Dan's westside training journal

Saturday Fever · 07-06-2005, 10:52 AM

SLDL are my favorite. I usually give MonStar a "high/low" scheme where he'll load about 80-85% on the bar and do 8-10 sets of 2-3. If you have bands, this would be a great place to use them as well.

sftwrngnr · 07-06-2005, 06:56 PM

Hi SF,
I will take a quick look at monstar's journal, and go from there.

I did beach muscle today.

EZBar Curls
90X10
100X10
110X5

Decline situps/crunches whatever they are
4 sets of 15

Crunch machine
80X10
90X10
110X10

Hammer Curls
45X10
50X10
55X10

Tommorrow is speed bench... and I'm bringin' my chains. LOL.

sftwrngnr · 07-07-2005, 03:56 PM

So, I've gotten past the point of being embarassed with bringing my chains to they gym... the looks/stares/snide remarks are still there; I suspect they always will be, and when my 1/2" chains come, I'm sure it won't get any better.

Speed Bench drop set w/ plyometric drop bench
135X8
->90X10
155X8
->90X10
185X8
->90X10
185 + 3/8" chains X 5

Tate Presses
40x10 [Ok, so I now have the utmost respect for those who can whip out 90 lbs on these] I'm going to add more of these

French Presses
80X10
100X8
100X8

Cardio 15 mins

Decline Crunches
10
+ 25 lbs X 10
+ 25 lbs X 10

Good intense workout 55 minutes.

sftwrngnr · 07-08-2005, 03:36 PM

Today was DE Legs day, and I was irritated to begin with... sigh... ya know, some people just can't take a hint to leave ya alone until you are required to do drastic shit like get a restraining order... ok, I'll stop whining.

I arrived at the gym, rather pissed off....

Jump squats
135X5
225X5
315X5
405X5 [Caught air here... YES]
425X2 [Had my friend come over, and make sure I caught air... kewl]

Box Squats Below parallel... I'm going to build me a box this weekend.. using the bench sucks rope
135X2
225X2
315X2
405X2
405X2
455X2

Partial Speed Deadlifts @ sticking point
135X2
225X2
315X2
405X2
495X2 [Good speed]
585X0 So, I ask my friend who is a black belt in karate to smack me in the face if I don't make this lift
585X1 YES!!!!

I'm pretty much out of time at this point, so I do some abbies
Decline abs [Steep decline]
+35 X 10
+35 X 7

Decline abs [Not so steep decline]
55X10

And I'm done.

55 minutes... Intense workout, AND ... I believe that a 585 deadlift will be mine very shortly.

sftwrngnr · 07-11-2005, 04:41 PM

My lifting partner was out today, so ME/BP was limited in terms of being able to safely go heavier. Instead of bench, I opted for pin presses. I feel good about my workout

.

Pin Presses
135X8
155X5
185X3
225X2

Decline Bench
135X8
155X5
185X3
225X3 <-- felt weak here, so I quit

Tate Presses
45X5
50X5
55X5
60X3 ... I'm still getting used to these

.

T-bar Rows with Drops sets of Bent Rows -- Did these cuz I won't have time tomorrow
450X8
->135X8
495X8
->225X8
545X8
->315X8
590X5
->405X5

And with that, I'm done. Not quite as intense as I'd like, but still an ok workout. Tomorrow is ME legs. I'm planning box squats, squats, sl/dl, hyperextensions, and good mornings. The bar that I bent on Friday from slamming the 585 down with prejudice was in the corner next to squat rack. I'm going to push for a 610 squat with full ROM tomorrow.

Saturday Fever · 07-11-2005, 05:28 PM

610 will be yours. Not only are you right on the cusp, you've got focus and you'll get really ready when you setup. Just remember not to slow down any more than you must when you're reaching the box. Try to keep a steady tempo down and your stretch reflex will give you as much liftoff as it can. I'm rooting for you Dan.

sftwrngnr · 07-12-2005, 11:31 AM

Hi SF,
Thanks for the feedback. For some reason, my legs are achy this morning. I'm going to be a little cautious today. If I feel 610 is gonna happen, I'll get under it and do it.

sftwrngnr · 07-12-2005, 04:17 PM

So, as I said earlier, my legs were a little achy today... now they are more achy. LOL

Box Squats -- I NEEED to build my damned box... this bench was WAAAAY LOW
135X5
225X5
315X5
405X5

Squats -- Inzer squat suit, straps down
405X3
495X3
545X2
Add Inzer wraps and straps up
565X1
585X0 <- Got under it, backed it out, and I just didn't feel it, so I did a partial and was done

Decline crunches
+35 X8
+25 X10
+25 X10

Deadlifts
135X5
225X5
315X5
405X5
495X2
545X1
585X0 <-- bah... just exhausted

Sl/DL
135X8
225X8
315X5
365X5

sftwrngnr · 07-13-2005, 06:01 PM

So... on beach muscle day, I typically do some biceps, abbies, and I'm done. It is typically more of a rest day than anything else. However... my lifting partner said we should kick it up a notch. So....

