Squid's Powerlifting Journal [Archive]

Squid

10-26-2009, 12:25 PM

Let's start with some stats

Age: 16
Weight: around 210
Squat: 130kg - 286 pounds
Deadlift: 110kg - 242 pounds
Bench: 50kg - 110 pounds

I am currently training a Westside Conjugate Variation, That is I keep the core lifts and change dynamic for repition work. For the next two weeks I am having an off period where I still train but let my CNS recover I find that if I take 2 weeks instead of 1 off I am completely ready for the 4 or 5 weeks of Heavy work

Last two sessions, 24/10/09 and 26/10/09

24/10/09 - Delts

Stretching for 8-10 minutes

Military Press
10kg/22 pounds x 10 - 2 sets
20kg/44 pounds x 10 - 2 sets
30kg/66 pounds x 8 - 1 set
30kg/66 pounds x 7 - 1 set

Dumbell Front Raises
14kg/30 pounds x 10 - 3 sets

Seated Dumbell Shoulder Press
14kg/30 pounds x 10 - 2 sets
18kg/40 pounds x 10 - 2 sets
20kg/44 pounds x 10 - 1 set
20kg/44 pounds x 7 - 1 set

Lateral Raises
10kg/22 pounds x 10 - 3 sets
12kg/24 pounds x 8 - 1 set

Defranco Scarecrow
2kg/9 pounds x 10 - 3 sets
4kg/13 pounds x 10 - 2 sets
6kg/13 pounds x 7 - 1 set

Bent over Lateral Raises
10kg/22 pounds x 10 - 3 sets
Complexes with 10kg on an Olympic Bar

20kg Kettlebell swings for as long as possible, got 25 reps in around a minute

26/10/09 - Lats and Traps

Streching again

Warmed up with 2 sets of pulldowns

Dumbell Rows
26kg/57 pounds R/side x 10 - 3 sets
26kg/57 pounds L/side x 10 - 3 sets
20kg/44 pounds R/side x 19 - 1 set
20kg/44 pounds L/side x 17 - 1 set

After my regular sets I attempt a rep record, my current rep record, this helps with grip and with lat and trap growth

Wide grip Pulldown

40kg/88 pounds x 10 - 2 sets
50kg/110 pounds x 10 - 2 sets
60kg/132 pounds x 8 - 2 sets

Wide Grip Cable Rows

40kg/88 pounds x 10 - 4 sets

Band Pull Aparts
10 reps for 3 sets

Facepulls
30kg/66 pounds x 10 - 3 sets

Barbell Shrugs
60kg/132 pounds x 10 - 3 sets
80kg/176 pounds x 10 - 1 set

Kettlebell conditioning

with 16kg kettlebell, the following movements were done without a rest period for 8 reps each

Sumo Doublehanded Swing
Sumo Righthanded Swing
Sumo Lefthanded Swing
Sumo Righthanded Snatch
Sumo Lefthanded Snatch
Lefthanded Clean and press
Righthanded Clean and press

I then planned to do a minute of Sumo Doublehanded swings, but was far too tired to carry out this, instead I had a three minute Rest

20kg Sumo Kettlebell Swings for 1 minute, got 30 reps this time

mr intensity

10-26-2009, 12:57 PM

welcome bro, nice workout....

crashcrew56

10-26-2009, 12:57 PM

Do you wear any gear?

I am interested to see what some of your workouts are going to look like.

Are you planning on competing?

Squid

10-26-2009, 01:04 PM

Do you wear any gear?

I am interested to see what some of your workouts are going to look like.

Are you planning on competing?
I don't wear gear, I have knee wraps, wrist wraps and a belt, currently I only use the wrist wraps for shoulder press and bench, I am thinking of getting a pair of briefs or a suit to save my hips on the squats, and I am planning on competing, I have only been powerlifting training for about 3 months though

Northman

10-26-2009, 04:21 PM

Welcome.

Front raises in a powerlifters diary?? Cool.

I'm in.

robert da strongman

10-26-2009, 04:31 PM

welcome...

good training

Squid

10-27-2009, 05:24 PM

Lower Back and Triceps

Pre workout stretching

Lower Back

Deadlifts
40kg/88 pounds x 12 - 2 sets
60kg/132 pounds x 10 - 2 sets
80kg/172 pounds x 12 - 2 sets
80kg/172 pounds x 9 - 1 set
80kg/172 pounds x 8 - 1 set
Used straps after set 5 , I normally don't but didn't want my forearms to get a pump because it normally stays for long enough that it ruins my complexes

Good Mornings
40kg/88 pounds x 12 - 4 sets

Triceps

Tricep Pushdown with V attachment
20kg/44 pounds x 15 - 2 sets
25kg/56 pounds x 12 - 2 sets
30kg/66 pounds x 10 - 2 sets

Tate Press
14kg/30 pounds x 10 - 3 sets
16kg/34 pounds x 8 - 1 set
16kg/34 pounds x 7 - 1 set

Elevated leg Dips
BW x 10 - 2 sets
BW x 8 - 1 set
BW x 5 - 1 set

Kettlebell conditioning

with 16kg kettlebell, the following movements were done without a rest period for 6 reps each

Sumo Doublehanded Swing
Sumo Righthanded Swing
Sumo Lefthanded Swing
Sumo Righthanded Snatch
Sumo Lefthanded Snatch
Lefthanded Clean and press
Righthanded Clean and press

followed immediately by

1 minute of Sumo-American kettlebell swings

3 minute rest

Complexes with 20kg

Romanian Deadlift
Power Cleans
Front Squat
Military Press
Back Squat
Good Mornings

Northman

10-27-2009, 05:25 PM

Damn! That's one hell of a workout.

Squid

10-27-2009, 05:32 PM

took me about and hour and 15 minutes including waiting for my brother and why thank you

robert da strongman

10-27-2009, 06:46 PM

holy crap what a workout!

crashcrew56

10-27-2009, 06:54 PM

DAMN! That is one hell of a workout, and to get it done in a little over an hour is insane.

What's a Tate press?

Squid

10-27-2009, 07:05 PM

2Sasf6aVF9M

Basically an excellent tricep exercise for around the elbow

crashcrew56

10-27-2009, 07:11 PM

Here's another excellent tricep exercise I recently learned about from Rob Luyando and Paul Key. It's called the Key Press

pOQH-NBShVM

I also wanted an excuse to show a video with Hannah Johnson

robert da strongman

10-27-2009, 07:14 PM

i was checking her butt out in the mirror

Squid

10-27-2009, 07:15 PM

Here's another excellent tricep exercise I recently learned about from Rob Luyando and Paul Key. It's called the Key Press

pOQH-NBShVM

I also wanted an excuse to show a video with Hannah Johnson

there is hannah johnson, doing more weight than I could

With my repetition day (a replacement for dynamic effort bench) and Max effort I do dips, tate press and close grip bench in rotation, I will definately try those though

Gerb

10-27-2009, 07:31 PM

I got tri's tonight, might have to try that one

and good training Squid

Squid

10-27-2009, 07:35 PM

thank you sir

crashcrew56

10-28-2009, 12:46 AM

Squid, don't worry about hannah doing more weight than you, she is an elite female powerlifter. She can lift more than a lot of people here on these forums, I think she can actually total more than me. I might have to do some research on that

