Ive been squatting- conjugate programme based on WS.

[Varven]

Ok my friend. Platform pulls are great for sppeed off the floor. These are to be done in the 3-5 rep range after your regular speed pulls with the lighter %s. I only do these when Im pulling up to 65%, maybe once and a while at 70%, but thats it, your body cant handle heavy speed and platforms in one session. I start my speed with 60% x 15 singles, and progress each week 5% and drop the reps by 2-3. Ex of res in relation to weeks. 15w/60%, 12w/65%, 10w/70%, 8w/75%, 6w/80%, then the next week is heavy singles up to your prior max. The next week I do some rack work to get use to handling a little weight followed by some platforms and usually a set of 15 singles with about 55/60% just to work on the speed off the floor. Then the next week I would train down and do 5 singles with somewhere in the 70-75% range. Then the next week is the meet. ALL my deadlift workouts are followed by olympic style squats up to a work set of 5, nice and deep. Read this and try to make sense and I will help you if you get confused.

[big MAC]

Good thing you're coming to Gillies, open 24/7 with a key.

Westside stuff sounds alright, who is the guy giving advice?

[Varven]

Good thing you're coming to Gillies, open 24/7 with a key.

Westside stuff sounds alright, who is the guy giving advice?

A frequenter on intensemuscle.com who trains at west side, check out pl'ing forums on : http://www.intensemuscle.com/forumdisplay.php?f=28

[Oros]

http://www.xtrememass.com also gives quite a load in info on WSB if you're interested

[Varven]

thanks for the link.

[Varven]

warm up on o/h squats/leg extensions/hyperextensions

Box squat to parallel

60 1x5

80 1x5

100 1x5

120 1x3

130 1x3

140 1x2

Was barely resting 90 - 120 secs between sets and it took its toll on me as I had only 40 mins before the gym closed.

If I wasnt rushed for time i felt I could have hit a triple on 140 and a double on 150.

Leg Press

4pps 1x8

5pps 1x8

6pps 1x4

5pps 1x6

Literally got asked to leave as time was up at gym . grrr Wish they would stay open past 7 pm.

[Varven]

today was ME chest .. what a disaster

Incline bench

bar 1x10

40kg1x8

60kg 1x5

70kg 1x5

75kg 1x3

72.5kg 1x2, 1x3

77.5 kg 1x2

pretty bad tendon pain again

Pin presses from midpoint (my sticking point) through to lockout with a narrow grip

60kg 1x8

80kg 1xfailed

70kg 1x1 gave up w ith the pain

feel like crap. bench has got me bothered.

Im finally making progress on my squat and deads. bench is screwed.

Im unable to apply proper WS training principals either due to injuries and being a raw lifter. Feeling really dejected. was Looking at trying out for a novice pl meet on octoebr 1st.. thats 8 weeks out and i still cant flat bench more than probably like 85kg or so ... tendons are just fu#$d.

Im seriously thinking of using something like the Sheyko programme to fix my bench and continue to use WS for squats and deads.

decided to do some GPP and active recover work

following sets done continuosly with no rest whatsoever, only enough time to drop the dbs and pick up the next set

10kg 1x15 / 15kg 1x10 / 20kg 1x3/ 10kg 1x15/ 15kg 1x10/ 20kg 1x3

I was deadset on the novice pl meet for oct1 but feeling truly bent over by the bench. should have mixed in prozac or jack daniels with my pwo shake.

[2guns]

Im seriously thinking of using something like the Sheyko programme to fix my bench and continue to use WS for squats and deads.

if i was u id be seriously thinkg about getting yr joints and tendons better before u start other programs :roll:

but good progress!

[ExpensiveUrine]

At the gym, there's an envelope with your name on it.

[Varven]

yup

ill be there tomorrow @ about 5:30 pm or so.

I pay some money, fill some forms and can start squatting with you lot :grin:

[big MAC]

yup

ill be there tomorrow @ about 5:30 pm or so.

I pay some money, fill some forms and can start squatting with you lot :grin:

Allelulia.

[Varven]

Had a very quick upper body me workout as I was forced to rush between uni and work.

