Soxmuscle Presents: Westside Training

[soxmuscle]

I'm still hovering around 150. If I drink three days in a row, I'll be 147, if I'm leaving the gym and have consumed a bunch of water and ate properly that day, I weigh around 153.

I'm no math major but I think that's three times my body weight

 

[soxmuscle]

I'll have pictures by the end of this week.

 

[PreMier]

yea, i think your the only one here(still) that can do that

monstar might have, i dont remember, and also deeznuts

 

[soxmuscle]

This new gym I go to is pretty "hardcore" for lack of a better term. They're hosting a rather small powerlifting competition and the guys keep advising me to try it out.

I just don't know if I'm ready for that yet.

 

[PreMier]

do it for fun. what the hell

 

[soxmuscle]

I really should, huh.

It'd be fun, but I have some concerns:

1. I'm ignorant in the sense that I don't know anything about how to prepare for a competition.

2. I've been working hard to improve my grip strength, but it's still nowhere near as good as I'd need it to be. For instance, I don't think I could hold 455 in my hands cold.

3. Outside of my deadlift - Benching 250, Squatting 375 really isn't that impressive.

 

[Triple Threat]

455 for a single.

I went 135, 185, 225, 275, 315, 365, 405, 455 and then tried 475 and would have had it if I wasn't a. tired and b. sick all week.

It makes me angry that I was going up by increments of 30, that's just too many warm-up sets and I was too tired to go past 425 by the time I got there.

I'm being optimistic but I think I could hit 500 before the semester ends.

Repeat after me. When going for a PR, don't get burned out on too many warmup sets. Do just enough to get properly loose and then go for it.

And on the PR. 3xBW? You've got me beat.

 

[Triple Threat]

yea, i think your the only one here(still) that can do that

monstar might have, i dont remember, and also deeznuts

I think deez did. Not sure about monstar. I think he weighed in the 220 range. Did he ever pull over 650? I would check his journals, but that could take several months.

 

[Stewart14]

Repeat after me. When going for a PR, don't get burned out on too many warmup sets. Do just enough to get properly loose and then go for it.

And on the PR. 3xBW? You've got me beat.

Awesome work (for a Sox and Patriots fan anyway ). 3x BW, holy crap. My best was the 475 I did a few weeks ago, at 215ish, then tweaked my back and gave up the PRs for a while and the regular deadlifting too.

I will make a comment on the warmups. when I did my 475, I did this:
135 x 5
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
475 x 1
If I knew I could do 475 off the bat, I would have went from the 405 set right to the high set. I just didn't know what I was capable of, so I added the 455 set. I figure, if you are capable of lifting the weight, and you are warmed up before even touching the bar, you should be fine making bigger jumps, because you are capable of it. My bench press is even worse. I might do:
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
That's it. I know what I can lift, why dick around with warmups if I don't need to?

And this is for TT....it's nice to be young eh?

 

[Triple Threat]

And this is for TT....it's nice to be young eh?

I think that thought just about every workout. It's even nicer to be young and having started lifting at an early age. I didn't start until 24. That's one thing I'd really like to do over. Sadly, life doesn't work that way.

 

[PreMier]

I think deez did. Not sure about monstar. I think he weighed in the 220 range. Did he ever pull over 650? I would check his journals, but that could take several months.

no shit huh! his PR is 655. so yea, he did a 3x bodyweight

 

[soxmuscle]

Repeat after me. When going for a PR, don't get burned out on too many warmup sets. Do just enough to get properly loose and then go for it.

And on the PR. 3xBW? You've got me beat.

Thanks, my friend.

I'm starting to realize that. My workload has really changed in the last couple of weeks. On ME days, I'm really just doing the bread and butter and getting out of the gym as fast as possible.

 

[soxmuscle]

Awesome work (for a Sox and Patriots fan anyway ). 3x BW, holy crap. My best was the 475 I did a few weeks ago, at 215ish, then tweaked my back and gave up the PRs for a while and the regular deadlifting too.

I will make a comment on the warmups. when I did my 475, I did this:
135 x 5
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
475 x 1
If I knew I could do 475 off the bat, I would have went from the 405 set right to the high set. I just didn't know what I was capable of, so I added the 455 set. I figure, if you are capable of lifting the weight, and you are warmed up before even touching the bar, you should be fine making bigger jumps, because you are capable of it. My bench press is even worse. I might do:
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
That's it. I know what I can lift, why dick around with warmups if I don't need to?

And this is for TT....it's nice to be young eh?

I completely agree with the "why dick around with warmups if I don't need to?" point of view. It kind of angers me that I was doing so many warm-ups in the past. I need to realize I'm not going to deflate if I don't do x amount of sets and that I'm only going to get stronger by lessening the workload when maxing out.

Tweaked your back? Ugh, that sucks. If you look back through this journal, I did the exact same thing and it restricted me from deadlifting for quite some time. Sucks

 

[soxmuscle]

I think that thought just about every workout. It's even nicer to be young and having started lifting at an early age. I didn't start until 24. That's one thing I'd really like to do over. Sadly, life doesn't work that way.

I know this sounds a little ridiculous to you, but I wish I started before my freshman year. If/when (dear god, please) I have a boy, he'll be doing push-ups, pull-ups, etc. before he can speak.