Squid

10-28-2009, 03:24 PM

Chest and Biceps

Weighed myself, In at around 230 a bit over

Chest

Stretching and Light chest work

Incline Dumbbell Press
20kg/44pounds x 10 - 3 sets

Flat Dumbbell Press
20kg/44 pounds x 10 - 3 sets

Pullovers
16kg/35 pounds x 10 - 4 sets

Elevated Pushups off Barbell
BW x 10 - 2 sets
BW x 9 - 1 set
BW x 7 - 1 set

Biceps

21's with 10kg/22 pounds for 2 sets

Ez-Curl Bicep curls
20kg/44 pounds x 10 - 2 sets
15kg/33 pounds x 10 - 1 set

Straight Barbell curls
15kg/33 pounds x 10 - 3 sets

Hammer Curls
14kg/30 pounds x 10 (per side) - 3 sets

16kg Kettlebell

Sumo Doublehanded Swing
Sumo Righthanded Swing
Sumo Lefthanded Swing
Sumo Righthanded Snatch
Sumo Lefthanded Snatch
Lefthanded Clean and press
Righthanded Clean and press

then 1 minute of Sumo-American Swings

Starting Westside next Workout, having a 2 day rest, also have to do alot more flat dumbbell work

robert da strongman

10-28-2009, 03:35 PM

nice training good luck with the westside!

Squid

10-29-2009, 12:18 PM

Current Goals (thankyou Ryan Bracewell)

Deadlift 140kg/308 pounds
Squat 140kg/308 pounds
Get down to 210 pounds
Power clean 80kg
Get a bigger yoke

Northman

10-29-2009, 12:21 PM

Westside looks fun, you going to take barbell bench any time soon?

Squid

10-29-2009, 12:48 PM

I prefer dumbbells, its because I normally have to train by myself and as such can bail, if I go with my brother I go barbell though, Westside is fun

crashcrew56

10-29-2009, 02:14 PM

Awesome goal, especially the bigger yoke! Keep up the good work.

What's your westside program going to look like?

Squid

10-30-2009, 08:47 AM

Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning Deadlift once a fortnight and Squat on once a fortnight
Lower back work
Lat work with a close underhand grip to pre-exhaust biceps (pulldowns)
Biceps

Day 2- Max Effort (ME) Bench press
Dumbbell Press Flat and Incline Alternating
Tricep work Tate, Dips and Ez curl tricep exstensions
Cable pushdowns With V or straight bar
Abs
Neck work Head Harness

Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 sets
Lower back work Pullthroughs, Goodmornings
External Oblique Training Russian Twists
Shoulder Work Shoulder press and Lat/front raises Alternating

Day 4- Repetition Bench press
Dumbbell Work Flat and Incline Alternating 8-10 reps for 4 sets
Tricep work
Pushdowns
Lat work Dumbbell rows (with rep records on 4th set), Cable Rows or Pulldowns
Powercleans 3-5 reps Heavy weights - These first so my forearms aren't pumped originally had them or ME Squat/Dead but my forearms were to pumped so I couldn't rack the bar across my delts and ended up hurting my wrist
Traps Shrugs, facepulls or upright rows

This isn't in order it's just my tweaked version

robert da strongman

10-30-2009, 08:56 AM

good looking program.

any overhead work?

Squid

10-30-2009, 09:02 AM

Military press everyweek pretty much, along with that powercleans may turn into Clean and push/press

robert da strongman

10-30-2009, 09:47 AM

cool.
nothing helped my benching more than push presses

Squid

10-31-2009, 11:45 AM

ME Dead

Stretching

Deadlifts
80kg/172 pounds 3 reps - 4 sets
110kg/242 pounds 2 reps - 3 sets
110kg/242 pounds 1 reps - 3 sets
120kg/264 pounds tried for it several times couldn't hit it

Hyperextensions
Bw x 8 - 3 sets
5kg x 8 - 2 sets (Behind the head)
10kg x 5 - 1 set (Behind the head)

Dumbbell Rows
30kg/66 pounds x 8 - 3 sets
No rep record tries

I cut my workout short weight wise just tired got up for work, neighbors had a party last night which kept me up till about 1:30 and woke up at 7:00 and stayed in bed till 8:30

Kettlebells 16kg

Sumo Doublehanded Swing
Sumo Righthanded Swing
Sumo Lefthanded Swing
Sumo Righthanded Snatch
Sumo Lefthanded Snatch
Lefthanded Clean and press
Righthanded Clean and press

followed by complexes with 20kg

robert da strongman

10-31-2009, 12:25 PM

nice deads!

Northman

10-31-2009, 02:16 PM

How long you been powerlifting for?

Squid

10-31-2009, 03:34 PM

8 weeks of powerlifting training, that is 8 weeks not including rest

Northman

10-31-2009, 04:02 PM

In your life? Damn

crashcrew56

10-31-2009, 06:02 PM

Squid

11-01-2009, 09:33 AM

DE squat

stretch

Low Box Squats
80kg/172 pounds x2 - 8 sets tweaked my right ham on the squats, it wasn't bothering me too much decided not to do any more work apart from russian twists and kettlebell work

Russian Twists
10kg/22 pounds x 20 - 1 set
15kg/33 pounds x 20 - 1 set
20kg/44 pounds x 20 - 3 sets

Kettlebell work 16kg
tweaked my lat on the presses :fit:

taking a day or two off to evaluate if they're serious

robert da strongman

11-01-2009, 09:42 AM

good squats.

do not get hurt!

Squid

11-05-2009, 04:18 PM

Rep day

Stretching

Dumbbell press
16kg/34 pounds x 8 - 2 sets (Warm up)
20kg/44 pounds x 8 - 3 sets
20kg/44 pounds x 7 - 1 set

V attachment pushdowns
20kg/44 pounds x 15 - 1 set
25kg/55 pounds x 10 - 2 sets
30kg/66 pounds x 10 - 2 sets
30kg/66 pounds x 8 - 1 set

Dips with suspended legs
BW x 6 - 1 set
BW x 4 - 1 set

Underhand grip Bench
10kg/22 pounds + oly bar x 10 - 1 set
20kg/44 pounds + oly bar x 8 - 3 set
20kg/44 pounds + olybar x 7 - 1 set

Pulldowns Wide
45kg/109 pounds x 10 - 3 sets
45kg/109 x 8 - 2 sets

crashcrew56

11-05-2009, 10:51 PM

how's the hammie feeling?

Squid

11-06-2009, 02:10 AM

It is fine now thankyou my lat ached a bit on the press but it was dull and I should be able to do anything again now

crazycenter

11-06-2009, 06:24 AM

routine looks quality, may look at using it myself. My gym doesnt have kettlebells so will have to look for an alternative to that though.

