Group: Strength & Powerlifting

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Nate's dead, fallen tree

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coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/18, 12:16 AM
=nate's log...

i felt like i was being rude to pemdas by posting things in his and i also think it would help be more consistent in my workingout (ive been gettin lazy lately)
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/18, 12:23 AM
9/17

havent lifted first thing in the morning in a while. i only ate about 4-5tbs of peanutbutter cuz i had no food.

DL
barx5
135x3
185x3
225x3
275x2
315x2
365x2
405x2
add belt
425x1
455x0
455x0
405x1

failed at 2in below knee on 1st 455. the strength coach (and plenty others) were watchin me deadlift. later when i asked for some green bands he said i was over the bar. he said that he was like 'son of biatch, he could have it if he just sat back' guess i gotta make sure to sit back more... i pulled it off floor fast but got stuck.

step ups
25dbsx8
35x6x2
0x10

pull throughs
green bandx10x3

thats it. again, im hoping this will get me more dedicated as i have been slipping. my main goal is 3,4,5 by years end and i need to get to it. the s. coach said i should try out some speed squats no box for a bit to help get more explosive. i think i am going to do a modified version of WSFSBIII changin up the jump day back to a DE day with a jump day every 4 weeks or so.

let me know what ya'll think
2007/09/18, 04:23 AM
good workout. good luck.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
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2007/09/18, 09:04 AM
I think that you wasted a lot of energy pulling 365 and 405 for two. I would have put some extra reps after my PR attempt if I felt the need for more volume. The 405 especially because that is 2 reps at 90%+. With the addition of the 425 you have 3 lifts at 90%+ before you even attempt the PR.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
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2007/09/18, 09:16 AM
thats true pemdas. i think i wanted to see how i would do without a belt. i dont normally go about 365 without a belt so i tried it. i dont fault that for my missing of 455, more of a technical issue, but definitly something to consider...
dollar1299
dollar1299
Posts: 6
Joined: 2007/05/15
United States
2007/09/18, 09:21 AM
TRYING TO BUILD CHEST IM BENCH PRESSING BUT I ONLY FEEL THE BURN IN MY ARMS ANY SUGGESTIONS
2007/09/18, 09:28 AM
For starters stop yelling. What does your routine look like? How is your diet? And wrong thread.

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Those who want tolerance must be tolerant to intolerance.
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/09/18, 04:59 PM
============
Quoting from Pemdas:

I think that you wasted a lot of energy pulling 365 and 405 for two.
=============

I concur.

I always wanted to say that.

--------------
SQUAT MORE ~Jesse Marunde

Mortal by birth.
Strongman by the grace of god.

Blood Guts Sweat Chalk
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/19, 03:09 PM
steve... why did you go on hiatus for so long?

anywho

ME Upper

i threw my arm out a bit playing softball yesterday, so it was bothering me

Flat Bench
barx5x2
95x5
135x5
155x5
185x5
205x5
225x5
245x2

Decline BB (SL)
155x23
185x18

Cable V handle rows/superset rear db flyes
160x12/25x12
180x8/35x8
170x10x2/30x10x2

BB Shrugs
225x12
275x12x2

Incline DB Curls
45x8x3

Pretty decent day, still trying to figure out what kind of rep scheme i want. my shoulder really hit me hard on that last flat bench. i was going for 5RM pr... definitly did not have it... 225 was easy tho.

supposed to play dodgeball tonight, probably wont tho...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
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2007/09/20, 06:37 PM
im gettin worried about a very serious shoulder injury i might have soon. its kind of a nagging pain that catches on sometimes but i played softball 2 days ago and that made it so it was hard to move my arm, then the next day i played dodgeball and only threw the ball 1 time and did the same. today i did a little bit of catch to see if i could just get it warmed up, but it felt good for a while and started aggravating me again.

im takin ibuprofen and at one point took some vicodin the pain was so unbearable. im guessing its rotator issue but im not really sure what to do to fix it. any suggestions?
ecle5c
ecle5c
Posts: 1,312
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2007/09/20, 10:42 PM
Off topic here, but I read in Pemdas training log that you put together a spread of the WS4SB3 routine. I'd like to take a look if you'd send it on. ECLE5C@mizzou.edu....

