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PumaKrieg
07-30-2010, 04:12 PM
TEENS 18-19 IPA 165 World Record Raw

Squat: 370 Chris Chodkowski 2/13/2010
Bench: 330 Thomas League 7/22/2006
Deadlift: 500 Chris Chodkowski 2/13/2010
Total: 1075 Chris Chodkowski 2/13/2010
My Goal Total: 1215

I only recently turned 18, so i essentially have two years to try and attempt this. I am currently around 300 pounds short of my goal, so I am aiming to put on about 100 pounds on each of my lifts in a little less than two years.

PumaKrieg
07-30-2010, 04:13 PM
7/26/2010

ME 2 Board Bench (Superset with 1 Set of Band Internal Rotation)
225x2
240x1
255xFail
245x1
250x1

DB Bench (With 1 Second Hold at Bottom)
1x60x10
3x65x8
1x65x7

Tricep Extensions
3x70x10

3x4 Pullups

PumaKrieg
07-30-2010, 04:15 PM
7/28/2010

DE Band Box Squat (With ELITEFTS LIGHT BAND)
2x175x2, 8x155x10

Speed Pulls
6x195x1

GHR
1x5, 2x4

Cybex Ab Machine
100x10
105x10
110x10

PumaKrieg
07-30-2010, 04:16 PM
7/30/2010

Band DE Bench (Superset with 3 Sets of Band Internal Rotation)
8x115x3 with varying grips

Floor Press
1x185x5, 4x190x5 (will pause more next time)

Band Face Pulls
3xMini Monster Bandx10 (Really Easy What other way to do these)

Dumbbell Bent over Row
65sx8
70sx8
75sx8
80sx8

exmgtoo
07-30-2010, 04:36 PM
lots of paused work if you gonna compete raw. not saying bands are a bad thing but they generally help equipped lifters more than raw lifters. hats off to you for going for some records. =0) if i can help let me know

PumaKrieg
07-30-2010, 04:58 PM
I am definently weakest off the bottom on my bench, so i plan to keep paused dumbbell bench in and i think my ME bench work is going to consist of 2 and 1 board + regular bench that i will rotate. So, next time i plan to do the same weight as i did this week's ME off a one board and take the next one normally, then reset with higher weight to the 2 board again. Should i be throwing something else in for chest on DE bench days as well?

exmgtoo
07-30-2010, 05:03 PM
drop all that other stuff and just do paused benching if your weak off the chest. keep it simple.

robbhensel
07-30-2010, 09:12 PM
Listen to Exmgq, he is going to lead me to the SPF 220lb state record and the rest of the Florida records. Also practice commands, very underated aspect. Good luck and don't get too fancy with the conjugate system. Keep it basic and work hard.

PumaKrieg
07-31-2010, 05:47 PM
7/31/2010

ME Box Squat
2x115x5
2x135x5
2x185x5
2x225x2
245x1
265x1
275x1
285x1
295x1

I havent squatted "heavy" in awhile and im new to box squatting so i had no clue what i could do. Definently could of managed 300 and maybe eeked out 305 but that would be it.

Good Mornings
3x155x5

Can anyone send me a video of proper form? I just tried to bend by throwing my hips back as much as possible, rather than bending at the knees.

Dumbbbell Single Leg Squat
3x25'sx8

Standing Ab Crunch
3x Orange ELITEFTS Band x 10

exmgtoo
07-31-2010, 05:50 PM
plenty of vids on google of proper form. post a clip of you doing some work sets of the 3 comp lifts. how high is your box?

PumaKrieg
07-31-2010, 05:57 PM
i believe my box was at 13".

PumaKrieg
08-03-2010, 03:10 AM
8/02/2010

ME 1 Board Bench
225x2
240x1
250xfail (Got this last week easy on 2 board)

DB Bench with Pause
1x60x10
1x60x9
3x60x8

Tricep PD
1x70x10
2x80x8

Pullups
3x4

Was not a good workout, but i think its probably because how beat up i was from squats. I have not squated "heavy" in awhile so i came in pretty sore.

niroopg
08-03-2010, 12:45 PM
8/02/2010

ME 1 Board Bench
225x2
240x1
250xfail (Got this last week easy on 2 board)

DB Bench with Pause
1x60x10
1x60x9
3x60x8

Tricep PD
1x70x10
2x80x8

Pullups
3x4

Was not a good workout, but i think its probably because how beat up i was from squats. I have not squated "heavy" in awhile so i came in pretty sore.

Did you do any active recovery work? I have the same issue - if I don't step on a treadmill the next day and do an incline walk for about an hour, my squats hurt my lifting for the rest of the week. No problems after doing the recovery work.

PumaKrieg
08-03-2010, 03:50 PM
No, althought it normally isnt a problem for me, i just havent squated "heavy" in awhile. I also realize that i forgot to warmup by running on the treadmill for about 5-10 mins beforhand, which i normally do. I doubt that would of made the difference though. Maybe i will start doing more active recovery work though, thanks.

PumaKrieg
08-04-2010, 05:22 PM
8/04/2010

Had to change order because squat rack was taken and guy said he would be awhile.

Cybex Ab Machine
3x110x10

Speed Pulls
6x200x1

GHR
1x4, 1x7, 1x4

DE Band Box Squat (With ELITEFTS Light Band)
10x155x2

everything felt pretty good actually except for the speed pulls which just felt awkward for some reason. Maybe because im normally warmed up with all the squatting by then.

PumaKrieg
08-07-2010, 06:46 PM
8/06/2010

Band DE Bench (Superset with 3 Sets of Band Internal Rotation)
8x115x3 with varying grips

Floor Press with Pause
1x190x5, 4x185x5

Dumbbell Rear Laterals
1x20sx8, 1x25sx7, 1x25sx8

Dumbbell Bent Over Row
5x75sx8

PumaKrieg
08-07-2010, 06:48 PM
8/07/2010

ME Partial Deads (ON 3 PIN)
315x1
335x1
345x1
355x1

Dumbbell Single Leg Squats
3x25'sx8

Standing Ab Crunch with ELITEFTS Orange Band
3 Sets

Good Mornings
3x155x5

normally would do good mornings second but the rack was taken

PumaKrieg
08-09-2010, 11:34 AM
8/09/2010

ME 2 Board With Warmups Superset with Band Internal Roation
225x2
245x1
255xFail

Pause DB Bench
2x60x10
3x60x9

Tricep PD
2x80x9
1x80x8

Bent Over Dumbbell Rows
5x75sx9

Did 2 board again after doing it 2 weeks earlier, and i had a much harder time with it this time. I barely got 245 which went up easy before, but i knew i was supposed to try and break my record so i went for 255 anyway. I am hoping my bench decreasing is simply due to me not being used to the big ME squat/dead days on saturday which i am still very sore from. I will continue what im doing for a couple of weeks, and if my lifts dont start going up by week 6 or so, maybe i will change something, but as for now im not going to worry about it.

damutt
08-09-2010, 11:53 AM
sure is a complicated program you are doing have you done a simple routine with the big three at the core with accessory movements.....

president_fad
08-09-2010, 01:08 PM
u shouldnt have so many misses in training IMO. And all the board and band work isnt gunna help you much on raw work. But youre not gunna listen aynways.

PumaKrieg
08-11-2010, 12:10 AM
u shouldnt have so many misses in training IMO. And all the board and band work isnt gunna help you much on raw work. But youre not gunna listen aynways.

i am sorry i just really like all this westside stuff. What can i do instead while still keeping a somewhat westside like template, or is this not optimal for raw lifters?

damutt
08-11-2010, 09:47 AM
two very expereinced guys told you laready what to do,,,exmgtoo and pres fad, do a simple routine based around the big three and use simple accessory lifts to fix your weak points. only very advanced lifters need to use bands and chains and from what I have seen you are not advanced enough to even know what your weaknesses are yet....

try the simple power based routine for 6 months not 3 weeks but 6 months and see if you dont add 50 bls to youe squats and deads and 25 lbs to your bench.... these by the way would be huge gains in 6 months..... oh yeah you need to eat like a mo fo....lots of real food protein.

damutt
08-11-2010, 09:49 AM
http://www.ironaddicts.com/forums/showthread.php?t=8050&highlight=bands+chains

that is the simple power based routine

damutt
08-11-2010, 09:51 AM
the answer from when I asked about bands and chains

http://www.ironaddicts.com/forums/showthread.php?t=22732&highlight=bands+chains

damutt
08-11-2010, 09:55 AM
strenght and powers take on bands and chains...
http://www.ironaddicts.com/forums/showthread.php?t=21425&highlight=bands+chains

damutt
08-11-2010, 09:56 AM
the rest you can search for thats what I did its all on this sight and like I said two very strong guys have already told you to keep it simple....

damutt
08-11-2010, 10:06 AM
I forgot rob told you to keep it simple also another very strong member...

KGM
08-11-2010, 10:07 AM
i am sorry i just really like all this westside stuff. What can i do instead while still keeping a somewhat westside like template, or is this not optimal for raw lifters?

Easy, just do what they do-> Work lifts that address your weaknesses in the big three. If bands and chains are working the top end of the lift and you are weak at the bottom why would you use them?

PumaKrieg
08-11-2010, 10:38 AM
Easy, just do what they do-> Work lifts that address your weaknesses in the big three. If bands and chains are working the top end of the lift and you are weak at the bottom why would you use them?

i plan upon competing equipped as soon as soon as i am satisfied with my raw work. Damutt, i actually tried that routine for 4 months and had less than stellar results, it just wasnt meant for me or i was doing something wrong. I got up to 200 pounds eating during that time too, but my lifts didnt progress with my weight. Ironaddicts had a 3 day i liked and used quite a bit, but it seemed like my lifts stalled after awhile so i wanted to try something new.

Texas Savage
08-11-2010, 10:44 AM
If your weakness is in the bottom portion of the lift. Then why are you aiding that portion more and more.

Band lifts, chains, Board presses, all of these are avoiding the bottom part of the press, and you are just getting stronger on the top end.

If you are going to use them, use them to help your weaknesses.

KGM
08-11-2010, 10:51 AM
i plan upon competing equipped as soon as soon as i am satisfied with my raw work.

Will still be the same thing. Work your weaknesses with lifts that target them, be it raw or geared. Your goal is raw atm, so work those weaknesses.

damutt
08-11-2010, 12:06 PM
i plan upon competing equipped as soon as soon as i am satisfied with my raw work. Damutt, i actually tried that routine for 4 months and had less than stellar results, it just wasnt meant for me or i was doing something wrong. I got up to 200 pounds eating during that time too, but my lifts didnt progress with my weight. Ironaddicts had a 3 day i liked and used quite a bit, but it seemed like my lifts stalled after awhile so i wanted to try something new.

what were your results after 4 months on the simple power based routine...

DOA
08-11-2010, 12:12 PM
Ok I feel as people are attacking him, I could be wrong. But Puma this is how I feel. You are competing raw first. Work on your raw weaknesses first. Break your record and then if you wish to move on to geared powelifting then work on your weaknesses there. I do not compete but I want to increase my total. My training is pretty simple no chains or bands or insanely wakcy exercises. Swing by my log sometime and look at what I have been doing. It has been been working for me. If what you are doing has been working for you by all means continue. It is just something to think about. If you have any further questions you can PM me and I could email you my template as it is really easy to follow. Good luck

damutt
08-11-2010, 12:17 PM
this helped put my progression into a reality check

http://www.ironaddicts.com/forums/showthread.php?t=3385

http://www.ironaddicts.com/forums/showthread.php?t=19123

http://www.ironaddicts.com/forums/showthread.php?t=27260

these are the last 3 articles I will link. there is way to much info on this sight and you need to spend days reading it all to even start to understand it all.... you could purchase IA's ebook as I think it has most of his best articles in it and organized really well for you...

damutt
08-11-2010, 12:23 PM
its not an attack, its help! the only problem is that he seems to be ignoring it all..... Im no expert and thats why I am linking articles from the best but he needs to be reading more and tring to understand the process again that is why I am linking all the things I have already read....

PumaKrieg
08-11-2010, 09:54 PM
DE Band Squat WITH ELITEFTS MINI BAND

10x175x2

Speed Pulls

6x205x1

Lying Leg Curl

3x105x8

Ab Machine

2x100x10, 1x110x6

Overall, i felt this was a good workout, and this routine does seem to be helping my squat and deadlift out. Unfortunately, my college does not have a glute ham raise which i have really come to love; i might start checking out other gyms. I am really confused with the squats however. I thought the ELITEFTS mini band had more lbs of tension than the light band from last week. However, i was able to add 20 lbs with what i thought was a stronger band without losing any speed whatsoever. Am i reading these bands wrong?

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=138&pid=246

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=138&pid=247

PumaKrieg
08-13-2010, 03:13 PM
8/13/2010

I originally came in wanting to do some pause benching first, but the bench racks at my college are the worst i have ever seen. The highest setting was just barely in my reach, but i had to have people lift it up and out over big hooks and it was just far too high and completely ruined my back tightness and arch. The middle setting was directly even with my chest so it was too low and the bottom setting was absurd; it was even with the bench. My college did not have a power rack either.

Band DE Bench
8x115x3 with varying grips

3 Board Bench
1x205x5, 1x225x4, 2x225x5, 1x225x4

Dumbbell Rear Laterals
3x25sx8

Dumbbell Bent Over Row
1x75x8, 4x80x8

PumaKrieg
08-14-2010, 01:01 PM
8/14/2010

ME Box Squat
2x115x5
2x135x5
2x185x5
2x225x2

With Box/Bench
255x1
2x285xFail

Good Mornings
1x155x5
2x165x5

Dont know why but I just didnt have good control of my body off the box, maybe i should of done the warmups off the box to get in rhythm, because i basically plopped down on the box all of those and lost all tightness. Anyhow after the fails i decided it would be best to cut the workout a little shorter.

PumaKrieg
08-16-2010, 06:23 PM
Tried out another new gym today, they didnt have normal olympic barbells, only fat ones

ME FAT BARPAUSE BENCH (WITH WARMUPS PAUSED AS WELL)
2x115x5
2x135x3
2x185x2
1x215x1
1x225x1
1x235x1

PAUSE DB BENCH
1x60x10, 3x60x9, 1x60x10

TRICEP PD
1x160x7, 1x160x8, 1x160x10

Bent over Dumbbell Rows
5x80x10 although i had to drop the dumbells on 2 sets to regrip it fast

PumaKrieg
08-18-2010, 10:37 AM
after much thought, i think im going to go to straight weight cycles on DE days rather than using bands.

Squat cycle
Week 1 – 60% for 12 sets 2 reps
Week 2 – 65% for 10 sets 2 reps
Week 3 – 70% for 8 sets 2 reps

Bench cycle
Week 1 – 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60% (use three different grips: close, medium and wide)
Week 2 – 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65% (use three different grips: close, medium and wide)
Week 3 – 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70% (use three different grips: close, medium and wide)

This was gotten from http://www.elitefts.com/documents/top_3_squat_bench.htm

damutt
08-18-2010, 11:33 AM
you should get and read the EFS basic training manual. I think that if you do you will find that hte system that you are using is not based off of the westside theroy. I dont belive you are doing enough work for example your last bench Me day your log shows you lifting

ME FAT BARPAUSE BENCH (WITH WARMUPS PAUSED AS WELL)
2x115x5
2x135x3
2x185x2
1x215x1
1x225x1
1x235x1


the manual shows a work up to 235 it looks like this
Set x Repetitions x Weight
1x5x45
1x5x95
1x5x115
1x3x135
1x3x155
1x3x175
1x2x195
1x1x205
1x1x220
1x1x235

I also dont see any warm up work like dragging a sled, push ups or any of the other warm up exercise that they have listed

their list
Warm-up exercises
•Sled dragging (forward/backward)
•Body weight step-ups
•Body weight lunges
•Body weight squats
•Glute ham raises
•Reverse hyperextensions
•Back raises
•45-degree back raises
•Good mornings with jump stretch bands
•Lat pull-down (any grip/bar)
•Pull-ups
•Chest supported rows
•Push-ups
•Pull-throughs
•Any abdominal movement

I still think you would benifit from something more simple but if you wont change atleast get the manual and read what JIm Wendler and Dave Tate say to do with their program that you are tring to do....