 

[soxmuscle]

no shit huh! his PR is 655. so yea, he did a 3x bodyweight

He might have been the biggest "bra" in IM's history, but the kid was as strong as an ox.

 

[Stewart14]

Tweaked your back? Ugh, that sucks. If you look back through this journal, I did the exact same thing and it restricted me from deadlifting for quite some time. Sucks

yeah, well to the point that I "have" to do 10 sets of trap bar deadlifts with 340 pounds, hehe. It really sucked too, right after I hit my deadlift PR, I just didn't like the way the back felt, so I thought it made sense to watch it a bit. that's the main reason I decided to stop training with maxes for a while. Not to mention, but doing this new workout format with the 10 sets for the past week or so, I swear I have ballooned up just in this last week. The 60 second rest intervals with the 10 sets of moderately heavy weight (80% or so of max) has made me look noticeably different, even to myself, and you know it takes a lot to notice a change in yourself, especially in a week's time.

 

[Stewart14]

Thanks, my friend.

I'm starting to realize that. My workload has really changed in the last couple of weeks. On ME days, I'm really just doing the bread and butter and getting out of the gym as fast as possible.

See, you took my advice and you deadlifted 3x your bodyweight. Shit, I guess I really do know a little bit about this stuff

 

[tallcall]

See, you took my advice and you deadlifted 3x your bodyweight. Shit, I guess I really do know a little bit about this stuff

Cue the flying pigs! I want to see a wintery hell scene! Where's my latte?

 

[soxmuscle]

yeah, well to the point that I "have" to do 10 sets of trap bar deadlifts with 340 pounds, hehe. It really sucked too, right after I hit my deadlift PR, I just didn't like the way the back felt, so I thought it made sense to watch it a bit. that's the main reason I decided to stop training with maxes for a while. Not to mention, but doing this new workout format with the 10 sets for the past week or so, I swear I have ballooned up just in this last week. The 60 second rest intervals with the 10 sets of moderately heavy weight (80% or so of max) has made me look noticeably different, even to myself, and you know it takes a lot to notice a change in yourself, especially in a week's time.

yea, thats incredible. I was just going to head over to your journal and check the post-injury workouts.

 

[soxmuscle]

See, you took my advice and you deadlifted 3x your bodyweight. Shit, I guess I really do know a little bit about this stuff

don't flatter yourself

 

[Triple Threat]

I want to see a wintery hell scene!

Like this?

 

[tallcall]

Like this?

That'll work.

 

[katt]

Cue the flying pigs! I want to see a wintery hell scene! Where's my latte?

 

[soxmuscle]

ME Bench on Monday, highlites:

Seated Barbell OH Press - 135x2, needed help on the third
Decline Bench: 255x1 (tried 275x1 but needed help about half way through the movement)

My training has changed a bit of late. I was sick all of last week so instead of doing the Sun-Mon-Wed-Thurs, I've been doing less of a workload on ME days and working out 2 days on, 1 day off.

ME days will be the bread and butter, DE days will be the rest.

I'm also really looking forward to the nice weather coming. Not to sound like Forrest Gump, but sometimes I just feel like runnnnning and don't do it simply because its cold/wet outside.

Again, I think I'll be posting pictures this week. I left my camera at home over winter break, so it's been tough to borrow my roommates/have him take the pics for me.

Running, abs tonight while I watch the teams I gamble on win money for me.

Speed day tomorrow and then a big squat day on Friday.

 

[fufu]

noooice

 

[soxmuscle]

noooice

I'm starting to get into fufu range...

 

[soxmuscle]

So I ran and did some abs, used the gripper machine, etc. last night at the gym and I just want to say... I can't get nearly the same motivation running as I do weight training.

It's incredible. It's not that I'm gassed or anything like that, its just that its so boring to me. I ran a mile yesterday, nothing special, but figured I should probably improve my endurance if I want to do something with myself this summer.

Heading to the gym shortly. Later fellas.

 

[Gazhole]

Dont worry, i get exactly the same thing with running/biking etc etc. All the regular cardio stuff. Im sure its beneficial, but it seems so much harder because theres no variation.

I can handle it if its HIIT or something, because its short and sweet (in a horrible death brining sort of sweet...).

ME/DE plan sounds good, too. I love that style of training

 

[soxmuscle]

Here are the pics:
- http://img.photobucket.com/albums/v448/jhot283/Feb08Progress005.jpg
- http://img.photobucket.com/albums/v448/jhot283/Feb08Progress004.jpg

I took more, but they sucked. It's impossible to take a good picture in a mirror by yourself. I'll try and get my roommate to take pictures for me.

 

[soxmuscle]

Dont worry, i get exactly the same thing with running/biking etc etc. All the regular cardio stuff. Im sure its beneficial, but it seems so much harder because theres no variation.

I can handle it if its HIIT or something, because its short and sweet (in a horrible death brining sort of sweet...).

ME/DE plan sounds good, too. I love that style of training

Exactly.

HIIT is great if you have a treadmill that automatically varies between speeds. It becomes a nuisance when you're having to sprint and push the button to decrease the speed at the same time. Last night for instance, I just ran a mile. I think I'll continue to do that until the summer when I go back to the other gym. I don't necessarily mind it, atleast I'll be able to see the improvement on my mile time.

I like it too. A lot of training, sure, but it's spaced well. I just hope it doesn't interfere with my drinking.