http://www.westside-barbell.com/ en-us Copyright 2012, westside-barbell.com Thu, 17 May 2012 04:51:40 +0000 Thu, 17 May 2012 04:51:40 +0000 any Westside Barbell Training log feed http://www.rssboard.org/rss-specification Copyright 2012, westside-barbell.comnoTraining log feed   We just finished up a 2 week strength speed phase where we used an extreme amount of band tension (400-700lbs) to work on straining through to the top with weights. The first week we did 5 sets of doubles. The second we worked up to a single.  Because of the intensity of Friday's training, Monday's have been used as deload days so no max effort work has been performed. This Wednesday a few of the guys got in their shirts and up to a 2 board max.  Today (Friday October 14th) was a deload day getting ready to go into the next wave next week.  Tue, 18 Oct 2011 09:44:07 +0000 http://www.westside-barbell.com/training-log/2011/10/18/friday-1014.html http://www.westside-barbell.com/training-log/2011/10/18/friday-1014.html   Back Attack + dbl green 1 pate x10 2 plates x10 3 plates x10 4 plates x10 5 plates x10 Pendlay Rows – 3x10  Hamstring Curl Machine – 3x10 Hanging Knee Raises – 4x10 Thu, 29 Sep 2011 04:39:18 +0000 http://www.westside-barbell.com/training-log/2011/09/29/mon-926.html http://www.westside-barbell.com/training-log/2011/09/29/mon-926.html   Speed Bench w/Cambered bar + dbl mini’s – 8x3 Overhead KB Press – 3x20 Seated Rear Raise – 3x10 Band side raises – 3x20 Hammer Curls – 4x10 Thu, 29 Sep 2011 04:38:06 +0000 http://www.westside-barbell.com/training-log/2011/09/29/sat-924.html http://www.westside-barbell.com/training-log/2011/09/29/sat-924.html   1) Group 1 - Shack, Rich, Luke, Jake & AJ - Free Squat w/Reverse monster mini  Rich worked up to heavy single in briefs + wraps  Luke & Shack went full gear up to heavy single  Jake & AJ worked up to heavy single w/ just suit Group 2 - Louie  & Scott - Box Squat w/green band 380 x 6 sets of 3 Accessories were 2) Speed Pulls   315x4 Conventional   315x4 Sumo 3) Reverse Chain Hypers - 3x15  4) Straight Leg Sit Ups w/25lb plate behind head - 4x10 Mon, 26 Sep 2011 05:21:36 +0000 http://www.westside-barbell.com/training-log/2011/09/26/friday-923.html http://www.westside-barbell.com/training-log/2011/09/26/friday-923.html   1) Pin press up to 1 rep max Lowered the bar to the pin which was set around several inches off chest, paused, then pressed back up to lock out. Very difficult exercise much like floor press.  2) Standing Chest Press w/bands - 3x20  3) Machine Flys - 3x15  4) Bamboo bar - 2x20  5a) Pushdowns - 3x10  5b) Overhead extensions - 3x10 Mon, 26 Sep 2011 05:19:37 +0000 http://www.westside-barbell.com/training-log/2011/09/26/wed-921.html http://www.westside-barbell.com/training-log/2011/09/26/wed-921.html   1) Front squats (with harness) - everyone worked up to heavy 3 reps 2) Static Pulls - 3x20seconds 3) Band Goodmornings - 3x15 4) Abs Wed, 21 Sep 2011 04:21:43 +0000 http://www.westside-barbell.com/training-log/2011/09/21/919---max-effort-deloadish.html http://www.westside-barbell.com/training-log/2011/09/21/919---max-effort-deloadish.html   1) T-Bar w/dbl mini bands - 9x3 w/205 2) Football Bar Push-press - 3x5  3) Bent over kettlebell side raises - 3x12  4) Dips - 3x12  5) Rear delts on machine - 3x10  Wed, 21 Sep 2011 04:20:36 +0000 http://www.westside-barbell.com/training-log/2011/09/21/917---speed-bench.html http://www.westside-barbell.com/training-log/2011/09/21/917---speed-bench.html Exercise: Box Squat w/ Straight bar + green bands Similar to the first group everyone worked up to heavy double or single. Lou did 385x2, Shack 745x1, Scott 605x1. After squatting we deadlifted from pin 4 with 60lb sandbag around shoulders. This really forces you to keep the midback tight and head up while pulling.  For accessories we all split up working on individual weak points. Some of the exercises done were:  Reverse Hypers Squat/pull throughs on belt machine Wheel barrow shrugs Pendlay Rows Reverse Crunch w/band around feet Mon, 19 Sep 2011 05:24:07 +0000 http://www.westside-barbell.com/training-log/2011/09/19/group-2- louie-shack-and-scott.html http://www.westside-barbell.com/training-log/2011/09/19/group-2- louie-shack-and-scott.html   Exercise: Box Squat w/ Giant Cambered Bar + 3 chains per side  Today was the last week of a 3 week wave with this set up so everyone worked up doing doubles and then dropped to finish off with several heavy singles. Rick & Luke hit 6 plates per side, Jake hit 7, AJ hit 8. Mon, 19 Sep 2011 05:23:00 +0000 http://www.westside-barbell.com/training-log/2011/09/19/group-1---rich-jake-aj-and-rich.html http://www.westside-barbell.com/training-log/2011/09/19/group-1---rich-jake-aj-and-rich.html Everyone else deloaded in preparation for Circa Max Mon, 04 Apr 2011 20:57:33 +0000 http://www.westside-barbell.com/training-log/2011/04/04/max-effort-deadlift-with-bands.html http://www.westside-barbell.com/training-log/2011/04/04/max-effort-deadlift-with-bands.html Things were rocking this morning. We had several guests in training with us and most importantly Billy Mimnaugh is BACK!!!! Group 1 - Billy, Jake, Brandon, Dave Brown and I Bow Bar Box Squats w/green band - 8 sets 2 w/~50% Group 2 - Luke, Shaq, Josh and Corey Hayes (I may be missing someone from this group) Box Squats w/5 chains - worked up to a heavy double/single This was the last week of a 3 week wave so they did a couple speed sets then worked up heavy. Group 3 - Tony R, Louie, Tony B, Matt Smith, Brad Little Box Squats w/Blue band Most of these guys are doing the April 30th meet and so they worked up to around 50% but kept sets to 3-4. Here's a video of mine and some of the other lifts from today shot by Mr Little Accessories for the day were Plyo Swing - 3x15 Leg curl machine thingy - 4x10-15 Abductors/Adductors - 3x10 ea Behind the neck pulldowns - 3x10 Wheel barrow shrugs - 3x10 2 sec pause at top 4 way neck work w/purple band - 2x10 each direction Abs - 100 reps After this I did soft tissue work with the lacrosse ball, then stretched using bands. Fri, 01 Apr 2011 04:38:11 +0000 http://www.westside-barbell.com/training-log/2011/04/01/dynamic-effort-box-squats.html http://www.westside-barbell.com/training-log/2011/04/01/dynamic-effort-box-squats.html   Big group in the gym this morning. Louie, Josh, Matt Smith, Gerald, Luke, Travis and Molly all shirted up and worked up to pr's on various boards. Jake, Rich and myself did 4 board with chains. Here's a video of my last set that Brandon took... Jean and Bianca did cambered bar bench with foam and worked up to 1 rm's. Wed, 30 Mar 2011 07:13:12 +0000 http://www.westside-barbell.com/training-log/2011/03/30/me-upper---shirt-work-and-shenanigans.html http://www.westside-barbell.com/training-log/2011/03/30/me-upper---shirt-work-and-shenanigans.html   The guys getting ready for the April 30th meet took their opening deadlifts off 1 mat today. Everyone looked fast and strong. I can't remember all the numbers but a few are Jake - 775 Tony B - 775 Louie - 675 These are not set in stone but it gives each lifter a good idea of what to expect come meet time. With Circa Max just around the corner they will likely not pull again except maybe some speed work until the meet. Rich and I did the following SSB Low Box squats - up to max 2 Seated GM's w/SSB - 5x5 45 Degree back raise w/mini band - 3x10 Seated Low Row - 3x20 Double Kettlebell Swings - 5x10 30sec rest. I didn't do the first exercise as I've been super sick for over a week now and so trying to be smart. You'll probably notice a lot more mid-low back work from me over the next few months. I feel it is a big weakness of mine and so Monday's will be dedicated to building this area. I'm also going to start throwing kettlebell work back into my training just to raise my conditioning a little. Mon, 28 Mar 2011 18:39:32 +0000 http://www.westside-barbell.com/training-log/2011/03/28/me-lower---opening-deadlifts.html http://www.westside-barbell.com/training-log/2011/03/28/me-lower---opening-deadlifts.html Today we decided to do a max floor press with the t bar. Here is the top weight for each lifter Josh and Gerrod both hit 365 for 1 Shack 405 x 1 Matt 405 x 1 AJ 405 x 5 , 455 x 3 Luke 420 x 1 Tony 455 x 1 Travis 475 x 1 We did all this while laying on a mat(AJs idea). After that we stripped the weight to 315 for reps. Josh got 5 reps Gerrod 8 reps Luke and Shack both tied at 11. While Matt Smith hit 15 reps From there was tri rollback extensions 3 sets x 12 band 1 arm pushdowns 3 sets x 30 each arm band face pulls 3 sets x 20 abs Wed, 16 Mar 2011 07:07:07 +0000 http://www.westside-barbell.com/training-log/2011/03/16/weds-3-16-2011-max-floor-press.html http://www.westside-barbell.com/training-log/2011/03/16/weds-3-16-2011-max-floor-press.html Today was max effort for Westside Barbell. Tony B, Shack and Matt did aux. AJ, Louie, Josh,Jake, and myself pulled against double looped mini band with the weight sitting on a 2 in mat Aj worked up to 405 for a set of 5 reps Lou hit 505 for 1 and 555 for 1 Jake 505 2 sets x 1 and 555 2 sets x 1 Josh hit 455 x 1 I hit 505 for 5 sets of 1 conventional From there, we hit aux hard pullups 3 sets x 10 leg press 3 sets of 40 back attack 3 sets x 15 leg curls 1 set x 100 reps shrugs 1 set x 100 reps neck abs One of the most impressive things i saw today was Jake Anderson who weighs about 310 lbs doing 10 reps of pull ups for 3 sets Mon, 14 Mar 2011 07:56:40 +0000 http://www.westside-barbell.com/training-log/2011/03/14/monday-morning-max-effort-3-14-2011.html http://www.westside-barbell.com/training-log/2011/03/14/monday-morning-max-effort-3-14-2011.html Today was speed bench day . The group had Jay Fry, Fred Bolt, Joe Jester, and myself(Luke). We completed the first exercise in 12 min with all four of us going back to back with no break. The bench started out as double monster mini plus 185 bar weight for 3 sets of 3 close grip. Then added a choked mini to each side for 3 more sets of 3 with medium grip. then added 10 lbs to each side(205 bar weight) for 3 sets of 3 with wide grip Next exercise was a 4 board close grip with same band tension. Joe hit 225 for 3. 245 for 3. 275 for 1 and 295 for 1 freddie hit 225 for 3. 275 for 3. 315 for 3 and 345 for 1 Jay hit the same as fred i took 225 for 3 and 315 for 3 Then from there, pushdowns on dip machine. 