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Personal Journals discussion on Full Speed Ahead, within the Members Section; Originally Posted by RoryL We are following a conjugate method and he tells me that the only way we'd "truly" ...


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Old 08-16-2006, 06:39 PM   #11
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Quote:
Originally Posted by RoryL
We are following a conjugate method and he tells me that the only way we'd "truly" be training WS is if we were training at WS. So, it's just the conjugate method for now but based largely on WSB principles. We also throw in MM benching methods almost every week. So it's a combination of the two I guess.

Anyway, I'm looking forward to your progress here. Good luck. When are you going to do a meet?

Almost forgot....I want to get big muskles, be HYOOGE, and lose fat...can you pm me a program?
LOL, yeah I've heard the "you aren't westside unless.." as well. I think that's a case of I have big brass balls and you don't. Conjugate training is awesome, but it's too much to write and Westside sounds cooler. That's the same thing as saying, "You aren't DC Training unless Dante is personally training you." Neither program is exactly rocket science I'll admit. Matt has me doing a modified version, which has more hypertrophy, O Lifts, ect. I'm glad I started with him, because if you saw what I was GOING to do for powerlifting, I'd be in rough shape. I don't consider myself advanced at all even with pretty strong RAW lifts, but it's certainly easy when all I have to do is email him what I did and he emails me the following week's training. I didn't renew with him yet because I'm going to go on vacation and shit, and it's really easy to figure out what I'm doing for the oncoming weeks until I hook back up with him.

I've always wanted to get into meets. Good contacts, hookups, and the feeling of doing something someone else can't. I don't know. I think the smart course of action for me is to keep trimming down to a lower weight class first off. I also would like to get my short term goals first, then become proficient with a bench shirt and squat suit. I don't really think there's any point to lifting RAW if you're powerlifting. Sounds like another torn pec for me!

For your MM, that's a lot of chest volume. Looks like fun though. Metal Militia are the dominant force wearing bench shirts. I assume you bench shirted since you follow their methods?

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Originally Posted by RoryL
Almost forgot....I want to get big muskles, be HYOOGE, and lose fat...can you pm me a program?
Ah, careful, you may make my highlight reel in the off topic section!

Last edited by Darkhorse; 08-16-2006 at 06:47 PM..

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Old 08-16-2006, 07:39 PM   #12
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One of my goals is to "truly" train WS one day.

I understand where you're coming from. I just started pl specific training in January but had a decent base prior to starting. I started training w/ pl competitors so they coached me a bit. I did my first meet in June. It went well but I didn't learn my bench shirt well enough and paid the price. After the meet, I soughtout my current partner (the guy who trained at WS) and we train together about once or twice a week. He gives me guidance on what to do the other days.

The federation I lift in is NASA and they only allow single ply. Good enough for me. They have a unequipped division but mostly all of the strong competitors are equipped. Therefore, I choose to lift in the more competitive division and use single ply gear. I use a Titan Centurion suit, have a Titan Fury bench shirt, but have a custom Katana coming. One of the skills you'll have to master is lifting w/ the gear. You already know that though.

Good to hear that you're experience thus far has been good. There's a lot of commraderie in pl'ing and lots of guys to help out at the meet.

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Old 08-17-2006, 01:09 AM   #13
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^^ Good deal RoryL.

Random thoughts:

Right now I'm still debating about which grip I'm going to use. I think that if I don't wear wrist straps, then an over-under is easier to grip than using the hook grip. I tried using a hook grip yesterday for a set of pulldowns and it felt good other than some pain in my thumb. So I think I'm just going to keep my double overhand with straps only for anything over 400. That's what I'm used to. I can grip everything else under 400 without straps pretty easy enough. I still want to fuck around with the hook grip more today for DE Squat/Deadlift so I'll post more on that later..

Here's a good description with an attachment of what a HOOK GRIP looks like:

Quote:
For a superior grip when lifting, "hooking" is the way to go. It may take a few weeks to get used to it, but once you've broken it in, there is will be no turning back. Just grip the bar with your fingers over your thumb. Although used mostly by Olympic lifters, hooking can also be very beneficial for deadlifters. By holding your DL's this way with both hands pronated with the palms back, your chances of biceps injuries will be minimual.
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Old 08-17-2006, 02:14 PM   #14
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Hook grip hurt like hell today, but for one rep at a time, it isn't too bad. My thumbs tingle pretty bad now though. DE Squats with 245 for 8x2. Very explosive. Deadlifts I went back to a double overhand and felt strong as fuck compared to over-under. Used 365 for 6x1 and was nice and fast off the floor. After that did the usual accessory work.
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Old 08-20-2006, 04:27 AM   #15
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Well fellas, I'm back with Matt for the next however long. That means I can flood his email with a hundred more questions. That'll benefit everyone here interested in powerlifting because my advice won't be a "cut and paste" bullshit response, but a more experienced/educated one. I'm also going to try and get his article on "Increasing RAW bench conjugate style" posted on here since TheCore magazine has shit the bed. Probably the best article I've ever read tied to the bench press.

I'm going back to MA for a week to visit family, so that equals your bud 0311 getting his way with his parents. *"Bands, belts, and wraps o' my"* I'm actually in the market for the intermediate set of bands (II, III, IV) so I can start adding a lot of banded work to my supplemental lifts and abs. I'll also need the IV for my squat/reverse band deadlift work.

I'll need to cruise the pro-wrist-wrap site because they always seem to have some kick ass specials for belts. I'm still going to hold off on wearing one until I hit 500 lbs. I'm almost there. Reflecting back, it was fucking stupid of me to try an over-under grip with the 465 when I've never tried it before. Double overhand I've been using for years, so that's where I'm strongest.

