Dan's westside training journal

**sftwrngnr** · 05-27-2004, 08:27 PM

First the obvious question... how the hell did I get from not wanting to be a tub of goo, to getting completely serious about competitively powerlifting. Well, I have Atherjen, Saturday Fever, White_Pony and others who post in the various forums to thank. You all are a true inspiration!

I also paid attention to how I did squats in this morning's workout, and realized that I was succumbing to a classic case of wanting to go heavier, while my depth started to drift up from parallel. I did some reading, and the clear answer was box squats. No worries about not being below parallel, no worries about not having the proper form. To be honest, that bothered me... I always focus on form, and I was a little disappointed to see myself getting caught up in trying to up the weight, somewhat artificially.

So, I'm building a 12" box, and a small 3" lifting platform that I can cart to my gym to use. Implicitly this means that I have to give up riding my Harley to work on Mondays and Fridays... a small sacrifice for knowing that I'm training right, and that I won't have to worry about scratching on squats (or anything else for that matter).

That said, here is my planned routine (cut largely from Saturday's contribution to Atherjen's journal... thank you both!):

Monday - Max effort sq/dl day
1.) Deadlifts 8 Sets, 8,5,5,3,3,3,1,1 reps
2.) 12" box squats 6 Sets, doubles
3.) Stiff legged deadlifts, 3" box 6 sets 8,5,5,5,3,3 reps
4.) Hypers 4 sets 10 reps
5.) Situps 4 sets 15 reps
6.) Lats Pulley rows 4 sets 10 reps
-or-
7.) Bent barbell rows 4 sets 10 reps

Wednesday- Max effort bp day
1.) Barbell bench press 8 sets 8,5,5,3,3,3,1,1 reps
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Side lateral raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets, 10 reps
6.) Biceps 3 sets preacher curls 15 reps

Friday - Speed squat day
1.) 12" box squats - 12 sets, doubles
2.) Stiff legged deadlifts, 3" box sets 8,5,5,5,3,3 reps
3.) Situps 4 sets 15 reps

Sunday - Speed BP
1.) Speed bench 10 sets, triples 60% raw max
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Front raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets 10 reps
6.) Lats - Lat pull downs 4 sets 10 reps
7.) Biceps 3 sets strict barbell curls 15 reps

So, thats my plan. I'd appreciate some feedback. Since Monday is a holiday, I will either start with Max effort sq/dl on Sunday or Tuesday. I should probably do it on Sunday, since if I do it on Tuesday, I'll probably call in sick to work (LOL).

Thanks in advance for your help and support.

-Dan

**Saturday Fever** · 05-27-2004, 11:41 PM

Looks very good. I can't stress enough the importance of variety on the routine. You're making a great start by creating this routine, but I want to suggest that instead of saying what exercise, you say what body part. Instead of setting Pulldowns, just set Lats, etc. You've got incredible numbers to start with, and all we can do is go up.

A little sidenote of inspiration: Louie Simmons squatted 930lbs when he was 52 years old.

**atherjen** · 05-28-2004, 05:18 AM

RIGHT ON!

Good Luck! You've defintly got a great base of current weights that your playing with.

be prepared to feel sore and beat after training!

**sftwrngnr** · 05-30-2004, 07:17 PM

Howdy,
So, I did my first westside ME DL day. Today started out a little frustrating... had some issues building my squat box, and since my three daughters were watching me, I couldn't say what I really wanted to say, and instead opted to say "dangit!". At any rate, got to the gym this afternoon, ready to rock-n-roll.

Deadlifts:
135X8
225X5
315X5
365X3
385X3 - Getting tired here
405X1
475X1 (NEW PR! Nailed it! Just about gave 3 60+ year olds heart failure as I slammed the weight down and yelled "FUCK YA!")

Box squats... feet way wide apart, using a bench (box build failure (LOL)).
135X2... Man these feel weird
135X2
135X2
225X2
225X2
315X2 SQUISH (BAH!) So... I am using a REALLY wide stance here, going well below parallel, and I can feel a major difference from what I was doing.

Stiff legged deadlifts
135X8
215X5
265X5
285X5
315X3
AND I'm SPENT (LOL)

Chest supported rows
225X10
315X10
365X10
405X8 (Couldn't get the last two).

At this point, I'm dying, AND... I have to get my daughters out of day care, so I'm not able to finish up my workout.

All in all, I'm happy. New PR... need to add an additional set of 3 to deadlifts, which will likely drop my max, but... I'm pretty confident, I'll nail 500 by the end of June.

Thanks in advance for feedback.

-Dan

**Saturday Fever** · 05-31-2004, 10:35 AM

Impressive as hell!

