I will be state champion.

[GFR]

Yea, I'm doing westside. So two speed days. (Which is a weak point of mine) I will being working in the 1-3 rep range for primary exercises, but besides that I will be doing 2-10 reps depending on how I feel.

I'm going to do sets of 10 for the next month......just started benching again 7 weeks ago....after about 3 years...
Then 8 reps for 3-4 months
Then sets of 5 for the next year....but will do high reps ( 10+)every eighth workout or so just to mix it up........
about 3 months before the contest I will start doing triples ( sets of 3 mostly) and a max once every 2 weeks..

 

[Platinum]

That's some nice weight your moving in those bent rows. Just one question, I haven't done any reading on Westside, but how come the weight has stayed the same throughout but the reps have varied so much (8 to 10 to 6)?

 

[ihateschoolmt]

That's some nice weight your moving in those bent rows. Just one question, I haven't done any reading on Westside, but how come the weight has stayed the same throughout but the reps have varied so much (8 to 10 to 6)?

Oh, i go til failure. Some times I get adrinaline (SP) and get a good set.

 

[BigDyl]

Lookin' Good. Too bad you'll never beat the state record i hold in h4x0rz'n b0x3nz~!!!!!!!!!!!!111

 

[ihateschoolmt]

Lookin' Good. Too bad you'll never beat the state record i hold in h4x0rz'n b0x3nz~!!!!!!!!!!!!111

I did said shit like that all day at school today.

 

[CowPimp]

Lookin' Good. Too bad you'll never beat the state record i hold in h4x0rz'n b0x3nz~!!!!!!!!!!!!111

Bahahaha. You think you can handle my 3|33+ 5|<1||z? I think not.

 

[ihateschoolmt]

Bahahaha. You think you can handle my 3|33+ 5|<1||z? I think not.

1 @/\/\ +h3 |_|l+1/\/\@+3 p\/\//\/3rxxxx.

 

[P-funk]

cool. Just saw this journal. Looks like you started it while I was away. Good luck on your quest for the state champ.

 

[P-funk]

????Θⁿ╛+/╗╫⌐┐??ìò┴┴F▀=^⌐sOEs??+âÿ>¢3w⌐??

 

[ihateschoolmt]

????Θⁿ╛+/╗╫⌐┐??ìò┴┴F▀=^⌐sOEs??+âÿ>¢3w⌐??

Lol what the hell is that?

 

[Triple Threat]

I'd really like to be able to follow this journal. Could you please speak in English?

 

[Pylon]

????Θⁿ╛+/╗╫⌐┐??ìò┴┴F▀=^⌐sOEs??+âÿ>¢3w⌐??

I think the theory is sound, but I would contest that generally accepted practices would instead show =^⌐sdss+/╗╫⌐┐Es??+âÿ>¢3w⌐F▀. But that's just my opinion.

 

[min0 lee]

Lol what the hell is that?

Thats old school baby.

 

[ihateschoolmt]

Speed squats 135x2 (for like 8 sets) God I hate speed day, the weight is embarressing lol.
Cleans 115x3 135x3 145x2 145x2 135x3 (I can go much heavier, but I just couldn't drop into the front squat far fast today. Probably because I haven't done them since july)
SLDL 205x9 205x8 205x8 205x9
Decline weighted sit ups 45x30 45x20
DB deadlift (holy shit these are awkward, I couldn't keep my legs from getting in the way so again I could have gone much heavier) 70x10 85x10 85x10

 

[ihateschoolmt]

Speed bench 115x3 (8 sets)
CG bench 155x5 145x7
Incline DBs 60x8 60x6
Split jerks 95x3 115x1 105x2
Bent over rows 165x8 165x5 165x5
Pull ups 18 10

For those speed benches I come off the bench beause I'm strongest on lock outs. Should I use more weight from now on?

 

[P-funk]

use more weight if you are able to move with great speed still. I come off the bench a little when I used to do them also. What do I know though? I sucked at bench press.

 

[CowPimp]

As far as I can tell with speed training, you should definitely be moving up the weight if you can maintain the same speed. In general, speed > weight with DE training, but you want to be acclimating the weight with your DE exercises too.

 

[ihateschoolmt]

I got a lot weaker from not deadlifting for 6 weeks.
Deadlifts 135x3 185x3 225x3 245x3 275x3 285x2 295x0 295x0 295x0 285x2 I hit 275x6 or 7 when i stopped deadlifting. I can barely get it for 3 now. Not surprized though, 6 weeks is too long. to not do something.
Deep front squats 135x3 185x3 205x1
Decline sit ups 25x20 25x20

Going to do some glute ham raises now. I can't do any unassisted yet.

