SLDL are my favorite. I usually give MonStar a "high/low" scheme where he'll load about 80-85% on the bar and do 8-10 sets of 2-3. If you have bands, this would be a great place to use them as well.
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Dan's westside training journal
- Thread starter sftwrngnr
- Start date
Hi SF,
I will take a quick look at monstar's journal, and go from there.
I did beach muscle today.
EZBar Curls
90X10
100X10
110X5
Decline situps/crunches whatever they are
4 sets of 15
Crunch machine
80X10
90X10
110X10
Hammer Curls
45X10
50X10
55X10
Tommorrow is speed bench... and I'm bringin' my chains. LOL.
I will take a quick look at monstar's journal, and go from there.
I did beach muscle today.
EZBar Curls
90X10
100X10
110X5
Decline situps/crunches whatever they are
4 sets of 15
Crunch machine
80X10
90X10
110X10
Hammer Curls
45X10
50X10
55X10
Tommorrow is speed bench... and I'm bringin' my chains. LOL.
DE bench
So, I've gotten past the point of being embarassed with bringing my chains to they gym... the looks/stares/snide remarks are still there; I suspect they always will be, and when my 1/2" chains come, I'm sure it won't get any better.
Speed Bench drop set w/ plyometric drop bench
135X8
->90X10
155X8
->90X10
185X8
->90X10
185 + 3/8" chains X 5
Tate Presses
40x10 [Ok, so I now have the utmost respect for those who can whip out 90 lbs on these] I'm going to add more of these
French Presses
80X10
100X8
100X8
Cardio 15 mins
Decline Crunches
10
+ 25 lbs X 10
+ 25 lbs X 10
Good intense workout 55 minutes.
So, I've gotten past the point of being embarassed with bringing my chains to they gym... the looks/stares/snide remarks are still there; I suspect they always will be, and when my 1/2" chains come, I'm sure it won't get any better.
Speed Bench drop set w/ plyometric drop bench
135X8
->90X10
155X8
->90X10
185X8
->90X10
185 + 3/8" chains X 5
Tate Presses
40x10 [Ok, so I now have the utmost respect for those who can whip out 90 lbs on these] I'm going to add more of these
French Presses
80X10
100X8
100X8
Cardio 15 mins
Decline Crunches
10
+ 25 lbs X 10
+ 25 lbs X 10
Good intense workout 55 minutes.
DE Legs oh my 
Today was DE Legs day, and I was irritated to begin with... sigh... ya know, some people just can't take a hint to leave ya alone until you are required to do drastic shit like get a restraining order... ok, I'll stop whining.
I arrived at the gym, rather pissed off....
Jump squats
135X5
225X5
315X5
405X5 [Caught air here... YES]
425X2 [Had my friend come over, and make sure I caught air... kewl]
Box Squats Below parallel... I'm going to build me a box this weekend.. using the bench sucks rope
135X2
225X2
315X2
405X2
405X2
455X2
Partial Speed Deadlifts @ sticking point
135X2
225X2
315X2
405X2
495X2 [Good speed]
585X0 So, I ask my friend who is a black belt in karate to smack me in the face if I don't make this lift
585X1 YES!!!!
I'm pretty much out of time at this point, so I do some abbies
Decline abs [Steep decline]
+35 X 10
+35 X 7
Decline abs [Not so steep decline]
55X10
And I'm done.
55 minutes... Intense workout, AND ... I believe that a 585 deadlift will be mine very shortly.
Today was DE Legs day, and I was irritated to begin with... sigh... ya know, some people just can't take a hint to leave ya alone until you are required to do drastic shit like get a restraining order... ok, I'll stop whining.
I arrived at the gym, rather pissed off....
Jump squats
135X5
225X5
315X5
405X5 [Caught air here... YES]
425X2 [Had my friend come over, and make sure I caught air... kewl]
Box Squats Below parallel... I'm going to build me a box this weekend.. using the bench sucks rope
135X2
225X2
315X2
405X2
405X2
455X2
Partial Speed Deadlifts @ sticking point
135X2
225X2
315X2
405X2
495X2 [Good speed]
585X0 So, I ask my friend who is a black belt in karate to smack me in the face if I don't make this lift
585X1 YES!!!!
