Time to get it on!!!

[bigbrit]

I was motivated before reading this lol....
Man your squats are good, just wondering about your layout, picking you brain really.
When you lay your week out what do you after an ME day? My workout due to lacking consistency sometimes has back to back ME days, if i'm honest i can't be arsed to trawl the WSB articles to read up on it.... What's your thoughts?

[TheMatzah]

GHR - what's that? and saxon side bends?

[TKD]

180 is a good base to come from... what is the main focus right now???

Main goals are of course the big three. BP has always been my weak point as you know. I have finally worked out where I'm going wrong.

I was motivated before reading this lol....
Man your squats are good, just wondering about your layout, picking you brain really.
When you lay your week out what do you after an ME day? My workout due to lacking consistency sometimes has back to back ME days, if i'm honest i can't be arsed to trawl the WSB articles to read up on it.... What's your thoughts?

Hi Mate.
Thanks - we are here to motivate each other, remember?
I use the basic WS template:
Mon - ME Sq/DL
Wed - ME BP
Fri - DE SQ/DL
Sun - DE BP

GHR - what's that? and saxon side bends?

Glute Ham Raise.
Saxon side bends are for the obliques. Hold a plate in each hand, bend over to the side.

[TheMatzah]

ah nice, ever throw in russian twists? love those

[TKD]

OK bare with me a second, this'll take a bit of explaining....

Over the years I have struggled blind with my bench press and have finally worked out where my weak point is.
I had planned to change things up with the basic Westside template and go my own way on bench days. I realized that this is probably a mistake during todays session as I first need to see what happens whilst trying to correct this weakness. If I still do not make much headway then of course it would be wise to change things up somewhat.

Anyway, my answer to my weakness in the bench press has been staring me in the face all this time. I always thought it was my triceps, but that is where my bench is strongest - the lockout.
My problem has been my shoulders!! From now on there will be alot more emphasis on delt work.

So after today I will,indeed, resume as usual.

Bench Press @65%
Bar x10
40kg x5
50kg x5
65kg x8
65kg x8
65kg x8
65kg x8
65kg x8

WG Pulldowns
30kg x15
55kg x12
55kg x12
55kg x12
55kg x10

Seated BBMP
Bar x10
30kg x10
40kg x10
40kg x10
40kg x10

Chest Supported DB Row
20kg x10
20kg x10
20kg x10
20kg x10

Supersetted with...

Bradford Press
Bar x15
Bar x15
Bar x15
Bar x15

Pushdowns
25kg x12
25kg x12
25kg x12
25kg x12

Supersetted with....

DB Hammer Curls
12kg x15
12kg x15
12kg x15
12kg x15

Plate Front Raise
10kg x15
10kg x15

Comments:
You can see from the delt work put in here how weak I am there :O

[TKD]

ah nice, ever throw in russian twists? love those

Yes I do those on occassion. Last time I got pain in the hip flexor for some strange reason though

[bigbrit]

I've been reading up on my favorite WSB articles, i love 'training the back' under rated i think...
When you say delts they're mentioned in an 'extra' sense, do you think you lack upper back that maybe shrugs or extra rows may sort? I see you have the chest supported row which is the classic WSB main stay, nicely done man.
.....and yes i remember we're here to motivate each other, i just remember being stronger than you..... So the learner becomes the master..... Darth TKD

[Lifting N Tx]

I've lost track/forgotten exactly where you are in the cycle of injury/moving/life/recovery but it looks like you're at least getting close to previous levels, Darren.

Seems like for non-equipped, non super-strong lifters the DE work may not be that useful. Or, some seem to think that higher than the standard percentages (which IIRC is about 55-60%) for DE work is useful. I guess RE work is more helpful for we "normal" guys. But you've always done enough volume that I think you've got it covered.

I'm super busy through at least early next week, but I'll try to pay more attention after my time gets freed up more.

[TheProgressiveOne]

Nice session, good volume fine sir

Also, in to see some delt work..feels good to finally work on a weak point uh??

