Mellon Posted January 17, 2014 Author Share Posted January 17, 2014 Max Effort Upper BodyIllegal Grip Benchwarmup4 x 110 kg (242 lbs) PB3 x 10 x 80 kg (176 lbs) (even wider grip & short breaks)Good Narrow Grip Pull Up5 x bw5 x 32,5 kg (72 lbs) + dropset 10 x bw3 x 10 x bwOr something like that. Band Tricep Extensionwarmup6 x 15 x green band+ dropset 20 x blue band + shoulder work + guns + grip workshoulders like boulders and curls for them gurlz Time: around 2 hours ^^Happens, if you train with training partners, who follow a different system. Oh right, there are some new pictures, too.http://i57.servimg.com/u/f57/15/14/40/78/most_m11.jpghttp://i57.servimg.com/u/f57/15/14/40/78/most_m12.jpghttp://i57.servimg.com/u/f57/15/14/40/78/lat_sp11.jpg Link to comment Share on other sites More sharing options...
Mellon Posted January 17, 2014 Author Share Posted January 17, 2014 GPP Upper BodyWeighted Barbell Push Up10 x bw10 x 10 kg (22 lbs)5 x 10 x 20 kg (45 lbs)Put plates in a backpack ^^ Wide Grip Pull Up33 in 5 minutesThey are harder with this wide grip. But also harder on your joints. Music: Link to comment Share on other sites More sharing options...
Mellon Posted January 17, 2014 Author Share Posted January 17, 2014 Lastly, here is my plan of attack for the future.The goal is to put 10/5/10 kg (22/11/22 lbs) on my squat/bench/deadlift on every three lift max out occasion.That'll be a self hosted meet in february, state championships in april, insanity meet Berlin in july or so (also hosted by me and friends), RAW nationals in september and finally Bembel Man 10 (I think it is no. 10... doesn't matter) in december. This way I can actually keep track of my progress and stay motivated the entire year. Also these should put me in a nice position to 1) lift an IPF junior world record total and deadlift of 700 kg (1544 lbs) and 290 kg (639 lbs) in june 20152) break the all-time drug tested squat with wraps record @ 277,5 kg (612 lbs) and maybe get the all-time drug tested total with wraps along with it @ 762,5 kg (1681 lbs) in late 2015 and to some time after that get the drug tested squat and total without wraps as well as the not tested total without wraps.Am I crazy to really believe in this? For sure, but I also feel like I can see clearly, at last. I have been picking up speed more and more since I started using Westside methods. This last year was almost the most successful year of training since I started back in 2008.Add the fact that this year, I actually know what my weaknesses are instead of just blindly pounding random muscles like last year and the fact that I can still gain up to 9 kg (20 lbs) of bodyweight and kinda make the cut to the 181 lbs weight class and you just have to get extraordinary results. I expect nothing short of greatness as I will not rest before I get what I want. Changed the log title accordingly. Link to comment Share on other sites More sharing options...
Mellon Posted January 18, 2014 Author Share Posted January 18, 2014 Yesterday's training:Dynamic Effort Lower BodyStraight Weight Ultra Wide Sumo Box Squatwarmup2 x 90 kg (198 lbs)8 x 2 x 80 kg (176 lbs)Done in 7-8 minutes. What I learnt: toes out means better mobility in the hole and forcing knees out and ass back as hard as I possibly can will make the lifts easier. Straight Weight Sumo Speed Pullwarmup6 x 1 x 170 kg (375 lbs)A bit heavy, so I didn't do more sets. Stiff Leg Deadlift3 x 5 x 170 kg (375 lbs)Back gave out before the sets were over. Beyond failure. Weighted GHRwarmup3 x 5 x 20 kg (44 lbs)Better than last time. No long breaks. Side Bend with Plates Over Head3 x 12 per side x 5 kg (11 lbs) per handBallistically, to make it harder. Time: 90 minute-ish, I thinkWoulda thought I had done more than that. I still feel utterly destroyed. I didn't really move after that session yesterday, I was just a pile of tired flesh May upload videos later, when I really wake up. Link to comment Share on other sites More sharing options...
