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Thread: West Coast Conditioning

  1. #626
    Senior Member KevinStarke's Avatar
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    Ljo - Band work and lots and lots of dislocates. It's definitely feeling a lot better than it used to and I'm hoping to keep it that way.

    Patz - I got chains on chains on chains!

    TheLion - Thanks man bench is finally back to where it used to be and then some, squatting is finally catching up lol.

  2. #627
    Rob Schilke | GFX Designer thecityalive's Avatar
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    May need some pointers from you as far as getting this bench up like yours. Impressive days, Kev.
    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

  3. #628
    Senior Member KevinStarke's Avatar
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    Thecity - Thanks man feelin good, ask away.

    Lower:

    BB Squat -
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    300 x 2
    325 x 2
    355 x 1
    375 x 1
    385 x 1 (PR)
    385 x 1
    385 x 1

    BB Pause Squats (Closer Stance / 3 Count) -
    250 x 3
    275 x 3
    275 x 3
    275 x 3
    275 x 3
    275 x 3

    SSB Front Squat -
    155 x 8
    185 x 8
    205 x 8

    * Core Work
    * Mobility Work
    * RotCuffStuff
    * Jump Rope

    BW: 168

    Weight felt good on my back today, playing with my form a bit again and working more and more kinks out as I go. Everything felt pretty strong and pretty fast and 385 is I believe a 5-10lb PR for my closer stance/higher bar setup I've been running for a while. The pause squats were a first for me and I really really liked them, very humbling and very effective. The angle of the video makes me look just slightly but a trusted mate at the gym said all 3 looked good. All in all very pleased with the session.

    385 x 1 BB Squat -
    Last edited by KevinStarke; 09-25-2013 at 09:14 PM.

  4. #629
    T.J.W. TheLion's Avatar
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    Nice lift, very strong bro
    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

  5. #630
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    Technique looks great, aside from the angle that looks a touch high like you said. From the side definitely doesn't look like too close of stance
    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.

  6. #631
    Rob Schilke | GFX Designer thecityalive's Avatar
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    way to push through the hole!
    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

  7. #632
    Senior Member KevinStarke's Avatar
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    Thelion - feeling good squats coming nicely.

    Ljo - my feet are slightly more than shoulder width which is a lot closer than I used to squat, shoulder width or closer for the pause squats. A squat can never be too deep and I'm hoping readjusting my form some more, loosening my hips a bit more, and gettin some proper shoes will help me keep it well below parallel.

    Thecity - thanks! I need more box squats me thinks.
    Last edited by KevinStarke; 09-27-2013 at 07:56 AM.

  8. #633
    Senior Member Invain's Avatar
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    I've actually found I hit weight easier when I sink them a little bit as opposed to trying to stop around parallel. Might be because I used to do so much Olympic style squatting.

    If you do box squats, make sure they are below parallel. I've never gotten anything out of higher box squats.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  9. #634
    Who me? Chubrock's Avatar
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    Strong squatting Kev...nice job!

    Fuck, fight, or hold the light.

  10. #635
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Haven't really done box squats in forever. May help in my RAW approach
    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. #636
    Senior Member KevinStarke's Avatar
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    Thanks guys!

    Thecity - Box squats are awesome, nothing has helped me with strength out of the hole like box squats, heavy and speed work included.

  12. #637
    Senior Member KevinStarke's Avatar
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    Upper Day:

    2-Board BB Bench -
    Bar x Lots
    135 x 8
    185 x 5
    225 x 3
    * Add 2-Board
    275 x 5 (Pauses)
    315 x 8 (PR)
    335 x 5 (PR)

    BB Bench -
    170 x 27

    Pull Ups -
    x 12
    +25 x 10
    +30 x 10
    +35 x 10
    x 10
    x 8

    * Banded Face Pulls (Light Band)
    * Banded Press Downs (Light Band)
    * KB Upright Rows
    * DB Hammer Curls
    * RotCuffStuff
    * Jump Rope
    * Mobility Work

    BW: 168

    Went in today with a deload day in mind but I honestly feel fine and felt good warming up so I decided to give my chest and shoulders a "deload" and just do board presses. 315 x 8 was a 5 rep PR and 335 x 5 was a 1 rep PR so i'm pretty please with that. The bodyweight rep out might have been a rep PR overall, and is a PR for 170 at least since I used 165 last time for maybe 25 or 26? Buddy convinced me to go to the local YMCA with him. The one pro was it has a Forza bench and a nice bar, the cons are everything else... All in all not too high energy today but busted out a decent session, 315 is feeling really comfortable in my hands and that's what i'm goin for at the moment.

