Jason's Journal

**Jason2459** · 03-01-2009, 04:33 PM

Week 4/Day 1

B/W:???

Time to complete workout:
26m

DE Bench
1xseveral@bar

Add dbled up mini
1xseveral@bar
2x3@135
5x3@155
3x3@165

Ass.
Chest supported rows w/ dbled monster mini
3x8

Side raises w/ mini
4x10

vid: http://www.youtube.com/watch?v=tZJJ_in-pV4

Comments
Speed was good and upped the weight for the last three sets as I normally get a little faster towards the end.

**Jason2459** · 03-02-2009, 06:50 PM

Week 4/Day 2

B/W:???

Time to complete workout:
33m

ME Sq/DL
Sumo Zercher Pin pulls
severalx1@bar
3x1@135, 225
2x1@245, 275, 295, 315, 335

Ass.
GHR
3x7

Standing Ab Pulldowns w/ light bands
lost count but it was a crap loadx1

vid:

Comments
The pulls from pins with the Zercher harness was exactly what I thought they were going to be like. HELL. Set it up so it was exactly the position I would be in to pull. It really wanted to pull me forward hard and had to force myself back. These will be great to strengthen my back and hips to stop my suite from pushing me forward that I was having a problem with.

**Jason2459** · 03-04-2009, 05:56 PM

Week 4/Day 3

B/W:???

Time to complete workout:
28m

ME Bench
Illegal Wide Bench
1x6@bar, 95, 115, 135, 155, 185, 205, 225 PR
1x3,miss@245 PR

Ass.
Single Arm upper rows
1x20 w/ light
2x10 w/ average

Tricep Pushdowns w/ average
1x16
1x10
1x5

vid: n/a

Comments
Triceps are fried. The illegal wide hit the chest really good but surprisingly hit the triceps pretty hard too. Then I finished them off with the pushdowns with short break between sets to get a breath in. This was kind of a deload week too. Hit up some max effort work between the two days that wouldn't allow me to use really heavy weights and didn't do any extra workouts besides some foam rolling. I'll start the extra workouts again next week. Don't know if I'll log them again or not. Kind of a pain and never did it before either.

**squat220** · 03-04-2009, 07:39 PM

nice work bro...u keep putting up reviews for all my gear lol

**Jason2459** · 03-04-2009, 07:48 PM

Originally Posted by squat220

nice work bro...u keep putting up reviews for all my gear lol

Thanks. I still have TON to learn about using that gear too. I know I can get a lot more out of them. It'll be a bit before I'm back in it though. Unequiped meet this April and then I might be able to do a bench only in July and would probably use the shirt for that.

**Jason2459** · 03-08-2009, 12:59 PM

Week 5/Day 1

B/W:???

Time to complete workout:
???

RE Bench
1xseveral@bar, 135
1x6@225
1x3@245, 255, 265, 275, 285
1x1@295, 305 PR

Ass.
Pull Aparts SS s/ Tric Ext.
somethingXwhatever

Fly's
4xyeah@some weight

vid: n/a

Comments
It was a great day over at Bill's. Lot of laughs and some good weight being pushed. I got some good conditioning as I pretty much loaded and unloaded weights the entire time. I wasn't sure about getting the 305 as by that time I was getting pretty worn out. Speed was slightly better and think that's the only reason I was able to get the 305 as I pushed through my normal sticking point.

**Jason2459** · 03-09-2009, 07:22 PM

Week 5/Day 2

B/W:???

Time to complete workout:
???

ME SQ/DL
14in Box w/ SSB
1xseveral@bar
1x2@95,135, 185, 225, 245, 275, 295,
Belt up.
1x2@315 super set with puke bucket
1x1@365 PR
1xmiss@425 super set with puke bucket

Ass.
GHR
3x6

Puke bucket
1x1

vid: http://www.youtube.com/watch?v=XJllraw4ufM

Comments
Not a very good day. Stomach hasn't been doing that well since lunch and have felt super tired. Don't know if it's the time change, something I ate (5 double cheese burgers nothing I haven't had before), just coming down with something, or all of the above. Should have just called it a day before I even started. Went ahead and tried it out though. Burping up stuff the entire time until I put the belt on and that pressure just pushed it out of me. Almost lost it again on the 365 but couldn't stop it on the 425 once I hit the box. Don't think I would have gotten it anyways. Don't even know what I was thinking or if I was thinking at all. Have no idea why I loaded it up to 425. I have absolutely no reason behind it. I cut out the puke bucket super set. Don't really need to see that again.

