Dan's westside training journal

Saturday Fever · 06-10-2004, 11:30 AM

I wonder if you're sticking point is a mental block on bench. Or perhaps you'll need to stop doing triples and start doing singles sooner. Where is the bench failing? We can just tweak your next few ME days to get around wherever you're sticking.

sftwrngnr · 06-10-2004, 11:50 AM

Hi Xring,
Thanks for stopping by

.
To get my workout done as efficiently as possible, I will do some other exercise during my rest between sets. For example, when doing triceps pressdowns, I did lateral raises. When I did cable rows, I did strict curls during my rest period. When I did dumb bell triceps presses, I did shrugs. At 5:45 am, there isn't that many people in the gym, so I can get away with doing things like taking the curl bars with me to where I'm doing cable rows.

I also really don't socialize when I'm at the gym. I'm there to get my workout done, and thats it

.

-Dan

sftwrngnr · 06-10-2004, 12:00 PM

Hey SF...
Didn't see your post until just now. I suspect the issue with bench is more mental than anything else. Whenever my shoulder tweaks a little, I kinda freak out. Last week, it twinged a little when I was doing triceps presses. I'm going to try and do some supplemental lifts declines or seated presses (whatever they are called) to work past my head

.
I'm going to be patient on my bench.... It has always been my weakest lift, even when my shoulder was fine. I am feeling stronger, but the reality is that (as obviated by my 1 RM), I'm still pretty weak on bench. If I don't see any forward progress in the next week or so, then I'll get more serious about figuring out what the problem is.

-Dan

Saturday Fever · 06-10-2004, 12:10 PM

Take a look at doing pin presses and board presses as well. Those lifts won't involve the shoulders much but will increase your overall bench strength.

White_Pony · 06-11-2004, 09:47 AM

Quote:

Originally Posted by sftwrngnr

Bench Press:
8X95
5X115
5X135
3X155
3X185
3X195
3X205
1X225
0X245 Got it started, but couldn't push it up... next time

.

try incresing the weight at small amounts...specifically at during the last couple sets. for example: 3x195 3x205 2-3x215 1x225 1x230-35 1x240...etc..etc...

sftwrngnr · 06-14-2004, 12:24 PM

Hi,
So, I did ME DL today, and I was in a hurry, which is a bad.

DL:
135X8
225X5
285X3
315X3
405X1
455X1
495X0 ... pulled it up about 5", and I felt something "give" in my back. I'm thinkin' that I either strained, or pulled a muscle. Either way, I'm thinkin' that deadlifts are out for a few weeks

. It really pisses me off, that I should have had the 495 today, but didn't get it because I was in a hurry.

I will post my other workouts later today (Speed Squat, and Speed Bench) from Friday and Sunday.

-Dan

sftwrngnr · 06-14-2004, 01:55 PM

Hi,
Had a decent workout on Friday

Box Squats
135X2
185X2
225X2
245X2
245X2
265X2

SL DL
135X8
225X5
275X5
315X3
355X3
405X3

Rack Pulls 1" above knees (Rack is dopey, and it's either 1" above, or 3" below).
405X5
475X3
565X1
655X1 (YAY... Full lockout at this weight

! )

Situps
15
15
15
15

Good workout. Total time was 38 minutes.

Saturday Fever · 06-14-2004, 01:57 PM

Get some heat on that back! Heat rubs, heat pads, anything you can get your hands on that's hot.

sftwrngnr · 06-14-2004, 02:01 PM

Had a real intense workout on Sunday

.

Bench (Speed)
135X3
155X3
175X3
175X3
175X3
175X3
175X3

Shrugs
225X10
315X10
405X10
495X5

Curls
50X10
80X7
80X7
80X7

Dumb bell Triceps Presses
70X10
70X10
70X10
75X10

Chest supported rows
135X10
225X10
315X10
405X10
455X5

Cable Rows
210X10
225X10
240X5

Lat Pull Downs
Not sure... forgot to write down... doh!

Total workout was 48 minutes. Good intensity

.

sftwrngnr · 06-17-2004, 12:11 PM

I'm still "off", because my back was still giving me some pain. Doing flat bench was uncomfortable, so I did a lateral press instead (machine).