  13. #638
    T.J.W. TheLion's Avatar
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    There was no hint of "deload" in that workout, lol. Damn good session tho
    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

  14. #639
    mrelwooddowd Patz's Avatar
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    Lol..315 x 8 deload. Roooofl!
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    http://http://www.wannabebig.com/for...83#post1766083

  15. #640
    Senior Member KevinStarke's Avatar
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    TheLion/Patz - Hah, yah... deload didn't quite happen but I wanted to avoid heavy full range which I did. Someday i'll follow the plan.

  16. #641
    Who me? Chubrock's Avatar
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    Hahaha nice.

    Fuck, fight, or hold the light.

  17. #642
    Senior Member KevinStarke's Avatar
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    Lower:

    BB Speed Pulls w/ Chains (50lbs of Chains / Conv.) -
    135 x 8
    185 x 5
    225 x 2
    * Add Chains
    225 + Chains x 2 x 10

    BB Rack Pulls (Mid Shin) -
    315 x 3 (Conv.)
    365 x 3 (Conv.)
    385 x 2 (Conv.)
    405 x 1 (Conv.)
    425 x 3 (Sumo)
    455 x 1 (Sumo)
    475 x 1 (Sumo)
    495 x 1 (Sumo)
    515 x Miss (Sumo)

    SSB Paused Front Squats (3 Count) -
    155 x 5
    175 x 5
    195 x 5
    205 x 3
    225 x 3
    175 x 12 (No Pauses)

    * Bunch O' Core
    * Jumpe Rope
    * Foam
    * Mobility Work
    * RotCuffStuff

    BW: 167

    Mid shin is my big sticking point on conventional pulls so I wanted to hit it pretty good today. The Speed Pulls felt great and were very fast, probably need to up the weight a bit from now on or get more chains. 425 from the floor a few weeks ago honestly felt better and easier than 405 from mid shin today, starting from my sticking point with no speed or momentum makes me hate myself dearly. Hips felt great on the sumo's and my core/hip strength is definitely improving. Felt good to make some heavier weights move but just didn't have the 515 in me. The paused SSB fronts were my buddies idea and were awesome in the painful kill-me-now kind of way. Deadlifts blow and I suck, but all in all a solid session.

  18. #643
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Progress is progress Kev. Why the switch from conv to sumo on the rack pulls?
    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

  19. #644
    Senior Member KevinStarke's Avatar
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    Thecity - I always do both when I do rack pulls and i'm a much stronger sumo puller than I am conventional. I've pulled 495 from the floor several times before and I like to warm up conventional till it gets hard and then switch to sumo.
    Last edited by KevinStarke; 10-03-2013 at 09:11 PM.

  20. #645
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    Really strong all around man. You're pressing strength is still amazing.

  21. #646
    T.J.W. TheLion's Avatar
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    great session bro, I'd have no hangups about that workout
    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

  22. #647
    Senior Member KevinStarke's Avatar
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    Vince - Thanks bud good to see you logging sessions again.

    TheLion - Hah thanks man, i'm just joking about being all whiney about deadlifts I love em there just my worst lift.

  23. #648
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    BUMP
    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. #649
    Senior Member KevinStarke's Avatar
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    Oh, looks like some posts got lost alon the way. I'm still sick, going on 2 weeks and appears to have become an upper respiratory issue now. Haven't lifted in almost 2 weeks but here are the sessions that got lost on here right before I got sick.

    Upper:

    BB Speed Bench (Monster Minis / 30s rests) -
    Bar x Lots
    135 x 8
    185 x 5
    * Add Bands
    195 + Monster Minis x 2 x 12

    BB Bench -
    275 x 8
    255 x 8
    235 x 10

    * Seated DB Press
    * Pull Ups
    * CSR
    * DB Hammer Curls
    * Band Press Downs
    * Mobility Work
    * Jump Rope
    * RotCuffStuff

    BW: 167

    Lower:

    BB Squat -
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    345 x 1
    365 x 1

    Called it... Cold swear and wheezing. Then the sickness began... Still sick at the moment and everytime I think I'm getting better I wake up feeling like garbage again.

  25. #650
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    Dude, walk it off already
    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.

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