• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Jersey's "Me Too" Journal

Muscle Gelz Transdermals
IronMag Labs Prohormones
7/22/07

Bench Press
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
275 x 1
280 x 1
285 x 1

Time for something new. Playing around with a Westside style bench workout. Obviously misjudged my max. Figured I was going to fail at 280, and nailed it. Figured I was going to fail at 285 and nailed that. Will readjust numbers for next week. Would like to be serious about Westside, but due to my screwed up elbows, JM presses, Tate presses, and lying tricep extensions are all out. Plus, I love BB incline presses. I hate to make those just an auxillary movement....

HS Incline Press
200 x 8
250 x 8
270 x 8

Straight Bar Pushdowns
40 x 15
60 x 12
80 x 12

Side Lateral Raises
20's x 15
30's x 12
35's x 10
 
JerseyDevil said:
7/22/07

Bench Press
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
275 x 1
280 x 1
285 x 1

Time for something new. Playing around with a Westside style bench workout. Obviously misjudged my max. Figured I was going to fail at 280, and nailed it. Figured I was going to fail at 285 and nailed that. Will readjust numbers for next week. Would like to be serious about Westside, but due to my screwed up elbows, JM presses, Tate presses, and lying tricep extensions are all out. Plus, I love BB incline presses. I hate to make those just an auxillary movement....

HS Incline Press
200 x 8
250 x 8
270 x 8

Straight Bar Pushdowns
40 x 15
60 x 12
80 x 12

Side Lateral Raises
20's x 15
30's x 12
35's x 10
Click to expand...


Ahhh, the lure of the big numbers has sucked you in too huh JD??? It must have felt nice to lift 285 right? I love being able to nail a big lift.

I say you just go for it. My elbows are shot too. There are just certain exercises that I cannot do, and I accept that, and just use different ones.

I am planning on rotating incline bench, close grip bench and 2 board press for ME lifts. If I do incline bench or 2 board presses, I will use close grip bench and JM press for my accessories for 3 sets of 10 each (of course since you can't do JM presses, just do something like 5 sets of 10 of close grip and call it a day, that is enough tricep volume). If I do close grip bench for my ME lift, then I will do incline bench and JM press for accessories (once again, do 5x10 on inclines, so there you satisfy your incline fetish :D)

On DE day, I am planning on doing my DE bench, then close grip floor press for something like 4 sets of 4, and also dips for like 3 sets of 6.

If you want some help setting up a template, just let me know, I can give you some pointers :thumb:
 
Stewart20 said:
Ahhh, the lure of the big numbers has sucked you in too huh JD??? It must have felt nice to lift 285 right? I love being able to nail a big lift.

I say you just go for it. My elbows are shot too. There are just certain exercises that I cannot do, and I accept that, and just use different ones.

I am planning on rotating incline bench, close grip bench and 2 board press for ME lifts. If I do incline bench or 2 board presses, I will use close grip bench and JM press for my accessories for 3 sets of 10 each (of course since you can't do JM presses, just do something like 5 sets of 10 of close grip and call it a day, that is enough tricep volume). If I do close grip bench for my ME lift, then I will do incline bench and JM press for accessories (once again, do 5x10 on inclines, so there you satisfy your incline fetish :D)

On DE day, I am planning on doing my DE bench, then close grip floor press for something like 4 sets of 4, and also dips for like 3 sets of 6.

If you want some help setting up a template, just let me know, I can give you some pointers :thumb:
Click to expand...
Hey Stewart. That was a very helpful post! My PR for flat bench is 320, but it was drug aided three years ago, so it didn't count. I would be so proud of myself to hit 315 naturally, especially at 51/52. I think training Westside, I can do it! I'm only 25-30 lbs away.

I DO need some help with the template. I have read numerous Westside and elitefitness links, but damn they make it so confusing because there is too much information. I CAN do flat bench, incline bench, CG bench. Never tried floor presses or board presses, but those look do-able. I might even be able to do JM presses, they feel very awkward to me right now.

As far as the lower stuff, I'm cool. Way less complicated.
 
Welcome to the dark side, JD. :hello: It looks like Stewart has given you some solid advice. :thumbs: If you're getting 285 now without much 1 RM training, you should be able to get to 315.
 
Triple Threat said:
Welcome to the dark side, JD. :hello: It looks like Stewart has given you some solid advice. :thumbs: If you're getting 285 now without much 1 RM training, you should be able to get to 315.
Click to expand...

yeah, what he said. If you go the next 2 weeks doing close grips or incline as your ME exercise, I guarantee that on week 3 when you max out on bench you will hit at least 300 if not more :thumb: . Base your speed work for the next 2 weeks on that 285 max, and then go for it on week 3. you will be surprised....pleasantly that is.
 
Stewart20 said:
yeah, what he said. If you go the next 2 weeks doing close grips or incline as your ME exercise, I guarantee that on week 3 when you max out on bench you will hit at least 300 if not more :thumb: . Base your speed work for the next 2 weeks on that 285 max, and then go for it on week 3. you will be surprised....pleasantly that is.
Click to expand...
Thanks again for you help Stewart. I appreciate you showing me your template.

When you do board presses, does someone hold the boards, or do you just balance it on your chest?
 
Do the lifts you can JD. If something hurts, theres ussually somethings that can be substituted for it.
 
Look at BRother JD go, Awesome w/o's my Friend!!!
 
JerseyDevil said:
Thanks again for you help Stewart. I appreciate you showing me your template.

When you do board presses, does someone hold the boards, or do you just balance it on your chest?
Click to expand...

I usually use my weightlifting belt to hold them in place, it works just fine...looks a little silly, but since I work out at home, I don't care.

