Jersey's "Me Too" Journal

[Double D]

Nice workout JD.....did you like the speed squats?

 

[JerseyDevil]

Jersey,

What do the speed squats do for you ?

They are supposed to help train for explosive power. Use light weight and concentrate on speed at the bottom. I must admit, once I did speed deadlifts for a couple of weeks, I finally broke thru my deadlift plateau. I would say I like speed deadlifts the best also.

 

[JerseyDevil]

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.

I have done GM's before, so I am used to those. JM presses are definitely new for me. I really have trouble getting the feel for those.

 

[JerseyDevil]

Nice workout JD.....did you like the speed squats?

I like speed deads the best, speed squats next, then speed bench.

 

[DOMS]

I have done GM's before, so I am used to those. JM presses are definitely new for me. I really have trouble getting the feel for those.

Trouble with Good-mornings? Have you tried Zercher Good-mornings?

 

[JerseyDevil]

Trouble with Good-mornings? Have you tried Zercher Good-mornings?

No, I meant trouble with JM press form.

Zercher GMs sound interesting though .

 

[DOMS]

No, I meant trouble with JM press form.

Zercher GMs sound interesting though .

I've yet to find an exercise that hits the hams better.

 

[King Silverback]

Awesome w/o's Brother JD, Youre just rockin and rollin my Friend!!!

 

[Burner02]

hiya JD!

 

[JerseyDevil]

8/1/07

Cardio

Elliptical Machine
Aerobic program, level 15, 30 minutes

 

[katt]

Hi JD

 

[Double D]

Only thing with speed bench they seem to effect my joints a bit....

 

[JerseyDevil]

8/2/07

DE Bench

Speed Bench
135 x 8 wu
155 x 3 wu
175 x 3 (close grip)
175 x 3 (close grip)
175 x 3 (close grip)
175 x 3 (regular grip)
175 x 3 (regular grip)
175 x 3 (regular grip)
175 x 3 (wide grip)
175 x 3 (wide grip)
175 x 3 (wide grip)
175 x 3 (wide grip)

45-60 second RI's

I think I am starting to like this. Set up like I was going to do 315, slowly lowered the bar, slight pause and exploded back up. I like the idea of doing different grip widths. Really feel the wide grip, which was outside the rings.

CG Bench
225 x 5
225 x 5
225 x 5
225 x 5

120-150 second RI's

I have always done close grips with a thumbless grip, while my normal bench I always use a thumbs wrapped around the bar grip. That is the way I learned to do them, probably a carry over from doing lying tricep extensions. I figure I may be better served by using the same grip for regular bench. Man, did this feel weird to me. But it seemed to hit my tri's harder.

Side Lateral Raises
25's x 12
30's x 10

60 second RI's

Front Lateral Raises
30 x 10/10
30 x 10/10

60 second RI's

Rope Face Pulls
120 x 12
120 x 12

60 second RI's

 

[yellowmoomba]

Jersey,

What is the % of weight you are "suppossed" to use for speed bench?

Just curious............

Nice CG press!!!

 

[JerseyDevil]

Jersey,

What is the % of weight you are "suppossed" to use for speed bench?

Just curious............

60% of max is textbook Westside. For speed squats you wave load, meaning 50% 1 week, 55% the next, and then 60%. After that, back to 50%. For speed squats it is 50% of max.

 

[Stewart14]

60% of max is textbook Westside. For speed squats you wave load, meaning 50% 1 week, 55% the next, and then 60%. After that, back to 50%. For speed squats it is 50% of max.

I assume you meant speed deads here....I always used 70% of 1RM for speed deads simply because you are usually only doing one rep at a time, so you would need a higher load to make all the calculations right.

I believe they chose the 2 reps on the squat and 3 reps on the bench to represent the same time frame it might take you to complete a max attempt. If it takes you 5 seconds to bench your max, then the speed set should take 5 seconds as well, or something like that.

I think doing speed deads at 50% of max would be a waste, especially if you are doing one rep per set. I used to do a 6x1 thing with 70% of max and the same 1 minute rest periods.

In any event that was a nice looking DE bench session you had there. Nice to see you went heavy on the close grips after the speed bench.

 

[Burner02]

how are the elbows after those heavy CG benches?
when I was....in good shape...if I got heavy...man...the elbows killed..

 

[JerseyDevil]

I assume you meant speed deads here....I always used 70% of 1RM for speed deads simply because you are usually only doing one rep at a time, so you would need a higher load to make all the calculations right.

I believe they chose the 2 reps on the squat and 3 reps on the bench to represent the same time frame it might take you to complete a max attempt. If it takes you 5 seconds to bench your max, then the speed set should take 5 seconds as well, or something like that.

