Week 2 of the Solidj55 Westside training log

[solidj55]

Ok here is what this weeks DE and ME days looked like.


Monday DE day

Bench Press(8x3x150)
Chest supported rows(3x5)
Tricep Pushdowns(2x8)
Rear Delt Fly(2x8)


Thursday ME day

Closegrip Bench press(1 finger on the smooth)
1x5-bar
1x5x95
1x3x135
1x3x185
1x1x225
1x1x250
1x1x275
1x1x295
1x1x300***This was good for two reasons, 1-I beat last weeks max of 290 and 2 this was what I maxed raw with my regular grip two weeks ago.
1 Board Press(palms just inside power ring)
275x1
295x1
310x1(felt fairly easy, beat last weeks max of 305)
Closegrip Pulldowns(3x6)
Front Delt Raise(2x8)

Thats pretty much it for this week. I can tell that either the routine itself is working well or that muscle memory is kicking in.
Ill post my results for next week on next Thursday. This is the ME rotation again for those that may not remember.

Week
1-closegrip bench, 1 board press
2-closegrip bench, 1 board press
3-closegrip incline, 2 board press
4-closegrip incline, 2 board press
5-ultra wides, 3 board press
6-ultra wides, 3 board press
7-dumbell press, 4 board press
8-dumbell press, 4 board press

I am thinking of changing it up a little and only making it a 6 week cycle. I am thinking of doing it like this

Weeks 1 and 2- closegrip bench, 1 board press
Weeks 3 and 4- closegrip incline, 2 board press
Week 5- ultra wides and 3 board press
Week 6- dumbell press and 3 board press.

I am also thinking of throwing in the 4 board on a couple of my DE days just to work on my lockout strength. Well guys thats about it. Just thought I would keep everyone posted.

 

[IrishPower]

good deal solidJ.

you *may* want to consider not staying on the same exercise for more than one week at a time. there are a LOT of permutations of ME exercises now, especially if you consider mini-band work, reverse band stuff, chains, etc.....

you will not get to experience them all if you keep yourself on the same exercise too often.

I found through my last training cycle that I started choosing the exercises that I was really good at too much. Case in point- good mornings. I actually wound up rotating the exercises up a LOT this time.

My PR for the high-wide good morning at 46" went from 805/1 - 865/2 in approx 3 months and i only stayed on 1 week and moved on.

I am starting to find the same true for bench exercises. I *love* the higher board presses because i can sling hella weight around, but when using heavy weight, it is easy to blow your wad on the first week. the 2nd week started to lead to a miss around 33% of the time for me.

i don't know everything... just wanted to throw it out there for you.

/irish

 

[solidj55]

Thanks Irish for the idea. After I finish this cycle I will probably be doing something like that. Actually Ill probably be alternating between full range movements and partial movements every other week. I cant do band work at the moment because my fucking health club gym doenst have a power rack yet. They are supposedly getting one but who knows when that will be. If they dont have one by the time I finish this cycle I will be using a different size board every other week and some sort of close or wide grip full range movement on the weeks Im not doing boards. The only reason Im doing full range and board work movements now is just to see what happens, I guess I like being my own gini(sp?) pig lol.

 

[Deciever]

looking good. Maybe i'll put my journal up here one day.

And nice lifts btw

 

[solidj55]

Thanks Deciever, today was a good day for me because I saw some of the "Old Solidj55" strength coming back. Ive been kinda down and feeling like a 12 year old girl lately because I lost so much strength but its coming back. Go ahead and post your journal man, its kind of motivational to see what people say about it(good or bad) and to have something that you can look back on and see your progress. Its also motivational in that you want your numbers to go up even more because all the strong ass people on this board will see it.

 

[k1401]

great job solidj55!
It's good to see guys post their workouts, it inspires me for one
can't say enough for guys like you, freak and especially Irish for all the work he's done (many more as well)
I may throw mine up as well like deceiver said it would be nice to hear everyones feedback
I can tell that I;ve been doing TOO many reps early on and I think what irish said makes a lot of sense, the part about switching every week, I've been switching every 2 and haven't been having the success I'd like on the second

sorry for the long post on your thread

 

[solidj55]

K1401-dont worry about the long post, its not my thread its everyones thread, I just happened to be the one to write it. I agree about the switching up thing to a certain extent. Since Ive been off injured and all and doing some light bodybuilding type stuff I feel its kind of like being new to powerlifting again you know? So Im hoping 6 weeks will not be too long to on this routine and that my body will respond to it if nothing else out of shock. After this one I will most definetly be doing something out of the ordinary lol. I agree about posting the routines, its cool to see what everyone does day in and day out and see the poundages and all that good shit. I find it motivating. You should consider posting yours sometime. Ill be posting mine for the next 4 or 6 weeks depending on how long I decide to run it or if I alter it some way.

 

[Skizac]

...
I cant do band work at the moment because my fucking health club gym doenst have a power rack yet.
...

You might want to try looping the bands around a set of heavy dumbells and putting them on the floor. I do this for all of my mini band work. If you have round dumbells, you can lay a second dumbell across the first one to keep it from rolling on the floor.

 

[solidj55]

Thanks for the idea about bands, I may try that.

 

[musclehed275]

Im with irish on this one...i change my ME exercises every week...I usually start with 2 board/bands, the next week 3 board/bands, then floor presses/chains, then start back over with 2 boardbut using chains this cycle..i seem to keep making gains this way!!!!