I'm pretty much out of time at this point, so I do some abbies
Decline abs [Steep decline]
+35 X 10
+35 X 7
Decline abs [Not so steep decline]
55X10
And I'm done.
55 minutes... Intense workout, AND ... I believe that a 585 deadlift will be mine very shortly.
Me Bp
My lifting partner was out today, so ME/BP was limited in terms of being able to safely go heavier. Instead of bench, I opted for pin presses. I feel good about my workout.
Pin Presses
135X8
155X5
185X3
225X2
Decline Bench
135X8
155X5
185X3
225X3 <-- felt weak here, so I quit
Tate Presses
45X5
50X5
55X5
60X3 ... I'm still getting used to these.
T-bar Rows with Drops sets of Bent Rows -- Did these cuz I won't have time tomorrow
450X8
->135X8
495X8
->225X8
545X8
->315X8
590X5
->405X5
And with that, I'm done. Not quite as intense as I'd like, but still an ok workout. Tomorrow is ME legs. I'm planning box squats, squats, sl/dl, hyperextensions, and good mornings. The bar that I bent on Friday from slamming the 585 down with prejudice was in the corner next to squat rack. I'm going to push for a 610 squat with full ROM tomorrow.
My lifting partner was out today, so ME/BP was limited in terms of being able to safely go heavier. Instead of bench, I opted for pin presses. I feel good about my workout
.Pin Presses
135X8
155X5
185X3
225X2
Decline Bench
135X8
155X5
185X3
225X3 <-- felt weak here, so I quit
Tate Presses
45X5
50X5
55X5
60X3 ... I'm still getting used to these
.T-bar Rows with Drops sets of Bent Rows -- Did these cuz I won't have time tomorrow
450X8
->135X8
495X8
->225X8
545X8
->315X8
590X5
->405X5
And with that, I'm done. Not quite as intense as I'd like, but still an ok workout. Tomorrow is ME legs. I'm planning box squats, squats, sl/dl, hyperextensions, and good mornings. The bar that I bent on Friday from slamming the 585 down with prejudice was in the corner next to squat rack. I'm going to push for a 610 squat with full ROM tomorrow.
610 will be yours. Not only are you right on the cusp, you've got focus and you'll get really ready when you setup. Just remember not to slow down any more than you must when you're reaching the box. Try to keep a steady tempo down and your stretch reflex will give you as much liftoff as it can. I'm rooting for you Dan. 
Hi SF,
Thanks for the feedback. For some reason, my legs are achy this morning. I'm going to be a little cautious today. If I feel 610 is gonna happen, I'll get under it and do it.
Thanks for the feedback. For some reason, my legs are achy this morning. I'm going to be a little cautious today. If I feel 610 is gonna happen, I'll get under it and do it.
Last edited:
ME Legs
So, as I said earlier, my legs were a little achy today... now they are more achy. LOL
Box Squats -- I NEEED to build my damned box... this bench was WAAAAY LOW
135X5
225X5
315X5
405X5
Squats -- Inzer squat suit, straps down
405X3
495X3
545X2
Add Inzer wraps and straps up
565X1
585X0 <- Got under it, backed it out, and I just didn't feel it, so I did a partial and was done
Decline crunches
+35 X8
+25 X10
+25 X10
Deadlifts
135X5
225X5
315X5
405X5
495X2
545X1
585X0 <-- bah... just exhausted
Sl/DL
135X8
225X8
315X5
365X5
So, as I said earlier, my legs were a little achy today... now they are more achy. LOL
Box Squats -- I NEEED to build my damned box... this bench was WAAAAY LOW
135X5
225X5
315X5
405X5
Squats -- Inzer squat suit, straps down
405X3
495X3
545X2
Add Inzer wraps and straps up
565X1
585X0 <- Got under it, backed it out, and I just didn't feel it, so I did a partial and was done
Decline crunches
+35 X8
+25 X10
+25 X10
Deadlifts
135X5
225X5
315X5
405X5
495X2
545X1
585X0 <-- bah... just exhausted
Sl/DL
135X8
225X8
315X5
365X5
Beach muscle
So... on beach muscle day, I typically do some biceps, abbies, and I'm done. It is typically more of a rest day than anything else. However... my lifting partner said we should kick it up a notch. So....