I am not trying to be an ass Im just trying to give you some help

damutt
08-18-2010, 11:41 AM
here is a link to the book I am talking about
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=2797

PumaKrieg
08-18-2010, 04:28 PM
you should get and read the EFS basic training manual. I think that if you do you will find that hte system that you are using is not based off of the westside theroy. I dont belive you are doing enough work for example your last bench Me day your log shows you lifting

ME FAT BARPAUSE BENCH (WITH WARMUPS PAUSED AS WELL)
2x115x5
2x135x3
2x185x2
1x215x1
1x225x1
1x235x1


the manual shows a work up to 235 it looks like this
Set x Repetitions x Weight
1x5x45
1x5x95
1x5x115
1x3x135
1x3x155
1x3x175
1x2x195
1x1x205
1x1x220
1x1x235

I also dont see any warm up work like dragging a sled, push ups or any of the other warm up exercise that they have listed

their list
Warm-up exercises
•Sled dragging (forward/backward)
•Body weight step-ups
•Body weight lunges
•Body weight squats
•Glute ham raises
•Reverse hyperextensions
•Back raises
•45-degree back raises
•Good mornings with jump stretch bands
•Lat pull-down (any grip/bar)
•Pull-ups
•Chest supported rows
•Push-ups
•Pull-throughs
•Any abdominal movement

I still think you would benifit from something more simple but if you wont change atleast get the manual and read what JIm Wendler and Dave Tate say to do with their program that you are tring to do....

I am not trying to be an ass Im just trying to give you some help

I believe westside is simply RE, ME, and DE work, nothing more. Please show me where a westside template says you have to do those exercises listed above. Sled pulling is not westside specific, nor am i able to do it while sharing a dorm on campus in a college. I also did not mention that i always do two sets with the bar, and i should have and normally do two sets of 95 lbs on bench as well. I set my warmups up based on previous knowledge and what I have heard from Dave Tate on videos myself. In a benching seminar he said he likes to have people do at least 2 warmups per warmup set with a weight, and only go up if the weight feels easier the 2nd time. He also says to shoot for 30-40 warmup reps. Also, I thought it was common practice to make big jumps early on in warmups and smaller ones as you get closer to your max. The projected warmups you show there are all jumping by 10-20 pounds per and go against what ive been taught and read before so I am genuinely confused there. Its also just hard to sift through all the differing opinions found elsewhere, and makes this all hard to do. I am making changes to the program as told by the experienced here as well, such as dropping bands and focusing more upon work off the bottom.

PumaKrieg
08-18-2010, 04:43 PM
basically everything i do is pulled from

http://www.elitefts.com/documents/causal_friday.htm
http://www.elitefts.com/documents/bench_like_a_stripper.htm
http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-wsb-faq-primer-485278.html
http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

with a couple exercise variations just because i dont have a reverse hyper, GHR and stuff like that

damutt
08-18-2010, 06:29 PM
The info I am tring to give you is not my info it is info from a book written by dave Tate and Jim Wendler concerning the M. E method D.E method and repetion method you are doing. See the link I posted I think it may be helpful to you. Again I truely am tring to help I'm not tringmto be an ass and am sorry if you take it that way

PumaKrieg
08-18-2010, 08:41 PM
Wednesday 8/18/2010

DE Squat
12x160x2

Speed Pulls
6x205x1

Pullthroughs
125x10, 135x10, 145x10

Ab Machine
1x100x10, 2x110x10

Leg Curl
100x8, 110x8, 120x8

I had two problems with squatting. One is that i had a little bit of a nagging pain while squatting last week. Today it was full blown on the right side of the groin to the point i couldnt push that side of the hip out at all even when only using the bar. Oddly enough, the pain was very subdued when i switched over to box squatting after my warmups though. My problem with box squats is that I wasnt sitting back properly, which is probably because i dont really trust those thin benches and several times i ended up only half sitting on one of them. I need to find a gym here that has a box or build my own as soon as possible. Sorry for my complaints.

PumaKrieg
08-21-2010, 05:20 PM
8/21/2010 AT MELBOURNE YMCA

ME DEADLIFT
1x135x8
1x170x5
1x235x3
1x270x1
1x305x1
1x325x1
1x340x1
1x350x1

Good Mornings
3x170x5

Dumbbell Single Leg Squats
3x28.5'sx8

worked out at another new gym, because I was unsatisfied with my schools gym and another gym that i had a 1 week free pass to. While this YMCA wasnt perfect (doesnt have a full power rack, GHR, or Reverse Hyper machine) it was far better than the other two. I actually was pretty happy with this workout, although one guy working out there told me that their two types of olympic barbells both weigh different (36 and 41) respectively. I had used the 36 for deadlifts and one of the 41 pound ones for my good mornings but I didnt bother to weigh the bars myself. I am just going to keep to one of the bar types from now on, so that I can make sure i am consistently improving. This YMCA also had a foam roller which i loved and made good use of in between sets. I personally think i had another 10 pounds on me in the deadlift, so if all goes well, I am going to shoot for 375 in two weeks or so.

PumaKrieg
08-23-2010, 08:39 PM
8/31/2010 AT MELBOURNE YMCA

ME Pause Bench (WARMUPS PAUSED AS WELL)
2x45x5
2x95x5
2x115x5
2x135x3
2x185x2
1x225x1
1x235x1
1x245x1

Worth noting that for half of the sets from 45-135, i would put a foam roller underneath me to work on my arch. I thought this was actually a nice progression and nice workout although someone told me the barbell i was using actually only weighs 37 pounds, which if true would mean my weights for this week were a little off. I also brought with my camera to record my lifts and forgot to do it...

Pause Dumbbell Bench
3x63.5sx10, 1x63.5x8, 1x63.5x9 (Finally looks like some decent progression on these)

TRICEP PD
1x110x10, 1x120x9, 1x120x10

Bent over Dumbbell Row
1x85sx10, 4x85sx9 (I love doing these as i seem to be progressing on them fairly quickly, much better than i ever did on pullups/chinups or a barbell row... problem is i think this gym's dumbbells only go to 90s. I really would like to keep with this exercise, but weight limitations might stop me.

PumaKrieg
08-24-2010, 12:33 AM
I dont know if i ever really posted my stats as well. I am 5'8.5", weigh around 165-170, and my reach is 70". I can post any other stats people find important, but i dont really worry too much about that kind of stuff anymore.

PumaKrieg
08-25-2010, 09:14 PM
DE Box Squat
10x175x2

Speed Pulls
6x215x1

Pullthroughs
120x10, 150x10, 162x10

Seated Leg Curl
1x90x10

3 Sets Attempted GHR from Lat Pulldown machine

Ab Machine
1x110x10, 1x135x10, 1x145x10

http://www.youtube.com/watch?v=FZIG-k9g_vk
http://www.youtube.com/watch?v=YBRJ5ixC5-k
http://www.youtube.com/watch?v=UfYUDfQ4hbI
http://www.youtube.com/watch?v=LM2KnakscN4

I know my squat form wasnt my best, just because i didnt trust the little setup i used as a box, and i was afraid that if i threw my hips as far back as normal, that i would miss the piece of wood i had there. Regardless, please feel free to critique my form.

PumaKrieg
08-25-2010, 10:21 PM
can anyone see my videos?

DOA
08-25-2010, 11:09 PM
Yes I can, Your squats looked a tad slow out of the hole.

PumaKrieg
08-25-2010, 11:11 PM
Yes I can, Your squats looked a tad slow out of the hole.

I agree, although im confident that it is because i didnt trust what i was sitting down upon so my form wasnt quite normal.

PumaKrieg
08-29-2010, 09:08 PM
8/27/2010 (Oviedo YMCA)

DE Bench
8x120x3 (50%)
2x145x3 (60%)

3 Board Bench
3x225x5, 1x225x7, 1x225x8

Dumbbell Rear Laterals
2x25'sx10, 1x25'sx12

Dumbbell Bent Over Row
4x85'sx10, 1x85sx 20 (Left Hand) and 15 (Right Hand), could have gotten about 10-15 more with left and 5-10 more with right. Just the weight seemed really light for some reason and i was having no grip troubles and easily got my working #'s in so decided to go a little higher and see what i could get.

PumaKrieg
08-29-2010, 09:09 PM
8/28/2010
ME Box Squat (Orlando Barbell)
1x45x5
1x95x5
1x135x5
1x175x3
1x225x2
1x255x1
1x275x1
1x290x1
1x300x1

Good Mornings
1x180x5, 1x185x5, 1x195x6

Dumbbell Single Leg Squats
3x30'sx8

Ab Machine
1x120x10, 2x130x10

PumaKrieg
08-29-2010, 09:29 PM
Here are a couple of my sets of DE benching from friday. Please rip my form.

http://www.youtube.com/watch?v=ha_4-K6NP5c
http://www.youtube.com/watch?v=Fp1St6-IzBU
http://www.youtube.com/watch?v=ftE49tRYbzg

Unfortunately my cameraman may not have gotten the best angle?

PumaKrieg
08-30-2010, 10:02 AM
no comments on any form problems?

DOA
08-30-2010, 12:04 PM
Good speed but it looks like you are doing partial reps

PumaKrieg
08-30-2010, 12:38 PM
I am touching my chest, you just cant see from the angle :/

Or are you talking about something else?

PumaKrieg
08-30-2010, 12:40 PM
i tried to get one of my friends to get another set of 145 from a different angle and he didnt listen to my directions with the camera and only got me racking the weight after my reps.

damutt
08-30-2010, 01:22 PM
I am touching my chest, you just cant see from the angle :/

Or are you talking about something else?

See man thats the problem, someone comments and you argue with them, every single time..... you were not locking out your reps, thus the partial rep statement from the above poster.

You need to step back and read the whole thread you have here and see that when you ask advice, it is given, then you argue with the poster about how you are right and how they are wrong. So either stop asking questions or start appreciating the advice you are given. Oh and Im not talking about people like me giving advice there are several verified members that tried to help you early on.

just my .02 take it for what it is worth

DOA
08-30-2010, 02:44 PM
I am touching my chest, you just cant see from the angle :/

Or are you talking about something else?

No I mean like it doesnt look like your locking out but if you are that's fine lol

PumaKrieg
08-30-2010, 03:20 PM
See man thats the problem, someone comments and you argue with them, every single time..... you were not locking out your reps, thus the partial rep statement from the above poster.

You need to step back and read the whole thread you have here and see that when you ask advice, it is given, then you argue with the poster about how you are right and how they are wrong. So either stop asking questions or start appreciating the advice you are given. Oh and Im not talking about people like me giving advice there are several verified members that tried to help you early on.

just my .02 take it for what it is worth

You are a stupid dick just looking for an online fight. Do me a favor and please stay out of my log. I never said that i was right about anything or locking out, merely said that i was touching my chest because it was hard to see in the video and left the question "Or are you talking about something else?" so I could get more info about what i was doing wrong. You also obviously dont pay attention to my log, considering I have listened to the verified members by stopping bands and adding more paused work like exmgtoo and president fad said. Admittedly I do use boards which president fad said I should stop doing.

PumaKrieg
08-30-2010, 09:31 PM
Monday 8/30/2010 Melbourne YMCA

ME Paused Incline Press (WARMUPS PAUSED AS WELL)
2x45x5
2x95x5
2x115x5
2x135x3
1x175x2
1x205x2
1x215x1
1x225x1

Paused Dumbbell Bench
4x68.5'sx10, 1x68.5'sx9

Tricep PD
3x120x10

Bent Over Dumbbell Row
5x90'sx10

Here is a video of my 225 incline press
http://www.youtube.com/watch?v=uDb1OjNsbHU

DOA
08-30-2010, 09:39 PM
I screamed in pain when your elbows flared backward, try tucking in a bit more.

PumaKrieg
08-30-2010, 09:55 PM
Brian Schwab said i am horrible about that too and i must agree. I try to consciously tuck them on lighter weights and seem fine but as soon as i get to the heavy weights i forget everything. Maybe bringing my grip in more might help? I don't know.

Thanks for the tip! :)

PumaKrieg
08-30-2010, 09:59 PM
Also, is it reasonable to expect my bench to go up if i end up getting better at tucking or is it purely from a safety standpoint?

DOA
08-30-2010, 10:02 PM
Also, is it reasonable to expect my bench to go up if i end up getting better at tucking or is it purely from a safety standpoint?

For me it is both

kram
08-30-2010, 10:48 PM
See man thats the problem, someone comments and you argue with them, every single time..... you were not locking out your reps, thus the partial rep statement from the above poster.

You need to step back and read the whole thread you have here and see that when you ask advice, it is given, then you argue with the poster about how you are right and how they are wrong. So either stop asking questions or start appreciating the advice you are given. Oh and Im not talking about people like me giving advice there are several verified members that tried to help you early on.

just my .02 take it for what it is worth

I thought I'd mosey in here to see how you're doing on your way to reaching your record....but damutt just keeps on crapping on your thread, very distracting.

I usually don't do this, but damutt you should re-read a couple links & give a little more thought before hitting the reply button:
http://www.ironaddicts.com/forums/showthread.php?t=18980
http://www.ironaddicts.com/forums/showthread.php?t=17731

Also, I do not see how Pumakrieg is arguing with anyone. He may not necessarily be listening or changing his whole program (that is HIS decision), but I have seen NO arguing.

kram
08-30-2010, 10:59 PM
Pumakrieg,

Looking back at some of your other videos...are you getting enough leg drive on bench? I personally don't have my feet flat on the floor, but it looks like your pushing thru your ankles. If it works for you, so be it...just wondering if you could get a little more out of your legs without such a harsh angle on your ankles.

PumaKrieg
08-30-2010, 11:10 PM
I honestly think my lifts are going well and progressing nicely at this point. I have gone up nearly ten pounds for 5 sets of ten on dumbbell bench in 2 weeks and have recently been able to add 5-10 pounds on my rows per week, with the only problem being my limited grip and lack of dumbbells beyond 90 pounds at my gym. I was able to take 245 pounds somewhat easy on flat bench, easier than i would have on 8/02/2010 when i was 2 board benching around the same weight and last weeks 5 sets of 3 board on DE day felt awesome with the 225, so much so that I think i could have pulled out ten reps on the last set. In 3 weeks on deadlift, i managed to take the weight I pulled off of pins and take it from the floor much easier, so much so that I had another 10 pounds on me and plan to shoot for 375 this upcoming Saturday and 400 within a month to month and a half, all at 165 pounds and 18 years old. It was a little bit rocky starting off this routine, but because I stuck with it, and made adjustments as needed, I feel I am now starting to reap some decent rewards.

