gwcaton

Thanks Capt. I figured there would be some decent times in between with those poundages

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

P-funk

1) Yan- sometimes they box squat for max singles...."box squats, they aren't just for speed anymore"

2) Capt- hahha, man, that bar must have fallen from a good foot or two off above the piins since you were sitting to a box. It wasn't like you were squatting down and just set it on the pins and then rolled out. It must have been loud as hell when you bailed on that one. I have bailed before. I love the sound..hahaha.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Yanick

Capt., oh i see what you're saying now. i never really knew they recommended doing box squats for singles.

What Pat said is definitely fun. first time i ever attempted to squat 405 i didn't have a cage, just a rack with some kind of ab bench behind me and a kid doing sit ups on it. i told him to just step back for a min and he looked at me wierd but did it anyway. when he saw me get stuck with 405 and dump, he understood immediately, lol.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

Triple Threat

Yan, I don't think I'd even attempt something like that without a rack. I don't have back problems now and would prefer to keep it that way.

P-funk, I'm sure I startled everyone as there were quite a few WTF looks.

Triple Threat

Fri, Apr 15 (DE Upper, arms)

Med grip Bench Press
205 – 5 x 3
195 – 5 x 3
225 x 1

Paused Close Grip Bench Press (3 seconds at the bottom)
165 x 10
165 x 10
165 x 8
165 x 6

Overhead DB triceps extensions
30 x 12
40 x 10
50 x 7
50 x 6

Rope pressdowns (not sure how much each plate weighs, 10 lb I think)
5 plates x 8
5 plates x 8
5 plates x 6

Hammer Strength High Row
230 x 9
230 x 8
230 x 8
230 x 7

Standing BB Drag Curls
65 x 8
75 x 6
75 x 5
65 x 8
65 x 6

Bicep machine
75 x 8
75 x 6

DB Lateral Raise
20 x 10
25 x 7
25 x 6

No cardio.

BW: 220

I did the drag curls with a little bit wider grip and this time I felt it in the biceps much more than the first time that I tried this exercise.

gwcaton

Nice wo Capt.

3 sec pause in bench press Nice drag curls ! Looks like your body weight stays pretty level. Are you bulking/maintaining ?

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Triple Threat

Hi Gary. I'm definitely not bulking as I've got enough padding around the mid-section right now. I'm (guessing) somewhere around 14-15% BF, which is plenty high. I know there's some abs under there, I just don't get to see them.

I generally remain around 220-225 lbs, although sometimes it creeps towards 230 if I get carried away with too many carbs. When my weight gets that high, I feel bloated and stuffed.

PreMier

Nice workouts Capt'n. Do you like being at 220?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Rocco32

Great w/o Cappie. How are you liking Westside so far (or your version of westide)?

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...

Triple Threat

The actual number doesn't bother me. I'm more concerned with what I see in the mirror. Or more precisely, more concerned with how my pants fit.

I've been in the 220-225 range for several years now.

Triple Threat

After tomorrow's workout, I will have completed 3 weeks of what in my opinion is moderately high volume workouts and I had been thinking about writing my thoughts of the workouts. Your question is the perfect segue.

I can tell that I am approaching over-training. When I woke up yesterday, my thought was "I'm glad I'm not working out today" as opposed to a more normal, "Damn. I wish today was a workout day." So next week will be Westside-lite, which means no 1 RMs on ME days and a bit lesser volume. It's also school vacation week and we're headed south, so a week of shorter workouts coupled with no work will have me rarin' and ready to go when I return.

As far as the workouts go, I am pleased with the results so far. Strength seems to be going up a little, at least for deads and bench. Not sure about the squats, though. I plan to make some more adjustments, but I haven't finalized them yet. I've been searching the net, and there seem to be several different versions of "Westside", so I've been considering the variations. I'm also open to any suggestions and I'm not bashful about stealing ideas from other people's journals, as Gary and Yan will attest.

Triple Threat

Sat, Apr 16 (DE Lower, legs)

Box Squats
185 – 10 x 2

Speed Deadlift singles @ 60% max 1 RM
275 - 6 x 1

The speed deads exercise was from one of the Westside templates I found. They felt very easy and it didn't really feel like I was getting anything out of them. I'm going to leave them in for a few weeks and see what happens.

