Teench - My Bulking Log

[Teench]

Originally Posted by Galindo62

My bad. I was venting

And goddomit damn you and your school.

The slapp on the traps helped alot. Even though you hit me like a woman . You helped alot because I was only gonna go for 425. I should have ****ing gone with the 25's though like you originally said....


And I haven't read an article about sumo yet but in one of their dvd's (check youtube) Louie was talking about he and some other dudes train sumo, even though they compete conventionally . Or vice versa.

lol. I was trying to not kill you. I still think you had that easy. I should have secretly added weights when you weren't looking.

I've heard the opposite actually. I've heard of dudes who pull sumo on stage, but train conventionally. I saw it on a thread here actually.

Take a look at this...

http://www.chasingkaz.com/archives/c...deadlift.phtml

Originally Posted by allergic2rice

I woulda hammered your traps with the wrath of 10 greek divinities (srs)

No home?

Originally Posted by Galindo62

I knew I could count on you for that


So when are we gonna lift, punk? :/

lol at Rice ever lifting.

Originally Posted by allergic2rice

haha some day, some day.

i actually wanna outlift you before lifting with you but who knows lawl

Just get a ride down here. We'll add weight to your total. Promise.

Originally Posted by TheSoldier

good workout bro

and yeah, theres barely any volume for bench on the ME days, maybe you could add another workset in

Thanks man.

I was thinking of adding another set for ME Upper days. Like this maybe...

ME Bench Press - 1 x 3 100% ME, 2 x 3 >90% 3RM

1 set will be more than enough to destroy me on Lower days. lol.

[Teench]

Originally Posted by Teench

Upper Body Max Effort

LT: Last time
TT: This time
Blue: PR

Barbell Bench

LT: N/A
TT:165 x 3

Took it light. lol. This was weird. I finished the first work set and realized I was done with benching. Felt like I didn't do anything.

Barbell Row

LT: N/A
TT: 115 x 10, 115 x 10, 115 x 10

Was supposed to be cable rows, but I was at my friends gym and I didn't really like using his machine. Nice little pump. Got tried towards the last reps. Used a little body english.

Barbell Press

LT: N/A
TT: 105 x 6, 105 x 6, 105 x 6

Light....

Face Pulls Super Set with Band Pull Aparts

LT: N/A
TT: 3 plates x 12, 3 plates x 12, 3 plates x 12
TT: Purple Band x 15, Purple Band x 15, Purple Band x 15

LOVE THE FACE PULLS!!! And the band pull aparts. Band work was HARD.

Romanian Chair Sit-ups

LT: N/A
TT: ?????

Just tried to get the feel for these.

Notes

Great workout. Lifted at my friends house, took forever but it got done.

Back felt good. Still feels good, just a little sore. My posterior delts were FRIED after the face-pulls. Recommend them to anyone who loves torture.

Bump.

[fitnessnewb]

Wsup brah, I am back again!! Anything I miss besides 4 page conversation between you and galindo?

[BigNF]

teench back in the gym, nice, bet it feels goood! looking up facepulls

[TheSoldier]

Originally Posted by Teench

I was thinking of adding another set for ME Upper days. Like this maybe...

ME Bench Press - 1 x 3 100% ME, 2 x 3 >90% 3RM

1 set will be more than enough to destroy me on Lower days. lol.

i think for the ME days, you always try to go for a PR, and then you add 10 - 20 llbs on the bar and go for another one

its what i've seen from lurking other PLers logs so yeah, you could try taht

[Teench]

Originally Posted by fitnessnewb

Wsup brah, I am back again!! Anything I miss besides 4 page conversation between you and galindo?

lol. Not much. We both came back at the same time.

Originally Posted by BigNF

teench back in the gym, nice, bet it feels goood! looking up facepulls

Feels real good man...

You'll love them. Trust me. I'm not sure exactly how you benefit from them, but there pretty awesome.

Originally Posted by TheSoldier

i think for the ME days, you always try to go for a PR, and then you add 10 - 20 llbs on the bar and go for another one

its what i've seen from lurking other PLers logs so yeah, you could try taht

What? I don't get it. You set a PR, then add weight and set another PR in the same session?

[Galindo62]

Originally Posted by Teench

lol. I was trying to not kill you. I still think you had that easy. I should have secretly added weights when you weren't looking.

I thought I could trust you to do that but I guess I have to tell you

I've heard the opposite actually. I've heard of dudes who pull sumo on stage, but train conventionally. I saw it on a thread here actually.

