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new log, wpf 2017
- Thread starter psych
- Start date
got alot of fuckin logs now! Thats awesome guys.
Skipped monday cause of leg and work.
skipped today cause i had one bite today
Bench tomorrow and then tissue work
Since not doing meet i can pump the breaks a bit. Nationals I dont have to qualify for. I need to weigh my self, i'm down alot. Not eating at work has killed me.
Skipped monday cause of leg and work.
skipped today cause i had one bite today
Bench tomorrow and then tissue work
Since not doing meet i can pump the breaks a bit. Nationals I dont have to qualify for. I need to weigh my self, i'm down alot. Not eating at work has killed me.
rmtt
Donating Member
- Jul 31, 2007
- 187
- 0
- 0
Nice...just getting caught up on this log.
I've done westside and been on a Wendler hybrid program forever. Not a power lifter, but my body thrives on lower reps and I just naturally gravitated to that style of training. I love programming....having everything layed out for me and I just go in and do it.
However as I have aged...I find it getting harder to keep the little aches and pains away...so I recently switched up everything.
I alternate now between my old method (Increasing weight)...and the next training session is more reps. (Increasing volume).
Still try to beat my logbook each time.
Also started incorporating more rear shoulder work and band work in to try and keep things healthy from all of the pushing exercises.
Nice work....I will be following along!
I've done westside and been on a Wendler hybrid program forever. Not a power lifter, but my body thrives on lower reps and I just naturally gravitated to that style of training. I love programming....having everything layed out for me and I just go in and do it.
However as I have aged...I find it getting harder to keep the little aches and pains away...so I recently switched up everything.
I alternate now between my old method (Increasing weight)...and the next training session is more reps. (Increasing volume).
Still try to beat my logbook each time.
Also started incorporating more rear shoulder work and band work in to try and keep things healthy from all of the pushing exercises.
Nice work....I will be following along!
I agree tapering a linear program is the best results for mass and muscle development. Westside/conjugate works great but more so for gear wearing guys. Ask questions if you got any.
Thursday (Back)
Bentover rows – 3x10, hold each rep for 2 seconds in contracted position
Lat pulldown, any grip – 4x10, drop set last set
DB Rows – 3x15, 12, 8 each arm
Low Cable Row – 4x10, drop set the last
SUPERSET WITH
Rope Straight arm pulldowns – 4x15, drop set the last
Thanks with help with people on here I got my cycle shit straiten out. I feel great,, look great, and got my appetite back. MK677 at 12.5mg PO QD. I'm going out for food.
Bentover rows – 3x10, hold each rep for 2 seconds in contracted position
Lat pulldown, any grip – 4x10, drop set last set
DB Rows – 3x15, 12, 8 each arm
Low Cable Row – 4x10, drop set the last
SUPERSET WITH
Rope Straight arm pulldowns – 4x15, drop set the last
Thanks with help with people on here I got my cycle shit straiten out. I feel great,, look great, and got my appetite back. MK677 at 12.5mg PO QD. I'm going out for food.
OkAy So tomorrow I start training 12 weeks out to nationals. New fed so new shit. Hopefully add a new title to my name on the forum by the year end. So I went out and got 100$+ of sushi and 4 bottles of sake..300ml each pretty small. Good but tomorrow back to the food grinder and shakes.
So if you guys got any questions on training or anything POST. Lets push some fuckin weight!!
So if you guys got any questions on training or anything POST. Lets push some fuckin weight!!
Monday (Heavy Lower/dead)
Deadlift w/ 3 chains each side (use a regular power bar NOT a deadlift bar, this will make it tougher) – work up to a heavy triple. 495. 3 cahins is 60, 2 sides 120. so 120+495=610 for 3
Wide grip stiff leg deads 3x8 225
DB squat 3x12 50db
Leg curls 4x10
Seated DB deadlifts ([ame]https://youtu.be/tWPzcuPchTY[/ame]) – 2x20
Tuesday (Speed upper)
Fat Gripz speed bench – 9x3 @ 280
Close grip 3 board – 3x5 @ moderate 315. Should of went 365, too easy
Incline DB extensions - 4x12 25 went easy for elbow
Low row - 3x10-12 the stack
Cable pushdowns – 4x15 110
I threw up after monday workout.
