Jersey's "Me Too" Journal

[JerseyDevil]

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!

I started having elbow problems about 3 years ago. Rather then do multiple work sets, what seemed to work was to do warm ups and then only 1-2 work sets. Something like this:

135 x 8
155 x 6
205 x 5
265 x 3
245 x 6

I try to switch the rep range of the work sets every workout, varying between 3-8 reps. This has worked well for the elbow pain.

Now, trying to do singles and higher volume sets seems to have brought the pain and discomfort back.... I may stick with Westside for the squat/DL stuff, and something more like I was doing for bench.

 

[Burner02]

I do ok for elbow pain except for skull crushers/DB behind the head extensions...if I go heavy...

 

[Bakerboy]

They will have to pry the barbell out of my hands before I ever quit.

That should be your signature! Jersey, you truly are hardcore.

 

[JerseyDevil]

They will have to pry the barbell out of my hands before I ever quit.

That should be your signature! Jersey, you truly are hardcore.

I need a sig, don't I? Been here forever and never had one.

 

[Burner02]

...and still don't....

 

[Triple Threat]

7/25/07

Bench DE

Speed Bench

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.

I found the same thing (hard on the elbows) when doing speed bench.

 

[soxmuscle]

I may stick with Westside for the squat/DL stuff, and something more like I was doing for bench.

Makes sense with the elbow problems. You're still going to love the squat/DL format though.

 

[JerseyDevil]

...and still don't....

Need to come up with something witty like you guys .

 

[JerseyDevil]

I found the same thing (hard on the elbows) when doing speed bench.

That seals it..... no more speed bench!

 

[JerseyDevil]

Makes sense with the elbow problems. You're still going to love the squat/DL format though.

Thanks Sox. I think you are right . Not totally giving up on the Bench ME. I just need to Jerseyize it.

 

[King Silverback]

I hear ya my Friend, you know your body and I'm confident you'll do what you need to do to continue, thats just what people like us do!!! And as far as a siggie.....................................

They will have to pry the barbell out of my hands before I ever quit, is perfect!!!

Enjoy the weekend my Friend!!!

 

[JerseyDevil]

7/27/07

ME Squat/DL

Box Squats
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 0
255 x 1

Did I say I wasn't going to do box squats? I am shunning wide stance squats, but I figured out I can do narrow stance box squats just the same. I used a Reebok step platform with 4 risers. Lowered slow, touched, and then relaxed my hip flexors to sit on the box while keeping the upper body tight. Then drove up hard. I REALLY LIKED THIS! Was a bit disappointed in the light weight I did, but I am new to this and confident the numbers will go up pronto.

Good Mornings
95 x 6
115 x 6
135 x 6

Ok. Haven't done these in 3 years. Starting out slowly.

SLDL
135 x 8
225 x 10
225 x 10

Overhand grip, no straps.

Hammer Curls
30's x 8
40's x 8
50's x 8

Westside doesn't seem too big into bicep isolation (and I understand why), but I still need a fix. Figured this is a good place to insert them.

Ab Crunch Bench
bw x 10
+10 x 10
+20 x 10

I came into the gym tonight not totally sure of what i was going to do. Box squats, rack pulls, trap bar deads, etc. This is what I decided on, and I must say, this workout is a keeper.

 

[King Silverback]

255 is no light weight my Friend, but I know you and you'll leap pass that my Friend, Best Wishes!!!

 

[yellowmoomba]

How's the low back feeling after the SLDL and GMs ??

Nice workout Jersey!

 

[Bakerboy]

Great stuff Jersey!

 

[JerseyDevil]

Arch: Thanks bro!

 

[JerseyDevil]

How's the low back feeling after the SLDL and GMs ??

Nice workout Jersey!

I am surprised, it seems to be the middle of my back that is sore....

 

[JerseyDevil]

Great stuff Jersey!

Coming from the king of awesome workouts....

 

[yellowmoomba]

I am surprised, it seems to be the middle of my back that is sore....

That's weird.

 

[Stewart14]

I am surprised, it seems to be the middle of my back that is sore....

take that as a good thing, to me it means you did the exercises right...you really shouldn't feel anything in your lower back.

 

[soxmuscle]

I am surprised, it seems to be the middle of my back that is sore....

Probably the same thing that is bothering me right now. It won't seem to go away. So aggravating...

 

[JerseyDevil]

Probably the same thing that is bothering me right now. It won't seem to go away. So aggravating...

No, this was a good sore.

Yours is still bothering you? You may just need to take a week off.

 

[JerseyDevil]

7/29/07

ME Bench Day

BB Incline Press
bar x 8
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
255 x 1
275 x 0
270 x 1

Paused the bar on my chest for a 1 count every rep.

JM Presses
95 x 10
115 x 10
135 x 10
135 x 10

I reviewed the JM Blakely video on YouTube before heading to the gym today. Still feels very awkward to me, but I did feel it in the triceps. On the fence about this one.

Pushdowns
40 x 15
60 x 12
70 x 12

One Arm Military Presses
30 x 12/12
45 x 12/12
55 x 10/10

Crunches
20
20
20

 

[Triple Threat]

Pausing the bar makes that exercise so much more difficult.

 

[Stewart14]

270 is a nice incline max when you factor in the pause. I don't know if I would use a pause on the inclines, I mean I don't think there is a reason to. Yes, you need to pause on the bench in a comp, but I don't think you are planning a competition any time soon, am I right?

The pause is a very useful tool for developing low end power, I did it last week too, but I used regular bench and used it as 2 sets of 5, I think that would be a much more effective use of pausing for you than to do it as a max effort, especially on the incline bench.

what do you think you could have gotten without the pause?

 

[JerseyDevil]

Pausing the bar makes that exercise so much more difficult.

I never max on incline. Anything above 250, I lower very slow since the weight is harder to control. At this angle, a pause doesn't seem to hold me back much because at regular speed I do 255 x 2-3.

 

[JerseyDevil]

270 is a nice incline max when you factor in the pause... what do you think you could have gotten without the pause?

Thanks, I was happy with 270. On the 275, I was out of the groove, bar got too far out in front. Without the pause, probably 275. On flat bench, yeah a pause takes away about 20 lbs for me. On incline, my paused reps is still close to my touch and go. Not sure why.

 

[JerseyDevil]

7/31/07

DE Squat/DL

Speed Squats
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

I suck. After looking at the template, I was supposed to do 10 sets of 2 with 175. Whoops!

BB Bentover Rows
135 x 6 wu
205 x 6
205 x 6
205 x 6
205 x 6

60 seconds RI's. Last week was at 90 second RI's. Also swapped bentover rows with leg press, since a couple of guys were hogging it. 8 plates per side, and the partner was pushing on the sled each rep .

Leg Press
235 x 8
410 x 10
410 x 10
410 x 10
410 x 10

60-75 second RI's. These kill me. By the last set, I am totally spent.

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

45-50 minutes, didn't time closely.

 

[yellowmoomba]

Jersey,

What do the speed squats do for you ?

Looks like a good workout

 

[soxmuscle]

I'm loving that you're trying these exercises out with me. First JM Presses, then Good Mornings. I'll be hitting the GM's light on Friday.