Lateral Press
8X114
5X164
5X184
3X204
3X224
1X234
1X244

Shrugs
10X135
10X225
10X315
10X405
5X455

Triceps Presses (dumbbell)
10X70
10X75
10X80
5X85

Barbell curls (strict form)
10X80
10X90
7X100
5X110

Pressdowns
10X90
10X100
10X110
5X125

Cable Rows
10X180
10X195
10X210
5X225

Chest supported Rows
10X135
10X225
10X315
10X405
5X455

Total time: 42 Minutes

Summary:
Decent workout. Irritated that flat bench was uncomfy, but expect to be able to do it next week.
Back feels better today -- been putting a heating pad on it during the evening. I suspect DL is still out for a couple of weeks, so I'll alter my DL days.

sftwrngnr · 06-21-2004, 03:30 PM

So,
My back was still aching a little, so I altered my workout a little.

Box Squats:
135X2
135X2
205X2 Back starts yelling at me.

Hack Squats:
460X10
550X5
640X5
730X3
800X1 --> YAY Full ROM.

SL DL (yes...)
135X8
205X5

Rack Pulls
200X5
290X3
380X3
470X3
540X1
560X1

Situps
15
15
15
15

Total time was 37 minutes... light workout. As I'm still concerned about my back. SLDL was ok, so I'm going to go heavier on ME day, but am still going to be cautious.

Saturday Fever · 06-21-2004, 03:41 PM

Interesting what hurts you and what doesn't. I think a healthy dose of weighted hyperextensions, in moderation, would help. Also, reduce the cold time during your contrasting showers by half for awhile.

Great lifting, injury considered. 560 rack pulls are impressive.

Rocco32 · 06-21-2004, 06:03 PM

Yeah, looks like a great workout buddy! And 800 for Hack! Wow, I do like 90

sftwrngnr · 06-21-2004, 10:02 PM

Hey Rock and SF,
Thanks for stopping by

. SF... ya... way weird with what hurts and what doesn't.

So... I have to do a PM workout today, which I don't like anyway... GRRR!

I start with stretching on this weird contraption that really stretches my lower back... makes my back feel real good, so I decide that I'm going to do stretches between sets on deadlifts.

Deadlifts
135X8
225X5
315X3
405X1
455X1
475X0 ... so... there were these HS kids behind me... totally broke my concentration... this guy next to me asks me if I'm gonna try again, and I say "hell ya... I don't like that answer".
475X1 ... Nailed it like it was nothin'!

At this point, I'm thinkin' I'm NOT gonna push it. In my mind, I can hear SF's quote from Dave Tate, to which I then say "Look Dave, I'm just comin' back from tweakin' my back.... LAST WEEK! I equaled my 1 RM... I'm thinkin' that's a pretty damned good effort".

Box Squats
135X2
225X2 REAL weak here (probably from doing HS on Friday)
165X2
205X2

SL DL
135X8
175X5
205X5
315X3
355X3

Shrugs
225X10
315X10
405X10
455X5

Rack Pulls
200X5
290X3
380X3
470X1
560X1
610X1

At this point, I'm REALLY tired
Situps
15
15
15
15

I didn't do rows today, cuz its late, and my sweetie needs to go to the gym when I get home, so I'm done.

Total time: 40 Minutes

Summary: I'm glad my deadlift is back. Back is still a little iffy... didn't go too heavy on SLDL. I am going to add Good Mornings to my routine to strengthen my lower back.

sftwrngnr · 06-24-2004, 12:25 PM

Yesterday was ME BP day. Still was unable to push up 245. I am going to add some supplemental work with pin presses and board presses.

Bench Press
8X135
5X155
5X185
3X205
1X225
0X245 stuck at ~3" above chest will do more speed work, and will add pin presses.

Chest supported rows
10X225
10X315
10X405
5X455
5X475
1X495

Lat pull downs
10X185
10X225
10X245
3X260

Cable Rows
10X185
10X215
10X225
5X240

Triceps Pressdowns
10X80
10X90
10X100
5X105

Triceps Presses (dumb bell)
10X70
10X80
7X90
10X80

Curls (strict, straight bar)
10X80
10X90
10X100
5X110 (PR)

Shrugs
315X10
405X10
455X10

Grips 10 count hold
405
475
495
565
585 - 4 count

Summary: Good workout. Not happy about bench. Will do supplemental work to beat it into submission. Am going to add pin presses and board presses, and will work on increasing speed work.

sftwrngnr · 06-28-2004, 10:50 AM

I took Sunday (Speed BP) off because I needed to get some stuff done on the yard, and had to prep the trailer for our camping trip. Today was ME DL day; I was a little tired because I had to move a ton (literally) of concrete around the yard.