3 sets x 30 pulldowns 4 sets x 20 face pulls 4 sets x 20 abs stretching Sun, 13 Mar 2011 07:53:56 +0000 http://www.westside-barbell.com/training-log/2011/03/13/sun-march-13-2011-speed-bench.html http://www.westside-barbell.com/training-log/2011/03/13/sun-march-13-2011-speed-bench.html Today was the first wave week of three for alot of guys. It was broke into two groups. Group one used green band plus 5 chains. Here is weight they used Jake 510 for 8 sets of 2 Tony R. 330 for 6 sets of 2 Rich 420 for 8 sets of 2 Josh 320 fpr 8 sets of 2 Group 2 used blue band. Here is weights Tony B 600 for 6 sets of 2 Shack 420 for 8 sets of 2 Chris Mason 420 for 8 sets of 2 Lou 420 for 6 sets of 2 After that it was spped pulls, ham curls, rev hyper and abs. I decided to deload as my wave starts next week and did belt squats for 4 sets and dimmel deads 4 sets. Then abs Sun, 13 Mar 2011 07:51:40 +0000 http://www.westside-barbell.com/training-log/2011/03/13/fri-march-11-sp-squats.html http://www.westside-barbell.com/training-log/2011/03/13/fri-march-11-sp-squats.html Today we all decided to use shirts from different board heights, depending on the time frame until their meet. Some are competing in April, some in May, and some in June. Top weights broke down like this Tony R hit 515 on a raw 4 board Josh hit 515 to a 1 board with single ply Gerrod hit 675 to a 3 board Shack hit 705 to a 2 board Luke 725 to a 3 board Matt 775 to a 1 board Travis 805 to his chest Jake 850 to a 3 board From there i was crunched for time, so i used a 25lbs db and did 1 arm cross body extensions 2 sets x 50 per arm Then with same weight triceps roll back extensions 2 sets x 20 each arm AJ and Rich did alot of work today setting shirts and handing out to everyone, and as usual did an excellent job Wed, 09 Mar 2011 07:50:05 +0000 http://www.westside-barbell.com/training-log/2011/03/09/weds-max-effort.html http://www.westside-barbell.com/training-log/2011/03/09/weds-max-effort.html Today was max effort work for some, while some guys are beat up and did aux. Lou, Rich, and Jake did aux. Shack, Tony, Luke worked up pulling from the floor against a double mini band Tony worked up to 585 for 1, which is around a 800 lbs pull.Shack worked up to 545 for 1 Luke worked up to 550 for a double From there Aux were green band good mornings 2 sets x 25 chest supported rows 4 sets pullovers 4 sets face pulls 4 sets abs 4 sets Mon, 07 Mar 2011 07:48:36 +0000 http://www.westside-barbell.com/training-log/2011/03/07/monday-max-effort.html http://www.westside-barbell.com/training-log/2011/03/07/monday-max-effort.html A.J. AND DAVE JUST BROKE THE WORLD RECORD TOTAL!!!!! DAVE IN 275 AND A.J. IN 308S. BOTH GOING OVER 2800!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Sun, 06 Mar 2011 07:46:44 +0000 http://www.westside-barbell.com/training-log/2011/03/06/new-world-records.html http://www.westside-barbell.com/training-log/2011/03/06/new-world-records.html This week was 3rd week and final week for alot of guys on the blue band wave. Sets went like this Group 1 Tony R 330lbs x 6 sets of 2 Jake 650lbs x 4 sets of 2           690lbs x 1 set of 1           740lbs x 1 set of 1 Rich 510lbs x 4 sets of 2           550lbs x 1 set of 1          600lbs x 1 set of 1 Group 2 Matt 420lbs x 4 sets of 2            510 x 2 sets of 2           600 x 2 sets of 2 Luke 550 x 4 sets of 2           600 x 1 set of 1           650 x 1 set of 1 Group 3 did straight weight to a box Tony B worked up to 930 x 1 rep Shack worked up to 750 x 1 rep Then Aux leg press 2 sets of 25 reps leg curl with ankle weights 100 reps abs 4 sets Just wanted to wish everyone goodluck this weekend competing in Ironman!! I will try to post results as soon as i can Fri, 04 Mar 2011 07:43:45 +0000 http://www.westside-barbell.com/training-log/2011/03/04/speed-squats-march-04-2011.html http://www.westside-barbell.com/training-log/2011/03/04/speed-squats-march-04-2011.html Today broke into 2 groups. First group was Jake, Gerod, and Rich. They did floor press with 3 chains draped over the bar. Rich worked up to 295 Gerod 340 Jake 385 Group 2 was hanging reverse blue bench with the old ragged blue bands we have. It had Matt Smith, Tony B, Tony R., Shack, Travis, And luke. Top weights made are as follows Tony R. 515 Luke 565 Matt 565 Tony B 565 Shack 605 Travis a monsterous 655. From there we did vertical bench 4 sets x 10-12 reps with 3 plates per side pushdowns with v bar 4 sets x 12-15 face pulls 4 sets x 12-15 abs 4 sets Wed, 02 Mar 2011 07:41:37 +0000 http://www.westside-barbell.com/training-log/2011/03/02/march-02-2011-max-bench.html http://www.westside-barbell.com/training-log/2011/03/02/march-02-2011-max-bench.html   I will be doing the logs for a little while, until A.J. is back from the Ironman meet this weekend. The log wont be as good, but ill do my best. Hope everyone enjoys. Luke Max Effort Shack and Tony pulled weight off 2 inch mat. Both worked up to 735. Thats a pr for shack Jake and Rich did speed pulls with a monster mini 405-495 I did alot of aux stuff 1.Barbell rows 225-15/315-6/405-6(with straps on last set) 2.pulldowns using hanging bands as weight with v bar handle 3 sets of 12 3.v bar pullovers on lat pulldown machine 3 sets of 15 with 80 lbs 4.close stance squats onto 10 inch box 135-10/225-6/315-6. 5.back atack machine double green plus 60lbs 4 sets-12 6.1 leg reverse hypers with 50lbs of bar weight 3 sets-12reps each leg 7.abs Tue, 01 Mar 2011 07:38:24 +0000 http://www.westside-barbell.com/training-log/2011/03/01/feb-28th-2011.html http://www.westside-barbell.com/training-log/2011/03/01/feb-28th-2011.html     In this video you will see… Jake Anderson work up to a 805lb 1 board bench press AJ Roberts work up to his opener of 805lbs into foam 2 weeks out from SPF Ironman Matt Smith work up to 795lb 2 board bench press Travis Bell work up to 795lb 1 board bench press Luke Edwards work up to a 735lb 4 bench board press Rich Douglas work up to a full range bench press with 600lbs and G work up to a 625lb 2 board bench press. Wed, 16 Feb 2011 14:13:18 +0000 http://www.westside-barbell.com/training-log/2011/02/16/more-shirt-work.html http://www.westside-barbell.com/training-log/2011/02/16/more-shirt-work.html Sat, 12 Feb 2011 14:10:56 +0000 http://www.westside-barbell.com/training-log/2011/02/12/friday-morning-squattage.html http://www.westside-barbell.com/training-log/2011/02/12/friday-morning-squattage.html Fri, 04 Feb 2011 14:09:06 +0000 http://www.westside-barbell.com/training-log/2011/02/04/westside-barbells-jon-shackelford-at-the-2011-spf-tennessee-championships.html http://www.westside-barbell.com/training-log/2011/02/04/westside-barbells-jon-shackelford-at-the-2011-spf-tennessee-championships.html Thu, 03 Feb 2011 14:07:21 +0000 http://www.westside-barbell.com/training-log/2011/02/03/night-crew-shirted-bench.html http://www.westside-barbell.com/training-log/2011/02/03/night-crew-shirted-bench.html Mon, 31 Jan 2011 14:05:16 +0000 http://www.westside-barbell.com/training-log/2011/01/31/max-effort-monday.html http://www.westside-barbell.com/training-log/2011/01/31/max-effort-monday.html   Gym was quiet today. Louie and Luke are already in Knoxville for the meet this weekend. Tony B and Shack are also lifting so were not training. Jake, Rich and Tony R deloaded after coming off a 3 week wave which left me and Matt Smith to squat. We are taking a few steps back with Matt and forcing him to change up his squat technique so instead of lifting with me I had him squat separate using the straight bar + a green band. We moved the bar up his back and are working on keeping him upright. After a few sets he figured out the groove and looked the best I have ever seen him. I finished up my last week of the 3 week wave using the GCB here’s what I did. 150 + 3 chains 1×10 260 + 3 chains 1×2 350 + 3 chains 1×2 460 + 3 chains 1×2 550 + 3 chains 1×2 660 + 3 chains 1×2 750 + 3 chains 1×2 840 + 3 chains 1×2 Football bar pulldowns 4×20 Seated Row – 3×10 Hamstring Machine – 3×8-10 Standing Abs – 3×20 Off to Knoxville to help the guys. Fri, 28 Jan 2011 14:03:19 +0000 http://www.westside-barbell.com/training-log/2011/01/28/dynamic-effort-squatting.html http://www.westside-barbell.com/training-log/2011/01/28/dynamic-effort-squatting.html Wed, 26 Jan 2011 14:00:54 +0000 http://www.westside-barbell.com/training-log/2011/01/26/max-effort-bench-shirt-training.html http://www.westside-barbell.com/training-log/2011/01/26/max-effort-bench-shirt-training.html   Ultra Wide Sumo Pulls  135 + dbl mini’s 3×1 225 + dbl mini’s 3×1 315 + dbl mini’s 3×1 Felt off today so turned it into a deload day Back Attack Machine  1 plate + green 1×8 2 plates + green 1×8 3 plates + green 1×8 4 plates + green 1×8 Reverse Hyper – 3×10 GHR Sit Ups – 4×10 Barbell Shrugs – 4×10-20 Standing Obliques – 2×20 Indian Clubs – 2 mins Neck Work Mon, 24 Jan 2011 13:58:25 +0000 http://www.westside-barbell.com/training-log/2011/01/24/ultra-wide-sumo-pulls.html http://www.westside-barbell.com/training-log/2011/01/24/ultra-wide-sumo-pulls.html   T-Bar – 9×3 w/185 + 2 red chains Incline Bamboo Bar Presses – 100 reps total Machine Flys – 3×10 Rear Delts – 3×10 Seated CSR – 3×10 Was in and out in less than an hour. Sun, 23 Jan 2011 13:55:14 +0000 http://www.westside-barbell.com/training-log/2011/01/23/dynamic-effort-bench-press.html http://www.westside-barbell.com/training-log/2011/01/23/dynamic-effort-bench-press.html   Was out of town Thursday and Friday for work so had to push back squats to today. Giant Cambered Bar Box Squats – worked up to 6 plates + 3 chains for 8 sets of 2 Super secret leg curl machine - 3×10 WG Pulldowns – 3×10 Kettlebell Hammer Curls - 3×15 Band GM’s – 3×10 Chin Ups – 3×5 Weighted Standing Abs – 3×20 Sat, 22 Jan 2011 13:52:25 +0000 http://www.westside-barbell.com/training-log/2011/01/22/de-lower-gcb-week-2.html http://www.westside-barbell.com/training-log/2011/01/22/de-lower-gcb-week-2.html   Reverse Blue Band – Jake and I 245 1×5 295 1×5 335 1×3 385 1×3 425 1×1 475 1×1 515 1×1 565 1×1 585 1×1 Jake 605 1×1 AJ 615 1×1 2nd group did floor presses working up to a heavy 3 as they are 10 days out from the Jan 29th SPF meet. Bamboo Bar Presses – 3×10 Bamboo bar extensions – 2×10 Incline Tate presses – 2×10 Hammer Curls – 4×10 Incline Rolling DB Extensions – 2×10 Overhead Extensions – 3×10 Wide Grip Pulldowns – 3×10 Bamboo Bar Curls – 2×20 Getting the arms hooooooge! Thu, 20 Jan 2011 13:49:31 +0000 http://www.westside-barbell.com/training-log/2011/01/20/me-bench.html http://www.westside-barbell.com/training-log/2011/01/20/me-bench.html Mon, 17 Jan 2011 13:47:54 +0000 http://www.westside-barbell.com/training-log/2011/01/17/westside-barbell-1142011.html http://www.westside-barbell.com/training-log/2011/01/17/westside-barbell-1142011.html Mon, 17 Jan 2011 13:45:56 +0000 http://www.westside-barbell.com/training-log/2011/01/17/monday-morning-pulls.html http://www.westside-barbell.com/training-log/2011/01/17/monday-morning-pulls.html Sun, 16 Jan 2011 13:44:05 +0000 http://www.westside-barbell.com/training-log/2011/01/16/luke-edwards-circa-max-week-2.html http://www.westside-barbell.com/training-log/2011/01/16/luke-edwards-circa-max-week-2.html   Group 1 – GCB Box Squats Rich 475 + 3 chains – 6×2 Jake 565 + 3 chains – 6×2 605 + 3 chains – 1×2 AJ 565 + 3 chains 10×2 This was Rich and Jakes second week of their wave, my first. Group 2 – Circa Max week 2 Luke – worked up to 470×2 + blue, green & purple Shack – worked up to 420×2 + blue, green & purple Sumo Speed Pulls 315 + dbl minis – 6×1 Back Raise on GHR BW x10 50lb vest x10 50lb vest + 20lb med ball x10 WG Pulldowns – 3×15 Standing Abs – 100 reps Dumbell Shrugs – 3x failure Fri, 14 Jan 2011 13:42:21 +0000 