Thread: Soxmuscle Presents: Westside Training

Do you have a dip belt? I know once I got to 12 or more reps I got me a dip belt. Now I couldnt do dips without a dip belt, I could go all day.

The gym I go to doesn't have a dip belt, but I don't want to buy one because at school they have them available for no cost.

I've always done low reps (0-10) or strictly heavy negatives, so I'm not having much of a problem performing bodyweight dips in the 10-20 range. Hopefully I'll be able to hit 5 sets of 20 reps or something of the sort to do those inevitable CAT100's that SaturdayFever promotes.

I decided to do some bodyweight dips over the winter. I was weighing about 220lbs. I did my bodyweight about 40 times. At that point I said....yep time to get me a dip belt. My last one broke and I went without for a while....

If I were able to hit 40 reps, I think I'd stop acting like my Jewish friends and shell out the 15-20 bones to pick one up.

This is true. I tried the whole negative thing, but it just got repetitive.

You could always do the dips at the end of the workout when you're the most tired.

I did Trips....did me no good! But it was after doing a ton of back work. I didnt do a push exercise for a good while before them.

Tuesday; 6.26.07

ME Squat/Deadlift

Rack Deadlifts:
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
315 x 3
345 x 3
375 x 3
405 x 0

T-Bar Rows:
135 x 6
135 x 6
135 x 6
135 x 6 w/ spotter
125 x 4

Superset
Single Leg Nautilus Extensions:
125 x 6
140 x 6
155 x 6
170 x 6
125 x 10

Shrugs:
350 x 5 x 6

Hyperextenions:
25 x 10 x 3

Dropset
Barbell Curls:
115 x 1
105 x 3
95 x 6
85 x 6
75 x 8

This is last nights workout. My diet was pretty good but I can't remember exactly in order I ate it like I would have had I posted it last night, I was just exhausted afterwards and decided to take it easy. I don't know about the rack deadlifts, I felt alot more hamstrings than I am used to, but that's a good thing. Really hit the t-bar rows hard, haven't done single leg extensions in a while...

All and all a good workout. I'll be in the gym for ME Bench tomorrow, although I'm really trying to stretch everything out right now because I'm still a little sore.

Originally Posted by Double D

This is true. I tried the whole negative thing, but it just got repetitive.

I'm huge on negatives, so I do them with pretty much everything from time to time.

I've never been more sore than when I do real heavy negative bench presses..

Thursday; 6.28.07

ME Bench

Suspended Bench Press:
135 x 5
150 x 3
165 x 3
180 x 3
195 x 2
210 x 1
210 x 1
210 x 1
210 x 1
210 x 1

CG Bench Press:
135 x 6
135 x 6
150 x 6
150 x 6
165 x 5

DB Shoulder Press:
60 x 0
50 x 5
50 x 6
50 x 5
50 x 5
50 x 5

Dropset
Hammer Strength Dips:
125 x 6
120 x 6
115 x 6
110 x 6
105 x 6
100 x 6

DB Lateral Raise:
25 x 6
30 x 6
35 x 6 (not that good of reps)
25 x 6

Pec Deck:
140 x 6
160 x 6
180 x 5
200 x 3
I had a fantastic workout this morning. I didn't think I would be able to hit my chest, shoulders, and triceps hard today because I was rather sore yesterday. I ended up stretching every hour and I woke up feeling no strain at all. I tried suspended bench presses for the first time and really liked them. I was disappointed that I couldn't get as much wait as I wanted, but the sets were pretty good. I also did some relatively heavy/interesting close group bench presses. They were similar to a JM Press, another new exercise for me. I was pissed about the DB Presses. I tried 60's and just couldn't do it. I was on 50 two months ago, I thought I'd be up to 60's or 55's by now but I just decided to do 5 sets of 50's for old times sake. All the acccesory exercises were great. I had never gone heavy on the pec deck and today I nailed my chest doing so.

Diet:

• Dannon Blueberry Yogurt, muscle milk w/ milk shake
• 1.5 scoops of whey, dextrose shake
• Met-RX Big 100 bar
• Chipotle Bol (rice, pinto, chicken, all salsa's, lettuce)
• Steak, baked potato, green beans
• Muscle Milk w/ milk shake

DE Squat/Deadlift tomorrow.