Deadlifts:
135X8
225X5
315X5
405X1
475X1
495X0 So... I talked to this old guy (73) who used to lift heavy, and he said "ya know, I saw you just pull up 475 with no problem... I think your problem is mental, not physical." I decided I didn't like a miss at 495, so I tried again.
495X1 Full lockout... came up with no problem... old dude was right

.

So... I have added 40 lbs to my deadlift this month. I didn't get 500 like I wanted to, but I'll take 495

. Goal for next month is 525.

Box Squats:
135X2
225X2
225X2
245X2
245X2
265X1 (Missed on 2nd rep).

SL DL:
135X8
225X5
275X5
315X3
375X3

Since I'm going camping on the 1st, I'm not going to be able to squat for a week, so I did hack squats:
Hack Squats:
460X10
550X10
640X5
730X5
800X3

Good workout. Legs are totally toast. Considering I tweaked my back two weeks ago, and thought I'd have 4 weeks recovery, I'm elated!

Saturday Fever · 06-28-2004, 03:11 PM

Incredible progress. Absoutely incredible. You'll have that 500 in no time flat. Thank God for old men pissing us off.

sftwrngnr · 06-28-2004, 07:04 PM

Hi back SF,
Thanks for the encouragement. I'm quite pleased with the progress on deadlift. I am going to focus on bench and squat for next month. I pay attention to the advice you give Monstar, and will be incorporating that into my bench work. I still need to work on my box squats in terms of getting more weight, although the improvement on deadlift (which uses essentially the same muscle group) is directly attributable to box squat work as far as I can tell. I just think it looks dopey that I'm getting a miss at 265 on box squats... I guess the only consolation there, is that I'm going well below parallel. I am using a bench at ~10". I'm also going to start doing box squats inside the power cage so that I don't have to worry about getting stuck with nobody to help me if I miss. Same thing with bench press. I am going to do pin presses on Wednesday instead of flat bench. I know I have a serious mental barrier there as a result of my shoulder injury from forever ago (Dr. said I'd NEVER bench above 200 again).

All in all, I'm pretty much on track for my long term goals. If I can consistently improve each of my lifts by 10 to 15 lbs a month, I'll pretty much nail everything I want by next year's meet.

Thanks again.

-Dan

sftwrngnr · 07-12-2004, 03:22 PM

So,
I took approximately a week and a half off for vacation with the family. We went camping and fishing.

I decided to do ME DL yesterday. All in all, it was a decent workout.

DL
135X8
225X5
315X5
365X3
405X3
475X1
495X1
505X0
505X0 First attempt wouldn't budge. Second attempt I got up a couple of inches. I think my focus was off a little.

SLDL
135X8
225X5
315X5
365X3
385X3

BOX Squats
135X2
225X0 I felt my knee tweak a little, so I quit right there. I'm not interested in getting injured.

I was not happy about box squats, so I did hack squats.
Knee felt fine, so maybe I was being overprotective.
440X10
530X10
620X10
710X10
800X5
850X5

Calves (while on the hack squat machine)
440X10
530X10
620X10
710X10
800X10
850X10

And I'm spent

.

Summary: Good workout. I have changed my diet some, and started dropping weight. Thus far, my strength still feels good

.

JerseyDevil · 08-04-2004, 08:11 AM

What happened to Dan?

sftwrngnr · 08-04-2004, 10:41 AM

Hi Jersey,
I didn't TOTALLY disappear (LOL). Basically a combination of vacation, and getting totally swamped at work has resulted in me not training anywhere near as consistently as I need to. I started back in earnest on Sunday, and unfortunately, it showed. I had a "talk with myself" and am going to make sure that no matter what, I put my training as a significant priority in my life... a job, after all, is just a job.
-Dan

sftwrngnr · 08-04-2004, 10:46 AM

Deadlifts
8X135
5X225
5X315
3X375
3X405
1X455
0X495
0X495
0X475 <--- Yeppers... got way weak by slacking off.

Box Squats
135X2
135X2
135X2
205X1 (Miss on 2nd)
175X2
175X2 <--- Again... way weak.

SL Deads
135X8
225X5
315X5
355X5
375X4
405X3
455X0

At this point, I'm quite pissed at myself, and call it a day.

JerseyDevil · 08-04-2004, 10:51 AM

Welcome back! Still a strong workout. You'll be back in no time. You had mentioned you hurt your back and then later your knee, so I was concerned you had a more serious injury. Thankfully that wasn't the case.

sftwrngnr · 08-04-2004, 10:52 AM

Here again, my lack of focus shows....
Becnh
8X135
5X155
5X175
0X225 <-- BAH!