http://www.westside-barbell.com/training-log/2011/01/14/de-circa-max-2.html http://www.westside-barbell.com/training-log/2011/01/14/de-circa-max-2.html Thu, 13 Jan 2011 13:40:41 +0000 http://www.westside-barbell.com/training-log/2011/01/13/dave-hoff-and-brandon-lilly-floor-press.html http://www.westside-barbell.com/training-log/2011/01/13/dave-hoff-and-brandon-lilly-floor-press.html Wed, 12 Jan 2011 13:37:02 +0000 http://www.westside-barbell.com/training-log/2011/01/12/luke-edwards-630-bench-off-half-board.html http://www.westside-barbell.com/training-log/2011/01/12/luke-edwards-630-bench-off-half-board.html   Group 1 – Floor Press Jake’s still recovering from a minor pec strain so stuck to 3′ today working up to 405. Group 2 – Shirt Bench Luke worked up to 630 off half board. This is his planned opener for the Jan 29th meet. Shack – 680×1 Tony B tried out a triple SDP but had trouble touching, switched back to the dbl and did an easy 775×1. Group 3 – 4 board + dbl monsters Travis had planned to do these with me but due to the weather didn’t make the trip this morning. I worked up to 515×1 which was a 20lb and shut it down. Honestly I had way more in me but my right elbow wasn’t feeling good and I didn’t want to push it. Some days you just have to walk away. Seated CSR – 4×10 CSR – 4×10 Hammer Curls – 5×10 Hanging Leg Raise – 3×10 Wed, 12 Jan 2011 13:34:46 +0000 http://www.westside-barbell.com/training-log/2011/01/12/max-effort-bench-training.html http://www.westside-barbell.com/training-log/2011/01/12/max-effort-bench-training.html Tue, 11 Jan 2011 13:31:29 +0000 http://www.westside-barbell.com/training-log/2011/01/11/aj-roberts-900-3-board-bench-press.html http://www.westside-barbell.com/training-log/2011/01/11/aj-roberts-900-3-board-bench-press.html   Everyone was doing something different today. Jake – Ultra wide sumo’s w/ dbl mini’s up to 655 Shake – Sumo pulls w/ dbl mini’s up to 555 Louie – Convention pulls w/dbl mini’s up to 505 Matt Smith – Convention pulls w/dbl mini’s up to 555 Tony B, Tony R and myself all deloaded. Here’s what I did. Shallow GM’s – 3×10 SLD’s – 3×8 Reverse Hypers – 4×12 Elevated (1 board) GHR – 6×8 Rotator Bar Pulldowns – 4×15-20 V-Grip Pulldowns – 3×12-20 Ab wheel – 4×20 Mon, 10 Jan 2011 13:28:58 +0000 http://www.westside-barbell.com/training-log/2011/01/10/max-effort-monday.html http://www.westside-barbell.com/training-log/2011/01/10/max-effort-monday.html Sun, 09 Jan 2011 13:26:33 +0000 http://www.westside-barbell.com/training-log/2011/01/09/lukes-circa-max.html http://www.westside-barbell.com/training-log/2011/01/09/lukes-circa-max.html Sun, 09 Jan 2011 13:24:25 +0000 http://www.westside-barbell.com/training-log/2011/01/09/shacks-circa-max.html http://www.westside-barbell.com/training-log/2011/01/09/shacks-circa-max.html   Elbows were feeling all the heavy lifting this week so instead of speed work opted for some rep work. Bamboo bar – 5×20 1 Arm Seated KB – 3×10 ea Seated Flys – 4×25 Tricep pushdowns w/med ball – 3×25 Seated Row – 4×12 Face Pulls – 4×20 Sun, 09 Jan 2011 05:41:45 +0000 http://www.westside-barbell.com/training-log/2011/01/09/re-work.html http://www.westside-barbell.com/training-log/2011/01/09/re-work.html   Lots of different stuff going on this morning. Group 1 – Cambered Bar Box Squats Tony Ramos 330 + 3 chains 5×2 380 + 3 chains 3×2 Rich Douglas 420 + 3 chains 8×2 Jake Anderson 510 + 3 chains 6×2 560 + 3 chains 2×2 Group 2 – Circa Max Luke – 605 + blue, green, and purple Tony B – 515 + blue, green and purple (shut it down early) Shaq – 565 + blue, green and purple I jumped in with this group and did Strength Speed working up to 425 + 2 blues, green & a purple (~700 band tension) Single Leg Revers Hypers – 3×10 ea Hamstring Curls – 4×8-10 Football bar pulldowns – 3×30 (10 ea grip) Abs – 2×50 Abductors – 2×12 Adductors – 2×12 Fri, 07 Jan 2011 05:40:57 +0000 http://www.westside-barbell.com/training-log/2011/01/07/de-squats-strength-speed-circa-max.html http://www.westside-barbell.com/training-log/2011/01/07/de-squats-strength-speed-circa-max.html   Full Range 135 1×5 185 1×5 225 1×3 285 1×3 315 1×1 365 1×1 405 1×1 3 Board Bench Press 495 1×1 585 1×1 Added Super Duper Phenom 675 1×1 765 1×1 855 1×1 900 1×1 – PR Piston Presses – 2×50 Overhead Band Extensions – 2×50 Straight Arm band pulldowns – 2×50 Seated Rear Delt Machine – 2×20 Seated Chest Supported Row – 2×25 Brandon took some pics and videos today. Here’s some of the pics… If you’re on Facebook you can check out the rest here http://www.facebook.com/album.php?aid=34861&id=163598773680477 Will post video when it’s ready. Wed, 05 Jan 2011 05:29:26 +0000 http://www.westside-barbell.com/training-log/2011/01/05/max-effort-3-board-bench.html http://www.westside-barbell.com/training-log/2011/01/05/max-effort-3-board-bench.html   Sumo Pulls /dbl mini’s – worked up to 585 Plyo Swing Leg Press – 3×20 Glute Ham Raise – 5×10 Seated Calf Machine – 3×10 Reverse Hyper – 3×10 Seated abduction w/purple band – 3×10 Wide Grip Pulldowns – 3×10-20 Tue, 04 Jan 2011 05:21:59 +0000 http://www.westside-barbell.com/training-log/2011/01/04/me-lower.html http://www.westside-barbell.com/training-log/2011/01/04/me-lower.html   Finally back in Ohio after spending the holidays with family in Washington. Got a few training sessions in with the Kennelly power team but mostly did accessory stuff. T-bar w/dbl mini’s – 6×5 Bamboo Bar bench – 3×15 Bradford press – 3×20 Seated DB Rear Delts – 3×10-15 Rope Pushdowns – 100 reps Indian Club Hammer Curls – 100 reps Sat down and figured out my training cycle going into the March SPF Ironman. Only have 4 weeks of training before going into circa max phase so for DE work I’m going to do one heavy week and then a 3 week wave. ME Lower will be deadlift variations to continue to build my sumo pull and for ME bench i’ll be 3 week waves rotating between full range movement, half range movement, and then shirt work. Speed bench will just be done by feel depending on how my elbows hold up week to week. Sat, 01 Jan 2011 05:20:06 +0000 http://www.westside-barbell.com/training-log/2011/01/01/speed-benching.html http://www.westside-barbell.com/training-log/2011/01/01/speed-benching.html Tue, 21 Dec 2010 05:18:27 +0000 http://www.westside-barbell.com/training-log/2010/12/21/westside-training.html http://www.westside-barbell.com/training-log/2010/12/21/westside-training.html   Football bar + dbl mini’s – 5×5 1 Arm seated shoulder press – 4×10 ea Rear Delts – 3×10 Hammer Curls – 3×10 Backed off accessories a little today as body is feeling beat down. Experimenting with 5×5 again to try and build some more mass. Sat, 18 Dec 2010 05:16:42 +0000 http://www.westside-barbell.com/training-log/2010/12/18/dynamic-bench-wfootball-bar.html http://www.westside-barbell.com/training-log/2010/12/18/dynamic-bench-wfootball-bar.html   Group 1 – Buffalo Bar Box Squats (Luke, Matt Smith, and I) 150 + 4 chains 1×2 240 + 4 chains 1×2 330 + 4 chains 1×2 420 + 4 chains 1×2 510 + 4 chains 6×2 Started on 15inch box for 3 sets then dropped to 14″, 13 1/2″ and 13″ for last 3. Group 2 – Straight bar box squats 380 + green band 6×2 (Louie & Rich) 510 + green band 8×2 (Jake) Pendulum Hyper – 4×15 Chain Hyper – 3×10 Football bar Pulldowns – 9×3 Fri, 17 Dec 2010 05:14:44 +0000 http://www.westside-barbell.com/training-log/2010/12/17/dynamic-lower-squats.html http://www.westside-barbell.com/training-log/2010/12/17/dynamic-lower-squats.html   Reverse Band Bench – worked up to pr 610 Shack hit 635 Travis hit 655 Chain suspended lock outs – 245 x5 335 x5 425 x5 515 x3 565 x2 Dumbbell Bench – 100×10 155×14 155×8 Halbert Raises – 4×10 Facepulls – 3×10 Ab rollouts – 10×10 Wed, 15 Dec 2010 05:13:04 +0000 http://www.westside-barbell.com/training-log/2010/12/15/me-upper-reverse-blue-band-bench.html http://www.westside-barbell.com/training-log/2010/12/15/me-upper-reverse-blue-band-bench.html Tue, 14 Dec 2010 05:11:12 +0000 http://www.westside-barbell.com/training-log/2010/12/14/david-hoff-2770.html http://www.westside-barbell.com/training-log/2010/12/14/david-hoff-2770.html Mon, 13 Dec 2010 05:09:03 +0000 http://www.westside-barbell.com/training-log/2010/12/13/brandon-lilly-2500.html http://www.westside-barbell.com/training-log/2010/12/13/brandon-lilly-2500.html Mon, 13 Dec 2010 05:06:37 +0000 http://www.westside-barbell.com/training-log/2010/12/13/jake-anderson-2655.html http://www.westside-barbell.com/training-log/2010/12/13/jake-anderson-2655.html Mon, 13 Dec 2010 05:04:10 +0000 http://www.westside-barbell.com/training-log/2010/12/13/spf-luke-edwards-benefit-meet-westside-style.html http://www.westside-barbell.com/training-log/2010/12/13/spf-luke-edwards-benefit-meet-westside-style.html   SSB High GM’s – 4×10 Wide Grip Pullups – 2×10 Chin ups – 2×10 Neutral Grip Pullups – 2×10 Adductors/Abductors – 3×10 ea Standing side abs – 100 reps ea Mon, 13 Dec 2010 05:02:42 +0000 http://www.westside-barbell.com/training-log/2010/12/13/lower-deload.html http://www.westside-barbell.com/training-log/2010/12/13/lower-deload.html   T Bar + chains  135 2×5 185 2×5 225 2×5 245 1×5 Steep Incline Press – 3×8-15 1 arm Kettlebell Snatch – 3×10 ea Seated Side Raise – 3×10 1 arm rear delt machine – 3×10 ea Seated Low Rope Rows – 6×10 Kettebell Shrugs – 3×20 Sat, 11 Dec 2010 05:01:24 +0000 http://www.westside-barbell.com/training-log/2010/12/11/dynamic-benching.html http://www.westside-barbell.com/training-log/2010/12/11/dynamic-benching.html   Crossfit Journal came out to shoot some video for a article Louie wrote so we did some old school speed squatting, meaning 8+ sets and very little rest (~1min) Group 1 – Laura Phelps, Tony Ramos, John K Straight Bar + green band 240 4×2 290 2×2 330 2×2 Group 2 – Safety Squat Bar Rich and Louie 330 + Green Band 6×2 420 + Green Band 4×2 Luke and I 420 + Green Band 4×2 420 + Green Band + purple 2×2 510 + Green Band + purple 2×2 Speed Pulls + dbl mini 225 2×1 275 2×1 315 2×1 365 2×1 405 2×1 Reverse Hypers – 6×10 Seated Row – 4×10-20 Adductor/Abductor – 3×10 ea Abs Fri, 10 Dec 2010 04:58:47 +0000 http://www.westside-barbell.com/training-log/2010/12/10/old-school-speed-squats.html http://www.westside-barbell.com/training-log/2010/12/10/old-school-speed-squats.html Thu, 09 Dec 2010 04:28:34 +0000 http://www.westside-barbell.com/training-log/2010/12/09/louie-simmons-squat-bench-from-spf-luke-edwards-benefit-bash.html http://www.westside-barbell.com/training-log/2010/12/09/louie-simmons-squat-bench-from-spf-luke-edwards-benefit-bash.html   Lots of guys lifted this weekend and I’ll post videos as they surface. Here is a quick run down from what I can remember Bull – 825 Squat 500 Bench 700 deadlift: 2025@275 Daivd Hoff – 1060 Squat  900 Bench. 