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Full Speed Ahead
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12-02-2006, 06:37 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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DE SQUAT/DEADLIFT:
Didn't make it.. Hanging with the family kept me away. I was looking forward to the banded speed deadlifts too!
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12-04-2006, 06:31 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME BENCH:
Incline Press (middle finger on rings): 225 x 5, 275 x 3, 315 x 1, 335 x 1 (+5 PR). I used a novice spotter who decided to do most of the work on the first attempt of 335, so after about 30 seconds, I had him just watch from 3' away as I slowly nailed it. *fucker* Did two drop sets this time, which will be the plan from now on. 275 x 5, 245 x 7. I should've kept the 275 for both sets, which I'll do from now on. So next ME day, I'll go back to 315 and try for 2 x 5 as my drop sets.
Reverse band JM presses I hit another ten lb PR on. 185 x 5, 225 x 5, 245 x 5, 255 x 5 (+10). Tough sets.
Pendlay Rows I held over 275 for 3 x 8. Seated DB Presses I was only planning on doing two sets for (since I did a lot of inclines). Ended up doing all three sets with 75's x 3 x 10. Still really easy. Next week will be the last day I do these before I rotate them out so I'll go with the 80's before switching to some hammer strength presses for another four weeks.
Face pulls with the stack and another ten lbs for 3 x 10. Barbell curls ss w/ 20 rep banded pressdowns to finish off the day.
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12-05-2006, 08:22 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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ME SQUAT/DEADLIFT:
Fucking great day! Started off with wide stance parallel squats. 10 lb PR (425 lbs today). 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 425 x 1. I feel A LOT better with the added volume. Before I'd do half of that and get stuck. The extra day helps as well.. BIGTIME. Drop set with 345 x 5 w/ a belt. Got really low. The 425 felt not too bad. I left this exercise feeling like today I could've done another 10-20 lbs for one more set. Oh fucking well....
Regular goodmornings I nailed another 10 lb PR on. Should've been a lot more, which I'll remember for next time. Worked up with 225 x 3, 255 x 3, 285 x 3, 325 x 3. Got parallel, and exploded the weight back up FAST.
Pullthroughs (190 lbs for 3 x 12) ss w/ weighted hypers (35 lbs for 2 x 10). Good explosion.
Skipped calves (gym was packed) and busted out 4 x 17 banded abs pulldowns.
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12-06-2006, 05:57 AM
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Rank: Middleweight
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Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
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Quote:
Originally Posted by 0311
ME SQUAT/DEADLIFT:
Fucking great day! Started off with wide stance parallel squats. 10 lb PR (425 lbs today). 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 425 x 1.
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NOOOooooo, you can't squat more than me, it's all I have.
great job. keep up the good work.
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12-07-2006, 01:27 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Quote:
Originally Posted by ChinPieceDave667
NOOOooooo, you can't squat more than me, it's all I have.
great job. keep up the good work.
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Yeah, but if you compare my lower body strength to my upper body, there's a HUGE discrepancy...
400 bench vs. 425 parallel squat vs. 410 OLY squat??
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In case some of you haven't known the reason behind this, I'll repost my story. *starts violin*
Not to make excuses, but I'll honestly point out that I only STARTED squatting seriously since about 1.5 years ago. That's a very true story. Being in the Marines, I NEVER worked my legs since we ran/hiked so fucking much. Once I got out of the Marines in the summer of 2003 (after Iraq), my laziness and lack of focus in legs naturally followed me through the first year or two being OUT. So that's the reason for the differences in upper and lower body for me.
I started out doing OLY Squats (butt to ankles) about a year ago (right around there) with Bill Starr programs. I think I started with about 225 TOPS for OLY Squats!! So doing programs such as Bill's 5x5, I've put on tremendous progress for my lower body (deads and squats). For wide stance parallel squats, I've NEVER done them.. Ever! I started those when I started this journal (believe it or not).
I figured everyone must be thinking about how the fuck I can bench 400, yet squat 425, and deadlift 500? Well, that's the reason!
So in one year I added 185 lbs to my OLY squats, and in wide parallel squats I think I started with 365, now (24 weeks later) I hit 425 and still had room for more. 100% natural as well....
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12-08-2006, 11:07 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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DE BENCH:
Started off with speed bench (w/out bands). Did 5 x 3 speed bench (45 seconds between sets) with 225 lbs, then ramped up to a new RM. 275x1, 315x1, 365x1, 385x1, 405x1 (owned)! Totally didn't expect that at all either! 8 wheels was worthy of the whole gym stopping to admire it. That's what probably helped me push past the weight too.
Push presses next. 185x5, 225x3, 255x2. I was having trouble bringing the bar back on my upper clavicle area. Don't know why. It was slipping down further than I'd like. Maybe next time with more warmups I'll feel better.
Incline DB press I kept 105's for 2x10. I only did one set of weighted pullups because it was way too packed in the gym. Pulldowns (2x10), chest-supported rows (3x10), and ended with 2x10 seated DB curls ss w/ 100 lb skullcrushers.
Did a set of side laterals with 40 lbs x 15 reps easy before I left.
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12-08-2006, 01:30 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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hey 0311:
1.) u still with matt?
2.) what week is this of urs now??? uve been on this westside thing for 23-25 weeks now???
also: awesome work on the 405x1....REALLY swell
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12-08-2006, 04:34 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Quote:
Originally Posted by Sentinel
hey 0311:
1.) u still with matt?
2.) what week is this of urs now??? uve been on this westside thing for 23-25 weeks now???
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1.) Nope. I've been free-balling for over a month now.
2.) Just finished up my 25th week of Westside, with no end in sight.
Ultimately, when you DO find something that works, you need to stick with it, and only make small minute changes to it to continue progress. Most "bodybuilders" when they find what works, they do it just long enough to get some gains, get bored, then see some new abortion over at t-nation and change programs.
Without a doubt I'll always tell people that if something WORKS, fucking stick with it. When you plateau, either tweek something here and there while keeping the CORE program the same, or INCREASE CALS! Nothing in the world easier than that!
If I ever was to devote my time to increase my muscle mass, I'd STILL keep everything I'm doing, increase my cals, and simply INCREASE the reps/sets/ while cycling the intensity schemes to reflect my goals. Again, what I'm doing is sticking to what works.
Quote:
also: awesome work on the 405x1....REALLY swell
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Thanks. Hard work paying off....
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12-08-2006, 04:40 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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DE SQUAT/DEADLIFT:
Tough day. My hams/glutes are STILL sore from Tuesday's ME workout! Banded DE Squats with 255 lbs today. I was slated for 265, but seeing as I've missed last week's speed workout coupled with the fact that I'm sore, I figured fuck that..
Banded speed deadlifts I held over 365 for 6 x 1. Intensity wasn't there today. I was fast, but not as fast as I usually am.
OLY squats I just did 2 sets of 10 with 225 lbs. Kept a very close stance to burn my quads. I did these in place of DB Swings because I wanted to rest my ham/glutes, which would've gotten smoked with those.
Weighted hypers with 50 lbs for a few sets of 10. Ended with banded abs pulldowns for 4 x 17 reps.
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12-08-2006, 06:23 PM
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Rank: Member
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Join Date: Mar 2005
Location: Toronto
Posts: 418
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Excuse my ignorance but when you do DB Swings do you just bring the DB to chest level?
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