Thread: Ballast's Efforts and Dynamics

19 FEB 02
Speed Bench Day

1) Speed Benches* 8x3 @ 125ibs-30 sec rest intervals ; 1x2 @ 185
2A) Standing Dumbell Presses 3x6 @ 55ibs
2B) One-Arm Dumbell Rows 3x10 @ 55ibs
3) Dumbell Hammer Curls 2x3 @ 55ibs

Speed Benches went well.Got good acceleration on all sets.Worked up to a double with 185 with good speed off the chest on the first rep, but almost had to grind out the second rep.Triceps were still sore from previous bench day, so I substituted delt work using dumbell presses.Low back is still pretty sore, so I might postpone my next max effort sq/dl day until Thurs.I'm hoping to hit zerchers as my main exercise, supplemented by good mornings and an ab circuit.

*2 grips used-24" and 16"/4 sets each

20 FEB 02
ME SQ/DL DAY
AM SESSION: 45 MIN.

1) Zercher Squats 1x1 @ 280ibs
2) Wide-Stance Good Mornings 3x8 @ 135

Good session today.Worked up to a limit single in zerchers.Poundage progression was 45-115-135-175(triples)-205-235-255-270-280(singles).Descended until my elbows touched my knees at which point the tops of my thighs were a bit below parallel.Maintained a good upright posture until 235, at which point my posture was leaned forward similar to that of a deadlift.Had to wrap a towel around the bar for the last three sets as it was severely cutting into my forearms.Good mornings also went well.I like the wide stance alot better than the shoulder width version.I plan on experimenting with splitting my sessions into two parts on squat/deadlift days.Tonight I plan on hitting glute-ham raises and a midsection circuit.

20 FEB 02
ME SQ/DL DAY
PM SESSION: 20 MIN.

1) Glute-Ham Raises 4x10,8,6,6
2A) Static Crunches-3 sec. 2x8 @ 25ibs
2B) Dumbell Side Bends 2x8 @ 81ibs
2C) Reverse Hypers 2x15
3) COC Gripper

Quick session.Had lots of energy.Hamstrings are trashed.

22 FEB 02
ME BENCH DAY
40 MIN.

1) Close-Grip Pin Presses* 1x1 @ 245ibs
2A) Close-Grip Bench Presses 3x10 @ 145ibs
2B) Dumbell Hammer Curls 3x15,15,12 @ 35ibs

*18-inch grip/8-inch range of motion

Didn't do too well today.Pin presses were terrible.I was hoping on hitting 265 atleast.Was slightly hung over from last night's indulgence in one too many coronas, which accounted for my sluggish pace.Wasn't able to finish the entire workout, so I hope to get in a quick session of tris and lats tonight.

24 FEB 02
DE SQ/DL DAY
25 MIN.


1) Speed Squats 10x2 @ 150ibs-45 sec rest intervals between doubles
2) Speed Deadlifts 6x1 @ 185ibs-20 sec rest intervals between singles

Speed squats went good.Lost a little acceleration out of the bottom due to the weight increase, but overall speed was good.Next week I drop back to 125 and work back up over the next three weeks.Didn't like the speed deads as they recommend such a light weight in order to focus on speed and technique.It was still cool to do deads after squats though.Tonight is hamstrings and abs.

24 FEB 02
DE SQ/DL DAY
17 MIN(PM SESSION)

1) Glute-Ham Raises 3x10
2) Midsection Circuit
-Static Crunches 1x15 @ 25ibs(3 sec pauses)
-Dumbell Side Bends 1x10 @ 85ibs
-Reverse Hypers 1x10 @ 15ibs
-Russian Twists 1x15 @ 10ibs

26 FEB 02
DE BENCH DAY
45 MIN.

1) Speed Bench 8x3 @ 125ibs-30 sec rest intervals
2A) Decline DB Tri Extensions 3x8 @ 31ibs
2B) One-Arm Dumbell Rows 3x7 @ 61ibs
3) DB Hammer Curls 2x5 @ 51ibs

27 FEB 02
ME SQ/DL
37 MIN.


1) Zercher Squats 1x1 @ 300ibs
2) Wide-Stance Good Mornings 3x8 @ 155ibs

Zerchers went good.Progression was 45x10,135x3x2,185x3,235x2,265x1,285x1,300x1.When I was stepping back to rack the bar after the 300, my arms gave out and sent the bar crashing down onto the safety pins.I'm glad the neighbors weren't home for that one.Tonight is hamstrings and abs.

