Tim's journal - General athlete with powerlifting aspirations

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Wiegieboard		...	03-03-2011 @ 15:42
as crimson as my last victims underclothing..... Member 899, 11341 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Excellent mate, look forward to seeing the new PBs coming and also good luck with keeping the westside on track.

MrSmall		...	03-03-2011 @ 15:48
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Gaston87 said: Thanks Wiegie, watched your 150 squat, good work! That session was just a mess around, I wasn't planning a PB so wasn't particularly excited with a paltry 5kg improvement, despite feeling like I had more there. Unfortunately had a couple of interruptions to my 6 weeks +/- with Westside, I'm thinking to schedule a PB session toward the end of the month and then update my lifts accordingly, that way my improvements should be more significant. If your best is 135... put 135 up.. Improvement is improvement, large or not. In a few years you will be fighting for a few months for 5kg on your lifts.

Gaston87		...	04-03-2011 @ 20:22
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	MrSmall said: If your best is 135... put 135 up.. Improvement is improvement, large or not. In a few years you will be fighting for a few months for 5kg on your lifts. True words MrSmall, however waiting and re-calculating my total when I properly max will be substantially more motivating for the next stage in my lifting, at least I hope so! Friday 4th March - DE lower Varied warm up Box jumps, working up to ~44" 6 x 3 Speed deadlift 8 x 1 @ 120kg Romanian deadlift, strict 5 x 5 @ 100 Barbell shrug 4 x 6 @ 100 (keeping these strict) Hanging knee raise 3 x 12 Twisting crunches 3 x 12 Hammer curls 3 x 10 (so I don't become all tris) Substituted last week's squat jumps for box jumps, for a different feel. May alternate weekly. Really enjoyed these, considering I haven't really done them much in the past I was happy with 44"... Once I get to 50" and onwards that will be doing wonders for my explosion. Deads were fine, romanians too. May move shrugs to ME lower day... I think they're important, but doing them on DE lower really fries my grip by the end. N.B. need to structure ab training better so I'm hitting them from all angles

Gaston87		...	05-03-2011 @ 19:57
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Felt bloody tight upon waking... 20 minute run this afternoon, moderate intensity. In future will sprint on Saturdays and move the run to Tuesdays to loosen up after ME lower.

Gaston87		...	06-03-2011 @ 20:20
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Sunday 6th March - DE upper Haven't done this for 3 weeks due to different reasons, so was looking forward to it actually Speed bench (all sets in 3 seconds, very fast) Warm ups x many 8 x 3 @ 65kgs Seated military press 5 x 5 @ 55 Pull ups 4 x 6 BW Bench dips 4 x 10 w/15kgs on lap Tidy session, enjoyable. Bench was fine, just working on explosion and acceleration... To the point where I'm fighting to stop the bar flying out my hands. Haven't seated shoulder pressed for years as I prefer them standing for core strength etc, will do these for a few weeks in this workout and look at upping the weight each week, shoulders need addressing. Pull ups were comfortable, will do 4 x 7 next time, 20kgs+ for the dips too. N.B. Figure out where to put high intensity tri work and low intensity, same with shoulders. May keep the high intensity shoulder work on this day as doing it after heavy bench isn't great. Maybe heavy tricep work after bench for the next few eeks, i.e rack lockouts, close-grip and what not.

Gaston87		...	07-03-2011 @ 20:29
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Monday 7th March - ME lower Squats - RAW, beltless etc Warm ups x many 110 x 3 120 x 3 120 x 3 120 x 3 - these sets of 3 are some form of PB, years ago I probably did similar but with a belt Stiff-legged deadlift 100 x 5 110 x 5 120 x 5 - 5 rep PB, new to these though 100 x 5 Bulgarian split squat 2 x 8 w/ 15kg DB in each hand - horrible Back extension 4 x 10 Weighted crunch (5kgs) 3 x 10 Reverse crunch 3 x 12 20kg plate holds 3 x F Really nice session, PBs for the squats and SLDLs but nothing to get excited about yet, they're just building blocks to me. I wanted 4 x 3 with the 120 squats but legs were still sore. Seem to lean forwards to much on squats which leads me to blame my weak posterior as usual, but then again I crack out the same weight I squatted on the SLDLs for more reps, again beltless. My form was fine, straight back and controlled negative half of rep. Perhaps my poor squatting is simply lack of practice? Something to consider. Have taken the bulgarians from DeFranco's Westside template, I figure building up to 3 sets of 8-10 after SLDL is hardly going to be detrimental to the workout, gives the ME lower day a little more volume too which I think it needed. N.B. I've been hovering around 94kgs for a couple of weeks so need to get back down to 92, diet is clean though so it's easy. Knackered now.

