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Thanks E!

You wouldn't think 4 singles would take it out of you.. but God damn! my legs are tired today. lol


IronWorker

Yeah, and figure those powercleans aren't exactly jumping jacks

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

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

Monday Oct 14th/2008 - Lower 1


Deads
-60kg x 5
-80kg x 4
-110kg x 2
-150kg x 1
-160kg 2 x 1

I actually almost blacked out after the last rep. Definately not feeling 100%.

DE Low Box Squats

-bar x 5
-95lbs x 5
-115lbs x 3
-135lbs 10x2


Leg Raises
bw 3 x 6

I did these hammer grip and its much easier on the shoulder.

Oblique Work - Cable Twist
3x10 - 45bs, 50s, 55bs


Thougths

Well I guess my sickness really hasn't left me completely. I was feeling pretty bad on deads today and struggled to finish the rest of my workout. Hopefully I'll be better soon.

IronWorker

You almost blacked out and you said you weren't feeling 100%. Logically you should probably wait til you're feeling 100% so that you don't blackout.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Oh ok, I see. I didn't know what you were reffering too. Ya you are probably right. I didn't realize how bad it was until I started pulling singles though.

IronWorker

Monday Oct 20th/2008 - Lower 1


Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-160kg x 1
-170kg x 1 (5kg PR)
-100kg x 7

Well I made the pull but my form definately slipped. I might have given myself a small strain so I did some lighter weight to give it a good stretch afterwards. We'll see how my low back feels tomorrow but I definately know that my low back needs to be worked on in order to bring up my deadlift.

DE High Box Front Squats

-bar x 5
-95lbs x 5
-115lbs 10 x 2

Very fast. Holding a very tight arch made my back feel better as well.


Back Extensions
bw x 10, 3x12

First time doing these. Focuses on maintaining a natural back position and making sure the motion was coming from my hips. Went down until I felt a pull in the hammies. I think these should help my deads/squats alot once I get some weight on them.


Hanging Leg Raises
bw 3 x 7

Working back up to reasonable numbers slowly.


Thougths

Well I made the PR but I'm a little disapointed. My form sucked pretty bad. On a positive note that puts me back over the 2.0x bw ratio for deads. Alright.

Also, my workout partner and I have decided to change our routine to a 3 day program. We will be following westside much more by the book. As far as basic setup is it kind of like this?:

Day 1 - ME Bench (or variation)+ Bench Assistance

Day 2- ME Squat/Deadlift (or variation) + squat/DL assistance

Day 3 - DE Bench / DE squat or DL

Is that the general idea or am I missing something. I'll be looking around in DH's journal and Hits journal because I think they are following WS pretty closely.

IronWorker

Tuesday Oct 21st/2008 - Upper 1

Weight: 184.8lbs

ME CG BB Bench Press
-bar x 8
-135lbs x 5
-185lbs x 3
-205lbs x 3
-215lbs x 3
-225lbs x 3
-235lbs x 2 (current PR)

Very happy with today's bench workout. I did 2 reps of my current PR and I did more reps coming up to it. Nice.


DE CG BB Incline Bench
45lbs x 5
65lbs x 4
95lbs 6x3

I have never really done incline... and wow is it way different. I found it very difficult considering the weight.

Pull-ups
bw x 3
bw + 25lbs 2x2
bw + 35lbs 2x1
bw x 6

Well I'm trying to get the total weight pulled up so I can increase the reps done with lower weight/no weight.

DB Sitting Skull Crusher
35lbs x 10
45lbs x 12
55lbs x 8
65lbs x 8
55lbs x 8

I found these work my triceps slightly unevenly since my hands are "stacked" underneath the DB. The hand that is directly on the DB does more of the work then the hand that is pushing on the other hand. (did I say hand too many times? lol)

Thougths

I'm very happy with the benching results. I should be albe to nail a PR sometime soon.

And now its time to take a day off and hopefully get my back in shape for squatting on thursday.


I-Dub

Thursday Oct 16th/2008 - Lower 2


ME Parallel Box Squat
-bar x 5
-135lbs x 5
-185lbs x 3
-205lbs x 2
-225lbs x 1
-255lbs x 1
-275lbs x 1
-295lbs x 1 (10lb PR)
-300lbs x 1 (15lb PR!)

Very solid day! Everything just felt right. I wasn't sure if I'd hit 295 but when I did it felt so damn good. So I went right up to 300 to finally break into that 300 terrirtory. I think these are going to help my A2G free squats out alot once I come back.

Power Cleans
bar x 5
40kg x 5
50kg 8 x 2

Switched the cleans back to a more conventional speed work style rep scheme. I think this will be much more beneficial then what I was doing. I was really focusing on the pop off the floor.

Planks
front plank - 1:15
side plank - 1:00 min each
front plank - 1:30
side plank - 1:00 min each

My core was absolutely destroyed after box squats today. Planks were very tough.

Thougths

Holy squats batman. I really didn't think I'd be able to move that much weight but I'm damn glad I did!

I think my workout partner and I are going to switch to a true 3-day west side program soon. We're both feeling the strains of lifting heavy 4x per week.

IronWorker