Deadlift w/ 3 chains each side (use a regular power bar NOT a deadlift bar, this will make it tougher) – work up to a heavy triple. 495. 3 cahins is 60, 2 sides 120. so 120+495=610 for 3
Wide grip stiff leg deads 3x8 225
DB squat 3x12 50db
Leg curls 4x10
Seated DB deadlifts ([ame]https://youtu.be/tWPzcuPchTY[/ame]) – 2x20
Tuesday (Speed upper)
Fat Gripz speed bench – 9x3 @ 280
Close grip 3 board – 3x5 @ moderate 315. Should of went 365, too easy
Incline DB extensions - 4x12 25 went easy for elbow
Low row - 3x10-12 the stack
Cable pushdowns – 4x15 110
I threw up after monday workout.
rmtt
Donating Member
- Jul 31, 2007
- 187
- 0
- 0
Monday (Heavy Lower/dead)
Deadlift w/ 3 chains each side (use a regular power bar NOT a deadlift bar, this will make it tougher) – work up to a heavy triple. 495. 3 cahins is 60, 2 sides 120. so 120+495=610 for 3
Wide grip stiff leg deads 3x8 225
DB squat 3x12 50db
Leg curls 4x10
Seated DB deadlifts ([ame]https://youtu.be/tWPzcuPchTY[/ame]) – 2x20
Tuesday (Speed upper)
Fat Gripz speed bench – 9x3 @ 280
Close grip 3 board – 3x5 @ moderate 315. Should of went 365, too easy
Incline DB extensions - 4x12 25 went easy for elbow
Low row - 3x10-12 the stack
Cable pushdowns – 4x15 110
I threw up after monday workout.
Hahaha....nice.
I love Fat Gripz and utilize them in a lot of different exercises!
Sent from my LG-H871 using Tapatalk
Thursday (Shoulders)
Seated BB Shoulder press 135 in smith machine seated on floor 3x8
BB front raise – 3x10 20db
Seated DB shoulder cleans - 3x12 25db
Face pulls 4x15 110
Band pullaparts 4x15 red band
Hammer curls – 2x12 25db
Wicked pump!!
Seated BB Shoulder press 135 in smith machine seated on floor 3x8
BB front raise – 3x10 20db
Seated DB shoulder cleans - 3x12 25db
Face pulls 4x15 110
Band pullaparts 4x15 red band
Hammer curls – 2x12 25db
Wicked pump!!
Saturday (Heavy upper)
Swiss bar floor press w/ 2 chains each side (drape chains over end of bar) – work up to heavy triple OK SO 2 CHAINS=40, 315+80=395. THIS SHIT WITH NO LEG DRIVE IS HARD AS FUCK. THE SWISS BAR HELPS WITH MY OLD PEC INJURIES THAT GET AGGRAVATED BY FLOOR PRESSING. FLOOR PRESS IS HANDS DOWN T HE BEST WAY TO BUILD POWER IN THE CHEST. BUT YOU GOT TO BE CAREFULL. AFTER MY LAST TEAR IS USE THESE RARELY BUT THE SWISS BAR TAKES THE DANGER OUT BY CHANGING THE WAY THE CHEST FLEXES BY KEEPING THEM PRONE.
BB extensions from floor – 3x8 (let bar come down and rest on the ground just above head. Won’t take a lot of weight so don’t worry about loading too much or having someone hold your legs. Just fire the weight up hard with triceps) 65 SO ELBOW SORE. BUT LIGHT PUMP AND ITS GOOD
Flyes (chain, DB or cable) – 3x15 60
6 way shoulder - 3x10 https://youtu.be/E-cCXkSi7IQ USED 5s
Band pushdown - 4x20 USED ORANGE BAND BOTH HANDS
Swiss bar floor press w/ 2 chains each side (drape chains over end of bar) – work up to heavy triple OK SO 2 CHAINS=40, 315+80=395. THIS SHIT WITH NO LEG DRIVE IS HARD AS FUCK. THE SWISS BAR HELPS WITH MY OLD PEC INJURIES THAT GET AGGRAVATED BY FLOOR PRESSING. FLOOR PRESS IS HANDS DOWN T HE BEST WAY TO BUILD POWER IN THE CHEST. BUT YOU GOT TO BE CAREFULL. AFTER MY LAST TEAR IS USE THESE RARELY BUT THE SWISS BAR TAKES THE DANGER OUT BY CHANGING THE WAY THE CHEST FLEXES BY KEEPING THEM PRONE.