[jeezyreezy]

It's been a couple weeks... I'm glad to see you're still hard at it TKD. I hope you had a great holiday season

[TKD]

I've been reading up on my favorite WSB articles, i love 'training the back' under rated i think...
When you say delts they're mentioned in an 'extra' sense, do you think you lack upper back that maybe shrugs or extra rows may sort? I see you have the chest supported row which is the classic WSB main stay, nicely done man.
.....and yes i remember we're here to motivate each other, i just remember being stronger than you..... So the learner becomes the master..... Darth TKD

Thats another area I'm working on-the upper back. I want a lot more thickness there. I don't have a chest supported row machine, although I wish I did. I just use an inclined bench with DBs/BB.
You'll overtake me in the squat soon mate....I have forseen it!!

I've lost track/forgotten exactly where you are in the cycle of injury/moving/life/recovery but it looks like you're at least getting close to previous levels, Darren.

Seems like for non-equipped, non super-strong lifters the DE work may not be that useful. Or, some seem to think that higher than the standard percentages (which IIRC is about 55-60%) for DE work is useful. I guess RE work is more helpful for we "normal" guys. But you've always done enough volume that I think you've got it covered.

I'm super busy through at least early next week, but I'll try to pay more attention after my time gets freed up more.

Sup Steve! Yeah I know what you mean about being busy
As far as speed work goes. I feel one should experiment with the concept, so long as bar velocity is the key in mind.

Nice session, good volume fine sir

Also, in to see some delt work..feels good to finally work on a weak point uh??

Thanks mate Haha yeah took me long enough to work it out

It's been a couple weeks... I'm glad to see you're still hard at it TKD. I hope you had a great holiday season

Hi man! Hope you had a good one too man.
Slowly getting things up towards previous bests at last.

[TKD]

Saftey Squat Bar Box Squat (Wide Stance/2" Below Parallel)
Bar x10
46kg x5
56kg x3
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2
61kg x2

Conventional Deadlift (Doubled Mini Band)
60kg x5
80kkg x3
100kg x1
110kg x1
110kg x1
110kg x1
110kg x1
125kg x1
125kg x1
125kg x1
125kg x1

Zercher Box Squat (Harness)
Bar x10
40kg x5
45kg x5
50kg x5
55kg x5

Glute Ham Raise
x12
+10kg x10
+10kg x10

Light Band (Purple)Band Crunch
x15
x15

Comments;
Focus was lacking a bit here today. Deit has been crap the last day or so, so I haven't really halped myself in that respect.
Things felt a little heavier than I would have hoped.
I'm going to tweak the squat sets on DE days as I do with the DLs - introduce heavier sets rather than using one weight for 8-10 sets. I feel I have get things moving better this way, especially with the dreaded saftey squat bar lol

I ran out of time in the end so had to cut the GHRs and AB work a bit short.

All in all, I'm happy

[TheMatzah]

sup buddy!

good to see that even after a focus lacking training session you're still happy afterwards...

any big plans this weekend?

[bigbrit]

I hate days when everything feels heavy, but this is an ideal workout for one of those days ay...
Looks sound to me, i like the way you work the reps it gives me ideas as i'm still stuck in traditional 8x3 etc hmmm

[Lifting N Tx]

Wide stance box squats 2" below parallel seem like they'd be ideal to train the PC to really drive out of the hole.

[TKD]

sup buddy!

good to see that even after a focus lacking training session you're still happy afterwards...

any big plans this weekend?

Hi man!
I more or less got what I wanted done

No real plans this weekend... I like things that way

I hate days when everything feels heavy, but this is an ideal workout for one of those days ay...
Looks sound to me, i like the way you work the reps it gives me ideas as i'm still stuck in traditional 8x3 etc hmmm

Thanks mate. Don't forget it's 8x3 on de bench days, with 6-10 x2 on DE squat days. Whereas DLs as 6-10 x1 on the same de day.

Wide stance box squats 2" below parallel seem like they'd be ideal to train the PC to really drive out of the hole.

Still trying to practice really flexing off the box first with the glutes - quite a hard thing to learn.
The Saftey Squat bar just makes things stupidly difficult lol.

[TheMatzah]

Morning or Afternoon to you buddy, on your side of the pond.

Hope your weekend has been great, training today or resting?




Rest and watching my NY GIANTS play in a lil over an hour.,,, playoffs baby!!