On a positive note I did a full set of 1x6 on the GHR on my own with out the help of my hands nudging me up. Plus the first three reps on the next two sets. The last two reps on the first set were not that pretty though. After that I just couldn't do any more. I came upstairs and the wife said I looked like death and looked like I had two black eyes.

**Jason2459** · 03-09-2009, 07:46 PM

For the sick bastards that want to see the unedited version. It's much longer but doesn't really show anything real nasty. I could go down and take a picture of the puke in the bucket if that really gets you guys going.

http://www.youtube.com/watch?v=D3246dZQ0UA

**gymratharris** · 03-09-2009, 09:15 PM

That is impressive on the GHR's and very unsettling on the puke bucket lol. How long have you been doing the GHR's and how did you progress?

I haven't had a whole lot of experience with them but I could never do them unassisted and had trouble figuring out how to get stronger on them.

**Jason2459** · 03-10-2009, 06:02 AM

Originally Posted by gymratharris

That is impressive on the GHR's and very unsettling on the puke bucket lol. How long have you been doing the GHR's and how did you progress?

I haven't had a whole lot of experience with them but I could never do them unassisted and had trouble figuring out how to get stronger on them.

Thanks. I've been doing some type of modified GHRs for the past two years LOL. I didn't really start doing them very consistantly though until recently when I got the 45degree/roman chair from powertec. Use to do them once in a blue moon but I'd say the past three months I do them almost once a week to every other week. At first couldn't do any with out any assistance.

I started out using a lat machine and using the lat pulldown bar to stop myself from doing a face plant. I'd hold onto the bar and bring myself up and down. Extremely assisted.

Then I found out what the smith machine was for and used that for GHRs and used bands for assistance. This was a lot better then the lat machine setup and felt it a lot more in the hamstrings.

**eb02z06** · 03-10-2009, 06:11 AM

Nice consistent progress overall. How often do you sub in the RE day? I'm getting ready to start my first WS routine in a couple of weeks and starting to compile a list of ME/DE movements that I can cycle through. Any specific tips for the first time through? I'm guessing I'll be cycling every 3 weeks or so since most of the movements will be new to me.

Looks like I'll have to pick up a set of bands for sure.

**Jason2459** · 03-10-2009, 07:01 AM

Originally Posted by eb02z06

Nice consistent progress overall. How often do you sub in the RE day? I'm getting ready to start my first WS routine in a couple of weeks and starting to compile a list of ME/DE movements that I can cycle through. Any specific tips for the first time through? I'm guessing I'll be cycling every 3 weeks or so since most of the movements will be new to me.

Looks like I'll have to pick up a set of bands for sure.

Thanks. I'll rotate RE and DE with really no preset plan. Mostly based on how I feel or what I need. Speed work is harsh on my joints over time and will break away from it for a while when that happens. Also, when ever I get out to Bill's and lift with his team I do repetative work which really turns out to be Circa Max to Max effort work. I try not to go till I miss which I normally do on max effort days. But when you have guys throwing up 800 plus pounds around you it's hard not to keep pushing yourself to the limit.

My bar speed has been really slow for a long time now and have been doing a lot more dynamic work lately and started throwing in bands even on max effort day to get overspeed eccentrics in. I think the combination has helped.

If it's your first time through I always suggest checking out Dave Tate's 9 week beginners template (online article), Beginners training manual (small manual), or the new Basic training manual (book/e-book). I just recently got their new Basic trainging manual and it is really really good. It goes into a lot of great detail in very simple terms that can get anyone going in the right direction.

That's pretty much how I got started. I read every single article on westside-barbell.com, went through the 9 week Tate express, and got the beginners training manual. Went through the 9 week template first and went through the manual twice before I started to tweak it out for me. Actually just finished up last night re-reading through every single Westside-barbell.com article again. It made a lot more since the second time through and learned even more. I'm always learning something.

**eb02z06** · 03-10-2009, 10:11 AM

Thank you very much for the info, it's much appreciated. I've subbed to your journal and I'll be following closely. I've started plowing through the WS articles and I'll be looking for the training manuals soon.