810 Deadlift: 2770 total@275 — INCREDIBLE!! Brandon Lilly – 1005 Squat 750 Bench 745 Deadlift: 2500@308 Jake Anderson -1035 Squat 775 Bench 845 Deadlift 2655@308 – Biggest 308 total & deadlift in the gym Louie Simmons – 705 Squat 505 Bench 675 Deadlift 1885@220 Tony Ramos – 770 Squat 590 Bench 645 Deadlift 2005@198 Jason Fry – 735 Bench @181 Travis Bell – 550 Bench @275 RAW!!! Tony Bolognone – 1150 squat @308 bombed on bench Billy Mimnaugh – 815 squat @308 bombed on bench Shack – 850 squat @242 bombed on bench I may be missing a few but will add to it if I am. Here’s what went down in the gym today Hopper Deadlifts - 135 1×5 225 1×5 325 1×5 415 1×5 505 1×5 595 1×5 685 1×8 Bent Over Dumbbell Rows – 3×15-20 Seated Chest Supported Row - 4×10 Neck work – 3×10 Standing abs Mon, 06 Dec 2010 04:26:55 +0000 http://www.westside-barbell.com/training-log/2010/12/06/me-lower-some-meet-results.html http://www.westside-barbell.com/training-log/2010/12/06/me-lower-some-meet-results.html   Rick and Matt were having low back issues so that left just Luke and I squatting. Bar + green bands 1×2 150 + green bands 1×2 240 + green bands 1×2 330 + green bands 1×2 420 + green bands 1×2 510 + green bands 1×2 510 + green bands + purple bands 1×2 560 + green bands + purple bands 2×2 600 + green bands + purple bands 2×2 650 + green bands + purple bands 2×2 1 leg Reverse Hypers 3×10 ea Wide Grip Pulldowns 3×10 J pulldowns – 2×10 Straight Arm Pulldowns – 3×10 Unilateral pulldown – 3×10 ea Off to Cincinnati for the Luke Edwards Benefit Bash. Hope to see some of you there! Fri, 03 Dec 2010 04:25:15 +0000 http://www.westside-barbell.com/training-log/2010/12/03/dynamic-effort-buffalo-bar-box-squats-week-2.html http://www.westside-barbell.com/training-log/2010/12/03/dynamic-effort-buffalo-bar-box-squats-week-2.html   Monday’s ME Lower Matt Smith, Luke, Rich and I are the only ones not lifting this weekend so while everyone else sat around looking fat we lifted some weights. Matt did his own thing and hit suspended chain goodmornings working up to a max. I can’t remember what the weight was but it was the slowest lift I’ve ever seen and I was impressed he finished. Luke and I did front squat for reps into the giant foam box. I hit 4 plates for 5, Luke did 5 for 5. Rich deloaded and did accessories only. After squatting I did a bunch of lat work and then some crazy new neck exercise Louie came up with. Wednesday’s ME Upper 2 board press - Rich hit 455 and both Matt and I worked up to 545 then misses 585. Just wasn’t feeling it today Slight incline DB Press – 4×15-20 DB Fly’s – 3×10 Dips – 3×10 Face pulls – 3×12 Reverse Crunch – 3×20 Thu, 02 Dec 2010 04:23:46 +0000 http://www.westside-barbell.com/training-log/2010/12/02/me-lower-me-upper.html http://www.westside-barbell.com/training-log/2010/12/02/me-lower-me-upper.html   Louie, Tony, Shack and Jake all deloaded in preparation for next Sunday. This left Matt Smith, Rich, Luke and I to squat. We decided to do some Buffalo bar box squats. Tony Bolognone Bar + green bands 1×2 150 + green bands 1×2 240 + green bands 1×2 330 + green bands 1×2 420 + green bands 1×2 510 + green bands 6×2 510 + green bands + purple bands 1×2 560 + green bands + purple bands 1×2 Ultra Wide Sumo Speed Pulls w/mini 135 + mini’s 3×1 225 + mini’s 3×1 315 + mini’s 3×1 405 + mini’s 3×1 Adductor Machine – 3×15 Abductor Machine – 3×15 Spread Eagle sit ups – 3×10 Yates Row – 3×10 Almost forgot I also hit lat’s before squatting. Plan to do this a lot more to bring up my back. Wide Grip pulldowns – 3×15 V-grip pulldowns – 3×15 J pulldowns – 3×15 Fri, 26 Nov 2010 04:20:43 +0000 http://www.westside-barbell.com/training-log/2010/11/26/dynamic-effort-buffalo-bar-box-squats.html http://www.westside-barbell.com/training-log/2010/11/26/dynamic-effort-buffalo-bar-box-squats.html   Most guys are deloading for the meet next weekend so Luke, Rich and I hit some foam board press with t-bar. Rick worked up to 345 then did a few down sets for reps. Luke did 365 for 3 I worked up to 455×1 then tried 495 but it was a no go. After this we did DB Inclines – 2x failure Machine Flys – 3x failure Chest Supported Rows – 4×10-15 Face Pulls – 3×15-20 Wheelbarrow shrugs – 2x failure Abs Wed, 24 Nov 2010 04:14:50 +0000 http://www.westside-barbell.com/training-log/2010/11/24/foam-press.html http://www.westside-barbell.com/training-log/2010/11/24/foam-press.html   Ultra Wide Sumo Deadlift w/ plates on 2″ mat 255 1×3 345 1×3 435 1×3 525 1×1 575 1×1 615 1×1 665 1×1 705 1×1 Plyo Swing Leg Press – 3×20 1 arm pulldowns – 3×10 ea Seated Calf Raise – 3×10 Chest supported Row – 3×10 Toe Lift – 2×10 Reverse Crunch – 3×20 It’s good to be back! Mon, 22 Nov 2010 04:13:13 +0000 http://www.westside-barbell.com/training-log/2010/11/22/max-effort-ultra-wide-sumo-deadlift.html http://www.westside-barbell.com/training-log/2010/11/22/max-effort-ultra-wide-sumo-deadlift.html   Totally sucked it up today but everyone else did good Floor Press Travis smashed a pr 530 Jake hit a pr 505 Luke crushed 475 I got stappled with 525 twice Shack and Tony B did pin presses and went up over 500. Incline Bench – 3×10, 1×5 Decline DB Bench – 3×20 Barbell Rows – 3×12 Wide Grip Pull Ups – 3×10 V-Grip Pulldowns – 4×10 Wed, 10 Nov 2010 04:11:46 +0000 http://www.westside-barbell.com/training-log/2010/11/10/max-effort-floor-press.html http://www.westside-barbell.com/training-log/2010/11/10/max-effort-floor-press.html   Conventional Pulls w/weight on 2″ mat 135 +dbl mini’s 2×1 225 +dbl mini’s 2×1 315 +dbl mini’s 2×1 405 +dbl mini’s 8×1 Continued to tweak my form taking my feet wider and starting with my knees further over the bar. It’s going to take some getting used to but I feel a lot stronger at lock out this way. Plyo Swing Leg Press – 3×20 Seated Green Band Leg Curls – 3×15 Seated Calf raise – 3×10 Abs – 100 reps Mon, 08 Nov 2010 04:10:24 +0000 http://www.westside-barbell.com/training-log/2010/11/08/deadlifting.html http://www.westside-barbell.com/training-log/2010/11/08/deadlifting.html   Seated Shoulder Press – 3×10 Dumbbell Side Raise – 3×20 Rear Delt Machine – 3×10 Band Side Raise - 3×20 Halbert Raise - 3×10 Sun, 07 Nov 2010 04:08:52 +0000 http://www.westside-barbell.com/training-log/2010/11/07/dynamic-effort-upper.html http://www.westside-barbell.com/training-log/2010/11/07/dynamic-effort-upper.html   I’m travelling a bunch this month for business so my training is kinda all over the place. When I’m gone I usually don’t do much, I treat those days as deloads which seems to work out. So far this month I’ve already been to Las Vegas & Salt Lake City, with trips still to Baltimore & Louisville. Because of this often my Friday training lately has been a lot heavier than what it really should be, but with all the days i’m gone I can get away with it. This is also the reason I am not competing in December, you have to pick your battles wisely and there is absolutely no point in going to war  when you’re not prepared. Anyways enough of my ramblings, onto what we did today. Group 1 – Box Squat w/Blue band Tony R – sets of 2 w/330 & 380 Shack –  sets of 2 w/380 & 420 Billy – sets of 2 w/450 Louie – worked up to 510 Tony B – sets of 2 w/690 This was the last week of a 3 week wave and everyone did 4-6 sets. Group 2 – Box squats w/ 250lbs chain Luke – sets of 2 w/560 then double w/600 Me – doubles up to 650 then singles up to 800 Accessories Reverse Hypers – 3×10 Abductor Machine – 2×10 Adductor Machine – 2×10 Kettlebell High Pulls – 3×10 ea Barbell Upright Row – 2×10 Elbow out dumbbell row – 4×10 ea Fri, 05 Nov 2010 04:07:04 +0000 http://www.westside-barbell.com/training-log/2010/11/05/box-squatting.html http://www.westside-barbell.com/training-log/2010/11/05/box-squatting.html   Group 1 – Box squats w/ 250lbs chain Rich – sets w/380 Luke – sets w/510 Jake – sets up to 690×1 AJ – sets up to 690×2 Group 2 – Box squats w/ blue band Shack – sets w/420 Louie – sets w/480 Billy – sets w/480 Tony B – sets w/600 Everyone did a bunch of sets today, can’t remeber exactly how many each person did biut it was somewhere in the 6-10 range. Accessories as normal. Fri, 29 Oct 2010 04:05:07 +0000 http://www.westside-barbell.com/training-log/2010/10/29/dynamic-effort-squats.html http://www.westside-barbell.com/training-log/2010/10/29/dynamic-effort-squats.html Thu, 28 Oct 2010 04:03:36 +0000 http://www.westside-barbell.com/training-log/2010/10/28/night-crew-max-effort-bench-press-sling-shot.html http://www.westside-barbell.com/training-log/2010/10/28/night-crew-max-effort-bench-press-sling-shot.html   Group 1 – Giant Foam Block Luke – 715 Tony – 715 Shack – 765 Travis – 825 Group 2 Rich did foam 2 board up to 405 Jake hit 505 full range AJ did foam 1 board to 495 then put brand new SDP on and worked up to 745×3 off 3 board Accessories Standing Chest Press – 3×10 Tricep Pushdowns w/ Rope – 4×20 Face Pulls – 5×10 Wed, 27 Oct 2010 04:01:39 +0000 http://www.westside-barbell.com/training-log/2010/10/27/maximum-effort-bench-press.html http://www.westside-barbell.com/training-log/2010/10/27/maximum-effort-bench-press.html   Group 1  - Shirt work Shack – worked up to a triple with 635 off 2 board Travis – worked up to a triple with 725 off 1 board Tony – hit an easy 775 then jumped to 825 and dumped the sucker on his stomach. No harm done Jake – hit 800 off a 1 board Louie – did 535 3 board then 535 2 board Group 2 (Just me) – 4 board Did triples up to 495 then singles to 650 Accesories were Tricep pushdowns on lat machine with med ball 3×20 1 Arm Face Pulls 3×15 Standing chest supported rows 3×12-15 Reverse Crunch 3×20 Wed, 20 Oct 2010 04:00:29 +0000 http://www.westside-barbell.com/training-log/2010/10/20/morning-crew-max-effort-bench-press.html http://www.westside-barbell.com/training-log/2010/10/20/morning-crew-max-effort-bench-press.html   6″ Block Pulls (Jake & I) 145×5 235×5 325×5 415×5 505×5 600×5 700×3 Belt Squat Pull Through – 3×15 Glute Ham Raise – 3×10 Cable Curls – 3×20 Standing abs – 100 reps Other guys deloaded and squatted w/SSB bar, doing reps into foam. Mon, 18 Oct 2010 03:59:05 +0000 http://www.westside-barbell.com/training-log/2010/10/18/me-deadlifts.html http://www.westside-barbell.com/training-log/2010/10/18/me-deadlifts.html Sat, 16 Oct 2010 03:57:26 +0000 http://www.westside-barbell.com/training-log/2010/10/16/de-squats-deads-night-crew.html http://www.westside-barbell.com/training-log/2010/10/16/de-squats-deads-night-crew.html   Most of the guys were deloading today after coming off heavy 3 week blue band wave. A lot of people get confused as they see us working up heavy and assume it’s just another max effort workout. However, if you consider the volume we typically do on a Friday vs the deload you’ll realize that there is a huge difference. For instance if we look at Tony’s top sets lifted last week (8×2 w/610) which is 9760 and this week 1040, that’s a 8720lb difference. Group 1 (Jake, Justin, Keith) – Reverse monster band box squats Jake – 1030 Justin – 940 Keith from GSB- 750 Group 2 (Tony B, Billy, Luke, Matt Smith) – Reverse monster band squats Tony B – 1040 Billy – 860 Luke – 920 Matt Smith – 950 Louie and I decided we wanted to really push the volume today so did Lactid acid tolerance training. Group 3 – Louie, Justin & I SSB Box Squat w/green band Louie 15×2 w/365 Justin & I 5×2 w/405, 5×2 w/455, 5×2 w/495 Not sure if any of the guys pulled as I moved on