Friday; 6.29.07

DE Squat/Deadlift

Speed Bench Squats:
175 x 3 x 5
225 x 3 x 3
135 x 3 x 2

Bent Over Dumbbell Rows:
75 x 12
80 x 10
85 x 8
90 x 6
95 x 5
100 x 3

Hip Abductor / Hip Adductor:
100 x 10 / 125 x 10
75 x 15 / 100 x 15
75 x 15 / 100 x 15
75 x 15 / 100 x 15

Dropset
Lat Pulldown:
175 x 5
150 x 5
130 x 5
110 x 3
90 x 5

CAT100
Machine Shrugs
180 x 10
140 x 12
100 x 15
90 x 15
75 x 13
50 x 20

Hyperextensions:
35 x 10
35 x 10
35 x 10

Single Arm Dumbbell Preachers:
30 x 10
30 x 8

I had an excellent workout this afternoon. The squats were superb. I searched for a box but just settled on a bench. They're a little lower, but I was still able to do some nice speed squats. I was surprised at how heavy I was able to get with the DB rows. I picked up the 75 pound dumbbell and cranked out 8, then 10, before struggling to 12. I had planned on performing only 5 sets, but I wanted to give that 100 lbs dumbbell a shot. I asked a buddy to help me on the Lat Pulldown Hammer Strength plate loaded machine, those sets were brutal. I also haven't done the Abductor and Adductor machines in a while, so that felt really good as an accessory to my squats. The machine shrugs were pretty cool. I planned on doing dumbbell shrugs, but I saw somebody using the machine they have and I wanted to give them a shot. They were great. The hyperextensions were incredible. I wish I had been doing these all along, it irritates me that I hadn't been doing them in the past. Needless to say, after three sets I'm fried. I threw some bicep work in at the end for shits and giggles...

Diet:

• 2 whole eggs, 3 egg whites scrambled with a slice of swiss cheese, two pieces of multigrain toast, chocolate milk
• Frozen strawberries, banana, skim milk, 2 scoops of whey

It's a friday, so I'll probably be going out to eat with my friends tonight. Chipotle, Subway, something decent. Although the booze ain't decent at all.. ugh.

Off until Monday.

After my workout last night I went right to bed so that I'd be ready for my workout before work this morning, so I never got around to posting my journal entry.

I brought my workout journal to work today after my workout in hopes that I'd be able to write them up during my lunch break but I was never around a computer and ended up not having enough time (what else is new?). Did I mention that I left my notebook there?

If I can get into work tomorrow sometime I'll pick it up and post, if not, expect three journal entries on Thursday.

Fuck.

Monday; 7-2-2007

DE Bench

Speed Bench Press
135 x 3 x 10

Hammer Strength Shoulder Press
75 x 12
85 x 10
95 x 8
105 x 6
115 x 4
125 x 2

30 sec RI
Hammer Strength Dips
20 x 100
12 x 100
10 x 100
8 x 100

Dumbbell Incline Press
5 x 8 x 50

Tate Presses:
Just tested them out

It's hard to post these workouts from a few days ago with 100% certainty, because I was little messy. I did try Tate Presses which were fun. Everything else was supersetted or something of the sort.

I don't understand sped bench press if you aren't using something for accomodating resistance. Otherwise you spend half the time decelerating.

Tuesday; 7.3.07

ME Squat/Deadlift

Platform Deadlifts:
135 x 3
165 x 3
195 x 3
225 x 3
255 x 3
285 x 3
315 x 2
345 x 1
360 x 1
375 x 0

Hack Squats:
200 x 6 x 5

Machine CG Chindowns:
175 x 6
165 x 6
155 x 6
150 x 7
150 x 7

Hyperextenions:
50 x 6 x 3

Tuesday's workout was good. I was able to do real well on the platform deadlifts, and I can almost feel my hamstrings and entire posterior chain getting stronger by the workout. I've also jumped up quite a bit with the Hyperextensions. I've pretty much made them a staple in my workouts.

Good workout. Tomorrow I've got a DE Bench day.

Why are you doing 2 DE Bench workouts in a week (see post #74)? Is this an experiment you're working on?

Seems like you're progressing well.

Originally Posted by P-funk

I don't understand sped bench press if you aren't using something for accomodating resistance. Otherwise you spend half the time decelerating.

Well, if we can all agree that speed bench is performed as an effort to increase the speed with which one can get the bar off the chest and into a zone where the triceps can take over the lift, then why add acomodating resistance necessarily? I'd almost argue that only the first 4-5" or so are really important anyways.

And don't sweat the CAT stuff, sox. It's meant to be hard, especially the first few times you try it. MJH has been doing it for years and had the same problem initially.

Originally Posted by Triple Threat

Why are you doing 2 DE Bench workouts in a week (see post #74)? Is this an experiment you're working on?