Really solid numbers for a first day. If you can, setup a camera to tape yourself doing squats. Form on squats and deadlifts should be more or less identical. Once that's all synched up, you'll notice your squat and deadlift numbers will start to balloon upwards together. Great workout, and great to have another powerlifter among us.

**sftwrngnr** · 06-01-2004, 09:52 AM

Hi SF,
Thanks for the feedback. Much appreciated! I have to say, I really like box squats. Here it is Tuesday, and I can STILL feel some soreness in my legs; affirmation that I "hit it" right. I was also happy that my back didn't really hurt at all... it was a little sore Sunday night, but I put a heating pad on it for a little bit, and that was it.

I'll work on getting video of my lifts so you can give me some feedback.

Thanks,

Dan

**atherjen** · 06-01-2004, 10:05 AM

holy smokes

great lifts!!
Congrads on the PR!

just a suggestion on the soreness trail- contrast showers d00d. serious

**Rocco32** · 06-01-2004, 10:29 AM

Great lifts, I look forward to following your progress!

**sftwrngnr** · 06-02-2004, 09:21 AM

Morning everyone,

First off, thanks Rock and Jen for the encouragement. It is much appreciated!

So, today is ME BP day. My bench is my weakest lift, for a couple of reasons. For starters, I used to hate bench... because it was my weakest lift, and secondly, I had a distal repair a number of years ago, and as a result have a very weak right shoulder, and I tend to "baby it". Since starting back at the gym, and more importantly, since deciding to get serious about powerlifting, I no longer baby my right shoulder. I'm also no longer afraid of bench (sf had mentioned the "bench of death" in his signature a while back... I had experienced that when I first started lifting).

At any rate, here was today's workout:

Barbell bench press:
115X8
135X5
185X3
205X2 (couldn't get 3... mind you, this was last week's one rep max)
215X1 (YEA! PR)
225X1 (Tried for two... could only get one... new PR though)

Note to self here: I need to put an additional set of 3 reps in here... I will do that next week (didn't have my handy dandy spreadsheet).

Triceps: Dumbbell triceps presses
50X10
55X10
60X10
60X6 ... REALLY tired here... will drop the weight a little next week if I feel tired.

More Triceps:
Pushdowns
85X10
90X8
80X10
80X10

Lats:
Pulley rows:
195X10
215X10 ... I'm just completely dying here!!
180X10
180X7 (Couldn't get the last 3 reps).

So... this begs the question... why can I only do 215 on pulley rows, when I can do 405 (yes, 4 45 plates on each side of the bar) of chest supported rows... yes, thats full ROM too. I suspect it is because I did the chest supported rows on Sunday when I did ME DL, and no chest... I was disappointed with only 215 though

!

So... onto biceps:
Strict bicep curls:
10X55
10X60
8X80

I also decided to throw in some shrugs and my gripping exercise (where I have the bar loaded and see if I can pull it up and hold it for a 10 count).
Shrugs:
225X10
315X10
405X10

Pull and hold (for lack of a better description)
495
585 (YAY... got a full 10 count here... last week could only do 520)
675 MISS... got it up about 2 inches before my fingers just let go... grr! It was kinda cool to see the bar bend with 7 plates on each side

!

So... to summarize:
Good workout. Bench is improving, which is a significant change for me. I need to make sure that I bring my handy dandy spreadsheet so I make sure I get all of my sets in.

My goal for the end of June is a 275 bench.

I then showered and took my first contrast shower... holy shit Jen... you masochist! 'Bout froze my you know what off! Definitely going to get some getting used to... 3 minutes cold, 1 minute hot, 3 minutes cold... BRRR!

Thanks in advance for any feedback.

Dan

**Saturday Fever** · 06-02-2004, 10:47 AM

haha, gotta love the ice baths.

That's some intense lifting. Just keep slamming at those triceps and your bench will climb, no problem.

**Mavs** · 06-02-2004, 12:33 PM

Contrasting showers actually helps soreness? I had heard about this and always wondered if it really works. Great journal by the way, Dan! Oh, and your signature with the quote from your 17 year old is hilarious!

**Saturday Fever** · 06-02-2004, 12:35 PM

Ice baths, contrasting showers, GPP. All one needs to optimize recovery.

**Var** · 06-02-2004, 01:47 PM

Great journal, Dan! Lifts look awesome! Keep it up. I'm hoping to do Westside soon, so I'll be following along for sure.

**atherjen** · 06-02-2004, 03:08 PM

Awesome lifts Dan!!! Keep at it! Very impressive!

I then showered and took my first contrast shower... holy shit Jen... you masochist! 'Bout froze my you know what off! Definitely going to get some getting used to... 3 minutes cold, 1 minute hot, 3 minutes cold... BRRR!

they pay off. although do it 2 mins each rather than 3-1.