and did my own accessories Plyo Swing Single leg press – 3×10 ea Green band leg curls – 3×20 Hanging Shrugs – 3×10 Had to shut it down as we have the Crossfit folks in for another seminar. Probably hit some abs tonight after were done. Fri, 15 Oct 2010 03:55:08 +0000 http://www.westside-barbell.com/training-log/2010/10/15/dynamic-effort-squats.html http://www.westside-barbell.com/training-log/2010/10/15/dynamic-effort-squats.html Wed, 13 Oct 2010 03:53:31 +0000 http://www.westside-barbell.com/training-log/2010/10/13/max-effort-bench-press.html http://www.westside-barbell.com/training-log/2010/10/13/max-effort-bench-press.html   I’ve had a lot of requests to get the log back on track and despite my work schedule not easing up I am going to try and get back to posting on a regular basis. Right now most of the gym is getting ready for the SPF Luke Edwards Benefit Bash. My plan isn’t to lift again to March as I want to try grow into this 308 class once and for all. Weighing in 10lbs lighter than everyone else in my class isn’t exactly beneficial. We’ve been doing a lot of experimenting since the pro/am especially with the bench press doing a lot more work in the shirts or with the Sling shot. We won’t know how this pays off until we compete but if you notice it seems that we are geared up more than usual this is why. Today we had some lifters from GSB visiting. I always enjoy other lifters coming to train as it raises the atmosphere that much more. Group 1 (Shack, Tony, Luke, and I) - Sumo Pulls Everyone worked up to a max for the day. Luke did doubles all the way up to 750, Tony hit 745 and just missed 800, Shack hit a pr at 680 and i hit a pr 750 before missing 800. Group 2 (Jake & GSB boys) – Sumo pulls off mat + dbl mini’s Jake smoked 585 then jumped to 675 and just missed at the top. He didn’t realize what the band tension was (~220)  and miscalculated. Either way that’s strong. I’m terrible with names and really have no idea what the GSB boys numbers were but they all worked to a max. Group 3 (Rich & Zach) – Rack Pulls pin 2 + quad mini’s Rich worked up to 545 leaving a little in the tank as he gets ready for the Night of the Living dead contest. Zach hit 455. Everyone did their own accessories, I did the following… Reverse sled drag using neck harness Lat Pulldowns (various bars) – 9 sets 10-15 reps Dumbbell Bicep Curls – 3×20 Lying leg raise – 50 reps Mon, 11 Oct 2010 03:49:41 +0000 http://www.westside-barbell.com/training-log/2010/10/11/max-effort-sumo-pulls.html http://www.westside-barbell.com/training-log/2010/10/11/max-effort-sumo-pulls.html Thu, 30 Sep 2010 15:50:40 +0000 http://www.westside-barbell.com/training-log/2010/09/30/924-squats.html http://www.westside-barbell.com/training-log/2010/09/30/924-squats.html Wed, 29 Sep 2010 15:44:47 +0000 http://www.westside-barbell.com/training-log/2010/09/29/shirt-work.html http://www.westside-barbell.com/training-log/2010/09/29/shirt-work.html Wed, 22 Sep 2010 15:42:51 +0000 http://www.westside-barbell.com/training-log/2010/09/22/random-footage-from-mark-bells-visit-de-squats-de-bench-a-little-st.html http://www.westside-barbell.com/training-log/2010/09/22/random-footage-from-mark-bells-visit-de-squats-de-bench-a-little-st.html Sun, 19 Sep 2010 15:40:31 +0000 http://www.westside-barbell.com/training-log/2010/09/19/de-squats-morning-crew.html http://www.westside-barbell.com/training-log/2010/09/19/de-squats-morning-crew.html Wed, 15 Sep 2010 15:33:39 +0000 http://www.westside-barbell.com/training-log/2010/09/15/me-bench-night-crew.html http://www.westside-barbell.com/training-log/2010/09/15/me-bench-night-crew.html Thu, 09 Sep 2010 17:52:01 +0000 http://www.westside-barbell.com/training-log/2010/09/09/de-lower.html http://www.westside-barbell.com/training-log/2010/09/09/de-lower.html Thu, 26 Aug 2010 07:50:50 +0000 http://www.westside-barbell.com/training-log/2010/08/26/billy-mimnaugh.html http://www.westside-barbell.com/training-log/2010/08/26/billy-mimnaugh.html Tue, 24 Aug 2010 10:15:42 +0000 http://www.westside-barbell.com/training-log/2010/08/24/david-hoff-2750-275.html http://www.westside-barbell.com/training-log/2010/08/24/david-hoff-2750-275.html Mon, 23 Aug 2010 19:27:02 +0000 http://www.westside-barbell.com/training-log/2010/08/23/bull.html http://www.westside-barbell.com/training-log/2010/08/23/bull.html Mon, 23 Aug 2010 16:53:16 +0000 http://www.westside-barbell.com/training-log/2010/08/23/shane-church-2145-242.html http://www.westside-barbell.com/training-log/2010/08/23/shane-church-2145-242.html His 770 pull Mon, 23 Aug 2010 16:40:10 +0000 http://www.westside-barbell.com/training-log/2010/08/23/rich-douglas-2350-275.html http://www.westside-barbell.com/training-log/2010/08/23/rich-douglas-2350-275.html more videos of the other lifters coming soon Sun, 22 Aug 2010 21:55:52 +0000 http://www.westside-barbell.com/training-log/2010/08/22/jake-anderson-2550-308.html http://www.westside-barbell.com/training-log/2010/08/22/jake-anderson-2550-308.html Sun, 22 Aug 2010 21:53:24 +0000 http://www.westside-barbell.com/training-log/2010/08/22/aj-roberts-2650-308.html http://www.westside-barbell.com/training-log/2010/08/22/aj-roberts-2650-308.html This is the last day we put a bar on our back before the meet. As always I worked up to ~50% raw of my comp max as did pretty much everyone else with a few guys putting their briefs on and doing a plate more. ' After this it's 1-2 accessories and then we shut it down. Everything from here on out is deload/accessories. I won't be posting again until after the meet.  I'll be taking a 1 week vacation from the web and focusing all my energy on the task at hand. Planned openers 975, 770, 720 Fri, 13 Aug 2010 21:00:51 +0000 http://www.westside-barbell.com/training-log/2010/08/13/last-de-before-proam.html http://www.westside-barbell.com/training-log/2010/08/13/last-de-before-proam.html Group 1 - Reverse Blue band Shane 535 Shack 615 Group 2 - Floor Press Tony R 415x3?? Luke 440 x 3 Tony B 535 x 3 Group 3 - Shirt Press (openers) Travis - 765 x 1 off 1 board I hit 770 x 1 off half board Wasn't going to put the shirt on but as it's been a while I wanted to feel something heavy in my hands. As Travis was training in his shirt it worked out perfect and we also had a visitor who gave us some pretty awesome handouts. I didn't catch his name but Thank you sir. I did a bunch of blood work after but nothing worth writing about. Can't wait for meet to be here i'm ready to SFW!!! Wed, 11 Aug 2010 20:46:26 +0000 http://www.westside-barbell.com/training-log/2010/08/11/me-bench-wed.html http://www.westside-barbell.com/training-log/2010/08/11/me-bench-wed.html Speed Deadlift 135 + dbl mini's 2x1 225 + dbl mini's 2x1 315 + dbl mini's 2x1 405 + dbl mini's 2x1 495 + dbl mini's 2x1 Laying leg curls w/ankle weights - 100 reps Knee Raises w/ankle weight - 50 reps Laying leg raise - 50 reps Mon, 09 Aug 2010 10:49:44 +0000 http://www.westside-barbell.com/training-log/2010/08/09/max-effort-lower-deload.html http://www.westside-barbell.com/training-log/2010/08/09/max-effort-lower-deload.html T-Bar + mini's - 6x3 w/185-205 Bamboo bar - 3x20 Chain extensions + reverse grip presses - 3x10+10 Barbell shrugs - 100 reps Seated Face Pulls - 3x20 Ab coaster - 50 reps Sun, 08 Aug 2010 20:44:18 +0000 http://www.westside-barbell.com/training-log/2010/08/08/speed-bench.html http://www.westside-barbell.com/training-log/2010/08/08/speed-bench.html Last circa max session before the pro-am. Plan for today was to work up to a heavy double. For those of you who like to know percentages it's usually 80-85% or in meat head terms 1 plate less than last week in briefs & suit straps down. Group 1 Box Squat + Blue & Green Tony Ramos - 4 plates Billy - 4 plates Shack - 5 plates Shane - 5 plates Group 2 Box Squat + blue, green & purple Luke - 4 1/2 plates Tony B & I - 5 plates Tony may have done 1 more but I can't remember. We both stayed in just briefs and opted out of throwing our suits on. The heat has been stupid crazy and honestly neither of us wanted to deal with getting in and our of the canvas. After this we did the usual Reverse Hypers Leg Curls Standing Abs Fri, 06 Aug 2010 20:36:22 +0000 http://www.westside-barbell.com/training-log/2010/08/06/circa-max-week-2.html http://www.westside-barbell.com/training-log/2010/08/06/circa-max-week-2.html Little bit of a mix and match today as some people wanted to go in shirts and others were beat up and trying to just avoid getting injured before the pro/am (myself included) Shane tried out the new Rage X he has to see if it would be the money shirt, unfortunately although it seems to be a perfect fit his style of benching doesn't work to well with this much shirt. I'm pretty confident though he'll be OK come meet time and we will probably just open in the loose one and then go from there. Luke worked up to 635 and shut it down. The extreme weight loss he has suffered doesn't seem to have affected his strength that much. Crazy SOB! Tony B worked up to 825 in his shirt and came about an inch from touching then blasted it up. I wouldn't be surprised if he hits 900 in a few weeks. Travis began to shirt up then opted out as he became the hand off man. Usually myself and him hand everything out, but I was having some serious forearm cramps everytime I tried to lift off so had to bail on him. I think he hit floor press after everyone was done but didn't see what all he hit. Tony Ramos did close grip press and worked up to 405 and tried 455 but was a no go. Not bad for a little guy. Shack and I benched off 2 foam boards. Shack hit 495 then stopped as his torn bicep was hurting him. I worked up to a pr 550 then shut it down as everything hurts. For accessories I did machine flys, overhead kettlebell press, seated row and hammer curls for a bunch of reps with light wight  just to get the blood in there. Wed, 04 Aug 2010 15:06:49 +0000 http://www.westside-barbell.com/training-log/2010/08/04/max-effort-bench-press.html http://www.westside-barbell.com/training-log/2010/08/04/max-effort-bench-press.html Sat, 31 Jul 2010 05:50:31 +0000 http://www.westside-barbell.com/training-log/2010/07/31/circa-max.html http://www.westside-barbell.com/training-log/2010/07/31/circa-max.html I didn't bench as I suck. If you wanna read & watch videos from the other guys you can see that at http://shanechurch.com/ Wed, 28 Jul 2010 08:23:55 +0000 http://www.westside-barbell.com/training-log/2010/07/28/me-bench.html http://www.westside-barbell.com/training-log/2010/07/28/me-bench.html Circa Max is Friday so no max singles today. Group 1 - Tony B, Shack, & Shane did triples on concetric GM's with Giant Cambered Bar Group 2 - Tony Ramos & I did 10 sets of triples on rack pulls (pin3) w/quad monster mini's Finished off with 12 sets of revers hypers (3 on each machine) Standing Abs Leg raises Mon, 26 Jul 2010 23:15:41 +0000 http://www.westside-barbell.com/training-log/2010/07/26/me-lower-deload.html http://www.westside-barbell.com/training-log/2010/07/26/me-lower-deload.html Speed Bench w/mini's 