Gaston87		...	08-03-2011 @ 18:04
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Tuesday 8th March - HIIT skipping 15 mins... Was feeling pretty f**ked from yesterday so intensity was fairly low. Worked more on tech and double jumps than the cardio side


Gaston87		...	09-03-2011 @ 20:56
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Wed 9th March - ME upper Planned to revert to flat bench today, for 3 weeks, as I haven't done heavy sets for a while. Thought 4 x 2 @ 110 would be a comfortable starting point.. Bench Warm ups x many 100 x 2 - ominous, felt heavy 110 x 1 - couldn't even get a 2nd, after a 5 minute rage I decided to just carry on and do more singles 110 x 1 110 x 1 110 x 1 Close grip 5 x 5 @ 85 Bench rows 5 x 5 @ 60 Rear raises 3 x 10 Laterals 3 x 12 Alternate bicep curls 3 x 10 (each arm) Hanging knee raise 3 x 10 Twisting crunch 3 x 12 s**t session. First session I can remember whereby I've wanted to go home. No idea what's happening with my bench. I haven't had a deload and Monday's sesh killed me, perhaps I can attribute feeling so weak to these factors. Really disappointed, CGBP and rows felt weak also. I suppose it can't all be fun and games. Think next week I will avoid heavy work for upper body and just focus on good assistance and speed, will remain heavy squatting on ME lower though. I think I need to really get some mass added to my upper back, whilst also consistently nailing my tris. Obvious things, but seeing them here will keep them in my mind. Onwards and upwards...

Gaston87		...	14-03-2011 @ 22:36
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Last Friday (the 11th) I had a friend come over and use my gym. We got box jumping and it soon became pretty competitive, I jumped ~47" in my top set which I was happy with for my second ever session of box jumps. Later on for dynamic effort lower I felt s**tty (maybe from the jumping) so abandoned the sesh and just did some lighter squats and SLDLs, quads were really sore and I felt generally exhausted. So, I looked at my regime, what's working and what isn't, reminded myself on what my aims are and made some more tweaks. I'm changing the order of my workouts; Monday - ME upper but with sets of 3-4 reps of bench for a few weeks, as opposed to a heavy single on floor press or something; DE lower on Tuesdays, keeping jumps in the place of speed box squat; Repetition upper on Thursdays (instead of DE upper, main difference is DB bench or similar for sets of 8 instead of the speed bench and finally ME lower on Friday, keeping to heavy triples on squats as my big first exercise. This is taken mainly from DeFranco's Westside and suits me better. As much as I want to increase my 3 lifts, that isn't my only goal so an all out PL regime isn't for me. I'll do some speed bench work in the near future. Monday 14th - ME upper Bench 4 x 4 @ 100 (wanted a little more but I haven't been repping much recently) CG bench 4 x 6 @ 70 (really strict and hands 8" apart, this hit the tris nicely so i'll keep hands closer for the immediate future) Bench rows 4 x 6 @ 60 (keeping these strict, really want that upper back strength) Rear raises 3 x 10 Lateral raises 3 x 10 Hammer curls Nice easy session, will bench 3s for the next 2 weeks and then go for some doubles after that. This session isn't too dissimilar to what I was doing before, just more reps for the first exercise. DE lower tomorrow, looking forward to some box jump sets at 45"

Gaston87		...	15-03-2011 @ 20:45
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Tuesday 15th March - DE lower Box jumps Top sets of 3 at 40" 43" 45" 45" 46" Speed deficit (3") deadlift 4 x 2 @ 120kg Romanian deadlift 4 x 6 @ 90 Standing calf raise 3 x 10 Weighted crunch (5kgs) 3 x 10 Reverse crunch 3 x 12 20kg plate holds 3 x F Easy session, really explosive with the box jumps. Speed deads were fine, I'm doing 4 x 2 instead of 8 x 1 for 2 or 3 weeks just for a change. Romanians felt easy, hams must be getting stronger.. I do these uber strict so they really focus on my hams.

Wiegieboard		...	15-03-2011 @ 21:03
as crimson as my last victims underclothing..... Member 899, 11341 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	You've been putting in good work. Your PB without the belt was defo still a PB in my mind. Solid sessions! Keep them up!

Gaston87		...	16-03-2011 @ 19:00
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Thanks for the kind words Wiegie, we share something in that we have other physical commitments too yet still want to slog on and get some good PL totals. Hopefully the work pays off, I keep postponing my PB attempts, not sure if this is good or bad! Wednesday 16th March - good, fast paced 20 minute jog Comfortable, this will be a HIIT sprint session next week. 'Repetition Upper tomorrow, however, I'll begin with seated stricts to keep my shoulder strength moving on.

Gaston87		...	17-03-2011 @ 20:57
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Thursday 17th March - Repetition upper Basically, this replaces DE upper. Taken from DeFranco's Westside interpretation. The only huge difference is that there is no speed bench, instead, for now at least, DB bench. This is preceded by seated strict press, so I suppose this day focuses on 'overhead work' then various upper assistance. Going to DB bench for a while on this day as it will help with power off the chest due to the increased ROM, over time may switch this and the stricts around. Seated strict Warm ups x many 60 x 5, 5, 4, 3 50 x 10 Dumbell bench (for some reason very difficult) 4 x 8 @ 32 Pull ups 4 x 6 Shrugs 3 x 8 (thought I should stop here as I have ME lower tomorrow and want some upper back strength left for partial deads) One-arm overhead DB tricep extension 4 x 10 (today is higher volume/lower intensity, will go to 5 sets from now on) Alternate curls 3 x 10 (to balance the work I'm doing on my tris, nothing more) Fine. I find seated stricts really difficult, not sure why, other than the fact I have barely ever done them. The bench inclines to just short of 90 degress so my chin and head are in the way, I push up from my upper chest then have to push the weight away from me a couple of inches so I don't knock my chin/nose everytime, then another push upwards for the remaining 75% of the movement. I don't have a big hooter or a witches chin so I guess it's a case of getting used to the ROM. NB: Move shrugs to ME upper as they will hamper ME after this day.

Gaston87		...	19-03-2011 @ 21:54
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Sunday 19th March - ME lower Squat (RAW, beltless etc) Warm ups x many 110 x 3 120 x 3 120 x 3 130 x 3 PB triple 18" deadlift 160 x 4 180 x 4 180 x 4 160 x 4 Bulgarian split squat 2 x 10 @ 15kg each side Planks 3 x 1 minute Air bicycle 3 x 20 Really nice workout. No huge numbers but some definite steady progress. A good squat triple with more in the tank; all reps were solid, controlled and parallel. First time doing 18" deads and they were really tough, the 2 sets on 180 were horrible. I don't know if this confirms my suspicions of having a weak posterior (something I'm addressing) or just down to lack of practice in this lift. I know my 18" should be a lot more than my lift off the ground. I'll do these after squats for a few weeks as I need to get used to handling high weight for when get round to maxing on deadlift. I think i'll leave the speed deadlifts for my other lower body day. Bulgarians were difficult, balance is improving though. Many people swear by these so i'll keep them in my routine for now.

Gaston87		...	21-03-2011 @ 16:10
Member 2063, 99 posts SQ 130, BP 120, DL 190 440.0 kgs @ 92kgs UnEq	Monday 21st March AM - 20 minute jog Heavy upper later

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