Contrasting showers actually helps soreness? I had heard about this and always wondered if it really works.

helps A LOT actaully.

**sftwrngnr** · 06-02-2004, 08:13 PM

Thanks Mavs, SF, Jen and Var... I truly appreciate the feedback and sense of comraderie... where the hell was this board 18 years ago... I know, I know, Al Gore hadn't invented the internet yet (LOL).

Mavs... I have to acknowledge that I look older than I am... I have a full head of hair, but it is pretty much all gray, so the kid probably actually thought I WAS 50... I'm sure that at that age, everyone older than 20ish looks old enough to be carbon dated. I also have to say that he was part of the reason why I decided to actually get serious about powerlifting again.

Var... I look forward to seeing your progress on Westside. I read your journal, and you've got a pretty hardcore workout there! I used to do a similar workout some years ago, but mine was nowhere near as intense.

SF... as always, thanks for the feedback. This is a really intense workout plan you've got me on. I'm going to see if I can bring my tripod and camera next week to video squat and deadlifts... I would greatly appreciate your feedback on whether or not I'm doing the box squats correctly. I believe I am, primarily because I REALLY felt it... however, I want to make SURE that I am

.

Jen, you're awesome kid! I still think you're a masochist for the contrast showers, but I'll "butch it up" and do them. If both you AND SF say it helps improve recovery, then it obviously does.

I'm probably going to do some cardio tomorrow, primarily because I gotta get rid of my tummy... its ridiculous. Arms, chest, and legs look pretty decent... strength is coming up, faster than I honestly ever expected (when I was 20 something, and lifting at 181, it took 6 months to go from 425 to 475 deadlift... I have gone from 405 to 455 to 475 in approximately 3 weeks). My tummy, however, remains the same. I know... I gotta get my diet together. I'm going to work on formulating a diet that I can stick to... Jen, you've got some amazing resolve girl!

Hope you all have a great night!

-Dan

**sftwrngnr** · 06-04-2004, 09:48 PM

Good evening everyone,

I had a pretty decent workout this afternoon. Today was speed squat day.

Box Squats: (Focus on explosive strength)
135X2
135X2
135X2
135X2
205X2
205X2
225X2
225X2
255X2

Stiff Legged Deadlift (Road my Harley today, so I didn't bring my 3" platform)
205X10
225X8
315X5
335X3
385X3
405X2

Gripping exercise... partial deadlift and hold for a 10 count
405
495
585
675 got a 3 count... dangit!

I wanted to a little more with my legs, so I did Hack Squats
530X10
620X10
710X5 (Full ROM... all the way to the bottom and back up)

Situps (decline... my calves didn't want to fit in the holder thingie... Come on... they're only 18" around... whats up with that?)
15
15
15

(Should have done one more set)

Hyper-extensions with 35 lb plate
10
10
8 (I'm REALLY Tired at this point)

I was really pissed off at my boss this evening, so I had a little extra energy. After my workout, I'm ready to go home and go to bed!

Thanks in advance for any feedback.

-Dan

**Rocco32** · 06-05-2004, 08:25 AM

Wow, looks like an awesome w/o. How long did it take you?

**M.J.H.** · 06-05-2004, 12:11 PM

405 for a double in SLDL is great.

**sftwrngnr** · 06-05-2004, 01:08 PM

Hi everyone,
Thanks for the feedback

.
Rock, it was a total of 52 minutes. It took a little longer than expected, because I was talking to a kid about the virtues of doing box squats.

Monstar - thanks! Some day I'll be where you are now

. I was surprised that I could do 405 SLDL, because my current 1 RM DL is 475.

-Dan

**Saturday Fever** · 06-05-2004, 02:18 PM

All that in 52 minutes? That's a GREAT example of the intensity level powerlifters need to strive for.

Great lifting all around, the SLDL work is solid. Hack squat looks intense!

**sftwrngnr** · 06-05-2004, 08:38 PM

Hi back SF,
Apparantly I AM pretty intense

. Both my wife and my oldest daughter say that I look pissed off when I'm lifting. I'm not... I am, however, focused. I'm there to get my workout done. I'm not there to socialize, I'm not there to make friends. Its possible that I have the wrong attitude.... All I know, is that on ME days, I'm focused on getting a new PR. On Speed days, I'm focused on making sure I get an intense workout, and that my form is right; that I'm working on explosive strength.

Basically I put on my MP3 player which has everything from DMX to AC/DC, Metallica, POD, etc

.

Looking forward to tomorrow... speed BP day

.

-Dan

**atherjen** · 06-06-2004, 05:18 AM

GREAT training session!!!

talk about strreeeenngthh!!!!

Intense workout I'll say!!

Keep it up

its DE BP for me today too!

ohh you need to get some Linkin Park, the whole Hybrid Theory CD rockin for a workout!

