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Post by JK-ice on Nov 21, 2015 10:50:47 GMT -5
Hey everyone, I'm a 23 year old lifter, 5'6, 144 pounds from Windsor, Ontario, Canada, across the river from the city of Detroit. It's awesome to see forums where Raw lifters around the world can share training ideas and advice. Somewhere we can all benefit from eachother's experience and knowledge. It's only been more than a couple weeks back in the gym after 3 years out. There are many factors to which I somehow got out of the habit of lifting, but all that matters is the present on forward. Well the past is still useful as my old training logs from the few years powerlifting let me see exactly what worked and what didn't work. My old training log from late 2010 through 2012 is on these forums. forums.supertraininggym.com/index.php/topic/1422-joels-training-log/The method for training that I use is the westside-barbell method. It seems to be one of the most effective systems for continuously training all types of strength year round. The website www.westside-barbell.com contains an abundance of powerlifting information that can be incorporated into anyones training regiment. All of the exercises in the articles on their site can be switched between any exercise in someone else's routine. There are of course many world record holders who use different methods of trainin. Thankfully my job and skateboarding have kept me in a very good physical shape. My hamstrings are actually stronger now than at the peak of my training.
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Post by JK-ice on Nov 21, 2015 11:09:59 GMT -5
Thursday November 5th, First workout back Start 7:35pm End 8:40pm Upper body workout
Close Grip Bench 135 x 15 155 x 5 missed 6th 155 x 5 155 x 6
Flat Bench 135 x 9 135 x 5
DB Tricep extensions 15 x 17 20 x 8 20 x 7 20 x 7 20 x 8
1 arm DB rows 65 x 15 75 x 10 75 x 10
Rear delt DB flies trying to heal a shoulder injury that is preventing me from squatting 10 x 33 10 x 36 10 x 35
straight leg sit-ups 45 plate x 50
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Post by JK-ice on Nov 21, 2015 11:25:53 GMT -5
Saturday November 7th 2015 Start 8:35AM End 9:45AM
Lower body Workout Front squats (4-box) Just below paralell box If anyone is wondering, I only train with box squats, they are harder than non-box squats and build a stronger squat with less weight. this article explains a lot 135 x 15 www.westside-barbell.com/articles-by-louie-simmons/articles-published-in-2004/366-box-squatting155 x 13 155 x 12 Inverse Curls on glute ham raise bench (bodyweight leg curl)10 reps 9 reps 8 reps Straight leg, Close stanced pull throughs (single pulley)95 x 20 95 x 22 105 x 18 Chest supported Rows with close parallel grip90 x 20 90 x 15 90 x 12 outter rotator cuff machine10 x 15 10 x 15 10 x 15 Standing leg raises40 reps 40 reps obliques 20 reps next day November 8th 2015 Extra workout
Sled pulling160 for 1 trip 205 for 1 trip 205 for 1 trip Good mornings135 x 18 115 x 20 115 x 20
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Post by JK-ice on Nov 21, 2015 11:37:44 GMT -5
Sunday November 8th 2015 Start 11:00AM End 12:00PM Upper body workout
Incline DB Bench 35 x 20 55 x 17 55 x 16 55 x 12
Incline skullcrushers to nose 60 x 15 80 x 12 100 x 4
Tricep DB rollbacks 20 x 10 20 x 9 20 x 8
Tricep pushdowns with straight bar 30 x 30 30 x 30
Low Pulley rows (single pulley) 80 x 8 60 x 13 60 x 10 50 x 15
Decline situps with 6kg med ball 3 sets of 20 reps
Next day November 9th 2015 Extra workout
DB tricep extensions 12.5 x 40 12.5 x 20 12.5 x 20
Lat pulldowns semi-wide grip 105 x 20 90 x 20 75 x 30
rear delt machine 45 x 35 45 x 30 37.5 x 30
