6'2" so the chains were set up a lot more in favor for him in terms of effectiveness. I had a bit more deload at lockout than I would have liked but the reps all felt strong and pretty fast, 265+ Chains could have been a bit quicker. The 3 heavier singles all felt pretty good as well and my speed on the rep of 335 felt great.

    The GM's with chains were a lot of fun and i'd never done them with chains before. The weight used for those sets felt pretty good especially with a sore back, will definitely do these again especially at higher reps. My knees and quads are really happy with me throwing in some higher rep close stance leg presses to the mix every 3-4 weeks. All in all every pleased with the session, nice empty gym today as well.

    335 + 50lbs Chains x 1 Box Squat -
    Last edited by KevinStarke; 09-20-2013 at 02:58 PM.

  17. #617
    Who me? Chubrock's Avatar
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    Damn Kevin...strong ass squat day!

    Fuck, fight, or hold the light.

  18. #618
    Senior Member Invain's Avatar
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    That 345 bench looked real smooth, definitely have more in you.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  19. #619
    Senior Member KevinStarke's Avatar
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    Chub - Yah the speed felt good my hips are finally coming around I hope.

    Invain - Felt great, was really on that day.

    Upper:

    BB Speed Bench w/ Chains (50lbs of Chains) -
    Bar x Lots
    135 x 8
    185 x 5
    *Add Chains
    185 + Chains x 2 x 3
    195 + Chains x 2 x 3
    205 + Chains x 2 x 3
    215 + Chains x 2 x 3
    235 + Chains x 1
    255 + Chains x 1
    275 + Chains x 1
    295 + Chains x 1 (PR?)

    BB Floor Press (Pauses) -
    225 x 8
    275 x 5
    295 x 5
    315 x 3
    335 x 1
    245 x 10 (Close Grip)

    Pull Ups -
    x 12
    +30 x 10
    +30 x 10
    +30 x 10
    x 10
    x 8
    x 8

    * Seated DB Press
    * DB Hammer Curls
    * RotCuffStuff
    * Mobility Work
    * Jump Rope

    BW: 168

    Speed was really good today especially during the doubles. The singles all felt great and everything was fast aside from the 295 + Chains which puts me at my max I hit the other day. My DE oriented days keep turning in to heavier lifting than I really should be doing and my shoulder is feeling it. It's nothing bad but my shoulder is definitely a bit off, wasn't too happy with me today and I could feel it on the heavier sets. I'm thinking a deload for upper next week might be a good thing, possibly lower as well. Certainly can't hurt and I haven't deloaded in while. All in a solid session.
    Last edited by KevinStarke; 09-24-2013 at 01:44 PM.

  20. #620
    Gaglione Strength Chris Rodgers's Avatar
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    SSB squat looked easy and your bench strength makes me furious.


    Take care of that shoulder...stop being like me and doing ME lifts on everything twice per week lol.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  21. #621
    Who me? Chubrock's Avatar
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    9,780
    Damn brother...big ass press.

    Fuck, fight, or hold the light.

  22. #622
    Senior Member KevinStarke's Avatar
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    CR - There's a far bigger difference in our deads than our bench though, which makes ME furious! Thanks it felt real smooth, was trying to really just focus on speed that day so didn't wanna over do it.. I should try doing that on bench day more.

    Chub - Thanks man I can't stop feeding the monkey!

  23. #623
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    What do you do for mobility re/prehab for that shoulder?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  24. #624
    mrelwooddowd Patz's Avatar
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    It's like a rap video up in here wit all dem chainz..
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  25. #625
    T.J.W. TheLion's Avatar
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    Wow man, that bench max really flew up. Same with the squatting. Awesome stuff, definitely following the journey
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

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