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-   -   IronWorker - SS gone WestSide (https://www.bodybuilding.net/personal-journals/ironworker-ss-gone-westside-7343.html)

Pitysister 10-03-2008 03:09 PM

next leg raise day...raise your legs up....leave them there, and then do pullups :) fun shit.

EricT 10-03-2008 03:17 PM

Push comes to shove, IW, you could get some of those hanging ab slings while your shoulders get better.

TALO 10-03-2008 05:18 PM

It sure was a great workout ! , hope you didn't think I didn't think it was. Way to read your body.

I was just thinking - what's 5lbs can you really tell the difference between the two ? I bet you could have nailed the 280 again.

iron_worker 10-03-2008 07:29 PM

Telling the difference between 5lbs... but sometimes for me its just mind games. Alot of the time I think myself out of it. I knew if I bumped it down to something I have completed regularily that I would have some confidence. You're right, I may have been able to nail 280 again but in the end there really is negligable difference.

Thanks for the kind words boyz.


IronWorker

iron_worker 10-03-2008 07:36 PM

FridayOct 3rd/2008 - Upper 2

Weighed out today at 186.0lbs with sweats on. I ate *alot* today. lol

ME BB Push Press
bar x 8
95lbs x 5
115lbs x 5
135lbs x 3
155lbs x 1
175lbs x 1
185lbs 2x1 (PR)

Strict Press
115lbs x 2 (reg grip .. owwee)
115lbs x 2 (CG.. so much better)

Pushed my own bw today. That felt pretty cool. So cool in fact that I did it again. haha

DE BB CG Bench Press
bar x 8
95lbs x 5
115lbs 8x3


Good Mornings
bar x 5
95lbs x 5
115lbs x 5
135lbs x 4x5

Kept it light cause I had a heavy back week already. Also changed it up so I started at the top of the ROM and down to the pins and back up.


Thougths

Pretty good workout. The more I think about it the more I think I'm going to be doing CG pressing for quite some time. Its starting to feel natural and I've hit some PRs on push press. So it may be where its at for me right now.

IronWorker

HIThopper 10-03-2008 08:57 PM

Some nice PRs going on in here Dub,great press man BW overhead is no joke.Great stuff.

iron_worker 10-04-2008 10:08 AM

Now if I could strict press that... that would be pretty swoooooot!


Thanks for stoppin in Hits.



IronWorker

iron_worker 10-06-2008 07:51 PM

Oct 6th/2008

Have a nasty head cold and I really didn't think working out would accomplish anything. No gym for me today... wah. Besides, last time I tried to lift heavy while sick, it wore my immune system down so bad that the sickness pretty much just walked right in and raped me. lol Not doing that again.

IronWorker

_Wolf_ 10-06-2008 08:50 PM

Nice work on the push Press.....that's a lot of weight :)

iron_worker 10-07-2008 06:33 AM

Thanks Wolfy!

FlyUSMC 10-07-2008 06:47 AM

Seconded. Good job.

Pitysister 10-07-2008 06:49 AM

Quote:

Originally Posted by iron_worker (Post 68056)
Oct 6th/2008

Have a nasty head cold and I really didn't think working out would accomplish anything. No gym for me today... wah. Besides, last time I tried to lift heavy while sick, it wore my immune system down so bad that the sickness pretty much just walked right in and raped me. lol Not doing that again.

IronWorker

did it rape you like imaginary christmas critters :)

iron_worker 10-07-2008 09:30 AM

Worse. Much worse.

lol


I-Dub

EricT 10-07-2008 12:21 PM

Hey, lol, just occured to me...you should rename your journal or something :D

I just had a bad cold as well. Get well soon.

iron_worker 10-07-2008 02:59 PM

You know its been all this time and I've never bothered to learn how to do that... how do I do that?

IronWorker

EricT 10-07-2008 03:00 PM

I might have to do it for you. Got anything in mind?

Ross86 10-07-2008 05:07 PM

IronWorker's(aka Steve's) Started Strength Journal

Has a nice ring to it, but it's different. Progressive. I like it.

iron_worker 10-07-2008 08:18 PM

We could call it "IronWorker - SS gone WestSide"

Like it? I think its neat.