 

[P-funk]

I got a lot weaker from not deadlifting for 6 weeks.
Deadlifts 135x3 185x3 225x3 245x3 275x3 285x2 295x0 295x0 295x0 285x2 I hit 275x6 or 7 when i stopped deadlifting. I can barely get it for 3 now. Not surprized though, 6 weeks is too long. to not do something.
Deep front squats 135x3 185x3 205x1
Decline sit ups 25x20 25x20

Going to do some glute ham raises now. I can't do any unassisted yet.

why bother dropping and doing reps at the end? You should have just worked up in doubles and then stopped when you failed.

 

[ihateschoolmt]

why bother dropping and doing reps at the end? You should have just worked up in doubles and then stopped when you failed.

K, i'll do that from now on.

 

[P-funk]

K, i'll do that from now on.

on max day you are looking for a new max (or just the stress of attempting a new max....it is the stress that matters). Also, make sure you never do the same weight in the same sequences that way you will not be adapting to a certain protocol. For example lets say this week you went:

135/5
175/2
205/2
225/2
265/2
285/1
305/1
315/0

next week you could go:

140/5
180/2
210/2
230/2
270/2
290/1
310/1
320/0

etc...that way even if you failed at 310 you would have had more wieght on the bar leading up to it. it is the stress that you want.

Of course that is if you are planning on deadlifting for a few weeks in a row and not changing the exercises each week.

 

[ihateschoolmt]

on max day you are looking for a new max (or just the stress of attempting a new max....it is the stress that matters). Also, make sure you never do the same weight in the same sequences that way you will not be adapting to a certain protocol. For example lets say this week you went:

135/5
175/2
205/2
225/2
265/2
285/1
305/1
315/0

next week you could go:

140/5
180/2
210/2
230/2
270/2
290/1
310/1
320/0

etc...that way even if you failed at 310 you would have had more wieght on the bar leading up to it. it is the stress that you want.

Of course that is if you are planning on deadlifting for a few weeks in a row and not changing the exercises each week.

I won't do the same primary exercise 2 weeks in a row. I am thinking of doing higher reps with deadlifts after I max on good mornings next week. I don't know if thats a bad idea or not. I just seemed to do better deadlifting when I didn't take a week off when I did it for body building.

 

[CowPimp]

What's your weak point in the deadlift? That is to say, where did you fail with 295?

 

[ihateschoolmt]

What's your weak point in the deadlift? That is to say, where did you fail with 295?

Can't get it off the floor. It's not a major weak point, my deadlift weak point is very noticable.

 

[P-funk]

I won't do the same primary exercise 2 weeks in a row. I am thinking of doing higher reps with deadlifts after I max on good mornings next week. I don't know if thats a bad idea or not. I just seemed to do better deadlifting when I didn't take a week off when I did it for body building.

I like to keep the same exercises for a few weeks. It helps me make sure I am progressing before i mix it up.

anyway...stop deadlifting. work on all the supporting muscles and then put it together. Maybe do something like deadlift every 3rd or 4th week. You have a long time until your meet.

 

[ihateschoolmt]

I like to keep the same exercises for a few weeks. It helps me make sure I am progressing before i mix it up.

anyway...stop deadlifting. work on all the supporting muscles and then put it together. Maybe do something like deadlift every 3rd or 4th week. You have a long time until your meet.

I know, I just want my deadlift to be back to were it was. Probably a good idea to do what I said before. I will just do it next week for a max and then switch.

 

[P-funk]

I know, I just want my deadlift to be back to were it was. Probably a good idea to do what I said before. I will just do it next week for a max and then switch.

you just maxed today didn't you? Now you should have a good idea of how to get to your goal and bring that deadlift up. Work your percentages.

 

[CowPimp]

Can't get it off the floor. It's not a major weak point, my deadlift weak point is very noticable.

A couple of things to look for:

Make sure your form is good. I know I know, everyone thinks their form is great, but never be afraid to re-evaluate!

When you setup, don't hang around in the bottom position very long before you start to pull. If you need to psyche yourself up, do it before you get down low. Just get down and pull without much delay. You need to take full advantage of the myotatic stretch reflex.

Do some speed pulls. I don't know if you have any planned, but do some speed work with deadlifts if you don't. You need to generate maximal force quickly to get the bar going. Try loading the bar with 25s so you start in a little bit of a deficit.

Try some platform deadlifts, or even just loading the bar with 25s like with the speed work. This can be done as an ME movement, or a heavy accessory exercise. I definitely suggest going pretty heavy though.

If you're tall, then you might need to hit up the hamstrings a bit. Leg drive is definitely helpful in getting the bar up for tall individuals. If you're short, then the lower back is a more likely culprit.

 

[CowPimp]

Oh, and one other thing. If you do deadlifts for reps, don't bounce. Pause for a second or so in between repetitions so you have to actually develop the force yourself instead of taking advantage of momentum from the floor.

 

[ihateschoolmt]

Try some platform deadlifts, or even just loading the bar with 25s like with the speed work. This can be done as an ME movement, or a heavy accessory exercise. I definitely suggest going pretty heavy though.

Yea good idea, I think I'll switch out SLDL's and those. I relized a few days ago I don't know shit about strength training. Do you know any good sites to go to?