PumaKrieg
08-30-2010, 11:16 PM
Pumakrieg,

Looking back at some of your other videos...are you getting enough leg drive on bench? I personally don't have my feet flat on the floor, but it looks like your pushing thru your ankles. If it works for you, so be it...just wondering if you could get a little more out of your legs without such a harsh angle on your ankles.

I don't know if i am getting enough leg drive or not. Brian Schwab had me try the method i believe you use, but it didnt work well at all, perhaps because i wasnt used to it? I throw it in a set or two here or there to always try it out but always feel like im going to tip off the bench. Anyhow, if there is any advice you can give me as far as changing over to your style of feet position as easily as possible, then i would be more than willing to attempt to try it.

kram
08-30-2010, 11:41 PM
I honestly think my lifts are going well and progressing nicely at this point.

...was a little bit rocky starting off this routine, but because I stuck with it, and made adjustments as needed, I feel I am now starting to reap some decent rewards.

Good job man! Just keep a good training log so you can see what works & what doesnt. If your making consistent progress, keep at it till you stall. :top:

Re: Bench... I'm nowhere near as flexible as you...lol. I can't get that great of an arch & really don't need to for my purposes, so I don't pull myself that far back past the bar when setting up...but if that's working, keep doing it. I've seen other powerlifters with a similar set up. For me, having my feet a bit straighter & pushing thru the balls of my feet helps quite a bit.

PumaKrieg
08-30-2010, 11:53 PM
Good job man! Just keep a good training log so you can see what works & what doesnt. If your making consistent progress, keep at it till you stall. :top:

Re: Bench... I'm nowhere near as flexible as you...lol. I can't get that great of an arch & really don't need to for my purposes, so I don't pull myself that far back past the bar when setting up...but if that's working, keep doing it. I've seen other powerlifters with a similar set up. For me, having my feet a bit straighter & pushing thru the balls of my feet helps quite a bit.

I will definently try to tinker with it to see if I can come up with something better. Thank you for the help.

PumaKrieg
09-01-2010, 08:46 PM
9/1/2010 Melbourne YMCA

DE Box Squat
8x190x2

Speed Pulls
6x220x1

Pullthroughs
1x162.5x12, 1x162.5x13, 1x162.5x15

3 Sets GHR From Lat Pulldown Machine

Ab Machine
1x150x12, 1x160x10, 1x165x10

PumaKrieg
09-02-2010, 12:19 PM
Well i complained about my groin awhile back and i just want to further expand upon it. It has been bothering me for over a month now, even to the point that i cannot maintain proper squat form with the bar. My groin doesnt hurt at the bottom when i am pushing out, it seems to hurt more when im a little bit past the bottom, and is only on the right side. I have tried bringing my stance in significantly and it still does not help and I have been taking normal squats easy, only using as warmups for box squat, but the pain still has not subsided over the month. For whatever reason, it doesn't affect me at all on my box squats. I personally do not believe it is a flexibility issue.

PumaKrieg
09-02-2010, 11:50 PM
I am curious as to whether it is okay to go slow on the negative portion and pause on DE bench, then explode or does that go against the whole point of DE?

PumaKrieg
09-03-2010, 12:15 PM
I am curious as to whether it is okay to go slow on the negative portion and pause on DE bench, then explode or does that go against the whole point of DE?

should i post this question elsewhere?

DOA
09-03-2010, 12:21 PM
Ye i tried it and I did not like it. I feel going slightly faster on the way down makes the whole lift feel faster. But do as you wish. if you feel going controlled will help then test it out. Just don't disagree with me or damutt might come back lol

PumaKrieg
09-03-2010, 03:14 PM
Ye i tried it and I did not like it. I feel going slightly faster on the way down makes the whole lift feel faster. But do as you wish. if you feel going controlled will help then test it out. Just don't disagree with me or damutt might come back lol

haha, the worst part was that i wasnt even disagreeing with you. Thanks for the advice.

twitch
09-04-2010, 12:17 PM
9/1/2010 Melbourne YMCA
3 Sets GHR From Lat Pulldown Machine


Great Idea!

PumaKrieg
09-05-2010, 04:54 PM
Great Idea!

Thanks for the comment! I appreciate you checking out my log as well.

PumaKrieg
09-05-2010, 04:59 PM
9/03/2010 (OVIEDO YMCA)

DE Bench
8x135x3 (50%)
2x155x5 (60%)

3 Board Bench
4x235x5, 1x235x3

Dumbbell Rear Laterals
3x30sx10

Dumbbell Bent Over Row
5x95sx10 (had to regrip a decent bit though)

The DE bench sucked because i basically used it to mess with my form, trying to arch by staying on my toes only and by tucking more. I guess it was because i wasnt used to it, but it was ALOT harder. My friends told me i was very uneven and had slower speed. I actually had one set where i had a fairly mild arch and had my feet planted like normal and it felt great, but i could not recreate this. I thought the 5 sets of 235 was decent progress. I only missed 5 reps on the last set because i tried to work on tucking on it after getting the last 4 sets fairly easily without actively trying to tuck with the heavier weight.

PumaKrieg
09-05-2010, 05:03 PM
9/04/2010 (ORLANDO BARBELL)

ME DEADLIFT
1x135x8
1x170x8
1x235x3
1x275x1
1x315x1
1x335x1
1x350xFail

Good Mornings
195x5, 195x6, 195x5

Dumbbell Single Leg Squats
3x35sx8 (I dont feel like these do anything, other than balance)

Ab Machine
2x130x10, 1x130x15

My back was sore from messing with my bench form the day before so i knew it wasnt going to be the best coming in. At least i made progress on the good mornings. Jim Wendler suggested either the Power Squat, Belt Squat, or Lunge/One-leg squat for quads on ME squat/dead day and to be honest i hate them all. Are there any other lifts that could be put in there instead?

PumaKrieg
09-06-2010, 11:42 PM
9/06/2010

ME Pause Bench
2x45x5 (1 set with Foam Roller)
2x95x5 (1 set with Foam Roller)
2x135x3 (1 set with Foam Roller)
2x170x2
1x200x2
1x215x1
1x230x1
1x245x1
1x255x1
1x260xFail

This is all i got in because i didnt realize the gym was closing so early and they kicked me out. At least they let me finish my benching. I could go to my schools gym tomorrow no problem and get the rest of the work in but i dont know if that is a good idea or not.

Anyhow here is the 255 bench, and the 260 attempt. Judging from the 260, where is my weakness on bench or what should i be working on?

http://www.youtube.com/watch?v=QjciREKjjI0 (255)

http://www.youtube.com/watch?v=HaeWUC0SaWU (260 Attempt)

kram
09-07-2010, 09:33 AM
Looks like your elbows aren't staying tucked. From that angle of the video it appears you're flaring out (on the 255 & 260 lifts). Sticking point looks to be about 5~6 inches off your chest, similar to me. 2 board press has helped me quite a bit.

PumaKrieg
09-07-2010, 11:50 AM
Looks like your elbows aren't staying tucked. From that angle of the video it appears you're flaring out (on the 255 & 260 lifts). Sticking point looks to be about 5~6 inches off your chest, similar to me. 2 board press has helped me quite a bit.

i am having a real hard time with the tucking. I keep my index finger on the ring, which i believe is pretty much as wide as you can go in competition so that probably makes it harder, but I dont want to bring my grip in either. I am definently weaker when tucking as well, but maybe that will change.

PumaKrieg
09-08-2010, 07:06 PM
9/08/2010 (Melbourne YMCA)

DE Box Squat
12x185x2 (60%)

Speed Pulls
6x220x1

Pullthroughs with normal cables
162.5x13

Pullthroughs with new cables
2x245x10

3 Sets GHR from Lat Pulldown Machine

Ab Machine
170x10, 170x12, 180x10

Here are some videos.... feel free to give me advice upon them. I wasn't sure if i was leaning back enough and keeping my shoulders back on the deadlift because i was trying to reduce the amount of time i spend their at the bottom getting ready to lift.

185 Squats
http://www.youtube.com/watch?v=eNJD5i2anII
http://www.youtube.com/watch?v=IFdCejylLzo
http://www.youtube.com/watch?v=cb0ntZYv-ss

220 Deadlifts
http://www.youtube.com/watch?v=fTSevNmKfEM
http://www.youtube.com/watch?v=y_M9AY_3JfY
http://www.youtube.com/watch?v=9YJg4TpySgg

PumaKrieg
09-09-2010, 01:03 AM
Went and had a 24 Oz porterhouse which was a little :lame: to be honest. Far too much bone. Anyhow i thought i would share some pictures of myself, although i really don't look any different from previous pictures except that im getting a little fat and i lost my tan. Real men eat everything they can find. :ugh:

PumaKrieg
09-10-2010, 09:35 PM
Friday 9/10/2010 (Melbourne YMCA)

DE Bench
8x155x3 (60%) WIDE/MEDIUM/CLOSE
2x180x5 (70%)

2 Board Bench
2x225x7
1x225x6
1x225x4
1x225x3

Dumbbell Rear Laterals
3x33.5'sx10

Dumbbell Bent Over Row
1x100'sx10, 4x105'sx10

Wasn't particularly happy with the 2 board. As i failed on the 4 and 3, thinking i had one more rep in me which i did not. Rear laterals were not very strict form but I think that is okay.

Here are some videos. As always, i love comments and tips which I am sure I can use when I am trying to fix up my form.

http://www.youtube.com/watch?v=BWRTYk6osGQ 2 Board 225x7, last rep cut off
http://www.youtube.com/watch?v=ZSIEF4I94yg 180x5
http://www.youtube.com/watch?v=o2DSb5nFBlM 180x5
http://www.youtube.com/watch?v=y84gk2sF5kE 155x3 Mid Grip 1
http://www.youtube.com/watch?v=06AIjNVj4v0 155x3 Close Grip
http://www.youtube.com/watch?v=YgVBjg4C6Fs 155x3 Wide/Normal Grip
http://www.youtube.com/watch?v=dOwrbf1DpkA 155x3 Mid Grip 2

kram
09-10-2010, 10:17 PM
It's hard to tell from the video...but here's my observations:

Pause on the board. It looks like you miiight be doing it, but it almost looks like touch & go to me. I don't do a lot of board pressing, but I pause when I do & see that recommended in most cases.

Take a look at the second video down on this page for Tate's recommendations: http://train.elitefts.com/products/boards-products/board-press-boards/

Also, it looks you're tucking better in this video than previous video's tho it appears your arms get a little squirrely on a few reps (stay tight) & your left arm lags (?)...that could just be the angle of the video tho.

Keep up the good work man!

PumaKrieg
09-11-2010, 12:49 AM
It's hard to tell from the video...but here's my observations:

Pause on the board. It looks like you miiight be doing it, but it almost looks like touch & go to me. I don't do a lot of board pressing, but I pause when I do & see that recommended in most cases.

Take a look at the second video down on this page for Tate's recommendations: http://train.elitefts.com/products/boards-products/board-press-boards/

Also, it looks you're tucking better in this video than previous video's tho it appears your arms get a little squirrely on a few reps (stay tight) & your left arm lags (?)...that could just be the angle of the video tho.

Keep up the good work man!
Thanks! :party:

I was trying to pause but I don't think i held it long enough. I really liked that link, but one thing confused me. Tate kept talking about flaring out as a raw lifter, isn't that exactly what im being told not to do, or is there some way i am doing it wrong, as in i am supposed to flare towards the rack rather than out or something? I appreciate the help Kram and look forward to more advice as I go on.

PumaKrieg
09-11-2010, 09:41 PM
9/11/2010 (Melbourne YMCA)

ME Squat
2x45x10
2x115x5 http://www.youtube.com/watch?v=YgYuaq-z9ac
2x175x5 http://www.youtube.com/watch?v=XagNmHvSpTg
1x225x3 http://www.youtube.com/watch?v=UBZHYL6XFBA
1x265x1 http://www.youtube.com/watch?v=UeSgEosETWs
1x285x2 http://www.youtube.com/watch?v=XksD9KUTrb0
1x295x1 http://www.youtube.com/watch?v=yP2o0nylcKE
1x305x1 http://www.youtube.com/watch?v=Ut5W15NfQ-s

Good Mornings
3x210x9 http://www.youtube.com/watch?v=Y3GTBoWRYqg

Dumbbell Single Leg Squats (Finally found a way to balance but still think these suck)
1x38.5'sx10, 2x43.5'sx10

Hanging Leg Raises (Wow these are tough... i stopped as soon as my form broke down at all, should i keep going once range of motion is somewhat compromised?)
1x5, 2x4

I suck at squats, and have been doing them for several years now. What is wrong with my form?

Thanks

kram
09-11-2010, 11:05 PM
I don't man...squats looked good to me from that angle. Looks like you are getting good depth & speed out of the hole even on your heavy sets. The 305 was a grinder, but you got it. :top:

Only things I noticed you could maybe try is driving your head back to the bar, which can help keep you tight up top when the weight gets heavy.

Other small observation is it looks like you take almost 3 steps back after un-racking....if it works, fine, but to me, the less movement the better so you don't lose your tightness. Get under the bar, stay tight, unrack, 1 step back & squat.

vamshi
09-11-2010, 11:15 PM
nice squat dude. Looked tough but you had enough speed out of the bottom.

now..for ruining the hot wimminez page of my log, i am forced to post this in your log.

http://www.profilebrand.com/funny-pictures/category/people/318_hippo-man-rawr.gif

PumaKrieg
09-11-2010, 11:16 PM
I don't man...squats looked good to me from that angle. Looks like you are getting good depth & speed out of the hole even on your heavy sets. The 305 was a grinder, but you got it. :top:

Only things I noticed you could maybe try is driving your head back to the bar, which can help keep you tight up top when the weight gets heavy.

Other small observation is it looks like you take almost 3 steps back after un-racking....if it works, fine, but to me, the less movement the better so you don't lose your tightness. Get under the bar, stay tight, unrack, 1 step back & squat.

Thank you. Just seems everyone gets stronger than me so much easier on squats, and it isn't like i haven't neglected doing them in the past. How are my good mornings?

PumaKrieg
09-11-2010, 11:16 PM
nice squat dude. Looked tough but you had enough speed out of the bottom.

now..for ruining the hot wimminez page of my log, i am forced to post this in your log.

http://www.profilebrand.com/funny-pictures/category/people/318_hippo-man-rawr.gif

haha that is crazy... thanks :patriot:

kram
09-11-2010, 11:29 PM
Thank you. Just seems everyone gets stronger than me so much easier on squats, and it isn't like i haven't neglected doing them in the past. How are my good mornings?

Always somebody stronger...don't sweat it. I watch people flyyyyy past me on bench, but can't pull 315 off the floor. Just the way it goes...

Looks good...there's lots of little variations to GM's, but that's the way I do 'em.

The way youre driving your head back into your traps on the GM's is similar to what you can try for your squats. You don't necessarily have to look up, but keep your chest up & head back into your traps.

PumaKrieg
09-11-2010, 11:36 PM
Always somebody stronger...don't sweat it. I watch people flyyyyy past me on bench, but can't pull 315 off the floor. Just the way it goes...

Looks good...there's lots of little variations to GM's, but that's the way I do 'em.

The way youre driving your head back into your traps on the GM's is similar to what you can try for your squats. You don't necessarily have to look up, but keep your chest up & head back into your traps.

I definently can see how that helps and i have not been actively doing that. I will definently try to do it next time i max out, although i dont know if my good mornings are good enough to push up 300+ pounds like i do with 210 yet.

vamshi
09-11-2010, 11:49 PM
Thank you. Just seems everyone gets stronger than me so much easier on squats, and it isn't like i haven't neglected doing them in the past. How are my good mornings?