I-Dub

iron_worker 10-07-2008 08:27 PM

Tuesday Oct 7th/2008 - Upper 1

Weight: 183.6lbs (Same as last week)

BB Bench Press
-bar x 8
-115lbs x 8
-135lbs x 5
-185lbs x 3
-205lbs x 2
-215lbs x 1
-205lbs x 2
-185lbs x 4

Well I decided to stay light today since I'm still a little sick. So what better day to work back into the BB bench. I used a closer grip then I have been (hand centered between the two rings if you have a standard bar). I focused on keeping the elbows in as tight as I could and staying very controlled on ascent and decent. As soon as I felt the form slip a little I racked it. I think it went pretty well. No hurting yet.

DE CG BB M.Press
45lbs x 5
75lbs x 4
95lbs x 3
115lbs 6x3

Pretty close grip. I was thinking about doing 8x3 but my speed really slowed on my last set so I quit there. I noticed in the mirror that my left shoulder droops lower then my right... wtf. The left is the one that has been giving me problems btw.

Pull-ups
bw x 3
bw + 10lbs x 3
bw + 10lbs x 2
bw + 10lbs x 5 (chins)
bw x 5 (hammer grip chins)

BB Skull Crushers
20lbs x 10
40lbs x 10
60lbs x 8
70lbs x 5
50lbs x 9

Mad tricep pump again.


Thougths

Well I think I may have made it through BB bench and M press without hurting my shoulder. Won't know for sure until tomorrow but it feels tired right now but not sore. I'll let ya know.

I-Dub

HIThopper 10-09-2008 12:56 PM

Lovin the new Journal title Dub, good pressing too, man I sure dont miss military pressing LOL I know its just a matter of time before I need to do them again tho!!

iron_worker 10-09-2008 01:25 PM

I just noticed the new name. I like it, much shorter and to the point. Thanks Eric (I assume).

I know West Side doesn't really call for Military Pressing but I think its a very functional lift so I keep it around. One day when I get my base strength down solid I'd like to start some strong man training.

Heading back to the gym 2nite... ME Squat day.... :weights: I had a decent sleep last night and I'm feeling almost back to normal. Oh yeah, thought I should report that my shoulder feels fine 2 days after my heavy(ish) BB bench work. Very cool. Mind you, my tris are still sore as hell.. lol but in a good way. :biglaugh:

IronWorker

iron_worker 10-09-2008 07:57 PM

Thursday Oct 9th/2008 - Lower 2


ME Box Squat
-bar x 5
-135lbs x 5
-185lbs x 3
-205lbs x 2
-225lbs x 1
-245lbs x 1
-265lbs x 1
-275lbs x 1
-285lbs x 1 (PR!)
-245lbs x 3

Well I've never done heavy box squats so this was something new. What do ya know... PR! It was about a parallel box so that helped but considering it was the first time trying these I thought it went pretty damn good.

Power Cleans
bar x 5
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 0

Absolutely wiped after squats so these were pretty weak.

Chin Ups with raised legs
3x5

BB Curls
bar x 10
65lbs x 10,9,8

The bicep pump...for the b1tches. lol

Thougths

A pretty good day if I must say so myself.

IronWorker

Pitysister 10-10-2008 05:03 AM

those l pullups are fun ain't they. definitely takes some stabilizing to quit swinging :)

iron_worker 10-10-2008 06:28 AM

Yeah man my abs are sore this morning which is unusual for me! So thats good, must be working!

IronWorker

MusTGeTBiG 10-10-2008 03:58 PM

Nice Squats Bro!

iron_worker 10-10-2008 04:01 PM

Thank you sir!

iron_worker 10-11-2008 04:33 PM

Friday Oct 10th/2008 - Upper 2

Weighed out at 183.8lbs. I'm losing weight apparently... despite eating a shit ton. I am getting stronger and I feel thinner then usual so I'll take it.

