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Does my bum look big in this squat rack?

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Comments

  • Closed Accounts Posts: 2,028 ✭✭✭ Tristian Swift Steward


    Fair play man, you've made some great gains in what... 13 weeks? You've added 77.5kg to your total so you're piling on the guts of 6kg a week whilst only adding an extra 4kg of weight.

    I've more or less decided myself to go for the Soviet program myself and just smack out 5 days of training a week. I'm going to give it ~12 weeks and see where I am, if it adds anywhere near 77kg to my totals I'll be laughing!


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Okidoke back to it.

    Had a good think about what I'm gonna do training wise for 09 and have decided on Jim Wendlers 5/3/1 program.

    Seems a good fit for me. It's targeted at intermediate raw lifters who are using enough weight to make the %'s work (If the weight is too light there may be an issue with not being taxed enoug by this program). I looked into Rob Burke's soviet style communist powerlifting ideals but decided against it, though I will follow Rob's log closely to see how it goes. For my own personal situation 5 days a week would be a bit much even though they are short. Wendler recommends a 3 day week for this program. Sweeeeeeeet. Then there's a deload every 4th week! Back of the net!

    Here's how it lays out (I'm doing this to remind myself of the %'s)

    100% = 1RM
    Wave 1. 75%x5, 80%x5, 85%x5
    Wave 2. 80%x3, 85%x3, 90%x3
    Wave 3. 75%x5, 85%x3, 95%x1
    Wave 4. (deload) - 60%x5, 65%x5, 70%x5

    They're called waves rather than weeks because there are 4 workouts per wave but you only do 3 per week. The 4 are Squat, Bench, Deadlift, Military press.

    Really looking forward to going for heavy PR's on the military press, I hardly trained that lift all of last year.

    I need to subtract 10% from my 1RM before I work it out. Apparently it's too brutal otherwise.

    Squat night tonight


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Monday 05/01/09 Cycle 1 Wave 1

    Squat:
    warmup
    127.5 x 5
    135 x 5
    145 x 8

    Pull Thru's:
    47.5kg (Seated Cable row machine)
    x14
    x12
    x12
    x12
    x10

    Standing ab pulldowns:
    112.5kg
    x 12
    x 6
    x 5
    x 3

    Stretching

    Squat day was easy enough. The rule is on the last set you are meant to do 5 but can rep out as many as you can without failing. I din't want to do the whole 20rep squat technique of 30 second breaks between reps so I repped 8 pretty quickly.

    Stretching is me new years resolution...that and to add a link to my watch. My wrists are a joke.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Wenesday 07/01/09 Cycle 1 Wave 1

    Bench:
    warmup
    95kg x 5
    100kg x 5
    107.25 x 7

    Chins:
    x9
    x4
    x4
    x3
    x3

    Seated DB Power Cleans:
    12.5kg
    x13
    x13 (after a break to spot Hanley)
    x6
    x5
    x6

    Reverse preacher curls:
    20kg fat bar
    x 10
    x 6
    x 5
    x 5
    x 5

    Stretching

    Had to use the fat bar because all the nice Oly bars were being used so the bench was a bit uncomfortable. OVerall ok session.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Friday 09/01/09 Cycle 1 Wave 1

    Deadlift:
    warmup
    155 x 5
    165 x 5
    belt on
    175 x 7

    Good mornings:
    110kg
    x 7
    x 6
    x 6
    x 5
    x 5

    Ab Pulldowns:
    112.5kg
    x 13
    x 7
    x 5
    x 4
    x 4

    Stretching

    Never deadlifted heavy for reps at my current strength before. It's fun!


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  • Registered Users Posts: 5,881 ✭✭✭WHIP IT!


    Hi Kev

    Was wondering if I might fire a few Westside-related questions at you if you don't mind.

    I followed Westside for about 5/6 weeks this time last year and got some really good results. Thing is, as I was completely clueless at the time (aint much better now!) I just did the same exercises every week, ie - Monday was always the same, ditto Tues, Thurs, Friday...

    I've just today started another six week spin at it and was wondering how much to change from week to week?

    Thanks


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    A 6 week go is pretty short, I'd probably recommend just sticking at it until you start to stall just to get the most out of it.

    As far as changing exercises around goes I'd recommend changing your ME exercise (your heavy upper body & lower body exercise) every 3 weeks to start with. You could change every 2 weeks though if you'd prefer. I cycled by heavy upper body lifst between:

    Bench
    Close Grip Bench
    Incline Bench

    and my heavy lower body between:
    Squat
    Deadlift

    As far as the assistance exercises you can go either way. Sticking with similar stuff or keeping it varied. Some say you should stick to the same stuff for a few weeks at a time, other say keep it changed up every week. I think you should do whatever ****s your weakpoints. For Upper body assistance stuff I'd recommend picking 3 of these every week:

    JM Presses
    Pendlay Rows
    Chins
    Seated cable rows
    Pulldowns
    Military press (Bar & Dumbbell)
    Seated Dumbbell power cleans
    Dumbell presses
    and throw in some bicep and rotator cuff work to avoid injury.

    For lower body assistance, choose from:
    Romanian Deadlifts
    Pause Squats
    Good Mornings (Awesome)
    Pull Thru's
    Standing Ab Pulldowns (Awesome)
    Incline situps
    Hypers
    Hack squats
    Leg press

    Two tips. Train the hell out of your back for upper body and train the hell out of your abs and lower back for lower. They're the foundation on which it's all built.


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    kevpants wrote: »
    A 6 week go is pretty short, I'd probably recommend just sticking at it until you start to stall just to get the most out of it.

    As far as changing exercises around goes I'd recommend changing your ME exercise (your heavy upper body & lower body exercise) every 3 weeks to start with. You could change every 2 weeks though if you'd prefer. I cycled by heavy upper body lifst between:

    Bench
    Close Grip Bench
    Incline Bench

    and my heavy lower body between:
    Squat
    Deadlift

    As far as the assistance exercises you can go either way. Sticking with similar stuff or keeping it varied. Some say you should stick to the same stuff for a few weeks at a time, other say keep it changed up every week. I think you should do whatever ****s your weakpoints. For Upper body assistance stuff I'd recommend picking 3 of these every week:

    JM Presses
    Pendlay Rows
    Chins
    Seated cable rows
    Pulldowns
    Military press (Bar & Dumbbell)
    Seated Dumbbell power cleans
    Dumbell presses
    and throw in some bicep and rotator cuff work to avoid injury.

    For lower body assistance, choose from:
    Romanian Deadlifts
    Pause Squats
    Good Mornings (Awesome)
    Pull Thru's
    Standing Ab Pulldowns (Awesome)
    Incline situps
    Hypers
    Hack squats
    Leg press

    Two tips. Train the hell out of your back for upper body and train the hell out of your abs and lower back for lower. They're the foundation on which it's all built.

    Westside in a nutshell. I love it.

    Great post.

    Hope ya made it today btw :p


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Hanley wrote: »
    Hope ya made it today btw :p

    I did! Pulled up at 9:01! Still married anyway!


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    kevpants wrote: »
    I did! Pulled up at 9:01! Still married anyway!

    I didn't think you did speed work as part of WSFSB? :D


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  • Registered Users Posts: 1,640 ✭✭✭podge57


    wow, youre putting up some really impressive numbers in those workouts

    ive been reading up a lot on 5/3/1 on elitefts, looks like a great programme, im not advanced enough to be running it yet, but id love to give it a go towards the end of the year


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Yeah sure watch this space and see how I find it.

    It's all about working your way up gradually, Cycle 2 should be interesting looking at the numbers.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Monday 12/01/09 Cycle 1 Wave 1

    Military Press:
    warmup
    60kg x 5 (75%)
    65kg x 5 (80%)
    67.5kg x 6 (85%)

    Chins:
    x10 (thannk you straps!)
    x5
    x4
    x4
    x3

    JM Press:
    42.5kg
    x14
    x9
    x5
    x5
    x4

    Oly Bar Curls (fat bar):
    35kg
    x8
    x4
    x3
    x3

    No stretching

    Very rushed last night. Now that my elbow has healed up that was a rep PR on the JM Presses. Feeling good that my bech will stay strong if my elbow does. I may have started the weight a bit high on the military press. Maybe not though but sure we'll see. The 1RM was estimated (90kg) so I took 10% off (down to 80kg) and am basing numbers off that. I've never tested my military press so I think I overestimated!


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Just sticking this vid here so I can find it if I wanna watch it again. Great vid. Safety squat session at 2:42, if that doesn't make you feel like you need to up the intensiy nothing will.



  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Wednesday 14th Jan 09 Cycle 1 Wave 2

    Squat:
    warmup

    80% 135 x 3
    85% 145 x 3
    Belt on
    90% 152.5 x 6

    Accessory squats done beltless:
    60% 102.5 x 10
    55% 92.5 x 10
    50% 85 x 10
    45% 77.5 x 10
    40% 67.5 x 10

    + Stretching

    This was good fun. I'm following Wendlers "Boring but Big" template for the 5/3/1 program at least up until my first comp on Feb 14th. Basically you end each workout with 5 sets of 10 in the 60% - 40% progression above. I just want to get as much technique practice in as possible. It doesn't look much but it's not easy going. Grinding out a set of 10 at 67.5kg was not good for my man-balls.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Friday 16/01/09 Cycle 1 Wave 2

    Bench:
    warmup
    80% 100 x 3
    85% 107.25 x 3
    90% 112.5 x 6

    Accessory:

    60% 75 x 10
    55% 67.5 x 10
    50% 62.5 x10
    45% 55 x 10
    40% 50 x 10

    Stretching

    Benching felt great. No elbow pain and 112.5 felt light as a feather. Once again it's great to get so much technique practice and I've corrected a few things I was doing wrong. The biggest being my technique in lowering the bar, so often I'd lose my tension on the way down and subsequently not make the lift. Now I'm concentrating on pulling the bar outwards as if I'm trying to pull the bar apart whilst keeping my elbows in and the bar just naturally comes down while you stay locked in. It feels great to finally get that right, I struggled so much lowering weight under control in the past.