9x3 Standing Chest press  3x10 Pushdowns - 3x20 Machine Flys 3x15 Sun, 25 Jul 2010 23:11:37 +0000 http://www.westside-barbell.com/training-log/2010/07/25/de-bench-training.html http://www.westside-barbell.com/training-log/2010/07/25/de-bench-training.html Buffalo Bar + Green band - 405 3x2 Ultra Wide Stiff Leg - 6x1 Standing abs w/rope - 5x20 Next week is circa max so nothing crazy today Fri, 23 Jul 2010 09:20:51 +0000 http://www.westside-barbell.com/training-log/2010/07/23/de-squat-deload.html http://www.westside-barbell.com/training-log/2010/07/23/de-squat-deload.html Forgot to post this the other day but here is what we did Giant Foam Block - up to 1 rep max I hit 815 which is a 40lb pr. I have no clue what anyone else did. I know Travis hit more than me and that everyone else hit less...haha I like this movement as it is almost like a shirted press minus the shirt. JM Press with small cambered bar - 5x10 The cambered bar allows for more range of motion which makes this movement a ton harder and really blows up the elbows. Rows on Reverse Hyper - 3x10 Wed, 21 Jul 2010 09:09:11 +0000 http://www.westside-barbell.com/training-log/2010/07/21/me-bench-giant-foam-block-press.html http://www.westside-barbell.com/training-log/2010/07/21/me-bench-giant-foam-block-press.html With Luke in the hospital and Tony not back from LA it was a little quiet in the gym this morning. With circa max coming up next week typically we will deload this week & next Monday to prepare. I didn't want to totally skip ME work so I picked pulls off pin 4 (just below knee cap) as this is a "easier" exercise on the CNS I find. Pulls off pin 4 Shane 675 Shack 705 AJ 805 Goal was to get 800+ in my hands and hold it at the top which I did. I also think this was a pr for me. Plyo Swing Leg Press - 3x10 Reverse Hyper - 3x10 Abductors - 3x10 Hanging leg raises (toes-to-bar) - 5x5 Mon, 19 Jul 2010 11:08:38 +0000 http://www.westside-barbell.com/training-log/2010/07/19/max-effort-rack-pull.html http://www.westside-barbell.com/training-log/2010/07/19/max-effort-rack-pull.html Everyone else was running late today so I went ahead and trained alone. Fat Bar + 3 Chains - 9 x3 Used rest pause method here doing 3 sets back to back 10 seconds rest in between changing grip each set. Bamboo Bar Extensions - 3x10 Face Pulls super set with push-up on ROGUE Parallettes - 3x10 each Done. After this I went and visited Luke is hospital. He's been in there since Friday after he went to doc with a fever. His kidneys are functioning at an extremely low level and may need dialysis.  Still waiting on test results to find out though so please keep him in your thoughts & prayers. He's been suffering with kidney issues for the past 3 years due to a genetic disorder but this was very unexpected. He's one tough SOB though and I know he'll fight through this. Sun, 18 Jul 2010 19:19:50 +0000 http://www.westside-barbell.com/training-log/2010/07/18/de-upper.html http://www.westside-barbell.com/training-log/2010/07/18/de-upper.html Ok so despite what many people think, we do actually plan out our training cycles at Westside. However, our plan is always flexible and will change many times. Today was one of those days where what we had planned got thrown out the window. We were suppose to squat with all the bands (2 blue's, 1 green, 1 purple) which on our set up is ~550 or so at the top. However, Louie decided after the way our training has been and how everyone is feeling it was best to do a quasi deload instead. Every group did something different. Group 1 - Luke, Louie & Alex (intern) Box Squat w/ Green band Luke & Louie - 425 6x2 Alex - 245 6x2 Group 2 - Shack & Billy Box Squat w/ Green band Shack worked up to 6 plates for a single Billy did sets w/315-405 working down his box squat Group 3 - Rich, Shane & I Free Squat in briefs Rich hit 755 Shane 805 AJ 905 I added knee wraps for my last set. Weight didn't feel bad, especially in the Predator briefs. Plan to open up at the pro/am around 975 then jump to pr on third. Shoulders have been feeling pretty beat up since the bench meet so I hit the battling ropes for 5 mins to get the blood flow in there. Louie does this for 20+ mins. He's crazy!! After this I hit reverse hypers and abs. Sat, 17 Jul 2010 08:27:30 +0000 http://www.westside-barbell.com/training-log/2010/07/17/de-squat-change-of-plans.html http://www.westside-barbell.com/training-log/2010/07/17/de-squat-change-of-plans.html Was running late this morning due to my phone dying which I use for my alarm. Wasn't really sure what I wanted to do as my elbows are pretty beat up right now, I had planned to do something full range but when I got to the gym the guy already had floor press + 3 chains set up so I decided to just go with the group. Floor Press + 3 Chains Shane - 325 PR Tony Ramos - 365 PR Luke - 425 PR Shaq - 410 Travis - 435 PR I did these close grip (thumb on smooth) and got 405 after nearly decapitating myself the first time. I took the bar out and before I even started the decent my wrists rolled and the bar shot back almost taking my head off. I immediately took the weight again before I really had time to think about it, but shut it down after. Tate Press - 2x10 The others did 3 or 4 sets but I had to stop after two as my right forearm was screaming at me. I am not sure if it was from the floor press disaster but whatever it is I didn't like it. Key Press - 3x10 Machine Flys - 3x15 Rear Delt Machine - 3x10 each arm the 2x10 both Wed, 14 Jul 2010 08:09:17 +0000 http://www.westside-barbell.com/training-log/2010/07/14/max-effort-floor-press-3-chains.html http://www.westside-barbell.com/training-log/2010/07/14/max-effort-floor-press-3-chains.html I've been travelling a lot recently so have gotten a little behind on the log so quick recap of what's been going on 7/5 - ME Lower - Sumo pulls for 3 rep max 7/7 - ME Upper - Shirt work Luke worked up to 725 off 1 board Shane hit pr 605 in his new Inzer Rage X Tony B worked up to 815 Travis did 765 off 2 board 7/9 - DE Squats - Blue Band Last week of the blue band wave so weights were around 60% for 6x2 7/11 - DE Bench - Sling Shot Speed Work (I was out of town but Shane posted his training on shanechurch.com) 7/12 - ME Lower - Deload Backed off and just did accessories today as everyone is feeling a little beat up. Will get back to regular posting tomorrow & will try to get more videos Tue, 13 Jul 2010 14:39:32 +0000 http://www.westside-barbell.com/training-log/2010/07/13/quick-update.html http://www.westside-barbell.com/training-log/2010/07/13/quick-update.html We had a great showing at the 2010 SPF Sweatt Shop Bench Press Classic this year!! Here are the videos of the best lift from each Westside lifter. Amy Weisberger 280 lbs Raw, Molly Edwards 330 lbs, Joe Jester 580 lbs, Shack 670 lbs, AJ Roberts 820 lbs, David Hoff 855 lbs. Unfortunately Jason Fry couldn't get a lift in Sat, 03 Jul 2010 14:28:01 +0000 http://www.westside-barbell.com/training-log/2010/07/03/2010-spf-sweatt-shop-bench-press-classic.html http://www.westside-barbell.com/training-log/2010/07/03/2010-spf-sweatt-shop-bench-press-classic.html Raw 3 Board Press Luke - 495 Shane - 525 Tony - 605 AJ - 635 Travis did carpet press and hit 555x1 Close Grip 4 board - 2 sets max reps Standing Chest Press Machine - 3-4 sets 10-15 reps Pushdowns w/football handle - 3x15 Chest Supported Row - 5x10 Kettlebell Shrugs - 3x20 Thu, 01 Jul 2010 07:03:25 +0000 http://www.westside-barbell.com/training-log/2010/07/01/me-upper-board-press.html http://www.westside-barbell.com/training-log/2010/07/01/me-upper-board-press.html As I suck at reverse band deadlifts I thought it was about time we came back to them. As I am late writing this I already forgot what everyone did except that we all worked up to a 1 rep max. After this we finished up with the usual reverse hypers, static abs, etc. Thu, 01 Jul 2010 06:57:11 +0000 http://www.westside-barbell.com/training-log/2010/07/01/me-lower-reverse-band-deadlifts.html http://www.westside-barbell.com/training-log/2010/07/01/me-lower-reverse-band-deadlifts.html I am testing out Mark Bell's Sling Shot and figured the perfect place to fit it into my training is on Speed day. My reasoning for this is I use briefs on DE squat to be able to handle more weight as well as protect the hips but when it comes to DE bench it's just straight up raw dog. This is mainly due to the shirts taking so much to touch but if the sling shot allows me to train with more weight, go full range and maintain speed I assume I will see bigger gains. Here's what I did today T-Bar Bench + Mini's 135 1x3 225 1x3 265 2x3 315 2x3 365 1x3 All sets were done with the Sling Shot. I used a XL for all but the last two sets where I switched to a 3xl. The XL was forcing my elbows in hard and just felt strange when I pressed. The 3xl seemed to work almost just as good but allowed me to keep my elbows out a little and maintain a more natural groove. Going to see if I can blag Mark into sending out a 2xl as I think this will be perfect. After this I finished up with Bamboo Bar Bench - 4x10-20 V-Grip Pulldowns - 3x12-20 Sun, 27 Jun 2010 17:42:52 +0000 http://www.westside-barbell.com/training-log/2010/06/27/dynamic-effort-sling-shot-experiment.html http://www.westside-barbell.com/training-log/2010/06/27/dynamic-effort-sling-shot-experiment.html This is the first week of a 3 week blue band wave. Box Squats w/ Blue band - 50% x 10x2 Shaq - 365 Billy & Rich - 420 Shane - 470 Jake - 500 Luke & AJ - 520 Tony - 520 (6 sets) Speed Pulls w/dbl mini's - 6x1 Accessories - Reverse Hypers, Abductor, adductor, standing abs. Fri, 25 Jun 2010 08:38:26 +0000 http://www.westside-barbell.com/training-log/2010/06/25/dynamic-effort-week-1.html http://www.westside-barbell.com/training-log/2010/06/25/dynamic-effort-week-1.html Thu, 24 Jun 2010 19:47:24 +0000 http://www.westside-barbell.com/training-log/2010/06/24/max-effort-upper-video.html http://www.westside-barbell.com/training-log/2010/06/24/max-effort-upper-video.html SSB 13" Close Stance Box Squats Jake & Shane - 365 2x2, 405 3x2 AJ & Shack - 455 x1 Tony - 495x1 This was a semi light day / deload so nothing crazy. Louie deadlifted against mini's or monsters and hit an easy 5 plates. GHR - 5x8 Adductors/Abductors - 3x10 on each Standing abs - 1x50 Obliques - 2x25 each side Mon, 21 Jun 2010 08:26:58 +0000 http://www.westside-barbell.com/training-log/2010/06/21/me-lower.html http://www.westside-barbell.com/training-log/2010/06/21/me-lower.html Bench Press against double monster mini's up to 1 rep max in the shirt Dumbbell Press - 2 sets to failure 1 arm elbows out DB extensions - 3 sets 10 Face pulls - 5 sets 15 Ab coaster - 3 sets 50 Wed, 16 Jun 2010 07:12:27 +0000 http://www.westside-barbell.com/training-log/2010/06/16/me-upper-shirt-work.html http://www.westside-barbell.com/training-log/2010/06/16/me-upper-shirt-work.html GM w/ Giant Chambered Bar Worked up to a 3 RM Jake Hit 5 plates + a quarter AJ stopped at 4 plates as he felt something pop in his lower back Luke worked up