[TKD]

Morning or Afternoon to you buddy, on your side of the pond.

Hope your weekend has been great, training today or resting?




Rest and watching my NY GIANTS play in a lil over an hour.,,, playoffs baby!!

Upper session was done today!

I used to really be into american football, don't get much of it over here anymore

Who are the giants up against?

[TKD]

Incline Bench Press
Bar x10
40kg x10
50kg x10
55kg x10
55kg x10
- Had to stop here due to discomfort in the shoulder again.

Reverse Grip Pulldown
30kg x15
55kg x15
55kg x12
55kg x12
55kg x12

Seated DBMP
17kg x20
17kg x13
17kg x11
17kg x10
= 54 Reps

DB Bench Press (Elbows In)
20kg x12
20kg x10
20kg x10
- Shoulder stopped me here again.

DB Clean
10kg x10
10kg x10
10kg x10
10kg x10

Supersetted With.....

Standing Pulldown
30kg x20
30kg x20
30kg x20
30kg x20

DB Hammer Curl
15kg x10
15kg x10
15kg x10
15kg x10

Purple Band (Light)Scapula Retraction
x15
x15
x15

Comments:
Damn shoulder played up again today. The ruptured tendon just doesn't like certain exercises

Other than that....a good session


PR day tommorrow!!!!

[jeezyreezy]

Great volume of sets! How do you find the bands as a supplement to weights? I've thought about picking some up myself, curious on your thoughts?

[TKD]

Great volume of sets! How do you find the bands as a supplement to weights? I've thought about picking some up myself, curious on your thoughts?

I use bands on the bar aswell as weight.
They are great for getting some extra volume in when working weak areas.

Just make sure you buy from either Westside Barbell, Jump Stretch or EliteFTS.

elitefts may still have them on sale.

What would you use them for?

[TheMatzah]

Upper session was done today!

I used to really be into american football, don't get much of it over here anymore

Who are the giants up against?

up 24 - 2 against Atlanta Falcons,

Green Bay next week bro!!!!


HAPPY MATZ!

[jeezyreezy]

I use bands on the bar aswell as weight.
They are great for getting some extra volume in when working weak areas.

Just make sure you buy from either Westside Barbell, Jump Stretch or EliteFTS.

elitefts may still have them on sale.

What would you use them for?

I'd want to add them to the bar for Squats and for Bench Press

[TKD]

up 24 - 2 against Atlanta Falcons,

Green Bay next week bro!!!!


HAPPY MATZ!

Haha nice one Giants!
I remember the days of Bill Parcels and Phil Sims

I'd want to add them to the bar for Squats and for Bench Press

EliteFTS do short bands for deadlifting. The band goes under your feet and around the bar.

[TKD]

Cambered Squat Bar Box Squat (Slightly below parallel)
Bar x10
60kg x5
80kg x3
100kg x1
110kg x1
120kg x1
130kg x1
142.5kg x1 PR!!
150kg (330lbs)x1 PR!!

Saftey Squat Bar Arched Back Good Morning
46kg x5
66kg x5
86kg x5
106kg (233lbs)x10
106kg x10

Glute Ham Raise
x12
+16kg (35lbs)x10
+16kg x8
+16kg x8

ABS
x 3 Sets


Comments:
Incredible PR on the box squats. Last week I maxed at 140kg on the same exercise! Not a bad result at all.

[bigbrit]

2 PR's nice job bro...
How did i miss this?
No e-mail notification, rubbish...

[TKD]

2 PR's nice job bro...
How did i miss this?
No e-mail notification, rubbish...

Thanks mate.

I know, its the same here sometimes.

[bigbrit]

Thanks mate.

I know, its the same here sometimes.

When did you last set a PR for this squat?

[TKD]

When did you last set a PR for this squat?

Last ME day when i got 140kg was the first time box squatting with a cambered bar for me.

[TheMatzah]

Haha nice one Giants!
I remember the days of Bill Parcels and Phil Sims

You sir, are a wise dude

Me too, SB 25 back in 1990 was the best!


Congrats on those cambered squat PR's --- dayum!

Great work, and thanks for the concern regarding the neck, starting to feel better