And I wouldn't go past a 2 board press if you don't ever plan on wearing a bench shirt, which I would have to guess no anyway, so it's a moot point.
 
i am probably going to post a thread in training later about the dynamic exercises. I am going to get some opinions on whether or not they are worth it for people with our maxes, and if we would be better served just doing more rep work like db presses or just regular squats for reps (which I might do anyway, stay tuned)
 
Stewart20 said:
i am probably going to post a thread in training later about the dynamic exercises. I am going to get some opinions on whether or not they are worth it for people with our maxes, and if we would be better served just doing more rep work like db presses or just regular squats for reps (which I might do anyway, stay tuned)
Click to expand...
I tried speed bench a long time ago, and didn't feel like it helped much, but I half heartedly did Westside. Lately I've been doing speed deadlifts, and they have been very beneficial.
 
7/24/07

DE SQ/DL

Speed Squats
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

30-45 second RI's

Like Stewart, I am not planning on doing PL style squats. I think the wide stance is what messed up my knees in the first place. Shame too because I really liked box squats. Descended slow to rock bottom, then exploded up. Can't say these were as demanding as speed deads. Also, I never tested a squat 1RM. Estimating it at 315, but a few years ago it was 365.

45 Degree Leg Press
235 x 8
410 x 10
410 x 10
410 x 10
410 x 10

90 second RI's. This was demanding. First work set easy, last set extremely hard.

BB Bentover Rows
135 x 6
205 x 6
205 x 6
205 x 6
205 x 5

90 second RI's.

This is about the only movement that I think it is beneficial to use straps. I forgot them today :)

Hyperextensions
+45 x 10
+45 x 10
+45 x 10

60 second RI's.

All in all, a very nice change to what I have been doing :thumb: .
 
Thats a good dynamic day workout there. good stuff. I don't know if you read my journal, but I am abandoning the speed work for now and focusing on a simple routine I saw on another site after doing some research. It is basically a site devoted to powerlifters, so I have to assume that these guys know something about it.

it isn't as scientific as westside is, but it is similar in that the main exercise for the day gets rotated weekly, but there are no weekly 1RM attempts. However, since there are 3 big lifts, I plan to attempt a max on one of them every week, and rotate, so that every 3 weeks I will be maxing on bench, squats, and deads. there is also a LOT less volume, with only 2, or 3 sets the most on almost everything, we will see if that is a help or a hinderance.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
EXCELLENT w/o BRother JD!!! Keep it up my Friend!!!
 
Stewart20 said:
Thats a good dynamic day workout there. good stuff. I don't know if you read my journal, but I am abandoning the speed work for now and focusing on a simple routine I saw on another site after doing some research. It is basically a site devoted to powerlifters, so I have to assume that these guys know something about it.

it isn't as scientific as westside is, but it is similar in that the main exercise for the day gets rotated weekly, but there are no weekly 1RM attempts. However, since there are 3 big lifts, I plan to attempt a max on one of them every week, and rotate, so that every 3 weeks I will be maxing on bench, squats, and deads. there is also a LOT less volume, with only 2, or 3 sets the most on almost everything, we will see if that is a help or a hinderance.
Click to expand...
Thanks for the encouragement. I am on the fence about dedicating myself to westside also.
 
7/25/07

Bench DE

Speed Bench
135 x 8
175 x 3 (wide grip)
175 x 3 (wide grip)
175 x 3 (wide grip)
175 x 3 (normal grip)
175 x 3 (normal grip)
175 x 3 (normal grip)
175 x 3 (normal grip)
175 x 3 (close grip)
175 x 3 (close grip)
175 x 3 (close grip)

45 second RI's.

I started out lowered the bar fast, and then exploding up as fast as I can. I quickly realized it is far better to lower the bar slow, and then explode up. This was hard on my elbows.... hmmmm.

CG Bench
205 x 8
205 x 8
205 x 8
205 x 8

Slow and controlled. Barely got 8 on the last set. RI's were around 2 minutes.

Side Lateral Raises
25's x 10
30's x 10

Front Lateral Raises
25's x 10
30's x 10

Rope Face Pulls
90 x 12
110 x 12

I'm getting this bad feeling this style of lifting (westside), with plenty of max efforts and higher volume dynamic lifts are going to wreak havoc with my elbow problem. Over the years I have learned how to work around this, but I never seem to learn my lesson. I am not giving up just yet, it may just be an acclimation process.
 
Watch out my Friend, elbows, knees and Back are the 3 big "Watch Outs" imo!!! Ice it up, hope it goes away QUICKLY!!!

Great w/o too, I LOVE to explode the weight off, and take it down in a SLOW controled manner, keep it up Brother JD, lookin SOLID!!!
 
Archangel said:
Watch out my Friend, elbows, knees and Back are the 3 big "Watch Outs" imo!!!
Click to expand...
Great advice Arch! Problem is, I have problems with all 3 :roflmao: . Knees are doing ok right, now. I sometimes get weird low back problems, but they come and go... but the elbow has arthritis and I get tendinitis very easily. It is hell getting old buddy :).

Like DD said, you can always swap exercises, but I'm getting to the point I'm running out of exercises!

Don't worry, they will have to pry the barbell out of my hands before I ever quit.
 
I don't see why Westside would put more pressure on your elbows than any other routine, unless you weren't going heavy at all before.

Workouts are looking fantastic. Had no idea you were doing this. Fun!
 
You must log in or register to reply here.

Similar threads

D
My Tzatziki sauce is too thin and watery. How can I thicken it?
Replies
0
Views
6K
Derek Wilson
D
Tina Elias
Bikini girls need muscle too....
Replies
10
Views
4K
1superman
1
LiftinBear
Hey I remember this place too!
Replies
2
Views
1K
LiftinBear
LiftinBear
Back
Top