to a couple of plates but didn't max due to his hamstring still giving him problems. Shack & Shane hit 4 plates + quarter Plyo Swing Leg Press - 3x20 Reverse Hypers - 3x10 Standing abs - 5x10 Tue, 15 Jun 2010 07:12:10 +0000 http://www.westside-barbell.com/training-log/2010/06/15/max-effort-lower-6-15-2010.html http://www.westside-barbell.com/training-log/2010/06/15/max-effort-lower-6-15-2010.html Today we worked up to a 2-rep max with the Giant Chambered bar and 5 sets of chains Luke, Shack, Shane, Rich, Billy and AJ (went on Thursday morning) 1 plate+ 5 chains x 2 2 plates + 5 chains x 2 3 plates + 5 chains x 2 (briefs went on after this one) 4 plates + 5 chains x 2 5 plates + 5 chains x 2 6 plates + 5 chains x 2 Shack , Billy got a good single 6 plates and a quarter + 5 chains x 2 Shane and Rich 7 plates + 5 chains x 2 Luke shut it down here, still not 100%, but on his way 7 plates and a quarter + 5 chains x 2 AJ Rich and Shane went on to pull from the floor with bands, Reverse Hypers and Abs Billy and Shack did rack pulls, Reverse Hypers and Abs Luke did some prehab/rehab and sled dragging I think Fri, 11 Jun 2010 11:27:25 +0000 http://www.westside-barbell.com/training-log/2010/06/11/de-squats.html http://www.westside-barbell.com/training-log/2010/06/11/de-squats.html Wed, 09 Jun 2010 20:52:20 +0000 http://www.westside-barbell.com/training-log/2010/06/09/max-effort-floor-press-video.html http://www.westside-barbell.com/training-log/2010/06/09/max-effort-floor-press-video.html Tony is still recovering from the weekend, it appears he has respiratory infection so didn't train today. Jake is still in training with Willy Wonka at the chocolate factory and Travis is out of town. So that left Shack, Luke, Shane and myself. Here is what we did... Floor Press + 3 Chains (120lbs at the top) Shane - 315 Luke - 410 Shack - 430 AJ - 455 Will post video soon Seated Overhead Pin Press - 4x8 Machine Flys - 3x15 Halbert Raise - 3x10 Pushdowns - 4x10 Face Pulls - 5x10 Wed, 09 Jun 2010 12:25:58 +0000 http://www.westside-barbell.com/training-log/2010/06/09/max-effort-06-09-2010.html http://www.westside-barbell.com/training-log/2010/06/09/max-effort-06-09-2010.html Tue, 08 Jun 2010 10:28:18 +0000 http://www.westside-barbell.com/training-log/2010/06/08/dave-hoff-2700-262.html http://www.westside-barbell.com/training-log/2010/06/08/dave-hoff-2700-262.html Went to TN this weekend for SPF Nationals. Some solid lifting and lots of great people. We had a few lifters compete. Amy Weisberger competed raw but didn't have the day she wanted. Jo Jester smashed a 815 squat (@220lb) but failed to get a bench. Tony Bolognone injured his ribs during warm ups and had to withdraw from the meet. Lou looked set to have a big day but passed out in the hole on his opener squat and was unable to recover, so withdrew. Lastly David Hoff stole the show and totaled a massive 2700lbs @262 going 1035 squat, 840 bench, and 825 deadlift. He walked away with a mono lift and $1000 in cash for biggest bench and deadlift of the meet. What's crazy is he was an inch from locking out a 870 bench, and is capable of squatting a lot more than he did. Oh and he's only 22!! Here's video of his squat http://www.ironscene.com/videos/4374_dave_hoff_1035@275_squat_-_2010_spf_nationals We got back from TN at 4am in the morning so opted to train at night today. Here's what Jake, Shane and I did... Pulls off 6" Block 135 1x3 245 1x3 335 1x3 425 1x1 515 1x1 605 1x1 705 1x1 795 1x1 835 1x1 Shane smoked 605 then just missed 705. Jake and I both hit 835. Leg Press - 3x15-20 Reverse Hypers - 3x10 Adductor machine - 2x20 Abductor machine - 2x20 Reverse Crunches - 3x20 Mon, 07 Jun 2010 17:10:24 +0000 http://www.westside-barbell.com/training-log/2010/06/07/max-effort-lower-6-7-10.html http://www.westside-barbell.com/training-log/2010/06/07/max-effort-lower-6-7-10.html Giant Cambered Bar Squats w/ 4 chains Group 1 Shack, Shane, Billy 135 1x2 225 1x2 315 1x2 405 2x2 455 2x2 495 2x2 Group 2 AJ, Luke, Rich 135 1x2 225 1x2 315 1x2 405 1x2 495 2x2 Luke stayed here, he has a sore leg and this is him taking it easy 545 2x2 Rich did 4 585 2x2 Luke hit a 2 at the end Speed Pulls from pin 1 w/ quaded minis 225 3x3 Finished with lots of ab work Fri, 04 Jun 2010 09:16:35 +0000 http://www.westside-barbell.com/training-log/2010/06/04/dynamic-effort-squats.html http://www.westside-barbell.com/training-log/2010/06/04/dynamic-effort-squats.html Bench with the bow bar and purple bands Bar 135 185 225 275 - Shane 315 320 - Luke 370 - AJ, Shack 385 - Travis JM press Kettle bell seated military Push ups w/ feet elevated Abs Wed, 02 Jun 2010 08:54:59 +0000 http://www.westside-barbell.com/training-log/2010/06/02/max-effort-upper.html http://www.westside-barbell.com/training-log/2010/06/02/max-effort-upper.html Giant Cambered Bar Box Squats 135 + 3 chains 1x2 225 + 3 chains 1x2 315 + 3 chains 1x2 405 + 3 chains 1x2 495 + 3 chains 2x2 545 + 3 chains 2x2 585 + 3 chains 2x2 Speed Pulls 315 + dbl monster mini 1x3 (1 conv, 1 sumo, 1 ultra wide sumo) 405 + dbl monster minis 1x3 (1 conv, 1 sumo, 1 ultra wide sumo) Finished up with Reverse Hypers & Abs Thu, 27 May 2010 22:08:00 +0000 http://www.westside-barbell.com/training-log/2010/05/27/dynamic-lower.html http://www.westside-barbell.com/training-log/2010/05/27/dynamic-lower.html Been super busy and got a little behind on the log. Instead of trying to go back and remember everything we have done I'm just going to start from today. Group 1 - Tony & Travis Floor press bar x warmup 135 x 10 225 x 5 315 x 3 405 x 3 455 x 3 Group 2 - Shack, Luke and I Bench 135 + 2 chains per side 1x3 225 + 2 chains per side 1x1 315 + 2 chains per side 1x1 Shirts on 405 + 2 chains per side 1x1 495 + 2 chains per side 1x1 585 + 2 chains per side 1x1 635 + 2 chains per side 1x1 675 + 2 chains per side 1x1 725 + 2 chains per side 1x1 Shack hit 585 and Luke hit 635 just missing 675 at the top. The purpose of today was to learn to touch with lighter weight (as the chains deloaded almost completely at the chest) but still get in some heavy top end weight. Everyone managed to touch with less than they have before and we a lot from this exercise. For example Shack is super strong raw yet he doesn't seem to get the carry over in the shirt. What we noticed is though that although he brings the weight down correctly his first movement when he presses is back before he begins to press up. So we'll be working with him to get him to press in a straight link and utilize both his raw power and the shirt. After this we finished up with Fat bar pushdowns - 5 sets 15-20 reps adding weight each set Face Pulls - 3 sets 20 mixing up grip each set Push ups - 4 sets 15 Called it a day there. Will probably go back into the gym tonight to hit some abs and to help Jake 'The Candy Man' Anderson as he has to train in the evening for a few weeks due to his new job. Wed, 26 May 2010 10:09:18 +0000 http://www.westside-barbell.com/training-log/2010/05/26/me-benchme-bench-5-26-2010.html http://www.westside-barbell.com/training-log/2010/05/26/me-benchme-bench-5-26-2010.html Wed, 19 May 2010 15:40:11 +0000 http://www.westside-barbell.com/training-log/2010/05/19/max-effort-bench-2.html http://www.westside-barbell.com/training-log/2010/05/19/max-effort-bench-2.html Chain suspended good mornings... the bar was low even for Shane and Shack Worked up doing triples 135 225 315 405 465x1 Shane and Shack 495 545x1 AJ, Jake and Tony 585x1 Luke Stiff leg deadlift motion in the belt squat machine 3 plates x10 4 plates x10 5 plates x10 Walking with the belt squat on 3 sets x1min 45 degree back raise 4 sets 10-15 reverse hypers and abs came back for a night session and did more abs, lats and reverse hypers... Mon, 17 May 2010 19:26:45 +0000 http://www.westside-barbell.com/training-log/2010/05/17/max-effort-lower-1705.html http://www.westside-barbell.com/training-log/2010/05/17/max-effort-lower-1705.html Reverse Blue band bench press 135 + 3 chains 225 + 3 chains 315 + 3 chains 405 + 3 chains 495 no chains 505 Shane Church 585 Luke, Jake Anderson 605 AJ 610 Shack 620 Travis 675 Tony (miss) Football bar extensions 3x8-10 Tate press 3x10-15 Seated one arm military 3x8-10 Push ups 3x10-15 Abs Wed, 12 May 2010 10:21:52 +0000 http://www.westside-barbell.com/training-log/2010/05/12/may-12th.html http://www.westside-barbell.com/training-log/2010/05/12/may-12th.html Group 1 - Luke Edwards, Shack,  T-Baggins and me Pin 1 Rack pulls - Shack worked up to 625 AJ hit 730 for a PR Rich and Luke hit 745 Group 2 - Tony B and Louie Louie did his first week of circa max working up to 575 + blue & green band Tony did seated gm's Back Raise on GHR - 3x8-10 Powerpohl - 4 x20 yrds w/ 2 plates + chain Ab Coaster - 2x50 Mon, 10 May 2010 10:00:56 +0000 http://www.westside-barbell.com/training-log/2010/05/10/max-effort-lower-body.html http://www.westside-barbell.com/training-log/2010/05/10/max-effort-lower-body.html Speed Bench 135 + 2 chains 1x3 185 + 2 chains 1x3 225 + 2 chains 3x3 245 + 2 chains 3x3 275 + 2 chains 1x3 295 + 2 chains 1x3 Wide Grip Bamboo Bar Neck Press - 3x10-15 Ez Bar Triceps Extension + CG Press 3x8,8,8 Rope Extensions - 3x20 Sun, 09 May 2010 18:52:04 +0000 http://www.westside-barbell.com/training-log/2010/05/09/dynamic-effort-upper.html http://www.westside-barbell.com/training-log/2010/05/09/dynamic-effort-upper.html Group 1 - Shack & Billy Wide Stance Buffalo bar box squats - 420 + green band 10x2 Group 2 - Luke, Tony, and I Luke and Tony did sets as this is their first week back after the IronHouse. I worked up to a 8 plates + green for a single. Speed pulls 225 + double mini's 3x1 315 + double mini's 6x1 Reverse Hypers - 4x10 Ab coaster - 2x50 Fri, 07 May 2010 06:11:57 +0000 http://www.westside-barbell.com/training-log/2010/05/07/dynamic-effort-lower-body.html http://www.westside-barbell.com/training-log/2010/05/07/dynamic-effort-lower-body.html Group1 Luke Edwards and I Floor Press 135 + 3 chains 1x3 225 + 3 chains 1x3 275 + 3 chains 1x1 315 + 3 chains 1x1 365 + 3 chains 1x1 405 + 3 chains 1x1 415 + 3 chains 1x1 - PR for Luke and I think for me but really have no idea Group 2 - Travis & Shack Bench Press + dbl mini 135 1x 3 225 1x 1 315 1x 1 365 1x 1 405 1x 1 435 1x 1 - PR for Shack 455 1x 1 - PR for Travis Group 3 - Tony Bolognone Tony worked up to 495 raw then threw a new shirt on and worked up over 800 (i think). He was testing it to see if it would work for SPF Nationals but he is going to need a little more practice in it so will wait until after the meet to break it in. After this we did Overhead Barbell Rack Presses - 3x6 I am super duper weak at these. I'm talking piss weak so overhead work is something you're going to see a lot more of. Chain handle extensions 2 chains 1x10 3 chains 2x10 Pushups - 3x20 Face Pulls - 5x15 Obliques on ab coaster - 3x10 ea Wed, 05 May 2010 18:11:20 +0000 http://www.westside-barbell.com/training-log/2010/05/05/maximum-effort-bench-press.html http://www.westside-barbell.com/training-log/2010/05/05/maximum-effort-bench-press.html Luke and I were going to do Zercher squats against bands but after screwing around with the rack & bands for 15 minutes we said screw it and just joined Louie and Tony B who were doing Sumo deadlifts. Louie worked up to 625x2, I hit 675, and Tony smoked 715. Luke pulled standing on a 2" mat and worked up to 715. After deadlifts I hit up Cambered bar giant foam block squats. Going 2 plates for 5, 3 for 5, 4 for 5 and then 5 for 5. All raw no belt :-) Next Luke, Shack and I hit up the Powerpohl and did 6x20yrd trips with 2 plates. We will add chains next week. Finished up with GHR raise & Hanging leg raise. Mon, 03 May 2010 07:51:52 +0000 http://www.westside-barbell.com/training-log/2010/05/03/max-effort-lower-5-3-2010.html http://www.westside-barbell.com/training-log/2010/05/03/max-effort-lower-5-3-2010.html Group 1 - Shack & Matt SSB Bar - 10x2 w/405 Group 2 - Louie & me Wide Stance Buffalo bar box squats + green band - 10x2 w/455 Everyone else did light accessory stuff as they are still recovering from the meet. After squats Louie, Tony B and I did 5 sets 2 pin 2 rack pulls w/quad monster minis standing on 2" matt. Shack and Matt pulled from the floor against dbl monsters. Reverse Hypers - 3x10 Obliques on Ab Coaster - 3x10 each way Fri, 30 Apr 2010 09:28:50 +0000 http://www.westside-barbell.com/training-log/2010/04/30/de-squatdead.html http://www.westside-barbell.com/training-log/2010/04/30/de-squatdead.html Thought I wrote this Wednesday but must of forgot to hit publish. So let's try again... 