Mellon Posted January 19, 2014 Author Share Posted January 19, 2014 Training atm really is one of a kind. This is taxing! Some smaller thigh muscles felt a little endangered today, so I didn't do the 3 x 10 GHRs with extra weight (though for yesterday I used a 5 kg plate). Also, today's GPP didn't include hamstring work, just to be sure.Adductors with Bandswarmup3 x 12 x 2 blue bands & 3 red bands+ dropsets:12 x 2 blue bands & 2 red bands12 x 2 blue bands & red band12 x 2 blue bands12 x blue band Hips with Doubled Band3 x 10 x blue band + yesterday's vids: Link to comment Share on other sites More sharing options...
Mellon Posted January 19, 2014 Author Share Posted January 19, 2014 Slept in, so training was later than planned and just 2 hours after waking up.Anyway: Dynamic Effort Upper BodyStraight Weight Speed Benchwarmup9 x 3 x 70 kg (154 lbs)In roughly 5 minutes. This was hard! Did 1 set per 30 sec most of the time but had to take some longer breaks twice or I would have had failed reps! Short breaks really make this way harder. DB Bench + band behind backwarmup2 x 10 x 27,5 kg (61 lbs) + blue band4 x 27,5 kg (61 lbs) + blue band & dropset 4 x 27,5 kg (61 lbs)Pretty much to failure. Rather short rest periods, again. Band Tricep Extension3 x 15 x green band20 sec between sets or so. Narrow Grip Pull Up20 + 4 + 4 + stretchJust one DC set. DB Lateral Raise (slightly bent over)3 x 10 x 12,5 kg (28 lbs)Again, short rest. Started hitting the traps in the end, so I figured the shoulders may have had enough. Seated Plate Power Clean2 x 10 x 5 kg (11 lbs)10 x 2,5 kg (6 lbs)In a very controlled manner, really focussing on the traps and the movement. Short breaks here, as well. These would be just like seated DB power cleans. Lying External DB Rotation2 x 30 x 5 kg (11 lbs)Just for shoulder health. And pain tolerance, lol. Time: a bit more than 1 hourAfter the DB presses, I was spent. Had planned to do some overhead DB pressing and heavy BB rows but I knew it just wasn't gonna happen. So just fought through and tried to get some good work despite the fatigue. Doesn't look like much but I am as deadened and numb as always Time to stuff my face with some food And part of today's soundtrack. Does anyone here know the Djent-microgenre? Link to comment Share on other sites More sharing options...
Mellon Posted January 22, 2014 Author Share Posted January 22, 2014 Max Effort Lower BodySumo Deadlift with 2 chainswarmup1 x 220 kg (485 lbs) PB all out grinderfail @ 240 kg (529 lbs) without chainsfail @ 240 kg (529 lbs) without chains with belt Leg PressAscending set: 6 x 40 kg (88 lbs), 6 x 80 kg (176 lbs), 6 x 120 kg (265 lbs), 6 x 160 kg (353 lbs), 6 x 200 kg (441 lbs), 10 x 240 kg (529 lbs)5-10 min breakDropset: 16 x 200 kg (441 lbs), 5 x 160 kg (353 lbs), 8 x 120 kg (265 lbs), 8 x 80 kg (176 lbs)What kind of idiot came up with this moronic idea? Horizontal Row Machinewarmup3 x 6 x 80 kg (176 lbs)+ dropset 8 x 50 kg (110 lbs) + 8 x 30 kg (66 lbs) + random pump stuff with 10 minute time limit Session of death. Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 22, 2014 Share Posted January 22, 2014 A badass avatar to go with badass training Awesome on the deadlift PB dude! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 23, 2014 Share Posted January 23, 2014 Hahaha, I'm familiar with those grinder type PB's. Good work anyway! Liking your new PB, mean as! Link to comment Share on other sites More sharing options...
Mellon Posted January 24, 2014 Author Share Posted January 24, 2014 (edited) Thanks, guys! Not getting 240 did upset me, especially because I just found out I gained 3 kg (6.6 lbs) in 4 Weeks! So not being stronger with that sucks, naturally. But I think I may just have been drained from the work with chains. Anyway:Future Method Benchwarmup3 x 120 kg (265 lbs)3 x 130 kg (287 lbs) PB1 x 135 kg (298 lbs) PBAll reps I did feel solid and like there was some more in the tank but I failed the 2nd rep @ 135, which felt like I just avoided a pec tear. No assistance work today. Edited January 25, 2014 by Mellon Link to comment Share on other sites More sharing options...