Post #74 was from this past Monday. I left my notebook at work over the holiday and didn't pick it up until yesterday which might have confused you. I've been following a DE Bench, ME Squat/Deadlift, off, ME Bench, DE Squat/Deadlift, off, off format.

Originally Posted by Witchblade

Seems like you're progressing well.

I've progressed with my bench, my deadlift, and my hyperextensions. I've yet to actually squat heavy on a ME day, I had planned to tomorrow but I scraped the shit out of my knee on Tuesday night and it's been killing me ever since.

I should probably just grow a pair, huh?

Originally Posted by Saturday Fever

Well, if we can all agree that speed bench is performed as an effort to increase the speed with which one can get the bar off the chest and into a zone where the triceps can take over the lift, then why add acomodating resistance necessarily? I'd almost argue that only the first 4-5" or so are really important anyways.

Would you recommend I add chains or some form of resistance when Speed Benching, as Patrick has.

Both of you guys know more than I do, I'll take any advice I can get.

Originally Posted by Saturday Fever

And don't sweat the CAT stuff, sox. It's meant to be hard, especially the first few times you try it. MJH has been doing it for years and had the same problem initially.

I've been fine with some exercises, but have struggled with others. I didn't think my triceps would be so shot, but even 50 was a struggle on bodyweight dips... That was strange to me because I can add quite a bit of weight.. I guess I just don't have the endurance in my triceps to bust out that many reps.

Thanks for coming, my friend.

Do you ever use any bands or chains?

Originally Posted by Double D

Do you ever use any bands or chains?

I never have other than to strap weight to, I think I'm going to start though soon.

Bands and chains are a method of breaking plateaus. If you have them, it doesn't hurt to use them. If you don't, it won't hurt to not use them.

So...

July 3rd 2007 - I get way too drunk, sleep until 7 PM on the fourth, puke from when I woke up until 2 AM Thursday. Lost a bunch of weight, felt lethargic. It just all around sucked.

I didn't go to the gym on Thursday, but I did head to the gym on Friday and Saturday. On those days, because I was still feeling kind of weak, I just took it easy and did some basic compound lifts similar to what I would have been doing at 100% with about half of the total sets and work load.

I didn't drink at all this past weekend, to punish myself for being an idiot on Tuesday. I took it easy, got some sun, relaxed, napped, ate, etc.

I worked out this morning at 5:30 AM, post to follow.

Monday; 7-9-2007

DE Bench

Speed Bench Press
150 x 3 x 8

Dropset
Hammer Strength Shoulder Press
100 x 7
90 x 3
80 x 5
70 x 5
60 x 7
50 x 8

Seated French Press / Tate Presses
50 x 10 / 25 x 10
55 x 9 / 25 x 9
65 x 4 / 25 x 9
55 x 9 / 25 x 9
50 x 8 / 25 x 8

Dumbbell Lateral Raise
30 x 8
25 x 10
25 x 10
20 x 10
20 x 12

Pec Deck / Rope Cable Pressdowns
140 x 12 / 60 x 8
150 x 10 / 60 x 10
160 x 8 / 60 x 9

Diet:

1. Shake (2 cups of Skim Milk, Stawberries, Banana, 1.5 scoops Whey)
2. Shake (1.5 scoops Whey, Dextrose)
3. Banana
4. Chipotle Burrito Bol (rice, fajita veggies, chicken, extra chicken, hot salsa, green salsa, tomatoes, corn, sour cream, lettuce.
5. Sandwich (Chicken Breast, two slices of seven grain bread, hot sauce)
6. Scrambled eggs (6 egg whites, 1 yolk, slice of sharp cheddar), Artichoke
7. Shake (2 cups of Skim Milk, 1 scoop of Muscle Milk)

I had an excellent workout this morning, which was expected with all the relaxing I did this weekend. It was certainly a change of pace not to drink alcohol this weekend. Besides here and there, I haven't done that since my freshman year of high school. Diet was also pretty good today. I upped the Speed Bench Press weight and didn't slip even a notch. Another thing that was fun was trying both the "chains and bands" that Patrick had suggested. I didn't like the bands, but the chains were excellent. I did feel like it was difficult to stable with me pushing the bar up as fast as I could and thus the chains moving back and forth. I'm really getting the hang of Tate Presses and French Presses, which is good. My triceps were destroyed after these. Shoulders were hit hard, chest was hit hard. All and all a real good workout.

I'll be in the gym tomorrow morning once again. 5:30 AM wake-up call, ugh.