nonprophet's training

[nonprophet]

Ok, I'll preface this with a little info on my regimen. I'm currently doing a modified-Westside program. It started this program at the beginning of 12/02. I have still been tweeking it up until this point. The program isn't set in stone and sometimes i train more by feel. I'm not sure if this is helping or hindering. I can say tho, up until this point practically all numbers have had significant increases. I do feel that i might be plateuing or getting a little stale as of late. This may be due to my training partner getting injured which has forced me to train at home, by myself for a few weeks now. For introduction's sake, I'll post my last few workouts. Keep in mind training has been a little off center w/out my P. Any input or analysis is welcome thanks.

2/6/03

Incline BB (30deg.) w/ prpl band (experimenting) 165x10, 185x10, 225x6, 255x5, 205x12

Palms-in flat DB Press (timed 2 mins) 65x33, 65x27

Palms-in DB Push Press 65x10, 45x15

JMs 95x10, 135x8, 185x10, 225x5

BB curl (2) triple drop sets

Grip (wrist curl, finger walks, broomhandle wrist rolls)

2/7/03

Ab Pulldown 5 sets 12

Zercher Squat 95x6, 135x6, 185x6, 245x6

GMs (41" off rack) 135x6, 245x3, 315x1, 185x8

Seated Calf 4 sets various reps and foot positionings

Standing 1-leg curl 3 sets 15 + Leg Ext. 3 sets 20

2/10/03

"Horace(Lane)" Bench (warm-up) 115,145,195,245,195,145,115 all x 5 reps done in fast succession

3 way lateral (warm-up) 20reps(side,rear,front) all in succession

Bottom Up Bench (on rack bar <1 " from chest) 255x5, 275x5, 315x2

Rack Lock out (top 4") 385x5 (cl), 435x5 (med), 455 x2 (wide)

Chins (perfect form.. not to failure) 15, 10, 7

DB French Press ( w/ 2 choked mini's) 4x20 w/ 65 lb db

Band Pull-Apart mini x 35, prpl x 25, prpl x15

2/11/03

Long ROM DL (stood on 100lb plates used 35s on bar) 115x10, 215x6, 285x5, 375x2

Squat w/ blue (heavy) bands 155x6, 235x6, 275x6

Rack Pull (knee height) 295x15, 335x12

Ab Pulldowns 4 sets 12 Saxon Bends 4 sets 8

2/13/03

Speed Bench (3 grips) 185x3x3, 205x3x3, 225x3x3

Floor Press (close/med) 135x8, 245x5, 275x3, 315x3, 335x2, 355x1

Seated row 2 sets 10, 3 sets 15

Upright Row 95x15, 135x10, 185x4

Towel Pushdowns 5 sets 15

Hammers 4 sets 10

Rotator work

2/15/03 Back was tender pussed out and trained light upper body

Incline BB (30deg) 225x6x2, 255x5x2, 135x20

Rev Grip Bench 255x6, 275x6, 295x6

BB Shrug 135x30, 225x30

3 way laterals and Band Pull Aparts

Grip (Thor's Hammer, Plate Pinches, Thick Bar Holds)

Like I said that was especially modified and I tried implementing a few new movements. Hopefully my partner is ready to go tomorrow. I will post the more "traditional" westside we were previously doing. Sorry for the long post.

[nonprophet]

Projected 2/18/03 workout

Speed Squat 10 sets of 2 @ 275
GM (45") 5's and 3's work up to 365
Romanian DLs
Pull Thrus
Calves
Abs (spread eagle sit-ups, woodchoppers??)

[nonprophet]

2/18/03

Ab Pulldowns 5 sets 15 + Low Pulley Leg Pull-ins 3 sets 12
Bench Squat (17") 205x5, 245x5, 335x3, 385x3, 415x3, 430x1, 475x1
GMs (41" + very close stance) 135x5, 185x5, 245x3, 275x2
Romanian DL/SLDL Hybrid 135x12, 245x5, 295x3, 315x8
Pull Thrus 3 sets 15
Seated Calves 4 sets w/ various reps and foot postitionings

Notes: Bench measured 17", but in squat position ass was approx. 15" from floor. This was just above parallel. Procrastinating on building a 12". Will do this soon tho. Backed off on GMs due to fatigued back from 3 days of shoveling. On the DLs went to mid-shin however did not stretch forward as much as I would on Romanians. I decided to step it up a notch on these since I solded out on GMs. Back is fried, left hammy is cramping however it did feel very productive for being fatigued.

[nonprophet]

2/19/03

Bench (w/ greens double choked) 135x10, 185x6, 255x5, 275x3, 315x1
CG bench (green dbl chk'd) 165x12, 205x10, 255x5
Dragan DB Curl&Press 45s x 10 x 3 sets
Towel Pusdowns 40x15x4 sets
Band Pull Apart Purples x 15 x 3 sets
Thor's Hammer (grip)

My partner is back in full gear and wanted to bench and do accessory work. We experimented here w/ moderate weights and average band tension (trying to mimick the effects or a shirt.) Bands were slightly tense at the bottom and I would estimate about 75 lbs at the top. Dragan curl was a hammer curl directly in to overhead press (alternately). Got this from the contest performed at the Arnold classic. Band tension and close grips really beat up my wrists (used wraps on heaviest set on each bench movement.)

[Deciever]

juset looking through quick, but it looks like you've got a good westside routine going. Nice weight handling too.

A few questions though.. what ar eyour max lifts? Looking through it looks like you are using quite a bit on your speed squat weight (225) .. ...

