CK's West Side Journal

[spatts]

The elbows out extensions are for db's.

When I do seated power cleans I do them differently than Hannibal and Project. I start by shrugging the weight to get my shoulder baldes locked back (like when I'm benching) then I clean the db's up like you described. I feel like this is harder...isolates better and reduces momentum.

 

[CrimsonKing]

What about JM Press- Form OK?

I know Elbows out Ext are with DBs!.. I mean placement of arms in relation to the bottom of the move.. DBs above shoulder to in same line as bench(e.g. to chest)

 

[spatts]

The db extensions look like this only with dbs. Start with ends of dbs on chest, shoulder blades tucked back, chest out, etc....extend keeping the ends of the db's together.

From the AR thread:

Elbows Out Tricep Ext:

I'd have to see your JM press to know...they're too hard to explain.

 

[Deciever1]

http://www.joeskopec.com/joeskopecjm.mpg look at that.

 

[CrimsonKing]

Thanks Deceiver1 and Spatts.. Very Helpfull!

 

[HappyScrappy]

I don't know anything about powerlifting... hell, I barely know anything about lifting at all.
but those pics with the kids and the atlas stone are great!
cute kids

 

[The Shadow]

ps. Corn - you mocking me?

...if you saw that my dead dropped 55 pounds you would know that I was serious

 

[CrimsonKing]

09/13/02 - DE Lower

Box Squat
185 + 2 light bands x 2 x 12

Reverse Hyper
Light Band x 10 x 3

Pull Thrus
Heavy Band x 10 x 3

Abs
Static Crunch x hold for max time x 3

Thats it.. I've finally come down with the cold enveloping my family to i didn't have lots of energy. Although Box Squats felt great!

 

[Deciever1]

looks good, check your PMs

 

[CrimsonKing]

pics

is that a dance move -

 

[Deciever1]

nice dance move.

on the reverse hyper, doesnt the band ride up your leg??? it did on mine.

if it does, try putting it in the arch of your foot, it stay put a lot better.

 

[CrimsonKing]

9/15/02 - DE Upper

I'm sick as a dog, thanks to my kids.. w/o was ok though..

Speed Bench
135 x 3 x 12

JM Press
135 x 6
95 x 10
95 x 10
(now that I saw a clip on the form my # went down)

Seated Rows
200 x 12 x 3

Face Pulls (first time doing these)
50 x 10 x 3

Elbows Out Extensions
30s' x 10 x 4
(olympic dumbbell is too long to make this move effective, will change)

 

[The Shadow]

direct me to a clip on the jm's please

 

[spatts]

JM Press:This exercise is like a close grip bench press mixed with a triceps extension. Start the exercise the same way you would a close grip bench press except make sure the bar is set in a direct line above the upper pecs. If you were to run a plum line from the bar down to the upper pecs, this would be the path the bar is going to follow. Lower the bar down this line until you reach about halfway down. At this point let the bar roll back about one inch, then press the bar back up.

 

[Deciever1]

http://www.joeskopec.com/joeskopecjm.mpg

 

[CrimsonKing]

09/16/02 ME Lower

36", Chain Suspended GM's
135 x 6
225 x 3
315 x 2
275 x 3

180# Atlas Stone
1 x 3

Reverse Hyper
Light Band x 10 x 4

Pull Thrus
Heavy Band x 10 x 4

 

[CrimsonKing]

I've figured out how to upload analog video's so here is some clips from today's w/o


275# 36" GM

180# Atlas Stone Lift

 

[Deciever1]

looks good man. when'd you get the chains to suspend the bar??

videos are great arent they?

 

[CrimsonKing]

looks good man. when'd you get the chains to suspend the bar??

videos are great arent they?

Where else? Home Depot!...lol.. Video def are better for watching form, etc. but uploading and publishing is a pain in the arse

 

[Deciever1]

nice man! did you get the 20 ft tow chain for 30$?

uploading a publishing can be a pain in the ass. i get used to it though

 

[The Shadow]

coo on the pics and video on the jm

thanks

 

[b fold the truth]

Watch your GM videos again...notice what your knees do. You need chucks...badly.!!!!

B True

 

[CrimsonKing]

Watch your GM videos again...notice what your knees do. You need chucks...badly.!!!!

B True

lol.. Ya i did notice that my knees bent inward but i was barefoot on that lift. How would chucks help? What causes my knees to do that?

 

[b fold the truth]

Knees go in because of weak hips...

With chucks you can try to split the floor outwards, push your knees outwards, and the shoes will hold you into place. Hard to explain...but those shoes help A LOT!!!

B True

 

[CrimsonKing]

ok. I'll get some chucks... what about my hips? Is there anything specific I can do to strengthen them?

 

[spatts]

Sumo deads, rope pulls, seated band presses, kneeling squats...

