Predator's workout log, road to 1400lbs!

[predator187]

Hey guys, just finished my second meet on Saturday January 26th, 2013.

Total was 1330 @ 220. Took first place out of 3 guys in the 220 weight class.

Squat-440, Bench-275, Deadlift-615.


I started using a traditional westside training program and will do a modified version based on one Clint Darden designed for me. I will start on Wednesday. I will be filming every workout (youtube channel http://www.youtube.com/user/Dreadloc...?feature=watch). it


The workout looks like this:

Weeks 1 and 2 and 3

Day 1: ME Upper

Board Press of choice (2 or 3 I suggest): Week 1, max 5. Week 2, Max 3, Week 3 Max single
4 Board Press: 80-90% of your raw 1RM (ish) x 5 x 3 sets, never miss a weight or a rep
Tricep Exercise: your choice, non pressing: 3-4 sets of 10-20 reps
Lat Exercise: (would love to see you doing reverse band chins/pullups): 3-4 sets of 10-20 reps
GHR: 1 light easy set of 4-10 reps
ABS: 1 light easy set of 10 reps

Day 2: DE Lower

Box Squats: (rotating weekly at 45/50/55% for now) + heavy bands x 2 x 6-10 sets, 45 seconds rest between, wear briefs/belt
Good Mornings: 4 sets of 5 reps, any style you like, don't kill yourself on these
Speed Deads: 5 singles with 45%+ short pro monster mini (black) or light (orange) bands, 15 seconds between sets (chains are an option here)
GHR: 3-4 hard sets of 6-10 reps
Or Dimel Deadlifts: 3-4 sets of 10 reps
ABS: 3-4 hard sets of 6-10 reps
Triceps: 1 light easy set of 10-20 reps
Lats: 1 light easy set of 10-20 reps

Day 3: DE Upper

Bench Press: 30% Straight Weight + long mini bands or short mini or short monster mini bands x 3 reps, rest 15 seconds, repeat for 4 sets. THAT is one CLUSTER. Rest 1 minute between clusters and do 4 clusters (so 16 sets of 3 reps total)
*2nd Rotation- sets of 5 reps
**3rd Week: 45% + mini bands / chains x 3 x 8-10 sets
4-5 board Press: 4 sets of 5 with 80-90% of your raw 1RM
Tricep Exercise of choice: (non pressing): 2-4 sets of 10-20 reps
Lat Exercise of choice: 3-4 hard sets of 10-20 reps
GHR: 1 light easy set of 6-10 reps
ABS: 1 light easy set of 6-10 reps

Day 4: Deadlift
Deadlift: 70% + 50-65 lbs chains or bands x 3
Sumo Deadlift: 3 easy sets of 5 reps
Hamstrings: 3 hard sets of 10 or less
ABS: 4 hard sets of 10
Triceps: 1 light easy set of 10-20 reps
Lats: 1 light easy set of 10-20 reps

*2nd Rotation
Deadlift: 80% + chains or bands x 3
Plates elevated 2-5 inches: 3 easy sets of 5 reps
Hamstrings: 3 hard sets of 10 or less
ABS: 4 hard sets of 10
Triceps: 1 light easy set of 10-20 reps
Lats: 1 light easy set of 10-20 reps

*3rd Rotation
72.5% + chains or bands x 3
etc...

[predator187]

1-30-13 workout

3 board presses ME exercise


4 board presses Supplemental exercise


Rope extensions


Pullups

[WhiteKimbo]

Congrats on the meet!

[zmcdole]

Good to see another 220 lifter in here. I'll be following.

[predator187]

Congrats on the meet!

Thanks man!

[predator187]

Good to see another 220 lifter in here. I'll be following.

Cool thanks!

[predator187]

Box squats 45% vs heavy bands so 200 x 2 reps x 10 sets


Goodmornings 185 x 5 reps x 4 sets


Speed pulls (singles) against bands 45% so 275 x 1 rep x 5 sets

GHR (see video above)
10lbs x 10, 7, 6

Decline situps
25x 10, 30 x 7, 30 x 6

lat pulldowns
120x20

tri rope pulldowns
90x20

[7AMP]

Goodmornings 185 x 5 reps x 4 sets

I've never seen anyone do good mornings like that. Do you get a good stretch to the hams/glutes when you flex/spring with your knees? I think if you went lower weight and tried to go a little more stiff legged with the bend at your hips, instead of springing with your thighs through your knees (like a squat)....you'd feel that exercise ALOT differently.