Today's ME Bench, and the first time I actually have a Sunday DAY shift vs. always having the graveyard shift. This translates into me lifting at the end of my day instead of lifting within 30 minutes of waking my fat ass up. I've trained my body to lift that early, so it'll be interesting to see how much stronger I'll be lifting after eating 7 meals vs. lifting after waking up from a fasted state. My guess is I'll be a lot fuller and motivated to sling the heavy shit. My ME for the day I'm using is incline barbell for a 5 RM. It's a new ME for me so I'll take 2 weeks on it...5 RM this week, 1 RM next. After that I want to go back to floor pressing, which is one of my favorites.
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Old 08-21-2006, 04:51 AM   #16
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Sunday was ME Bench again. Felt fantastic, even after an hour's drive home from working a 12'er. ME for the day was incline barbell for a 5 RM since it's new. I haven't done those in at least 6 months. Felt wierd at first, but after working up I nailed 285 x 5 (new PR). Still had a little juice left in the tank too. I think 295 would've been in the cards. I'll thank all my OHP's for that PR. Lol, hit a PR after not doing them for a half year. Afterwards I did a drop set of 10 slow ones with 225 lbs and moved on to shoulder pressing, then tons of back/triceps work. Good day. Next week when I'm back home I get to hit a 1 RM for inclines, which will motivate me to go for at least 315, probably more. I put my middle fingers on the rings, and don't bounce off my chest like some chodes do.

Got my schedule for next week back from Matt and I'm gonna have a lot of fun with it training with my dad and brother back home next week. I get to build up to a 1 RM for both box squats and flat bench during my DE days, and power squats to a 1 RM. Mix in some Olympic squats and push presses and I got myself a spectacular week ahead.
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Old 08-21-2006, 05:08 AM   #17
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In case anyone's wondering, diet yesterday consisted of a gallon of WHOLE MILK, 4 meals worth of [ground beef, A1 Steak Sauce (flavor), broccoli], 3 meals worth of [1 scoop protein, 1.5 cup oatmeal, fish oil]. So lots of GOOD foods and protein remains sky high.

Postworkout-> Cell Tech, then 15 minutes later 3 scoops whey. I'd like to bring up that even though Cell Tech has a ton of sugar (70 grams), I think it's perfect for a guy my size. I could see an 185 lb bodybuilder never taking this shit, but for me, I need it for PERFORMANCE. So far I think it's been fantastic increasing my strength. I perfer creatine mono over all others mainly because I don't mind the bloat and water retention. Actually, the one I have is some "new" brew with cee, mono, dicreatine, and something else.

It IS expensive (more than most), so I only take it postworkout. Off days I just use my Pro Lab mono in a tall glass of grape juice first thing in the morning.
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Old 08-21-2006, 05:18 AM   #18
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Hey, bro sorry it's taken me so long to post here. I changed my e-mail but there was a glitch I guess and I wasn't able to post for the last few days. Then I changed it again and here I am.

Good luck. I see your back with Matt...great to see your journal here.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 08-28-2006, 07:34 PM   #19
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Right on Eric..

Well, last week I've been on vacation back in MA. Awesome time, but I missed two workouts...Which won't break me. I made Monday's ME Squat/Deadlift and Wednesday's DE Bench. Both yielded all new PR's which was awesome. Nailed 385 just below parallel for squats RAW (still), and this time I got to do some Goodmornings for the first time. Just did sets of 5 up to 225 x 5 keeping it conservative. I also worked up for DE Bench after a few speed sets of 225 and ended up with a conservative 385 x 1. Had a good pause on the chest, felt strong all the way to lockout. Didn't want to push more than that cause I knew my brother would be itching to touch the bar..Which would make the lift null and void in my eyes.

I really wanted to hit all my workouts at home because we incorperated some new lifts and a different setup for ME Bench day..Essentially doing my ME press, then some heavy triceps presses (JM Presses), then a new shoulder exercise. Unfortunately, in MA, their gym's close on Sat. and Sun. at 3:00pm!! Never expected that, so when I called them Sunday at 4 pm, I got the answering machine. Fucking pissed.

Today, after eating like shit and being on a plane all fucking day, I managed to drag my fat ass in the gym for ME Squat/Dead. Really surprised at my strength today! Broke my old PR for A2G front squats from 300 x 1 -> 315 x 1. I actually did 305 x 1 (just in case), then tried the 315 and got it up no problemo. Afterwards I did a ass kicking drop set of 8 with 250. Next up was plate deadlifts, which I had to beat 405 x 1. Worked up to 415 x 1 and got it up pretty quickly, so I decided to stay longer in the gym and nailed 435 x 1 for a big PR. Slowly got it up and didn't feel like trying anything else, and I think I definately could've.

BTW, I tried 3 scoops of the EAA's from Primaforce and it tasted awesome...Mixed easy as shit too. Directions called for shaking it, waiting 5 minutes, then shaking again. IMO overkill. I'll admit that I was super energized the entire way through, which was a first for me. I usually start feeling pretty gassed after the ME Squat and ME Dead.
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Old 08-29-2006, 07:16 PM   #20
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Just wanted to add that I finally bought my Light resistance bands (Band III). Should get it Friday or Saturday so I can start incorperating them next week. At the very least DE squats, reverse band bench, abs, and maybe another supplemental. I'll let the man decide on that. Just FYI, I got them through Midwestbarbell since it's one of the cheapest places. Matt says their service is awesome, so I'll let everyone know how good Susan treated me.
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