I just posted pics of most of these on a thread last week. It's around here somewhere...

 

[Deciever1]

chucks are god...
anyway, just foool around with the bands and see if you can find something to hit your hips really good.

 

[CrimsonKing]

09/18/02 ME Upper

Bench
135 x 8
185 x 4
205 x 3
225 x 1
240 * failed at mid point
240 * failed off chest

JM Press
115 x 8 x 4

EzBB Tricep Extensions
65 x 8
65 x 6 x 2

Face Pulls
70 x 8 x 4

Seated Rows
225 x 10 x 3

 

[The Shadow]

Nice work

I'm gonna do a tru 1rm on bench tomorrow with the new(non bbing) form and see where I'm at.

First test with closer grip and lower placement got me a 300 during the second week in AUgust.....Tris were just too weak then

I can close grip a one board for that now....should be fun

 

[CrimsonKing]

Thanks Corn..

Good Luck on the 1RM.. Set a PR !

I think my triceps are my weak point. Bar always floats back to my face when the weight is heavy. I think that is becuase my shoulders are compensating for my weak tri's.

 

[The Shadow]

Oh.....a pr is a guarantee.....I predict 345 or so......so a 15% jump in 5-6 weeks of a new form...that be set well with me....and BTW - I'm gonna catch your ass on Deads before long.

 

[b fold the truth]

All of you guys are gonna blow me away someday....

B True

 

[CrimsonKing]

and BTW - I'm gonna catch your ass on Deads before long.

Fine with me I'm focused on cathing up to your bench!

 

[The Shadow]

lol

 

[spatts]

Now THAT'S what it's all about.

 

[The Shadow]

I wanna grab...ahem...catch...ahem....hmmmm...spank her.....damn.

I'm gonna pass her on deads too.

 

[spatts]

 

[CrimsonKing]

09/20/02 - DE Lower

Box Squats
185 + 2 Average Bands (150#) x 2 x 10
*Just got my green bands in and wow.. very intense!

Free Standing, Close Stance, Bent Knee Good Mornings
225 x 10 x 3

Abs
Static Crunches x 4 x hold for max time

Neck Pulls
50# x 10 x 3
* New toy, had to try it out!

 

[CrimsonKing]

wow.. close stance GM's have left my lumbars very tight... cool

 

[Deciever1]

pain is good.

nice work on the box squats.. you used 2 average bands on each side???
wow

nice job on the good mornings.

where the pics and / or videos like usual?

and im suprised no one else has commented on your workout..

 

[jeremys]

whoa, this must've drifted to the bottom of the page. like the average bands? me too...i only use them for band GMs now, so until i fix my back, no squatting with these babies. i cant wait

 

[The Shadow]

Re: 09/20/02 - DE Lower

Free Standing, Close Stance, Bent Knee Good Mornings
225 x 10 x 3

nice job.....try keeping knees in a soft lock and back totally flat

 

[CrimsonKing]

pain is good.

nice work on the box squats.. you used 2 average bands on each side???
wow

nice job on the good mornings.

where the pics and / or videos like usual?

and im suprised no one else has commented on your workout..

1 band on each side.. it says on the www.jumpstretch.com that average band is avg 75# per band. It felt like it too

Too lazy to take pics or videos.. Will do for tonights Speed Bench..

 

[jeremys]

so a pair of bands, one on each side, = 75 lbs? or 150? so doubled would be 150? or 300?

 

[CrimsonKing]

Re: Re: 09/20/02 - DE Lower

nice job.....try keeping knees in a soft lock and back totally flat

k... will do

question - will a soft lock involve more hams into the movement?

 

[CrimsonKing]

last sundays speed bench workout - comments please? speed looks slow to me...

135#speedbench

 

[jeremys]

that seems about the same speed as mine, and i'm usually under 3 seconds

 

[Deciever1]

last sundays speed bench workout - comments please? speed looks slow to me...

135#speedbench

they looked good.. one reason why they make look slow is because you have a huge ROM on the bench.. so it will make it march harder to make it look fast.

 

[CrimsonKing]

they looked good.. one reason why they make look slow is because you have a huge ROM on the bench.. so it will make it march harder to make it look fast.

Is that because I have 'longer' arms or because I'm not taking the bar far enough down my chest?

 

[Deciever1]

both

 

[CrimsonKing]

092202- DE Upper

Speed Bench
135 x 3 x 12

JM Press
115 x 10 x 3

BB Shoulder Press
115 x 8 x 3

Tricep Pushdowns
80 x 10 x 3

Pulley Rows
225 x 10 x 3


Not sure my JM press form is good - Comments? Video: 115 JM Press

 

[jeremys]

i think everybody does them differently...i didnt think they were supposed to touch your chest though...from what i've read

 

[Deciever1]

the only problem i can see with the JM press is that you flare your elbows up and aruond when you extend back up.. you could also try pausing at the bottom.

as long as your feeling it in your lower triceps (i think) then your pretty much doing it right.