Squid

11-08-2009, 09:30 AM

ME Squat/Dead - skipped ME bench till next because my lat is still a bit bothersome

Stretching

Squats
40kg/88 pounds x 15 - 2 sets - semi wide
60kg/132 pounds x 10 - 2 sets
80kg/172 pounds x 8 - 1 set
80kg/172 pounds x 3 - 4 sets - Wide
100kg/220 pounds x 2 - 3 sets
120kg/264 pounds x 1 - 3 sets
130kg/286 pounds x 1 - 1 set - (PR)

Started to do rep Deads but my hams were fried

Wide Pulldowns
30kg/66 pounds x 15 - 2 sets
45kg/99 pounds x 10 - 2 sets
50kg/110 pounds x 8 - 2 sets
50kg/110 pounds x 7 - 1 set

Russian Twists
10kg/22 pounds x 15 - 2 sets
20kg/44 pounds x 10 - 2 sets
20kg/44 pounds x 7 - 1 set

Northman

11-08-2009, 08:48 PM

PR on the squat, nice man.

crashcrew56

11-09-2009, 08:02 PM

Nice ME workout, and congrats on the PR.

What's the reasoning behind the lat-pulldowns on the ME-lowerbody workout?

Squid

11-14-2009, 01:27 PM

Nice ME workout, and congrats on the PR.

What's the reasoning behind the lat-pulldowns on the ME-lowerbody workout?

WS subscribes 3 lots of lat work

ME Dumbbell Press

Stretch and Kettlebells

Flat Dumbell Press
16kg/30 pounds x 15 - 1 set
20kg/44 pounds x 8 - 1 set
26kg/57 pounds x 3 - 4 sets - all the below are PR's
28kg/61 pounds x 2 - 3 sets
30kg/66 x 1 - 3 sets

Tricep Pushdown
20kg/44 pounds x 15 - 2 sets
25kg/55 pounds x 10 - 2 sets
30kg/66 pounds x 8 - 1 set

Tate Press
12kg/26 pounds x 10 - 3 sets

Dumbbell Rows
20kg/44 pounds x 10 - 4 sets

Northman

11-15-2009, 06:57 PM

Tate press for the win.

Widge

11-21-2009, 05:01 PM

where you from exactly? im also from east anglia.

Squid

11-26-2009, 07:17 AM

done a weeks cycle of training can't remember what I did specifically but I hit the following two records

38kg Dumbbell Row for 8
100kg Deadlift for 6

crashcrew56

11-26-2009, 10:27 AM

Congrats on the PRs

Squid

11-29-2009, 05:48 AM

DE Squat

Box Squats 12"
60kg/132 pounds x 2 - 12 sets

Lying Leg raises on bench
12 reps for 3 sets

Ab Roll ups
50 reps 1 set

Quick workout from yesterday

crashcrew56

11-29-2009, 12:22 PM

Your DE squat workout looks good

Squid

12-08-2009, 02:20 PM

ME Squat/Deadlift

Deads
80kg/166 pounds x 3 - 3 sets
100kg/220 pounds x 2 - 3 sets
110kg/242 pounds x 1 - 3 sets

SLDL
40kg/88 pounds x 8 - 4 sets

Leg raises
10 reps - 3 sets
9 reps - 1 set

Ab Rollups
37

ME Bench

Flat Barbell Bench
40kg/88 pounds x 3 - 5 sets
55kg/121 pounds x 1 - 3 sets

Triceps Death
No plates x 4
1 plate x 4
2 plates x 4
3 plates x 4

Dips with elevated legs
BW x 8 - 3 sets

Dumbbell rows
28kg/61 pounds x 10 - 1 set
36kg/79 pounds x 10 - 1 set
40kg/88 pounds x 8 - 2 sets

crashcrew56

12-08-2009, 05:41 PM

Good to see you updating your log again, the training looks good.

Squid

12-12-2009, 11:08 AM

Rep Bench

Warmup Inc. 24kg kettlebell snatches

Incline Dumbbell Press
22kg/48 pounds x 8 - 4 sets
22kg/48 pounds x 5 - 1 set

Dumbell Rows
32kg/70 pounds x 10 - 1 set
38kg/84 pounds x 10 - 1 set
42kg/94 pounds x 8 - 2 sets

Tricep Pushdowns V attachment
20kg/44 pounds x 15 - 2 sets
25kg/55 pounds x 10 - 3 sets

Dips with legs suspended
Bw x 8 - 3 sets
Bw x 5 - 1 set

Squid

12-15-2009, 04:46 PM

Tried a ME squat a day previous but pulled my ham and decided to not to try and train through it

ME Bench

warmup

Dumbell press

28kg/62 pounds x 3 - 3 sets
32kg/71 pounds x 2 - 3 sets
34kg/75 pounds x 1 - 3 sets

Manpon Death 40kg
4 reps without foam roller
4 reps with
4 reps without
4 reps with

repeated twice

Pushdowns

25kg/55 pounds x 15 - 1 set
25kg/55 pounds x 10 - 2 sets
25kg/55 pounds x 7 - 1 set

Dumbbell rows
36kg/79 pounds x 10 - 2 sets
36kg/79 pounds x 8 - 2 sets

Facepulls
12kg/26 pounds x 24 - 1 set
12kg/26 pounds x 19 - 1 set
20kg/44 pounds x 12 - 2 sets

Squid

12-17-2009, 02:15 PM

DE Squat

Box Squat
70kg/154 pounds x 3 - 5 sets
70kg/154 pounds x 2 - 3 sets

GHR
BW x 12 - 1 set
BW x 7 - 1 set

Cable Hamstring Curl
20kg/44 pounds x 12 - 3 sets

Hyperexstension
BW x 15 - 3 sets

crashcrew56

12-17-2009, 02:27 PM

What's manpon death?

Squid

12-18-2009, 04:58 AM

What's manpon death?
4 reps without the foamroller and then 4 with 16 reps per set, so

4 reps without
4 reps with
4 reps without
4 reps with

for two sets

because we don't have boards at our gym and stacking plates is some dangerous shit

Squid

12-21-2009, 02:54 PM

ME Squat/Deadlift

Warmup

Deadlifts
80kg/176 pounds x 3 - 3 sets
100kg/220 pounds x 2 - 3 sets
110kg/242 pounds x 1 - 3 sets

Seated Cable Ham Curl
18kg/40 pounds x 12 - 2 sets
18kg/40 pounds x 10 - 1 set
18kg/40 pounds x 9 - 1 set

Facepulls
20kg/44 pounds x 20 - 1 sets
20kg/44 pounds x 15 - 3 sets

ME Bench

warmup and foamroll

Floor Press
40kg/88 pounds x 8 - 1 set
40kg/88 pounds x 3 - 3 sets
50kg/110 pounds x 2 - 3 sets
60kg/132 pounds x 1 - 3 sets

Pushdowns
25kg/55 pounds x 15 - 1 set
25kg/55 pounds x 10 - 3 sets

Tate Press
14kg/31 pounds x 12 - 3 sets

Pulldowns
50kg/110 pounds x 15 - 1 set
50kg/110 pounds x 8 - 3 sets

Dumbbell rows
38kg/84 pounds x 8 - 2 sets

Plate wrist curls
5kg/11 pound plate x 10 - 4 sets

crashcrew56

12-21-2009, 05:31 PM

nice ME workouts

Squid

12-27-2009, 09:41 AM

DE Squat

Box Squats
80kg/176 pounds x 3 - 6 sets

Hamstring Cable Curls
20kg/44 pounds x 15 - 1 set
20kg/44 pounds x 10 - 3 sets

Hyperexstensions
BW x 15 - 1 set
BW x 8 - 2 sets

Need to do more quad work, maybe ME squats in a narrows stance or Quad work on my Deadlift days

