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Post by Chris Mangano on Jun 5, 2006 11:28:48 GMT -5
Thought it would be nice to have my own log on here....
I am using a Westside/conjugate method for training. I have never done a powerlifting routine before, and this seemed like a good choice. My body seems to respond better to low volume, high intensity work and WS seemed to fit right in with that. At this point I am pretty much a beginner to strength training, so any routine would probably work well.
I am 5' 10" and weigh ~170lbs (depending on time of day and what I have eaten). My current max lifts (in training) are: squat - 310, bench - 195, deads - 285. I don't have a lot of experience deadlifting, but from the very little amount I have done, I think that will be my best lift. I just seem to be suited to deadlifting (I have already pulled 330 from mid shin). I think benching will be my weakest lift. My goals for the end of the year (6 months out) are: squat - 350, bench - 250, deads - 400 for a 1000 total. I also plan on competing in a 100% raw event early next year.
This is actually the middle of my training "week." I go Thu/Fri/Mon/Tue. I am in my third week of training. I plan to do 9 week cycles with a 1 week deload every 10th week.
Any suggestions/comments are more than welcome.
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Post by dopar66 on Jun 5, 2006 12:37:17 GMT -5
Just a few comments. Comment one is I replied to this a minute ago, and between the time I started typing and the time I hit the "reply" button, my 6 hour login expired. Go figure! :')
My first (real) comment is you have an excellent foundation. Given your height and weight, you have some very decent lifts! Definitely something to build on. Michael Wicker, a master lifter, may be a similar comparison: tall and lanky, long arms, but one heck of a lifter. If you look up his results, you'll see what a guy with a somewhat similar build is doing in this fed.
Second comment: Westside is a pretty advanced method. You'll have to stay in tune to your body for any signs of overtraining. Also, don't get frustrated if you don't see immediate gains, give it time. You're still getting your body used to heavy weights in a powerlifting schemata. (That's my $2 word for the day.) Give it time, but don't let yourself get overtrained.
Third and last, I think you've set lofty but reasonable goals. You'll have to work your hindparts off to reach them, and one year from now I'd like to see you had reached or surpassed all the goals.
Keep us posted on the massive gains, bro!
God Bless. Doug P.
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Post by Chris Mangano on Jun 6, 2006 10:42:07 GMT -5
Missed my Dynamic Effort bench day yesterday. My department took me out to lunch for my bday and I wasn't able to get to the gym last night. I plan on doing it today. Not sure my body can handle a max effort day anyways right now.
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Post by Chris Mangano on Jun 6, 2006 15:44:31 GMT -5
Week 3, Day 4 - 6/6/2006 Dynamic Effort Bench
Dynamic Lift - Bench Press Warmup 65 x 10 95 x 10 95 x 8
Work Sets (8): 135 x 3
Accessory Lifts 1 Arm Tri Extensions (3): 30 x 6
DB Shoulder Press (3): 45 x 6
Chest Supported Rows (3): 130 x 6
On the bench lifts I really focused on my setup and my hand position, trying to polish my technique. I think I have found both a good placement for my hands and my feet. Today was the first time I really felt my legs helping me drive the bar up.
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Post by dopar66 on Jun 7, 2006 6:36:30 GMT -5
ALRIGHT! That is utterly incredible to be able to find a groove that quickly! I don't even want to begin to tell how many years I trained before I settled on the placement/positioning I'm now using. That's awesome news, Chris!
Keep up the outstanding work, bro!
God Bless. Doug
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Post by Chris Mangano on Jun 7, 2006 10:49:28 GMT -5
Well, I know my setup is nowhere near perfect, but it was nice to actually feel myself going in the right direction.
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Post by Chris Mangano on Jun 7, 2006 11:14:55 GMT -5
Thought it would be good to get all my previous logs in here...
Week 1, Day 1 - 5/18/2006 Max Effort Bench
Max Lift -Incline Press (1): 1 x 145
Accessory Lifts Tricep Pushdowns (3): 8 x 6 (setting on the pulley stack)
DB Front Raises (3): 8 x 20
Rows (3): 8 x 85
I didn't do a good job of keeping track of my warmups and my sets leading up to my max, so all I had was the lift I maxed out on. This was also my first time lifting weights in over 3 weeks, so I was pretty weak. 3 weeks later I maxed at 185 on the incline press.
