cyclops Posted October 31, 2006 Posted October 31, 2006 I'm currently doing a Westside-inspired program where I do RE upper, ME lower, ME upper, and DE lower. I don't focus solely on the big 3 the way Westside PLers do. I'll be rotating upper body lifts between horizontal, incline, and overhead pressing, and lower body lifts between back squats, deadlifts, front squats, and rack pulls. I'll be doing various grip work each time I work out. I work as a waiter so I have plenty of off time, and I have a power rack on my back porch so I can lift anytime I'm home. I'm eating to gain weight and am aiming for 220-230 lbs fairly lean. I'm now 203 at 5'10''. Short term goals are 315 bench, 200 military press, 400 squat, and 450 deadlift. I'll set grip goals once I get back into the flow of training it (just started back). My squat is weak because I injured my back earlier this year and had to take a few months off from squatting. Once I was able to start back, I had to take it really slowly for a while. I'm just recently getting near my previous poundages (current 5RM is 275, was 305 before the injury). Anyway, enough talk. Today's workout was: RE incline press 20 x bar 20 x bar 10 x 95 10 x 115 16 x 135 12 x 135 8 x 135 Pin Presses 10 x 135 10 x 205 10 x 225 10 x 225 8 x 225 Pull-ups 10 x bodyweight 9 x BW 8 x BW 8 x BW Lateral Raises 15 x 20 (plus DB handle, not sure how much it weighs) 12 x 20 12 x 20 Preacher Curl 10 x 40 (plus EZ Curl bar, not sure how much it weighs) 10 x 50 (ditto...) 10 x 60 10 x 60 8 x 60 DB External Rotations 12 x 5 (plus DB handle) 12 x 5 12 x 5 12 x 5 -------------------------------------- A few hours later, while my wife was lifting: 30 lb hex block snatch 1/1 (R/L) 1/1 1/1 30 lb hex block clean 1/1 1/1 1/1 1/1 2/2 30 lb hex block pass hand to hand (hold 2s before passing) 5/5 5/5 2" Pinch block - 38.5 lbs for time (block weighs 8.5, plus 30 lbs of plates) 5s/3s 5s/3s 4s/10s 6s/5s And I was spent. Suggestions and comments are more than welcome. See you at 230. Quote John Renfroe 2008 Goals: 2/3/4/5 Press/Bench/Squat/Deadlift Close COC #3 Bend Red Nail Getting Ready for Show of Hands
cyclops Posted October 31, 2006 Author Posted October 31, 2006 Pics of my home gym are in my gallery: http://www.gripboard.com/index.php?act=mod...m&album=582 ME Squat later today. Quote John Renfroe 2008 Goals: 2/3/4/5 Press/Bench/Squat/Deadlift Close COC #3 Bend Red Nail Getting Ready for Show of Hands
cyclops Posted November 1, 2006 Author Posted November 1, 2006 Ended up running short on time today (last minute plans), so just worked up to a near-max triple on the back squat and called it a day. 10 x bar 10 x bar 5 x 95 3 x 135 1 x 225 1 x 255 1 x 275 3 x 300 I'm limited to 300 lbs for now, but I'll be getting more plates this week sometime. My hands are really sore from yesterday (mainly my thumbs), so I'll do grip work tomorrow instead. Quote John Renfroe 2008 Goals: 2/3/4/5 Press/Bench/Squat/Deadlift Close COC #3 Bend Red Nail Getting Ready for Show of Hands
unseenbeat Posted November 1, 2006 Posted November 1, 2006 Solid looking stuff, the pursuit of strength, size, and speed is a long road, I'm just now learning that myself. Quote Tim Myrick "Mr. Lahey, is this you, or the liquor talking?" 'Randy...' *SWIG-SWIG-SWIG* *GULP* '...I am the liquor.' He who fights monsters...
