8 week training log for meet

[pitbull800]

Week 8, Day 1 ME SQ/DEAD (Mon)

41" off floor Chain Suspended GM w/Cambered Bar
475x1 (PR)

Wide Sumo Pin Pulls on lowest pin (2" off floor) w/ MM Band
185x10
225x10
225x10
Hips was sore as hell next day.

Roman Chair sit ups
3 sets 12 reps
GHD
2 sets 10 reps

[pitbull800]

Week 8, Day 2, ME BENCH (Wed)

Chain suspended Lockouts 36" off floor
495x3
525xmiss

Floor Pin Press w/MM band About a Half Press
135x10
225x2
185x4

Pull Ups
2 sets 6 reps

Grappler Shoulder Press
2 sets 15 reps 60lbs

[exmgq]

bro when ya gonna suit up?

[pitbull800]

I use my shirt ever other week for now. I have to drive a hour and a half to workout with people. I moved about 8 months ago. I have a monolift coming in a few weeks So right now it is hard to use a squat suit much having to walk the weights out trying to get a wide stance.

[exmgq]

guess im lucky. we have a monolift and plenty pf PLers to train with. but hey we backed it out for years. if you got a new squat suit the sooner you suit up the better. you may need some alterations after you squat in it.

[pitbull800]

DE Squat (friday)

325x2 w/BB
375x2 w/BB
415x1 w/BB
465x1 w/BB

235x2 5sets no box w/BB
Reverse Hypers
GHD's


Bench Day (sunday)
Lockouts with Cambered Squat Bar and Monster Mini Band 37" off ground
335x5
400x5 (15lb pr)

Lying Tricep Extensions 35lb dumbbells 3 sets
Pulldowns 3 sets
Bent over row with Grappler 2 sets

[pitbull800]

ME Squat/Deadlift (mon)

Pulls standing on 1 1/2" matt
515x1

45degree back raise with Cambered bar
3 sets x10

Abs and Hamstring Stuff

[exmgq]

whats a 45 degree back raise?

[pitbull800]

ME Bench (wed)

365x1 Regular Raw Bench
2 board w/shirt
495x1
545x1
565x1 (10lb pr)

[pitbull800]

Squat (sat)

SSB no box
405x4

Dyn Squat no box Green Band
5 sets 235x5

abs, hams

[exmgq]

damn thats a odd looking routine. :D

[pitbull800]

Just trying something different. Been doing the westside routine for the last couple of years. Going to try a couple of different things to see if helps.

[exmgq]

whats a 45 degree back raise?

[pitbull800]

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=809

Jim got me doing them. Do these with a safety squat bar or a cambered bench bar.
Chuck is doing them in his video.

[exmgq]

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=809

Jim got me doing them. Do these with a safety squat bar or a cambered bench bar.
Chuck is doing them in his video.

i figured it was some kinda glute ham raise just never heard it called that. we do these with the bands. hook the blue one around your neck, choke it down til you have it tight at the bottom of the movement and have at it.

[exmgq]

hows your strength coming along? you about 6 weeks out now?

[pitbull800]

DE Squat (fri 10/15)
Box Squats
325x2 BB
375x2 BB
415x1 BB
445x1 BB
485x1 BB
Raised Box 1.5"
485x1
435x3

Speed Pulls w/Doubled Mini
225x1
225x1
275x1
325x1
325x1

Deadlift is sucking, can not get it to go any where.


Bench (sun 10/17)
Cambered Squat Bar 37" lockouts w/MM band
385x5
425x2

Floor Press with /MM
185x12
225x8

[pitbull800]

ME Squat (Mon)
#2 Pin Reverse Band Pulls
585x1
615x1
635x1

45 degree Hypers w/Cambered Bar
3set x 12

Roman Chair situps
3 sets x 10

[pitbull800]

Oct. 22 DE Squat

SSB no box
up to 425x5 20lb pr

Squat Bar with Green Band no box
235x2
235x2
275x2
285x2

Elevated GRH's
2 sets x 10

Oct. 24 Bench

36" Lockout
405x3
455x1
495x1
535x miss
405x8
405x8 close grip

dips
2 sets x15

Seated Rows
4 sets x bunch

[pitbull800]

Oct 27 (Wed) Bench

Floor Press Pin #3 Press w/Monster Mini About 3" from chest
225x8
275x5
315x3

Skull Chrushers
185x10x2

Seated Rows
6 sets done between the other stuff

Push ups
2sets x25

[pitbull800]