ME Bench

Floor Press

40kg/88 pounds x 3 - 3 sets
50kg/110 pounds x 2 - 3 sets
60kg/132 pounds x 1 - 3 sets

Supinated Pushdowns with D handle
10kg/22 pounds x 25 - 1 set

Pushdowns V bar attachment
25kg/55 pounds x 15 - 1 set
25kg/55 pounds x 10 - 3 sets

Tate Press
18kg/39 pounds x 6 - 2 sets

Close Grip Bench
40kg/88 pounds x 6 - 2 sets

Dumbbell Rows
30kg/66 pounds x 15 - 2 sets

Seated Rows
40kg/88 pounds x 25 - 2 sets

Plate Wrist Curls
5kg/11 pounds x 15 - 4 sets

Bicep Curls
18kg/39 pounds x 10 - 2 sets
18kg/39 pounds x 7 - 1 set

Lat Raises
10kg/22 pounds x 20 - 3 sets

My ME bench was due to my Glutes hurting and my triceps/lats being fresh.
Took about 1 hour and 15 minutes

Brought plates for my sleds, which I already have, should come in the next week

Squid

01-01-2010, 02:07 PM

Tornado Pull
50kg/110pounds - 5 runs
60kg/132 pound - 3 runs

Tornado Push
50kg/110pounds - 3 runs 1 walk
60kg/110pounds - 1 very slow walk

going to add sled work once a week every saturday or sunday from now on

Big Baby

01-01-2010, 11:04 PM

Squid

01-02-2010, 07:21 AM

http://www.atlasstones.co.uk/resources/Tornado.jpg

robert da strongman

01-02-2010, 01:10 PM

nasty looking device!

good training

Squid

01-04-2010, 04:20 PM

ME Dead

Deads
80kg/176 pounds x 3 - 2 sets
100kg/220pounds x 2 - 2 sets
110kg/242 pounds x 1 - 2 sets
120kg/264 pounds x 1 - 1 set

Shrugs
60kg/132 pounds x 15 - 3 sets

ME Bench

Floor press
40kg/88 pounds x 3 - 2 sets
50kg/111 pounds x 2 - 2 sets
60kg/132 pounds x 1 - 2 sets

Incline Tate Press
14kg/30 pounds x 10 - 3 sets

Pushdowns
25kg/55 pounds x 10 - 3 sets

Plate Wrist Curls
5kg/11 pounds x 15 - 2 sets

Bicep Cheat Curls
16kg/35 pounds x 10 - 3 sets

robert da strongman

01-04-2010, 05:06 PM

like the deads and bench!

crashcrew56

01-04-2010, 08:02 PM

Good training there

Squid

01-13-2010, 07:42 AM

had 2 exams last night so decided to hit legs

ME Squat

warmup treadmill and airdyne bike

Squats - semi sumo stance
40kg/88 pounds x 15 - 2 sets
80kg/166 pounds x 3 - 3 sets
100kg/220 pounds x 2 - 3 sets 2 foot stance for these sets and the following
110kg/242 pounds x 1 - 2 sets
120kg/264 pounds x 1 - 1 set

Hamstring curls
40kg/88 pounds x 20 - 2 sets

Leg Exstensions (gay) followed instantly by lunges
60kg/132 pounds x 15 - 3 sets

21s (Gayer)
10kg on the bar

Seated Barbell Curls
20kg/44 pounds x 8 - 2 sets

got a real bad pain in my wrist gonna swap to olympic bar or palms out next time

Squid

01-13-2010, 02:03 PM

My brother got a log and farmers, thinking of trying 5/3/1 or atleast adding in shoulderpress as a core movement since I don't do DE bench every week

crashcrew56

01-13-2010, 11:08 PM

21s!? I thought this was a powerlifting journal, lol

Squid

01-14-2010, 11:28 AM

IT IS! I am going to incorporate 21's as a core ME and DE movement now

crashcrew56

01-14-2010, 11:53 AM

I was just breaking your balls, I train biceps too, who doesn't want big arms?

Squid

01-14-2010, 11:59 AM

I know you were just pissing bout but honestly Traps>Biceps for me, might be changing gym soon, they don't have kettlebells but have better dumbells, more bars and a plyometric swing and heavier weightstacks, its a bodybuilding gym but I think It'd be better than my health gym

Squid

01-16-2010, 09:31 AM

ME Bench - I need to do box squats

Warmup

Bench
40kg/88 pounds x 3 - 3 sets
45kg/99 pounds x 2 - 3 sets

I cut it off here because I just felt like crap and everything was heavier than normal, I attribute this to the lack of sleep because I had to work in the morning

Floor Press
40kg/88 pounds x 10 - 1 set
40kg/88 pounds x 9 - 1 set
40kg/88 pounds x 10 - 1 set

Tate Press
14kg/30 pounds x 12 - 3 sets

Pushdowns V attachment
25kg/55 pounds x 15 - 3 sets

Lateral Raises
10kg/22 pounds x 15 - 2 sets

Squid

01-19-2010, 04:01 PM

DE squat

Box Squats
60kg/132 pounds x 3 - 5 sets
80kg/176 pounds x 3 - 4 sets

Rack Pulls
80kg/176 pounds x 3 - 3 sets
100kg/220 pounds x 3 - 3 sets (1 set in sumo)
120kg/264 pounds x 3 - 3 sets

Kettlebells Swings
32kg/71 pounds x 20 - 2 sets
36kg/79 pounds x 15 - 2 sets

Abductor Machine (Probably the gayest thing I have ever done)
60kg/132 pounds x 20 - 4 sets

Leg Exstensions (One-legged)
30kg/66 pounds x 20 - 3 sets

Leg Exstensions (both legged)
50kg/110 pounds x 20 - 2 sets

crashcrew56

01-19-2010, 11:19 PM

Looks good except for the extensions, I hate that exercise

Squid

01-22-2010, 05:32 AM

Random Work

Barbell Shoulder Press
Bar x 20 - 2 sets
20kg/44 pounds x 12 - 3 sets

Tricep Pushdowns w/ Rope
20kg/44 pounds x 20 - 2 sets
25kg/55 pounds x 15 - 2 sets

Dips
Bw- 30kg x 15 - 3 sets

Close Grip Bench
40kg/88 pounds x 15 - 2 sets

Dumbell Curls
16kg/35 pounds x 15 - 3 sets

Squid

01-23-2010, 09:45 AM

ME Squat

Warmup, Foamroll

Squat
80kg/166 pounds x 3 - 2 sets
100kg/220 pounds x 2 - 2 sets
120kg/264 pounds x 1 - 3 sets
120kg/264 pounds x 2 - 1 sets