Mellon Posted January 24, 2014 Author Share Posted January 24, 2014 Link to comment Share on other sites More sharing options...
VSP Posted January 24, 2014 Share Posted January 24, 2014 Awesome strength dude, how many kilos do you think your hair adds to your total? Haha jk. Looks like Westsiiiiiiide is working well for you! Link to comment Share on other sites More sharing options...
Mellon Posted January 29, 2014 Author Share Posted January 29, 2014 Awesome strength dude, how many kilos do you think your hair adds to your total? Haha jk. Looks like Westsiiiiiiide is working well for you!Westside is da best http://www.youtube.com/watch?v=EZZwT5XJeR0 Dunno about GPP but here are the two last major sessions of last week, at least: DE Upper BodyStraight Weight Speed Benchwarmup9 x 3 x 70 kg (154 lbs)3 x 80 kg (176 lbs)3 x 90 kg (198 lbs)Very short breaks. DB Benchwarmup8 x 45 kg (99 lbs) PBDC set 15 + 5 + 0 x 37,5 kg (83 lbs) Chest Supported Row + DB Tate Press/Cable Tricep Extensionwarmup8 x 80 kg (176 lbs) + 10 x 18 kg (40 lbs)4 x 8 x 60 kg (132 lbs) + 2 x 10 x 18 kg (40 lbs)/2 x 10 x 20 plates+ dropset 8 x 40 kg (88 lbs), 8 x 20 kg (44 lbs) + 8 x 15 plates, 8 x 10 plates, 10 x 5 platesAnd some extra stuff thereafter to keep the pump until my training partner was done with his stuff. Standing Calf Raise Machinewarmup12 x 60 kg (132 lbs) DC setHard. Dunno how many minutes that took. DC calf training is awful Dynamic Effort Lower BodyStraight Weight Ultra Wide Sumo Box Squatwarmup6 x 2 x 85 kg (187 lbs) in ca. 3:30 minMore weight and less time between sets but also less sets. Straight Weight Sumo Speed Pullwarmup6 x 1 x 170 kg (375 lbs)Okay, srsly, this is just too heavy for DE. Got a chance to test the belt again during the last 3 sets, though. Figured out how to make it work again. Hoping to finally get a 240 kg (529 lbs) pull in february using that knowledge. Stiff Leg Deadlift2 x 5 x 170 kg (375 lbs)1 x 170 kg (375 lbs)More or less stiff leg. 80 sec between the first two sets (even wanted to just have 45 sec there but straps took some time to wrap ). After that my back was dead. Double Overhand Barbell Holdwarmup10 sec x 170 kg (375 lbs)4 pick ups x 170 kg (375 lbs)3 x 15 sec x 120 kg (265 lbs)Not really in the mood for hamstrings and abs right away, so did that later in the day and finished with some extra sets (those @ 120 kg). Time: 59 minutes Link to comment Share on other sites More sharing options...
Mellon Posted January 30, 2014 Author Share Posted January 30, 2014 Max Effort Lower BodyBox Squat with beltwarmup160 kg with wraps fail3 x 160 kga) I had to wrap my own knees again, which took 10 minutes to get right and wasn't really a bang up job. b) I used correct and safe technique on the first set but my hamstrings and inner thighs are too weak for that. Used ugly as fuck technique after that, which worked for getting the weight up but hurt like hell. Low Good Morningwarmup3 x 10 x 100 kgNo 5 sets this time, been training for almost an hour already. Weighted Glute Ham Raisewarmup5 x 25 kgInstead of 5 x 5 x 20 kg for time reasons. Weighted Torture Twistwarmup3 x 2 x 10 sec per side (3 x 40 sec) x 20 kg Hips with doubled Band5 x 10 x blue bandWider stance than last time. Adductors with Bandswarmup2 x 5 x green band + 2 blue bands + 3 red bands2 x 8 x green band + 2 blue bands + 2 red bands+ band assisted stretching Time: 1,5 to 2 hoursSquats took way too much time. Rest of the session was okay, looks like I got a bit stronger, at least.Wondering, if I should do the accessory work differently. My back really isn't my weakness anymore, so maybe I should just train it once a week, giving me the chance to focus more on my actual weaknesses (inner thighs and hamstrings). Some music. Brutal enough for training but relaxed enough for chilling after training, too:http://www.youtube.com/watch?v=if_Xyh7emFE Link to comment Share on other sites More sharing options...