Take a look at this...

http://www.chasingkaz.com/archives/c...deadlift.phtml

yes I mentioned that! Vice versa, it means or the other way around. I said some dudes who pull conventional on stage practice sumo, and vice versa.

Get it now?

No home?

Ouch. Way to get personal teench!

[Galindo62]

Originally Posted by TheSoldier

i think for the ME days, you always try to go for a PR, and then you add 10 - 20 llbs on the bar and go for another one

its what i've seen from lurking other PLers logs so yeah, you could try taht

Yeah for a more traditional westside routine(and for more advance) they always try to work up to a pr single.

But for teench's version he works up to a pr triple. And it might be hard to get two new pr triples per workout.

[Teench]

Originally Posted by Galindo62

I thought I could trust you to do that but I guess I have to tell you
yes I mentioned that! Vice versa, it means or the other way around. I said some dudes who pull conventional on stage practice sumo, and vice versa.

Get it now?


Ouch. Way to get personal teench!

Sorry man. I'm a bad friend.

Got it.

lol. I didn't even realize that. No wonder he doesn't post here anymore.

Originally Posted by Galindo62

Yeah for a more traditional westside routine(and for more advance) they always try to work up to a pr single.

But for teench's version he works up to a pr triple. And it might be hard to get two new pr triples per workout.

I still don't get it. How the hell can you set two PR's in one workout? That just means you didn't add ass much weight as you could really do on your previous set. Right?

[allergic2rice]

roflcopter

[Teench]

Made a new routine. lol. It's addicting. I actually really like this one. Watcha think Galindo?

Workout 1 ME UPPER

Bench Press 1 x 3
BB Press 3 x 5
Face Pulls/BB Rows 3 x 8*
Lateral Raises 4 x 12

Workout 2 ME LOWER

Deadlift/Squat 3RM
RDL 3 X 8
GHR's 3 X 8
Weighted Ab Work 4 x 12

Workout 3 RE UPPER

Bench Press (55% of 1RM) 4 x 12
Chin Ups/Band Pull Apart 3 x 10*
Lateral Raises 4 x 12
BB Shrugs/DB Curls 3 x 10*
Plate Pinches x 3

Workout 4 RE LOWER

Front Squat - 4 x 8
RDL - 4 x 10
Ghetto GHR - 3 x 12
Abdominal Circuit 3 x 20

* = Super Set

MONDAY ? ME Upper

TUESDAY ? Off

WEDNESDAY ? ME Lower
THURSDAY ? Off

FRIDAY ? RE Upper

SATURDAY ? Off

SUNDAY ? RE Lower

[Galindo62]

Haha it is fun isn't it? Glad you're still open to ideas. Brb looking at routine.

[Galindo62]

Well I like this one way better because of course its 4 days in one week


For repetitions shouldn't you do higher amounts on the main exercise?
•interesting thing I read, Louie says that on repetition days he sometimes spends 2-4 minutes on one work set.

And since when did you start to like supersets? I like it though.


Edit: tooken from westside article
"* The Repetition Method. We use the repetition method to near failure. The number of reps
should be limited to just before the point of failure. It is not intended for the squat or deadlift,"

[Teench]

Originally Posted by Galindo62

Well I like this one way better because of course its 4 days in one week


For repetitions shouldn't you do higher amounts on the main exercise?
?interesting thing I read, Louie says that on repetition days he sometimes spends 2-4 minutes on one work set.

And since when did you start to like supersets? I like it though.


Edit: tooken from westside article
"* The Repetition Method. We use the repetition method to near failure. The number of reps
should be limited to just before the point of failure. It is not intended for the squat or deadlift,"

I thought you'd like that. lol

I'm actually not really sure what kind of rep range to use on the main lifts, on repetition days. DeFranco doesn't even use RE for lower, and Kethnab said to do 4 x 8. If only I could find an ORIGINAL Westside layout.

Westside for skinny bastards 3 called for some super sets. Plus my friend keeps talking them up. lol. Says there good for metabolic conditioning.

Hmmm.... but I'm front squatting and romanian deadlifting. Still counts?

[Galindo62]

Hmm. Maybe I misread it.

Here when you time read this. Not too long.