Curls supersetted with skull crushers, no rest
80X10
->90X10
80X10
->90X10
90X10
->100X8
90X7
->115X3
80X10
->90X8
80X10
->90X10
Holy CRAP!!! My arms are beat!
!
Alternating Dumb curls w/triceps presses
45X10
->55X10
45X10
->55X10
45X10
->55X10
45X10
->55X10
45X10
->55X10
Decline crunches
+50X10
+25X10
10
Holy mackerel... THAT was an intense workout for beach muscle day.
So... on beach muscle day, I typically do some biceps, abbies, and I'm done. It is typically more of a rest day than anything else. However... my lifting partner said we should kick it up a notch. So....
Curls supersetted with skull crushers, no rest
80X10
->90X10
80X10
->90X10
90X10
->100X8
90X7
->115X3
80X10
->90X8
80X10
->90X10
Holy CRAP!!! My arms are beat!
!Alternating Dumb curls w/triceps presses
45X10
->55X10
45X10
->55X10
45X10
->55X10
45X10
->55X10
45X10
->55X10
Decline crunches
+50X10
+25X10
10
Holy mackerel... THAT was an intense workout for beach muscle day.
DE Chest
Speed bench with plyometric drops
135X8
->90X10
135X8
->135X5
185X5
->90X10
185X5
->90X10
Decline bench
135X8
135X8
Machine Wide grip Bench
180X10
270X5
Decline Crunches
+50 X 8, +25 X 2
+50 X 6, +25 X 4
+50 X 6, +25 X 4
Good workout. Triceps were sore from yesterday, but still a good workout. Am looking forward to DE legs tomorrow. I'm gonna try and catch air on jump squats @ 455. I suspect strongly that is gonna be too heavy to really explode like that, but I'm gonna give it a whirl.
Speed bench with plyometric drops
135X8
->90X10
135X8
->135X5
185X5
->90X10
185X5
->90X10
Decline bench
135X8
135X8
Machine Wide grip Bench
180X10
270X5
Decline Crunches
+50 X 8, +25 X 2
+50 X 6, +25 X 4
+50 X 6, +25 X 4
Good workout. Triceps were sore from yesterday, but still a good workout. Am looking forward to DE legs tomorrow. I'm gonna try and catch air on jump squats @ 455. I suspect strongly that is gonna be too heavy to really explode like that, but I'm gonna give it a whirl.
DE Legs
My legs were feeling a little tired today. I'm going to up my intake of protein, and possibly supplement with glutamine or something for recovery. I've also added glucosamine and chrontroitin (sp) supplements for my joints.
Jump Squats
135X5
225X5
315X5
405X5
455X3 <--- Caught air on all 3 reps... not QUITE as deep, but definitely explosive.
Speed Deads
135X3
225X3
315X3
315X3
315X3
T-bar Rows dropset with Bent Rows
405X8
->135X8
450X8
->225X8
495X8
->315X5
540X5
->405X5
I'm just completely toast after this... but...
Hyperextensions
125X8
125X8
125X8
And with that I'm DONE!
Good intensity. The shock value of the pretty people staring in abject horror/amazement when I caught air doing jump squats@455 was worth any and all spinal/knee damage I may have incurred. LOL.
My legs were feeling a little tired today. I'm going to up my intake of protein, and possibly supplement with glutamine or something for recovery. I've also added glucosamine and chrontroitin (sp) supplements for my joints.
Jump Squats
135X5
225X5
315X5
405X5
455X3 <--- Caught air on all 3 reps... not QUITE as deep, but definitely explosive.
Speed Deads
135X3
225X3
315X3
315X3
315X3
T-bar Rows dropset with Bent Rows
405X8
->135X8
450X8
->225X8
495X8
->315X5
540X5
->405X5
I'm just completely toast after this... but...
Hyperextensions
125X8
125X8
125X8
And with that I'm DONE!
Good intensity. The shock value of the pretty people staring in abject horror/amazement when I caught air doing jump squats@455 was worth any and all spinal/knee damage I may have incurred. LOL.
