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  1. #91
    Rising from the ashes bigbrit's Avatar
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    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?
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  2. #92
    family > everything TheMatzah's Avatar
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    GHR - what's that? and saxon side bends?
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  3. #93
    -**IronMind**- TKD's Avatar
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    Originally Posted by scott_donald View Post
    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.

    Originally Posted by bigbrit View Post
    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

    Originally Posted by TheMatzah View Post
    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.
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  4. #94
    family > everything TheMatzah's Avatar
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    ah nice, ever throw in russian twists? love those
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  5. #95
    -**IronMind**- TKD's Avatar
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    Upper a

    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
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  6. #96
    -**IronMind**- TKD's Avatar
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    Originally Posted by TheMatzah View Post
    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
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  7. #97
    Rising from the ashes bigbrit's Avatar
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    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
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  8. #98
    Analysis paralysis Lifting N Tx's Avatar
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    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.
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  9. #99
    Just a gym rat TheProgressiveOne's Avatar
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    Nice session, good volume fine sir

    Also, in to see some delt work..feels good to finally work on a weak point uh??
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  10. #100
    Official Agent of Swole™ jeezyreezy's Avatar
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    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
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  11. #101
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    Originally Posted by bigbrit View Post
    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!!

    Originally Posted by Lifting N Tx View Post
    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.

    Originally Posted by TheProgressiveOne View Post
    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

    Originally Posted by jeezyreezy View Post
    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.
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  12. #102
    -**IronMind**- TKD's Avatar
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    Dynamic Squat/Deadlift

    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
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  13. #103
    family > everything TheMatzah's Avatar
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    sup buddy!

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

    any big plans this weekend?
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  14. #104
    Rising from the ashes bigbrit's Avatar
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    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
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  15. #105
    Analysis paralysis Lifting N Tx's Avatar
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    Wide stance box squats 2" below parallel seem like they'd be ideal to train the PC to really drive out of the hole.
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  16. #106
    -**IronMind**- TKD's Avatar
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    Originally Posted by TheMatzah View Post
    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

    Originally Posted by bigbrit View Post
    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.

    Originally Posted by Lifting N Tx View Post
    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.
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  17. #107
    family > everything TheMatzah's Avatar
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    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!!
    ~Team Dymatize~
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  18. #108
    -**IronMind**- TKD's Avatar
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    Originally Posted by TheMatzah View Post
    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?
    My PowerLifting journal!
    http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953

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  19. #109
    -**IronMind**- TKD's Avatar
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    Upper b

    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!!!!
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  20. #110
    Official Agent of Swole™ jeezyreezy's Avatar
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    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?
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    Originally Posted by jeezyreezy View Post
    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?
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  22. #112
    family > everything TheMatzah's Avatar
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    Originally Posted by TKD View Post
    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!
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  23. #113
    Official Agent of Swole™ jeezyreezy's Avatar
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    Originally Posted by TKD View Post
    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
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  24. #114
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    Originally Posted by TheMatzah View Post
    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

    Originally Posted by jeezyreezy View Post
    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.

    My PowerLifting journal!
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  25. #115
    -**IronMind**- TKD's Avatar
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    Me squat/deadlift

    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.


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  26. #116
    Rising from the ashes bigbrit's Avatar
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    2 PR's nice job bro...
    How did i miss this?
    No e-mail notification, rubbish...
    The journal... back from the dead... Again...
    http://forum.bodybuilding.com/showthread.php?p=12293800#post12293800
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  27. #117
    -**IronMind**- TKD's Avatar
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    Originally Posted by bigbrit View Post
    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.
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  28. #118
    Rising from the ashes bigbrit's Avatar
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    Originally Posted by TKD View Post
    Thanks mate.

    I know, its the same here sometimes.
    When did you last set a PR for this squat?
    The journal... back from the dead... Again...
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  29. #119
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    Originally Posted by bigbrit View Post
    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.
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  30. #120
    family > everything TheMatzah's Avatar
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    Originally Posted by TKD View Post
    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
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