Saturday Fever

You want to do some real damage, add chains or bands when doing hyperextensions. It creates a whole new world of hurt.

yay.

soxmuscle

I don't think I set the bands up properly. I had two people ask me about the chains, everybody else was staring at me and I had to be into work at 9, so I felt obligated to begin.

Maybe I'll give them another go on Thursday.

Chains did for me exactly what the bands did for you. It was impossible to keep the bar level and straight. Good stuff, I'll probably be taking advantage of them quite a bit for the rest of the summer while I have them available.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

How would the chain hang? Currently I'm doing my hyperextensions the same exact way Mike does his. Curling an EZ bar between my forearms and biceps. So far, I haven't been able to do more than three sets because my lower back is just fried afterwards.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Tuesday; 7.9.07

ME Squat/Deadlift

Deadlifts
135 x 5
165 x 3
195 x 3
225 x 3
255 x 3
285 x 2
315 x 2
345 x 1
375 x 1
405 x 1
415 x 0

Box Squats
135 x 3
165 x 3
195 x 3
225 x 3
255 x 2
285 x 1
315 x 0 (couldn't touch the box, happens outside of the gym too)

Yates Rows
225 x 4
205 x 6
185 x 8
195 x 6
205 x 6

Shrugs
325 x 10 x 5

Hyperextenions
55 x 6 x 3

Diet:

1. Shake (2 cups of Skim Milk, Stawberries, Banana, 1.5 scoops Whey)
2. Shake (1.5 scoops Whey, Dextrose)
3. Banana
4. Footlong Subway Sandwich (Sweet Onion Chicken Terayki, lettuce, tomato, cucumbers, green peppers, onions, jalapenos, carrots)
5. *Will edit as day progresses*

My workout this morning started off rather slow, but ended up being phenomenal. I don't know if it was because it was so early in the morning and I was more tired than usual, but the deadlifts seemed to lack. I was taking long Rest Intervals because I didn't feel like I was going to be able to do my best without them. The workout stretched to the 75-80 minute mark, which sucks, but I honestly felt like I would have died just past 315 pounds had I not. I prepared for about five minutes to get that 405, something I've done in the past, by running to the bathroom and splashing water on my face. For some reason, I just couldn't get out of bed mode. Then I hit the 405 and my body started going. Squats followed and were excellent, rows were excellent, shrugs were excellent, and yup, you guessed it, hyperextensions were excellent. Good workout, too long, but that happens from time to time. A much needed off day tomorrow. I can sleep in until 8:30!

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Saturday Fever

You can hold one end of the chains or bands in the crook of your elbows. Or you can wrap them around your hands and hold a DB behind your head. Plenty of places to put stuff. It causes the tension to shift lower and lower as you ascend.

yay.

Double D

Honestly I am sure it would help things out, but it really sounds risky SF. I have heard many people simply say dont add weight to your hypers.....lets ask the Funk about this one.

Double D

Oh beautiful deads!!!!

Archangel

VERY Beautiful Deads!!! Excellent w/o's in here BRother Sox!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

soxmuscle

Once I start to get to a respectable figure with the way I'm currently doing it, I may look into trying these. Nice.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

So long as I'm adding weight in a responsible manner, I think I'll be fine.

What did Patrick have to say?

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Why thank you, Mr. 300

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

I went to the gym tonight, did 10 minutes of interval training at 9.0 and 4.5; I finished up with some ab work before hitting the showers, literally.

I'm up early tomorrow morning, probably heading to bed here shortly.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Double D

I dont know I havent asked him.

M.J.H.

Journal is really looking good, dude. Nice to see SF is in here posting I love his point of view. But seeing all these Westside workouts makes me want to jump back on Westside but I can't do it. I just feel like I've become too accustomed to 2 days on / 1 day off, and on my rest day I'm itching to get in the gym. Now that I'm on my 3 days on / 1 day off, I feel like I'm progressing much more nicely.

Anyway - I'm stoned as hell rambling.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

soxmuscle

Stick with what you're doing. There's too much/too frequent changes in your neck of the woods. It is good that you're liking your program though.

SF's a huge help. I love that he's been chiming in of late.

I'm stoned now.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

ME Bench, 7.13.07

Decline Bench: 95x6, 115x4, 135x3, 150x3, 165x3, 180x3, 195x3, 210x3, 225x3, 240x1, 255x½.