4 board bench 135 + dbl monsters 1x5 225 + dbl monsters 1x3 315 + dbl monsters 1x3 365 + dbl monsters 1x1 405 + dbl monsters 1x1 455 + dbl monsters 1x1 495 + dbl monsters 1x1 Travis hit 455 and Matt did 495. Tony B did full range raw bench and hit 575 or 85 pretty easy. 3 board 315 + dbl monsters 1x10 365 + dbl monsters 1x8 Upper Body sled dragging - 1 arm row x down & back 2 arm row x down & back Tri extensions x down & back Elevated Pushups - 3x15 Ab Coaster- 3x10 Fri, 30 Apr 2010 09:25:01 +0000 http://www.westside-barbell.com/training-log/2010/04/30/me-bench-4-28-2010.html http://www.westside-barbell.com/training-log/2010/04/30/me-bench-4-28-2010.html Deadlift standing on foam 245 1x3 335 1x1 425 1x1 515 1x1 605 1x1 665 1x1 705 1x0 - fell backwards at the very top Standing on the foam makes it very hard to get leg drive as you sink it when you try to drive. Really teaches you to flex the bar off the ground and drive with the glutes and hamstrings to lock out. Pause Squats 135 1x5 225 1x5 315 2x5 Used to do these with Brent Mikesell all the time and forgot how brutal they are. We used a 1-3-1 tempo meaning 1 second down, 3 second pause, 1 second up. Treadseld - 30 on 30 off x 6 rounds Foam roll sit ups - 100 reps All training was done raw. Mon, 26 Apr 2010 10:32:00 +0000 http://www.westside-barbell.com/training-log/2010/04/26/max-effort-lower-2.html http://www.westside-barbell.com/training-log/2010/04/26/max-effort-lower-2.html Mon, 26 Apr 2010 10:21:36 +0000 http://www.westside-barbell.com/training-log/2010/04/26/rich-douglas-2305-lbs.html http://www.westside-barbell.com/training-log/2010/04/26/rich-douglas-2305-lbs.html Mon, 26 Apr 2010 10:18:11 +0000 http://www.westside-barbell.com/training-log/2010/04/26/jake-anderson-2500lbs-308.html http://www.westside-barbell.com/training-log/2010/04/26/jake-anderson-2500lbs-308.html Reverse band bench 9 sets x 3 reps up to 405x3 Cambered Bar extensions - 3x10-15 Pec Deck - 3x20 Quick training session today as handling everyone at the meet zapped me of any energy. Sun, 25 Apr 2010 10:22:16 +0000 http://www.westside-barbell.com/training-log/2010/04/25/speed-bench-4-25-2010.html http://www.westside-barbell.com/training-log/2010/04/25/speed-bench-4-25-2010.html Some good and some bad from yesterdays Ironhouse classic meet. The bad Billy Mimnaugh had to pull out before the squats as he tweaked his back pretty bad in warm-ups. Tony Bolognone, Matt Smith, and Brandon Lilly were all unable to get a squat in. The good Luke Edwards totaled 2405 @ 242 - which i think puts him in the top 10 all time. Jake Anderson totaled 2500 @ 308 - this was a huge pr (150lbs or so) and still has more in the bench/deadlift. Rich Douglas aka T-Baggins totaled 2305 @ 275 for his first pro total & 800 deadlift. Travis Bell hit his opener 740 bench and missed 780 by a cats hair. Shack went 3 for 3 on the bench and finished with 660 Jean Fry, Laura Phelps, Rob McNutt and Big Shawn also lifted but i'm not sure of their numbers. Hopefully i'm not forgetting anyone but if I am i'll update later. Sun, 25 Apr 2010 05:49:27 +0000 http://www.westside-barbell.com/training-log/2010/04/25/quick-ironhouse-report.html http://www.westside-barbell.com/training-log/2010/04/25/quick-ironhouse-report.html Just me and Louie today Wide Stance Buffalo bar low box squats 135 + blue band 1x2 225 + blue band 1x2 315 + blue band 1x2 405 + blue band 9x2 455 + blue band 1x2 Feet were all the way out to the mono lift going off a 1" lower box than normal. This absolutely destroyed my hips. Pin 3 Rack Pulls 135 + quad mini 1x3 225 + quad mini 1x3 315 + quad mini 1x3 405 + quad mini 1x1 495 + quad mini 1x1,1,1 rest pause Sled Drag - 6 x ~40yrd trips Standing abs - 100 reps Fri, 23 Apr 2010 05:21:10 +0000 http://www.westside-barbell.com/training-log/2010/04/23/dynamic-squatdead.html http://www.westside-barbell.com/training-log/2010/04/23/dynamic-squatdead.html Only Louie, Football John and I training today. Everyone else is lifting this weekend. Louie wanted to use T-Bar so just went with him. T-Bar off 1 foam board 135 1x5 225 1x5 275 1x5 315 1x3 365 1x3 405 1x1 455 1x1 475 1x1 315 2x3,3,3 rest pause Push-ups with feet elevated - 3x15 Rolling DB Extensions - 3x12 Wed, 21 Apr 2010 07:57:49 +0000 http://www.westside-barbell.com/training-log/2010/04/21/max-effort-bench-4-21-2010.html http://www.westside-barbell.com/training-log/2010/04/21/max-effort-bench-4-21-2010.html Safety Squat Bar 135 1x3 225 1x3 315 1x3 405 1x3 225 1x10 Back Attack - 5x8-10 Sled - 1 trip around both buildings Hanging leg raises - 3x12 Mon, 19 Apr 2010 16:53:23 +0000 http://www.westside-barbell.com/training-log/2010/04/19/max-effort-squat.html http://www.westside-barbell.com/training-log/2010/04/19/max-effort-squat.html Speed Bench 135 + 2 chains 1x3 185 + 2 chains 1x3 205 + 2 chains 4x3 225 + 2 chains 4x3 235 + 2 chains 1x3 Incline bench w/T-Grip Bar 135 1x20 185 1x15 225 1x10 Bamboo bar bench - 3x20 DB Pullovers 85 1x10 110 2x10 Sun, 18 Apr 2010 16:36:02 +0000 http://www.westside-barbell.com/training-log/2010/04/18/dynamic-effort-bench-4-18-201.html http://www.westside-barbell.com/training-log/2010/04/18/dynamic-effort-bench-4-18-201.html Box Squat w/Giant Cambered Bar 135 1x2 225 1x2 315 1x2 405 1x2 495 10x2 Most of the guys were deloading today for the meet next week so I squatted with Justin, from At Large, who is in town for the seminar. We went back to back with the only rest being the time it took the other guy to squat. After this Louie said he wanted to do 10x3 on pin 2 pulls with quaded purple so despite the already mad back pumps we jumped right in. Pin 2 pulls quad purple - 225 9x3 Again we did these back to back and by the ninth set i was shaking so bad due to fatigue that I stopped there. I finished up with a ton of standing ab pulldowns & hanging leg raises. Fri, 16 Apr 2010 20:02:15 +0000 http://www.westside-barbell.com/training-log/2010/04/16/dynamic-effort-lower-4-16-2010.html http://www.westside-barbell.com/training-log/2010/04/16/dynamic-effort-lower-4-16-2010.html Floor Press w/ T-grip barbell 135 1x5 225 1x5 275 1x5 315 1x5 365 1x5 405 1x3 Tate Press + Rolling Extensions + Neutral grip press - 3x10/10/10 Chest supported row - 4x10 Elevated push-ups - 3x12 Hanging leg raises - 3x10 Wed, 14 Apr 2010 08:00:07 +0000 http://www.westside-barbell.com/training-log/2010/04/14/me-bench-2.html http://www.westside-barbell.com/training-log/2010/04/14/me-bench-2.html Back at the gym after a week away in Florida. If anyone has been wondering what the guys have been up to then I apologize for the lack of updates. To summarize they did the new circa max phase and some shirted bench stuff. As I wasn't there i can't give specifics but I do know that everyone broke records on the squats so things are looking good going into the Ironhouse. Here's what we did today Group 1 - Luke, Louie, John and Myself Ultra Wide Sumo Deadlifts - 255 1x5 345 1x5 435 1x5 525 1x5 615 1x5 for Luke, 4 for me, 3 for John and Louie did 575x3 Group 2 - Matt Smith, Shack Pin 5 pulls - Not sure of their progression but Matt worked up over 8 and just missed 9. Unfortunately Shack re-injured his hamstring, hopefully he heals up soon. After this I did Front Squats w/harness - 135 1x10 225 1x10 315 1x10 Reverse Hyper - 3x10 Shut it down here as i'm heading back tonight to hit back and abs with Tony. Mon, 12 Apr 2010 11:40:06 +0000 http://www.westside-barbell.com/training-log/2010/04/12/max-effort-lower-4-12-2010.html http://www.westside-barbell.com/training-log/2010/04/12/max-effort-lower-4-12-2010.html I am deloading for two weeks so nothing exciting from me. The other guys did some heavy rep work again before hitting dumbbells. I didn't really pay any attention but luckily Travis emailed me what everyone did... Bench Tony worked up to 495 x 5 Matt Smith - 455 x 4 Shack - 425 x 6 Travis - 440 x 6 DB Bench - 150's for everyone Tony - 16 reps Matt - 9 Shack - 10? I think Travis - 17 Tony finished with some extensions with the football bar, Matt and Travis did some KB extensions and pressdowns, some rear delt work and upper back work. Wed, 31 Mar 2010 19:20:04 +0000 http://www.westside-barbell.com/training-log/2010/03/31/me-bench.html http://www.westside-barbell.com/training-log/2010/03/31/me-bench.html Sun, 28 Mar 2010 16:50:14 +0000 http://www.westside-barbell.com/training-log/2010/03/28/aj-roberts-2600lb-total.html http://www.westside-barbell.com/training-log/2010/03/28/aj-roberts-2600lb-total.html I'm out of town but I had Luke send me what everyone did today. This is a deload week before they start Circa Max next week. Group 1 - Rich, billy, shack Cambered bar normal box height 315 for I belive 5-6 sets. Group 2 - Tony, Luke Matt Tony and Luke - 405 cambered bar low box (10"-12") 3 sets.  All raw no belt. Matt sq on foam 405 for 3 sets then 2 with 495 w suit buttoms and belt on Then most pulled w/weight on 2in mat. 315 for 4-6 singles. Finished up with Hypers, Shrugs, Abs Fri, 26 Mar 2010 08:39:38 +0000 http://www.westside-barbell.com/training-log/2010/03/26/de-lower-deload.html http://www.westside-barbell.com/training-log/2010/03/26/de-lower-deload.html Group 1 - Luke Edwards, Brandon Lilly, & Myself T-Bar Bench Press 135 1x3 185 1x3 225 1x3 275 1x3 315 1x3 365 1x3 405 1x1 - Luke 455 1x1 - Brandon I only worked up to 315 off a 3 board as I'll be competing this weekend. Luke smoked 405 and then missed 455 at the top. Brandon hit 455 then tried 485 but just couldn't lock it out. Group 2 - Tony B, Matt Smith, Shack, