jeremys' westside(kinda) training log

[jeremys]

12-13 DE bench

speed bench:

135x3x9 sets; pinky, middle, index fingers on rings, 3 sets each

speed was ok at the beginning then back like it always was after 2-3 sets

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Close-grip 4 boards: 225x5, 235x5, 245x5

had a bit left but i wanna get back into this slowly and safely

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plate raises: 25x10(warmup), 45x8, 35x10

used to be able to do 45 lb plate for multiple sets of 15. i'll have to wait till that comes back
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on all my flat bench stuff, when i lift the bar off, i sort of rock side to side and get very unstable. i could nail higher weights if i didnt have this problem. i put my feet out to the side more but i'm too short for my bench to unrack it with my feet out wide

[jeremys]

12-16

tonight i did some rows for lats and that was it. now i'm sitting here with a big plate of spaghetti.

tonight i'm constructing a sled, which i will pull on every monday night.

my split looks like this:

mon: lats/sled

tue: off

wed: ME bench

thur: off

fri: squat/legs (i have a nagging back injury that's not quite gone yet and is very weak/tender, so no heavy squats or deads for a while)

sat: off

sun: DE bench

i will hit lats a little bit on ME and DE and mondays.

[jeremys]

better post my stats/goals as of today:

age: 15(august 31st)
height: 5'9
weight: ~260
best competition bench: 303.5

GOAL: 400 lb bench before 16th birthday

[jeremys]

12-18 ME bench

flat raw bench: 135x5, 185x5, 225x3, 235x1(PR), 245x1(PR), 265x1(PR), 275x1(PR), 280x0 (didn't budge), 280x0 (got it up only 1 inch)

*realized i needed to work on the bottom*

BO rows: 135x8, 155x8, 155x8

plate raises: 45x8x3 sets

tate presses: 20 pound DB's x 10 x 3 sets with no rest between sets

previous best raw bench: 225x1, 50 POUND PR!!!!

[Deciever]

this is the same jeremy from elite right?

nice work on getting the bodyweight down.. you did a good job.

also, nice work with the numbers too. Your lfits are still climbing.

when's the next meet you are doing?

[jeremys]

yup, same jeremy from elite.

thanks, my bodyweight is only down very slightly now. i'm eating lots of good, solid food again and gaining strength every week. i'll be dragging sled too so the fat gain won't be too great hopefully.

for a couple months, i thought i was a bodybuilder. then i woke up. i made a huge PR today after training for PL again after only 1 week, so that was cool.

next meet is probably at the end of march, bench-only again.

[healthy n_fit]

Nice job dude! Wow, 50lb PR! How long wwere the intervals between last PR and this PR?

[Antaeus]

Originally posted by jeremys
on all my flat bench stuff, when i lift the bar off, i sort of rock side to side and get very unstable. i could nail higher weights if i didnt have this problem. i put my feet out to the side more but i'm too short for my bench to unrack it with my feet out wide

You are rocking side to side b/c your shoulders aren't pinched back and driven into the bench, so you are rocking on your spine. Use your legs to drive your shoulders into the bench, and set up really tight by keeping your shoulders pinched down and back.

Ant

[healthy n_fit]

Originally posted by Antaeus
You are rocking side to side b/c your shoulders aren't pinched back and driven into the bench, so you are rocking on your spine. Use your legs to drive your shoulders into the bench, and set up really tight by keeping your shoulders pinched down and back.

Ant

Yep, i had this problem in the summer, before westside.

[Deciever]

good to here that it is you.. sounds like you are a lot healthier now too. You should post some pics here that you did at elite.. show how big you actually are (this guys got some fat on him, but he's huge...)

Nice job on the PR...especially after being back for only a week.

You've definately got the build to bench... You'll be hitting 5 bills before you graduate HS.


and thank god you didnt go to BB...