**Saturday Fever** · 06-06-2004, 02:05 PM

Your focus is right on. I always tell MonStar to get done in no more than 60 minutes. If you hit 60 minutes and you're not done, YOU'RE DONE. So for you to be ripping out intensity like that and get done under 60 is perfect. I hope the other guys getting into powerlifting take note, because THAT is the way it should be done.

**Rocco32** · 06-06-2004, 03:09 PM

Point taken!

**sftwrngnr** · 06-06-2004, 07:33 PM

Hey SF and Jen,
Thanks as always for the feedback!

So, today was speed BP day...

Bench (Barbell) speed, explosive lift
135X3
135X3
135X3
155X3
155X3
155X3
155X3
155X3
155X3
155X3

Triceps Presses (Dumb bell)
65X10
65X10
65X10
65X7 Felt a twinge in my shoulder, so I stopped

Triceps -- Pushdowns
85X10
90X8
95X10
90X10

Shoulders -- Side Lat Raises
30X10
30X10
20X10
20X10

Lats -- Chest supported rows
135X10
225X10
315X10
455X4
405X4

Biceps -- strict curls
50X15
60X10
60X10

Shrugs
225X10
315X10
405X10

Total time: 47 minutes

Summary:
Felt really good about todays workout. Good intensity.

**sftwrngnr** · 06-07-2004, 10:36 AM

Hi all,
Had a marginal workout today.... sigh... I guess you win some, and you lose some.

ME DL day.
8X225
5X275
5X315
3X365
3X405
3X425 -- am REALLLLLLY Tired here
1X455
0X495 Miss... Dammit
0X495 Miss again... wasn't happy with the first answer (LOL).

SF... I have a question here. I have upped the weights, and as a result, I am much more tired. Should I do that on ME days? I believe the extra work directly impacted my final lift, or should I focus on the fact that the total weight that I'm lifting continues to progress?

So... I continue my workout, and I'm pissed at myself because of the 495 miss.

Box squats
225 X0 (yep... miss on that)... I was REALLY tired this morning
135X2
135X2
135X2
135X2
135X2
185X2

SL DL
135X8
225X5
315X3
355X3
385X2

Hypers
10
10
10
10

Situps (Decline)
15
15
15
15

Lats -- cable rows
170X10
180X10
215X10
... I have one more set, but at this point, I'm just DONE!

Total time: 57 minutes.

Summary:
Honestly, a crummy workout... sigh... I was tired, and when I didn't hit my 495 attempt, it seemed as though the rest of the workout went downhill from there. My issue to deal with (LOL).

**Saturday Fever** · 06-07-2004, 12:02 PM

Originally Posted by sftwrngnr

SF... I have a question here. I have upped the weights, and as a result, I am much more tired. Should I do that on ME days? I believe the extra work directly impacted my final lift, or should I focus on the fact that the total weight that I'm lifting continues to progress?

I think you may be tired due to the frequency. You trained Friday, Sunday and Monday and you've gone with a lot of volume each day. The frequency might not be an issue but you may want to look into lowering the volume a little bit. Split up what muscles get focused on between ME and DE days. Blast your triceps on your ME day, and your shoulders on DE day, stuff like that.

And try to make smaller jumps as you progress on your ME days. There are times you jumped as much as 50 pounds between sets, and then went for reps. Instead jump 20-30 pounds and do singles. This will leave you in a much more able position when you get to the PR weights.

**sftwrngnr** · 06-07-2004, 05:50 PM

Holy Crap!
You reminded me of something... ummmm.... I did hack squats, hardcore on Friday (Speed Squat) day. I suspect strongly that contributed to my legs being over tired... damn, damn, damn!
Thanks for the feedback SF. Needless to say, no HS this Friday. I'll nail 495 next Monday. Man I feel like a dolt!
-Dan

**sftwrngnr** · 06-10-2004, 08:57 AM

I ended up doing ME BP today instead of yesterday as planned. Today was a decent workout... nothing to write home about, but decent.

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

.

Triceps Presses
10X70
10X80
10X80
5X90

Pushdowns
10X70
10X80
10X90
5X100

Side Lat Raises
10X20
10X30
10X35
5X40

Rows - Cable Rows
10X180
10X195
7X210
5X215

Shrugs
10X225
10X315
10X405
5X455

Gripping exercise
405
495
585
635

Hang Cleans
10X95
10X115
10X135

Curls
10X60
10X60
10X70
10X80

Total workout time: 45 Mins

Summary:
Good intensity... disappointed that I didn't get a new PR on bench, but I'll continue to focus and work on it.

**X Ring** · 06-10-2004, 09:00 AM

How in God's name did you ever complete that workout in 45mins

Great job everything looks awesome

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