I think doing speed deads at 50% of max would be a waste, especially if you are doing one rep per set. I used to do a 6x1 thing with 70% of max and the same 1 minute rest periods.

In any event that was a nice looking DE bench session you had there. Nice to see you went heavy on the close grips after the speed bench.

Yep, I did mean speed deads. I have been using 50% but 2 reps. I read that somewhere, but now I see where it is recommended doing sets of 1 @ 55%-65%.

 

[JerseyDevil]

how are the elbows after those heavy CG benches?
when I was....in good shape...if I got heavy...man...the elbows killed..

Not bad at all. I get 'flare ups" usually triggered by something. Right now they only bother me a little. I 'close grip' by going to the smooth part of the bar, so it is not too bad to the wrists and elbows.

 

[JerseyDevil]

8/3/07

ME Squat/DL

Box Squats
135 x 3
155 x 3
205 x 3
225 x 3
245 x 1
265 x 1
275 x 1

Alright! Came down slow, sat on the box and relaxed the hip flexors. Then drive back up. Missed 265 last week and got 255. So I was very happy with 275 today. Should have gone to failure, but I want to save something for next week.

Good Mornings
95 x 6
115 x 6
135 x 6

SLDL's
135 x 5
225 x 5
275 x 5 (overhand grip)
275 x 7 (mixed grip)

Where the hell are my wrist wraps? I must have lost them. When I went overhand on the first 275 set, I was losing my grip. Since my primary interest is working the hams, hips and spinal erectors, I switched to a mixed grip. Gotta get more straps, since the latest rumblings here say it is better to use an overhand grip w/straps, then a mixed grip due to torque on the spine. On conventional deads, I still going mixed grip damnit!

BB Curls
45 x 8
65 x 8
85 x 6
105 x 10

Good workout done for about .18 cents (2 scoops of protein powder and 1.5 cups of skim milk). The WHOLE workout performed in the squat rack... priceless . Ok, no one was waiting to squat when I used it for BB curls .

 

[katt]

I was always doing the mixed grip, before someone told me about the spine thing, plus they said it would give you uneven growth.

 

[Stewart14]

I try to alter my grip between sets or even reps if I do multiple reps. I reset the bar after each rep and switch the grip. So first rep will be left hand under, right hand over, second rep will be left hand over, right hand under...etc

I think that would be the best bet to correct any uneven issues, other than learning the hook grip, which for now I will pass on.

I can do my heaviest sets with double overhand grip without straps, but I don't feel as confident with the weight as when I go mixed grip, so that's why I use the mixed grip, otherwise I wouldn't.

 

[yellowmoomba]

That's looks like a tough leg workout Jersey. Nice job

I always use mixed grip

 

[JerseyDevil]

Uh oh. Knees felt fine after workout yesterday. But today, especially the right knee hurts, and feel's loose..... It was the left knee that gave me problems in the past. Not good.

 

[yellowmoomba]

Uh oh. Knees felt fine after workout yesterday. But today, especially the right knee hurts, and feel's loose..... It was the left knee that gave me problems in the past. Not good.

Time for some Ice and Ibu

 

[JerseyDevil]

Time for some Ice and Ibu

Done .

 

[Stewart14]

how are your knees doing today?

 

[JerseyDevil]

8/5/07

ME Bench

BB Incline Press
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
245 x 2 (paused each rep)
270 x 1 (quite possibly the slowest rep I have ever done)
225 x 7

BB Bench
135 x 10
185 x 8
225 x 8

Seated Military Press
115 x 12
135 x 10
150 x 8

One Arm DB Tri Extensions
25 x 10/10
30 x 10/10
35 x 8/8

Hike with dog in woods for 1 hour and 20 minutes.

Decided today, I am ditching Westside. So far all I have done is flair up my problem elbows, to make pushing movements painful. Fucked up my knees, after successfully rehabiliating them to where I could do squats again, and feeling unconfident in my pressing lifts. I know WS is great in theory, and works for many, but it doesn't work for everyone. Ramping sets, and DC seems to be the best for me, and that is where I'm going.

 

[JerseyDevil]

how are your knees doing today?

Definitely better. Nip it in the bud. I much rather do medium to high rep squats with moderate weight, then heavy weight and tear up my connective tissue in the knees. 275 is light, but strict box squats are very demanding. An absolutely great exercise for most people because it teaches you to 'sit back'. But for whatever reason, a bad choice for my 50 year old knees.

 

[DOMS]

270 x 1 (quite possibly the slowest rep I have ever done)

Hey, it wasn't your fault. Some chick was checking you out and you went into slow motion. You know, like in the movies.

Great workout, Jersey!