danny_tuff
danny_tuff
Posts: 85
Joined: 2006/11/12
Australia
2007/09/21, 08:46 AM
id also really like that spread steve or pemdas. mr_mc_stooge@hotmail.com thanks very much

--------------
OBSESSION is a word the lazy use to describe the DEDICATED
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/21, 07:47 PM
DE Squat-wide,no box
barx5x2
95x5
135x3
190x2x10

felt pretty fast until last few sets, then ran out of steam... way different feel without box...

i superseted the squats with some pullup/chin variations so as to get more of those in (tryin to grow that back up)
bwx3-4x6

DL w/ me on 1in plate
225x1x8

Good Morning!
barx5
95x10
135x10
185x8x2

Calf Raise on weird machine that pneumatic... that was fun and gave me nice cramps

Ab stuff... wood chops and standing crunches with ~90lbs

pretty good day. my legs are beat up as i played capture the flag for like 2hrs yesterday so pretty tired. got some great shin splints, so i did do some dorsi work with 30lb db too...

finito
coolnatedawg
coolnatedawg
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Joined: 2005/03/09
United States
2007/09/25, 12:49 AM
i havent gotten to the gym in the last 2 days. missed RE bench and ME Lower. I might just do ME lower tommorrow and skip RE this week. Any other suggestions?
I have been having a lot of trouble getting free time available to get all 4 days in...
bigandrew
bigandrew
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Joined: 2002/10/21
United States
2007/09/25, 01:44 AM
do a 3 days split

max effort
2 DE days

next week do the ME effort you didn't do week before.

me bench
de squat
de bench

next week
me squat
de bench
de squat

me bench
so on and so on

??

--------------
\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

You have to learn to follow, before you can lead.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/09/25, 08:25 AM
Why don't you make it an 8 day split.

Monday ME lower
Wend ME upper
Friday DE lower
Monday DE upper
Wend ME lower
...ect

If you don't like that then I would keep 2 ME days a week and have one RE/DE/assistance day a week.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/25, 09:22 AM
andrew, just curious why you would only have 1 ME day a week...?

pemdas makes more sense to me as its sort of like DeFrancos thing anyway, using only 3 days...

Ill have to see how it works out, right now my work schedule on the weekends completely makes going Fri morn before work ridiculously hard, and Sun mornin just not happen b/c i work late thurs and all day sat. i guess ill just have to see how it works out right now.

thanks for your advice guys... ill hopefully have somethin to post soon in terms of traingin... looks like a temperorary "deload" week or 1/2 week
ecle5c
ecle5c
Posts: 1,312
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2007/09/25, 11:21 AM
Why are you constrained by the monday through Sunday thing? I just rotate my days. So I'll do DE Lower, De Upper, ME Lower, ME Upper, and start again. If it takes me 9 days to get there because of my schedule it takes 9 days.....Even if a 4 week cycle takes 5 weeks you still get the workouts in.
coolnatedawg
coolnatedawg
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Joined: 2005/03/09
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2007/09/25, 05:47 PM
im just trying to keep the frequency to 4 workouts a week typically. i dont know why really... just takes out all of the guess work. i just sort of do it... maybe i do need the change...
bigandrew
bigandrew
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Joined: 2002/10/21
United States
2007/09/25, 10:10 PM
I did that in season during cheerleading....it works.


You have 2 full weeks to recover for next ME move. Kept me fresh. but cheering and stunting is kinda hard on body. Basicly 100's of powercleans 3x a week....worked for me..so?