So... I want to figure out what the deal is with my bench. I go to the "Iso Lat Bench" machine, which is basically a vertical bench press.
8X102
10X122
10X142
8X152
6X172
5X182
5X202
3X222
3X232<

06-10-2004, 11:30 AM	#31
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	I wonder if you're sticking point is a mental block on bench. Or perhaps you'll need to stop doing triples and start doing singles sooner. Where is the bench failing? We can just tweak your next few ME days to get around wherever you're sticking.
	yay.

06-10-2004, 11:50 AM	#32
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hi Xring, Thanks for stopping by . To get my workout done as efficiently as possible, I will do some other exercise during my rest between sets. For example, when doing triceps pressdowns, I did lateral raises. When I did cable rows, I did strict curls during my rest period. When I did dumb bell triceps presses, I did shrugs. At 5:45 am, there isn't that many people in the gym, so I can get away with doing things like taking the curl bars with me to where I'm doing cable rows. I also really don't socialize when I'm at the gym. I'm there to get my workout done, and thats it . -Dan
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-10-2004, 12:00 PM	#33
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hey SF... Didn't see your post until just now. I suspect the issue with bench is more mental than anything else. Whenever my shoulder tweaks a little, I kinda freak out. Last week, it twinged a little when I was doing triceps presses. I'm going to try and do some supplemental lifts declines or seated presses (whatever they are called) to work past my head . I'm going to be patient on my bench.... It has always been my weakest lift, even when my shoulder was fine. I am feeling stronger, but the reality is that (as obviated by my 1 RM), I'm still pretty weak on bench. If I don't see any forward progress in the next week or so, then I'll get more serious about figuring out what the problem is. -Dan
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-10-2004, 12:10 PM	#34
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Take a look at doing pin presses and board presses as well. Those lifts won't involve the shoulders much but will increase your overall bench strength.
	yay.

06-14-2004, 12:24 PM	#36
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Owww! Hi, So, I did ME DL today, and I was in a hurry, which is a bad. DL: 135X8 225X5 285X3 315X3 405X1 455X1 495X0 ... pulled it up about 5", and I felt something "give" in my back. I'm thinkin' that I either strained, or pulled a muscle. Either way, I'm thinkin' that deadlifts are out for a few weeks . It really pisses me off, that I should have had the 495 today, but didn't get it because I was in a hurry. I will post my other workouts later today (Speed Squat, and Speed Bench) from Friday and Sunday. -Dan
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-14-2004, 01:55 PM	#37
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Speed Squat Day (Friday) Hi, Had a decent workout on Friday Box Squats 135X2 185X2 225X2 245X2 245X2 265X2 SL DL 135X8 225X5 275X5 315X3 355X3 405X3 Rack Pulls 1" above knees (Rack is dopey, and it's either 1" above, or 3" below). 405X5 475X3 565X1 655X1 (YAY... Full lockout at this weight ! ) Situps 15 15 15 15 Good workout. Total time was 38 minutes.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-14-2004, 01:57 PM	#38
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Get some heat on that back! Heat rubs, heat pads, anything you can get your hands on that's hot.
	yay.

06-14-2004, 02:01 PM	#39
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Speed Bench Day (Sunday) Had a real intense workout on Sunday . Bench (Speed) 135X3 155X3 175X3 175X3 175X3 175X3 175X3 Shrugs 225X10 315X10 405X10 495X5 Curls 50X10 80X7 80X7 80X7 Dumb bell Triceps Presses 70X10 70X10 70X10 75X10 Chest supported rows 135X10 225X10 315X10 405X10 455X5 Cable Rows 210X10 225X10 240X5 Lat Pull Downs Not sure... forgot to write down... doh! Total workout was 48 minutes. Good intensity .
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-17-2004, 12:11 PM	#40
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	ME BP Day (Wednesday) I'm still "off", because my back was still giving me some pain. Doing flat bench was uncomfortable, so I did a lateral press instead (machine). Lateral Press 8X114 5X164 5X184 3X204 3X224 1X234 1X244 Shrugs 10X135 10X225 10X315 10X405 5X455 Triceps Presses (dumbbell) 10X70 10X75 10X80 5X85 Barbell curls (strict form) 10X80 10X90 7X100 5X110 Pressdowns 10X90 10X100 10X110 5X125 Cable Rows 10X180 10X195 10X210 5X225 Chest supported Rows 10X135 10X225 10X315 10X405 5X455 Total time: 42 Minutes Summary: Decent workout. Irritated that flat bench was uncomfy, but expect to be able to do it next week. Back feels better today -- been putting a heating pad on it during the evening. I suspect DL is still out for a couple of weeks, so I'll alter my DL days. Last edited by sftwrngnr : 06-17-2004 at 01:09 PM. Reason: Forgot Curls :)
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-21-2004, 03:30 PM	#41
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Friday's Speed Squat Day So, My back was still aching a little, so I altered my workout a little. Box Squats: 135X2 135X2 205X2 Back starts yelling at me. Hack Squats: 460X10 550X5 640X5 730X3 800X1 --> YAY Full ROM. SL DL (yes...) 135X8 205X5 Rack Pulls 200X5 290X3 380X3 470X3 540X1 560X1 Situps 15 15 15 15 Total time was 37 minutes... light workout. As I'm still concerned about my back. SLDL was ok, so I'm going to go heavier on ME day, but am still going to be cautious.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-21-2004, 03:41 PM	#42
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Interesting what hurts you and what doesn't. I think a healthy dose of weighted hyperextensions, in moderation, would help. Also, reduce the cold time during your contrasting showers by half for awhile. Great lifting, injury considered. 560 rack pulls are impressive.
	yay.