climber511 Posted November 1, 2006 Posted November 1, 2006 Solid looking stuff, the pursuit of strength, size, and speed is a long road, I'm just now learning that myself. "Seems long" Jeremiah Johnson and climber511 Quote When people used to ask him how it was he became so incredibly strong, it was always the same, "strengthen your mind, the rest will follow". The Mighty Atom Age wrinkles the body. Quitting wrinkles the soul. Being prepared for any random task is not the same thing as preparing randomly for any task. Greg Everett
cyclops Posted November 2, 2006 Author Posted November 2, 2006 Thanks guys. I'm still hurting from Monday's grip workout. I think I'll back off the volume a bit next time I have a pinch workout. I may do some support and crush later today. Today's workout: 3RM Bench 20 x bar 20 x bar 5 x 95 5 x 115 3 x 135 1 x 165 1 x 185 1 x 205 1 x 225 3 x 240 (PR) DB Military Press 20 x 20 20 x 20 20 x 20 DB Row 15 x 60 15 x 60 15 x 60 15 x 60 Upright Row 15 x bar 15 x 65 12 x 65 15 x 65 BB Curl 5 x 65, 10 x bar 15 x bar 15 x bar Don't know why curls were so weak. I'll chalk it up to all the rowing beforehand. Quote John Renfroe 2008 Goals: 2/3/4/5 Press/Bench/Squat/Deadlift Close COC #3 Bend Red Nail Getting Ready for Show of Hands
cyclops Posted November 7, 2006 Author Posted November 7, 2006 Skipped DE lower last week because of work. Today was RE upper. Incline Press 20 x bar 20 x bar 8 x 95 8 x 115 18 x 135 15 x 135 10 x 135 Pin Press 10 x 135 10 x 185 10 x 225 10 x 225 8 x 225 Pull-ups 10 x BW 10 x BW 8 x BW 8 x BW Lateral Raises 15 x 20 15 x 20 15 x 20 Preacher Curl 12 x 60 10 x 60 12 x 60 (will use 65-70 next week) DB External Rotations 12 x 10 12 x 10 12 x 10 I'm picking my mom up from the airport (her first time seeing me and my wife since we moved here) in a few minutes so grip work will happen tomorrow. Quote John Renfroe 2008 Goals: 2/3/4/5 Press/Bench/Squat/Deadlift Close COC #3 Bend Red Nail Getting Ready for Show of Hands
cyclops Posted November 18, 2006 Author Posted November 18, 2006 I'm still around. I've been going through a tough family situation recently so I haven't been on the board, but I have been lifting. My mom was in town all of last week, so we (my wife and I) were with her, and then after that we had a crisis that I don't really want to go into. Not me and my wife, but my parents. Anyway, the conjugate program I was doing was leaving me burned out already, so I'm going to hold off on that until I understand the system a little better (and have the experience to be able to handle it). I'm going back to an old-school full-body type of program that I'm more used to. Today was: Deadlift 5 x 135 5 x 205 5 x 255 5 x 300 5 x 300 5 x 300 Incline Press 5 x bar 5 x 95 5 x 115 5 x 135 5 x 155 5 x 175 DB Row 15 x 65 15 x 65 Lean-away Lateral Raises 8 x 20 8 x 20 8 x 20 Wanted to do some calf work but I'm meeting my wife in a few to see Casino Royale after she gets off work. Quote John Renfroe 2008 Goals: 2/3/4/5 Press/Bench/Squat/Deadlift Close COC #3 Bend Red Nail Getting Ready for Show of Hands
cyclops Posted November 21, 2006 Author Posted November 21, 2006 Today: Squat 5 x bar 5 x 95 5 x 135 5 x 185 5 x 225 5 x 265 Press 5 x 95 5 x 115 5 x 135 5 x 150 5 x 150 BB Curl 5 x bar 5 x 75 5 x 95 5 x 95 5 x 95 5 x 95 5 x 95 I changed my grip width on the press today so I wasn't quite as strong as before, but I could feel my delts working much more than before so I think it will be good once I get used to it. Grip work later this evening or tomorrow after work. Quote John Renfroe 2008 Goals: 2/3/4/5 Press/Bench/Squat/Deadlift Close COC #3 Bend Red Nail Getting Ready for Show of Hands
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