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Post by JK-ice on Nov 21, 2015 11:48:23 GMT -5
Tuesday November 10th Start 6:45AM End 8:15AM Lower body workout
Good mornings 135 x 15 185 x 7 155 x 13 155 x 15
Sled pulls 140 x 2 trips 140 x 2 trips 140 x 2 trips
Ukrainian deadlifts with kettlebell 50 x 25 60 x 30 60 x 50
Chest supported row wide grip 90 x 12 90 x 12 90 x 12
Planks 45 x 90 seconds 90 x 45 seconds
Next day, November 11th 2015 Extra workout Start 6:40 End 7:12
Sled pulling 205 x 1 trip 205 x 1 trip 205 x 1 trip
Reverse hypers 3 sets of 30 reps
Standing Abs with rope, on lat pulldown machine 35 x 20 35 x 30 35 x 15
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Post by JK-ice on Nov 21, 2015 12:07:52 GMT -5
Thursday November 12th 2015 Start 6:35AM End 7:40AM Upper workout
Close Grip Bench 135 x 12 155 x 5 165 x 6 175 x 5
Flat Bench 135 x 12 135 x 8
DB Tricep extensions 25 x 8 20 x 10 20 x 10 20 x 9 35 x 20 pushdowns
1 arm DB rows 80 x 12 85 x 10 85 x 10
Rear delt flies 15 x 25 12.5 x 25 12.5 x 25
Hanging leg raises 2 sets of 25 reps
Next day November 13th Extra workout start 10:55 end 11:30
standing 1 arm tricep extensions 15 x 16 12.5 x 22 12.5 x 17 10 x 18
Barbell rows 95 x 28 95 x 30 95 x 25
Rear delt rows, stomach on the incline 12.5 x 40 12.5 x 45 12.5 x 45
Straight leg situps 45 x 40 reps 45 x 40 reps
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Post by JK-ice on Nov 21, 2015 13:31:51 GMT -5
Saturday November 14th 2015 Lower body workout
2 sets of reverse hypers as warm up
Box squats using the Dave Draper device (4 box- just below parallel) Known as the Top Squat, this thing is great and is just as helpful for bicep tendonitis. Helps a lot with an outside rotator injury not being able to squat, 135 x 15 185 x 6 205 x 5 225 x 6 225 x 5
Inverse curls 11 reps 11 reps 8 reps
Straight leg close stance pull throughs 115 x 17 115 x 16 115 x 15
Chest supported row parallel grip 100 x 17 110 x 11 110 x 12
standing back supported leg raises 3 sets of 20 reps holding an 8kg medicine ball with the feet
Next day November 15th extra workout Start 9:10AM End 9:50AM
Reverse hypers 6 sets
Sled pulling 3 seperate trips of 205
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Post by JK-ice on Nov 21, 2015 18:58:19 GMT -5
Sunday, November 15th 2015 Upper body workout Start 7:50 End 8:45Incline DB bench 5 minutes rest in between working sets35 x 15 warm up 60 x 19 60 x 16 60 x 14 Incline skullcrushers to nose80 x 9 80 x 10 80 x 7 DB tricep rollbacks15 x 20 20 x 10 20 x 10 Tricep pushdowns25 x 20 25 x 19 Low pulley rows parallel grip70 x 15 70 x 12 70 x 12 Elbow and back supported standing 1 legged leg raises2 sets of 25 each leg 3 sets of battling ropes in a rear delt fly method Next day November 16th The main goal in these short 20-30 minute workouts is to recover the main muscles worked from the day before, using high reps 25 and higher it also strengthens the ligaments Extra workout evening and tendons. They always feel great and make the muscles feel more flexible. Here's one of the articles - www.westside-barbell.com/articles-by-louie-simmons/articles-published-in-2011/418-gppTricep rope pushdowns back supported30 x 34 30 x 20 20 x 27 Close Grip Lat pulldowns75 x 40 75 x 25 75 x 30 rear delt machine45 pounds for 3 minutes 45 pounds for 1.5 minutes 1 arm barbell holds for deadlift grip (Ed Coan's favorite)95 for 25 seconds 105 for 22 seconds 115 for 22 seconds
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Post by JK-ice on Nov 21, 2015 19:11:01 GMT -5
On Tuesday hurt my thumb at work, so due to it being swollen and drastic loss in grip strength took the lower body workout off.