I'll be moving off my 5x5 and starting to train WS within the next 2-3 weeks. Going to start with the basics and do what I can with a basic barbell, cambered bar, rack, etc. and then move on to more advanced lifts with bands, chains, and SS bar.

Lots to learn so I'll get to reading and do less typing. Good luck and stay healthy, I'll be following.

**Jason2459** · 03-10-2009, 07:31 PM

Originally Posted by eb02z06

Thank you very much for the info, it's much appreciated. I've subbed to your journal and I'll be following closely. I've started plowing through the WS articles and I'll be looking for the training manuals soon.

I'll be moving off my 5x5 and starting to train WS within the next 2-3 weeks. Going to start with the basics and do what I can with a basic barbell, cambered bar, rack, etc. and then move on to more advanced lifts with bands, chains, and SS bar.

Lots to learn so I'll get to reading and do less typing. Good luck and stay healthy, I'll be following.

I didn't have any bands until the past year and really never used them on the main lifts until just recently. I used the bands a lot for assistance work because I don't have dumbbells and they worked as a great cheap replacement.

**MISSINGLINK** · 03-11-2009, 05:56 AM

Nice squatting Jason.

**eb02z06** · 03-11-2009, 11:15 AM

Originally Posted by Jason2459

I didn't have any bands until the past year and really never used them on the main lifts until just recently. I used the bands a lot for assistance work because I don't have dumbbells and they worked as a great cheap replacement.

Good to know about the bands being used for assistance work. When you are using the bands to add resistance to the top of squat and bench, how are you attaching the bottom of the band, to a heavy dumbbell? I wish my rack had pins.

Perhaps I should buy the DVD set, heh.

**Jason2459** · 03-11-2009, 11:22 AM

Originally Posted by eb02z06

Good to know about the bands being used for assistance work. When you are using the bands to add resistance to the top of squat and bench, how are you attaching the bottom of the band, to a heavy dumbbell? I wish my rack had pins.

Perhaps I should buy the DVD set, heh.

I have pins on the rack I have now. I splurged for an EFS rack. Otherwise I would choke it on the bottom. Which is what I had to do with my old rack that I lost. It was just a cheap used rack I got at Play it again sports. I got a 4x4 cut into 4 8in peices and placed on all four corners of the rack and then bolted the rack into the 4x4 and the floor. This allowed me to have a sumo rack. Then I choked the bands to the bottom and top.

**Jason2459** · 03-11-2009, 07:11 PM

Week 5/Day 3

B/W:???

Time to complete workout:
47

ME Bench
Floor Press
1xseveral@bar
1x3@95, 135, 155, 185, 205, 225
1x1@245, 255, 275, 295 PR GRINDER!!

Ass.
DB Press
1x7@90
1x6@90
1x8@90

Standing Band JM Press SS w/ Side Raises

JM w/ Monster mini
4x10

Side Raises w/ mini
3x10

vid: http://www.youtube.com/watch?v=z0z5uFfLZtc

Comments
Floor Presses felt really really heavy w/ 135 and it felt like 225 but by the time I got to 225 it felt really strong and felt like 135. Strange. Made the decision to cut it to singles and go for a good 1RM today. 275 felt great so jumped to 295 and that turned into a grinder but made it this time. Assistance work fried my triceps. Was able to up the reps on the DB Press. I gave myself a little more time between the 2nd and 3rd sets so I was happy with that too.

Back and arms have been really achy the past week so I then went on to do the worse thing ever to try and help and did a contrast shower. Screw that. I'm never doing that again.

**Ezy10z** · 03-11-2009, 08:33 PM

Nice work on the PR. How does your floor press compare to your raw bench max?

**Jason2459** · 03-12-2009, 05:56 AM

Originally Posted by Ezy10z

Nice work on the PR. How does your floor press compare to your raw bench max?

Well, I just hit 305 full bench and 295 floor press this week.

**Jason2459** · 03-15-2009, 04:31 PM

Week 6/Day 1

B/W:215

Time to complete workout:
41

DE Bench Various Grips used
1xseveral@bar
Added 1 set of Chains
1xseveral@bar
1x3@135
3x3@155
6x3@185

Supplemental
3 Board
2x3@315 PR
1x1@335 PR Almost missed. It came back down on the boards and pissed me the hell off so I went for it again really quick and got it.