1 MAR 02
ME BENCH
50 MIN.

1) Close-Grip Pin Presses* 1x1 @ 225ibs
2A) Dumbell Bench Presses 3x7 @ 75ibs
2B) One-Arm Dumbell Rows 3x8 @ 65ibs

*12 inch range of motion

Dropped the pins down one slot which increased the range of motion from 8 inches to 12 and decreasd the poundage by 20 pounds.Progression was 45x10,135x3x2,165x1,195x1,215x1,235xfail,225x1,235 xfail.Failure with 235 came at about 4 inches off the chest.Don't know if this means my delts are weak or what.I plan on sticking with the pin presses for the next six weeks or so and drop the pins one slot every two or three weeks.Next week I'll shoot for 235 again.

2 MAR 02
DE SQ/DL
40 MIN.

1) Speed Squats 10x2 @ 125ibs-45 sec rest intervals
2A) Glute-Ham Raises 4x8
2B) Static Crunches 4x6 @ 25ibs-4 sec pauses
3) Barbell Standing Calf Raises 3x10 @ 95ibs-30 sec rest intervals

6 MAR 02
ME SQ/DL
53 MIN.

1) Standing Good Mornings* 1x3 @ 215ibs
2A) Barbell Lunges 3x6 @ 115ibs
2B) Static Crunches 3x8 @ 25ibs-4 sec pauses
3A) Dumbell Side Bends 2x12 @ 75ibs
3B) Reverse Hypers 2x12 @ 25ibs

*Shoulder-width stance

8 MAR 02
ME BENCH
52 MIN.

1) Close-Grip Pin Presses* 1x1 @ 335ibs
2A) DB Bench Presses 3x7,6,5 @ 81ibs
2B) One-Arm Dumbell Rows 3x6 @ 75ibs

*6-inch range of motion/18-inch grip

9 MAR 02
DE SQ/DL
55 MIN.

1) Speed Squats(Front)* 10x2 @ 135ibs-45 sec rest intervals_1x1 @ 255ibs
2A) Glute-Ham Raises 3x5 with 5-sec negatives
2B) Static Crunches 3x8,8,6 @ 31ibs-4 sec pauses
3A) Dumbell Side Bends 2x12 @ 81ibs
3B) Reverse Hypers 2x12 @ 25ibs

*Good speed on the squats.After the doubles, I worked up to a heavy single with 255.Acceleration was good for the first 6 inches or so coming out of the hole, then slowed down a bit and I had to grind it out.Max looks to be around 275 still, maybe 285.The middle seems to be my problem area.

11 MAR 02
DE BENCH
38 MIN.

1) Speed Benches* 8x3 @ 125ibs-30 sec rest intervals/1x1 @ 235ibs
2) Sternum Chins 6x8,6,4,4,3,3 @ 191ibs
3) Dumbell Upright Rows 3x8 @ 41ibs

*two grips used on the doubles.18" and 24".

Great acceleration on the speed benches.Worked up to a heavy single with 235 afterwards.Speed slowed down a bit when I reached 215 and 235 was slow.Could have hit 255 if I had gone for a limit single, so I know my max is creeping up.Back to two a days next week.

13 MAR 02
ME SQ/DL
29 MIN.

1) Standing Good Mornings* 1x3 @ 225ibs
2) Barbell Lunges 3x6 @ 135ibs

*shoulder-width stance

Good mornings were tough today.Almost missed the last rep.Progression was 45x12,95x3x2,115x3,135x3,165x3,185x3,205x3,225x3.N ext week it's back to the zerchers.I've started to focus on boxing again, so I'm going to be integrating some conditioning work into my weight routines.I'm back to two a days again, so tonight looks like short sprints,weighted shadow-boxing, and a midsection circuit.

13 MAR 02
ME SQ/DL
27 MIN(PM SESSION)

1) Sprints 40 yards x 5-30 sec rest intervals
2) Weighted Shadowboxing 90 sec work/30 sec rest x 5
3A) Crunches 2x20 @ 10ibs
3B) Russian Twists 2x10 @ 10ibs
3C) Glute-Ham Raises 2x14,12

15 MAR 02
DE BENCH
23 MIN.

1) Speed Benches* 8x3 @ 135ibs-30 sec rest intervals
2) Sternum Chin-Ups 5x1 @ 191+25ibs-30 sec rest intervals_5x3 @ 191ibs-60 sec rest intervals
3) Rotators 2 sets

*2 grips used.18" and 24".