Pin Pulls
80kg/186 pounds x 3 - 1 set
100kg/220 pounds x 3 - 1 set
120kg/264 pounds x 3 - 1 set
120kg/264 pounds x 2 - 1 set

Streched out my lower back

Squid

02-01-2010, 03:34 PM

ME Dead

Warmup

Deadlifts
80kg/176 pounds x 3 - 3 sets
100kg/220 pounds x 2 - 3 sets
120kg/264 pounds x 1 - 3 sets

Narrow squats
70kg/154 pounds x 8 - 3 sets

Squid

02-02-2010, 05:37 PM

ME Bench

warmup

Floor Press
40kg/88 pounds x 3 - 3 sets
50kg/99 pounds x 2 - 3 sets
60kg/111 pounds x 1 - 3 sets

Triceps Pushdowns
25kg/55 pounds x 15 - 3 sets

Tate Press
14kg/31 pounds x 8 - 3 sets

Dumbell rows
36kg/79 pounds x 10 - 3 sets

Pulldowns Triangle row attachment
50kg/110 pounds x 10 - 2 sets
70kg/154 pounds x 8 - 2 sets

Foamrolling lats, traps and arms

crashcrew56

02-03-2010, 09:28 PM

Nice bench workout,

no shoulder work?

Squid

02-04-2010, 06:30 AM

Yeah I forgot to do lat raises and scarecrow, I'll get it in next bench workoutm at the the moment my triceps hurt more than ever, so I reckon it will be a few days before I am back in the gym

bad bad leroy brown

02-04-2010, 12:25 PM

Looks good except for the extensions, I hate that exercise

You need to step onstage and feel the buuuuurrrrrnnnnn.....
:yep:

SoxFan11

02-05-2010, 11:07 PM

One of the old school PL's at my gym has me doing abductor on my squat days. Says my hips are too tight and it will help.

Squid

02-06-2010, 10:06 AM

DE squat

Box squats
80kg/176 pounds x 2 - 8 sets

Rack Pulls
80kg/176 pounds x 3 - 3 sets
100kg/220 pounds x 3 - 2 sets
120kg/264 pounds x 3 - 1 set

Pulldowns with long bar
50kg/111 pounds x 10 - 1 set
70kg/154 pounds x 9 - 1 set

Pulldowns with Triangle
70kg/154 pounds x 9 - 1 set
50kg/111 pounds x 10 - 1 set

Dumbbell rows with straps
36kg/79 pounds x 21 - 1 set

Shrugs
40kg/88 pounds x 20 - 2 sets

Squid

02-06-2010, 11:18 AM

One of the old school PL's at my gym has me doing abductor on my squat days. Says my hips are too tight and it will help.
They're fucking awesome, good for post kettlebell work, really hit the glutes well, but the stack is only 60kg in my gym though

Squid

02-08-2010, 02:09 PM

Rep Bench

Incline Dumbbell Press
24kg/53 pounds x 10 - 4 sets

Floor Press
40kg/88 pounds x 8 - 5 sets

Lat Raises
10kg/22 pounds x 12 - 4 sets

Rainbow Press - Oly bar
10kg/22 pounds x 15 - 3 sets

Scarecrow
4kg/9 pounds x 15 - 4 sets

Dumbbell curls
16kg/35 pounds x 12 - 3 sets

Across body hammer curls
20kg/44 pounds x 12 - 3 set

Face Curls
24kg/53 pounds x 20 - 2 sets

crashcrew56

02-08-2010, 03:09 PM

Rep bench day, are you getting rid of your DE day?

Squid

02-08-2010, 03:18 PM

negative

Squid

02-10-2010, 06:24 PM

ME Squat

Squats
80kg/166 pounds x 3 - 2 set
100kg/220 pounds x 2 - 2 sets
120kg/264 pounds x 1 - 2 sets
130kg/286 pounds x 1 - 1 set (Shallow)

Kettlebell Swings
32kg/71 pounds x 12 - 2 sets
36kg/79 pounds x 12 - 2 sets

Adductor
60kg/132 pounds x 20 - 4 sets

Hamstring Curls
45kg/99 pounds x 20 - 3 sets

Squid

02-17-2010, 07:35 AM

DE Bench
Speed Bench
40kg/88 pounds x 3 - 6 sets

Pushdowns with V
25kg/55 pounds x 12 - 3 sets

Tate Press
14kg/26 pounds x 10 - 3 sets

Dumbbell Rows
34kg/75 pounds x 12 - 3 sets
40kg/88 pounds x 20 - 1 set

Shrugs
40kg/88 pounds x 20 - 4 sets

crashcrew56

02-17-2010, 09:05 AM

Good DE workout. Are you going you planning on competing anytime soon?

Squid

02-17-2010, 02:34 PM

I'll probably find a county area meet and go at the age of 17, I am 16 at the moment and 17 in august

Squid

02-22-2010, 09:56 AM

ME Deadlift

Deadlift
80kg/166 pounds x 3 - 3 sets
100kg/220 pounds x 2 - 3 sets

Kettlebell swing
40kg/88 pounds x 12 - 3 sets

Abductor
60kg/132 pounds x 25 - 3 sets

Yates Row
30kg/66 pounds x 15 - 2 sets
50kg/110 pounds x 8 - 2 sets

crashcrew56

02-22-2010, 10:07 AM

Looks like a solid DL workout.

Squid

02-22-2010, 10:40 AM

bless, I'd rep you but it won't let me

Squid

02-24-2010, 04:32 PM

DE Bench

Bench
30kg/66 pounds x 3 - 6 sets

Dumbell floor press
18kg/40 pounds x 12 - 3 sets

Pushdowns
25kg/55 pounds x 10 - 3 sets

Dumbell rows
36kg/79 pounds x 15 - 3 sets

Seated Cable Rows
60kg/132 pounds x 12 - 2 sets

Pulldowns wide grip
70kg/154 pounds x 12 - 2 sets

Lateral Raises
10kg/22 pounds x 15 - 4 sets

Scarecrow
4kg/9 pounds x 20 - 4 sets

crashcrew56

02-24-2010, 04:40 PM

Looks like one hell of a DE bench workout, are you using any bands or chains for it yet?

Squid

02-24-2010, 05:03 PM

Just brought some 20" bands with 23kg/51 pounds at top, gonna use it to add resistance on bench and some dumbell movements, I can't use chains due to my commercial gym, there is a bodybuilder gym which I am joining in summer, it is more freindly to powerlifters than my gym, also the dumbells go way higher.

Looking at my forearms my right one is way fucking bigger, working on my grip at the moment doing thumbs out on the rows etc.

SoxFan11

02-24-2010, 08:26 PM

Squid

02-25-2010, 08:59 AM

This is somewhat off-topic in your log, but I'm curious about what got you into PL? I ask because was talking to a guy from my gym who's a couple years older than me (probably around 42-43) and he was saying how no one wants to be a PL anymore with the younger generation (guys like you). So curious what got you into it and whether it is more popular over there than it is here in the states.