Ass.
CSR w/ dbled monster mini
3x12

Rear fly's w/ mini
3x15

vid: http://www.youtube.com/watch?v=IgTPllXPpWk

Comments
Such a great weekend. Got a lot of work done outside. Moved my equipemnet out of the basement and into the new garage I just got done building on Saturday. That was like three extrea workouts right there.

**Ezy10z** · 03-15-2009, 04:41 PM

You're really explosive with the chains. How much do the chains weigh?

**Jason2459** · 03-15-2009, 04:50 PM

Originally Posted by Ezy10z

You're really explosive with the chains. How much do the chains weigh?

I've no idea how much it weighs. I got 4 14ft 3/8's tow chains from Menards on sale. I doubling up the chain is like a 7ft 5/8's chain. But then when I set it up I doubled it up again so it's like close to 2 5/8's chains on each side?

I'll just use the same setup each time like I do with the bands and not worry to much about weight.

**Jason2459** · 03-15-2009, 04:52 PM

Here's the new garage setup

http://www.youtube.com/watch?v=wcoPpPnkFVQ

**PumpinPaddy** · 03-15-2009, 05:44 PM

nice work, you look to have a lot more sapce there - did you really build it all?

i dont know anything about bikes, but it looks pretty cool too..

whats the first song in the de bench vid?

**Jason2459** · 03-15-2009, 05:51 PM

Originally Posted by PumpinPaddy

nice work, you look to have a lot more sapce there - did you really build it all?

i dont know anything about bikes, but it looks pretty cool too..

whats the first song in the de bench vid?

Thanks, yep. Been very busy all winter with that and a finished bathroom in the basement. Now I'll be working on a finished off craftsroom for the wife in the basement where my weight equipment was. I do have a little more room now. I could actually have some spotters now.

Love the bike. It's the smallest one I've ever had but enjoy it it just as much and more. Rides so smooth and flicks so easily. It's a Honda nighthawk.

As for the song I have no idea. I got a ton of songs randomly playing.

**Jason2459** · 03-17-2009, 12:00 PM

Week 6/Day 2

B/W:???

Time to complete workout:
???

HA SQ/DL
Sumo only deads
1x1@bar, 135
1 set of chains
1x1@135
2 sets of chains
1x1@135
3 sets of chains
1x1@135
4sets of chains
1x1@135, 155, 185, 225, 255, 275, 315, 365

Just couldn't go on anymore

Ass.
GHR
3x8 most nudged

Done.

vid: later maybe.

Comments
This is for last nights training. Yesterday really early morning I was letting our dog out to go to the bathroom outside and got tripped up. I fell right smack on a decent sized rock right in the middle left side of my back. Hurt like hell. Breathing in deep causes some major pain. Sitting up is unbearable. Laughing is out of the question. Sneezing blows (pun intended). Went in yesterday and looks like I got a nice little fractured rib. Not much to do but time, ice and some REALLY good pain meds. Said it could take up to 8 weeks. I got to get a bar on my back in less then four.

Pissed me off. Went ahead and tried to do some training last night. Putting something on my back was out of the question. So, I decided to do some pulls sumo only and use all the chains I had to help with the initial phase be a little easier and get less strain off my back. Usually I alternate conventional and sumo but conventional was to much bending over and stress on the back. It all sort of hurt but breathing in deep was actually the worse part of it until I hit 365. I actually put 405 on the bar but called it off and just left it there. I have a few pulls on vid and might load it up tonight.

**cjdelaney** · 03-17-2009, 12:34 PM

wow that really sucks. Hopefully you can get enough out of the few exercises you can still do so that your strength doesn't fall off too much. Sounds like you got alot of GHR's in your near future.

**DaveGabe24** · 03-17-2009, 12:35 PM

Damn man, feel better...still pretty beastly that you did your pulls with a fractured rib

**Jason2459** · 03-17-2009, 12:47 PM

Originally Posted by cjdelaney

wow that really sucks. Hopefully you can get enough out of the few exercises you can still do so that your strength doesn't fall off too much. Sounds like you got alot of GHR's in your near future.

Originally Posted by DaveGabe24

Damn man, feel better...still pretty beastly that you did your pulls with a fractured rib

Thanks guys. Not the first time I'll have to train around an injury or lift in a meet injured for that mater either. Funny thing is I still haven't been injured while training or lifting yet. It's all this other crap called life.

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