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Post by Deleted on Jun 8, 2006 16:45:29 GMT -5
Gonna keep a log online, my current maxes as of 2-3 months ago are Squat:335 Dead: 330 Bench: 275 Short term goals : Bench 300, Squat and deadlift 400 Weak Areas: Hams, Chest, Bench setup Strong points: None  Im on my 6th week of westside routine and i feel stronger each week Heres yesterdays ME bench workout 1 board press 135 x 5 155 x 5 175 x 5 195 x 5 215 x 5 230 x 5 245 x 5 270 x 3 280 x 3 290 x 1 295 x 1 DBShoulder Press 60 x 12 60 x 12 60 x 12 Close Grip Dip BW x 8 BW x 8 BW x 8 Overall: not a bad workout, i still cant learn the proper bench positioning so im l doing everything on a flat back. i will try to do 300 next week |
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Post by Chris Mangano on Jun 8, 2006 16:52:38 GMT -5
Nice lifts. What do you currently weigh?
As for the bench setup, I try to focus on using the correct setup every time I bench. This means in warmups with very little weight, this means when doing maxes, this means when doing close grip, etc. I figure the more times I do it correctly in training, the easier it will be to do it correctly in a meet.
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Post by Deleted on Jun 9, 2006 21:55:17 GMT -5
Thanks, Im not sure my exact weight but i think im around 210-220
Im gonna start using the correct setups with the lighter weights.
Heres todays ME lower
Good Mornings
135 x 5
155 x 5
175 x 5
200 x 5
225 x 5
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3
Front Squat
200 x 8
220 x 8
245 x 6 ( almost passed out )
Leg Curl
180 x 8
180 x 8
180 x 8
Chins
Bw x 6 x 3
Overall: Good mornings felt very heavy, I was happy with my front squat weight but I think i went a bit overboard, didnt have enough energy to do pull throughs so i just did leg curls instead
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Post by dopar66 on Jun 12, 2006 7:20:26 GMT -5
Well I reckon the good mornings DID feel heavy! That's a load of weight!
Mango, you have some really excellent starting maxes, and some very realistic goals. Have you set yourself a time frame for meeting these goals? From the looks of your routine on the bench you are knocking on the door of 300! Don't know about the dead and squat, haven't seen a workout posted yet where you've done regular squats or deads, but if the improvement from WS is anything like what your bench has done, 400 is just around the bend. I'll keep my eyes on your log, but from the sound so far, you're already just about there!
Keep up the awesome work!
God Bless.
Doug P.
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Post by Deleted on Jun 22, 2006 14:05:13 GMT -5
Thanks dopar,
I havent been able to lift for a few weeks due to a nasal surgery. Doctors said I shouldnt lift heavy for another 3 weeks or so.
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Post by dopar66 on Jun 22, 2006 14:27:53 GMT -5
Ouch! Man, I sure hope your recovery is fast, complete, and pain free as possible.
I think I may have shared this on this forum once, but some of the best advice I've received in a long time came from my dad as he was recovering from having his aorta replaced: "Follow the doctor's orders." He was swinging a golf club, gingerly mind you, six weeks after having his aorta replaced.
God Bless during your recovery!
Doug
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