Seated Good Mornings
135 - 4 x 8

Cardio time: Power Clean + Front Squat
135 x 8 + 3
135 x 7 + 2
135 x 5 + 2
115 x 6 + 3
115 x 6 + 3

45-degree Leg Press
720 x 8
720 x 6

Leg Curl too tired for SLDLs
50 x 12
75 x 10
100 x 6

Hanging Leg Raises super-set with Ab Crunch machine
9 + 90 x 10
8 + 90 x 8
6 + 90 x 7

BW: 220

P-funk

try doing 2-3 reps per set (8-10) with only 30sec RI.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

sftwrngnr

Hey Captain!
Awesome workout!! I REALLY need to fix my bench .
-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

Yanick

whats up capt. its not considered stealing idea's we're all here to learn from each other.

you're workouts are looking good, only thing i did different with the cardio clean-front squat is i went with less reps on cleans and more on front squats and then a couple of OH presses to finish off. so as an example i would do 3 power cleans - 6 front squats - 3 OH presses. that combo really kicks your ass bad, i was close to leaving the gym a couple of times while doing that, lol.

re:the speed dead work, it really isn't hard work unless like pat said you do higher reps (3) and short RI's (30s). after 8 sets of triples i would get fairly winded. most important thing however is concentrating on speed, you gotta think fast i remember reading a while ago your reps should be 1s and under. its difficult to judge, but when i feel as though the bar isn't moving fast enough i'll drop some weight and move it fast...remember Force=Mass x Acceleration

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

PreMier

Your as bad as Yan.. Update!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

gwcaton

yeh , quite your lurking and post your wo's !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Triple Threat

Them's fighting words!

I had a good excuse. I was in Orlando. BTW, if you ever find yourself there and need a place to work out, I highly recommend Gold's Gym on Turkey Lake Road. It's open 24 hrs/day, 7 days/wk. 48,000 sq ft facility and has just about everything you could want. A one-week pass was $48. Going there made me realize how piss-poor my gym is.

Vacation is over and my week of Westside-lite was just what the doctor ordered. I woke up yesterday morning (Tuesday) and was slightly annoyed that it wasn't a workout day.

Triple Threat

Mon, Apr 25 (ME Upper, chest)

This workout was in a hotel gym, so no spotter or power cage, hence no singles.

Bench Press
135 x 3
185 x 3
225 x 3
245 x 3
185 x 9
185 x 8
165 x 8
165 x 6

Paused Close Grip Bench
135 x 8
135 x 8
145 x 8
145 x 6

Incline DB Press
50 x 9 (3 sets)

Barbell Row
135 x 12
185 x 8
185 x 7
185 x 6

Barbell Drag Curls
65 x 9
75 x 6
75 x 5
65 x 7

Power Clean + Press
95 x 8
95 x 5
95 x 5
95 x 3

Hanging Leg Raises
8, 7, 8, 4

Triple Threat

Wed, Apr 27 (ME Lower, back, traps)

Box Squats
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 2
275 x 1
285 x 1

I’ve decided to alternate box squats and deadlifts on ME Lower day. I really need to work on my squat, and hopefully my deadlift won’t suffer too much. Next time, fewer triples (larger initial jumps) and hopefully more energy left for singles.

Seated Good Mornings
135 x 8
145 x 8
155 x 8
165 x 8

Shrugs
135 x 10
225 x 10
315 x 6 (grip failed, didn’t use chalk)
315 x 8
405 x 2

Static Holds (weight x seconds) (I borrowed this idea from sftwrngnr)
405 x 10
495 x 4
495 x 5
495 x 5
545 x 1

This was somewhat disappointing, especially not being able to hold the 545. I’ll continue to do this exercise on non-deadlift weeks.

Chin-ups
5, 4, 4, 3

Hammer Strength Low Row
140 x 8
160 x 8
180 x 6
180 x 5

Ab Crunch Machine
45 x 20
90 x 12
135 x 6
135 x 7
135 x 5

Power Cleans
115 x 8
115 x 6
115 x 6

BW: 219 (extremely to be able to hold the weight down while on vacation)

Triple Threat

OK, done now. I had to take too many work breaks today.

gwcaton

You must of stayed at a really good hotel to have a gym with that much equipment !! It's been a long time since I've been on the road but I never saw anything in the gym but a bike and a really bad universal gym.

Nice wo's hows those drag curls treating you by now ? I don't do them as often now that I'm back to PRRS but I do have them in the mix .

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Triple Threat

We splurged the last night of the vacation and stayed at a "Spa and Resort" Hotel near Tampa. They had a fitness center complete with weight room, cardio room, hot tubs, saunas, indoor and outdoor pools. The weight room was well equipped (not like the Gold's gym, though). Not too many hotels have good weight rooms, probably due to liability issues.

Pylon

You are absolutley correct on that one. I spend a lot of time on the road for work and trying to get in a decent w/o at most hotels is a joke. There is a site called healthclubs.com that can help find a gym when on the road, but most of them charge $10-$20 a day to use their gym. But hey, a mediocre w/o is better than none at all, right?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Triple Threat

Ironically, I hadn't even planned on working out at that hotel, since I didn't know about the well-equipped weight room there. Whenever I travel, I never assume the hotel will have what I want, so either I plan to find a gym nearby or skip the workout and try to make it up later somehow.