Ive been squatting- conjugate programme based on WS.

[Varven]

Waldo, check out :

http://www.westside-barbell.com/articles.htm

Under the sub column '2004-articles', click on 'nov 04- box squatting'

regards

V.V.

[Varven]

Sunday had a training session with Ash, I tried a couple of 'DC' type sets, it was interesting. Im sure ill give that a go in teh future after my strenght training programme.

Cable Bicep curls

50kg 1x17 Rest Pause

deadlifts

I shouldnt be doing heavy effort work, but I havent done conventional pulls in a while and I just felt likeit, so kept it short n sweet

warm up

60 1x10

80 1x5

100 1x5

120 1x5

Work sets:

140 1x5

120 1x10

mm lower back already fried.. at such low volume ! dont know if its cause my cns hasnt fully recovered after the heavy sessione arly on in the week.

next week will be last week of heavy loading, then its deloading agani for a week.

Halmstring curls

54kg 1x8, 1x6

Machine Leg press- not plate loaded, felt funky, prefer plate loaded presses

140kg 1x8

130kg 1x20 dc type widowmaker, but not really as I havent learnt to generate intensity over a large set.

soaked in the hot pools at Waivera for 2 hours... 45deg water, very very good for sore muscles,. Highly reccomend this to anyone with a fried cns system after a week of heavy squats and deads heh..

downside of the day: having my ex tell me ive gained weight (fat, not muscle) :evil:

[Varven]

Just musing over something. I got 5 reps on 140kg deadlift.. so calculating my 1RM... it should be more than 155kg . Hmm Im having more belief in West Side... getting stronger at pulling without only using pulls to get stronger.

[Varven]

upper back and shoulders work.

Hammer T bar rows

1 plate 2x12

2 plates 2x10

3 plates 2x5, poor form, but I dont mind as its a heavy compound movement to get some muscle stimulation.

2 plates +5kg 1x10

1plate+10kg 2x15

Underhand pull downs.

72kg 1x18

66kg 2x10

60kg 1x10

seated db shoulder press

16kg 1x12

21 kg 1x12

23.5kg 1x10

26kg 1x10

[Varven]

Decline Bench

bar x20

40kg 2x10

60kg 1x8

70kg 1x8

80kg 1x8

90kg 1x3.. I couldnt control the bar on the way down but was able to push it back up without assistance. Obviously related to the tendons.. the supporting fore arm muscles help stabilize the weight on the way down, hence I couldnt control it. Pushing it back up was accomplished, so im Chuffed that ive retained some strenght in chest.

Iso lateral wide chest press

1plate per side 1x20

1plate +10kg per side 1x15

2plates per side. 2x12. hmm obviously I didnt fully exhaust chest on first ex as if I usually do I barely get to 1.5 plates a side on this.

DB flyes on a swiss ball 12kg 3 x12

Tricep push downs

60kg 1x15

72kg 1x10

66kg 1x15

54kg 1x12

tricep work was very casual not pushing hard, as it wil get hit again on Friday. Ive decided the least I can do is build up as much tricep strenght as possible till the tendons heal so when they do heal il have triceps to help on push/press.

[jono]

nice work man

[Varven]

nice work man

Thank dude, its good to see you in here again. Hang around and hope all the health issues are cleared up. BTW wheres your OE off to ?

[deegee]

I agree, nice work. I think jono said he was off to the UK

[Varven]

Had a squat and deadlift session with Big Mac and Expensive Urine, it was good fun. Seems like I have plenty to improve on my technique .

Squats

60 1x8

80 1x6

100 1x5

120 1x2

140 2x1 sloppy form, just didnt feel right. attributable to being at a strange gym and not enough sleep ? or maybe just an excuse...

100 1x5

60 1x10

power clean

just got taught the form on these and did a few sets @ 40kgs.. haev a long long way to go with technique !

deadlift

80kg 1x5

120kg 1x5

150kg 2x1

160kg 1x1 new pb

170kg 1xfailed.

incline crunches

bodyweight 1x10

vw+12.5kg 1x10

bw+17.5kg 1x10

[Varven]

Ive just been informed that theres a Novice Powerlifting Contest on 1st of Oct, Sunday at club physical New Lynn.

I am keen to take part in this. All my lifts are well below par, but I want to try a meet to 'shake' out the nerves and see what it feels like.

I think its also a good idea to get a 'feel' off the competition so i can vamp up my training for the next meet.

Therefore I shall drop my ego at the door and take part.. even with my baby lifts !

[waldo]

There's nothing strange about Gillies Ave! (Ipresume that's where you were.) Some of the biggest weights hoisted in this country were done there.

[big MAC]

There's nothing strange about Gillies Ave! (Ipresume that's where you were.) Some of the biggest weights hoisted in this country were done there.

Nah man we were at Akl uni rec centre with the pec and bi's crew. No chalk, no dropping the bars, no primevil screaming. Once he goes to gillies he'll really get his lifts up.

Great job V.V, squat has potential and deadlift PR was damn solid, will hook some video's up soon.

[Varven]

Max effort upper body.

I went in to the gym feeling like a gorrila and started to go good until:

Phone book press.

This is similair to west side board presses.. would be the equivalent of a 3 board press..

I descend the bar till it sits on a phone book tahts held on my chest, pause for a fraction of a second to deload the weight but my body stays rigid and fire up.