Lulz, not at all.

My squat 5RM goes up about 5 lbs per every 1.5 months.
Talked to IA and he said that he will get it going much faster.

:roll:

PumaKrieg
09-12-2010, 12:49 AM
Lulz, not at all.

My squat 5RM goes up about 5 lbs per every 1.5 months.
Talked to IA and he said that he will get it going much faster.

:roll:

My squat has gone up probably 50 pounds in the two and a half years i have been seriously training it. I only started deadlifting about a year and a half ago though, and I think deadlifting heavy once a week is just too much for me. Im hoping the goodmornings (which ive only just started doing), and the heavy deadlifts once every other week will push both my squat and deadlift numbers up significantly.

PumaKrieg
09-12-2010, 12:50 AM
Also, if my deadlift is weak off the floor, what should I be doing about that?

kram
09-12-2010, 10:21 AM
Also, if my deadlift is weak off the floor, what should I be doing about that?

Deficit deads & hamstring work (i.e. pullthru's, GHRs)

I like this article: http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/deadlift_diagnosis

Has some good suggestions part way down about your question.

PumaKrieg
09-12-2010, 12:58 PM
Deficit deads & hamstring work (i.e. pullthru's, GHRs)

I like this article: http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/deadlift_diagnosis

Has some good suggestions part way down about your question.

Thanks!

He suggested good mornings and glute ham raises, both of which I already do so that definently gives me hope, although I wish i had a real glute ham raise machine. I also do pullthroughs. Would it be okay to take speed pulls from a deficit or is that not exactly going to change anything since it is submaximal weights? I think I will do deadlift defecits for my ME work next week.

Anyway it looks like I am doing at least some of the right things then to fix my weakness so im hoping for big numbers to come.

DOA
09-12-2010, 01:24 PM
Thanks!

He suggested good mornings and glute ham raises, both of which I already do so that definently gives me hope, although I wish i had a real glute ham raise machine. I also do pullthroughs. Would it be okay to take speed pulls from a deficit or is that not exactly going to change anything since it is submaximal weights? I think I will do deadlift defecits for my ME work next week.

Anyway it looks like I am doing at least some of the right things then to fix my weakness so im hoping for big numbers to come.

Me too lol

PumaKrieg
09-12-2010, 01:48 PM
Me too lol

Awesome. How big of a deficit are you doing? I have no clue myself.

DOA
09-12-2010, 01:50 PM
I am going to be standing on 1 plate

kram
09-12-2010, 06:10 PM
Thanks!

He suggested good mornings and glute ham raises, both of which I already do so that definently gives me hope, although I wish i had a real glute ham raise machine. I also do pullthroughs. Would it be okay to take speed pulls from a deficit or is that not exactly going to change anything since it is submaximal weights? I think I will do deadlift defecits for my ME work next week.

Same here...wish I had a real GHR at my gym. I've tried every ghetto set up I can at a commercial gym, but I have a problem with my left knee that cripples me when I do them that way.

I'd have to do some searching as far as doing deficit deads on ME or DE days. I don't ever do them as breaking the weight off the floor has not been an issue for me.

PumaKrieg
09-13-2010, 08:42 PM
ME Floor Press with Middle Grip (Paused)
2x45x5
2x95x5
2x115x5
2x135x3
1x175x2
1x205x2
1x215x4
1x225x3
1x240x1 http://www.youtube.com/watch?v=xMo0Lg3F2Q8
1x250x1 http://www.youtube.com/watch?v=jhxuO1voG3w

Paused Dumbbell Bench
1x73'sx12, 1x73'sx8, 1x73'sx10, 2x73'sx9

Tricep PD
1x130x13, 1x140x9, 1x140x7

Dumbbell Bent over Row
110x10,8
110x10,9
110x10,8
110x10,6
110x10,10

Left hand has no trouble at all with rows, but right grip is severely weaker still. I have to drop the weight and regrip every couple of reps and in most cases i couldnt even pick it back up. I am considering using straps, but i really wanted to work on my grip some still. Maybe i will do half with straps and half without or something like that. At first I thought the floor presses where awesome; I did roughly the same weight that I used on regular bench a week ago and these are normally a lot harder for me. However, maybe I didn't pause properly and I noticed at least on the 245 set that I flared which is driving me crazy because I brought my grip in today hoping to stop that and it looks like it did not help. Feel free to give me any comments, tips, or ideas as it is greatly appreciated. Maybe the 250 floor press was a decent lift and i could look for a 270 pound 1 board next week.

DOA
09-13-2010, 09:21 PM
Anything to do with bench you crush me in. Nice job

PumaKrieg
09-13-2010, 09:45 PM
Anything to do with bench you crush me in. Nice job

odd thing is that i just checked earlier this week and i have a 72" reach at 5'9. I don't think benching should be my strong point but apparently it is. I also know that the distance between my foot and knee is extremely small even for someone my height (something Brian Schwab noticed when i was doing GHR), but i dont know what that affects.

oh and anything to do with squats you crush me in. You total more than me, and I really like watching your log and your videos. I look at it as some form of friendly competition, even though you probably don't. I just find our overall stats somewhat comparable, including age, size and lifts.

PumaKrieg
09-13-2010, 09:48 PM
Squats and deadlifts actually. :s:

PumaKrieg
09-20-2010, 07:17 PM
9/15/2010

DE Box Squat
10x210x2 (70%) --messed this up was supposed to do 65% but it seemed easy enough... plz tell me how my speed was and what i should do next week

Speed Pulls
6x225x1

Pullthroughs (old machine)
1x167x10, 2x165x12 (Pretty easy, limited on weight)

3 Sets GHR From Lat Pull Down Machine

Hanging Leg Raises
3x7,9,6

Videos

Box Squat
http://www.youtube.com/watch?v=tkii_E7fMaE
http://www.youtube.com/watch?v=3IxfUOYcAp4
http://www.youtube.com/watch?v=QQyUT6sEeck

Speed Pulls
http://www.youtube.com/watch?v=Wlfa1tjrXRc
http://www.youtube.com/watch?v=5XOrTk9onMQ

Hanging Leg Raises
http://www.youtube.com/watch?v=B_wgRqBDON4

Tell me what you think. I will post the rest of my workouts when I get back from eating dinner.

PumaKrieg
09-20-2010, 08:33 PM
Friday 9/17/2010

DE Bench
8x130x3
2x160x5

2 Board Bench
5 x 230 x 6,7,6,6,5

Dumbbell Rear Laterals
3x33.5'sx12

Paused Dumbell Row
5x110'sxWhatever (Paused left side, normal right)

Still having huge troubles with grip on right hand, left hand is perfectly fine. I need to go buy some straps and do half straps/half normal, because this is nothing more than grip work for me.

Videos

DE Bench
http://www.youtube.com/watch?v=fCYG0ftyTDw
http://www.youtube.com/watch?v=Qop_nrTQ7uM
http://www.youtube.com/watch?v=FBI-R1hmU4A
http://www.youtube.com/watch?v=I5HPpa9l5hc

DOA
09-20-2010, 08:40 PM
Here are my obesrvations.

DE squat- a tad slow out of the hole. But fast once you are out of it.
Speed Pulls- fine
DE Bench- make sure your as stays on the bench and keep your lower body tighter. Remember to push yourself into the bench.

PumaKrieg
09-20-2010, 09:11 PM
Saturday 9/18/2010

ME Deficit (OFF OF A 3.5 INCH BLOCK) Deadlift
1x135x8
1x170x5
1x235x3
1x275x1
1x315x3
1x335x2
1x350x1

Good Mornings
5 x 220 x 7,7,7,8,Lost Count

Dumbbell Single Leg Squats
3x49.5'sx10 (WANT TO DO SOMETHING ELSE, I HATE THESE)

Hanging Leg Raises
1x7, 1x8, 1x7

Videos

Deadlift Deficits
http://www.youtube.com/watch?v=zZ1pfWsb4G0
http://www.youtube.com/watch?v=AZEOYfz6hpU
http://www.youtube.com/watch?v=FyFmWG4Ran4

Goodmornings
http://www.youtube.com/watch?v=goTDtEMoeek
http://www.youtube.com/watch?v=hnb5Cb8Grko

I dont think my ROM on the good mornings was as good as last week, I came in very slow and I am still sore today from this workout as well. My last 3 sets after these two were better though. I am not sure what to make out of my deadlift deficits. I don't know how big of a difference a 3.5 inch deficit makes as I have never done it before. Either way, it was my 1 rep max from 2 weeks ago (although im confident i could have done more), and im pretty sure it is somewhat harder.

PumaKrieg
09-20-2010, 10:10 PM
ME Bench (NOT REALLY PAUSED)
2x45xWhatever
2x95x5
2x135x3
2x170x2
1x210x2
1x230x1
1x245x3
1x260x1
1x265xFail

Paused Dumbbell Bench
5x77.5'sx 10,8,7,8,8

Tricep PD
145x 10,10,9

Barbell Row (From Floor)
185x5, 3x195x5, 1x195x7

http://www.youtube.com/watch?v=GajRT-jeViY
http://www.youtube.com/watch?v=zY5ZgsxMzXY
http://www.youtube.com/watch?v=VBsArJu7EhI

PumaKrieg
09-20-2010, 11:03 PM
Anyhow my bench hasn't stalled but its slowed down... 5 lbs in two weeks, and im pretty sure I know what I did wrong. For one, I am not advanced enough to need to change the compound lift every week; from now on I will try to stick to a bench based lift for 2-3 weeks before switching to another one, so that I get a full benefit out of it. Also, I think it is time I change out my isolations. I hate barbell rows and pullups so i need to find out something i can do other than those two for lats. Please watch my videos and/or critique on my lifting.

Thanks!

PumaKrieg
09-21-2010, 03:12 PM
Saturday 9/18/2010

ME Deficit (OFF OF A 3.5 INCH BLOCK) Deadlift
1x135x8
1x170x5
1x235x3
1x275x1
1x315x3
1x335x2
1x350x1

Good Mornings
5 x 220 x 7,7,7,8,Lost Count

Dumbbell Single Leg Squats
3x49.5'sx10 (WANT TO DO SOMETHING ELSE, I HATE THESE)

Hanging Leg Raises
1x7, 1x8, 1x7

Videos

Deadlift Deficits
http://www.youtube.com/watch?v=zZ1pfWsb4G0
http://www.youtube.com/watch?v=AZEOYfz6hpU
http://www.youtube.com/watch?v=FyFmWG4Ran4

Goodmornings
http://www.youtube.com/watch?v=goTDtEMoeek
http://www.youtube.com/watch?v=hnb5Cb8Grko

I dont think my ROM on the good mornings was as good as last week, I came in very slow and I am still sore today from this workout as well. My last 3 sets after these two were better though. I am not sure what to make out of my deadlift deficits. I don't know how big of a difference a 3.5 inch deficit makes as I have never done it before. Either way, it was my 1 rep max from 2 weeks ago (although im confident i could have done more), and im pretty sure it is somewhat harder.

How were my deficit deadlifts? Never did these before so I wasn't so sure about them + standing a 3.5 inch block seemed like a lot.

DOA
09-21-2010, 03:20 PM
I stand on 1 45lb plate becuase I don't feel there is a need to go super deep.

kram
09-21-2010, 03:23 PM
Deadlift Deficits
http://www.youtube.com/watch?v=zZ1pfWsb4G0
http://www.youtube.com/watch?v=AZEOYfz6hpU
http://www.youtube.com/watch?v=FyFmWG4Ran4

Goodmornings
http://www.youtube.com/watch?v=goTDtEMoeek
http://www.youtube.com/watch?v=hnb5Cb8Grko


Looking good man! Nice lifting!

The 350 was a grinder...at a certain point towards the top, focus on pushing thru with your hips to lock it out. You would have locked it sooner if you had done so. Good job tho :top:

Couple reps here & there on the GM's were a little off, but on the whole you had some good, deep ones. Nice job!

kram
09-21-2010, 03:34 PM
I hate barbell rows and pullups so i need to find out something i can do other than those two for lats. Please watch my videos and/or critique on my lifting.

Thanks!

I'm sure you know, but you have lot's of options there...T-bar rows, DB Rows, 1-arm T-bar's...of course all the hammer rows, cables etc etc.

When I get stuck on flat bench what I found works for me is switching to declines. For instance if I'm doing 3x3's (80-90-100%) on flat bench & stall for a bit...I do declines (3x3 @ 90-95-100%) with some CGBP paused benching. I'll do flat bench on another day, usually static weight with like 3 sets of 5. After 4~6 weeks of that my sets of 3 start increasing again on flat & usually 1RM as well.

5lbs in two weeks is still an increase...keep it going to you completely stop. :top:

PumaKrieg
09-21-2010, 04:26 PM
I'm sure you know, but you have lot's of options there...T-bar rows, DB Rows, 1-arm T-bar's...of course all the hammer rows, cables etc etc.

When I get stuck on flat bench what I found works for me is switching to declines. For instance if I'm doing 3x3's (80-90-100%) on flat bench & stall for a bit...I do declines (3x3 @ 90-95-100%) with some CGBP paused benching. I'll do flat bench on another day, usually static weight with like 3 sets of 5. After 4~6 weeks of that my sets of 3 start increasing again on flat & usually 1RM as well.

5lbs in two weeks is still an increase...keep it going to you completely stop. :top:

Thanks for all the advice. You are the best.

PumaKrieg
09-22-2010, 08:38 PM
DE Box Squat
8x220x2

Speed Pulls
6x235x1

Pullthroughs (Friend welded attachment so i can add more weight to cable)
255x8
255x12
270x17 (Was odd i added weight and felt a lot easier)

3 Sets GHR From Lat Pulldown Machine

Hanging Leg Raises
x7, x10, x8 (Not really getting better at these may add weight)

Videos

Squat
http://www.youtube.com/watch?v=4-QjmTF9EyQ
http://www.youtube.com/watch?v=bbOR0_sdN8M
http://www.youtube.com/watch?v=y62aUVxHC2M

Speed Pulls
http://www.youtube.com/watch?v=JuAkKgIMsmM
http://www.youtube.com/watch?v=QkZRItUhSes
http://www.youtube.com/watch?v=vnOdhH3QPPA

Pullthroughs (You don't have to watch these if you dont want to :P )
http://www.youtube.com/watch?v=fNo51tjJgpk
http://www.youtube.com/watch?v=Whjpxf2WXo8

No worries, i wont post pullthroughs again, i just wasnt sure about my form

kram
09-22-2010, 10:23 PM
Pullthroughs (Friend welded attachment so i can add more weight to cable)
255x8
255x12
270x17 (Was odd i added weight and felt a lot easier)

I'll admit I clicked the PT vids for a sec on each...lol. I wanted to see what your friend welded up. I can't do pull thru's at my gym since the stacks are too light. :thumbsdown:

PumaKrieg
09-22-2010, 10:43 PM
I'll admit I clicked the PT vids for a sec on each...lol. I wanted to see what your friend welded up. I can't do pull thru's at my gym since the stacks are too light. :thumbsdown:

According to him it can hold an additonal 135 pounds, although I am not quite sure i trust it to that far. I added 75 pounds in plates today and it was still too easy, so 135 might not even end up being enough.

