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Dan's westside training journal
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08-30-2004, 02:59 PM
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#91 |
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Pimp Gimp
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You know you've found your groove on deads when all you feel like you're doing is pushing your hips forward. Remember it's a coordinated effort. You should be doing the following things in the following order, and yet they should all happen so close together it seems like you're doing it all at once, right away:
1. Pull back with your upper back. 2. Push out on the sides of your feet. 3. Thrust your hips forward. And like I said, they should fire in that order and FAST and then you should be focused on all 3 at once.  And who said weights weren't fun?  Great sessions. I don't know how you're going to overcome that whimpering 2 year old plateau. It sounds unbeatable to me. |
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yay.
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08-30-2004, 03:33 PM
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#92 |
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Registered User
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GRRRRRRRRRRRRRRRRRRRRRRRRRRRR. It's only been two months! hahaha.
Thanks for the pointers SF. I'm going to change up some things, but am still going to focus on getting my groove right on deads. I noticed this morning I was looking down, whereas on the machine, because of the way the handles are, I have no choice but to look up, and the movement with the machine FEELS exactly as you described. I'm going to focus on my form until I get it right... then watch out  .... if I could translate my deadlift on the dopey machine to the "real" deadlift, I'd be pullin a 670, which is pretty damned close to my goal. It is odd (super odd) to me that 515 FEELS so much heavier than the 670 on the machine. I will figure it out, and I will overcome this. |
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"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 |
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08-31-2004, 10:28 AM
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#93 |
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Registered User
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Rest... ha...
So, I slept in a little, and got to the gym at 6:30 (no carpool this am.). Today is rest day, but I'm going to do abs,obliques and cardio anyway.
Elliptical: 15 mins hr@120 Kneeling Ab Crunches 150X10 160X10 170X10 180X10 190X10 <-- abbies are begging me to just stop... NOW Crunch Machine 60X10 70X10 80X10 Hanging Leg Raises 10 10 10 10 Obliques 40X10 45X10 50X10 (Using hyper machine sideways) Good workout today. Am looking forward to tomorrow. I am going to try floor presses for the first time. Diet: Meal 1: Brown sugar oat meal Meal 2: LF Yogurt Meal 3: Chicken and steamed vegies Meal 4: 2 ham and turkey sandwiches on whole wheat bread, 1/2 cup cottage cheese. Meal 5: Baked Chicken Ravioli's, salad Last edited by sftwrngnr : 08-31-2004 at 10:14 PM. Reason: Update diet |
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"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 |
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08-31-2004, 12:04 PM
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#94 |
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Senior Member
Elite Member
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 you are doing awesome! keep it up! |
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In my opinion, it looks like you want your outside to look the way you feel deep inside. You know how hard you've worked to get where you are, and the physical expression of the internal strength is why you like the idea of muscle -Kane
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08-31-2004, 01:15 PM
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#95 |
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HIHT
Join Date: Jul 2004
Location: SoFla
Posts: 2,516
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Hey Dan,
You are really doing a great job over here. I had never really stopped by, but reading on you are doing a hell of a job on your workout I only hope that you continue on. SF, seems to know what he's doing or you wouldn't be making the gains that you have made so far. I'll be rooting for you.....  |
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-Tony-
HIHT: High Intensity Hybrid Training |
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08-31-2004, 10:56 PM
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#96 |
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Registered User
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Hi Chiq, thanks for stopping by! Thank you for the encouragement as well! Sometimes I get a tad frustrated when things don't progress the way I'd like them to. (Just so ya know, I can be like a petulatant 3 year old too... I WANT WHAT I WANT NOW!!!!!). Unfortunately, I'm 38, not 3, so kicking and screaming (or whining) doesn't work very well.
Hi Tony, thanks so much for stopping by. I read your journal and posts. Glad to see that there are other Dad's out there with their kiddos having them wrapped completely around their fingers. My girls have me very much wrapped around their fingers! Saturday Fever is awesome. He definitely is wise beyond his years, and is a great resource to have on this board. I'm not sure how, but he seems to keep on top of all of his students, in addition to being an entrepreneur. I feel that he is directly responsible for the gains that I am making... I have NEVER deadlifted what I do now, and I firmly believe this is just a starting point, even at my age . |
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"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 |
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09-01-2004, 12:06 AM
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#97 |
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Pimp Gimp
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Everything you've done is ALL YOU. I like to think of myself as a mental supplement, of sorts. I can give all the advice in the world, but YOU are the one making it happen.
And I believe in you. I believe in Mike. I believe in Jen. You guys will do whatever you want, with or without my help. It's a bonus to me if what I say helps at all, but it's your dedication that makes it happen. Ang age schmage. If Louie Simmons can squat a PR 900+ at 53, then a young man like yourself still has endless bounds. If I can somehow be a part of the process, through advice or form tips, that's great. But it's all you. |
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yay.
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09-01-2004, 01:04 AM
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#98 | |
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Super Moderator
Super Moderator
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Quote:
 What are your macros for the day? |
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09-01-2004, 06:31 AM
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#99 |
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GO Buckeyes!