[jeremys]

thanks for the kind words, everybody.

today i did 3 sets of heavy DB bent over rows. if i need to blast that heavy ****in weight out of the bottom raw before i get another shirt, i gotta hit lats hard and heavy, along with shoulders.

it's a damn good thing i didn't go BB. i dont even have those pics anymore, D. those pics were after a 3 month layoff. i'm quite a bit thicker than i ever was, and a tiny bit leaner than in those pics.

i dont know what to get for a shirt. first, my groove is low(upper abs). secondly, my lockout doesn't overpower the rest of my bench so i dont know if a double denim would be of much use or not.

i was thinking of getting a double denim from karin or a fury. the fury would cost less and might fit better. thing is, it would probably take a hell of a long time for titan to get that shipped, with the new shirt coming out and all.

now a double d would be nice but i dont know if i'm strong enough for it.

with all that said, i plan on training militia style. they do lots of reps in their shirts, and over time, the shirt would obviously wear out. i dont know if their training works with only a denim or if it works for poly/fury also

[jeremys]

also, i thought i was pinching my shoulder blades but maybe i wasn't. thanks

the interval between these tested PR's was quite a while. quite a while, but still a huge jump

[healthy n_fit]

Originally posted by jeremys
also, i thought i was pinching my shoulder blades but maybe i wasn't. thanks

the interval between these tested PR's was quite a while. quite a while, but still a huge jump


Ya, try pinching them together......itll really help! I see, but none the less, youv done a great job! :)

[jeremys]

one more thing, haha...

this whole christmas break, on all of my off days, i will work on form. i will get my form perfect and i'm sure i can hit 300 raw within 3-4 weeks. then a shirted 400 is going to fall very soon after

[Deciever]

once you get that fury you are ordering (saw your message on titans board) your numbers will fly. I expect...no, i demand to see a 350 bench by july..

good luck with your form.

[jeremys]

haha, well i'll be hitting 300 raw within a couple weeks, so within 2-3 months, with a good shirt, i'll be very close to 350, if not over. i will hit 400 before i turn 16

[jeremys]

DE bench

speed bench: 95+mini bands(doubled) x3 x 8sets:

ring finger on ring: 2.27, 2.3, 2.39seconds
middle finger on ring: 2.14, 2.23, 2.21seconds
index finger on ring: 2.48, 2.31
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i will be training militia style as soon as i get my shirt from karen, so i did board presses, same # sets as they usually do on their 2nd benching day, to get the feel for the volume. they don't do speed days, and i'm going to mimick their training, so i won't be doing them either after a couple weeks. we'll see how it goes
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6 board: 225x3, 255x3, 275x3, 300x3, 325x3 (spotter pussed out)
4 board: 225x3, 255x3, 275x3

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i think i can lock out 350 or so at the top

[Deciever]

nice job... very nice speed too.

hope the militia training works out well

i know tommy fannon tried something like that, by adding in more reps in the shirt, and it worked out great. Cant wait to see some huge numbers from you

[jeremys]

christmas day ME bench

6 board: 225x5, 255x3, 285x3, 305x1, 325x1, 345x1, 365x1 (new PR), spotters pussed out after this. my bench probably couldn't take 375 slamming around in the uprights anyways. could fall and kill me

DB rows: 65x8, 70x8, 70x8(last 2 sets were with normal BB grip instead of palms in)

plate raises: 45x10x3 sets

as soon as i can get a squat rack to bench in, some heavy heavy weights are going to fall

[Deciever]

nice work.. how far is your ROM on the 6 board. i wish iw as lifting today.. i just got a power rack, bench and '480 lbs of weight (only cost 125) ...

anyways, thats some good weight. What kind of power rack are you getting?

[jeremys]

HOLY ****!! where'd you get that stuff for 180 bucks????????? damn

i want to get the one off walmart.com but i think i might go to a place that sells used sporting goods. dont know the prices there.

i need money for a double denim shirt, then i need money for a squat rack, then money for more plates

: ( this really really really really sucks

my ROM is only a few inches. 6 board is a hell of a lot different than a 3 or 4 board

[Deciever]

i got my stuff from sports authority , while it was on sale, with an employees discount (friend works there)... so the weights were like 180 before the discount, and 125 after :) gotta love like 25 % off..



good lucking getting all your "neccessities"

[Antaeus]

heh glad that worked out for you D. :)

good work jeremy - dang I don't have a 6-board, that's pretty high. :D

[jeremys]

it is pretty high, and it's heavy as hell. i have to tuck my boards under a sweater and they often slide all over in the middle of a set

[jeremys]

DE upper

speed bench: 95 + doubled minis: ring finger - 3 sets, middle
finger - 3 sets, index finger - 2 sets

incline bench: 135x8, 185x5

timed barbell holds (overhand grip) : 225 x 37 seconds
275 x 15 seconds
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i think i'm going to start doing some strongman stuff as soon as i get my back fixed. i'm getting a squat rack within a couple days so i'll be doing reverse hypers and good mornings. then i'm going to have to figure out a strongman split

[Deciever]

good to hear you will be rehabbing your back. What squat rack are you getting? And do you think you'll keep up with the strong man stuff?