  • Registered Users Posts: 5,881 ✭✭✭WHIP IT!


    D'oH! Wrng thread - sorry!


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Monday 19/01/09 Cycle 1 Wave 2

    Deadlift:

    warmup
    80% 165 x 3
    85% 175 x 3
    90% 185 x 5

    Accessory work:
    60% 122.5 x 10
    55% 112.5 x 10
    50% 102.5 x 10
    45% 92.5 x 10
    40% 82.5 x 10

    + stretching

    This session was the meaning of the term "lower back pump".
    I've been carrying a slight lower back twinge since me 230kg pull just before xmas. Not overly uncomfortable but I can feel a little sore spot when I bend at certain angles. Left the heavy workset at 5 reps just incase I turned it into something worse but felt good for another rep.

    Invested in a foam roller to try and alleviate this problem and build on my new years stretching resolution. Been tearing into myself with that the last few night so I'll see if it helps.

    From my initial rolling it seems as though the problem is tight glutes, whihc would make sense as they limit my ability to keep my lower back strong in the bottom of the deadlift and squat. Better untighten them before someone writes a rap song about me or sumthin.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Wednesday 21/01/09 Cycle 1 Wave 2

    Military press:

    warmup

    80% 65 x 3
    85% 67.5 x 3
    90% 72.5 x 6

    Accessory work:

    60% 47.5 x 10
    55% 45 x 10
    50% 40 x 10
    45% 35 x 10
    40% 32.5 x 10

    + stretching

    + shoulder dislocates with 10kg barbell

    Very happy with 72.5 x 6. I was worried I overreached with my estimated 1RM for the military press on this program but it looks about spot on now.

    Shoulder dislocates, first time, me like.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Friday 23/01/09 Cycle 1 Wave 3

    Squat:

    warmup

    75% 127.5kg x 5
    85% 145kg x 3
    95% 162.5kg x 4

    Accessory work:

    60% 102.5 x10
    92.5 x 10
    85 x 10
    77.5 x 10
    67.5 x 10

    Stretching

    Happy with 4 reps at 162.5. Left a rep in the bag as directed.


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  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Monday 26/01/09 Cycle 1 Wave 3

    Bench:

    75% 95kg x 5
    85% 107.25kg x 3
    95% 117.25kg x 4

    Accesory work:
    60% 75 x 10
    67.5 x 10
    62.5 x 10
    55 x 10
    40% 50 x 10

    Stretching

    Shoulder dislocates

    Once again, so nice to bench heavy with no pain. I can see the appeal of 5/3/1, I feel strong but not bet to sh1t like I did with Westside.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Thursday 29/01/09 Cycle 1 Wave 3

    Deadlift:

    warmup

    75% 155kg x 5
    85% 175kg x 3
    95% 195kg x 4

    Accesory Work:

    60% 122.5kg x 10
    112.5 x 10
    102.5 x 10
    92.5 x 10
    40% 82.5 x 10

    + tons of stretching

    This was the session form hell. I was so stoked to get 4 reps at 195. 4 reps! I remember the milestone of getting 200 for 1 like it was yesterday.

    Sets of 10 in the deadlift will hurt to your soul.


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Saturday 31/01/09 Cycle 1 Wave 3

    Military Press:

    75% 60kg x 5
    85% 67.5kg x 3
    95% 75kg x 4

    Accessory work:

    60% 47.5 x 10
    45 x 10
    40 x 10
    35 x 10
    40% 32.5 x 10

    Stetching

    Shoulder dislocates


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    serioudly good deadlifting there man


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    kudos on all the big strong vibe you've got going on!

    question: is that feb 14th comp on in meath??

    Also anyone going/lifting in the UL oly champs in Limerick at the weekend?


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    14th of feb comp is on in meath just outside navan full address in on www.idfpa.plus.com

    Gem and i assume wabbasi of here will be competing in UL opens next weekend as far as i know.


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    might go home at the weekend and have a looksee


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Well...?? Was the gym empty? I spent 3 hours on the m50 tonight :s


  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Hanley wrote: »
    Well...?? Was the gym empty? I spent 3 hours on the m50 tonight :s

    Soooooooo empty. Best night I've had in there. Didn't have to wait for nuttin. There were 4 people in weight room.

    Plus it was fun sliding the car in the empty car park:D

    Not fun trying to get out of the car park up the ramp though! Nearly slid back down it!


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  • Registered Users Posts: 2,863 ✭✭✭kevpants


    Cycle 2 Wave 1 Monday 2/2/09

    Squat:

    warmup

    75% 130 x 5
    80% 140 x 5
    85% 147.5 x 8

    Accesory:

    60% 105 x 10
    95 x 10
    87.5 x 10
    77.5 x 10
    40% 70 x 10

    Stetching


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