06-21-2004, 06:03 PM	#43
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Yeah, looks like a great workout buddy! And 800 for Hack! Wow, I do like 90
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

06-21-2004, 10:02 PM	#44
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	ME DL Day Hey Rock and SF, Thanks for stopping by . SF... ya... way weird with what hurts and what doesn't. So... I have to do a PM workout today, which I don't like anyway... GRRR! I start with stretching on this weird contraption that really stretches my lower back... makes my back feel real good, so I decide that I'm going to do stretches between sets on deadlifts. Deadlifts 135X8 225X5 315X3 405X1 455X1 475X0 ... so... there were these HS kids behind me... totally broke my concentration... this guy next to me asks me if I'm gonna try again, and I say "hell ya... I don't like that answer". 475X1 ... Nailed it like it was nothin'! At this point, I'm thinkin' I'm NOT gonna push it. In my mind, I can hear SF's quote from Dave Tate, to which I then say "Look Dave, I'm just comin' back from tweakin' my back.... LAST WEEK! I equaled my 1 RM... I'm thinkin' that's a pretty damned good effort". Box Squats 135X2 225X2 REAL weak here (probably from doing HS on Friday) 165X2 205X2 SL DL 135X8 175X5 205X5 315X3 355X3 Shrugs 225X10 315X10 405X10 455X5 Rack Pulls 200X5 290X3 380X3 470X1 560X1 610X1 At this point, I'm REALLY tired Situps 15 15 15 15 I didn't do rows today, cuz its late, and my sweetie needs to go to the gym when I get home, so I'm done. Total time: 40 Minutes Summary: I'm glad my deadlift is back. Back is still a little iffy... didn't go too heavy on SLDL. I am going to add Good Mornings to my routine to strengthen my lower back.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-24-2004, 12:25 PM	#45
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	ME BP Day Yesterday was ME BP day. Still was unable to push up 245. I am going to add some supplemental work with pin presses and board presses. Bench Press 8X135 5X155 5X185 3X205 1X225 0X245 stuck at ~3" above chest will do more speed work, and will add pin presses. Chest supported rows 10X225 10X315 10X405 5X455 5X475 1X495 Lat pull downs 10X185 10X225 10X245 3X260 Cable Rows 10X185 10X215 10X225 5X240 Triceps Pressdowns 10X80 10X90 10X100 5X105 Triceps Presses (dumb bell) 10X70 10X80 7X90 10X80 Curls (strict, straight bar) 10X80 10X90 10X100 5X110 (PR) Shrugs 315X10 405X10 455X10 Grips 10 count hold 405 475 495 565 585 - 4 count Summary: Good workout. Not happy about bench. Will do supplemental work to beat it into submission. Am going to add pin presses and board presses, and will work on increasing speed work.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

