The Baloney Pony Express
I wanted to open a journal just to bullshit with everyone about training and dieting concepts. I'll keep track of my workouts here as well. Nothing fancy, just conjugate training. All I care about at this point is strength. I've found that if you still have any bodybuilder inside of you hidden away, there's no way you'll succeed in this sport. I've already talked about my new gym where I'll hopefully be doing both ME days there.
My conditioning has GREATLY improved from last time, and I'm 24 lbs lighter to boot. I'm in the teens finally bodyfat wise.
I'm focusing a lot of energy into my lower back, hammies, conditioning, and triceps so my training reflects that. I've been sticking to my Westside Book of Methods 100% and it's already been paying major dividends.
My goals are to compete later down the line. I know my new gym (OCSB) is knee deep in competitions all over California. In fact, one of the coordinators works out there from time to time, always hooking everyone up with Inzer goods. I saw his Inzer van last Thursday lol. So if I can get my raw lifts respectable, then I'll start up working in some gear.. I'll basically leave it in their hands.
I'll just update from last week until now. ANY questions, ask.
Tuesday: ME SQUAT
Platform Deadlift: 135 x 10, 225 x 5, 315 x 3, 405 x 1, 455 x 1, 495 x 1
- 4 inches off the ground. I used two 2x6's and a 45 pound plate on top of that. Had to really squat low. On the 495 I locked my legs halfway and had to muscle the weight up which sucked ass. :arg:
Gluteham Raises: BW x 5, 5
- Tried doing them on the lat pulldown station and they were A LOT harder.
Banded Leg Curls: Light bands x 1:10 minutes
Weighted Hypers: Light band + 45 x 8, 8, 8, 8
Weighted Leg Raises: 20 x 10, 10, 10
Wednesday: Extra Workout
Bad Girls: 100 x 20, 20, 20 (aka hip abductors)
Standing Abs: 100 x 20, 20, 20
Hoist Curls: 100 x 15, 15, 15
Total Time: 15 minutes in the gym
Sled Drags (70 lbs): 14 trips
- Getting waay easier.
Thursday: ME UPPER - New gym!!
Medium Grip Fat Bar Floor Press: 225 x 3, 255 x 3, 275 x 1, 295 x 1, 315 x 1, 335 x 0
- I think the fat bar was an extra 70 pounds though. Those numbers above reflect a regular 45 pound bar.
Incline DB Extensions: 40 x 8, 8, 8
- Palms inboard, touch and go with the shoulders.
Triceps Pressdowns: 50 x 12, 12, 12
DB Rows: 100 x 15, 15
DB Upright Rows: 35 x 12, 12, 12
The owner was unbelievably friendly. Everyone there will help each other out for training. He says on squat day, there will be 3 people in the rack with the cambered bar doing GM's, another 3 on the monolift with the safety squat bar, and 3 more using the prowler outside. I tried a set of 10 w/ the gluteham machine.. I thought the ghetto style on the lat pulldown station was a lot harder lol.
Friday: Extra Workout - 20 minutes total
Stability Ball Press: 40 x 20, 20, 20
Hammer ISO Row: 225 x 10, 10, 10, 10
Abs Machine: 50 x 15, 15, 15
Saturday: DE SQUAT
Speed Squat: 250 x (10 x 2)
- No bands for the next mesocycle. 50% of estimated 1 RM.
Edit: Forgot to add that I did these on a foam seat just below parallel. A little bit tougher for sure.
Gluteham Raise: BW x 8, 8, 7
Weighted Hypers: Choked band x 12, 12, 12
Pulldown Abs: 4 x 10
Lat Pulldowns: 180 x 10, 10, 10
Monday: DE BENCH - This mesocycle I'm using pin presses.
Banded Speed Bench: 185 (plus bands) x 9 x 3
- Set pins at chest level. Choked purple bands around the bottom of the rack and an additional 50 lb DB.
Closegrip Bench: 225 x 5, 245 x 5, 265 x 5, 285 x 5
- 2 min. between sets timed. Prolly could've done another set w/ 305, but I wanted to do it all without a spot to get the volume in.
Triceps Pressdowns: 150 x 15, 15, 15
Front Raises: 55 x 8, 8, 8
Rear Laterals: 35 x 12, 12, 12
Hammer Curls: 35 x 20, 20
Finished under 45 minutes.. Most of that time was spent setting up my bench. I'll bring my camera next time in case someone doesn't know what I'm doing with speed bench.. Come Thursday, I'll hang myself if I forget my camera!!
Also, for the first time in a long time I wrapped my thumb around the bar just for the hell of it.. A little weird, but I was a lot more powerful that way because I could focus on pulling the bar apart. :)
good shit man...looking forward to this.
Looking good man. I was wondering what your lifts were like these days. Im going to be up googling a lot more about westside.
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