PumaKrieg
09-26-2010, 09:29 PM
9/24/2010 (Oviedo YMCA)

DE Bench
8x145x3 (55%)
2x170x5 (65%)

2 Board Bench
2x230x7
1x230x6
1x230x5
1x230x4

Dumbbell Rear Laterals
1x35'sx12
2x40'sx6

Strapped Bent over Dumbbell Row
2 Sets with 120
3 Sets with 130

PumaKrieg
09-26-2010, 09:42 PM
9/25/2010 (Oviedo YMCA)

ME High Box Squat
1x45x5
1x95x5
1x135x5
1x175x3
1x225x2
1x255x3
1x285x3
1x300x3
1x315x2
1x330x1
1x340xFail

Good Mornings
2x220x9
1x220x10
2x225x10

Pistol Squats onto a bench (Wanted to do something other than single/split leg squats)
3 Sets holding 25 pound dumbbell

Hanging Leg Raises
1x7
1x6

Ab crunch machine
1x110x10
1x130x9

What is the best way to go about adding weight to the pistol squats?

Videos

High Box Squats
http://www.youtube.com/watch?v=jAExDdo-OP4
http://www.youtube.com/watch?v=4hdXJjEGxcE
http://www.youtube.com/watch?v=8xOLZLR6gAo
http://www.youtube.com/watch?v=ZgZy5BRDUFM

Goodmorning
http://www.youtube.com/watch?v=fnTMWPDGv5U Will try to go lower next time, although i did do better on the later sets

PumaKrieg
09-26-2010, 09:48 PM
Here is a ME squat workout from exactly a month ago

8/28/2010 (Orlando Barbell)

ME Box Squat
1x45x5
1x95x5
1x135x5
1x175x3
1x225x2
1x255x1
1x275x1
1x290x1
1x300x1

Good Mornings
1x180x5, 1x185x5, 1x195x6

Dumbbell Single Leg Squats
3x30'sx8

Ab Machine
1x120x10, 2x130x10

I have added 20 pounds + 5-6 reps on goodmornings and around 30 pounds on squat. Not bad in my opinion, but I think I can do better for next month.

DOA
09-26-2010, 10:01 PM
Here is a ME squat workout from exactly a month ago

8/28/2010 (Orlando Barbell)

ME Box Squat
1x45x5
1x95x5
1x135x5
1x175x3
1x225x2
1x255x1
1x275x1
1x290x1
1x300x1

Good Mornings
1x180x5, 1x185x5, 1x195x6

Dumbbell Single Leg Squats
3x30'sx8

Ab Machine
1x120x10, 2x130x10

I have added 20 pounds + 5-6 reps on goodmornings and around 30 pounds on squat. Not bad in my opinion, but I will do better for next month.

You made a mistake I fixed it for you.

PumaKrieg
09-26-2010, 10:43 PM
heh didn't want to come off as being cocky, but I am going to give it all I have. Also, weighed in at 177 when at home which means I have put on about 12-15 pounds in a month and a half. I know some of it is fat, but I think 5-7 pounds of it may be muscle which is good in my opinion.

kram
09-27-2010, 09:08 AM
Dude...you're doing great! That's really good progress.

How did you do benching & with deads over the last month?

PumaKrieg
09-27-2010, 12:41 PM
Dude...you're doing great! That's really good progress.

How did you do benching & with deads over the last month?

Deadlifts

8/07/2010

ME Partial Deads (ON 3 PIN)
315x1
335x1
345x1
355x1


Good Mornings
3x155x5

vs

9/18/2010

ME Deficit (OFF OF A 3.5 INCH BLOCK) Deadlift
1x135x8
1x170x5
1x235x3
1x275x1
1x315x3
1x335x2
1x350x1

Good Mornings
5 x 220 x 7,7,7,8,Lost Count

PumaKrieg
09-27-2010, 12:44 PM
Dude...you're doing great! That's really good progress.

How did you do benching & with deads over the last month?

Bench

7/26/2010

ME 2 Board Bench (Superset with 1 Set of Band Internal Rotation)
225x2
240x1
255xFail
245x1
250x1

DB Bench (With 1 Second Hold at Bottom)
1x60x10
3x65x8
1x65x7

8/31/2010 AT MELBOURNE YMCA

ME Pause Bench (WARMUPS PAUSED AS WELL)
2x45x5
2x95x5
2x115x5
2x135x3
2x185x2
1x225x1
1x235x1
1x245x1


Pause Dumbbell Bench
3x63.5sx10, 1x63.5x8, 1x63.5x9

9/20/2010

ME Bench (NOT REALLY PAUSED)
2x45xWhatever
2x95x5
2x135x3
2x170x2
1x210x2
1x230x1
1x245x3
1x260x1
1x265xFail

Paused Dumbbell Bench
5x77.5'sx 10,8,7,8,8

PumaKrieg
09-27-2010, 12:47 PM
We will see what I put up on bench today for true 1 month progress. Unfortunately, I don't think my gym has a decline bench so I am going in close grip with a 1 board for 2-3 weeks.

kram
09-27-2010, 03:08 PM
Looking like good progress to me!

355 off the rack to 350 with a deficit...you should definitely stronger off the floor now.

250 off a 2 board to 260 off your chest...

Good stuff man, keep it going. :top:

PumaKrieg
09-27-2010, 10:33 PM
9/27/2010

ME 1 Board Bench

2x45xWhatever
2x95
2x135x5
2x175x3
1x230x2
1x250x2 (Close)
1x255x2 (Close)
1x260x1 (Mid)
1x270x1 (Wide)
1x275x1 (Wide)

Paused Dumbbell Incline Press
4x63.5'sx10

Tricep PD (Forgot ugh)

Kroc Rows
115 w/o straps

Static Barbell Holds
2x225

http://www.youtube.com/watch?v=CuXUpQH9dM0
http://www.youtube.com/watch?v=e00T9mwljyU
http://www.youtube.com/watch?v=awnOynCBHKE

DOA
09-27-2010, 10:37 PM
Super jealous of your bench workouts

PumaKrieg
09-27-2010, 11:14 PM
Super jealous of your bench workouts

i am super jealous of your total and angry that I forgot tricep PDs. I even left out one set of dumbbell presses because i didnt want the volume to be too high after 7 reps at 90%+ when i am generally closer to 4-5.

PumaKrieg
09-27-2010, 11:22 PM
I was looking through my log and decided to make it easier to see for myself and others.

Beginning
Bench: 250 (2 Board)
Squat: 295
Deadlift 355 (Partial)

After 1 Month
Bench:245 (Pause)
Squat: 300
Deadlift:350 (From Floor)

After 2 Months
Bench: 275 (1 Board)
Squat: 330
Deadlift: 350 (3.5" Deficit)

mickles
09-29-2010, 12:38 AM
you've made some good progress in two months, i am truly jealous of your pressing ability lol

PumaKrieg
09-29-2010, 08:42 AM
you've made some good progress in two months, i am truly jealous of your pressing ability lol

Thanks. I guess that is the one thing i am somewhat decent at. Hoping for that 400 deadlift to go up soon.

robbhensel
09-29-2010, 08:45 AM
You are making good progress. Keep up the hard work.

PumaKrieg
09-29-2010, 10:07 AM
You are making good progress. Keep up the hard work.

Thanks a lot. I am getting close to hitting three milestones all at once: a 300 pound bench press, a 400 pound deadlift and a 1000 pound total. Hopefully I will have these before Christmas. Have you competed in the Southern Powerlifting Federation before? Is it a good federation for me to get my feet wet in and learn a little from?

PumaKrieg
09-29-2010, 07:00 PM
9/29/2010

DE Box Squat
12x200x2

Speed Pulls
6x240x1

Pullthroughs
2x290x9
1x290x8

3 Sets GHR from Lat Pulldown Machine

Hanging Leg Raises
x9,x9,x7

Squats didn't feel good today for some reason. I was extremely slow out of the bottom, and i think i was slower than heavier weight from last week. I have been considering changing DE squats to some RE pause squat work, but I don't want to be one of those guys who changes stuff constantly, especially if i still appear to be making some gains. I will wait two weeks or so and see how it goes, could of just been a bad day.

PumaKrieg
09-30-2010, 10:09 AM
only got 3 hours of sleep instead of my normal 8, and because of that I feel horrible. I will probably sleep all day after class.

B.Money
09-30-2010, 02:16 PM
Nice progress! Thats awesome

PumaKrieg
10-01-2010, 10:26 AM
Nice progress! Thats awesome

Thanks!

Seems like I am sick, which sucks, however, it isnt bad at all yet so i still think i am going to go to the gym unless it gets worse. I missed my first class as well because i was so tired from lack of sleep. I slept through my alarm clock for an hour and a half. :nopity:

PumaKrieg
10-01-2010, 07:26 PM
Workout while slightly sick
10/01/2010

DE Bench
8x160x3 (60%)
2x185x5 (70%)

2 Board Bench
5x245x5,5,4,4,3

Kroc Rows W/o Straps
Used 120's

Static Barbell holds with "Fat Gripz"
3x115

PumaKrieg
10-02-2010, 11:23 AM
I am feeling a little worse today but still not bad at all. Basically I am really congested and that is pretty much it. A lot of times when I get sick, its a sign that it is time to deload, but generally my gains start to slow down, but this wasn't happening at all at the time. I think it is more likely I got sick because my lack of sleep one day after working out. Regardless, it has been at least ten weeks since I took a break, so I am going to go in today, still go intense but reduce the volume, and then take off monday through friday. The main reason i am going to the gym is because there is a subway there and I want subway but I am not going to drive 30 minutes there just for that. :)

PumaKrieg
10-02-2010, 03:55 PM
10/02/2010

ME Deadlift
1x135x8
1x175x5
1x235x5
1x275x3
1x315x3
1x335x3
1x350x2
1x375x1
1x385xFail

Goodmornings
1x240xNot today
1x225x6
1x225x9

http://www.youtube.com/watch?v=cvW1XjKDFC4
http://www.youtube.com/watch?v=RK60xsyQ9vo


385 came up about 3 inches off the floor but that was it. I think I would have hit 385-395 if I wasnt sick. I definently didnt feel too well there and thats why i cut the workout WAY short. Still, a "PR" while sick. :P

PumaKrieg
10-06-2010, 03:05 PM
still sick although im finally starting to feel a bit better. I think my first workout will be Saturday. I was told by some experienced lifters on this site to incorporate Deficit deads, rack pulls and sumo deadlifts but im not exactly sure how i am going to go about that. I may start using goodmornings as a ME exercise and then take turns running deficits and deads as RE work for a couple weeks each, but im not sure. I am also afraid of coming back, because despite common knowledge, i never come back strong at all after a week off and it takes me a good 2-3 weeks to get back into the hang of things. I just was doing so awesome that I want and plan to come back where i left off.

PumaKrieg
10-12-2010, 05:56 PM
Friday 10/08/2010 (Oviedo YMCA)

Light Benching Worked up to 225x4

Low Rack Bench
2x235x3

Tricep PD
1x80x12, 1x90x12

Kroc Rows
5x100s

Static Barbell Holds
2x185

PumaKrieg
10-12-2010, 05:59 PM
Saturday 10/09/2010 (Oviedo YMCA)

ME Goodmornings
2x45x10
2x95x5
2x135x5
2x175x3
2x215x2
With Belt
1x230x3
1x240x3
1x250x3
1x260x3
1x270x3
1x280x3

Deficit Deads off of 3 Forty-Five Pound Plates (4.5 Inch Deficit)
3x300x5

Box Pistol Squats Holding 15 Pound Dumbbell Per Hand
x8, x7, x8

Hanging Leg Raises with 5 Pounds added
x5, x5, x4

Actually thought this was a decent workout. Too many sets on goodmornings because I was not sure how I would do and the weight always felt heavy, and i didnt think i could throw on ten more pounds but i kept doing it and kept getting it.

DOA
10-12-2010, 06:01 PM
Nice job on the deficits man but be careful those are awful high.

PumaKrieg
10-12-2010, 06:03 PM
Monday 10/11/2010 (Oviedo YMCA)

ME 1 Board Bench
2x45xWhatever
2x95x5
2x135x5
2x185x3
1x215x2
1x245x3
1x255x1 (Failed Second Rep)
1x265xFail

Paused Dumbbell Incline Press
2x70'sx10
1x70'sx7
1x70'sx6
1x70'sx5

Tricep PD
1x100x4 + 90x4
1x90x7
1x90x6

Kroc Rows (Left Hand-Right Hand)
1x25-15
1x15-11
1x14-17

ME 1 Board bench sucked. Got completely plastered and couldnt even lift the bar off the board. This is 10 pounds less than what i put up a week before. I was expecting this coming in though, because no matter what I do on a deload, I always do horrible when i come back. I made sure to get 8 hours of sleep a day and I ate exactly the same despite not working out but I just was not able to pick up where i left off.

PumaKrieg
10-12-2010, 06:05 PM
Nice job on the deficits man but be careful those are awful high.

Yea, I did not realize it was so high until i measured it afterwards. It was actually really easy though, and I focused on keeping the bar up along my shins the whole time and thrusting my hips forward which i normally forget to do until later.

kram
10-12-2010, 09:30 PM
I was expecting this coming in though, because no matter what I do on a deload, I always do horrible when i come back. I made sure to get 8 hours of sleep a day and I ate exactly the same despite not working out but I just was not able to pick up where i left off.

Did you take a week completely off?

If I take a week completely off, I always come back weaker. Takes me 2 weeks or more sometimes to get going again.

If I deload by just decreasing volume or intensity I'm good to go the following week. I've read experiences of others on this board that respond the same way. Different strokes for different folks..

PumaKrieg
10-12-2010, 09:52 PM
Did you take a week completely off?

If I take a week completely off, I always come back weaker. Takes me 2 weeks or more sometimes to get going again.

If I deload by just decreasing volume or intensity I'm good to go the following week. I've read experiences of others on this board that respond the same way. Different strokes for different folks..

I reduced the volume and intensity for 3 workouts and skipped 2 I believe.

PumaKrieg
10-13-2010, 11:32 PM
10/13/2010

DE Box Squat
12x195x2 (60%)

Speed Pulls
6x240x1

Pullthroughs
1x290x9
2x290x12

3 Sets GHR (+5 Lbs)

Hanging Leg Raises (+5 Lbs)
2x5
1x6

Workout went very slowly today... took long breaks. Unfortunately forgot my cable attachment i use for pullthroughs because i was in a hurry to leave because i had class at 8:00 and i wasnt going to get home from the gym until 7:00 and i still had to eat.

ehopkins932
10-15-2010, 06:18 PM
Good job on the speed work bro. And like someone said above, too much of a deficit will retard the motor pattern. Josh Bryant talked about it in one of his articles or Q&A things and Ive experienced it myself.

twitch
10-15-2010, 07:08 PM
Monday 10/11/2010 (Oviedo YMCA)
I was expecting this coming in though, because no matter what I do on a deload, I always do horrible when i come back. I made sure to get 8 hours of sleep a day and I ate exactly the same despite not working out but I just was not able to pick up where i left off.

You expect to do poorly and you do? That sounds like a self-fulfilling prophecy. As for the deloading, that must suck to have that awful rebound. I usually come back stronger. Have you tried any other way of deloading?

Still stronger that me by a long shot. Keep it up Puma!

