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Post by Deleted on May 10, 2006 12:20:14 GMT -5
Now that I've found a real place to train (Power Palace in Chatsworth, CA) I've decided to give Westside methods a try. I'm going to adapt it for raw lifting by leaving out movements like board presses and adding some assistance exercises that will help me to lift raw like DB bench press. The bench press is my worst lift, and I think it's largely due to weak pectorals (along with general weakness  ), so I'm going to try to emphize the chest with lots of DB presses on bench days. To start out with I'm going to make my ME exercises the regular bench press and box squat on a box that's just below parallel, because it's been a while since I've maxed out on bench and I've never maxed out on box squat, and I'm going to need these numbers to calculate my percentages. I'm planning to change ME exercises every 2 weeks. For squat ME exercises, I'm going to rotate from some type of squat to some type of deadlift to some type of good morning. For DE squats, I'm going to wave from 65-82% of my box squat max, and for DE bench I'm going to use 60% of my bench max with no wave. I'm going to start with no chains or bands, and probably add bands at some point in the near future. That's pretty much it as far as methodology. I'm posting this here mainly to motivate me to keep at it and to record every workout. Any critiques of my methods or workouts is welcome! As of Wed. May 10 I'm 245 lbs. My best lifts so far are Bench 245, Squat 365 and Deadlift 505 but the deadlift was with straps, so in a couple of weeks we'll see what I can do without them. Ryan |
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Post by Deleted on May 10, 2006 12:22:56 GMT -5
ME Squat
Box Squat 315x1, 365,1, 405xM -- jumped up too much because 365 felt good. 385 should go next week.
Glute Ham Raises BWx2x10, 10lb.x1x8
BB Row (Overhand, Underhand) 135x10,10; 155x 10,8; 185x6,5
Standing Ab Pulldown 75x15x4
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Post by Deleted on May 10, 2006 12:24:32 GMT -5
ME Bench
Bench Press 225x1, 245x1
DB Bench 70x8x1, 80x8x2
DB Tricep Extensions 35x8x3 – 15 sec. rest between sets
Lat Pulldown 175x8x3
Standing Ab Pulldown 75x15x4
I just realized I forgot to do rear delts -- good thing I'm posting this log!
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Post by dopar66 on May 10, 2006 14:39:24 GMT -5
Hey, Ryan.
Yep, you have discovered a great side benefit of this log! A brain jogger!
Your ME days are looking good. To be able to hit your PR's consistently is absolutely a measure of success and improvement. Wasn't too long ago I had a DL that I thought was my end-all be-all, and now I'm consistently able to hit it for triples (not every outing, but regularly). I think once you get to adding bands, throwing in circa-maxes, etc you'll see gains you never dreamed of!
Keep up the awesome work bro.
God Bless.
Doug P.
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Post by Deleted on May 12, 2006 11:55:03 GMT -5
DE Squat
Box Squat 235x2x12 60 sec. rest
Speed DL 315 x 6 -- 3 regular, 3 sumo 60 sec. rest
Glute Ham Raise BWx10x6
BB Row (Overhand, Underhand) 185x(8,6)x3
Strict Curl 75x8x3
Standing Ab Pulldown 75x15x4
Total workout time was about 1.5 hours, going to try to speed it up a little next time.
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Post by Deleted on May 16, 2006 11:05:38 GMT -5
DE Bench
Bench Press 145x3x9 -- 3 grips, 60 sec. rest
DB Bench Press 80x 8,8,7
Tricep DB Extension 35x8x4, 20 sec. rest
DB Rear Delts 25x8x3
Lat Pulldown 175x8x2, 200x5
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Post by Deleted on May 16, 2006 11:13:43 GMT -5
ME Squat
Box Squat 315x1, 385xM, 385x1
This was a tough one mentally... I changed my workout time, forgot my Chucks so had to use my boxing shoes, couldn't find the right box so I had to make a jury-rigged deal out of whatever I could find around the gym and it was slipping around... I rushed too much and missed 385 a few inches off of the box.
Missing the weight made me mad enough to go back and get it right. I remembered reading about Chuck Vogelpohl's video where he missed a weight and went back to do it for two reps, and I thought, "I'm going to do that." I made the "box" a little sturdier so it wouldn't slip, turned the music up and loaded the bar again. I didn't get two reps, but I did manage to get one, fighting the bar the whole way. I'm sure it wasn't pretty, but I got it! This was truly a Max Effort squat for me.
The rest of the workout went pretty good after that.
Glute Ham Raise 25x10x3
T Bar Row 135x10, 180x8x2
Strict Curl 95x8x2
Ab Pulldown 100x10x3
DB Side Bend 100x5x2
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Post by dopar66 on May 16, 2006 13:55:37 GMT -5
Way to go after that squat, Bow! That's the kind of intensity I like to see. I can see the logic some guys use to "never miss an attempt in the gym," but doggone if I abide by it. I'm mentally relieved I'm not the only one. :')
That is terrific, and I sure hope to see those numbers jumping way over 4 plates soon!
God Bless.
Doug
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Post by Deleted on May 16, 2006 16:28:25 GMT -5
Thanks Doug. I'm hoping the DE Squats will help, as my main problem seems to be generating enough force out of the hole.
Oh, and congrats on the nice pic in the new PLUSA!
Ryan
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Post by Deleted on May 16, 2006 20:28:09 GMT -5
looking good bro! keep up the great work!!