DE Squat (friday Oct. 29)

Sets done with Blue and Purple Bands
275x2
325x1
385x1
415x1
465x1
495x1

Reverse Hypers

Bench (sunday Oct 31)
Bench with 3 chains per side
225x3
275x3

37" off floor pin presses
405x5
455x5
495x3
545x3
575x1
585x1

Seated Rows 3 sets
Dips 2 sets

[pitbull800]

[/img]

[exmgq]

is the meet this weekend? if so look up kyle friday and introduce your self. i told him youd be looking him up. either him or brett can wrap ya staurday as brett is lifting friday and bart on sat with you. brett is from up north originally, penn i think.

[iron addict]

Pitbull,

I have been reading your journal with interest. Would you mind laying out the basic format? It's a bit confusing trying to figure it out from the log. Looks quite different than most, but it's obviously effective judging by your numbers.

Iron Addict

[pitbull800]

I have been doing the westside template strictly for the last 2.5 years. I had just been noticing that my deadlift was going nowhere and my shoulders was beat all to hell. When I was doing bodybuilding and squatting without boxes and medium stance my deadlift felt a whole lot better so I wanted to try something different for this meet so I decided to do Deadlifting/low back accecories on Mondays. Pin pulls, good mornings, or pulls from the floor for the main exercise. Then 45degree back raise, reverse hypers abs for accecories. My bench plan is to work on the low end one workout and the lockout the next week with shirt work thrown in every few weeks. Its been hard to stick to that because I don't have much help right now. Those workouts are done on wednesday and sundays. For squat I have been alternating safety squat bar up to a 3-5 rep max then doing dynamic squat with no box or breifs for 5 set of 2.
Then the next week I do the standard Dynamic westside squat routine. Box squats with bands and or chains with my breifs on for support.
I feel that the squat routine is doing good because my weights are up a bunch and my deadlift feels like it is starting to move. I broke a pin pull record by 10 pounds last night. That is big for me because my pin pull records are over a year old. I do hamstring and abs for accecory work on fridays. I just got my monolift in this week so I am looking forward to training with that. Anyone that is in the Louisville area is welcome to come by and workout.

[pitbull800]

Tuesday Nov. 2 (Deadlift day) had to do tuesday becuase I was worn out from unloading and putting the monolift together.

#3 pin pulls
worked up to 615x1 (10lb pr)

Glute Ham Raises 3 sets
Abs 3 sets
Reverse Hypers 2 sets

[XX]

Louisville, no shit. I'm in Somerset-about an hour south of Lexington.
Might have to get up some time.

[pitbull800]

PM me sometime if you want to come and train. I can give you directions.

[exmgq]

bro you gonna need three spotters and a guy working the lever for ya on the monolift.

[pitbull800]

I have some people wanting to come on fridays. A monolift will usually attract some people.

[exmgq]

I have some people wanting to come on fridays. A monolift will usually attract some people.

very true. good luck. kyle can teach a trick or two about the monolift.

[pitbull800]

Friday Nov. 5 Squats

Safety Squat Bar no Box
425x3
450x2

Dynamic Squats no box no briefs
285+3chains per side
5sets x 2 reps

GHD 3 sets
Abs

Sunday Nov 7 Bench

Bench w/ 3 chains per side
185x3
225x3
285x1

36" off floor lockouts
545x1 (20lb pr)

Seated Rows
Dumbell Front Raises

[pitbull800]

Bench (nov 10 wed.)
135x5
185x3
225x3
275x3
315x1
365x1
put on shirt
455x1
505x1 meet opener (very easy)
525x1 easy

pulldowns
pushdowns

Bench is feeling good going into this meet.

[iron addict]

When is meet day?

Iron Addict

[pitbull800]

Nov. 20 in Pennsylvania.

[pitbull800]

Meet results

Squat 780
Bench 505
Deadlift 590
Total 1875

I am happy with the Squat but the deadlift needs major work. My bench training went well but didn't cary over to the meet. Need to work on that.

[maximus]

sick fucks.
:D

[iron addict]

pitbull800,

Great job!!! :D

Iron Addict

[blackbeard]

Meet results

Squat 780
Bench 505
Deadlift 590
Total 1875

I am happy with the Squat but the deadlift needs major work. My bench training went well but didn't cary over to the meet. Need to work on that.

i know im late to teh party but those are some great numbers