Join Date: Aug 2003
Location: Southern, NJ
Posts: 5,181
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Uh oh Dan. You've been visited by the diet police
. j/k Jodi . |
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09-01-2004, 08:50 AM
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#100 |
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Registered User
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Hi everyone,
SF, you are way modest. While the actual effort is being put forth by me, I can hear quotes from you in my head , and it inspires me (along with Mike and Jen... they're awesome!).Jodi, thanks for stopping by, thank you in advance for the help. I don't know what macros are. What I put in my food journal is all that I ate (except that I had probably 3 or 4 diet cokes during the day... I prolly have to cut that out too, but I do need to fix my diet!). I will continue food journaling this week, and then get your input as to what I SHOULD be eating, and then see how I do. I really REALLY appreciate your help! Jersey, thanks for stopping by. I actually asked Jodi for some help, primarily because I KNOW I'm not eating right, but I don't really have a clue where to begin... I read her guide to cutting (which was well written I might add), but am a nutritional dolt. |
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"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 |
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09-01-2004, 09:10 AM
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#101 |
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Registered User
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Me Bp
So... tossed and turned pretty much all night last night
 whats up with that? Got to the gym at 5:00 am.I tried to do floor presses, but I'm not quite sure what I'm doing, so I thought I'd take a look at what I'm supposed to do, and will do them on Sunday. So I then set up the rack for doing pin presses... however, Terry, a guy I've seen there a few times in the morning comes over to me and says that he's rearranged his workout schedule so that he does chest on Wednesdays... cool... I now have a spotter/workout partner. Bench Presses 135X8 155X5 175X3 195X3 215X3 235X1 <-- I'm not honestly sure that I got this totally by myself 255X0 Had some help on the way back up. Negatives... 185X5 ... failure... 185X5 (Negatives). Chest Supported Rows 90X8 180X8 270X8 290X5 300X5 Decline Machine 90X8 180X8 200X5 210X5 220X5 240X3 +1 negative Incline Machine 90X8 140X5 160X3 180X0 <-- Super weak here. Didn't get a chance to really do tris, or a proper upper back workout, but I'm happy to have some help with bench. I tried a few different grips, and found that a little wider seems to be more comfortable. Either way, I am confident that with a spotter, my max will definitely increase... I'm excited! Diet: Meal 0: Protein Bar (pre-workout). Meal 1: Banana Cream Instant Oatmeal. (Yes, I realize this is going to go away... LOL... I shall enjoy it until Monday when I start fixing my diet ).Meal 2: Turkey and Ham sandwich on wheat bread, Protein drink, LF Yogurt Meal 3: Turkey and Ham sandwich on wheat bread, LF cottage cheese, LF Yogurt. Meal 4: Meal 5: Last edited by sftwrngnr : 09-01-2004 at 02:46 PM. |
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"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 |
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03-28-2005, 11:12 AM
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#103 |
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Registered User
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Finally back :)
So,
I have been posting my training logs on a different site, and received precious little feedback, so I'm going to start anew here. In that same vein, I've been off training for the better part of a month, so I'm doing kind of a reset. Of course... I missed training today... could NOT get my ass out of bed, but I'm going to go do cardio during lunch today. My goals for the June meet are as follows: Bench: 325 (still way weak (in fact pathetic), especially for a shirted bench press). Squat: 650 (Attainable... current raw squat is 500, 575 with wraps). Deadlift: 600 (Probably a stretch. 535 comes up routinely, but I'm going to focus). I'm still going west side, but I'm thinking seriously about switching to the Sheiko method. So... Saturday, I went to the gym, primarily to see how badly my strength had diminished. Deadlifts: 135X8 225X5 315X5 405X5 455X3 495X3 515X1 535X1 545X0 545X0 I got 545 started, but couldn't make the lift. I'm going to get a gym membership elsewhere so that I can use a real powercage to work on both deadlift and squat. I'm also planning on purchasing some chains and jump-stretch bands sometime next month, with the focus being on working the eccentric portion of the lift. Grips (gripping bar for a 10 count): 225 315 405 495 585 675 765 785 (Now, if I can just translate this to deadlifting!!) I'm almost out of time, but I thought I'd throw in some yates rows. Yates Rows: 135X8 225X5 315X5 355X5 375X5 405X3 And I'm done. Short workout... decidedly NOT an "official westside workout," but at least I DID make it to the gym. |
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"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 |
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03-28-2005, 04:08 PM
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#104 | |
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Elite Member
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Quote:
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03-29-2005, 09:36 AM
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#105 |
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Registered User
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Me Bp
For some reason, I felt REALLY weak today, and it showed. However, I made it to the gym, so I am thankful for that.Bench: 135X5 185X3 <-- felt REALLY weak here, shoulder hurt, and there was no spotter around, so I'm gonna quit now. Bent rows: 135X8 225X5 275X5 315X3 365X3 Seated barbell presses: 70X8 90X5 110X3 130X3 Cardio: 15 mins. Really disappointed with bench... I'll obviously focus on that in the upcoming months. |
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"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 |
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04-01-2005, 05:21 PM
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#106 |
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Registered User
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Wed w/o
Has been a hectic week, and forgot to post...