06-28-2004, 10:50 AM	#46
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Me Dl I took Sunday (Speed BP) off because I needed to get some stuff done on the yard, and had to prep the trailer for our camping trip. Today was ME DL day; I was a little tired because I had to move a ton (literally) of concrete around the yard. Deadlifts: 135X8 225X5 315X5 405X1 475X1 495X0 So... I talked to this old guy (73) who used to lift heavy, and he said "ya know, I saw you just pull up 475 with no problem... I think your problem is mental, not physical." I decided I didn't like a miss at 495, so I tried again. 495X1 Full lockout... came up with no problem... old dude was right . So... I have added 40 lbs to my deadlift this month. I didn't get 500 like I wanted to, but I'll take 495 . Goal for next month is 525. Box Squats: 135X2 225X2 225X2 245X2 245X2 265X1 (Missed on 2nd rep). SL DL: 135X8 225X5 275X5 315X3 375X3 Since I'm going camping on the 1st, I'm not going to be able to squat for a week, so I did hack squats: Hack Squats: 460X10 550X10 640X5 730X5 800X3 Good workout. Legs are totally toast. Considering I tweaked my back two weeks ago, and thought I'd have 4 weeks recovery, I'm elated!
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

08-04-2004, 08:11 AM	#50
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	What happened to Dan?

06-28-2004, 03:11 PM	#47
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Incredible progress. Absoutely incredible. You'll have that 500 in no time flat. Thank God for old men pissing us off.
	yay.

06-28-2004, 07:04 PM	#48
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hi back SF, Thanks for the encouragement. I'm quite pleased with the progress on deadlift. I am going to focus on bench and squat for next month. I pay attention to the advice you give Monstar, and will be incorporating that into my bench work. I still need to work on my box squats in terms of getting more weight, although the improvement on deadlift (which uses essentially the same muscle group) is directly attributable to box squat work as far as I can tell. I just think it looks dopey that I'm getting a miss at 265 on box squats... I guess the only consolation there, is that I'm going well below parallel. I am using a bench at ~10". I'm also going to start doing box squats inside the power cage so that I don't have to worry about getting stuck with nobody to help me if I miss. Same thing with bench press. I am going to do pin presses on Wednesday instead of flat bench. I know I have a serious mental barrier there as a result of my shoulder injury from forever ago (Dr. said I'd NEVER bench above 200 again). All in all, I'm pretty much on track for my long term goals. If I can consistently improve each of my lifts by 10 to 15 lbs a month, I'll pretty much nail everything I want by next year's meet. Thanks again. -Dan
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

07-12-2004, 03:22 PM	#49
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Back from vacation, ME DL ;) So, I took approximately a week and a half off for vacation with the family. We went camping and fishing. I decided to do ME DL yesterday. All in all, it was a decent workout. DL 135X8 225X5 315X5 365X3 405X3 475X1 495X1 505X0 505X0 First attempt wouldn't budge. Second attempt I got up a couple of inches. I think my focus was off a little. SLDL 135X8 225X5 315X5 365X3 385X3 BOX Squats 135X2 225X0 I felt my knee tweak a little, so I quit right there. I'm not interested in getting injured. I was not happy about box squats, so I did hack squats. Knee felt fine, so maybe I was being overprotective. 440X10 530X10 620X10 710X10 800X5 850X5 Calves (while on the hack squat machine) 440X10 530X10 620X10 710X10 800X10 850X10 And I'm spent . Summary: Good workout. I have changed my diet some, and started dropping weight. Thus far, my strength still feels good .
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

08-04-2004, 10:41 AM	#51
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hi Jersey, I didn't TOTALLY disappear (LOL). Basically a combination of vacation, and getting totally swamped at work has resulted in me not training anywhere near as consistently as I need to. I started back in earnest on Sunday, and unfortunately, it showed. I had a "talk with myself" and am going to make sure that no matter what, I put my training as a significant priority in my life... a job, after all, is just a job. -Dan
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

08-04-2004, 10:46 AM	#52
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	ME D/L day Deadlifts 8X135 5X225 5X315 3X375 3X405 1X455 0X495 0X495 0X475 <--- Yeppers... got way weak by slacking off. Box Squats 135X2 135X2 135X2 205X1 (Miss on 2nd) 175X2 175X2 <--- Again... way weak. SL Deads 135X8 225X5 315X5 355X5 375X4 405X3 455X0 At this point, I'm quite pissed at myself, and call it a day.
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

08-04-2004, 10:51 AM	#53
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Welcome back! Still a strong workout. You'll be back in no time. You had mentioned you hurt your back and then later your knee, so I was concerned you had a more serious injury. Thankfully that wasn't the case.

08-04-2004, 10:52 AM	#54
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	ME BP Day Here again, my lack of focus shows.... Becnh 8X135 5X155 5X175 0X225 <-- BAH! So... I want to figure out what the deal is with my bench. I go to the "Iso Lat Bench" machine, which is basically a vertical bench press. 8X102 10X122 10X142 8X152 6X172 5X182 5X202 3X222 3X232<