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Forum: Personal Journals 12-29-2008, 06:39 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Wes has some good vids that would help you...

Wes has some good vids that would help you although I'm sure there's some good ones on youtube. Go over to IA's and ask Kabuki or Sandblaster if you haven't already. I'm pretty sure Kabuki pulls...
Forum: Personal Journals 12-06-2008, 10:25 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Come to think of it, it was pretty close to this...

Come to think of it, it was pretty close to this one: Westside (http://www.bodybuilding.net/powerlifting-forum/beginner-powerlifting-program-2781.html)
Forum: Personal Journals 12-06-2008, 10:14 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Where you're currently at, you can and quite...

Where you're currently at, you can and quite frankly should be doing more free squatting. In my first year conjugate training, I increased my wide parallel squat almost 100 lbs from a max effort...
Forum: Personal Journals 11-11-2008, 11:33 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
If it's just your bench, then ease back a bit and...

If it's just your bench, then ease back a bit and do some triples instead of singles. Even a max set of 5. Nothing really needs to change by the sounds of it. If it's limited to only your upper...
Forum: Personal Journals 11-11-2008, 10:25 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
I don't think I'd qualify this week as a deload...

I don't think I'd qualify this week as a deload if you've really strained for you ME bench day today.

Usually for Westside I like deloading with DB presses for a few sets of 20 for the max effort...
Forum: Personal Journals 11-08-2008, 06:40 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
I'm a huge believer in speed floor pressing. ...

I'm a huge believer in speed floor pressing. It's not very popular, but it really helps me a lot. Another favorite is rack presses w/ the pins chest level. Same thing, you pause on the pins, then...
Forum: Personal Journals 10-22-2008, 06:47 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
:arg: Sometimes you have to let people fall...

:arg:

Sometimes you have to let people fall down and skin those knees before they put their hand out. :)
Forum: Personal Journals 10-20-2008, 08:37 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
No, I wouldn't. Most of your ME lifts are...

No, I wouldn't. Most of your ME lifts are triceps heavy to begin with. So even with the backing off and hitting a little volume work with them, it'll take a lot out of you. Typically, if you're...
Forum: Personal Journals 10-19-2008, 11:43 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
BTW, make sure you and Mustgetbig check out each...

BTW, make sure you and Mustgetbig check out each other's journals because I post in both of them with some good food for thought that may or may not apply.
Forum: Personal Journals 10-19-2008, 06:47 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Great lookin' workout Hops. If you feel...

Great lookin' workout Hops.

If you feel like it, sometimes I love doing some rep work with the maximal effort depending on how i feel according to Prilepin's chart. If you feel like ass,...
Forum: Personal Journals 10-14-2008, 11:41 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Certainly could. Any grip for 1-2 boards would...

Certainly could. Any grip for 1-2 boards would work great. I personally just keep it simple and use a medium grip for everything. That's usually the second grip during your speed sets. I like...
Forum: Personal Journals 10-09-2008, 04:08 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Right on. I only come out of hiding when it's...

Right on. I only come out of hiding when it's about powerlifting nowadays. Then you get a detailed response around here LOL.



Your goal this day is 60 total reps..

Start off with 40 total...
Forum: Personal Journals 10-09-2008, 12:18 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Most people should be around 110% of their...

Most people should be around 110% of their regular bench max if you're using a regular grip. So going off your speed bench (60%), you're around 104.5 kg? So you're really just 5-10 lbs away from...
Forum: Personal Journals 09-30-2008, 01:20 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
You always make me bust out a fucking calculator...

You always make me bust out a fucking calculator w/ these PR's bro LOL.

Great job!
Forum: Personal Journals 09-22-2008, 01:29 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
You're only concerned with working on speed. You...

You're only concerned with working on speed. You never want to lower the weight since that would defeat the purpose of training to lift the heaviest possible weight. DE days are about being...
Forum: Personal Journals 09-21-2008, 07:33 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
If you ever find your speed bench going very...

If you ever find your speed bench going very fast, don't be afraid to do a mini build-up here on your latter sets. Keep in mind as your grip goes out, your press gets stronger. I like working up my...
Forum: Personal Journals 09-21-2008, 07:30 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
If you ever feel like you're slow for speed...

If you ever feel like you're slow for speed squats, stop. Sometimes I'd be on set #5 or a planned 10 and have to stop. Other times I keep going fast as hell.

If it happens again, definately...
Forum: Personal Journals 09-13-2008, 03:23 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Sweet.. Yeah, they're just labelled/colored...

Sweet.. Yeah, they're just labelled/colored differently than mine. Other than that, rubber is rubber lol.

Definately use the orange ones for speed bench. My bench is around 385 lbs, and I use...
Forum: Personal Journals 09-13-2008, 06:27 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Don't set them up like vid #2. It's pulling you...

Don't set them up like vid #2. It's pulling you forward and will fuck up your technique. So when you get used to doing it that way, then take off the bands, your SOL. The bands should be next to...
Forum: Personal Journals 09-13-2008, 06:19 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
I hope you got more bands than blue's! If you're...

I hope you got more bands than blue's! If you're using them for speed squats w/ your current squat numbers, you're looking at doing strength-speed (vs. speed strength). That's when there's more...
Forum: Personal Journals 09-07-2008, 06:24 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Good to see triceps finally getting some work!

Good to see triceps finally getting some work!
Forum: Personal Journals 08-28-2008, 01:37 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
That's from neglecting your triceps bud. If your...

That's from neglecting your triceps bud. If your supplementals go up, your bench goes up. As you're progressing along, you should be increasing the volume more on ME days for triceps, and...
Forum: Personal Journals 08-25-2008, 08:14 PM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Why are triceps last? Since triceps make up 90%...

Why are triceps last? Since triceps make up 90% of the bench press (followed by back and shoulders), you should be targeting them bigtime.
Forum: Personal Journals 07-31-2008, 12:24 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Lower the weight on those JM presses and increase...

Lower the weight on those JM presses and increase the reps. Even if it's only the fucking bar, the last thing you need is an injury setting you back. Try to get the work in with those triceps. I...
Forum: Personal Journals 07-22-2008, 04:09 AM
Replies: 2,247
Views: 388,290
Posted By Darkhorse
Grand total = 70 lbs

Grand total = 70 lbs
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