40 1x8

60 1x5

70 1x5

75 1x5

80 1x5

90 1x2

90 1x1

needed a bit of guiding on the 90kg, it wasnt a spot but more of guiding the bar.. primarily cause im having support problems due to the tendon damage.

Got off and the pain hit me in the tendons.. damn .. @$#Q@$ tennis elbow.

Couldnt do any other chest or tricep work. gutted.

Jumped on to hammer wide chest press

35kg a side 1x15

45kg a side 1x10

55kg a side 1x5

60kg a side 1x4

It doesnt aggrave the tendons. so I can retain some chest strenght with these but beats me how Ill maintain strenght on bp...

I need a miracle ,.

[2guns]

with the pec and bi's crew

wat exactly does this mean?

[deegee]

you've had a lot of problems with tendons what are you taking or doing to help there ?

[big MAC]

with the pec and bi's crew

wat exactly does this mean?

The guys who only ever work their guns and chest and spend half their workout admiring themselves in the mirrors while working off the effects of the weekends drinking.

[Varven]

with the pec and bi's crew

wat exactly does this mean?

The guys who only ever work their guns and chest and spend half their workout admiring themselves in the mirrors while working off the effects of the weekends drinking.

and they weigh about 150lbs to boot .. so there isnt that much to admire.. that makes it worse. if theyre 250lbs jacked.. enough respect..

[2guns]

The guys who only ever work their guns and chest and spend half their workout admiring themselves in the mirrors while working off the effects of the weekends drinking.

hmmm lol dnt have any of those ppl at my gym. wher do u guys train?

[Oros]

This would be the same as the "Party Pump Gang" then? :wink: :wink:

Always train in singlets, hooooge cloud of freshly-sprayed-deo wafts after them as they head to the nearest mirror, where they put plenty of vocal effort into pec's, bi's & tri's (maybe!)........never been intro'd to chins, squats, dips, deadlifts, bent-over-rows.........every rep is a buddy-assisted-cheat-rep, that is nowhere near the full ROM...........I call em "sissy-presses"

Only good thing about the "Party Pump Gang"...........they piss off the POSERS! :roll:

[2guns]

i wear a singlet, put on deodorant b4 i go to the gym so i dnt get a repuatation of smelling like arse.

but i include all of the exercises above.

and i pose in the mirrors ocasionally (practise makes perfect).

i put just as much empahasis into my leg workouts and i do my upper body.

im starting to think all this talk of bi and pec crews and party pumps is just ppl getting abit jealous...? :?

[waldo]

im starting to think all this talk of bi and pec crews and party pumps is just ppl getting abit jealous...? :?

That just made my morning! lol!

[waldo]

A lot of non-bodybuilders, ie:Powerlifters and Olympic Lifters view BBs as 'show ponies', which to a certain degree is what BBs are.

The older brigade at Gillies used to whisper 'Curls for girls' whenever anybody grabbed the EZ curl bar.....and then start wetting themselves laughing.

I wouldn't apply jealousy to it, just good natured fun. Some can take themselves too seriously.

[Varven]

Its more of a 'tradition' for pl/ol to have a go at them i guess.

Find me one serious PL that doesnt do curls and I will be very amazed.

Almost all the west side pl'ers perform heavy curls once in a while or at least back work with a grip that will work biceps, as when benching, when the bar is being lowered, the biceps help support the assistance muscles which stabilize the weight.

Forgive the long last sentence, my grammar is not on track this morning.

Your forearms are essential as well to benching.

I have bust tendons and cant stabilize the weight on the descent AT ALL.

so anyone who says forearms and biceps are worthless is wrong, however performing 30 sets of curls twice a week is bound to invoke some sarcastic attacks.

[Varven]

Im awaiting to start my membership at the new gym: Gillies ave as my current one has hours that doesnt suit me due to work etc.

Managed to only squeeze in one session this week due to work hours.

Dynamic effort squats off a box at parallel

20 x15

40 1x5

601x5

80 10x2

Max Effort pulls off the floor. I really need to start doing them of a 2 to 5 inch platform as the start off the lift is weak. But no platforms at my gym to pull from.

60 1x5

100 1x5

140 1x5

150 1x2

155 1x1

160 1x1

cable pull throughs.

2 sets of 10 .. cant remember the weight, about 3/4th of the stack.

Didnt have time for anything more.

[Varven]

I am posting a few excerpts here on advice I had recieved from a couple of other pro WS pl'ers:

Sorry to reply to this so late Varven.

1. The week before a meet don't do shit except maybe some light upper back stuff and ab work. At this point the work is done. Time to rest up. Not only that but the time off before the meet will make you crave to lift heavy come meet time. It does me anyway.

2. Are you using a squat suit a wraps? You should hit about 100lbs over your best box squat using a suit and knee wraps.

3. You might be hitting all the right exercises but have the shittiest form on the planet. That's why good honest training partners are needed.

4. When coming out of the hole, make sure you are pushing your knees outward. This will help get your hips involved. If your hips are weak up the pull throughs and you might want to do zercher squats for an assistance movement.

5. I found the best thing for me to get the bar moving off my chest is having strong front delts. Front presses are the exercise for this. 3's and 5's, pausing the reps and being explosive when pressing from the bottom. This will develop the drive off your chest.