View Full Version : new training cycle
Looking to hit the platform in December. Will be training at Dynamo Club on Saturdays. Danny Blankenship and Matt Wilson run that club I believe. I will still get back to Westside when I can though.
deadlifts
sumo pulls against doubled purples. a lot of tension at top.
225 x 1
315 x 1
365 x M at lockout. Couldn't bring the hips through. no surprsie there.
ankle weight leg curls for a few sets of 50
cable rows w/ lat pull down machine
3 sets of 20
bad girls w/ doubled purples
4 sets of 25
doubled purples shrugs
3 sets of 12
abs - oblique work
took it light besides the DLs. will turn the heat up next week.
Iron Island
08-28-2008, 08:18 AM
Did you double the purple bands like you would minis? I tried that and pulled a max effort 135 lol
yeah, I doubled those. the platform I have built is only a few feet long, so it's probably not as much tension as yours. the one i used at westside had minis at 220 # at the top and it was definitely more tension than that though. they were tough.
DE BENCH
185 + 80 lbs of chains - 9 sets of 3, 3 different grips
Ultra/Illegal Wide grip benchin
185 x 27 (failure)
Close grip - pointer on smooth
185 x 16 (failure)
overhand rows on lat pd machine
3 sets of 12
took it light again.
Tomorrow I'm driving down to maryland to train at a pretty good gym. John Bott introduced me to them at the PRO/AM , sounds like they have a good setup. I will have to leave the house at 6 45 am on a saturday. Not exactly how I want to spend my friday nights and saturday morning but if I want to get somewhere in the sport I gotto make some sacrifice, right?:dunno:
box sq. just brief n belts
225 + blue n a green 4 singles
275 + blue n a green x 1
315 + blue n a green x M --had form issues today
315 + blue n a green x 1 - good
Good Mornings
225 3 sets of 10,
Chest Supported rows
3 sets of 10
time to turn up the heat this week.
Nice gym, strong people, and a good environment.. The only thing that sucks is that its so far away :(
Iron Island
08-30-2008, 04:42 PM
How far away was the gym?
About an hour and half give or take 10 min.. Dont mind the drive, gas is a little pricey though!
Iron Island
08-30-2008, 08:13 PM
I used to go to a gym about the same distance. I only went there on max effort days. As you know, training partners are vital.
Workouts look good!
thanks II
MAX EFFORT BENCH
pin presses to about 1'' of my chest. i unracked, paused on pin, then pressed.
225 x 1
255 x 1
275 x 1
305 x 1 - :pr8:
315 x 1 - :pr8:
if i had any power off the bottom I would be raw benching 4 bills easy.
ultra wide grip flat bench
225 x 17
225 x 15
band shrugs
3 sets of 20
i'll do some bicep/upper back/abs work tomorrow on my extra workout.
extra workout
walked 3/4 of a mile with 10 lb ankle weights on each leg
- a bunch of ankle weight ham curls
- bunch of band abs and obliques.. my mid section has thickened up and gotten a little ahrder so that's a good sign. Now If i can only get the hips to get thicker......
zercher squats.. i got louie's front squat/ zercher harness
wide stance, pretty low in the rack
225 x 1
275 x 1
315 x 1
370 x 1 - pr
405 x M at lockout .. missed 405 at lockout at westside also. this thing is tough to lockout.
speed deads over doubled minis
315 x 1
285 x 4 singles
ukranian DLs
80 lbs 2 sets of 20
100 lbs 1 set of 20
close handle cable rows
3 sets of 10
ab roller for 3 sets..
shouldve just went for 385 for another PR but the 370 was pretty easy so i manned up and gave it hell. oh well. something to shoot for.
DE BENCH
185 + doubled minis 9 sets of 3, 3 diff grips
245 ULTRA Wide grip 1 x 13 (failure)
245 Thumb from Smooth 90 lbs was suspended 1 x 10 (failure)
bench where flared my elbows and take the bar to chin
135 x 10
185 2 sets of 8
Close handle pull downs
3 sets of 10
onto dynamo club tomorrow. shirt work monday.
matt1990
09-08-2008, 04:24 PM
Looking good man. How did Training at westside go? I've been gone for a while. Also, nice to see your still killin it broski and nice job on the Zerchers as well. I'm sure you'll kill that 405 in no time.
Maybe a suggestion from the newbie. I noticed, at least for myself, that if you make smaller weight jumps when your going for that new PR your more likely to get it. So just an Example based off your past numbers:
225 x 1
275 x 1
315 x 1
340 x 1
370 x 1
385 x 1
405 x 1
Just a thought
Matt~
thanks fors topping in matt.
BTW, you are correct, that would've been the MUCH smarter route, but i probably would've ditched the 340 as taht is too many jumps. Howver i just decided to just throw the weight on and lift it that day. sometimes it works and sometimes it's a mistake :D
ME BENCH
put on a shirt
385 to a 1 board - ugly
405 to chest - M
435 x 1 - PR
My form was ugly. I didnt tuck my elbows ONCE which made my benches super hard. At least I still got a pr though. On top of that the comp bench uprights aren't adjustable and they're a little on the small side so I lost back tightness to get it out of the rack...kinda dangerous too, so I'm going to bench outta the cage in the shirt from now on.
db bench
80s x 21 - failure
80s x 13 - failure
band pull aparts
a bunch at dif angles.
deadlifts
zercher DLs from the floor.
getting down to the bar was.......not pleasant
315 x 1
365 x 1
385 x 1
405 x 1
Zercher Good Mornings
225 3 sets of 8
hip abdcution
purple bands dbled up 3 sets of 20
heavy abs w/ band work.
IliekFude
09-10-2008, 10:10 PM
Damn, mad zercher / odd lifts goin on in here. Gettin bored? hehe j/k mang. Keep it up. I cant even imagine zercher'n 370.
i had a zercher harness, you could destroy 370 with it fude.
I like walking into the gym and picking out some crazy exercise to do :D. Plus, Louie said I need to pick exercises with weird/bad form and just build brute strength. The zercher harness puts you in almost a GM position and it's super weird. I need to pull 6 baby!
I think next week I'm going to start doing exercises that get some hvy weight in the hands for DLs.
IliekFude
09-10-2008, 10:37 PM
i had a zercher harness, you could destroy 370 with it fude.
I like walking into the gym and picking out some crazy exercise to do :D. Plus, Louie said I need to pick exercises with weird/bad form and just build brute strength. The zercher harness puts you in almost a GM position and it's super weird. I need to pull 6 baby!
I think next week I'm going to start doing exercises that get some hvy weight in the hands for DLs.
Im the same way bro, but i get carried away with it sometimes and lately i end up hardly ever repeatn an exact movement more than 1 or 2 times a training cycle lol.. Thats why i put that plan down which is something i almost never do (rigid training).
I think ive seen that harness on the wsb site. Must be badass to have all of lou's goodies at yr disposal.
Big Sky Guy
09-11-2008, 09:18 AM
Zerch from the floor...damn. Even with a harness that has got to be one dynamic exercise.
Like this?
YouTube - Zercher Harness Part 1 (http://www.youtube.com/watch?v=lSDN_olDIpE)
Zerch from the floor...damn. Even with a harness that has got to be one dynamic exercise.
haha it wasnt THAT bad. getting down was tough
Like this?
YouTube - Zercher Harness Part 1 (http://www.youtube.com/watch?v=lSDN_olDIpE)
Yup thats what the harness looks like. That setup is how I do them in the rack, although i like to go lower than that.
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