 

[CrimsonKing]

Thanks guys..

I think I'm just going to drop the weight back on my JM's until I feel confident that I'm nailing the form

 

[jeremys]

i always feel it near my elbows..dont know if im supposed to or not. i also do it a different way each time i do them..just slightly different

 

[spatts]

i was just doing these tonight, as our second movement. Hannibal corrected my form, telling me not to go down so far. once I did that, then tension moved from my elbows to my tris, like it should be.

I ended up maxing out at 188 for 3. That set was a lil shakey, but I think it would have been fine if I hadn't spent so long building up to it.

 

[The Shadow]

I'm gonna try them tomorrow.....also gonna switch my upper ME day to tomorrow as well......

 

[JDarty6173]

Crimson... Looks like your JM's will be fine if you will just stop the bar about 4 inches off your chest.....

 

[b fold the truth]

I'm gonna try them after my contest...

B True

 

[CrimsonKing]

09/23/02 - ME Lower

Box Squat
135 x 5
225 x 3
315 x 0
315 x 1
350 x 0
325 x 0

36" Chain Suspended GMs, Wide Stance
225 x 6 x 3

Calf Raises
315 x 7
275 x 8 x 2

Reverse Hyper
Mniband x 12 x 3

Pull Thrus
Heavy Band x 10 x 3

 

[needsize]

what do the sets that are " x 0" mean?

 

[CrimsonKing]

what do the sets that are " x 0" mean?

means I tried and failed

 

[CrimsonKing]

PR

OK i looked back at my old training log ( i started a new on in July) to see my old PR's. They are as follows -

Bench - 7/5/02 - 235 x 3 (calculated max of 250)
Deadlift - 2/18/02 - 385 1RM
Squat - 7/22/02 - 275 x 10 (calculated max of 367)

Current PR's since starting Westside -

Bench - 235
Deadlift - 428 (+43)
Squat - 315

Guess the question is the calculated PR's any good? I know my bench has gone down because of change in form. Squat I think has gone up. But before Westside I never went for a 1RM on Squats.

Comments? Ideas?

 

[needsize]

means I tried and failed

cool, I don't know anything about the west side system, thought maybe I was missing something

 

[The Shadow]

ck - good question - I have lost the ability to do higher reps on bench since starting the program....it is possible that the same might happen to you on squats

 

[CrimsonKing]

No one else to help on my PR question above???? Come on!

-Thanks Corn!

 

[TheProject]

Well, when I first started training as a PL, I tried all sorts of tricks to guesstimate what my max would be. Hannibal had to tell me, several times, that there's no way any of those calculations would ever be accurate. You just don't know unless you've tested it.

Compare Westside PR's to Westside PR's...that's the only true apples to apples, IMHO.

 

[CrimsonKing]

09/25/02 - ME Upper

Bench Press
115 x 10
135 x 5
185 x 3
205 x 1
225 x 1
240 x 1 (PR +5)
250 (Failed ugly)

JM Press
135 x 8 x 3

EZ BB Tri Extensions
65 x 10 x 3

Shoulder Press
135 x 6 x 2

I didnt place the saftey rails high enough to catch the bar when I failed on the bench...video to follow... ouch!

 

[Deciever1]

nice job on the bench PR.. your making progress!!
cant wait to see the video..

how did the JMs feel? did you kkeep your elbows tucked more this time?

 

[CrimsonKing]

Videos -

240 Bench PR


Why its important to set the rails at the right height - lol -
250 Bench Failure

 

[t3c]

omg...did that fall on your neck?

lol i thought you died...but then i realized you couldn't have died since you posted this

 

[CrimsonKing]

omg...did that fall on your neck?

lol i thought you died...but then i realized you couldn't have died since you posted this

ya. it fell right on my neck.. felt like my windpipe was going to crush.. luckily.. i called out to my wife and she came down and helped.. I have that on film too but she didn't want me to post that... lol.. it was a awakining experience! lol

 

[Deciever1]

on the 240 looks like your butt lifted a little.. in the futture, try and keep it down.

 

[Deciever1]

and that 250 clip is some scary shit man...

 

[JDarty6173]

OMG Crimson.... That just looked painful... Maybe set your pins a wee bit higher next time....

 

[jeremys]

wow, careful with that...

i've had so many things happen like this to me, its amazing i'm still here. nothing as bad as what i just saw on that clip though. lol, crimson..be careful. thats scary

 

[TheProject]

Holy shit, dude! That is scary! Glad you're okay!