[jeremys]

i'm getting the weider squat rack. probably kinda small but it'll work

i keep changing my mind about things, i know. but i started lifting because of strongman. thats what i originally wanted to do. now that that's becoming a reality, it sounds like a hell of a lot of fun.

a person is never in a life or death situation laying flat on their back(bench press)

if somebody is trapped under a car, i would like to be able to flip that car

if there's a jealous boyfriend around, i'd like to take a closed can of soda and burst it with my bare hands in front of his face, making him cry in fear. lol

[Deciever]

lol... that'd be so cool if you could crush a soda can like that

hope it works out

[lilmuscleman]

ya, strongmen stuff is really cool, although you must have on hell of a backyard to keep ye ole bag o' strongman toys in.

[jeremys]

we have 15 acres of land, so i can find somewhere for my toys :)

i'm going to do a bench day, a squat day, and a dead day on week A, using 5x5, and on week B i'm going to do 2 event days. one on monday and one thursday

today i did bench day..

bench: 135x5, 185x5, 205x5, 205x5, 205x5

i did bench with no leg drive and very little arch, ring finger on rings. there's no need for big arches, etc...i'll need some actual carryover into events with all these lifts

1 arm DB lying extensions (elbows out): 20x10, 40x5, could've done more reps, but just kept it at 5

seated DB shoulder cleans: 15x12, 20x12

i'm not going above 15 pounds again for a while. you go too heavy on these, you'll tear a cuff

[jeremys]

today i did:

deads: 135x5, 145x5x5 sets NO PAIN!! just a little stiff

BO DB rows: 60x8, 75x8 STRICT form

across-body hammers: 20x12, 40x8

split eagle situps: 25 lb plate x 15, x 10, x 5 ..think i pulled my groin a tiny tiny bit. can REALLY feel these in my hip flexors!

just a side note: today went excellent. no bad pain in deads or anything else. i even threw my neighbor to the ground without hurting myself. whenever i tried that within the last couple months, i'd be hurting for about 2 days. i think just the confident attitude about all this has helped me, as corny as that may sound

my dead form is kinda weird. i get way down and pretty much squat the bar up. is that less powerful than something else?

[lilmuscleman]

good job Jeremys. spread eagle situps REALLY grind my hip flexors too. it's good that you did em. i use more back than legs in my deadlift, but different people do different stuff. you don't have to squat down like 6 inches from the floor or anything. just try and see what works for you, but be careful. cheers

[Antaeus]

nice dude. just keep your hips close to the bar in DLs, you'll do fine.

[jeremys]

today i got bored and restless, so i did a grip workout:

pinch grip wrist curls: dime x 15, 2 dimes pinched x 10

finger walks: dime x back and forth, 2 sets

plate pinches: 2 dimes, quarter, quarter and dime pinched (maybe 2 seconds off the ground)

hammer of thor: 10 lb x 20, 15 lb x 10 (THESE ARE HARD)

maybe too much volume, but what the hell, i was bored

[jeremys]

i haven't lifted yesterday or today yet. i was ready to do squats.

my ****ing power rack from goddamn walmart.com was supposed to be here YESTERDAY. if it doesn't come within this hour, i'm likely to go hunt the lazy fat ****ing UPS guy and beat the **** out of him then make him eat his own ****. what a ****wad

damn it

[t3k]

hahaahahahahaha, take pictures if you make him eat his own **** =)

this is tecvin btw, also t3c on elite

[jeremys]

haha tec. hey!

well today i was utterly pissed that my squat rack never came in, so i went out and accomplished my first goal

i burst an unopened can of soda with my bare hands, finally!..if you haven't seen my bragging thread on the teen bodybuilding board. lol