Curls supersetted with skull crushers, no rest
80X10
->90X10
80X10
->90X10
90X10
->100X8
90X7
->115X3
80X10
->90X8
80X10
->90X10

Holy CRAP!!! My arms are beat!

!
Alternating Dumb curls w/triceps presses
45X10
->55X10
45X10
->55X10
45X10
->55X10
45X10
->55X10
45X10
->55X10

Decline crunches
+50X10
+25X10
10

Holy mackerel... THAT was an intense workout for beach muscle day.

sftwrngnr · 07-14-2005, 05:12 PM

Speed bench with plyometric drops
135X8
->90X10
135X8
->135X5
185X5
->90X10
185X5
->90X10

Decline bench
135X8
135X8

Machine Wide grip Bench
180X10
270X5

Decline Crunches
+50 X 8, +25 X 2
+50 X 6, +25 X 4
+50 X 6, +25 X 4

Good workout. Triceps were sore from yesterday, but still a good workout. Am looking forward to DE legs tomorrow. I'm gonna try and catch air on jump squats @ 455. I suspect strongly that is gonna be too heavy to really explode like that, but I'm gonna give it a whirl.

sftwrngnr · 07-15-2005, 05:23 PM

My legs were feeling a little tired today. I'm going to up my intake of protein, and possibly supplement with glutamine or something for recovery. I've also added glucosamine and chrontroitin (sp) supplements for my joints.

Jump Squats
135X5
225X5
315X5
405X5
455X3 <--- Caught air on all 3 reps... not QUITE as deep, but definitely explosive.

Speed Deads
135X3
225X3
315X3
315X3
315X3

T-bar Rows dropset with Bent Rows
405X8
->135X8
450X8
->225X8
495X8
->315X5
540X5
->405X5

I'm just completely toast after this... but...

Hyperextensions
125X8
125X8
125X8

And with that I'm DONE!
Good intensity. The shock value of the pretty people staring in abject horror/amazement when I caught air doing jump squats@455 was worth any and all spinal/knee damage I may have incurred. LOL.

07-06-2005, 10:52 AM	#121
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	SLDL are my favorite. I usually give MonStar a "high/low" scheme where he'll load about 80-85% on the bar and do 8-10 sets of 2-3. If you have bands, this would be a great place to use them as well.
	yay.

07-06-2005, 06:56 PM	#122
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hi SF, I will take a quick look at monstar's journal, and go from there. I did beach muscle today. EZBar Curls 90X10 100X10 110X5 Decline situps/crunches whatever they are 4 sets of 15 Crunch machine 80X10 90X10 110X10 Hammer Curls 45X10 50X10 55X10 Tommorrow is speed bench... and I'm bringin' my chains. LOL.
	*"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

07-07-2005, 03:56 PM	#123
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	DE bench So, I've gotten past the point of being embarassed with bringing my chains to they gym... the looks/stares/snide remarks are still there; I suspect they always will be, and when my 1/2" chains come, I'm sure it won't get any better. Speed Bench drop set w/ plyometric drop bench 135X8 ->90X10 155X8 ->90X10 185X8 ->90X10 185 + 3/8" chains X 5 Tate Presses 40x10 [Ok, so I now have the utmost respect for those who can whip out 90 lbs on these] I'm going to add more of these French Presses 80X10 100X8 100X8 Cardio 15 mins Decline Crunches 10 + 25 lbs X 10 + 25 lbs X 10 Good intense workout 55 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

07-08-2005, 03:36 PM	#124
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	DE Legs oh my :) Today was DE Legs day, and I was irritated to begin with... sigh... ya know, some people just can't take a hint to leave ya alone until you are required to do drastic shit like get a restraining order... ok, I'll stop whining. I arrived at the gym, rather pissed off.... Jump squats 135X5 225X5 315X5 405X5 [Caught air here... YES] 425X2 [Had my friend come over, and make sure I caught air... kewl] Box Squats Below parallel... I'm going to build me a box this weekend.. using the bench sucks rope 135X2 225X2 315X2 405X2 405X2 455X2 Partial Speed Deadlifts @ sticking point 135X2 225X2 315X2 405X2 495X2 [Good speed] 585X0 So, I ask my friend who is a black belt in karate to smack me in the face if I don't make this lift 585X1 YES!!!! I'm pretty much out of time at this point, so I do some abbies Decline abs [Steep decline] +35 X 10 +35 X 7 Decline abs [Not so steep decline] 55X10 And I'm done. 55 minutes... Intense workout, AND ... I believe that a 585 deadlift will be mine very shortly.
	*"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