PumaKrieg
10-16-2010, 11:19 PM
10/15/2010

DE Bench
8x130x3 (50%)
2x155x5 (60%)

2 Board Bench
1x245x4 (Old Bench Style)
1x245x5
1x245x4
1x245x5
1x245x4

Dumbbell Rear Laterals
1x45sx5
1x40sx9
1x40sx8

Chins
x5, x4, x3, x2

Kroc Rows With 90 Lb Dumbbell
15-15
15-14
18-18

2 Board bench was about the same as two weeks ago when I first started getting sick, probably a little bit weaker. Kroc rows sucked but that might of been because I did chins before although they were not hard, but they always have hurt my shoulders like hell so i tend to stay away from them and dips. I have a video of my new bench style i was trying out. I had balance problems with it on full ROM sets, but did not have it with the 2 board probably because I did not have to go down as far. I wish I had a video of my new bench form on the last set or two of board bench, once I started to settle down with it a little bit. Still not sure if I will keep this form or not, feels like I get a lot more of an arch and more leg drive but have no balance whatsoever. Balance may come with time though.

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

PumaKrieg
10-16-2010, 11:39 PM
10/16/2010

ME Goodmornings
1x45x10
1x95x5
1x135x5
1x175x5
1x215x2
With Belt
1x240x3
1x270x3
1x280x3
1x290x3 (Iffy form?)

Deficit Deads Off of 2 Plates (3" Deficit)
3x320x5

Box Pistol Squats holding 5 pounds per hand on a lower box
3 Sets

45 Degree Back Raises held at top and bottom for a bit
1x35x10
1x45x10
1x55x10

Ab Machine
1x165x10

Cable Crunches
1x120x10
1x130x10

I was not confident that my 290x3 goodmornings were good enough form. Love the addition of the 45 degree back raises because it was brutal holding the position at the top. Still cannot find a quad exercise I really like and I am tired of all this one leg stuff that I have a hard time balancing on so it is hard to make strength progressions. I thought the deficit deads were good although I really wish I had enough room on my camera to get a video of them, because I am afraid I may still be stiff legging it to some degree.

http://www.youtube.com/watch?v=rvX7408thQc

NorwegianGuy92
10-17-2010, 03:19 AM
Those are some heavy good mornings!
Overall great lifting from what I've seen here so far

Subbed :)

twitch
10-17-2010, 09:30 AM
Those are some heavy good mornings!
Overall great lifting from what I've seen here so far

Subbed :)
So true. Puma has some big numbers. Strong GM's Puma!

PumaKrieg
10-17-2010, 02:11 PM
Those are some heavy good mornings!
Overall great lifting from what I've seen here so far

Subbed :)

haha thanks. I have been following your log as well. Congrats on your meet.

PumaKrieg
10-17-2010, 02:13 PM
So true. Puma has some big numbers. Strong GM's Puma!

Thanks. Congrats on the job!

NorwegianGuy92
10-17-2010, 02:34 PM
haha thanks. I have been following your log as well. Congrats on your meet.

Thanks man, and good luck on the WR :)
You're 18, right? But you said in your OP that you had two years to attempt this? So you are a teen until 20 in the IPA?

PumaKrieg
10-17-2010, 02:39 PM
Thanks man, and good lock on the WR :)
You're 18, right? But you said in your OP that you had two years to attempt this? So you are a teen until 20 in the IPA?

I guess I should of worded that better. I have just under two years because I have all of 18 and all of 19 to get the world record. I will probably look for a competition to do a month or two before i turn 20.

NorwegianGuy92
10-17-2010, 03:59 PM
I guess I should of worded that better. I have just under two years because I have all of 18 and all of 19 to get the world record. I will probably look for a competition to do a month or two before i turn 20.

That's how I understood it, you worded it just fine :)

I was just wondering because as of January I'm not a teen anymore, in my fed. In the IPF you go from sub-junior to junior as of 1st January in the year you turn 19.

Or maybe you're just talking about teen records, and not specifically in the sub-junior category? If so, I just misunderstood :P

PumaKrieg
10-18-2010, 09:55 PM
10/18/2010

ME 1 Board Bench
2x45xWhatever
2x95x5
2x135x5
2x175x3
1x230x2
With Board
1x250x2 (Close)
With Board and Trying on Belt
1x255x2 (Close)
1x265x1 (Mid)
1x275x1 (Wide/Normal Grip)

Paused DB Incline Press
1x70x10
1x75x10
2x75x8
1x75x6

Kroc Rows with 90lbs
5 Sets (I lose track on these too easy)

Chins
1x5, 1x4, 1x3

Tricep PD (Forgot to do earlier)
1x140x12
2x150x5

Guess I am back to normal now, but at the cost of 2-3 wasted weeks, which puts me all the more behind xfactor. I forgot to record my last set with 275 using my new bench style too, which sucks because I wanted to get it critiqued. Apparently one of my arms is shooting up faster than the other although I am able to lock it out evenly at the top. What should I be doing about this if DB presses do not seem to be doing the trick? It is not noticible to me, but it is apparently to everyone else.

PumaKrieg
10-20-2010, 10:21 PM
10/20/2010

DE Box Squat
8x210x2 (65%) Was supposed to be 10 sets

Speed Pulls
6x245x1

Pullthroughs (Pausing at Bottom)
290x4, 290x5, 290x4

3 Sets of GHR (+10 Pounds)

2 Sets Hanging Leg Raises (+10 Pounds)
2x3

1 Set of Hanging Leg Raises (Bodyweight)
1x12

My past two DE squats have been very slow since being sick, so much so that I will probably drop them a good 30 pounds. When warming up, I was also having big trouble with my knees tracking in which is something I thought I fixed awhile back but for some reason has popped back up again after being sick. I probably need to throw in some abductor and adductor work or something. Tried finding a way to make the pullthroughs harder as i cant add much more weight but i dont think holding them at the bottom was the way to do it. I am really considering changing my DE squat to RE work.

PumaKrieg
10-20-2010, 10:30 PM
I forgot to mention that my lower back started hurting really badly as soon as I started squatting, even with just the bar, but it went away 30 minutes later and feels fine now. It did not hurt at all before squatting either but the pain during that period of time was the worst back pain i ever had.

DOA
10-20-2010, 10:35 PM
Instead of DE work you can try SE (submaximal effort) I was triyng to find it for you but I can;t find the article for some reason. the reaosn this could be beneficial is because DE taxes the CNS a lot more than you would think. (Article speaking not me)

PumaKrieg
10-25-2010, 10:16 AM
10/22/2010

DE Bench
8x145x3 (55%)
2x170x5 (65%)

3 Board Close Grip Bench
Tried to start with 255 but only got one
5x245x4

Dumbbell Rear Laterals
40x10
40x8
40x9

Kroc Rows with 90 Pound Dumbbell
28-28
22-22
18-19

Chins
x5, x3 (Fail 4th lol)

PumaKrieg
10-25-2010, 10:21 AM
10/23/2010 (Oviedo YMCA)

ME Goodmornings
1x45x10
2x95x5
2x135x5
2x175x3
1x215x2
With Belt
1x240x3
1x270x3
1x280x3
1x290x3
1x300x3
1x310x3

Deficit Deads off of 2 Plates (3" Deficit)
2x320x5

Pistol Squat Work

45 Degree Back Raises
3x60x10

Ab Machine
135x12
145x12
150x5


I don't know if my form on goodmornings is good enough or if i get enough range of motion. I simply try to go as far down until my arch gives out and my lower back starts to round a little. I think you can see that in the videos. I think my deadlift form is shit so i got pissed off after the second set and called that quits. The weight is not heavy, and if I can lift it for 5 with shit form I would think I could pull it once properly, but whatever.

http://www.youtube.com/watch?v=kGThKQTBe_8
http://www.youtube.com/watch?v=lhnKCj4EFDs
http://www.youtube.com/watch?v=FMdJq7qRYvY
http://www.youtube.com/watch?v=2FOGBbc0UcY

PumaKrieg
10-25-2010, 11:11 PM
ME Floor Press (Legs Straight Out)
2x45x10
2x95x5
2x135x5
2x175x3
1x215x2
1x230x3
1x245x2
1x255x1
1x265x1
1x275xFail

Tricep PD
1x150x8
2x150x7

Paused DB Incline Press
1x80'sx7
1x80'sx6
2x80'sx5
1x80'sx4

Kroc Rows with 90 Lbs
22-22
22-22
23-21
Dont remember :/

Chins
1x4, 2x3

I thought i would be ending around 255 on Floor Press because the legs out version is supposed to be harder and I thought it was a lot less than your regular bench, but 255 and 265 flew up no problems at all. Unfortunately I got too greedy going for 275 and I hit a major lockout pretty fast. I have the video but it is having some problems uploading, i will post it when it works.

PumaKrieg
10-26-2010, 10:11 PM
Here is the 275 fail.... Not much to see but it is going up next week

http://www.youtube.com/watch?v=LKQO8rdgLNo

kram
10-26-2010, 10:47 PM
I don't know if my form on goodmornings is good enough or if i get enough range of motion. I simply try to go as far down until my arch gives out and my lower back starts to round a little. I think you can see that in the videos.

Well...to me it doesn't look like you're getting full ROM with the heavy weight.

I'm gonna quote something that Wendler said about GM's from the 5/3/1 book:

"The first mistake people make with good mornings is treating the exercise as a movement and not as a muscle builder/strengthener. When it’s used as a movement, form is usually thrown out the window, and weight is all that matters. This is not a good idea. The good morning is used to build your lower back and hamstrings, so perform the exercise in a way that hits these muscles correctly. This means pushing your butt way back, trying to keep somewhat of an arch in your back, and using as full a range of motion as you can. Don’t be Half Rep McGee. You don’t have to go very heavy on these. I’ve used 500 pound loads with this movement, but I’ve gotten more out of doing 185 for strict reps."

Of course that's not gospel, but good food-for-thought. I've also found I get more out of strict reps on GM's than partial ROM reps with heavy weight.

PumaKrieg
10-26-2010, 10:52 PM
Well...to me it doesn't look like you're getting full ROM with the heavy weight.

I'm gonna quote something that Wendler said about GM's from the 5/3/1 book:

"The first mistake people make with good mornings is treating the exercise as a movement and not as a muscle builder/strengthener. When it’s used as a movement, form is usually thrown out the window, and weight is all that matters. This is not a good idea. The good morning is used to build your lower back and hamstrings, so perform the exercise in a way that hits these muscles correctly. This means pushing your butt way back, trying to keep somewhat of an arch in your back, and using as full a range of motion as you can. Don’t be Half Rep McGee. You don’t have to go very heavy on these. I’ve used 500 pound loads with this movement, but I’ve gotten more out of doing 185 for strict reps."

Of course that's not gospel, but good food-for-thought. I've also found I get more out of strict reps on GM's than partial ROM reps with heavy weight.

I know if I go much lower, my toes pick up off the ground so that I am resting only on my heels and I basically lose my balance. This happens even with the bar. I guess it is a sign of hamstring inflexibility? Anyhow thanks Kram, I will lower the weight next time and focus on hitting lower. I really appreciate all your help.

DOA
10-26-2010, 11:01 PM
I agree and disagree with that. I find both ways it helps me. Heavy and half rom and light and strict. I am feeling that when done as an ME movement there is no way they can be kept 100 percent strict. I guess people you have to just find what works for you.

kram
10-26-2010, 11:17 PM
I guess it is a sign of hamstring inflexibility? Anyhow thanks Kram, I will lower the weight next time and focus on hitting lower. I really appreciate all your help.

That could be the case...but, sometimes video can be deceiving. If you feel you're getting a full ROM, keep at it, especially if you're progressing with the weight :top: With that said, I looked back at one of your other videos with a little lighter weight & it seemed like you were getting your hips farther back, which, in general, is what you want to do with GM to work the posterior chain/hamstrings.

I agree and disagree with that. I find both ways it helps me. Heavy and half rom and light and strict. I am feeling that when done as an ME movement there is no way they can be kept 100 percent strict. I guess people you have to just find what works for you.

Yep! Like I said, don't take that as gospel, find what works for you & allows you to keep progressing.

Some guys stress so much about form they hold themselves back. For instance, I recently helped a friend with his deadlift form. He was a little ocd over the right way to do this, the right way to do that etc etc...I just told him, "lift the dang weight off the floor, I don't care how you do it!" Boom! PR for him!

At the same tho, I almost always recommend a full ROM over half-reps & as good a form as you can muster with ME lifts as there is greater potential for injury.

PumaKrieg
10-27-2010, 10:42 AM
On 10/22/2010 some of my friends had a little powerlifting competition.

#1
Height: 6'2"
Weight: 172
Squat: 200
Bench: 225
Deadlift: 310
Total: 735

#2
Height: 5'10"
Weight: 153
Squat: 225
Bench: 195
Deadlift: 340
Total: 750

#3
Height: 6'2"
Weight: 184
Squat: 245
Bench: 170
Deadlift: 340
Total: 755

#4
Height: 5'7"
Weight: 128
Squat: 185
Bench: 180
Deadlift: 285
Total: 650

None of them seriously lift, as in they neglect their lower body, which I think is easy to see by the results. Person #1 is an on and off lifter, where he will work out for a month or two then stop cold for a couple of months. Person #2 has been lifting for two years and has stopped squatting and deadlifting because of mild scoliosis. I know next to nothing about that, so I don't really try to influence him one way or another. Person #3 has been lifting for three months and at least somewhat listens to what I tell him to do. Person #4 was on the weightlifting team with me in highschool, and used to have a better squat and deadlift but is just getting back into lifting after taking off all summer, and has not yet started back up doing lower body work because most of the others do not do it either.

PumaKrieg
10-27-2010, 10:34 PM
10/27/2010

DE Squat
12x185x2 (60%)

Speed Pulls
6x250x1

Pullthroughs
200 (dont remember reps)
225x11
250x10

GHR (+15 Lbs)
5, 6, 5

Hanging Leg Raises (+10 Lbs)
7, 8, 8

Abduction Machine
125x12
165x12
170x13

Adduction Machine
85x15
95x15
130x15

Note: Superset Ad and Abduction Machine
Note: Dropped weight on pullthroughs to focus more on form but it was still really easy so I think i was doing okay before

PumaKrieg
10-27-2010, 10:42 PM
Also forgot to mention I had some stupid bicep curler try to steal my flat bench I was using to do dumbbell rows on. He goes and tries to steal it from right in front of me, and I told him that I was using it but he could use it in between sets if he wanted. His response was "How about we arm wrestle for it?" I told him I am game for that, and that was as far as it escalated. I do not care if he was joking or not, he was a cocky bastard and too many guys my age have far too big of an ego. Other guys my age that piss me off are the ones who stand in front of the mirror flexing all day and pretending to throw punches and shadow box when it is obvious they have no technique or formal training.

NorwegianGuy92
10-28-2010, 03:27 AM
Haha, almost every gym has those kinds of guys! Well, be glad you know better ;)

DOA
10-28-2010, 05:19 PM
Here we go found that article if you feel De work isn't working for you. http://www.elitefts.com/documents/Questioning_Training_Methodology.htm I am going to try and implement some of this.

PumaKrieg
10-30-2010, 04:47 PM
10/29/2010

DE Bench
8x155x3 (60%)
2x185x5 (70%)

3 Board Close (For Me) Grip Bench
2x250x6
1x250x5
1x250x3 (Brought a rep too low)
1x250x5

Dumbbell Rear Laterals
40x8,9,7 (No improvement... disappointed)

Kroc Rows with 90 Pound Dumbbell
29-Bad
20-25
17-19
Started another set but was visibly burnt out already so decided i will stick to 3 sets of these from now on unless i lower the reps

Chins
X6, X4, X3

Overall, not bad. The bench went up 5 pounds + 2 reps in a week so I am still making huge progress there, otherwise no PRs or anything.