I've slightly altered my Westside routine in order to incorporate my boxing training.I've replaced my max effort bench workout with another dynamic effort bench workout.I'll work up to a max single every third or fourth workout.Except for the addition of sprints, my sq/dl sessions will remain unchanged.Tonight is dumbell benches and rows.

15 MAR 02
DE BENCH
27 MIN.

1A) Dumbell Benches 3x5 @ 85ibs
1B) One-Arm Dumbell Rows 3x8 @ 75ibs

16 MAR 02
DE SQ/DL
24 MIN

1) Speed Squats 10x2 @ 135ibs-45 sec rest intervals
2) Standing Barbell Calf Raises 3x6 @ 145ibs-30 sec rest intervals
3A) Crunches 2x20 @ 25ibs
3B) Russian Twists 2x12 @ 10ibs

16 MAR 02
DE SQ/DL
21 MIN

1) Sprints 40 yards x 5-30 sec rest intervals
2) Glute-Ham Raises 5x8

18 MAR 02
DE BENCH
28 MIN

1) Speed Benches 8x3 @ 135ibs-30 sec rest intervals
2) One-Arm Dumbell Rows 5x5 @ 65ibs-30 sec rest intervals
3) Standing Dumbell Curls 2x12,10 @ 35ibs

How is the training going for you so far then Ballast?

You never seem to put opinions in here so i figured i'd ask

Chicken Daddy-Training is going good.I'm really pumped up about Westside as it seems like a highly productive system but since I've only been using it for a little over six weeks, I'd hate to make any premature assumptions.I especially like the speed work as it does not trash the cns as much as max effort work does and seems to allow for quicker recovery.All in all, it's going well.Thanks for asking.

20 MAR 02
ME SQ/DL
37 MIN

1) Zercher Squats 1x1 @ 320ibs
2A) Standing Good Mornings 2x8 @ 165ibs
2B) Dumbell Side Bends 2x8 @ 81ibs
2C) Static Crunches 2x12 @ 25ibs-2 sec pauses

Zerchers were real tough today.Oblique strength is lacking.Progression was 45x10,135x3x2,185x3,235x1,275x1,305x1,320x1.Had to really tighten up my form and concentrate to nail 320 without being sloppy.This is my week off from two a days.Need the rest as boxing is really kicking my ass.

22 MAR 02
ME BENCH
35 MIN

1) Incline Bench Presses* 1x1 @ 235ibs
2) Sternum Chin-Ups 12x5,5,5,4,3,3,3,2,2,2,2,1 @ 192ibs-30 sec rest intervals

*25-degree incline

Inclines did not go well today.I expected to get 255 and didn't even come close.Progression on the inclines was 45x12,115x3,145x3,175x3,205x1,225x1,245xf,235x1,24 5xf.Bar stopped about three inches off my chest on both attempts at 245.Haven't done regular inclines in awhile, but thats no excuse.The only thing that saved this workout was the chins.Got 37 total reps and my lats are pumped up like balloons.I really feel this type of chin in the lats,mid-back and rear delts.Probably be nice and sore tomorrow. F*CKING INCLINES!

23 MAR 02
DE SQ/DL
58 MIN

1) Speed Front Squats 8x2 @ 155ibs-45 sec rest intervals
2) Standing Barbell Calf Raises 6x6 @ 145ibs-30 sec rest intervals
3) Reverse Hypers 3x20
4) Sandbag Lift&Load Drill
-clavicle height 20 reps @ 45ibs(one hand)
-waist height 15 reps @ 65ibs(one hand)
-waist height 15 reps @ 100ibs(two hand)

Speed on squats was slow at first, but picked up by the 3rd set.Added sandbag loading as a form of Westside's GPP.Quite taxing stuff, but I love it.Tomorrow's my birthday so I'm gonna get drunk and howl at the moon tonight.If I don't post on Monday it's because I'm in the county lock-up.Probably on charges such as public intoxication,disturbing the piece,indecent exposure or all of the above.

25 MAR 02
DE BENCH
30 MIN

1) Speed Benches 8x3 @ 135ibs-30 sec rest intervals
2) One-Arm Dumbell Rows 5x6 @ 65ibs-45 sec rest intervals
3) Dumbell Hammer Curls 2x8 @ 45ibs
4) Crunches 2x20 @ 25ibs

27 MAR 02
ME SQ/DL
37 MIN

1) Zercher Squats 1x1 @ 325ibs
2A) Standing Good Mornings 2x8 @ 175ibs
2B) Dumbell Side Bends 2x10 @ 85ibs
2C) Reverse Hypers 2x20