07-11-2005, 04:41 PM	#125
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Me Bp My lifting partner was out today, so ME/BP was limited in terms of being able to safely go heavier. Instead of bench, I opted for pin presses. I feel good about my workout . Pin Presses 135X8 155X5 185X3 225X2 Decline Bench 135X8 155X5 185X3 225X3 <-- felt weak here, so I quit Tate Presses 45X5 50X5 55X5 60X3 ... I'm still getting used to these . T-bar Rows with Drops sets of Bent Rows -- Did these cuz I won't have time tomorrow 450X8 ->135X8 495X8 ->225X8 545X8 ->315X8 590X5 ->405X5 And with that, I'm done. Not quite as intense as I'd like, but still an ok workout. Tomorrow is ME legs. I'm planning box squats, squats, sl/dl, hyperextensions, and good mornings. The bar that I bent on Friday from slamming the 585 down with prejudice was in the corner next to squat rack. I'm going to push for a 610 squat with full ROM tomorrow.
	*"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

07-11-2005, 05:28 PM	#126
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	610 will be yours. Not only are you right on the cusp, you've got focus and you'll get really ready when you setup. Just remember not to slow down any more than you must when you're reaching the box. Try to keep a steady tempo down and your stretch reflex will give you as much liftoff as it can. I'm rooting for you Dan.
	yay.

07-12-2005, 11:31 AM	#127
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hi SF, Thanks for the feedback. For some reason, my legs are achy this morning. I'm going to be a little cautious today. If I feel 610 is gonna happen, I'll get under it and do it. Last edited by sftwrngnr : 07-12-2005 at 11:41 AM.
	*"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

07-12-2005, 04:17 PM	#128
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	ME Legs So, as I said earlier, my legs were a little achy today... now they are more achy. LOL Box Squats -- I NEEED to build my damned box... this bench was WAAAAY LOW 135X5 225X5 315X5 405X5 Squats -- Inzer squat suit, straps down 405X3 495X3 545X2 Add Inzer wraps and straps up 565X1 585X0 <- Got under it, backed it out, and I just didn't feel it, so I did a partial and was done Decline crunches +35 X8 +25 X10 +25 X10 Deadlifts 135X5 225X5 315X5 405X5 495X2 545X1 585X0 <-- bah... just exhausted Sl/DL 135X8 225X8 315X5 365X5
	*"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

07-13-2005, 06:01 PM	#129
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Beach muscle So... on beach muscle day, I typically do some biceps, abbies, and I'm done. It is typically more of a rest day than anything else. However... my lifting partner said we should kick it up a notch. So.... Curls supersetted with skull crushers, no rest 80X10 ->90X10 80X10 ->90X10 90X10 ->100X8 90X7 ->115X3 80X10 ->90X8 80X10 ->90X10 Holy CRAP!!! My arms are beat! ! Alternating Dumb curls w/triceps presses 45X10 ->55X10 45X10 ->55X10 45X10 ->55X10 45X10 ->55X10 45X10 ->55X10 Decline crunches +50X10 +25X10 10 Holy mackerel... THAT was an intense workout for beach muscle 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

07-14-2005, 05:12 PM	#130
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	DE Chest Speed bench with plyometric drops 135X8 ->90X10 135X8 ->135X5 185X5 ->90X10 185X5 ->90X10 Decline bench 135X8 135X8 Machine Wide grip Bench 180X10 270X5 Decline Crunches +50 X 8, +25 X 2 +50 X 6, +25 X 4 +50 X 6, +25 X 4 Good workout. Triceps were sore from yesterday, but still a good workout. Am looking forward to DE legs tomorrow. I'm gonna try and catch air on jump squats @ 455. I suspect strongly that is gonna be too heavy to really explode like that, but I'm gonna give it a whirl.
	*"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

07-15-2005, 05:23 PM	#131
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	DE Legs My legs were feeling a little tired today. I'm going to up my intake of protein, and possibly supplement with glutamine or something for recovery. I've also added glucosamine and chrontroitin (sp) supplements for my joints. Jump Squats 135X5 225X5 315X5 405X5 455X3 <--- Caught air on all 3 reps... not QUITE as deep, but definitely explosive. Speed Deads 135X3 225X3 315X3 315X3 315X3 T-bar Rows dropset with Bent Rows 405X8 ->135X8 450X8 ->225X8 495X8 ->315X5 540X5 ->405X5 I'm just completely toast after this... but... Hyperextensions 125X8 125X8 125X8 And with that I'm DONE! Good intensity. The shock value of the pretty people staring in abject horror/amazement when I caught air doing jump squats@455 was worth any and all spinal/knee damage I may have incurred. LOL.
	*"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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