Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > General > General Board
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

General Board You can talk about anything here. Life, sports, rants, whatever.

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-11-2013, 05:44 PM   #11
SecondsOut
Senior Member
Max Brawn
Points: 1,960, Level: 26 Points: 1,960, Level: 26 Points: 1,960, Level: 26
Activity: 15% Activity: 15% Activity: 15%
 
SecondsOut's Avatar
 

Join Date: Feb 2013
Posts: 779
Fav Exercise: Squat
Fav Supp: Oxidane
Reputation: 68942
SecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beast
Exclamation Just got back from my first day

Today was speed bench. This place is legit.

The dude on the phone was the owner, and as it turns out, he's a nice guy, just very serious about lifting. I walked in, he came up to me:
him: "So you're the guy who benches 190, right?
Me: "Well, a little more than that. My best is 225 x 4."
[makes a satisfied face] "Hey, that's not bad."
"Well, it's not great either" [I grin]
[he laughs and slaps my shoulder] "Everyone gets stronger around here. Everyone."
I think he was pleased by my low ego. He set me up with a group of 3 other guys.

Speed bench. 9 sets of 3. Fat bar + red bands. Tendo unit to measure bar speed. It was all business: just the 4 of us moving quickly through our sets. Everyone had a positive attitude, but there was zero chit chat, zero bullshit. Perfect! We aimed for 0.7 to 0.9, with 0.8 being the best. I was only able to do it right with 115 lbs. (or is it a little more than 115 with the fat bar?).

The other guys went off and did a plyometric exercise. They sat on a heavy stool with a guy sitting behind them for support. They pushed a hanging log-press bar loaded with weight. When the bar came back, they quickly pushed it again. The owner wanted me to do some other standard stuff:

Incline DB press: 3 x 10-12 x 55
Seated cable row: 3 x 10-12 x 100
DB Tate press: 3 x 15 x 10

Then it was time for the sled. Holy shit, this was intense! 70 lb. sled + 35 lb. plate. 3 laps up and back in the parking lot (1 lap = ~40 yards). The rope has handles so you press it like a bench press. All I can say is, if you really want to break yourself down and feel like a weakling, you need to try this. The last lap was a real struggle...felt like I wasn't gonna make it. Gym workouts are nothing compared to this sled. It made everything I do in the gym feel like a kid's game. Felt great afterwards, though; exactly the kind of work I want to be doing!

Max effort deathlifts tomorrow!

Last edited by SecondsOut; 03-11-2013 at 06:55 PM.
SecondsOut is offline   Reply With Quote
Sponsored Links
Old 03-11-2013, 05:50 PM   #12
thewingnut13
In Training....
New Brawn
Points: 204, Level: 4 Points: 204, Level: 4 Points: 204, Level: 4
Activity: 1% Activity: 1% Activity: 1%
 
thewingnut13's Avatar
 

Join Date: Feb 2013
Location: Indiana
Posts: 31
Training Exp: 1 Year
Training Type: Powerlifting
Fav Exercise: Weighted Chest Dip
Fav Supp: ON Gold Standard Protein
Reputation: 1760
thewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good poststhewingnut13 has made some good posts
Default

Wow this sounds intense!
thewingnut13 is offline   Reply With Quote
Old 03-11-2013, 05:51 PM   #13
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,879
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

sounds great, glad you found a place that you enjoy training at! Where is it located?
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 03-11-2013, 05:54 PM   #14
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 

Join Date: Jan 2010
Location: Colorado
Posts: 3,945
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
Reputation: 410272
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

Nice!

Glad to hear you like it!
__________________
Balance
jdmalm123 is offline   Reply With Quote
Old 03-11-2013, 06:00 PM   #15
HIThopper
Senior Member
Max Brawn
Points: 3,233, Level: 35 Points: 3,233, Level: 35 Points: 3,233, Level: 35
Activity: 0% Activity: 0% Activity: 0%
 
HIThopper's Avatar
 

Join Date: Mar 2012
Posts: 756
Reputation: 19085
HIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributorHIThopper is a dedicated contributor
Default

Gym sounds awesome, youd be nuts not to stay.
HIThopper is offline   Reply With Quote
Old 03-11-2013, 06:12 PM   #16
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,606
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

Sleds are awesome!
Wait until you try a Prowler
Off Road is offline   Reply With Quote
Old 03-11-2013, 06:51 PM   #17
SecondsOut
Senior Member
Max Brawn
Points: 1,960, Level: 26 Points: 1,960, Level: 26 Points: 1,960, Level: 26
Activity: 15% Activity: 15% Activity: 15%
 
SecondsOut's Avatar
 

Join Date: Feb 2013
Posts: 779
Fav Exercise: Squat
Fav Supp: Oxidane
Reputation: 68942
SecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beast
Default

thanks guys. the real challenge was the sled work, and that's the thing that i really want to get better at. i wouldn't say the speed benches were difficult or intense, just good training. trying to get your bar speed up really focuses your attention; there is a lot of room for improvement for me.

Quote:
Originally Posted by J_Byrd View Post
sounds great, glad you found a place that you enjoy training at! Where is it located?
i'm in Miami, which isn't my hometown. it's called Idolmaker. they're listed on Westside's site: Westside Barbell Certified Gyms

Quote:
Originally Posted by Off Road View Post
Sleds are awesome!
Wait until you try a Prowler
oh i know, right? i'm sure my ass will be kicked again.

Last edited by SecondsOut; 03-11-2013 at 07:33 PM.
SecondsOut is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
On Modifying Westside BendtheBar Powerlifting & Strength Training 0 06-15-2012 10:40 AM
Westside BB Question UncleSlam Powerlifting & Strength Training 14 02-24-2012 07:16 AM
Westside, 5/3/1, and decisions tank Powerlifting & Strength Training 23 11-27-2011 01:20 PM
Westside! sneezingstardust Powerlifting & Strength Training 23 05-31-2010 02:30 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 03:14 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.