Springfield Crew's Numbers...

[AnimalMass1]

Looks good Dave!

12/19/02:

RAW Bench Day:

(Just Phil as the guinea pig for the milita stuff right now)

Raw Bench:
95x8
135x6
185x4
205x2
225x1 (Easy and fast)

6 Board:
205x3
225x3
245x3
275x2

Barbell Military Press to eyes: (He has a bad elbow, and this bothered him a bit, plus I didn't have any back support. (need to get a 2x10 to put in the rack for that) He just did reps at 95 for several sets.

Rows (I jumped in here): 135 x 10 x 3, 185 x 10

Shrugs: 225 x 15 x 2, 275 x 15, 315 x 12

Another good workout for phil militia style. I wish he had gone up in the shoulder press, but we spread his hands out wide and it kept his elbows from forming too much of an acute angle. Also, not having a back support is really hard when sitting.

He seems to be losing his pussiness though - he has all kinds of welts of his triceps from the shirt from Monday. No complaints at all.

12/20/02:

DE Squat: (Matt and Phil - but I'm only going to report my numbers)

I worked out with my squat suit/ straps down. I need to get the suit stretched a bit more. There is no doubt that they don't give quite the tightness in the butt and lower back w/ the straps down as the briefs do. I did get them all the way up though, which was good.

All with green bands: 225x2x2, 275x2x6

(I pulled the straps up on the last two sets, just to feel them - and you can't imagine the pain in my traps for three reasons: 1) I haven't squatted in 8 weeks until last week, and so my traps haven't felt heavy weight in a long time. 2) The trap work I did before left my traps sore as hell. 3) I got the worst case of back and cest acne (although very little on my face) from my last cycle and am on accutane and it has brought all the acne to the surface. It hurts so bad just putting bar weight on it that I want to cry.

I was wearing one of those thick black testosterone tee shirts, and when we took the straps down, I had puss and blood coming through the shirt. Oh well, nobody ever said this was a pain free sport.


Speed Pulls up to 405

That was it.

Extra workout:

Glute/Ham

Reverse Hypers

Abs

AnimalMass

 

[dg21]

Bench day- didn't do DE this week. Went heavy on the board and used my open back shirt for the first time.

Flat bench
135
225
275
315
365
405

put shirt on and pulled it up high so I could get a light weight to touch.
455 x 3 didn't touch
500 - touched
500 - these were easy, just wanted to get a few reps in with my shirt and work on taking it real low

5 board
405 x 5
455 x 5
500 x 5
540 x 5
540 x 5

Shoulder Press

135 few sets of 12
185 x 6
starting light on these because my shoulders are a little messed up from sports injuries.

shrugs
225 x 20
315 x 20
405 x 20
405 x 20

grip work

-I plan on doing speed benches every other week until the meet. On the off weeks I'll be benching heavier and hitting the boards. Trying a little stuff from Matt's article.

 

[AnimalMass1]

12/23/02

AWESOME WORKOUT!

So I had a crappy day(other than lifting). I won't go into all the details, but Phil (my only workout partner in town right now) called this morning and said he was too busy to workout today or tomorrow. Now this really pissed me off, cause I would have gotten up at 5am if I needed to and worked out with him since it was his second heavy metal militia day, and he's been doing so well on it. - But oh well, he decided to flush it down the toilet, not me.

So as I stated before, I'm not benching for two weeks because of the bad tendonitis, and tomorrow is supposed to be ME Squat day, but we got a foot of snow today, and are totally shut in, so I took the opportunity to have one hell of a workout by myself.

I decided to max on a high box. (actually just 1.5" higher than my normal box, but a littler higher none the less. - I measured it - it is 17.5" exactly.)

225x3, 275x1, 315x1, 365x1, 405x1 (all very, very fast), 465 x1 - I actually wasn't bending over enough and fell back on the box mdway through my rep (Dave always tells me I don't lean forward enough) - anyway, to my surprise I just sat there for a quick second and exploded it off the box.

Then came the big one...500x1!!! - Yeah! 500 is a big PR on a box for me. Felt good. Actually couldn't get it out of the rack the first time. It scared the shit out of me setting it up, and then I just blew it up. like nothing!

I've made a couple changes to my squat setup which I am really liking...

1) I have dropped the pins where I take it off by one notch. (This is where Dave is most comfortable with it. I feel I get better tightness through the setup with it here.)

2) I have moved my hands all the way out to the weight. This seems to give my elbows a rest as well as a better/ more stable place for the weight to lay on my traps.


OK, after squatting, I did speed pulls with doubled greens. (Dave, I dropped the support beams on the rack down to 4" above the ground, and then doubled the greens, and wrapped them around the beams twice to get more tension.

I worked up to 275, which was really easy for me, and I did a bunch of singles. I probably should have gone on up to 315 or even higher, but I have never done these before and didn't want to push it.

Then I did 4 sets of glute/ham raises.

3 sets of reverse hyper at 315

Abs.

Probably one of the best workouts of my life!

AnimalMass

 

[AnimalMass1]

Oh yeah,

Also all the box squatting was done with no belt, no briefs, no wraps, no nothing!

And...I'm clean as I've ever been. As a matter of fact, I'm on my third day of clomid therapy, and my testosterone has never been lower.

So I'm pleased to be setting PRs.

AnimalMass

 

[jeremys]

congrats on that PR!

what kind of progress is phil making? what does each day look like for him?

if it's what i saw in the article on militia's site, is the heavy single in the middle a one rep max every week? or is it just a heavy single?

 

[AnimalMass1]

Thanks jeremy.

If you would, rephrase your question about the heavy single. I didn't really understand what you were asking...

However, maybe this will help.

Every week, there is a heavy day and a light day. On the heavy day you will work up to a max single with a shirt. If you feel good, go for a pr, if not, don't. On the light day, you will take a heavy raw single every week. This will not be a raw max - as that is dangerous with this much weight - it will just be something that makes you work a bit.

AnimalMass

 

[jeremys]

on the heavy shirted day, there's sets of 3 leading up to a heavy weight. then there's sets of 5 after that. is that heavy single in the middle of the heavy shirted day a max lift every week?

also, what kind of improvement has phil made?

 

[AnimalMass1]

No, it's not a max lift every week. Just use your head, and if you feel good, go for a max. If not, don't. Just take a heavy single that you know you can get that day.

AnimalMass

ps - Phil has only been at it one week now. He skipped his workout today, which pisses me off to no end. However, you can read about his progress on this thread a posts above.

 

[jeremys]

gotcha. thanks

 

[IrishPower]

westside bench work

hey guys....

animalmass, as you know, i have switched off of a strict westside program and more onto a militia-style routine for the chest.

i was thinking of trying something i have always wanted to do for YEARS.... only training a particular lift heavy once every 2 weeks.

so... my current thinking looks like this...


saturday (week1) -- HEAVY SQUATS

monday -- light bench (dumbells or speed) / HEAVY shoulders

friday (week1) -- HEAVY ME LOW BACK movement/ light squats

saturday (week2) -- HEAVY BENCH

monday -- HEAVY UPPER BACK movement

....

.....


I plan on using a lot of band tension on my heavy squat days followed by a HEAVY single, geared off of various box heights, followed by triples, geared free squats...

The following week's squats will consist of narrow quad squats with no gear (no belt, no suit, no briefs).


I am still flushing out the details.

I am old. I need more rest.

/t