Seated Military Press: 95x4, 110x4, 125x3, 140x2, 115x5, 95x7.

CG Bench: 135x6, 155x5, 175x3, 155x5, 135x6.

Upright Rows: 115x6x3.

Seated French Press: 75x5, 75x3, 65x5, 65x5.

Pec Deck: 160x7, 180x5, 200x4, 120x3

Diet:

1. Shake (Strawberries, Banana, 1 cup low fat ice cream, 2 cups skim milk, 1.5 scoops whey)
2. Shake (1.5 scoops whey, dextrose, water)
3. 2 cups of 2% milk, MetRX Big100 bar
4. 1 lb ground sirloin, two pieces of seven grain toast
5. 2 cans Tuna w/ Omega 3 Mayo, blueberries, strawberries scooped with celery sticks.
6. 1 cup skim milk, 1.5 scoops Muscle Milk

Summary:

I slept through my alarm this morning, but thankfully woke up at 6:55AM and only slept an extra 1.5 hours. I got to work that same amount of time late, but all was well. Workout was fantastic this morning. I started off sleepy which is why I threw on 95 and 115. I really just couldn't snap out of it and didn't until I got my boost: The Undertake Theme Song on shuffle. I hadn't heard it in so long, I was loving it. I proceeded to set personal records hitting 240 for a single at the Gravity Gym. I tried to get 255 but I felt as if my spotter helped me too much. My Military presses are starting to fly up. I'm glad because I've always felt weak in that exercise. CG Bench was fun, I really sped through those and was still able to put up some solid weight considering that my hands were just about touching eachother. French Presses were fabulous. They're quickly turning into my favorite exercise. Upright Rows were good too, 115 felt tolerable when a month or two ago I wasn't able to do more than 1 or 2. I finished extremely strong on the Pec Deck's as well. I hadn't done 200 on the Pec Deck ever before. It felt good. I am curious about one thing though, I'm going to have to start performing solely flat bench on ME Bench days because going heavy on these other exercises (incline, decline, etc.) has been making my elbow and shoulder tweak. I think I'm fine right now, so I want to solve the problem before it actually becomes one. I'm waking up early tomorrow morning once again. I'm off to beddy-pies.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Here are some pics I took this morning before I went to the gym:

- http://img.photobucket.com/albums/v4...83/Justin4.jpg

This was my favorite pic, so I decided to fuss around with it and make it look cooler. AKA, I inverted the colors, ha. I'm still a beginner with Photoshop.

- http://img.photobucket.com/albums/v4...83/Justin3.jpg

It looks like I'm grabbing my junk, so I'm going to roll with it. Eff all of you.

- http://img.photobucket.com/albums/v4...83/Justin1.jpg
- http://img.photobucket.com/albums/v4...83/Justin2.jpg

Blah. A little bloated after downing my morning shake, but I wanted to get something up and running because I haven't in years.

Edit: My brother took three of them, I took the legs pic.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

DE Squat/Deadlift, 7.13.07

SLDL: 175x3x8

Superset, Leg Press/ Leg Extensions: 150x8/200x10, 8/10, 10/12, 12/12

Dumbbell Rows: 50x10, 75x8, 85x8, 95x7, 105x5, 110x4

Plate Loaded Lat Pulldown: 175x6, 160x8, 145x8, 130x10, 115x10

Hyperextensions: 45x8, 55x6, 45x8

Superset, DB Hammer Curls/Hammer Strength Curls: 30x10,8,7/50x10,5,5

Hip Abduction: 3x10x100

Diet:

1. Shake (Strawberries, banana, 1 cup low fat ice cream, 2 cups skim)
2. Shake (Water, 1.5 scoops of whey, dextrose)

Summary:

Ended what was a phenomenal week. Every workout this week was exceptional. Look what happens when I take the weekend off from drinking and just relax. Of course that will go in... one ear and out the other, starting tonight. I was going to do Speed Deads but I decided to do light SLDL's without much rest between sets. DB rows were fantastic, the only thing slowing me down on those is my grip strength (which is also improving). Lat Pulldowns were great, my gym hunny was right by me offering some excellent motivation, ha. All and all a great workout, nothing really else to dive into, workout speaks for itself in my opinion. Monday, monday, monday...

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Witchblade

Two thumbs up for sox.

My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

soxmuscle

Thanks, WB56 - Channel 56, the U!

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Archangel

Great w/o's Brother Sox!!! Keep it up and enjoy the weekend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

tallcall

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

tallcall

You've certainly got some nice deadlifts man!

First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

drew.haynes

Ok.. I just read through your whole journal. I haven't been on Ironmag in a long time and I'm not sure that's a bad thing but your journal caught my eye because I've been doing westside the last year or so. Not everything you are doing is wrong, but a lot of it is far from ideal. I don't wanna come in here sounding like a know-it-all or anything, but I would like to point on some things you may want to consider. Before I do that, I would also recommend you read ALOT more Louie Simmons articles: Westside Barbell®"Often Imitated but never duplicated" . Also, read as much as you can from big west-siders like Dave Tate, Jim Wendler, Marc Bartley, etc... most of these guys can be found at EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers .

Here's some of what I noticed right off:

-You are doing your back work on lower body days. That's ok if it really really seems to work for you, but it's very atypical and I think you could be sacrificing some rep volume on your legs. Generally all back work should come on upper days. Here would be two example upper day workouts:

DE Upper
Speed Bench 8x3
JM Tricep Presses 5x5
Overhead Tricep Ext 3x5
BB Row 5x5
Rear Lateral Raises 3x8

ME Upper
2 Board to a PR, drop to singles at 80% and up
CG Bench 4x10
Neutral Grip DB Press 3x10
Chest Supported Rows 4x10
Cable Laterals 3x12

-Don't do much if any leg isolation. Drop those leg extensions. An example leg day could be:

ME Lower
Rack Pull to a PR
Full squat 4x10
Sumo Good Mornings 3x10
Glute Ham Raise 3x10

-Alternate DE Upper with upper body rep work every 3 weeks, or just skip DE work for the upper body until you are bigger. Until you are much stronger and bigger, you'll probably benefit more from the extra rep work, especially if you are not probably employing accomodating resistance and the contrast method

-NEVER accentuate your eccentrics/negatives. You will be doing ALOT of accessory volume. You don't need to stretch your recovery ability even thinner by doing slow negatives. Keep negatives as fast as can still be SMOOTH and CONTROLLED

-Don't do shoulder presses. Go a month or two without these and then if you REALLY want add a little in. If you are REALLY following westside, you'll be doing ALOT of anterior shoulder volume just from bench and some of your tricep work. Spend that extra time on your rear delts - you need a big upper back to bring up your bench, which also makes me want to mention - look into the PROPER way to setup for a competition style bench. If you are looking for strength, this is necessary. If you aren't, you shouldn't be doing westside - but I think you are in it for the strength.

That's just some of the things that came to mind.. I can probably think of a lot more. I could talk all day about Westside. Find out what all the big westside competitors are doing and do what they do. You'll get strong and to be honest, Westside will get you big too. Anyone who says otherwise is full of shit and needs to take a good look at Dave Tate or Marc Bartley.

Keep up the good work, never stop learning, and never stop EATING

EDIT: I'll try to remember to check back here... but otherwise feel free to IM me.

195 @ 10%
B/S/D:320/385/445

soxmuscle

Thanks. They're starting to come along with the new routine.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Drew,

I'll look for you on AIM tonight and/or tomorrow. I've got some points about your post I'd like to discuss as well as some questions I'd like to ask you. Thanks for the help.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

DE Bench, 7.16.07

Speed Incline Bench: 115x3x8.

Superset, Standing French Presses/Cable Pressdowns: 50x10/60x8, 55x8/50x8, 55x8/40x10, 50x8/40x6.

CAT75, Hammer Strength Decline Press: 50x8, 45x8, 40x8, 35x10, 30x10, 25x16, 20x20, 20x20.

DB Military Lateral Raise: 10x10, 15x10, 20x4/12.5x10.

Tate Presses: 25x10, 30x8, 30x8, 25x10.

Cable Front Raises: 15x6, 12.5x10, 10x12.

Superset, Pec Deck/Dips: 120x15/8, 130x8/7, 120x10/7

Diet:

1. Shake (2 cups skim milk, frozen strawberries, banana, 1 cup vanilla ice cream, 1.5 scoops of whey)
2. 95% lean ground sirloin, 2 pieces of 7 grain bread.
3. 3/4 cup of oats, strawberries, splenda.
4. Shake (Water, Dextrose, 1.5 scoops of whey)
5. Baked beans, 1.5 ham sandwich on whole grain bread.
6. 2 cups of skim milk, natural pb on whole grain brad.

Summary:

I had a good workout that bordered great, but because of being tired wasn't. Whenever I go to my new gym, it's easy to get motivated for whatever reason, so it wasn't hard to get into workout mode, but as the workout progressed and carried on it got harder and harder to complete. All and all a good workout but I'm definitely noticing that I'm having more energy in the mornings before work. I'll get back on the 5:30AM wake-ups calls later this week. I've got a workout tonight.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Saturday Fever

I disagree. I think doing back work on upper days greatly impacts your ability to get proper upper body work completed. Likewise, you're already hitting every part of your back except lats on your lower days, so why make your lats special at the expense of other lifts on the upper days?

There is absolutely no legitimate reason to abandon speed work. It is not exhaustive and doesn't inhibit ones ability to lift repetitiously. Do not underestimate the benefits of speed work, plain or with extras.

I don't know that I'd agree with abandoning shoulder presses, but this is spot on. Especially the bold part. If your form on bench is off, the accessory work will NOT benefit you and you'll hit a brick wall. Study proper form and practice in front of a camera constantly.

So many people underestimate the size benefits of Westside. Powerlifters may not be lean, but they're humongous. Although lately I've noticed a trend of powerlifters showing up fairly lean but still hulking out huge lifts.

yay.

JerseyDevil

Great deads Sox .

drew.haynes

Well, first off. I, and Louie Simmons from what I can gather, believe that there are few WRONG ways to do things. They are ok ways and better ways. I think what you are saying COULD be true, but it depends how you are incorporating your back work. Typical westside would hit alot of tricep volume right after the primary lift, followed by lats and upper back. Most westsiders are only hitting maybe 4 sets of a row at this point - not a whole lot of volume, and after the main lift. I don't see this hindering progress. Also, because they are doing a low volume on this day, it is quite common for ALOT of westsiders to row, in some form or another, up to 4 times a week. They may only do a few sets each time, but they'll maybe do DB row low rep, then chest supported high rep, then db high, then chest supported low - 4 diff days but low volume on each so easy recovery, and a variety as far as rep ranges and exercise choice.


Also, I haven't seen many guys from westside use their back on lower body days, OTHER than alot of supportive volume, nothing really intended to just work the back. However, I should clarify actually.. they do alot of lower back work on lower days, but minimal as far as the lats, rear delts, traps, etc.


I do agree it is helpful, and there are probably alot of things you can do easily, but if, again, we are speaking strictly "typical westside", most all of what they do is contrast method (bands or chains being used to add poundage as the joint leverage becomes more ideal - toward lockouts). If he's not going to use bands or chains, and DOES want to do speed work, I'd probably stick with ballistic benching and concentric jump squats.

Ballistic benching, for whoever isn't familiar, is generally done on a smith with about 30-40% 1RM. The point is to maximize the speed through the reversal of the bar. Bring the bar down quickly and WITHOUT touching the chest, reverse explosively, allowing the bar to leave the hands at lockout (hence the smith for safety). Smoothly catch and descend, reverse quickly again.

Concentric jump squats... set pins to full squat depth and put the bar on the pins with a submax load. You start in the bottom position and stand up explosively, most likely leaving the ground a few inches. The will help build explosiveness out of the hole by not allowing the stretch reflex caused by the eccentric (lowering) phase of the squat. You need to let the bar STOP on the pins between reps - 7-10sets of 2.


We mostly agree here. Gauge shoulder work by feel - still I'd start with less volume on the anterior delts and add as necessary. As far as the form, again, chest is nothing. Having a strong chest and bad bench form may let you bench a little more AT FIRST, but big bench numbers are 99% tricep and shoulder. Get the form right now... you'll have to eventually to get a big bench.


Dave Tate, again, perfect example. He was 300+lbs for YEARS with elite level lifts.. finally leaned out to as low as 4% and he is still a mass monster.

http://asp.elitefts.com/images/upload/qa/dave-outside.jpg

Last, we're all still learning, I definitely am. I try not to say anything here about Westside unless I am fairly sure it is the general concensus among Westside-based PLers. I spend most of my research time researching westside . I am open to all opinions, just trying to share info where I can.

195 @ 10%
B/S/D:320/385/445