I wanted to do a sport where I didn't have to run or exercise and I wanted to be strong as fuck, plus I thought, "If I am gonna do something as hobby I am going to dedicate my life to it"
As far as my life goals go it looks somewhat like this, in no specific order

Life Goals

Squat 1000 pounds
Deadlift 700, and maybe 800 pounds
Open a gym for powerlifters and strongmen
Get a degree in Science
Bench 600 pounds
Have a child

SoxFan11

02-28-2010, 06:55 PM

Thanks for answering. My buddy thinks that all you younger guys want to be rappers and/or bodybuilders. lol.

Squid

03-01-2010, 09:04 AM

Well I listen to rap, but certainly don't want to be a rapper, Strength has always been something I have been interested in, I always wanted a huge back, traps and forearms, and the Powerlifting route seemed right

Squid

03-01-2010, 09:17 AM

ME Squat (ouch)

Squats
90kg/198 pounds x 3 - 3 sets
110kg/243 pounds x 2 - 2 sets
Sixth set fucked up my leg, nothing big, It will be fine in a week or so

Kettlebell Swings
48kg/108 pounds x 12 - 3 sets (happy about hitting the biggest bell in the gym)

Abductor
60kg/132 pounds x 20 - 3 sets

Foamrolling and ham stretching

DE Bench

Bench - 10kg/22 pounds + 23kg/51 pounds of band tension
8 sets of 3

Dumbbell Floorpress
26kg/57 pounds x 6 - 1 set
28kg/62 pounds x 6 - 3 sets

Tricep Pushdowns
25kg/55 pounds x 15 - 4 sets
The above set was too easy, time to up working weight

Dumbbell Rows
38kg/84 pounds x 12 - 4 sets

Lateral Raises
10kg/22 pounds x 20 - 3 sets

Rainbow Press
10kg/22 pounds x 10 - 3 sets

crashcrew56

03-01-2010, 09:46 AM

How did you like the bands on your benching?

Squid

03-01-2010, 01:40 PM

Liked them very much, bit wobbily at first but got used to it

crashcrew56

03-01-2010, 02:48 PM

Yeah they definetly are, also don't be afraid to push the weight up on the DE bench if you can.

Squid

03-02-2010, 07:52 AM

Should i increase band tension or weight?

crashcrew56

03-02-2010, 09:59 AM

I can't answer that without seeing you bench. I am just trying to say, you don't have to get your head wrapped around the percentages too much. I would say leave the band tension where it is at because you are soo new to band tension, hell all I use for band tension is a set of red mini-bands most of the time. Like I said, I havn't seen you bench, but if you can go heavier and still move the bar fast then do that.

Squid

03-07-2010, 11:23 AM

ME bench
50kg/110 pounds x 3 - 3 sets
60kg/132 pounds x 2 - 3 sets
65kg/143 pounds x 1 - 2 sets

DE bench
10kg and 20kg bands x 3 - 8 sets

All the regular assistance nothing worth pointing out

crashcrew56

03-07-2010, 02:12 PM

Keep posting up that assistance work, I get ideas from my own program from some of your stuff.

Squid

03-07-2010, 04:28 PM

The only thing I could add that you might not have is I did thumbs out on my lat work and put a 41" band behind my back on dumbell floorpress, otherwise I'll keep posting my assistance sir

Squid

03-13-2010, 01:29 PM

Easy day

Wide arched GMs
40kg/88 pounds x 3 - 4 sets
60kg/132 pounds x 3 - 4 sets

Rack pulls
120kg/264 pounds x 3 - 4 sets
140kg/308 pounds x 6 - 1 set

crashcrew56

03-13-2010, 07:12 PM

looks like you are putting some weight on those rack pulls, how high did you have the pins set?

Squid

03-14-2010, 09:06 AM

Just below my knee

Squid

03-17-2010, 02:43 PM

DE Bench

Bar with bands only bench press
Bar + 23kg of band band tension x 3 - 12 sets

Dumbbell floor press with bands
18kg dumbbells with 30kg of tension at top x 8 - 3 sets

Pushdowns with V
35kg/77 pounds x 8 - 5 sets

Dips
Bw - 30kg/66 pounds x 8 - 4 sets

Lateral raises
10kg/22 pounds x 20 - 4 sets

Dumbbell bicep curls
20kg/44 pounds x 12 - 4 sets

Dumbbells together hammer curl (dunno what its actual name is)
14kg/31 pounds x 20 - 2 sets

Good training that last exercise is a good finisher for bicep work

Joined a new gym for this next training session and for the now following

DE (?) deadlift

Deadlifts (sumo)
80kg/176 pounds x 3 - 8 sets

45 degree backraise
BW x 20 - 2 sets
BW + 15kg medicine ball x 12 - 3 sets

Leg press
100kg/220 pounds x
150kg/331 pounds x 15 - 4 sets

Gym is awesome good gear and people

crashcrew56

03-17-2010, 03:54 PM

Training looks good, there's nothing wrong with doing DE deadlift workout, it's a slow exercise and developing speed should make a huge difference in that lift. Why only band tension on the bar and no weight?

Squid

03-17-2010, 06:25 PM

I couldn't move the weight well with 10kg on, when I train DE bench next, which is in 3 training days I'll try 5kg and 7.5kg a side, new gym has decagonal bumper plates which is annoying to set up for deadlifts on, but it was my only choice as my last gym had only 6 plates total

Squid

03-22-2010, 03:46 PM

ME Bench

Flat Bench Press
40kg/88 pounds x 3 - 3 sets
50kg/110 pounds x 2 - 3 sets
60kg/132 pounds x 1 - 3 sets

Pushdowns with V
60kg/132 pounds x 20 - 2 sets
70kg/154 pounds x 12 - 3 sets

JM Press
10kg/22 pounds x 10 - 3 sets

T-bar rows
20kg/44 pounds x 12 - 1 set
40kg/88 pounds x 12 - 1 set
60kg/132 pounds x 12 - 1 set
70kg/154 pounds x 12 - 1 set

Reverse pec dec
46kg/101 x 20 - 3 sets

crashcrew56

03-22-2010, 04:19 PM

Nice ME bench workout

crashcrew56

03-22-2010, 04:25 PM

I think you'll like this article
http://articles.elitefts.com/powerlifting-articles/five-random-things-i%e2%80%99ve-learned-at-westside/

Squid

03-23-2010, 09:44 AM

I did quite like that, although I am not sure what you are suggesting!

ME Squat

warmed up with some back raise and abductor/adductor work today

Squats (Just outside shoulder wide)
40kg/88 pounds x 10 - 2 sets
60kg/132 pounds x 10 - 2 sets
80kg/176 pounds x 10 - 2 sets

All warm ups for my quads and hammies mainly

Squats (wide)
100kg/220 pounds x 3 - 4 sets
110kg/242 pounds x 2 - 4 sets
120kg/264 pounds x 1 - 4 sets

My shorts tore on the last set of the squats which made me bomb and made my hammy sore so I couldn't deadlift after, as my plan was to Squat and Deadlift then just do some backraises and leave.

Gonna look into some Jordan shorts or similar style

crashcrew56

03-23-2010, 06:30 PM

It wasn't really a suggestion, I just knew that you like to train with the WSBB template and I thought I would give you some more information on the recent changes to the westside training.