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Post by Chris Mangano on Jun 7, 2006 11:38:24 GMT -5
Week 1, Day 2 - 5/19/2006 Dynamic Effort Lower Body
Box Squats (8): 2 x 135
Accessory Lifts Romanian Deadlifts (5): 5 x 185
DB Side Bends (3): 6 x 30
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Post by Chris Mangano on Jun 7, 2006 11:55:28 GMT -5
Week 1, Day 3 - 5/22/2006 Dynamic Effort Bench
Dynamic Lift - Bench Press (8): 3 x 115
Accessory Lifts 1 Arm Tricep Extensions (3): 6 x 25
DB Shoulder Press (3): 6 x 30
Lat Pulldowns (3): 6 x 135
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Post by Chris Mangano on Jun 7, 2006 12:00:31 GMT -5
Week 1, Day 4 - 5/23/2006 Max Effort Lower Body
Max Lift - Pin Pulls (mid shin): Warmup: 8 x 95 8 x 95 8 x 135
Work Sets: 3 x 185 3 x 225 3 x 245 1 x 275 1 x 305 1 x 315
Accessory Lifts Pull Throughs (4): 8 x 7 (setting on pulley stack)
Rope Pulldowns (4): 8 x 5 (setting on the pulley stack)
This was the first day I felt really, really good after my 3 week layoff. It was also the first time I pulled 300+ in anything, so that left me feeling good the rest of the day.
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Post by Chris Mangano on Jun 7, 2006 12:04:27 GMT -5
Week 2, Day 1 - 5/25/2006 Max Effort Bench
Max Lift - Incline Press: Warmup (3): 8 x 65
Work Sets: 3 x 85 3 x 105 3 x 125 1 x 135 1 x 155 1 x 165
Accessory Lifts Tricep Pushdowns (3): 8 x 8 (setting on pulley stack)
DB Front Raises (3): 8 x 20
Chest Supported Rows (3): 7 x 115
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Post by Chris Mangano on Jun 7, 2006 12:16:51 GMT -5
Week 2, Day 2 - 5/26/2006 Dynamic Effort Lower Body
Dynamic Lift - Box Squat: Work Sets: 2 x 115 2 x 125 2 x 135 2 x 165 (8 times)
Accessory Lifts Romanian Deadlifts (3): 8 x 185
DB Side Bends (2): 6 x 30
Weighted Situps (machine) (2): 6 x 140
I didn't log my warmup for whatever reason.
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Post by Chris Mangano on Jun 7, 2006 12:23:12 GMT -5
Week 2, Day 3 - 5/29/2006 Dynamic Effort Bench
Dynamic Lift - Bench Press: Warmup (3): 8 x 65 8 x 95 8 x 95
Work Sets: 3 x 115 3 x 125 (8 times)
Accessory Lifts 1 Arm Tricep Extensions (3): 6 x 30
DB Shoulder Press (3): 6 x 45
Lat Pulldowns (3): 6 x 150
Close Grip Bench Press (3): 6 x 105
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Post by Chris Mangano on Jun 7, 2006 12:28:23 GMT -5
Week 2, Day 4 - 5/30/2006 Max Effort Lower Body
Max Lift - Pin Pulls (mid shin): Warmup (3): 8 x 95 8 x 95 8 x 135
Work Sets: 3 x 185 3 x 225 3 x 245 1 x 275 1 x 315 1 x 335
Accessory Lifts Pull Throughs (4): 8 x 8 (setting on pulley stack)
DB Front Raises (3): 8 x 20
Weighted Situps (machine) (2): 8 x 110
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Post by Chris Mangano on Jun 7, 2006 12:32:54 GMT -5
Week 3, Day 1 - 6/1/2006 Max Effort Bench
Max Lift - Incline Press: Warmup (3): 8 x 65
Work Sets: 3 x 115 3 x 125 3 x 135 1 x 155 1 x 165 1 x 185
Accessory Lifts Tricep Pushdowns (3): 8 x 8 (setting on pulley stack)
DB Front Raises (3): 6 x 25
Chest Supported Rows (3): 8 x 115
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Post by Chris Mangano on Jun 7, 2006 12:40:54 GMT -5
Week 3, Day 2 - 6/2/2006 Dynamic Effort Lower Body
Dynamic Lift - Box Squat: Work Sets: 2 x 115 2 x 135 2 x 185 (8 times)
Accessory Lifts Romanian Deadlifts (3): 6 x 185
DB Side Bends (2): 6 x 30
Weighted Sit Ups (2): 6 x 140
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Post by Deleted on Jun 7, 2006 14:52:20 GMT -5
Looks like you're making good progress. I started using the Westside program at about the same time as you and I really like it -- I'm seeing my best strength gains ever in a short period of time. Where in So. Cal do you train? I'm at the Power Palace in Chatsworth.