 

[CrimsonKing]

092702-DE Lower

Speed Box Squat
160 x 2 x 12

36"GMs, Close Stance, Slight Bent Knee
185 x 10 x 3

Reverse Hyper
Light Band x 12 x 3

Pull Thrus
Heavy Band x 10 x 3

Abs
Static Crunch Hold x Max Time x 4

 

[CrimsonKing]

092902 - DE Upper

Speed Bench - 3reps x 12 sets

JM Press - 12 reps x 4 sets

Shoulder Press - 8 reps x 3 sets

EZ BB Tricep Extensions - 8 reps x 3 sets

Chins - 6 reps x 3 sets

 

[jeremys]

on your DE day, were the GM's 3 sets of 10? if so, why so many reps? even with light weight, i'd be careful of losing form after rep 3 or 4...just curious

 

[CrimsonKing]

on your DE day, were the GM's 3 sets of 10? if so, why so many reps? even with light weight, i'd be careful of losing form after rep 3 or 4...just curious

Yes, it was 3 sets of 10... Never had problems with form on light weights.

 

[jeremys]

alright. most people dont have trouble with form on reps, but i do on everything. im just still not very coordinated i think. hehe

 

[b fold the truth]

I'm glad that you are FINALLY setting new PR's on everything...

Think about why you are setting them though...and make sure that you STAY on that track...

I remember getting stuck with 295 on the incline once. It was rough to get out from under it...very rough...hurt badly...

B True

 

[CrimsonKing]

09/30/02 - ME Lower

Box Squat
135 x 5
225 x 5
275 x 2
320 x 1
335 x 1 - PR +20
350 (fail)

36"Chain GMs Close Stance
185 x 10 x 3

Pull Thrus (Straight Leg)
Heavy Band x 10 x 3

Reverse Hyper
Mini+Light Band x 10 x3

Abs Static Crunch
Hold for max time x 3

 

[Deciever1]

congrats buddy

 

[The Shadow]

nice job

 

[JDarty6173]

Great job CK... How close was the 350?

 

[jeremys]

congrats on the PR

 

[CrimsonKing]

10/02/02 - ME Upper

Bench (Reverse Bands - Mini's)
115 x 10
135 x 8
205 x 3
225 x 2
250 x 1
260 x 1
265 x 1 (PR)
270 (fail)

EzBB Tricep Extensions
70 x 8 x 3

Shoulder Press
135 x 8 x 3

Tricep Pushdowns
80 x 8 x 3

Chins x 6 x 3

 

[CrimsonKing]

Videos

Video's of this week's workouts -

DE Upper 9/29/02

ME Lower 9/30/02

ME Upper 10/2/02

 

[CrimsonKing]

anybody read this stuff anymore?

 

[TheProject]

Yep, I read it every time it comes up...just don't always have something clever to post.

 

[spatts]

I start to feel like I'm repeating myself, so I just read and offer suggestions when you are hitting a sticking point.

 

[CrimsonKing]

10/04/02 - DE Lower

Box Squat
170 + Minis x 2 x 12

185# Atlas Stone
Lift+Shoulder x 2 x 3 -

Reverse Hyper
Mini+Light Band x 10 x 3

Pull Thus (Stiff Leg)
Heavy Band x 10 x 3 (Wow.. brutal on hams)

Abs
Static Crunches x Hold for Max Time x 3

*No Video today, camera battery died after first set

 

[Deciever1]

Re: Videos

Video's of this week's workouts -

DE Upper 9/29/02

ME Lower 9/30/02

ME Upper 10/2/02

just watched the 1st video..

your speed is looking good. Alot better than before.

JM presses also are getting better form wise as well, nice wokr

i love how yoru daughter rides through on her bike mid movie lol.

and when you were doing skull crushers and threw the bar up and changed hand positioning.. very nice

and p ull ups with bands.. thats ingenious... good thinking man..

 

[CrimsonKing]

10/6/02 - DE Upper

Speed Bench
120+Chains x 3 x 12

Shoulder Press
135 x 8
135 x 6 x 2

EzBB Tricep Extensions
70 x 8 x 3

Tricep Pushdowns
80 x 10 x 3

Assisted Chins x 6 x 3

 

[CrimsonKing]

10/7/02 ME Lower

Box Squats
Bar x 15
135 x 7
225 x 5
315 x 1
340 x 1
350 x 1 *PR
360 (fail)

36"Chain Suspended GM's, Narrow Stance
135 x 5
225 x 5
225 x 5

Reverse Hyper
Mini+Light Band x 10 x 3

Pull Thrus
Heavy Band x 10 x 3

Squats up 35# is two weeks! Cool

 

[jeremys]

congrats on the progress

 

[Deciever1]

sweet man

 

[JDarty6173]

Excellent work on the Squat increase....