Squid

03-23-2010, 06:35 PM

Ah I see, I wasn't being pissed off about it I was only joking at the time, I appreciate that you try and help me regularly, I feel butterflies in my stomach when you do. No Homo.

Squid

03-29-2010, 11:03 AM

ME Bench

Flat Bench
40kg/88 pounds x 3 - 3 sets
50kg/110 pounds x 2 - 3 sets
60kg/132 pounds x 1 - 3 sets

Pushdowns
70kg/154 pounds x 8 - 2 sets
80kg/176 pounds x 8 - 2 sets

Tate Press
14kg/31 pounds x 10 - 4 sets

T bar rows
60kg/132 pounds x 12 - 3 sets

Dumbbell rows
42kg/93 pounds x 10 - 2 sets

Wide seated rows
50kg/110 pounds x 10 - 4 sets

Machine curl
40kg/88 pounds x 12 - 5 sets

Squid

04-03-2010, 10:42 AM

ME Deadlift - OH MY GOD ED CONE

Just realised I put all weights I have lifted without bar weight added, so to update here are my actual maxes

Squat - 160kg/353 pounds
Bench - 80kg/176 pounds
Deadlift - 140kg/308 pounds
Military press - 60kg/132 pounds

Deadlift - Conventional
120kg/264 pounds x 2 - 1 set
95kg/210 pounds x 3 - 8 sets

I had no chance to do the circuit due to the gym being so busy this day, so I substituted by just doing the exercises as I would and doing complexes

Stiff Legged Deadlift
80kg/176 pounds x 12 - 4 sets

Underhand Machine Rows
60kg/132 pounds x 12 - 4 sets

Pulldowns
70kg/154 pounds x 12 - 4 sets

Arched Back good mornings
70kg/154 pounds x 12 - 4 sets

Complexes with 30kg inc. bar

Deadlifts
Snatches
Cleans
Bent over rows
Good mornings
Squats

ME Bench

Flat Bench
40kg/88 pounds x 3 - 3 sets
50kg/110 pounds x 2 - 3 sets
60kg/132 pounds x 1 - 3 sets+

Pushdowns
70kg/154 pounds x 8 - 2 sets
80kg/176 pounds x 8 - 2 sets

Tate Press
16kg/35 pounds x 10 - 4 sets

Pulldowns
70kg/154 pounds x 10 - 4 sets

Machine Rows
50kg/110 pounds x 10 - 2 sets Underhand
60kg/132 pounds x 10 - 2 sets Neutral

Gonna substitute Flat with Incline bench next training, and due to only being able to train 2-3 times a week, I will incorporate speed work as part of my ME day as part of the warmup

Squid

04-06-2010, 10:42 AM

ME Bench

Incline Barbell Bench
40kg/88 pounds x 3 - 3 sets
50kg/110 pounds x 2 - 3 sets
60kg/132 pounds x 1 - 3 sets

Pushdowns
70kg/154 pounds x 8 - 2 sets
80kg/176 pounds x 8 - 2 sets

Tate Press
18kg/40 pounds x 10 - 2 sets
20kg/44 pounds x 10 - 2 sets

Underhand machine rows
50kg/110 pounds x 10 - 4 sets

Machine Curls
40kg/88 pounds x 10 - 3 sets

Squid

04-14-2010, 08:28 AM

ME Deadlift - Week 2 & 3

Week 1 Deadlifts

Deadlift
127.5kg/281 pounds x 2 - 1 set

Deadlift
102kg/225 pounds x 3 - 8 sets

Week 2 Deadlifts

Deadlift
135kg/298 pounds x 2 - 1 set

This felt heavy as hell because I was using a regular power bar (my gym doesn't have a deadlift bar which I am used to)

The program is telling me to go up to 150kg by week 8 which I do not believe I will be able to do I will continue through with the program lifting as heavy as possible for the doubles

Deadlift
110kg/243 pounds x 3 - 8 sets

Circuit (repeated 3 times)

Stiff legged Deadlift (8 Reps)
Bent Over Rows (8 reps)
Underhand grip lat pulldowns (8 reps)
Arched Back good mornings (8 reps)

ME Bench (inbetween Deadlift week 2 and 3)

Bench
30kg/66 pounds + Mini band x 3 - 5 sets
60kg/132 pounds x 3 - 3 sets
70kg/154 pounds x 2 - 3 sets
80kg/176 pounds x 1 - 3 sets

Pushdowns (Straight attachment)
80kg/176 pounds x 8 - 4 sets

JM Press (Freeweight)
35kg/77 pounds x 8 - 3 sets

Underhand Machine Row
50kg/110 pounds x 12 - 4 sets

Shrugs
60kg/132 pounds x 15 - 3 sets
60kg/132 pounds x 25 - 1 set

ME Goodmorning

Goodmornings
80kg/176 pounds x 5 - 5 sets

Back raise
BW x 20 - 2 sets
15kg/33 pound medicine ball x 10 - 3 sets

Stiff legged deadlifts
80kg/176 pounds x 12 - 4 sets

Shrugs
60kg/132 pounds x 15 - 2 sets
100kg/220 pounds x 10 - 2 sets
120kg/265 pounds x 12 - 2 sets

Squid

04-19-2010, 07:48 AM

Bench ME

Speed bench
40kg/88 pounds + Mini bands x 3 - 5 sets

Bench - Pause reps
60kg/132 pounds x 3 - 3 sets
65kg/143 pounds x 2 - 3 sets
75kg/154 pounds x 1 - 3 sets

Lateral raises
10kg/22 pounds x 12 - 4 sets

Seated plate front raises
20kg/45 pound x 20 - 3 sets

Reverse pec dec fly
40kg/88 pounds x 12 - 4 sets

ME Deadlift Week 4

Deadlift
130kg/287 pounds x 2 - 1 sets

Speed Deadlifts
120kg/265 pounds x 3 - 5 sets

Circuit x 3
Stiff legged deadlifts
Bent over rows
Underhand Lat pulldowns
Arched back good mornings

crashcrew56

04-19-2010, 09:20 AM

How are you liking the Coan DL routine?

Squid

04-19-2010, 11:04 AM

How are you liking the Coan DL routine?
It's good thanks, grinds me down sometimes, I just started eating and sleeping more and I was fine, gonna deload after week 10

And yourself Crash?

crashcrew56

04-19-2010, 02:23 PM

My training has been going good, I've gotten all the post meet kinks out and I have really been hitting it hard lately.