Felt good enough on Wednesday night to do a workout.
After the first couple weeks of getting used to lifting again going back to having a speed day for Lower and Bench, switched the Thursday bench to Wednesday to allow more recovery time before heavy Sunday.
November 18th 2015 Speed Bench workout
Bench 115 x 12 warm up the pressure was hurting my thumb so instead did a different speed variation
Explosive jump push ups using my kncukles reduced all strain on the thumb 9 sets of 3 reps 1 minute rest
Inline DB Tricep extensions to shoulder 20 x 17 20 x 11 20 x 12 20 x 11
One arm DB rows 80 x 15 80 x 13 80 x 11
Rear delt DB flies 12.5 x 30 12.5 x 30
DB shrugs 90 x 14 90 x 10 grip fail 90 x 11
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Post by JK-ice on Nov 21, 2015 19:27:07 GMT -5
Saturday November 21st 2015 Usually this day is for a max effort, either a max single or 3-rep max is done. But I figure to not jump to that only 2 weeks back into the gym, especially without a belt yet. Max effort lower workout start 2:45 End 3:45
2 sets of reverse hypers to warm up Zercher squats using a sumo stance (off a pin an inch above the knees) The Zercher squat is a deadlift done holding the bar in the crook of the elbows. As my grip is injured, this deadlift variation works all the same muscles to the same degree if not more. 135 x 12 185 x 10 215 x 8 245 x 5 275 x 5 285 x 6 back rounded on last rep Need more lower back work Was happy to hit these weights was anticipating maybe 255 x 3
Inverse Curls 10 reps 8 reps 7 reps
1 legged leg curls 30 x 14 30 x 12 30 x 12
Chest supported rows close parallel grip 110 x 19 110 x 13 110 x 10
Elbow and back supported leg raises 8 lbs ball 2 sets of 30 reps
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Post by 3speed on Nov 21, 2015 20:52:41 GMT -5
Welcome aboard JK. It looks like you have a good handle on the Westside principles. You are getting in a good amount of volume which is always a good thing.
You will find that there are several very experienced lifters on this board who have developed an advanced level of lifting knowledge through personal trial and error - experimentation - while paying careful attention to what their body was telling them. They might chime in from time to time with observations or suggestions or even questions about your training. If they do, they are honestly trying to help. We don't play games here. We all want the same thing - to get stronger.
Once again, welcome aboard. Stay smart with your training.
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Post by JK-ice on Nov 22, 2015 9:18:23 GMT -5
Thank you for the welcoming, it's good to be welcomed into this type of forum. Looking at everyone's logs there is always lots of helpful advice and discussion, that is something very valuable within these communities. The first training log there was little community involvement. Any criticism, observations and suggestions are always welcome, that's one of the main reasons for logging my training here. We all just want to help each other get as strong as possible and stay as healthy as possible. It seems like a lot of you guys have the majority of your training volume as the main powerlifts. Something like that will probably help my bench, the first time doing westside I feel like a lot of the bench variations were useless for RAW lifting. As far as volume I monitor it and aim for 20% from Core exercises and 80% from the special exercises.
This time around I'll be incorporating a lot more flexibility work, something overlooked before that probably would have been setting myself up for injury.
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Post by 3speed on Nov 22, 2015 11:13:22 GMT -5
You have obviously been reading up on us. You are correct in regards to training styles. I probably spend more than 90% of my time training the core lifts. I can't speak for the others here, but I see no value in doing a variety of accessory work. I believe strongly in the SAID principle - Specific Adaptation to Imposed Demands - combined with the Specificity principle. I want the muscle and nerve patterns of any accessory work to be as specific as possible to the core lift. For squat: HB squat, Anderson squat, paused squat and half squat. For bench: CG bench. Deadlift: conventional (I pull sumo), snatch grip, deficit and block pulls. I will sometimes devote an entire training session to one of these 'accessories' for various reasons.