--------------
\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

You have to learn to follow, before you can lead.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/26, 01:53 AM
i guess it will be better than what i am doing now. basically, when i miss a day, if i can hit it the next day, i ditch it and move to whatever is supposed to be there next time. i have missed both my RE upper and ME lower this week. was going to go today but had a softball game. i think im goin to do the wave lifting for upper that way i get the reps in again and just mod up the rest...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/26, 06:18 PM
im goin to the gym in about 30min, but something really dawned on me. i havent been full of energy since i caught mono. it takes time to recover from, but lethargy takes its toll so bad. anywho, ill give an update later...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/26, 08:15 PM
9/26

like mentioned above, i was feeling pretty tired but felt good once i got in there. right now the school is remodeling the other gym, so all the little curl jockeys are in the weight room, which is fine cuz they motivate me to work harder hahah.

ME Upper
barx5x2
95x5
135x5
185x5
225x3
245x3 PR
255x2 PR

Incline WGBP
155x11
155x6

BO Row super Rear Fly
155x10/30x10
165x10/30x8
185x9/30x8
175x10/face pull 140x10

Shrugs
225x12x2
275x12
315x6

Standing alternating curl
50x8x2
Concentration Curl
30x8
Stand alt curl
55x8

i know that some of that seems sporadic, but the curl jockeys were in full force. i must admit, biceps are my least favortie muscle to work. i never feel like i hit them hard enough and they are probably the least impressive part on me. i would like bigger bi's but dont feel like working towards that goal. guess i need to figure a way to include them better

DONE!
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/09/26, 08:25 PM
Sweet good work man.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/27, 12:11 AM
thanks, i need to incorporate more doubles and triples. obviously with a 270 1RM, 245 for 3 is not that great. i think i just need to work that out. i have been thinkin about maxin reps with 225 and using that for a few weeks to get more volume and also see if i can increase it... what do you all think? or maybe switch out ME exercises... soooo many choices. i do need to get my hands on some boards tho...
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/09/27, 09:15 AM
Boards are really cheap, just go to home depot. I even had them cut the 2x6 into 3 even boards for me. It was like $3 for the board. I bought some velcro so I could make 1, 2, or 3 boards. There was enough left on the original board for a 4th and maybe a 5th board, but I didn't bother because I don't see myself use 4+ boards any time soon.
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/09/27, 09:35 AM
If you're looking for more volume, just work up to a heavy set, back down 5-10%, and do some triples.

--------------
SQUAT MORE ~Jesse Marunde

Mortal by birth.
Strongman by the grace of god.

Blood Guts Sweat Chalk
bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2007/09/27, 06:05 PM
me too pemdas.....her's a cool tip tho

I put a I hole on either side....and I loop a band with clips on it....so that I can hold the board on my chest better. I workout alone...so I don't have somone to hold it for me:(

Keeps it in place pretty good.

I spray painted mine....black with yellow strips too lol

--------------
\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

You have to learn to follow, before you can lead.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/09/27, 06:08 PM
I just stuff it under my shirt.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
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2007/09/27, 06:34 PM
oh.. i know its cheap to make. if i get in the gym at the right time i can use them as the coaches are there... but lately ive been procrastinating till the afternoon. i might just build a 2 and 3 board, dont know about higher tho... i guess it could be good for solely tricep stuff and to handle more weight. so maybe forget what i just said...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/28, 08:54 PM
9/28

Speed squats no box
barx5x2
95x3
135x3
185x2
205x2x10

Snatch grip deads
135x5
225x2x2
275x2
315x2x3
convential speed deads
225x2x5

Reverse Hyper
45x12
70x10
95x10x2

Side bends
100x8x2
bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2007/09/28, 10:56 PM
there a reason why you don't use a box?

Cause you can't get the full set back, relaxed state without a box? Nor the "stop" and drive that make the box squat so benificial.

Why not try a jumping squat?