The third method of training is the repetition method. Super Training by Mel Siff talks about many
methods of training. Repetitions to failure are to be done to complete failure with no assistance from a training
partner. This system is also used with machines. This is a waste of time. Machines should be used for rehab
or prehab only. They work mostly on the peak contraction principle. This system is designed to focus the
efforts on increasing muscular strength at the weakest point of the strength curv*e. Howev*er, by itself, it
does not accommodate resistance. At Westside, we use the repetition method to near failure for sev*eral
sets. Does this method work? I would not be talking about it if it didn’t. George Halbert has also experimented
with this system. Remember, George has broken 11 world records in three weight classes. We use sev*eral
different training systems and rotate them. The first I got from East German shot-putters. Do 4 sets of
dumbbells with a weight you can do cold for 4 sets of 15 reps. For example, I did 24 reps with 100-pound
dumbbells. I started with 70s and now use 85s for 4 sets of 15 reps cold. George started with 85s but could not do them. After about a month, he uses 11 Os for his sets. Remember, pick a weight you can do fairly
easily cold for 4 sets of 15 reps. Do the sets before the dynamic and the max effort day and, also, before
the dynamic squat day and the max effort squat/deadlift day. If this is too taxing, do this 3 times a week. For
a second workout, do 2 sets of 15 reps with a power bar, 4 times a week. Again, use a weight that you can
do cold, no warm-ups. I use 185 with one set with a close grip, index finger touching the smooth part of the
bar, and the second set with a max or wider grip. Each workout, alternate doing wide or close grip first. Just
like the d bell sets, change from flat, to incline or decline, to seated. I have seen amazing results. If you burn out on dumbbells, go to barbell sets. As you can see, these workouts are moderate. They increase muscle
mass and work capacity .Not only powerlifters but also football, baseball, rugby, and almost every sportsman
can benefit from this method. Again, do the sets at the beginning of the workout. This means before speed
squats, max effort squat and deadlift, speed bench, or max effort work, and without a warm-up.



I just copy and pasted, will try to edit out the unimportant stuff.

Edit: everything seems somewhat important. To lazy to edit too. Just read it. It will give you some guidance.

[Teench]

That confused me so hard....

I don't think it really applies to the routine that I'm using though. Does it? Why wouldn't I warm up? God dammit Galindo. lol

[Galindo62]

Originally Posted by Teench

That confused me so hard....

I don't think it really applies to the routine that I'm using though. Does it? Why wouldn't I warm up? God dammit Galindo. lol

Uhhhh. Lol.
Uhhhh.

Don't let get to you. Its just stuff to keep in mind.



Here's some more info though.


Many don’t realize it, but we also use the repetition method to failure, never in
the classical lifts, but rather with special exercises with dumbbells, belt squats,
the Reverse Hyper®5356,359 and 6,491,607b2, and so forth. I prefer to do
repetitions for time, not bothering to count reps, in a slow tempo.

[Galindo62]

MOAR?

Here are some examples of how the repetition method is used at Westside:

For the squat or deadlift, I will do belt squat for 3 or4 sets of 3 minute sets, 2 or 3
sets of abs, or the Reverse Hyper?5356,359 and 6,491,607b2 for 1-3 sets of 1-3
minutes each

Another workout consists of band good mornings, a single set sometimes lasting
6-8 minutes, depending on band tension. Follow this with light dumbbell presses
for 2-4 minutes nonstop.

[Teench]

Solid, yet confusing info. Thanks dude, I'll absorb it all tomorrow.

Going to bed. Got a breakfast buffet to go to in the morning. Later Bro.

[Galindo62]

Lulz. Yeah man kick that bouffet's ass.


Ill try to make emphasis on thing that might help you set up your routine.



Well I mean it looks good already wouldn't really change much or any if at all.


"When doing the workouts I have outlined, remember to do them with a slow
tempo. This means 6-10 reps per minute, resting between reps while still holding
onto the bar or dumbbell. Regardless of where you hold the bar or dumbbell, it
will work the muscles to their fullest exten"

[Teench]

Originally Posted by Galindo62

Lulz. Yeah man kick that bouffet's ass.


Ill try to make emphasis on thing that might help you set up your routine.



Well I mean it looks good already wouldn't really change much or any if at all.


"When doing the workouts I have outlined, remember to do them with a slow
tempo. This means 6-10 reps per minute, resting between reps while still holding
onto the bar or dumbbell. Regardless of where you hold the bar or dumbbell, it
will work the muscles to their fullest exten"

FUUUUUUUUUuuuuuuuuuuuuuuuuuuuuu...... Flakey friends. No buffet. It was going to be breakfast to...

And I'll try to understand them.

I think it's the best one so far.

Now is that on ME lifts as well? Or just RE? Either way, I like it. I was repping things out really fast. It's fun, but you burn out really fast. I'll try to slow it down.