And, of course, as one guy in my gym likes to point out, I'm just too old to waste energy on extra stuff.
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Post by osu122975 on Nov 22, 2015 17:24:14 GMT -5
As long as you're making progress, that is what counts.
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Post by JK-ice on Nov 22, 2015 17:31:10 GMT -5
The SAID principle makes a lot of sense, it really has to be specific and the carry over for different exercises often isn't as much due to being so different from the classical lifts. So a lot more reps can go towards mastering the specific movement.
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Post by JK-ice on Nov 22, 2015 17:57:28 GMT -5
Sunday November 22nd Extra workout - Lower Start 1:31PM End 1:52PM
Good mornings 95 x 25 95 x 25
45 degree hypers 3 sets of 35 reps
Standing abs with bands tied to top of power rack 50 reps 40 reps tricep fatigue made me stop
Sunday November 22nd Max effort Bench workout Start 3:50PM End 4:50pm
Bench 95 x 15 135 x 5 160 x 5 180 x 5 185 x 5 185 x 5 135 x 10 135 x 7
Incline skullcrushers to nose 80 x 15 80 x 12 80 x 9
Tricep DB rollbacks 22.5 x 9 20 x 10 20 x 9
Low pulley parallel rows For some reason the machine at this gym is way different in weight than the other gym, despite both being single pulley setups 135 x 17 150 x 11 150 x 9
1 legged leg raise 2 sets of 25 reps
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Post by JK-ice on Nov 25, 2015 11:41:12 GMT -5
Monday November 23rd 2015 Extra workout - upper start 6:30AM End 6:45AM
Band tricep pushdowns For some reason there's a random thick band looped onto the top of a rack at the gym 40 reps 20 reps
Bench 2 sets of 95x25
Tuesday November 24th Dynamic lower workout Start 10:53AM End 11:43AM
Speed safety squat squats 10 sets of 2 reps @ 190 in 12 minutes forgot about the weight of it which I included in the first calculation 60% 180(+11) but the weight was actually 190(+11) 65%
Stiff leg deads (holding a strict arch to increase flexibility) 135 x 12 135 x 8
Ukrainian Deadlifts 90 x 20 90 x 20 90 x 20
Chest Supported row wide grip 100 x 25 120 x 15 120 x 15
Hip machines Inner and outer superset 3 sets of 15 reps each
45 degree side bends 35 x 15 35 x 13
Wednesday November 25th Dynamic Bench workout Start 6:38 AM End 7:40 AM
Speed Bench 8 sets of 3 reps @ 125(60%) in 8mins 30s
Flat Bench 145 x 15 135 x 8
Incline DB tricep extensions to shoulder (not resting on shoulder) 20 x 14 20 x 15 22.5 x 10 22.5 x 10 22.5 x 8 20 x 13
Barbell rows 135 x 19 135 x 10 135 x 10
Face pulls 22.5 x 30 27.5 x 20 27.5 x 20
Hammer Curls 20 x 15 25 x 10 25 x 10
Abs on lat pulldown one foot in a few feet ahead of the other 2 sets of 75 x 15 each foot
Extra workout Wednesday November 25th
body weight reverse hypers 3 sets of 40 reps These always are my go-to when the back is feeling tight, great stretch too.
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Post by osu122975 on Nov 25, 2015 15:25:24 GMT -5
So I assume you are in the intensification phase of WS based on what you're doing.....
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Post by JK-ice on Nov 25, 2015 20:45:53 GMT -5
Not quite sure what you mean by intensification, not familiar with any intensification phase other than the crazy circa-max that the elites do before meets. I'm just trying to steadily increase the workload and work on my weaknesses, with 3 week waves of special exercises, and this was my first of a 3 week speed wave. This only being the first 3 weeks of being in the gym, thought it would be unwise to jump into the usual WS of maxing out 4 out of 6 workouts, especially without a belt. Also this time I'm going to break some WS rules by adding a some weeks in a row of Bench for reps to actually get good at bench pressing instead of other bench-like movements that don't help my body type. First time doing WS it barely helped my bench, was stuck at 240 after 3 months with a mid-way sticking point instead off the chest, then after that only 30 pounds of progress over a year and a half.