Squid

04-26-2010, 09:33 AM

Forgot to upload my last two training sessions, I have had a lay off since I hurt my knee a little bit I'm all good now

ME Deadlift week 5

Deadlift
127.5kg/281 pounds x 3 - 3 sets
102.5kg/226 pounds x 3 - 3 sets

Shrugs
87.5kg/193 pounds x 12 - 4 sets

Stiff legged deadlifts
80kg/176 pounds x 5 - 3 sets

Bent over rows
60kg/132 pounds x 5 - 3 sets

Underhand Lat pulldowns
70kg/154 pounds x 5 - 3 sets

Arched back good mornings
80kg/176 pounds x 5 - 3 sets

ME Bench

Speed bench
40kg/88 pounds + Mini bands x 3 - 5 sets

Bench - Pause reps
60kg/132 pounds x 3 - 3 sets
65kg/143 pounds x 2 - 3 sets
75kg/154 pounds x 1 - 3 sets

Lateral raises
10kg/22 pounds x 12 - 4 sets

Seated plate front raises
20kg/45 pound x 20 - 3 sets

Reverse pec dec fly
40kg/88 pounds x 12 - 4 sets

ME Deadlift week 6

Deadlift
135kg/280 pounds x 3 - 3 sets
110kg/243 pounds x 3 - 3 sets

Shrugs
92.5kg/204 pounds x 12 - 4 sets

Stiff legged deadlifts
80kg/176 pounds x 5 - 3 sets

Bent over rows
60kg/132 pounds x 5 - 3 sets

Underhand Lat pulldowns
70kg/154 pounds x 5 - 3 sets

Arched back good mornings
80kg/176 pounds x 5 - 3 sets

crashcrew56

04-26-2010, 10:08 AM

Your training is looking good, why are you doing speed bench on your ME day?

Squid

04-26-2010, 02:28 PM

I can only train 2 times a week at the moment so I added in my speed work to see how it worked out on bench day.

Squid

04-26-2010, 02:31 PM

ME Deadlift week 7

Deadlift
140kg/309 pounds x 2 - 1 set (PR)
100kg/220 pounds x 5 - 6 sets

Shrugs
87.5kg/193 pounds x 12 - 4 sets

Stiff legged deadlifts
80kg/176 pounds x 5 - 3 sets

Bent over rows
60kg/132 pounds x 8 - Drop set x 2
50kg/110 pounds x 8
40kg/88 pounds x 8

Underhand Lat pulldowns
70kg/154 pounds x 8 - 3 sets

crashcrew56

04-26-2010, 03:41 PM

That makes sense, how do you like it so far?

Squid

04-27-2010, 07:54 AM

That makes sense, how do you like it so far?
It is good if you mean the speed before max work, it doesn't fry me out or anything plus my shoulders feel fucking great each time I bench because I do some stabilizing work every bench day

If you mean the Phillipi/Coan I love it, not only has my yoke developed better since I started doing power shrugs but I have also doubled what is 10kg more than my max about 7 weeks ago

Squid

05-08-2010, 10:57 AM

I have trained very sparsely in the last 2 week due to having hurt my patella, for the next two weeks following I will deload and then stretch out and then decide where to progress on from there

Squid

05-10-2010, 03:12 PM

I hit week 8 and did it although I missed my first attempt and dropped the weight, I had hurt my Knee at about week 3, I squatted today and felt nothing in the way of knee pain, I did the following

Squats

Squat
Bar x 25 - 2 sets
60kg/132 pounds x 12 - 4 sets
100kg/220 pounds x 5 - 3 sets

Leg Ext.
50kg/110 pounds x 20 - 4 sets

Back raises
BW x 20 - 2 sets
15kg medicine ball x 12 - 3 sets

Pullthroughs
60kg/132 pounds x 8 - 3 sets

crashcrew56

05-10-2010, 03:16 PM

If you are just getting back from a knee injury I would lay off the extensions.

Squid

05-10-2010, 03:23 PM

If you are just getting back from a knee injury I would lay off the extensions.
Alrighty den, thanks crash

Squid

05-12-2010, 05:50 PM

After much personal deliberation I have decided that it is in my best interests to train differently.

I had the original intents of training to compete, I wanted and still do want to be an elite level powerlifter, although I have no intention of competing in the near future which is why I have decided to pursue more health related goals, I wish to lose some weight, I want to be fit, and to be able to do bodyweight exercises, as such I have decided to roll with 5/3/1 for the next few years, after which I will decide where to go from there.

I recently dropped a couple of my part time jobs in the interest of more training time, although I will have less money, it won't make the slightest fucking difference because I'd be happier with 4 training sessions and £50 a week than £80 and skimming 2 or 1 training sessions a week

I am not sure why I am writing this because I know the only person that reads my training journal is Crash, not that I don't appreciate that.

Squid

05-13-2010, 04:18 PM

Military Press

Military Press
37.5kg/83 pounds x 5
42.5kg/94 pounds x 5
47.5kg/105 pounds x 9

Pulldowns
70kg/154 pounds x 10 - 3 sets

Dumbell rows
35kg/77 pounds x 10 Drop Set
30kg/66 pounds x 10
35kg/77 pounds x 10 Drop Set
30kg/66 pounds x 10
35kg/77 pounds x 10 Drop Set
30kg/66 pounds x 10

Tate Press
14kg/31 pounds x 10 - 5 sets

bad bad leroy brown

05-13-2010, 04:22 PM

Squid

05-16-2010, 01:46 PM

Deadlift

Deadlifts
82.5kg/182 pounds x 5
95kg/209 pounds x 5
107.5kg/237 pounds x 8

Lunges
BW x 20 - 4 sets

Decline Sit up
Bw x 20 - 3 sets
5kg/10 pounds x 12 - 2 sets

I'll put 107.5kg x 8 feeling heavy as fuck due to being ill for the last few days and having not eaten before training, as appose to being weak as fuck

Squid

05-25-2010, 08:04 AM

Switching back to Westside, fuck losing weight I will still do some GPP work though, got to see Andy boltons Raw record and meet him after, I also got to meet Mobster too at Bodypower this weekend

Squid

06-02-2010, 02:03 PM

ME (?) GM
GM's
60kg x 5 - 4 sets
80kg x 3 - 4 sets

Back Raises
BW x 15 - 2 sets
15kg Medicine ball x 15 - 4 sets

Romanian Deadlifts
60kg x 10 - 3 sets
80kg x 10 - 3 sets

Lunges
BW x 25 - 3 sets
BW x 17 - 1 set

ME Bench
Bench
Bar x 20 - 2 sets
40kg x 10 - 2 sets
60kg x 3 - 3 sets
70kg x 2 - 3 sets
75kg x 1 - 3 sets

Rolling Dumbbell Ext.
14kg's x 12 - 4 sets

JM Press
30kg x 15 - 4 sets

Pulldowns
63kg x 12 - 3 sets
77kg x 8 - 2 sets

Dumbbell rows
40kg x 15 - 3 sets
40kg x 10 - 2 sets

Cleans
60kg x 5 - 5 sets

DE Bench

Bench60kg x 5 - 5 sets

Plate Front Raises
20kg plate x 8 - 4 sets

Lateral Raises
12kg dumbbells x 12 - 4 sets

Behind the neck press
40kg x 12 - 4 sets

Tate Press
14kg x 12 - 4 sets

DE Deadlift
Deadlift
Bar + 20kg Bands x 10 - 2 sets
60kg + 20kg Bands x 10 - 2 sets
80kg + 20kg bands x 5 - 5 sets
100kg + 20kg bands x 3 - 2 sets

Back raises
BW x 20 - 4 sets
15kg x 12 - 3 sets

Leg Raises
BW x 10 - 5 sets