[fitnessnewb]

BRB reading dialogue haha. When the WOs coming again vartan?

Also vart and galindo(dont know yoru real name ) can u check out my squat vids in my log if you have time. Tried low bar erally focusing on form this time. Have trouble with my grip with the thumbs

[ice_man89]

nice to see your back in the gym man

[Teench]

Lower Body Max Effort

LT: Last time
TT: This time
Blue: PR

Deadlift

LT: N/A
TT:300 x 3

Not really heavy. Definitely could have gotten 315.

Glute-Ham Raise

LT: N/A
TT: BW x 8, BW x 5

Had some problems. This **** is hard!

Collar Hold

LT: N/A
TT: 115 x 15 seconds, 125 x 15 seconds, 125 x 15 Seconds

These were awesome! I've never seen them before. I think my friend invented them..... maybe. You basically load up one side of the bar with weight, like a T-bar row except the bar is on a rack, and grab the bar on one side by the collar. It's hard! lol.

Notes

Good workout. We road bikes uphill for like ten minutes to warm up. I was exhausted. Really out of shape. Quads and knees were really tired.

This workout took three hours. Yeah I know. Way to long. We just kept talking for the whole time.

My legs and back are pretty tired surprisingly.

Originally Posted by fitnessnewb

BRB reading dialogue haha. When the WOs coming again vartan?

Also vart and galindo(dont know yoru real name ) can u check out my squat vids in my log if you have time. Tried low bar erally focusing on form this time. Have trouble with my grip with the thumbs

Today.

Originally Posted by ice_man89

nice to see your back in the gym man

Thanks man. haha. Spending to much time in the gym.

[allergic2rice]

did you do actual GHRs? or ground ones?
cause i can't even do 1 they are so f'in hard

[Str8Rippin]

good deads! You definately can get 315.. and how do those GHR's feel?!

Hows your back?

[Galindo62]

Wow dude seriously, 3hours? That's one part I don't miss working out you. Too much rest time. Lulz. Was super fun though. But rather put more focus on the lifts.



And I'm gonna need videos of the collar things and ghetto ghr's

I'm not sure what the collar hold is.


And I wanna know where and how you did you're ghetto ghr's.

And don't be discouraged guys layne Norton only does them with 10's on each hand.

And I can do a couple of negatives. Lulz.

[Str8Rippin]

Teench, i actually would like your perspective of the question i asked in galindo's log as well.. If you dont mind taking a look

[Teench]

O.K.


http://bodybuilderfitness.com/librar...Power_Rack.jpg

The bar will be on the rack in this position. There will be weight on one side. You grab the side with the weight on it, by the end of the barbell where it's two inches around and hold onto it. It simulates a fat bar grip. Really awesome actually.

As for the GHR's. That's gonna be annoying to describe....

So here's a normal GHR.


http://www.youtube.com/watch?v=8BfBTjKKYiY

Now imagine that, in a squat rack, with a punching bag on top of a bench, and you have a GHR. The punching bag is used as that cushion thingy.

Originally Posted by allergic2rice

did you do actual GHRs? or ground ones?
cause i can't even do 1 they are so f'in hard

There not on the ground but they aren't on a real GHR.

Originally Posted by Str8Rippin

good deads! You definately can get 315.. and how do those GHR's feel?!

Hows your back?

GHR's are really hard and feel kind of funny. At least the ones I do. My hamstrings were pretty fried after words though. Still are. lol.

Feels good man. I've always had a messed up back, so I don't know how much better I can expect it to get.

Originally Posted by Galindo62

Wow dude seriously, 3hours? That's one part I don't miss working out you. Too much rest time. Lulz. Was super fun though. But rather put more focus on the lifts.



And I'm gonna need videos of the collar things and ghetto ghr's

I'm not sure what the collar hold is.


And I wanna know where and how you did you're ghetto ghr's.

And don't be discouraged guys layne Norton only does them with 10's on each hand.

And I can do a couple of negatives. Lulz.

That's what I hate about lifting with me to. You wanna lift next week?

I'll try to explain it for you guys.

You can do more than that dude.

Originally Posted by Str8Rippin

Teench, i actually would like your perspective of the question i asked in galindo's log as well.. If you dont mind taking a look

Will do Bro.

[Galindo62]

Get a video....or show me if we lift.

I doubt I can lift with you. Its hard to get a ride. Well maybe I can get a ride.

And no the negatives are all I can do they're uncomfortable and hard.