--------------
\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

You have to learn to follow, before you can lead.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/09/29, 09:29 AM
i normally do box squats. i just changed it up for the last 2 weeks to practice my form without it and without going heavy. im using it again next week.

plus, i typically fail on turning the weight around. its not the weight is to heavy, its that i just cant stop and go back up, so im just trying this to see how it feels.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
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2007/09/30, 09:24 PM
9/30

RE
flat db bench
70x16x11x6

Pullup/super face pull
bwx10/60 (weird weight on machine)x10
Pulldown/superset fac pull
180x10x3/60x10x3

DB shoulder press
40x10x4

DB Shurgs/super Hamer curls
100x10x3/50x10x3

Hub holds (25lbs)
3sets

DONE!

extremely drained after all this... going for max parallel squat tommorrow i think...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/10/01, 08:14 PM
10/1

ME Wide Squats
barx5x2
135x3
185x2
225x2
275x2
315x2
belt
365x1
385x1 (easy match PR)
405x0 nose starts bleeding
(clean up nose)
405x0
365x0

Bulgarian Squats (front foot on plate for added ROM0
95x8x3

GHR
BWx10x3

Ab circuit

I know i can hit that damn 405! I think its a matter of everything being good conditions. I was a little tired,but i still keep getting stuck towards the bottom. I am able to turn the weight around, but get stuck after about an inch.

Guess i need to get back on the DE box squats and get some explosiveness. any more advice? i havent tried to do ME squats in a while, but i cant seem to get it over 385. My DL hasnt moved any either in a bit. Maybe now im back on squats the DL will move? ahhhh!

DONE!
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/10/01, 09:03 PM
SLDL - Helps my squat more than anything else.
Weighted 45 degree back extensions. Use your glutes. Squeeze you ass check together.
Pull-Throughs

I suspect that you have a glute firing problem, but this is just a guess. Can you make a video?
bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2007/10/01, 10:04 PM
Do you normally squat wide?

Cause I have pretty much given up learning to squat wide just for leverage sakes. I'l still do it to have strong hips...but whever I fel more comfortable doing shoulder width.

Ed Conan squats close...i've seen O lifts squating 700+ close stance no gear at 230some odd pounds. SO if it good for them it good enough for me lol

A deep leg press or power squat may help wirth the glutes firing.

Box jumps
jumping squats

You can also set up the bar at your sticking point...w/ chains or with the rack....and get under the weight..and drive up as fast as possible. Takes the "lowering' portion out of the lift....helps with dl as well.

--------------
\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"

You have to learn to follow, before you can lead.
coolnatedawg
coolnatedawg
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2007/10/01, 10:10 PM
no, no access to a video camera.

i wouldnt say i normally squat wide, i change it up all the time, wide squat, oly, front, i try and get a bunch of them in, however, it is probably the more frequent squat for me...

i would not be surprised if my glutes were an issue. i never seem to feel them even when i deadlift..
i will try to incorporate more glute dominated stuff for assistance work for a bit.

coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/10/03, 10:03 PM
ME upper

Floor Press
barx5x2
95x5
135x5
185x5
205x5
225x3
245x1+1
255x0

was just trying to find my place with boards. i can never decide if i want to do 5, 3, or singles...

Wide grip incline bb(rep out)
155x16
155x8

bb rows/face pull
185x10/140x10
185x9/140x10
165x10/140x10
165x10/140x10

Behind back shrugs
225x10x2
275x10x2

Reverse EZ curls
75x10
75x10
75x8
75x7

i seem to run out of gas too fast on all my lifts. think i need to rest more in between sets..

Finito!
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/10/03, 10:42 PM
or my GPP sucks... i really need to work on that...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/10/05, 12:31 PM
10/5

DE Day
went in and a few guys were doing some band squats so i eventually worked in with them...

DE box squats
barx5x2
95x5
135x3
185x2x2
add green band per side
185x2x4

(i jumped in a little late...)

High box squats
225x2
315x2
365x2
405x2x8
these felt fast b/c of band squats..


DE Sumo DL
135x2
185x1x2
~225x1x8
these were real fast. seems i had real nice form cuz the strength coach was there and having everyone watch me to get form right. i just dipped and ripped... nice

Split Squats (2 seconds at bottom)
115x6x2
135x6x2
i suck at these!

superset w/
Wood chops
purple band with D-handle on it
10each side x4


Done!
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/10/05, 01:32 PM
Why did you do high box squats? I am just wondering your reason because you say that you are weak out of the hole. I would have done some supplementary exercise to address this.