PumaKrieg
10-30-2010, 04:54 PM
10/30/2010

ME Box Squat
2x45x5
2x115x5
2x155x5
2x185x3
2x225x2
[With Box + Belt]
1x250x3
1x285x2
1x295xFail

Deficit Deads off of a 2 Plate (3" Deficit)
325x0
320x0
315x0
315 from floor x 0

Pistol Squat Work (2 Sets)

45 Degree Back Raises
3x70x10

Ab Machine
150x5
150x7
150x8

This is the most confused I think I have ever been. My squat and deadlift just suddenly tanked, and dropped by a considerable amount. The only thing I can think of, is that I added in Abductor/Adductor work (which was light and I wouldn't think would be a big deal?)

and I followed the advice of some posters on here and tried to change GMs from my supplemental exercise to my primary ME lift and started deadlifting each week from a deficit rather than a deadlift variation every 3 weeks or so like I was doing before. I also added in a hamstring exercise on ME day with 45 degree back raises. I did all of this 3 weeks ago now I believe and my lifts dropped since then, so I feel something here is to blame and must be changed.

Note on deficits as well:
2 weeks ago: 3x320x5 Pretty easy
1 Weeks ago: 2x320x5 Hard, had to cut out a set because of it
This week: Couldn’t even get it off the floor

Should I just stick with it for a week or two? Is this one of those scenarios where I just have to get used to the new increased workload and I will bounce back in a week or two? Sorry for the rant, I am just pretty pissed right now that my squat and deadlift do not increase at the same rate as my bench regardless of the fact that I have always given them the same respect.

PumaKrieg
11-01-2010, 08:43 PM
ME Box Squat 285x2
http://www.youtube.com/watch?v=Is8ENjUnW4A

ME Box Squat 295xFail
http://www.youtube.com/watch?v=3MLQo0XMJMc

Dont know what is going wrong here!

PumaKrieg
11-01-2010, 08:53 PM
11/1/2010 (Melbourne YMCA)

ME Floor Press
2x45x10
2x95x5
2x135x5
2x175x3
1x215x2
1x245x3
1x260x2
1x275x1
1x275xFail

Tricep PD
2x155x11
1x155x9

Paused DB Incline Press
1x80'sx7
2x80'sx6
1x80'sx4
1x80'sx5

Kroc Rows with 95 Lbs
22-18
18-19
18-19

Chins
x5, x4, x3

http://www.youtube.com/watch?v=qdhz4Q_F9NM

PumaKrieg
11-02-2010, 11:38 PM
I was thinking about what Kram said, that I was not using proper form on goodmornings. Maybe that is why my squat and deadlift failed, because I was doing an ineffective exercise.

PumaKrieg
11-03-2010, 10:30 PM
DE Squat
10x195x2 (65%)

Speed Pulls
6x250x1

Pullthroughs
265x8
2x265x10

3 Sets GHR (+15 Lbs)
Was 6-8 reps per set but some reps were better than others

Hanging Leg Raises (+15 Lbs)
x4
2x6

Abduction Machine
175x10
2x175x12

Adduction Machine
140x15
150x11
160x12

Note: Adduction and Abduction Machines were supersetted

kram
11-04-2010, 10:49 AM
ME Box Squat 285x2
http://www.youtube.com/watch?v=Is8ENjUnW4A

ME Box Squat 295xFail
http://www.youtube.com/watch?v=3MLQo0XMJMc

Dont know what is going wrong here!

Looks like you have a fan in the first vid! ;-) Anyway, looks like you're not getting you hips/butt/hams firing to get off the box. You've probably seen this, but I always liked Dave Tate's instructions in this vid: http://www.youtube.com/watch?v=Ue_GrU4mhqc


Also, I'm wondering if the ME goodmornings are the culprit; they are gonna cause a hell of a lot more CNS fatigue than some adducter/45 deg extension work which will cause your deads/squats to tank.

PumaKrieg
11-04-2010, 01:55 PM
Looks like you have a fan in the first vid! ;-)

haha yeah she came up and started talking to me after that set. :letsdoit:

I know I am slow right off of the box regardless of the weight. I just watched the video and it sounds good, i just wish I had someone to show me it in real life and critique my form. I do know that my box squat form feels different than what it did a few months ago when i was training under Brian Schwab though.

DOA
11-04-2010, 10:48 PM
Nice pickup and nice squatting. This is going to be alot closer than I thought.

PumaKrieg
11-04-2010, 11:19 PM
Nice pickup and nice squatting. This is going to be alot closer than I thought.

those squats sucked. :ugh:

I hit 335 off of just a slightly higher box a month ago.

PumaKrieg
11-04-2010, 11:22 PM
Nice pickup and nice squatting. This is going to be alot closer than I thought.

Did you originally think you were going to kill me or the other way around? :nutkick:

I am fairly certain you will win, but having a goal over my head helps me push harder

PumaKrieg
11-05-2010, 09:34 PM
11/4/2010

DE Bench
8x135x3 (50%)
3x165x5 (60%)

3 Board Bench (Inside Grip)
265x4
265x5
2x265x4
265x5

Dumbbell Rear Laterals
40'sx11
2x40'sx10

3 Sets Kroc Rows with 95 Lb Dumbbell
23-26
22-18
17-18

Chins
x6, x5, x4

NorwegianGuy92
11-06-2010, 04:09 AM
Nice squatting, even though you think it sucked :p

And strong 3-board bench!

DOA
11-06-2010, 08:25 AM
Did you originally think you were going to kill me or the other way around? :nutkick:

I am fairly certain you will win, but having a goal over my head helps me push harder

I thought it would be close because your bench is so much higher than mine tht it would even out your squat and deadlift. And whe you increase either one it gives you a big advantage. Also don't worry about me ust focus on killing it in the gym for yourself.

PumaKrieg
11-06-2010, 06:34 PM
11/06/2010

ME Box Squat
1x45x5
1x115x5
1x155x5
1x185x5
1x225x3
[With Box + Belt]
1x260x3
1x285x1 (Failed Second) ---This pissed me off so

ME Regular Squat W/O Box
295x1
305x1
315x1
325xFail
(Only breaks in between were putting the weight on)

3" Deficit Deads (2 Plates)
2x330x5

Pistol Squat Work
2 Sets

2 Degree Back Raises
75x10
75x7
75x10

Cable Abs
140x10 (Superset with Back Rasies)
140x9 (Superset with Back Raises)
140x13

Didnt get to the gym and start working out until 2:50 when the gym closed at 4:00 so I had to rush through really fast. I do not feel like box squatting is doing anything and I am just thinking of getting rid of it. I also feel that 3 sets of high intensity deadlifts are just too much and I am curious as to what anyone thinks of me just keeping it to 2 submax sets and 1 all out set rather than 2-3 all out sets. I am fairly confident I would have gotten the 325 squat if I did not do all the box squatting before and if I had more than a one minute break before doing it.

http://www.youtube.com/watch?v=sfYIUfhu28s
http://www.youtube.com/watch?v=_ekP8L78HxM
http://www.youtube.com/watch?v=IzjbnwZYuWs

PumaKrieg
11-06-2010, 06:37 PM
Nice squatting, even though you think it sucked :p

And strong 3-board bench!

I am a HUGE fan of board benching. I pretty much swear by it at this point. Unfortunately, my floor press is not going up very nicely like every other ME exercise I did before so it probably wont be common in my lineup after this. I also have no clue where my sticking point is right now on bench, which is never a good thing.

PumaKrieg
11-06-2010, 06:47 PM
I am not sure I have recently posted what my daily diet looks like so I guess i will now.

Breakfast (7:00-8:00)
1 Scoop Whey Protein
3 Tablespoons Plain Greek Yogurt
1/3 Cup Eggwhites
1 Cup Milk
2-3 Strawberries
1 Serving ZMA
1 Gram Vitamin C
2 Grams Fish Oil
1 Serving Panthogenic Acid

Lunch: (11:00-12:00)
1 Lb Chicken
Bowl of Vegetables (Broccoli, Cucumber, String Beans)
Little Bit of Pasta (Probably 1/2 Serving)
1 Potato (If they have it, cafeteria sometimes doesnt)
Couple Slices of Pineapple
2-3 Cups of Milk

Preworkout:
Soy Based Protein Bar (25 Grams Protein)
Multivitamin: Adam

Peri-workout:
5 Grams BCAA (Capsules friend gave them to me)
Low Calorie Gatorade

Postworkout:
2 Scoops Whey Protein
10 Grams Creatine

45 mins to 1 Hr Postworkout:
1 Lb Chicken
Double Cheeseburger (1/2 Lb)
Bowl Of Vegetables (Same As Breakfast)
Pasta (Same as Breakfast)
Potato if they have it (Same as Breakfast)
Couple slices of Pineapple
2-3 Cups of Milk

After Postworkout Meal:
1 Serving of Metamucil

Before Bed:
Magnesium
2 Grams Fish Oil
Sometimes 1 Gram Vitamin C

I gained 20 pounds in two months eating like this, although my weight gain has slowed to the point that I may actually be losing weight now

Note: on some days I also like to snack on peanuts and cashews and I eat a clementine at some point in the day

PumaKrieg
11-08-2010, 08:22 PM
11/08/2010

ME Floor Press
2x45x10
2x95x5
2x135x5
2x175x3
1x215x3
1x245x4
1x260x2
1x275x1

Tricep PD
160x9
160x8
160x7

Paused Dumbbell Press
2x90'sx5
1x90'sx4
1x90'sx7 (No pausing)
1x90'sx2 (Tried different method of getting set up and it didnt work)

3 Sets Kroc Rows with 95 lbs
26-26
24-14 (calluses were tearing on right hand, I have this happen for one set every time I do these, after they tear it is ok)
22-24

Chins
x6
x5
x4

http://www.youtube.com/watch?v=xhgsHgZWvyU
Note: Spotter did not touch the bar

Based off of this floor press I have two questions. Does anyone have any idea what I should be going for on ME day next week when I go to regular bench, and what would be the best way to get rid of that sticking point I hit?

PumaKrieg
11-09-2010, 03:47 PM
bump.... does it seem like continuing 3 board presses would help break through that sticking point on the 275 floor press or something else?

Thanks

maybe it is too hard to tell from that angle. If so I am sorry.

NorwegianGuy92
11-09-2010, 04:31 PM
That's a strong floor press! Well done :)

kram
11-09-2010, 04:53 PM
I also feel that 3 sets of high intensity deadlifts are just too much and I am curious as to what anyone thinks of me just keeping it to 2 submax sets and 1 all out set rather than 2-3 all out sets. I am fairly confident I would have gotten the 325 squat if I did not do all the box squatting before and if I had more than a one minute break before doing it.

Would you mind posting what your current rotation looks like? Just days/exercises/reps....

PumaKrieg
11-09-2010, 05:24 PM
Wednesday DE Squat Day

DE Box Squat cycle
Week 1 – 60% for 12 sets 2 reps
Week 2 – 65% for 10 sets 2 reps
Week 3 – 70% for 8 sets 2 reps
Then I reset

Pullthroughs
3 sets generally 10-15 reps per set

Weighted GHR
3 sets generally 5-8 reps per set

Weighting Hanging Leg Raises
3 sets generally 5-10 reps per set

New Addition Abductor and Adductor Machine Superset
3 Sets each 10-15 reps per set

Saturday ME Squat/Deadlift Day

ME Box Squat or Goodmornings
with ME Box Squat I would tend to hit around 4-6 reps total in the 90% + range
with ME Goodmornings it would generally be 6-9 reps total in the 90% + range

3 sets of 5 rep Deadlift Deficits

2-3 sets of pistol squats, generally do 6-8 negatives per leg and then some reps where I hold onto something to make them a little easier to do

If I did weighted hanging leg raises on wednesday I would do something else for abs, maybe a machine or use the cables... 3 sets of 10-15 reps per set

PumaKrieg
11-09-2010, 05:27 PM
Would you mind posting what your current rotation looks like? Just days/exercises/reps....

do you want DE bench and ME bench days as well or just the lower body stuff?

Thanks for being my mentor on this site

kram
11-09-2010, 09:04 PM
do you want DE bench and ME bench days as well or just the lower body stuff?

Nope, that's ok...just wanted to get a overall idea of what you're doing.

First of all, I think you're gonna get more mileage out box squatting or regular squatting than GM's for your ME lower days. As I mentioned earlier, I'm not a huge fan of GM's as an ME exercise...but again, that's just me...YMMV. You can try moving your stance in or out on squats & see if that gets them moving again.

Have you tried moving deads to another day? Not sure if this will work with your current template, but it's something to consider. You could then devote a session to squats & some extra hamstring work (SLDL, RDL or move Pullthru's or GHRs)

Personally, I don't do DE work when I use a Westside template. I set it up so that I'm pulling heavy once every 9 days & this seems to work really well for me.

I'll use M/W/F as an example....

Week 1:
Mon - Upper
Wed - Lower - Pull
Fri - Upper

Week 2:
Mon - Lower - Squat
Wed - Upper
Fri - Lower - Pull

So in that example it would be 9 days between pull sessions. Just an idea...

dThanks for being my mentor on this site

Ha! Just trying to save you some wasted time & hope to see you reach your goal. Keep the great work man!

PumaKrieg
11-09-2010, 09:21 PM
[QUOTE=kram;384020]

I'll use M/W/F as an example....

Week 1:
Mon - Upper
Wed - Lower - Pull
Fri - Upper

Week 2:
Mon - Lower - Squat
Wed - Upper
Fri - Lower - Pull
QUOTE]

Are the two upper body days different, as in one is an ME day and another a DE day?

kram
11-09-2010, 09:39 PM
Yep! Here's one way to do it that I LOVE! Works great!

Day 1: ME - Lower

Deadlift 3 x 3 or 3 x 1 @ 80-90-100%, Following week Box Squat 3 x 3 @ 80-90-100%
Pull-Thru 3 x 10
Abs, Weighted 3 x 10


Take note of the dead/squat rotation! Heavy pulling is done 1x every 9 days.

Day 2: Rest

Day 3: ME - Upper

Bench Press 3 x 3 or 3 x1 @ 90-95-100%
CGBP (paused) 3 x 8
Lat Raise 4 x 12
Bent Row 4 x 8 or Krock row 1 or 2 x20+
Barbell Curl 3 x 8


Day 4: Rest

Day 5: RE - Lower

Squats 3 x 5 at 80-90-100%
Good-morning 2 x 6 using 90-95%
Pull-through 3 x 10
Hanging Leg Raises 3 x 12


Day 6: Rest

Day 7: RE - Upper

Bench Press 3 x 5 at 80-90-100%
Dumbbell Bench Press 3 x 8 OR incline BB or DB
Skull Crushers 4 x 10
DB Row 4 x 8
Upright Rows 4 x 8



The above works great for me. Percentages are based of the REP max for the set, not 1 rep max (i.e. 3x3 @ 80-90-100 = % of your 3 rep max). I rotate main lifts as needed to keep the weights moving & juggle around the accessory work to address weakness.

PumaKrieg
11-09-2010, 10:37 PM
Yep! Here's one way to do it that I LOVE! Works great!

Day 1: ME - Lower

Deadlift 3 x 3 or 3 x 1 @ 80-90-100%, Following week Box Squat 3 x 3 @ 80-90-100%
Pull-Thru 3 x 10
Abs, Weighted 3 x 10


Take note of the dead/squat rotation! Heavy pulling is done 1x every 9 days.