ME CG BB Military Press
bar x 8
75lbs x 5
95lbs x 3
115lbs x 2
135lbs x 1
155lbs x 1 (5lb PR!)
155lbs x 1 (tried another and failed so I push pressed it)
135lbs x 3

I switched to close grip on this and OMG what a difference. It feels so much more natural for me and my elbows automatically tuck themselves forward. Besides the fact that I hit a new PR. This was strict press not push press, btw. I definately feel that those heavy push presses helped my strict press though by acclimating my body to the weight and some hardcore tri work.


DE BB CG Bench Press
bar x 8
95lbs x 5
125lbs 7x3

Nothing to report except for on one set I farted and had a hard time finishing my set cause I was laughin too hard. hahhahahaha

Good Mornings
bar x 5
95lbs x 5
115lbs x 5
135lbs x 3
155lbs 3x5
175lbs 2x5

These felt real solid.

Supine Rows
bw - 4x9,8,7,6

Never done these before... I think thats what they are called where you pull yourself up to a bar from underneath. Different.. I found it to be more bicep work then lat or back though.


Thougths

Solid PR today on press. I feel like I could be getting back on track with my pressing movements altogether now. Sweet. Very happy with this new found love of my life: close grip work. lol

IronWorker

Pitysister 10-11-2008 04:56 PM

nice to be able to go with a supinated grip row eh :)

MusTGeTBiG 10-11-2008 05:05 PM

Nice militarys man,yea bro close grip def feels better..

iron_worker 10-11-2008 05:43 PM

Thanks fellas.

IronWorker

Pitysister 10-11-2008 05:58 PM

hey....i didn't say anything to be thankful about. take that back.

iron_worker 10-12-2008 09:23 AM

Oh, sorry. I just did a quick check since I'm at my family's place.

I take it back. lol



I-Dub

Darkhorse 10-12-2008 10:03 AM

Quote:

Power Cleans
bar x 5
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 0

Absolutely wiped after squats so these were pretty weak.
"Olympic lifts are good for olympic lifters." - Simmons

Military presses are ok once in a while, but with all the bench pressing, they'll increase the liklihood of shoulder problems.

Pitysister 10-12-2008 03:57 PM

Quote:

Originally Posted by Darkhorse (Post 68442)
Military presses are ok once in a while, but with all the bench pressing, they'll increase the liklihood of shoulder problems.

how so?

TALO 10-12-2008 04:02 PM

^^ prob because they're not getting enough rest .

Pitysister 10-12-2008 04:15 PM

i think he's going to rotate it in instead of bench once in awhile...

TALO 10-12-2008 04:32 PM

Oh .

Darkhorse 10-12-2008 04:43 PM

I saw two upper days in a row that had some type of military press. I know Westside hardly does any, and Louie stated that the ones that do a lot of them, didn't see any benefit.

So given the premise that you're always doing speed work benching, then another maximal press on ME bench day, adding in even more overhead presses just increases the amount of work your anterior delts endure.

But if he's only rotating them once every so often, probably not a big deal. It's hard to tell because I cannot tell what the hell he's doing in here half the time! :D

Pitysister 10-12-2008 05:01 PM

Quote:

Originally Posted by Darkhorse (Post 68458)
It's hard to tell because I cannot tell what the hell he's doing in here half the time! :D


agreed :)

EricT 10-12-2008 05:41 PM

Maybe this will clear things up some.

Quote:

Originally Posted by I-dub
I know West Side doesn't really call for Military Pressing but I think its a very functional lift so I keep it around.

I think people want to use some westside methods but they are not really trying to be powerlifters.

With the mix that I've seen here, reading back through..I just see some heavy oh pressing followed by lighter benching or vice versa. I don't see anything that would increase any injury likelihood from what I can tell...but I would recommend not doing all straight bar pressing. I'm not seeing much dumbell work. To much straight bar work can take it's toll and that may be the origin of the "military pressing" thing but I think it's not really an oh pressing thing as much as it is too much straight bar work. I don't really know about strict westside protocols, though :)

As far as the oh pressing I do mean in general. OH pressing is not for everyone. But hell, neither is benching.


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