Did you ever consider doing bottom up squats?
coolnatedawg
coolnatedawg
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Joined: 2005/03/09
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2007/10/05, 02:20 PM
simply because i was working in with these guys, so i just kind of rolled with it... besides, it does allow for heavier weights than normal which is good.

what kind of rep scheme would you use for bottom up squats? and how low do you start them... i think they would be nice to try out...
Pemdas
Pemdas
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2007/10/05, 02:35 PM
I understand if you were just working in with some people, but the whole point of westside is to work on your weakness and I don't think learning to handle heavier weight is you problem right now, so I don't like that part of your reason.

Well if I was going to do them as a supplementary movement I would probably stick to the 3-5 rep range for 4-6 sets.

I would set the pins low( below your normal depth ) since this where you are failing.

If you feel really strong on these then you might need to work on your descent. It is possible that you are going too fast/dive bombing the squat as I suggested before. It could also be that your are not staying tight in the hole, or the glute firing problem I alluded to before. It is really tough to say with out seeing you do it. I know you said that you don't have a video camera. Are you sure you don't have one on your cell phone. They pretty much all come with one standard now a days.
ecle5c
ecle5c
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2007/10/05, 02:35 PM
I would just place the safety bars at the level of where you would normally start the up part of your squat or even slightly lower and place the barbell there with whatever weight you need on the safety bars.

I would do it similar to repping deadlifts. Do one, drop, reset and do another if you're doing multiple reps per set. I'd think singles could work well also.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/10/07, 07:31 PM
10/7

i played a game of flag football right before going to the gym and i had little sleep thanks to a new lady friend, so i was really worn out in the gym, but here goes...

RE Flat bench
40x8
60x8
75x12
75x6
75x7

Pullups (palms facing in)
bwx8
bwx6
bwx6

superset Face pull
60x10x3

Lateral Raises
25x10x4

DB shrugs
100x10x2
120x8

superset Concentration curls
25x10x2
30x10

done... really bad workout... just kind of went through the motions... no drive...
coolnatedawg
coolnatedawg
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2007/10/07, 07:35 PM
i think i will try out the bottom up squats as my ME movement tommorrow.... i liek the idea and it makes sense to me. only thing that would hold me back is i think i pulled my hamstring. it hurts right now like a crappy charlie horse...

pemdas, i think it might be a combination of a few of those things. i know i tend to dive quick(ish).

i do have a camera on my phone, but i tried to get a video (and pics) on my comp once before but cant figure it out. i could definitly take a video but dont know how to get it on here.
Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2007/10/08, 08:33 AM
You should just have to plug it into a usb drive. Your computer should just recognizes it as an external drive.
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/10/08, 02:25 PM
oh... so i gotta go get a chord to connect it...?

on another note, i think im goin to take this week as a deload week and cut out my ME work this week. My hamstring is really bothering me right now so i definitly couldnt make it to ME lower today. i figure its right about time i cut back a week anywho. i will just incorporate some recovery work and maybe some more conditioning if my leg is up to it...
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/10/12, 01:59 PM
ok... well let me preface this post by saying that for the last month or so i have been having a slight problem in my right knee. basically, whenever i sit in class my legs are bent, but as soon as i go to stand up, i have trouble straightening my leg cuz it hurts in my knee. it feels like its going to pop or something. i dont know what the deal is... but i thought it would just go away... so anywho...

DE Lower Body
wanted to do box squats with bands again, but the girls lax team took every rack (doing pullups (blah) but then front squats)

DE Deads
135x5
185x2
225x1x3
275x1x~10-12 (i was just killing time)
-this all was fast, i know i could have done more for my speed work, but my hamstring is still kind of hurting so i didnt want to push it to much

Front Squats
135x5
185x5
225x4
225x2
these were really bothering my knee so i stopped

Pull Throughs
140x10x2

DONE

so, in hindsight, i wish i had done reps with 135 for front squats to work my knee. i say this because i felt a lot better leaving, but i really want to figure out what is going on... my right leg is just f'd up! hamstring and knee! argh..

i am going to pop lots of fish oil to see if maybe its a fat issue or maybe dehydration?
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