Mellon Posted January 30, 2014 Author Share Posted January 30, 2014 Max Effort Upper BodyIllegal Grip Benchwarmup6 x 100 kg (220 lbs)5 x 110 kg (242 lbs) PB3 x 10 x 80 kg (176 lbs)Took a bit longer. Had something very important to do between sets, which set me back a little. Anyway, +1 rep compared to two weeks ago, I guess +5 kg per month could be possible at the moment. The downsets were done with a training partner without any breaks in between the two of us. Just too bad I am only good at reps in the bench and not so good at maxing out. For a normal person, this would almost translate to a 1RM of 130 kg (287 lbs) Seated BB Shoulder Press2 x 10 x 40 kg (88 lbs)8 x 40 kg (88 lbs) + 4-6 partialsSame thing as before, virtually no breaks. Interesting, pre exhaustion can really be a bitch. Usually, this weight feels like nothing. Front delts pumped to the max. Parallel Grip Chin Up3 x 10Again, without real breaks. Time: 53 minutesGood training, I suppose. Just weird to use these light weights and low volume with them. It may be just as useful as heavy training with longer breaks but it definitely messes with your head (and ego) a little. Other than that: Yeah, motherfucker!http://www.youtube.com/watch?v=irm6ajc_BpY Link to comment Share on other sites More sharing options...
Mellon Posted January 30, 2014 Author Share Posted January 30, 2014 Video proof Link to comment Share on other sites More sharing options...
C.O. Posted January 30, 2014 Share Posted January 30, 2014 Killing it! Link to comment Share on other sites More sharing options...
Mellon Posted February 1, 2014 Author Share Posted February 1, 2014 Killing it! If only my studies were going as well Dynamic Effort Lower BodyStraight Weight Sumo Box Squatwarmup6 x 3 x 90 kg (198 lbs)Going very well. Just had a few balance problems when sitting back really far but still good. Straight Weight Sumo Speed Pullwarmup6 x 1 x 160 kg (353 lbs)1 x 180 kg (397 lbs)1 x 190 kg (419 lbs)Fast! Found out that I didn't lock out some reps when I pulled up instead of back but the speed was very good on all of these. GHR2 x 15 x bw3 x +10 kg (22 lbs)3 x static holdDidn't want to do tons of sets of 15 (cardio!), so I decided to use extra weight. Back was fatigued though and couldn't hold up to the task, so I did bodyweight isometrics instead. Side Bend (with plates overhead)? x 10 per side x 10 kg (22 lbs) per hand Hips with Doubled Band5 x 10 x blue bandHard contractions for a sec at the end of each rep. Adductors with Bandswarmup3 x 20 x 2 blue bands + 2 red bandsStill sore and didn't want to do this the exact same way 4 times a week, so I decided to use less resistance and more reps. Time: 59 minutesGood session. And fast, too! Link to comment Share on other sites More sharing options...
Mellon Posted February 4, 2014 Author Share Posted February 4, 2014 DE Upper BodyStraight Weight Benchwarmup 9 x 3 x 60 kg (132 lbs) Wide Grip Benchwarmup 3 x 10 x 90 kg (198 lbs) Bradfort Presswarmup3 x 5 x 60 kg (132 lbs) Band Tricep Extensionsome, I dunno BB Rowwarmup3 x 10 x 110 kg (242 lbs) Time: a bit less than one and a half hours, I believeWeight on the bench felt VERY light. How is the metamorphosis going so far? Seems like I am only getting better at benching while lower body stuff doesn't really improve much. Which is usually what happens right before I hit a huge deadlift PB and barely increase my bench by 2,5 kg xDAlso: I feel like the blob. Me so fat Oo Link to comment Share on other sites More sharing options...
Mellon Posted February 4, 2014 Author Share Posted February 4, 2014 Max Effort Lower BodySumo Block Pull (5cm)warmup1 x 230 kg1 x 240 kg1 x 250 kg (551 lbs) PBBasically, all of those were PBs because of the lower blocks. But those 250 were more than I did on higher blocks, so double awesome. Weighted GHRwarmup5 x 5 x 25 kg (55 lbs)Wow. Hard. Adductors with Bandswarmup10 x green band + 2 blue bands + red band2 x 10 x green band + 2 blue bands + 2 red bands10 x green band + 2 blue bands + red bandOh the pain. Hips with doubled Band5 x 12 x blue bandDone as usual. Weighted Torture Twist2 x 3 x 10 sec per side x 20 kg (44 lbs) (2 x 60 sec total)Reached muscle failure 4 times during the last set. So I figured two sets may be enough xD Time: 2-2,5 hoursWell, shit happens when you train with 4 people and do different kinds of movements. Anyway, good session, if a bit on the long side. Results make me very confident in hitting 200/120/240 (441/265/529) by the end of the month. Link to comment Share on other sites More sharing options...