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Post by osu122975 on Nov 26, 2015 9:19:03 GMT -5
It would greatly benefit you if you compete raw to limit your main movements to 3 or less. Use the ones most beneficial to the lift. Only rotate them every 3-4 weeks. Rotating every week doesn't do much for you at this stage. Stick mostly with the competition lifts.
For example, this is not just a WS thing but how everyone should train when not prepping for a meet.
If you have trouble coming out of the hole on the squat, work some pause squats for your assistance work. If you have trouble off the chest, work some partial bench presses focusing on chest to half way up to keep the strain on the front delts and pecs. Then your accessory work is just your body building stuff.
For your main lifts, I'd rotate flat bench, incline bench and decline bench and in addition I'd add a slingshot in that process as 6 different workouts.
For the squat and deadlift, depending on the weakness, work the block pulls, deficit pulls, low box squats, squats, sumo, conventional, hack squat.
As for the famous good morning movement, I'd keep those in as assistance work only, not a ME movement.
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Post by JK-ice on Nov 26, 2015 11:13:51 GMT -5
It would greatly benefit you if you compete raw to limit your main movements to 3 or less. Use the ones most beneficial to the lift. Only rotate them every 3-4 weeks. Rotating every week doesn't do much for you at this stage. Stick mostly with the competition lifts. For example, this is not just a WS thing but how everyone should train when not prepping for a meet. If you have trouble coming out of the hole on the squat, work some pause squats for your assistance work. If you have trouble off the chest, work some partial bench presses focusing on chest to half way up to keep the strain on the front delts and pecs. Then your accessory work is just your body building stuff. For your main lifts, I'd rotate flat bench, incline bench and decline bench and in addition I'd add a slingshot in that process as 6 different workouts. For the squat and deadlift, depending on the weakness, work the block pulls, deficit pulls, low box squats, squats, sumo, conventional, hack squat. As for the famous good morning movement, I'd keep those in as assistance work only, not a ME movement. Cool man sounds good for those guidelines for the lifts to choose from, I'll try to rotate sumo deficit pulls, conventional deads, squats, and I'll add front squats on a low box since they benefit deads and squats so much. In the Bench I'll stick to those 3 things. One thing is clear that my close grip bench doesn't carry over to my bench. I've learned in the past as well that floor press, and board press do nothing for my bench except make the lift more explosive. One thing is that in order to lift at 100%+ for 4 weeks in a row, the max exercise has to change each week to avoid taxing the heavily, the max exercise has to change each week. So it I will rotate those 7 max exercises. I will however use those primary 7 lifts in 3 week waves of accessory work after the core exercises. So it will probably look something like this, let me know if you guys think this will be good or if there's too much in a row anywhere, hopefully I'll have a slingshot soon. Week Max Lower Lower accessory lift Max Bench Bench accessory lift 1 Conventional Front squats low box Flat Bench Decline Bench 2 Sumo Deficit Front squats low box Incline Bench Decline Bench 3 Front squat on low box Front squats low box Decline Bench Decline Bench 4 Squat Sumo Deficit Flat Bench Incline Bench 5 deload High rep good mornings high rep Sumo Deficit DB bench rep max high rep incline bench 6 High rep good mornings high rep sumo deficit DB bench rep max high rep incline bench 7 Squat Squats Decline bench Flat bench 8 Front squats on low box Squats Flat Bench Flat Bench 9 Conventional Squats Incline Bench Flat Bench 10 Sumo Deficit Front squats on low box Decline Bench Decline Bench 11 Sled pulling high rep Front squats on low box Decline DB press max high rep decline 12 Sled pulling high rep Front squats on low box Decline DB press max high rep decline
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Post by osu122975 on Nov 26, 2015 20:36:23 GMT -5
Don't believe the hype that the max lift has to change that often. Remember, max effort is the heaviest you can go that day. It's not about PR's, no matter what you read. It's about optimal training. There's a lot out there on the internet about WS, but it's a small glimpse at best.