Day 2: Rest

Day 3: ME - Upper

Bench Press 3 x 3 or 3 x1 @ 90-95-100%
CGBP (paused) 3 x 8
Lat Raise 4 x 12
Bent Row 4 x 8 or Krock row 1 or 2 x20+
Barbell Curl 3 x 8


Day 4: Rest

Day 5: RE - Lower

Squats 3 x 5 at 80-90-100%
Good-morning 2 x 6 using 90-95%
Pull-through 3 x 10
Hanging Leg Raises 3 x 12


Day 6: Rest

Day 7: RE - Upper

Bench Press 3 x 5 at 80-90-100%
Dumbbell Bench Press 3 x 8 OR incline BB or DB
Skull Crushers 4 x 10
DB Row 4 x 8
Upright Rows 4 x 8



The above works great for me. Percentages are based of the REP max for the set, not 1 rep max (i.e. 3x3 @ 80-90-100 = % of your 3 rep max). I rotate main lifts as needed to keep the weights moving & juggle around the accessory work to address weakness.

Wow thanks a lot for going through the trouble to write that all up. I will definently think about starting it after my December 3rd "competition" I am having with xfactor.

kram
11-09-2010, 11:04 PM
No prob! Hope it helps!

Couple things I forgot to mention is if you like the dynamic effort work, you can of-course do that in place of the RE days, as seen below. Still, you can rotate the ME lower sessions between Squat/Deadlift.

Also, although it's 4 training sessions/week. You could roll the 4th session into the following week....gives you an extra day of recovery.


Day 1: ME - Lower

Deadlift 3 x 3 or 3 x 1 @ 80-90-100%, Following week Box Squat 3 x 3 @ 80-90-100%
Pull-Thru 3 x 10
Abs, Weighted 3 x 10


Day 2: Rest

Day 3: ME - Upper

Bench Press 3 x 3 or 3 x1 @ 90-95-100%
CGBP (paused) 3 x 8
Lat Raise 4 x 12
Bent Row 4 x 8 or Krock row 1 or 2 x20+
Barbell Curl 3 x 8


Day 4: Rest

Day 5: RE - Lower

Speed Squats 8 x 2 @ 60-65% of 1rep max
Good-morning 2 x 6 using 90-95%
Pull-through 3 x 10
Hanging Leg Raises 3 x 12


Day 6: Rest

Day 7: RE - Upper

Bench press 8 x 3 @ 60-65%
Dumbbell Bench Press 3 x 8 OR incline BB or DB
Skull Crushers 4 x 10
DB Row 4 x 8
Upright Rows 4 x 8

PumaKrieg
11-10-2010, 12:34 PM
When do you think I should take another deload? I came off my last deload 10/08, so a little bit more than a month ago.

kram
11-10-2010, 01:20 PM
When do you think I should take another deload? I came off my last deload 10/08, so a little bit more than a month ago.

Hard to give a solid answer to that one...

There's the usual recommendation of 4~6 weeks or so, but I say go by how you feel & what the numbers say.

PumaKrieg
11-11-2010, 10:50 AM
DE Squat
8x210x2 (70%)

Speed Pulls
6x250x1

Pullthroughs
290x9
290x12
290x9

3 Sets GHR (+20 Lbs)
2x7
1x6

Hanging Leg Raises (+20 Lbs)
2x4
1x5

1 Set Hanging Leg Raises (Unweighted)
Did not count but I think I got around 15

Abduction Machine
3x185x12

Adduction Machine
170x9
170x12
170x13

Note: Abduction and Adduction Machine were supersetted

DOA
11-11-2010, 10:54 AM
WTF how is your setups for Pullthroughs. How do you get the weight so high?

PumaKrieg
11-11-2010, 11:31 AM
WTF how is your setups for Pullthroughs. How do you get the weight so high?

I had a friend weld me an attachment so I can add plates to the cable machine.

kram
11-11-2010, 12:14 PM
Puma...if your buddy is willing to make any more of those, let me know! I don't mind paying!

When you get a chance...can you take a pic of how that attaches?

PumaKrieg
11-11-2010, 12:50 PM
Puma...if your buddy is willing to make any more of those, let me know! I don't mind paying!

When you get a chance...can you take a pic of how that attaches?

Sure, I will try to remember to get a video or pictures tomorrow

B.Money
11-11-2010, 01:16 PM
That things sweet!! Strong pullthroughs

PumaKrieg
11-11-2010, 01:51 PM
Kind of random, but my dorm just had a room expection and 2/3 of my roommates failed. If they don't clean up their rooms, toilet, and sink, we as an whole get fined, which will really piss me off. There are going to be some busted heads soon if things do not get in line.

PumaKrieg
11-11-2010, 01:51 PM
That things sweet!! Strong pullthroughs

Thanks, although it probably really is not that much. The cables I use are extremely weak, which is why I had to have the attachment made.

OAD
11-11-2010, 10:19 PM
As your preferred spotter, I am subscribed.

PumaKrieg
11-11-2010, 10:35 PM
As your preferred spotter, I am subscribed.

Nice to see you here. :top:

See you tomorrow

OAD
11-11-2010, 10:37 PM
Sure thing, sir. See you tomorrow.

PumaKrieg
11-11-2010, 10:38 PM
Sure thing, sir. See you tomorrow.

We are going to do a competition sometime soon hopefully :rock:

OAD
11-11-2010, 10:39 PM
I'd prefer to do it right before a deload so I have time to recuperate. A question on the rules, though: are we counting one rep maxes or using Wendler's formula?

PumaKrieg
11-11-2010, 10:43 PM
I'd prefer to do it right before a deload so I have time to recuperate. A question on the rules, though: are we counting one rep maxes or using Wendler's formula?

Is this Lek or Paul?

I myself will be testing for actual one rep maxes, due to the nature of a westside program, I really do not have to change anything; however, if it is going to be a hindrance to you, your program or your gains, then I have no problem with the Wendler formula, although it is not quite as exciting.

OAD
11-11-2010, 10:46 PM
This is Paul. If I skip the deload in two weeks, I will be on my 5/3/1 (05-11NOV) week before I leave and have a deload right after. I am working up to 95% of my max so I should be good to go for that. The other caveat is that I will be obviously splitting up the work across the week, so I suppose we can just do that?

PumaKrieg
11-11-2010, 11:03 PM
This is Paul. If I skip the deload in two weeks, I will be on my 5/3/1 (05-11NOV) week before I leave and have a deload right after. I am working up to 95% of my max so I should be good to go for that. The other caveat is that I will be obviously splitting up the work across the week, so I suppose we can just do that?

I thought it was Lek, because it appears that he has found my youtube channel and I told him I posted a picture of his attachment. Sorry about the misunderstanding. You do whatever you feel is best, as shooting for maxes is not as important as getting stronger.

OAD
11-11-2010, 11:05 PM
No, but I was in the car when he received that text. He tried finding the thread on here and couldn't; I figured I would try and locate it. Anyways, brother, see you at the curling powerhouse tomorrow.

PumaKrieg
11-12-2010, 12:36 AM
I waited until 12:00 to be able to sign up for my classes as soon as possible, unfortunately my internet went out 2 minutes before and my 2 of my classes were all taken once I was up and running again. The only way I could set my schedule up now would result in class every morning at 8:00 which I really do not want, and later times on Monday-Wednesday-Friday, which would result in me not making it back to school in time to eat at the cafeteria with my mealplan, also a dealbreaker. I am going to try to meet with my adviser as soon as possible, and if he cannot give me the classes I want, I am going to see if I can transfer, which I was planning on doing next year anyway.

PumaKrieg
11-12-2010, 12:43 PM
Just got back from failing a chemistry test. I only managed to study for it an hour because I also had an English paper due today, a huge biology paper due earlier this week and a Biology test later today. On the test, I tried to work on the material that was recently presented in class because I figured it would be fresh in my mind. Unfortunately, it was a lot harder than the earlier material, and by the time I gave up on the hard material, I had little time left to work on what I found to be much easier.

PumaKrieg
11-12-2010, 08:46 PM
Pretty sure I failed the biology test as well. This was a very stressful week and an especially bad day. My adviser and this school in general can go to hell. Unfortunately, it seems like all this stress has gotten to me, as I had my worst workout thus far on this westside style routine; my lifts actually regressed.

11/12/2010

DE Bench
8x150x3 (55%)
2x175x5 (65%)

3 Board Bench (Inside Grip)
5x265x4 (Failed 5th rep attempt on last set)

Dumbbell Rear Laterals
1x45'sx6
2x45'sx7

3 Sets Kroc Rows with 100 lb dumbbell
30-30
14-15
18-20

Chins
x5, x4, x3

I just did not feel like I could get set up on bench properly and I just was not there today. I think my body is telling me it is time for a deload. I also think it is time to move the 3 board back to a 2 board or CGBP; I have not decided yet.

PumaKrieg
11-12-2010, 10:54 PM
Puma...if your buddy is willing to make any more of those, let me know! I don't mind paying!

When you get a chance...can you take a pic of how that attaches?

by the way, I did not forget about getting a video or pic today because I was running late for food. I will most likely do it tomorrow.

PumaKrieg
11-14-2010, 06:02 PM
11/13/2010

ME Squat
2x45x5
2x115x5
2x155x5
2x185x5
1x225x3
1x260x2
1x280x3 (meant to do 290)
1x305x2
1x315xFail

Deadlift Deficits off of 2 Plates (3" Deficit)
1x315x5

Some "Conditioning work"

All I have to say is wow. I hit quite a wall. Squats were significantly weaker than last week and deficits were -15 pounds from last week and harder as well. Time for that deload!

PumaKrieg
11-16-2010, 01:14 PM
Here you go Kram, with a cameo from the maker himself

http://www.youtube.com/watch?v=s6qQsX7ckQo

PumaKrieg
11-17-2010, 12:45 PM
47 on Chemistry test, first time I have ever failed a test. I might still have a B though, if not my C is still in the 79 range. I just need to make sure I get an 80+ on the final.

NorwegianGuy92
11-17-2010, 03:58 PM
I'm glad I dropped chemistry, some things were easy..but, some things were a pain in the ass, like Hess's Law, Born-Haber cycle. I'm sure you're doing more advanced stuff if you're in college, but that was hard enough for me :p

kram
11-17-2010, 08:29 PM
Here you go Kram, with a cameo from the maker himself

http://www.youtube.com/watch?v=s6qQsX7ckQo

THAT is a good stinking idea! :top:

PumaKrieg
11-19-2010, 06:23 PM
THAT is a good stinking idea! :top:

how much would you pay for one? :tee:

kram
11-19-2010, 09:59 PM
$30 bucks?

PumaKrieg
11-21-2010, 05:08 PM
Take note of the dead/squat rotation! Heavy pulling is done 1x every 9 days.

Monday (Lower) 11/01
Deadlift 3 x 3 or 3 x 1 @ 80-90-100%
Pull-Thru 3 x 10
Abs, Weighted 3 x 10


Wednesday (Upper) 11/03
Bench Press 3 x 3 or 3 x1 @ 90-95-100%
CGBP (paused) 3 x 8
Lat Raise 4 x 12
Bent Row 4 x 8 or Krock row 1 or 2 x20+
Barbell Curl 3 x 8

Friday (Lower) 11/05
Squats 3 x 5 at 80-90-100%
Good-morning 2 x 6 using 90-95%
Pull-through 3 x 10
Hanging Leg Raises 3 x 12

Monday (Upper) 11/08
Bench Press 3 x 5 at 80-90-100%
Dumbbell Bench Press 3 x 8 OR incline BB or DB
Skull Crushers 4 x 10
DB Row 4 x 8

Wednesday (Lower) 11/10
Box Squat 3 x 3 @ 80-90-100%
Pull-Thru 3 x 10
Abs, Weighted 3 x 10

Friday (Upper) 11/12
Bench Press 3 x 3 or 3 x1 @ 90-95-100%
CGBP (paused) 3 x 8
Lat Raise 4 x 12
Bent Row 4 x 8 or Krock row 1 or 2 x20+
Barbell Curl 3 x 8

Monday (Lower) 11/15
Squats 3 x 5 at 80-90-100%
Good-morning 2 x 6 using 90-95%
Pull-through 3 x 10
Hanging Leg Raises 3 x 12

Wednesday (Upper) 11/17
Bench Press 3 x 5 at 80-90-100%
Dumbbell Bench Press 3 x 8 OR incline BB or DB
Skull Crushers 4 x 10
DB Row 4 x 8
Upright Rows 4 x 8

Friday (Lower) 11/19
Deadlift 3 x 3 or 3 x 1 @ 80-90-100%
Pull-Thru 3 x 10
Abs, Weighted 3 x 10

If it is not too time consuming, what did I copy wrong that resulted in heavy pulling not being done every 9 days. Was that if I did not box squat, as that would make sense or if it were a 4 days a week workout? Thanks, just a little confused here

kram
11-21-2010, 07:22 PM
Whoops! My apologies, that is my mistake! Sorry for the confusion. You are 100% correct; if you followed the above template the heavy pull days are even more spread out since it incorporates box squats.

In the above routine, if you wanted to pull more often, you can, but don't necessarily need to as you will be doing box squats & GM's. Still, you could incorporate some RE/Speed deads on the ME Squat day.

Again, sorry for the confusing comment about pulling every 9 days. I keep a bunch of routines in a spreadsheets & docs & copied the wrong one. If you don't mind, PM me your email address & I'll send you the correct sheet....it's much easier than typing/formatting it here.

PumaKrieg
11-22-2010, 06:59 PM
Typical workout coming off a deload for me. I felt coming in that I was going to throw up shit numbers because of lack of sleep and a lot of stress recently, so I lowered my numbers thinking I would go in and try to be somewhat conservative my first week back. Ends up my "conservative" numbers were still way too low and I bombed out. This was one of those days where I wish I had a gym in my garage so I could rage without getting thrown out.

Bench Press
2x45x10
2x95x5
2x135x5
2x175x5
1x215x3
1x240x1
1x250x1
1x260x1
1x275xFail

CGBP
2x185x6
1x185x5

Lat Raises
1x40'sx12
3x35'sx12

Kroc Row with 110 Lb Dumbbell
14-20
20-20

Barbell Curl
75x8
75x7
75x5
(These numbers are proof that I am not a curl monkey)

Bench Press Fail
http://www.youtube.com/watch?v=_Z8OCRbhOvk

Admittedly, I did not feel tight on this, but judging from past lifts I thought I was going to KILL this.

275x1 Floor Press (2 Weeks Ago)
http://www.youtube.com/watch?v=xhgsHgZWvyU

275x1 1 Board Press (2 Months Ago)
http://www.youtube.com/watch?v=awnOynCBHKE

Guess I only have myself to blame here. This week is probably going to be torture for me, but I am going to work like there is a fire lit under my ass next week.

PumaKrieg
11-28-2010, 08:09 PM
11/24/2010

Squats 3x5
210x3 (80%) - was supposed to do 5 but did not realize this was 80% already
235x5 (90%) - Felt Hard
260x8 (100%) - Actually felt fairly easy... I am happy with this number considering it was done without my usual foam rolling or running beforehand

Goodmornings 2x6 using 90-95%
1x230x6 -- Tried heavier than this for several sets but it was tough. Probably a combination of not doing these in awhile and doing them after squatting.

Pull Throughs - Did not really find anywhere to do these unfortunately, was in a home gym

Glute Ham Raise 3 Sets