Box Squats: 135X2X4 225X2X4 275X2X2 315X2X2 365X2X2 405X2 Good mornings: 135X8 225X5 315X3 365X2 (missed 1... that kinda hurt). Speed Deadlifts: 135X8 225X5 275X5 315X5 335X3 355X3 375X3 Leg Press: 260X8 350X5 440X5 530X3 620X3 710X3 800X SQUISH... DAMMIT! I was tired, so I'll be ok with it. LOL. I looked at this other gym today, and got a trial 1 week pass. I'm looking forward to Monday and deadlifting and squats with a powercage... yay... can FINALLY work on the portion of my deadlift that keeps sticking.... 600 by June baby!! |
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"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 |
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04-04-2005, 02:31 PM
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#107 |
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Registered User
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Went to the gym on Sunday. Short workout, but a workout nonetheless.
Speed Bench: 135X8 225X5 225X5 225X5 225X5 Bent Rows: 135X8 225X5 245X5 275X3 315X3 Grips: 405 495 585 675 765 815 <-- I actually bruised my hand on this one, because the bar started to rotate. It was kinda cool to see the bar with 8 plates and a quarter on each side. ... got a full 10 count too .Dumb bell Rows: 85X8 90X5 95X5 100X5 Cable Rows: 240X8 255X5 270X5 285X5 300X3 Iso Lat rows: 90X8 180X5 270X5 360X5 450X5 540X3 And I'm done. |
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"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 |
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04-06-2005, 05:42 PM
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#108 |
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Registered User
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Forgot to post for Monday. Started at the new gym
Squats: 135X8 225X5 315X5 405X5 455X3 495XSQUISH! <-- Damn glad I was in a power cage. Deadlifts: 135X8 225X5 315X5 355X5 405X3 495X1 515X1 545X1 565X0 Rack Pulls @ 4" below knees 135X8 225X5 315X5 405X5 455X5 495X3 545X1 565X0 Rack pulls @ 4" below knees: 135X8 225X5 315X5 405X5 455X5 495X3 545X1 565X1 585X1 605X0 First time using the powercage for rack pulls... I'm quite happy with being able to pull lower. And... I'm done for now. |
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"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 |
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04-11-2005, 12:08 PM
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#109 |
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Registered User
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DE Bench (Sunday)
Speed Bench:
135X8 155X5 175X5 195X5 225X5 Bench drops: (Drop the bar and catch it before it hits my chest)... plyometric 90X5 90X5 135X5 135X5 Curls: 90X8 100X5 110X5 130X3 Bent Rows 135X5 225X5 275X5 315X5 375X3 ...Yates Rows... 405X3 455X3 475X3 Dumb bell rows: 95X8 100X5 100X5 100X5 And I'm done for now Last edited by sftwrngnr : 04-11-2005 at 12:49 PM. |
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"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 |
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04-12-2005, 03:43 PM
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#110 |
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Registered User
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Went to the gym during lunch yesterday to do deads and squats...
Squats: 135X8 225X5 315X5 405X5 495X3 added wraps 545X3 585X1 605X1 625XSQUISH Deadlifts 135X8 225X5 315X5 405X5 495X3 added 38 Max D/L suit 515X1 535X1 545X0 545X1 555X0 555X0 Dammit! Rack Pulls @ 2" below knees 315X3 405X3 495X3 535X1 545X1 565X1 585X0 Grips 315 405 495 585 675 765 815 ... bruised my palm, and the bar rotated and ripped one of the callouses on my hand... I still friggin held it though! And I'm done... good workout... good intensity |
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"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 |
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04-14-2005, 01:26 PM
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#111 |
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Registered User
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Went to the gym during lunch yesterday, did chest and back... some shoulders... wasn't really in the mood, but the gal with the nice fake boobies was there (LOL).
Bench: 135X8 155X5 175X5 225X3 245X3 255X1 265X1 275X0 Almost had it... oh well Bent Rows 135X8 225X5 275X5 315X3 Yates Rows 375X3 405X3 455X2 Shrugs 315X10 405X10 455X10 495X5 Grips... don't ask why I did these... 495 585 675 765 and... RRRRRIP two callouses on my hands ripped right off. Bent dumb rows 90X5 100X5 110X5 So... my hands really hurt now, but I'm done. |
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"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 |
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04-19-2005, 12:51 PM
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#113 |
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Registered User
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Hey Captain :)
Hi Captain Deadlift,
Yes, grips are just the top part of the deadlift. I hold for a 10 count so that I can KNOW that I can actually hold the weight. Yes, I do way WAY more than I can possibly deadlift right now. Perhaps it is psychological, I dunno... I do know that it makes pulling 500 seem like its nothing by comparison. My hands are still messed up today, but I'm still gonna do squats and deads. -Dan |
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"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 |
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