BB extensions from floor – 3x8 (let bar come down and rest on the ground just above head. Won’t take a lot of weight so don’t worry about loading too much or having someone hold your legs. Just fire the weight up hard with triceps) 65 SO ELBOW SORE. BUT LIGHT PUMP AND ITS GOOD
Flyes (chain, DB or cable) – 3x15 60
6 way shoulder - 3x10 https://youtu.be/E-cCXkSi7IQ USED 5s
Band pushdown - 4x20 USED ORANGE BAND BOTH HANDS
deadlift with chains for double 545+120=665
snatch grip deadlifts 3x8 225 3 second descend
Went home.....
Long day at work after my vacation. Went home to take a nap and eat then hit the gym. BUUUUUTT i checked my email then read some crazy hippie commie shit that some how was a news story....then i was just mad and went to the gym. So i left to make it home at a reasonable time. Going to bed and finishing the rest tmrw after bench.
snatch grip deadlifts 3x8 225 3 second descend
Went home.....
Long day at work after my vacation. Went home to take a nap and eat then hit the gym. BUUUUUTT i checked my email then read some crazy hippie commie shit that some how was a news story....then i was just mad and went to the gym. So i left to make it home at a reasonable time. Going to bed and finishing the rest tmrw after bench.
Thursday (Shoulders)
BB Seated military press - 3x10 135
BB front raise – 3x10 20db
Seated DB shoulder cleans - 3x12 20db
Face pulls 4x15 stack
Band pullaparts 4x15 redc band hold
Hammer curls – 2x12 cable machine 30
Eating sushi.....nom nom nom
BB Seated military press - 3x10 135
BB front raise – 3x10 20db
Seated DB shoulder cleans - 3x12 20db
Face pulls 4x15 stack
Band pullaparts 4x15 redc band hold
Hammer curls – 2x12 cable machine 30
Eating sushi.....nom nom nom
Friday (Speed lower/squats)
SSB Box squats – 10x2 @ 275
SSB seated goodmorning – 3x8 135
Band goodmornings – 3x20 orange band
Neutral grip pulldown - 4x12 180
Lunges – 2x10 each body weight
Shrugs - 3x15 did upright row with 185 barbell
SSB Box squats – 10x2 @ 275
SSB seated goodmorning – 3x8 135
Band goodmornings – 3x20 orange band
Neutral grip pulldown - 4x12 180
Lunges – 2x10 each body weight
Shrugs - 3x15 did upright row with 185 barbell
Swiss bar floor press w/ 2 chains each side (drape chains over end of bar) – work up to heavy DOUBLE
BB extensions from floor – 4x6
Flyes (chain, DB or cable) – 3x15
6 way shoulder – 2x12
Band pushdown - 4x20
Annnnnd I didnt do any of that shit. work was fucked and i got no sleep.
BB extensions from floor – 4x6
Flyes (chain, DB or cable) – 3x15
6 way shoulder – 2x12
Band pushdown - 4x20
Annnnnd I didnt do any of that shit. work was fucked and i got no sleep.
Monday (Heavy Lower/dead)
Deadlift w/ 3 chains each side (use a regular power bar NOT a deadlift bar, this will make it tougher) – work up to a heavy SINGLE. 600+120 roar!!!
Wide grip stiff leg deads 3x6 – this week do a 3 second lowering
DB squat 2x12 – this week do a 5 second lowering
Leg curls – 2x20
Seated DB deadlifts ([ame]https://youtu.be/tWPzcuPchTY[/ame]) – 1x30
Deadlift w/ 3 chains each side (use a regular power bar NOT a deadlift bar, this will make it tougher) – work up to a heavy SINGLE. 600+120 roar!!!
Wide grip stiff leg deads 3x6 – this week do a 3 second lowering
DB squat 2x12 – this week do a 5 second lowering
Leg curls – 2x20
Seated DB deadlifts ([ame]https://youtu.be/tWPzcuPchTY[/ame]) – 1x30