Thanks

[healthy n_fit]

Wow, nice lifts. So, how long have you been training westside for?

[lilmuscleman]

nice lifts indeed!

[nonprophet]

Originally posted by Deciever
juset looking through quick, but it looks like you've got a good westside routine going. Nice weight handling too.

A few questions though.. what ar eyour max lifts? Looking through it looks like you are using quite a bit on your speed squat weight (225) .. ...

Thanks

Haven't max tested squat... that maybe one of the problems I have when mapping out projected weights for sets. Before I started PL'ing (10 weeks ago) I was hitting 405 for about 4-6. These were well below parallel. I estimated my max would be 450. I wanted to keep a modest estimate since i squat well below parallel. I used to be able to squat significantly higher weights, but I felt I wasn't goin deep enough. I have been waving the weight I use on speed squats. I started at 225 (50%)
and wave it up approx. 5% every 2 weeks for approx 8 weeks, then go back to a new max (50%) and continue to wave at 5%. I'm still new to this, so I'm still doing a lot of experiment w/ the numbers.

[nonprophet]

Deceiver....... 405 pre-westside on bench, I have hit 405 for a double in the past. Squat like I said is in the area of 450-475. I have squatted over 500 in the past, but not deep enough for PL standards I'm sure. Deadlift was low 500's last time I maxed. I'm really not sure on current maxes, I never really using them on ME days, just similar movements. All lifts are gym lifts w/ no gear, and I have never competed ....yet.

lilmuscleman...... thanks bro

Healthy ..... thanks.... started PL'ing in Dec 02 and pretty much jumped into Westside right away. I have 10 or so yrs. of wasteful "weight training" under my belt tho.

Most of my training is based around what I read on Westside, a lot of Tommy Fannon's videos and from what I learn from you guys on here.

[Deciever]

wow bro, you're definately one of the stronger guys on the board. 405 for 2 on bench, raw, is incredible. and your squat is relaly good too, especially since its below parallel.

You seem to know pretty much how to set westside up. so i'll be looking forward to keepig up on your journal

check your PMs

[the next arnold]

what is benching raw

and you guys are strong as hell

and my max dead is 230 and how can i get it up to 300

[Deciever]

benching raw is benching without a bench shirt

and to get your dead up, try speed pulls, bands, posterior chain work like GMs, SLDL, reverse hypers Gluteham raises..etc

Next time if you have a questin like this, please post it in the main forum.. thanks

[nonprophet]

2/21/03

Overhead Squats (warm-up)
Leg Ext./Leg Curl (warm-up)
Spread Eagle Sit-Ups 4 sets 15 w/ mini band
Speed Squat 245 x 2 x 10 sets
GM (45" med. stance) 135x5, 245x5, 335x3, 385x3, 405x1
Chins (perfect form - not to failure) 12,9,7
Romanian DL (bar went 4" in front of toes on descent) 135x10x2, 185x8, 255x4
Wood Chopper (from high pulley) 3 sets 12

notes: GM was more of a GM/Squat variation after 300lbs. (these are performed off of a rack.) Chins were weak today (I chin w/ arched back and pull to upper sternum.) Really felt the DLs in the hams. I used strict form and considerably less weight than in the Romanian/SLDL hybrid variation.

[zackdarnell]

Originally posted by the next arnold
and my max dead is 230 and how can i get it up to 300

Post in the PL forum, dont hijack someone elses journal.

[nonprophet]

2/22/03

4 Board Press (med./comp. grip) 245x5, 315x5, 345x3, 385x1, 425x1, 455xmiss
Incline BB (45 deg. med. grip) 185x8, 205x8, 225x6
Rack Skullkrusher 95x10, 115x8x2 sets, 135x6x2 sets
3-Way Laterals 3 sets 15 (3 way in succession)

notes: paused too long on the 455. I felt the bar move on the board and i started to press too high and missed it. Rack Skullkrusher was done w/ Olym. bar. Rack was set so bar came approx. 1" from forehead. Each rep was paused on rack.

[nonprophet]

2/24/03

Chins (perfect form - not to failure) 12, 11
T-Bar (weight only) 100x15, 200x10, 225x8, 250x10, 100x20
Speed Bench (prpl. dbl. chk'd.) 205 x 3 x 6 sets
Bodyweight (205) bench for reps ......... 28 reps
BB Shrug 135x25, 245x15, 295x15, 335x12, 405x10
BB Preacher 45 x 20 x 2 sets, 65x15, 85x11
Hammer Curl 55 x10 x 2 sets, 55x8

notes: Today's workout was initially goin to be a "back blast" day. Threw in a lil speed bench too. Wanted 30 on max reps. Came close. Finished w/ some bi's (i'm lucky if I do them once a week.)

[nonprophet]

2/25/03

Fronts Squats 135x10x 2 sets, 185x6, 225x4
Sumo Speed Pulls 135, 185, 225, 275, 335, 405, 455
Rack Pull (2 greens dbl'd over bar - plates 7" from ground) 45x10, 135x5, 185x3, 235x3
Seated Calves 4 sets
Pull Thrus 3 sets 20 w/ purple band
Spread Eagle Sit-up 4 sets 10 w/ 2 mini's

notes: Absolutely a horrible day. I realized my Front squats totally blow. I had a real difficult time pushing my knees outward (they were extremely deep.) Stopped at 455 on pulls.. this is where the speed started dropping (still very smooth w/ no sticking points.) I "self-taught" myself on sumos... I think I have some major technical problems here. I could really use a hands on form coaching session. Rack Pulls.... doubled the band and put the two loops under each foot. Really had to concentrate on pushing the floor away.