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Old 03-13-2013, 07:04 PM   #141
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Old 03-14-2013, 05:44 PM   #142
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Default Thursday, 3/14: Maximal Effort Bench Press

1-RM Fat Bar Floor Press
10 x fat bar
8 x 135 (fb + 80 lbs. chains)
*I did 2 more warmup sets, but I forget the weights

1 x 295 (fb + 240 lbs. chains)
1 x 315 (fb + 20 lbs. + 240 lbs. chains) (Floor Press/Fat Bar/Chains benchmark)

Seated Cable Row (w/static holds at the chest)
2 x 10 x 100
10 x 90

Reverse Hyperextension
3 x 10 x (70/90/110)

Seated Cable Pulldown (widegrip w/static holds at the chest)
3 x 10 x 60

Pushup (w/Slingshot)
3 x (37/25/20)

The static holds on the rows are to practice keeping my shoulder blades pinched together. My form on the rows isn't great; my chest keeps coming down/in. My press form isn't great either: I get a good lat tuck, but I don't keep my shoulder blades pinched to the max. One of my elbows flared while I struggled through 315 x 1. I made the lift, but my lat came untucked and the bar came back over my face. I'm sure my form looked pretty ugly. Lots of stuff to work on.

Here is 295 x 1. I didn't get 315 x 1 on video. As you can see, today was floor press with fat bar + chains, so my max bench press is obviously much lower than 315. I'm calling this a "benchmark," not a PR. I've never used this setup before, so "PR" isn't really accurate:


Last edited by SecondsOut; 03-14-2013 at 05:48 PM.
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Old 03-14-2013, 08:17 PM   #143
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Hey Seconds, Nice workout, 240 lbs. of chains, wow! My chains weigh a total l of 26 lbs. What is the slingshot push up? Should be interesting when you eventually repeat a workout. Ugo
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Old 03-14-2013, 08:20 PM   #144
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push ups with a sling shot,...search Mark Bell!!! Great tool.

Quote:
Originally Posted by Ugo View Post
Hey Seconds, Nice workout, 240 lbs. of chains, wow! My chains weigh a total l of 26 lbs. What is the slingshot push up? Should be interesting when you eventually repeat a workout. Ugo
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Old 03-14-2013, 10:24 PM   #145
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Quote:
Originally Posted by Ugo View Post
Hey Seconds, Nice workout, 240 lbs. of chains, wow! My chains weigh a total l of 26 lbs. What is the slingshot push up? Should be interesting when you eventually repeat a workout. Ugo
hey, Ugo. thanks for checkin in. yeah, these are some hefty chains. each link is long and thick; each length weighs 20 lbs. so for the 295 press, i had 6 sets of chains on each side. it makes things interesting. the first few inches off the chest are extremely easy.
i forgot to put this on the log, but i actually made an attempt with 7 sets of chains (280 chains, 335 total). i unracked, lowered, and initially pressed it with no problem. know what happened? i got stuck mid-air, about 5-6 inches off my chest. i was actually able to hold it in that position for several seconds with no problem, but i couldn't get the bar to budge any higher. it felt like i could hold that position forever, though. very different from how you would fail on full bench -- the bar will definitely begin falling back onto your chest.
actually, i think we're supposed to repeat it next week. the trainer i worked with said that Louie Simmons switches exercises every session, but at this gym, they only switch every 2 sessions. i might get another shot at 7 sets of chains.
this is what the Slingshot looks like:





i'm sure you can tell what it does. of course, this is my first time using one. for pushups, it basically catapulted me out of the bottom. the more momentum i build going down, the more forcefully it throws me back up. it's 1st purpose is bench press assist, though.
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Old 03-15-2013, 05:49 AM   #146
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Chains are crazy, right? It's a completely different feel from normal lifting. People get used to the strength curve of the movements they do, then when you throw in some accomodating resistance it changes their whole view on things.

I'm very interested to see how westside training effects you. It's designed around geared lifting, and many think it's not the best for a raw lifter.

But in the end, strong is strong! Kill it!
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Old 03-15-2013, 10:06 AM   #147
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Old 03-15-2013, 07:53 PM   #148
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Default Friday, 3/15: Assistance Work

DB Curl
15 x 20 lbs.
10 x 25
5 x 30
10 x 20

Rotator Cuff Work
2 x 15 x band (for each of 4 movements; 8 sets altogether)

EZ Bar Curl (1 set = 5 reps low RoM, 5 high, 5 full)
15 x bar
15 x bar + 20 lbs.
12 x bar + 25 lbs.

Weighted Neck Curl & Neck Press (sets are per movement; 6 total sets)
20 x 10 lbs.
15 x 20 lbs.
12 x 25 lbs.

DB Shrugs (supersetted w/band Pull-Aparts)
3 x 10 x (45 lbs., 90, 75)

Lower-Body Sled Pull (long, diagonal strides; distance varied)
3 x ? x light sled + 110 lbs.

Upper-Body Sled Pull
3 x ~40 yards x 105 lbs.

Performed everything pretty quickly except the sled pulls. These sled pulls destroy me (in a good way). They provide the kind of deep soreness I've only felt in manual labor jobs I've had. Of course, a full day of real manual labor is much more demanding/taxing. I like the sled because there is no question of going till failure, forcing reps, or high vs. low volume. You must pull the sled to the destination; that's it.

Last edited by SecondsOut; 03-15-2013 at 08:15 PM.
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Old 03-16-2013, 11:50 AM   #149
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Default Saturday, 3/16: Dynamic Squat

Speed Box Squat
9 x 3 x (185/225*/245/250)
*Used this for most of the sets
Average Speed: 0.9 (target range 0.75 - 1.1)

GHR
3 x 10 x bw

Weighted Jumps
2 x 10 x 30" stand

Foot Slider (Don't know what else to call them. You lay on your back and do rapid leg curls for high reps. The things slide on the carpet)
3 x 15

Kettle Bell Swing-Jumps
3 x 30 yards x 30 lbs.

BB Dry Humping (Don't know what else to call it!)
3 x 10 x short bar + 180 lbs.

Prowler Push (feet flat while pushing)
3 x ~30 yards x prowler + 90 lbs.

Squat was very easy; collectively, the other stuff was murder. During the ride home, I thought I was going to throw up. I felt nauseous and didn't want to eat afterward. This is truly a hardcore gym. There are a lot of top high school athletes training here, and a lot of them are stronger, faster, and better conditioned than me. There are also former college football players.
I got yelled at because I couldn't figure out the BB dry hump: "C'mon, you're a grown man!!!! The 9th graders were doing that this morning!!!" Mind you, there were also lots of hot chicks training for figure competition around. Yeah, so I was thoroughly emasculated. I didn't have trouble with it once I figured out the correct form, but I'm sure I looked totally awkward and pathetic on my first set.

I will say that in terms of the big 3, I'm far from the weakest person in this place. I hope I can continue working out here. It's very tough. Today is the hardest I've ever trained, and it's the first time I felt self-doubt during a workout. It feels right, though. I'm not satisfied with being strong for an average person; I want to be a respectable powerlifter.

Last edited by SecondsOut; 03-16-2013 at 12:11 PM.
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Old 03-16-2013, 01:12 PM   #150
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