WS is all about optimal training. I can tell you, training maximally while rotating different exercises will not matter. The CNS is still affected the same regardless of rotation. A variation is still close enough to the competition lift to cause CNS burnout.
Close grips may not carry over from a max effort movement, but they will certainly be beneficial when done as assistance for higher reps. You won't hit your triceps any harder than that with the exception of dips.
Getting stronger in variations when using them for max effort work is useless w/o doing them for at least three reps. Remember, when doing variations for ME work, the idea is not strength alone, but for adding muscle as well. If you're gonna do true 1RM work, I'd highly advise using only the competition lifts to accomplish that because that will be your greatest carryover.
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Post by JK-ice on Nov 29, 2015 0:36:10 GMT -5
Yeah it seems the best route is to do small waves of the core lifts are a lot more effective for getting better at that specific exercise. Going to probably stick with 3-6 reps for my core exercises for a while. Thank you Osu
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Post by JK-ice on Nov 29, 2015 9:01:26 GMT -5
Wednesday November 25th 2015 Extra workout Start 10:50 PM End 11:15 PM
Orange band pushdowns 2 sets of 50 reps
Lat pulldowns wide 90 x 25 90 x 25
Push ups 2 sets of 25
Friday November 27th 2015 Max jump
Dropping off a 15 inch box then jumping onto a 40 inch box
warm up 4 jumps
Saturday November 28th 2015 Bodyweight: 150 pounds Max effort lower workout Start 10:12 PM End 11:35 PM
Conventional deadlifts - no belt 135 x 12 225 x 8 265 x 5 285 x 7 305 x 5 225 x 5
makeshift Reverse hypers 30 reps 4 sets of 25 DB x 15 reps 1 sets of 25 x 10 slow with a pause at the top 1 set of 25 x 15 reps
1 legged laying leg curls 40 x 6 20 x 12 20 x 12 20 x 10 20 x 8
T-bar rows parallel Grip 70 x 15 80 x 12 80 x 10 80 x 10
Standing Abs with bands orange band x 60 reps Went and discovered an identical band two orange bands x 25 reps
Hanging from 1 hand 2 sets of 6 seconds
Since Wednesday had a tightness and some pain on the left glute and lower back connection, it feels fine with an arch though, only hurts when stretching that area rounding the back. That's why I pushed the reverse hypers so much. Felt good to deadlift again.
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Post by JK-ice on Nov 30, 2015 22:25:01 GMT -5
Sunday November 29th 2015 Bodyweight 146 lbs Bench Workout Start 11:20 AM End 12:25 PM
Flat Bench 135 x 10 155 x 3 175 x 3 195 x 3 205 x 3 195 x 3 195 x 3 135 x 12
Decline skullcrushers 50 x 15 60 x 12 70 x 11 80 x 6
tricep pushups where the elbow touches the ground then the face brought to the ground (basically a hammer grip skullcrusher motion) Theres a variation I learned from a bodybuilder but the shoulders rotate outward, hammer grip with the fists rolling on the ground keep the shoulder in line 3 sets of 15 reps on the knees followed by rope pushdowns to exhaust them to the fullest
Chest supported t-bar rows wide grip 75 x 13 75 x 10 75 x 10 drop set 50 x 5 60 x 12
2 sets of battling ropes
2 sets of medicine ball leg raises
Sunday November 29th Extra workout Start 9:50 PM End 10:20PM
Sled pulling 6 trips with 160 lbs
Standing abs with med ball 3 sets of 25 reps
Monday November 30th Extra workout Start 6:22 PM End 6:43 PM
Bar tricep pushdowns 30 x 60 40 x 30 35 x 30
DB millitary press 30 x 21 25 x 17 20 x 18
Close Grip Lat pulldown 105 x 25 75 x 25 75 x 20
Moderate jump workout Dropping off 2 stairs then jumping over a 30 inch gate
9 sets of 3 reps last 3 sets thought I should be landing in a full squat and exploding from there instead of just jumping
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