Illuminati's Training Log

[Numani]

I know when I really focused on deadlifts. I purely focused on speed using bands sometimes as well.

One thing i saw was my rack pulls were about 80lbs lighter than my best deadlift. The leverage was so different and I also pulled sumo style so i guess that made it very different!

 

[asdfzxcv]

I look forward to following your journal Illuminati,you have some very impressive numbers.I am curious as to how long you have been using the westside method of training.I realise it differs to meet individual needs but how long have you followed the basic principles of westside?

Good luck with your goals .

 

[Illuminati]

I look forward to following your journal Illuminati,you have some very impressive numbers.I am curious as to how long you have been using the westside method of training.I realise it differs to meet individual needs but how long have you followed the basic principles of westside?

Good luck with your goals .

i am going on my third year now. i had a little break in training last year, when i slipped a disk in my lower back. i am just now getting back to where i was before the injury

 

[Chambewy20]

I have decided to start a training log so that I can track my progress towards my goals. Currently I can squat 565, bench 405 and deadlift 525. My goals for this year is to hit a 700 squat, bench 450 and deadlift 600 at 198, for a total of 1750. This would give me an elite total in the 198 class. (http://elitefts.com/documents/elite.htm) My other big goal for the year is to stay injury free. I train with a modified Westside Barbell routine.


16Jan06
DE Squat/Deadlift

Squats
135x5, 225x5, 275x5, 315x5
Box Squats w/ Green Jumpstretch Bands
275x3,3,3 295x3,3,3 315x3,3,3
Speed Pulls w/Green Jumpstretch Bands, on a 2 inch platform
275x1 for 10 sets
Hammer Curls
50x10 55x8 60x8
Reverse Barbell Curls
80x10 90x10
Weighted Sit-ups, feet straight out in front of me
115x10,10,10,10

17Jan06
DE Bench
Speed Bench w/lights*
135x3,3 155x3,3,3,3,3,3
Close Grip Bench
225x8 255x5,5 275x3
Tate Presses
50x10 60x10,10,10
Seated Rows
220x5,5,5

*I broke my mini’s. The lights are just too much band tension for me on a speed bench day. Gonna have to use chain till my new mini’s arrive.


19Jan06
ME Squat/Deadlift
Standing GM’s
135x5 185x5 225x3 275x3 315x3 365x1 385x1 405x1 425x1
Snatch Grip Deadlifts
225x5 275x5 315x5 365x4,4,4,4
Hammer Curls
50x10 55x10x60x8
Weighted Sit-ups
105x10 115x10 130x10,10,10



I have got to say that Snatch Grip Deadlifts are a very humbling lift. 365 felt heavy. My entire back is sore. Went into today’s lift still sore from Monday’s workout.

On Lower Days, do more posterior chain stuff, pull throughs, reverse hypers and GHR's if you have them, 45 degree raises, romanian deadlifts, seated leg curls with band, stuff like that. On speed pulls, might do 6 sets instead of 10, looks like you have a pretty good work capacity but it looks a bit too much.

Would do hammer curls and stuff on an extra day or before a bench day, also there aren't any shoulder exercises, need to work front and rear delts, front plate raises, side laterals, face pulls, seated DB cleans, that sorta thing.

You do have some good numbers so keep up the good work...

 

[Illuminati]

On Lower Days, do more posterior chain stuff, pull throughs, reverse hypers and GHR's if you have them, 45 degree raises, romanian deadlifts, seated leg curls with band, stuff like that. On speed pulls, might do 6 sets instead of 10, looks like you have a pretty good work capacity but it looks a bit too much.

Would do hammer curls and stuff on an extra day or before a bench day, also there aren't any shoulder exercises, need to work front and rear delts, front plate raises, side laterals, face pulls, seated DB cleans, that sorta thing.

You do have some good numbers so keep up the good work...

you make a very good point. i'm following a squat/dead program that was layed out by Eric Cressey. that is why the reps on the speed deads.
you are right, i do need to put more posterior chain stuff in, and move the bicep work to another extra workout day. i was kind of wiped out after those two squat/deadlift workouts, so i cut it kind of short. no reverse hyper machine. i can add in band curls, pull throughs, romanian deads...
i don't do shoulders every week, that is why there is none for this week.

 

[Illuminati]

20Jan06

ME Bench

3 Board Press
135x3 185x3 225x3 275x3 315x3 365x1 405x1 425x1 435xF

Lying EZ bar ext.
95x10 115x10 125x8,8

Tate Presses
55x10,10,10

Chest Supported Rows
90x10 135x10,10,10

Bent over Flies
20x10,10,10

Front Raises
40x10 45x8,8

Days like today really put me in my place. Got on the scale today, and weighed in at an even 200. Lost a lot of weight traveling across the country. With the loss of weight, comes a loss of energy. Guess that means I need to put on some more weight, get my numbers up, and then drop back down into the 198 range. Overall, with all things considered, I feel pretty good about this week. Cham...those last two exercises were for you.

 

[Illuminati]

SOME QUOTES TO LIVE BY:

Dreams can become reality, ONLY if you are willing to work hard enough. Nothing in this world comes easy except failure. You bust your butt, and pour out your blood, sweet and tears into what you are doing.

-Scot Mendleson​

When lifters have a sticking point, don't train the sticking point, train just under it. It's the point under the sticking point that is causing the bar speed to fail.

-Ricky Dale Crain​

Each of us want to become stronger and faster, but the only thing that matters on meet day is that you overcome the weight.

-Brent Mikesell​

We all make gains in strength when we share our knowledge. It is when we keep them a secret that we stop making gains.

-Brent Mikesell​

 

[Illuminati]

DE Squat/Dead

11" box warm up
135x3 185x3 225x3 275x3 wasn't feeling the height

14" speed squats (no bands)
275x3 8 sets

speed deads (sumo stance)
275x1,1 315x1 7
405x1 455x1

back extensions light band double choked
3 sets of 8

seated leg curls w/ average bands
3 sets of 8

pull throughs
130x10 4 sets

i should have crawled under a rock and stayed there. my speed sucked ass on squats today. moved to sumo deads. pulled w/ a lot of speed. so i did a couple of heavy sets

 

[Illuminati]

DE Bench

Bench
used 50lbs of chain
bar x 5 135x5,5
speed bench w/chain
185x3x9 sets

Close Grip bench
225x8x3sets

Elbows out Ext.
50x10x3sets

Bent Over Rows
225x8,8 275x5

Go some pain in my back where I screwed up my disk last year. Stopped the workout at that.