Good lifting,
Ryan
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Post by Chris Mangano on Jun 7, 2006 16:03:19 GMT -5
I currently train at the LA Fitness in Irvine, but I am going to switch to World Gym in Lake Forest.
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Post by Chris Mangano on Jun 8, 2006 21:02:53 GMT -5
Didn't lift today, sick as a dog. Hopefully I can get my DE squat day in tomorrow if I feel better. Either way I will start week 4 on Monday.
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Post by Chris Mangano on Jun 9, 2006 17:00:51 GMT -5
Well, still really sick today. Went to work for a couple of hours then came home and slept. Looks like I won't be lifting until Monday again.
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Post by Deleted on Jun 9, 2006 21:21:50 GMT -5
Good to see somebody else doing a westside based routine. Hopefully you get better by monday, theres nothing worst than hitting the heavy weights while being sick
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Post by Chris Mangano on Jun 12, 2006 16:02:28 GMT -5
I still wasn't feeling great today and almost didn't go to the gym. I eventually kicked my donkey in gear and went...very glad I did.
Week 4, Day 1 - 6/12/2006 Max Effort Bench
Max Lift - Close Grip Press (thumbs at start of knurling): Warmup (3): 8 x 95
Work Sets: 3 x 115 3 x 135 3 x 145 3 x 155 1 x 165 1 x 175 1 x 185 Miss x 205 (3/4 up)
Accessory Lifts Plate Raises (3): 8 x 35
I got 3/4 the way up on that 205 before my spotter had to give me a little help. I have never benched anything over 200 before, so to have almost got it up, using a close grip even, was a great feeling.
On the way to the gym I hit tons of traffic on the freeway and had to cut my workout short in order to get back to work.
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Post by Chris Mangano on Jun 13, 2006 15:53:23 GMT -5
Week 4, Day 2 - 6/13/2006 Dynamic Effort Lower Body
Dynamic Lift - Box Squat: Warmup (3): 6 x 95
Work Sets: 3 x 115 3 x 135 2 x 155 (3 times) 2 x 135
Accessory Lifts Glute Ham Raise (3): 8 x BW
Reverse Cable Side Bends (3): 6 x 80
Rope Pulls (2): 6 x 140
This was the first time I have used a box below parallel and let me tell you, it was way different. My hips were screaming at me to stop. I think 155 was too heavy and I should have just stuck with 135. But now I know.
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Post by dopar66 on Jun 14, 2006 6:37:10 GMT -5
Hey, Chris. The good thing is you didn't injure yourself. The other good thing is now you know you can double that weight off the box! You got out of your comfort zone not just by going to the below parallel box, but by upping the weight 20 pounds. That's a huge barrier you just busted, and a giant step on the way to improvement.
Nice hole shot on the 205! To go 3/4 up on a "cut it short" workout, right after singling up from 165 to 185, that is excellent, bro! Keep on pumping!
God Bless. Doug
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Post by Chris Mangano on Jun 15, 2006 16:56:23 GMT -5
Week 4, Day 3 - 6/15/2006 Dynamic Effort Bench
Dynamic Lift - Bench Press (60% max): 8 x 65 8 x 75 6 x 95 3 x 115 3 x 135 (8 times)
Accessory Lifts Barbell Tricep Extensions (seated): 8 x 50 5 x 60 3 x 70
DB Shoulder Press (standing): 8 x 35 5 x 40 4 x 45 3 x 50
Chest Supported Rows: 6 x 90 4 x 100 2 x 110 1 x 120
Didn't feel fantastic today, just didn't feel like my bench form was right. I think I am going to do the tricep extensions laying next time. It takes too much energy just getting the bar overhead. If I had a partner this wouldn't be a problem, but I don't, so it is.
I'm heading out of town early tomorrow morning, so no max lower day for me tomorrow. It's probably better anyways, my right knee has been hurting the last couple of days. I'll give it a rest this weekend and get back at it Monday.
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