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Post by dopar66 on May 17, 2006 6:38:29 GMT -5
Thanks, Ryan. That was actually Woody Leonard in the pic. I have laughed about that since I first saw it. Woody is an incredible competitor, a 220 pounder who's pretty new to competing (only two or three years best I recall). Check out the results and see what he did at the Raleigh meet and you'll understand what I mean by incredible competitor!
A funny aside, I emailed that pic to Mom and Dad with the subject "See something funny about one of the pictures?" Their reply was "When did you grow a beard and start wearing glasses?" I've gotten a LOT of mileage out of that one!
:')
God Bless.
Doug
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Post by Deleted on May 24, 2006 20:03:18 GMT -5
ME Bench
Bench Press 225x1, 275xM, 255xM might have gotten the 255 if I hadn't gone for the 275... live and learn
DB Bench 80x8,8,6
Overhead Log Press 120x6, 140x5, 160x2
Neck Harness 25 lbs. 20 reps front back, left, right
Lat Pulldown 200x5x3
DB Side Bend 100x5
Ab Pulldown 100x10x3
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Post by Deleted on May 24, 2006 20:04:53 GMT -5
DE Squat
Box Squat 265x2x10
Pullthrough 50x10, 75x10x2
BB Row (Overhand, Underhand) 185x(10,8), (10,8), (10,6)
Strict Curl 105x5x2
Ab Pulldown 100x10x3
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Post by Deleted on May 24, 2006 20:07:47 GMT -5
DE Bench
Bench Press 145x3x9
DB Bench 85x8x3
Lat Pull 200x8,8,7
Tricep DB Extension 15 sec. rest 35x8x5
DB Rear Delt 25x8x3
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Post by Deleted on May 24, 2006 20:09:18 GMT -5
ME Squat
Conventional Deadlift 465x1, 495x1 PR without straps... most I've ever pulled without straps before was maybe 455
Glute Ham 25x10x3
That's enough for today!
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Post by Deleted on May 24, 2006 20:11:16 GMT -5
ME Bench
Close Grip Incline Bench 205x1, 245xM, 225x1
DB Bench 85 x 7,7,6
Lat Pulldown 200 x 7,6,6
Dips Bodyweight x 8,8
Neck Harness 25 x 20 reps front, back
Ab Pulldown 100x12x3
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Post by Deleted on May 24, 2006 20:12:23 GMT -5
Thanks, Ryan. That was actually Woody Leonard in the pic. I have laughed about that since I first saw it. Woody is an incredible competitor, a 220 pounder who's pretty new to competing (only two or three years best I recall). Check out the results and see what he did at the Raleigh meet and you'll understand what I mean by incredible competitor! A funny aside, I emailed that pic to Mom and Dad with the subject "See something funny about one of the pictures?" Their reply was "When did you grow a beard and start wearing glasses?" I've gotten a LOT of mileage out of that one! :') God Bless. Doug I was wondering why you looked nothing like your avatar! ;D |
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Post by 3speed on May 25, 2006 6:19:38 GMT -5
Bow,
I was the one in the picture and the funny thing is Doug actually looks a little like my avatar.
Heres waving at you Doug.
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Post by dopar66 on May 25, 2006 6:25:18 GMT -5
3Speed, I'd say that's a fair and accurate assessment. :')
Bow, that's a cruel and unusual incline close grip! Impressive!
God Bless.
Doug
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Post by Deleted on May 26, 2006 17:17:16 GMT -5
DE Squat
Box Squat 75% of max 290x2x8 4 sets no belt, 4 sets with belt
Pullthrough 75x10, 100x8x2
BB Row (Overhand, Underhand) 225x(6,6),(8,4),(8,4)
Strict Curl 125 x 1,1,M missed the last single halfway up
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Post by Deleted on May 26, 2006 17:25:18 GMT -5
3Speed, I'd say that's a fair and accurate assessment. :') Bow, that's a cruel and unusual incline close grip! Impressive! God Bless. Doug I think the kindest thing that could be said for my bench is that it's a huge number... for a tiny woman.  The bench press has always been hard for me. I'm not sure why. When I first started lifting weights (around 5-6 years ago) I was a fat 200 lbs. and it was all I could do to bench 95 lbs. for a few reps, so considering where I started I guess I shouldn't feel too bad. I've never really followed a powerlifting program for very long, so hopefully this Westside stuff will help me out. |
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Post by Deleted on Jun 7, 2006 14:18:32 GMT -5
DE Bench
Bench Press 135 + Mini Bands x3x9
DB Bench 85x7,7,6
Dips BWx8,7
DB Rear Delts 25x8x3
Been away from the forum for a while, but not from the gym!
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Post by Deleted on Jun 7, 2006 14:19:58 GMT -5
ME Squat
Deadlift 505x1, 525xM
Glute Ham Raise 45x8x3
Bent Row 225 x (8,5); 245x (6,3); 275x (3,1)
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Post by Deleted on Jun 7, 2006 14:24:23 GMT -5
ME Bench
CG Incline 235x M, 1
I wasn't focusing on the first one, rushing too much.
Incline JM Press 135x10; 15x7x2
Lat Pulldown 200x8,8,7
DB Rear Delt 25x10x3
Side Bend 100x6x2 -- Pulled something in my lower back, not being careful enough probably -- dang!
Ab Pulldown 100x12x3
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Post by Deleted on Jun 7, 2006 14:34:06 GMT -5
DE Squat
Box Squat -- 80% of 385 -- 310x2x6
Pullthrough 100x10x3
Seated DB Curl 40x7x3
Seems like on squat days I don't feel like doing much else!
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), so I'm going to try to emphize the chest with lots of DB presses on bench days.