Mellon Posted February 5, 2014 Author Share Posted February 5, 2014 Almost lost my grip on the right hand due to friction but held on to it on the last lift. Link to comment Share on other sites More sharing options...
Mellon Posted February 6, 2014 Author Share Posted February 6, 2014 Max Effort Upper BodyFuture Method Benchwarmup3 x 120 kg (265 lbs)3 x 130 kg (287 lbs) PB2 x 135 kg (298 lbs) PB DB Bench + bandwarmup4 x 10 x 27,5 kg (61 lbs) + blue band15 x 27,5 kg (61 lbs) + blue band SkullcrusherJust warming up, then dropping the exercise because my left elbow/tricep region was bugging me again. Dunno what it is but I don't really care. It's not exactly like my triceps need a lot of work, so fuck it. Rather staying safe than overdeveloping a muscle group ahead of time for no reason. Random Shoulder Workname says it all Weighted Pull Up2 x 8 x 20 kg (44 lbs)4 (?) x 20 kg (44 lbs) + dropset countless reps x bwTraining partners taking revenge for my usual not letting them stop a set and making them bang out countless more reps. Lying External DB Rotation40 x 5 kg (11 lbs) per side Time: I do not even have an ideaWell, seems like being fat does have its advantages. +5 kg (and 1 rep) on a bench ME lift and + 5 kg (and lower blocks) on a deadlift ME lift. Looking good. Also there was some GPP but it's barely worth mentioning. Link to comment Share on other sites More sharing options...
Mellon Posted April 3, 2014 Author Share Posted April 3, 2014 Let's see, if I can keep this updated this time. Tuesday:Max Effort Lower BodySquat with light Wrapswarmup3 x 140 kg3 x 160 kgSo with only 6 wraps around the knee I can kinda still get down there. Maybe I'll add one wrap per week or so.(i've started training with wraps to practise for my world record attempt, next year. can't really use them yet, I squat less with them than without them. but I'll get the hang of it eventually) Conventional Deadliftwarmup1 x 190 kg1 x 200 kg1 x 215 kg PB1 x 150 kg double overhand GHR3 x 10Just my daily GHRs. Intended to do the assistance work yesterday, so I could go on studying (had an exam yesterday) and because I was already training for hours (again with 6 people in my flat). But eventually I just slept and didn't do a lot after the exam, which is inexcusable! Anyway, now I have to deal with it. I am still so very sore and will have a squat session tomorrow, so I decided to do just lots and lots of rehab and stretching today (in between studying... another exam tomorrow...). Weekend will be awesome, though. Lifting buddy is visiting for the squat session and on saturday we're gonna visit the FIBO to see some of the world's strongest men compete. Link to comment Share on other sites More sharing options...
Mellon Posted April 3, 2014 Author Share Posted April 3, 2014 Btw I got some new PBs in the meantime. Here they are: Was going for 200/120/240 (and did expect 250 to be possible) and got no new squat/130/240.Well, at least the total is where I wanted it to be So I am kinda on track for my goals but I got those PBs a few weeks late. Getting 205/130/250 (multiply by 2.205 to get the weight in lbs) in the comp at the end of april will be a tough one. Anyway, the most important thing now is to stick to the plan, whatever may come.I.e.: 4 main sessions per week (two of these will include squat practise with wraps), 4 gpp sessions, GHR every day, mobility work 3 times a week. And working hard in every of those. Every movement must be very challenging and hard to complete. Just doing something and slacking off on half the movements just won't cut it. On the other hand, if I do pull through and strictly execute the plan, I will make amazing progress, I just know I will. Onwards! Link to comment Share on other sites More sharing options...
Kora Posted April 4, 2014 Share Posted April 4, 2014 Nice example of text book westside. Very nice journal. Link to comment Share on other sites More sharing options...
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