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Old 04-01-2013, 08:22 AM   #31
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Originally Posted by SecondsOut View Post
Just typing it out so I remember it later...not sure if this is it.

Day 1: max effort squat
Day 2: dynamic effort bench
Day 3: dynamic effort deadlift
Day 4: max effort bench
Day 5: max effort deadlift
Day 6: dynamic effort bench
Day 7: dynamic effort squat
Day 8: max effort bench

Positives
+ Equal time for upper & lower body
+ Equal time for squat & deadlift
+ Covers dynamic and max effort for all 3 lifts

Negatives
- The squat days will probably help my deadlift, but deadlift probably won't help squat, and...
- ...I only get 2 squat sessions for every 8
- Completing a cycle will take 2 or more weeks
I would squat and deadlift on the same day but alternate which one comes first. Do the secondary exercise as repetition effort.
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Old 04-01-2013, 06:41 PM   #32
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critiques appreciated.

probably no workouts this week. let myself get far behind in my work, and now i'm buried. nothin i can't work out of, but i need all the time i can get.

that said, it's not a bad time for me to take off. elbows and shoulders aren't 100%. legs are screaming for a hard workout, though; lower body feels totally primed for a vomit-inducing squat sesh.
i could also use the time to come up with a game plan now that i'm not at Idolmaker. i don't want to completely abandon Westside just b/c i can't lift. in my spare time (i.e., during meals!), i'm reading some good books on lifting. checking out this one from criticalbench.com that has all these cool strategies that i never thought of/heard of before. it's a pdf, so let me know if you want it.
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Old 04-01-2013, 07:32 PM   #33
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Originally Posted by SecondsOut View Post
critiques appreciated.

probably no workouts this week. let myself get far behind in my work, and now i'm buried. nothin i can't work out of, but i need all the time i can get.

that said, it's not a bad time for me to take off. elbows and shoulders aren't 100%. legs are screaming for a hard workout, though; lower body feels totally primed for a vomit-inducing squat sesh.
i could also use the time to come up with a game plan now that i'm not at Idolmaker. i don't want to completely abandon Westside just b/c i can't lift. in my spare time (i.e., during meals!), i'm reading some good books on lifting. checking out this one from criticalbench.com that has all these cool strategies that i never thought of/heard of before. it's a pdf, so let me know if you want it.
Nothing wrong with a little time off. I think you have a good perspective, which is important. Take advantage of the opportunities you have now, with your education. I wish I had done that when I was younger. Hobbies like lifting can wait.

Take all that motivation and focus it on your return to lifting once the work eases up.

It's good to hear that you're doing lots of reading. Westside can be hard to implement when you train on your own. I'm finding volume based training to be quite the opposite. Its working very well for me training in the ol' garage. Maybe in your reading you'll find something that works better for your situation.
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Old 04-02-2013, 04:39 PM   #34
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Default Tuesday, 4/2: GPP

Lower Body Sled Drag
3 x ~40 yds. x 2 big ass rocks (run forward)
1 x ~40 yds. x 1 big ass rock (run backward)

Took out Mighty Sled on its maiden pull. All loaded up:



Don't know how much this weighs, but it's way more than 105. It feels maybe a bit heavier than the Idolmaker sled + 90 lbs., which would be 160 lbs. total. Some of that "weight" is probably just added surface resistance (there wasn't much surface resistance at Idolmaker -- metal on asphalt). Anyway, my first lap was definitely longer than 40 yds. The distance from the camera to the orange circle looked about 30 yds. to me:



This was too much distance, so I switched locations to something a bit shorter. I tried to record a lap, but the wind blew over my camera (which was situated on the wheel of a miniature, clapped-out construction vehicle) before I started the lap:


Well, at the very least you can see the suspicious abandoned field where I'm doing it. The end point is off camera to the left.

Last edited by SecondsOut; 04-02-2013 at 04:45 PM.
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Old 04-02-2013, 06:23 PM   #35
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Exclamation Elbows

You may have heard me complain about elbow soreness. Well, I've been reading about it and watching some YouTube videos to see if there's anything I can do about it other than icing it and taking ibuprofen. Turns out there are some exercises I can do to target the exact area that gets sore.
This demonstrates the exercise that seems to most directly target the affected area:


Only problem is that I don't happen to have a spare whey container to make the thing he suggests. I improvised!:



I cut a hole in an empty milk jug just big enough to fit my hand. I don't have sand to put inside this thing like he suggests, but I have some bands. I cut a small hole in the bottom, threaded a band through it, tied a knot on the end to hold it in place, and...



My body weight holds the band in place during the static hold. Just tried it out: it works really well! It definitely targets the exact area where I feel sore. With any luck, I'll be able to strengthen it up this week enough to where it will feel a bit better next week.
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Old 04-02-2013, 06:52 PM   #36
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Nice ghetto sled. Looks tough. Solid work.
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Old 04-02-2013, 07:09 PM   #37
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Nice ghetto sled
thanks. it's so ghetto that you'd actually have to think hard to come up with a crappier way to make it. you'd probably have to be an engineer to think up a more trashy way of making this. i folded + crammed the lid to a Rubbermaid storage container inside the tire to create a "floor" for the rocks to sit on.

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Old 04-02-2013, 07:15 PM   #38
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haha i like the sled.
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Old 04-02-2013, 09:46 PM   #39
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Nice job Seconds, but I do want to see video! I enjoy watching other people suffer. he he he. Only if it's there own choice of coarse. Ugo
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Old 04-02-2013, 10:35 PM   #40
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Nice job Seconds, but I do want to see video! I enjoy watching other people suffer. he he he. Only if it's there own choice of coarse. Ugo
hey Ugo, thanks. haha, stay tuned for carnage! i'll be bringing duct tape next time, so no chance the phone will fall over.
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