Flat bench

barx10

40kg 2x8

60kg 1x8

70kg 1x5

80kg 1x5 paused reps

85kg 1x2 paused reps.. found it really hard and strained my shoulder. Not repeating this lol.

70kg 2x8

Relatively high volume work.

Standing military presses

40kg 2x10

Push press

50kg 2x3.

Not mixing shoulders and chest next time. Will have one day for max effort work on presses/pushes with some high rep tricep work and another day for shoulder strenght.

Going to start adding in lots of rotator cuff and rear/front delt work, surely it will have carryover onto bench.

[Varven]

Diet Ive been on offlate to gain strenght :

Please feel free to critique:

Meal 1

1whole egg, 3 egg whites

2 toast

banana

cup of tea

2 tablespoons flax seed oil

3 joint nutrition tablets

Meal 2

chicken/tuna sandwich

1tsp peanut butter

1tsp mayo

meal 3

rice/ veges

1 - 2 chicken breasts

meal 4

protein shake, about 30 - 40g protein, 5g creatine

Pre Workout fuel

Chocolate bar or cookie or red bull or coke or some shite most normal folksshouldnt be eating. I know this is really bad and these cheat meals have been making me FAT, but running on 5 -6 hours of sleep, working 40 hours a week, spending 10 hours a week at uni and all the other stresses is taking its toll. I need a fire up before the gym. might get that Rapid Spike or whatever that stuff people on Tnation swear by. Guess I also need to ask Jono for some smelling salts

WORKOUT

Meal 5

post workout shake: 30 - 40g protein, 5g creatine, 3-4 teaspoons of dextrose.

Meal 6

chicken 1 - 2 breasts , veges, rice.

2 tablespoons of flax seed oil.

The diet is a bit high in carbs and a dash of junk food. Junk food isnt an issue or an addiction and I will cut it out when I get my A into G. However, the high carbs I am reluctant to get rid off even though Im a fat arse at the moment.

I bumped up the flax seed oil to help save the joints.

Ive been into this strenght training routine for a while and the joints have taken an absolute beating.

Im not moving heavy weight, but I consider the programme a success, Ive managed to so far put 25kg onto my 1rm squat, 10kg onto my deadlift.

Cant say much for the bench.

However, all things come at a price My knees creak and moan, my waist and back have started clicking, though thats kind of fascinating.

Im going to start including regular hot tub soaks and ice baths to help with recovery.

Idd love to add on another 10kg to my deadlift over the next 8 weeks, and another 5kgs at least to my squat. Lets see how it goes.

[Varven]

New Favourite snack,

tub of cottage cheese with a large handfull of almonds and dried apricots.

yummy

[Retro Blaster]

Diet Ive been on offlate to gain strenght :

Please feel free to critique:

Just a few additions bro

Meal 1

1whole egg, 3 egg whites

2 toast

banana

cup of tea Green Tea

2 tablespoons flax seed oil

3 joint nutrition tablets

Meal 2

chicken/tuna sandwich

1tsp peanut butter

1tsp mayo

meal 3

rice/ veges

1 - 2 chicken breasts

meal 4

protein shake, about 30 - 40g protein, 5g creatine

Pre Workout fuel Green Tea

Chocolate bar or cookie or red bull or coke or some shite most normal folksshouldnt be eating. I know this is really bad and these cheat meals have been making me FAT, but running on 5 -6 hours of sleep, working 40 hours a week, spending 10 hours a week at uni and all the other stresses is taking its toll. I need a fire up before the gym. might get that Rapid Spike or whatever that stuff people on Tnation swear by. Guess I also need to ask Jono for some smelling salts

WORKOUT

Meal 5

post workout shake: 30 - 40g protein, 5g creatine, 3-4 teaspoons of dextrose.

Meal 6

chicken 1 - 2 breasts , veges, rice.

2 tablespoons of flax seed oil.

Before bed

Cottage Cheese and almonds

The diet is a bit high in carbs and a dash of junk food. Junk food isnt an issue or an addiction and I will cut it out when I get my A into G. However, the high carbs I am reluctant to get rid off even though Im a fat arse at the moment.

I bumped up the flax seed oil to help save the joints.