Also, you rebound your pullups off your biceps. Try slower on the negative and release all the way down to a dead hang. Then explode up - squeezimg your blades, shoulders back, arched lower back...really pull your elbows to the floor.

The rope extensions were also... different. When you do presses and (presumably) dips, you go to lockout, yes? So why wouldn't your triceps get the same treatment on those pushdowns? Your hands should finish so your forearms are parallel to your thighs... Lean forward and row the last segment if you want to get some lat into it, but your hands really should finish alot deeper regardless.

Not trying to **** on your log - it just looks like alot of these exercises are 1/4 to 1/2 motion at best and/or engaging unintended muscle groups.

Just my .02 - intended to help and encourage.

Keep working hard to get better.

[predator187]

I've never seen anyone do good mornings like that. Do you get a good stretch to the hams/glutes when you flex/spring with your knees? I think if you went lower weight and tried to go a little more stiff legged with the bend at your hips, instead of springing with your thighs through your knees (like a squat)....you'd feel that exercise ALOT differently.

Also, you rebound your pullups off your biceps. Try slower on the negative and release all the way down to a dead hang. Then explode up - squeezimg your blades, shoulders back, arched lower back...really pull your elbows to the floor.

The rope extensions were also... different. When you do presses and (presumably) dips, you go to lockout, yes? So why wouldn't your triceps get the same treatment on those pushdowns? Your hands should finish so your forearms are parallel to your thighs... Lean forward and row the last segment if you want to get some lat into it, but your hands really should finish alot deeper regardless.

Not trying to **** on your log - it just looks like alot of these exercises are 1/4 to 1/2 motion at best and/or engaging unintended muscle groups.

Just my .02 - intended to help and encourage.

Keep working hard to get better.

Thanks man I appreciate it. I learned most of these exercises on my own so I've never really had anybody tell me whether or not I was doing them correctly or not. I've also never really filmed those exercises before so I never saw what I looked like doing them.

When I do goodmornings like I feel it in my glutes. If I really go down I feel it in my hams. I did notice it looks a lot like a squat. I'll take your advice and lower the weight so that I can do them more stiff legged.

Can you explain what you mean by I rebound my pullups off my biceps?

I'll also lower the weight on the pulldowns and do full lockout. I guess I should be standing more straight up right?

[predator187]

[predator187]

2-4-13

430 (70%) x 3 x 3 sets. I think I wasn't close enough to the bar. Next time I'm going to step on the bands so that the middle of my foot is on them so I can push my heels into the floor.

Then I did sumo deadlifts. First time doing them. Felt a bit awkward at first and I was much weaker at them than I thought I would be.

Followed up with GHR's with 25 lbs
Then decline situps 20 x 10, 25x 10,10,10

Then 1 set of rope pushdowns + 1 set of lat pulldowns

[predator187]

2-6-13

3 board bench
warmup- bar x 8, 135 x 5, 165 x 3, 205 x 3, 235 x 3

260x 3, 275x 3 (PR)

4 board

255x 5, 5, 5 (PR)

Rope pushdowns

110x20, 130 x 15, 12, 10

Reverse band pullups

11, 10, 10

GHR's

10

Hanging leg raises
10

[predator187]

2-8-12

speed box squats vs. bands

(50%) 220x 2 reps x 10 sets

good mornings

135 x 5, 155x 5, 165 x 5, 175 x 5

speed pulls vs bands

280x 1 x 5 sets

GHR's

35lbs x 8 (PR), 8, 6

decline situps

30lbs x 10 (PR), 7, 6

Rolling tricep ext

20lbs x 20

lat pulldowns

125 x 20

[predator187]

2-10-13

Speed bench (30% vs bands)

85 x 3 x 16

4 board

255x 5, 5, 5, 260 x 5 (PR)

rope pushdowns

140 x 20, 13, 11

chest supported rows

110 x 13, 120 x 11, 10

GHR's

5 lbs x 10

hanging leg raises

15lbs x 10