Ive been into this strenght training routine for a while and the joints have taken an absolute beating.

Im not moving heavy weight, but I consider the programme a success, Ive managed to so far put 25kg onto my 1rm squat, 10kg onto my deadlift.

Cant say much for the bench.

However, all things come at a price My knees creak and moan, my waist and back have started clicking, though thats kind of fascinating.

Im going to start including regular hot tub soaks and ice baths to help with recovery.

Idd love to add on another 10kg to my deadlift over the next 8 weeks, and another 5kgs at least to my squat. Lets see how it goes.

All else seems good bro although the cheats are funny haha but all good for your goals.

Its hard to cut and get stronger so i think you are doing the right thing increase strength then cut for a little.

Big ups

[Varven]

Cheers dude,

oh btw forgot to include tuesdays workout.

Didnt go all out, was getting acclamatized to the new gym (Gillies ave).

Im used to squatting in racks, so the new squat stands took a little getting used to.. especially racking and walking the bar was a bit strange ..

But nonetheless, heaps of good advice around.

Saw Steve L bench press 240kg, that was impressive ! shit I hope i can squat that one day !

Full squats :

70kg 2x8

100kg 2x5

110kg 1x5

120kg 1x5

70kg 1x10

Deadlifts when standing on a 1.5 inch platform.

Wow these are great to build up my halms and glutes for "starting-strenght",

60 1x5

1101x5

140 3x1

140 was a struggle, so a clean 20kgs off my 1rm just due to being 1.5inches higher. will be interesting to pull from a2/3/4 inch platforms.

I want to add 10kg to my deadlift over the next 8 weeks... lets see what happens.

[2guns]

wats the point of taking creatine then having coke/redbull lol.

caffeine inhibits the efects of creatine

[2guns]

when i do a creatine cycle i never take caffeine bcoz it inhibits it and i dnt drink orange juice etc bcoz it turns it to creatinine (spelt right?) which from wat ive read is ther opposite or something along those lines.

this might be going a lil over the top but thers no point taking chances of wasting yr money hey?

im in the middle of one now actually

[Varven]

Fair enough, I didnt know about the caffeine and creatine thing. Coke /red bull isnt a regular.. like 3 times aweek at the most.

[Varven]

DE work

box squats of a parallel box

70kg 1x5

90kg 8x2

Speed Deads off floor

100kg 8x2

Leg press

150kg 1x10

200kg 1x6

150kg 1x10

hyperextensions

bw +20kg 1x10

bw +25kg 2x10

would love to add in more weight, but unable to hold onto plates properly.

Maybe time to bring back goodmornings and stiff legged deads as assistance work .

[Varven]

ME chest

Bench

bar 2x10

40kg 2x8

60kg 1x6

70 2x5

75 1x5

77.5 1x5

80 1x3

85 1x1 spotted.. just guided the bar.. didnt support.. tendon went all weak on this rep.. as per usual

2 board press

60 1x8

70 2x5

Standing plate raise 10kg plate 2x15

Tricep push down 1x13, 1x15

close grip bench press 2x8

pull downs 1x12, 1x10, 1x4, 1x8

Damn next time should include abs.

I need to find a regular to work out with, so we can do board presses etc. I worked out late so couldnt do all the stuff as planned as no-one was around to hold boards etc.

[Varven]

ME work

warmup: back extensions/halm curls/crunches/leg extensions

Box squats to parallel.

bar 1x8

50 2x5

90 2x5

1101x5

130 1x1 no go after t his. I was working out alone and was a bit unmotivated and was running on low sleep/energy

120 2x2

Deadlifts on the rack from mid shin.

70 1x5

110 1x5

130 1x5

150 2x3

130 1x5

halmstring curls

1x15

1x10

1x8

[Varven]

oh i must add this is the first time i pullled without straps since my injury.. i was so stroked i could actually hold anything past 120 without straps due to tennis elbow

[ExpensiveUrine]

Did you train at Gillies today? Cause I didn't see you after 3 pm.

[Varven]

This was yesterday evening.. I didnt train today.. too much uni work

see u next week tho.. i need to get my AintoG with squat technique.. it was all over the place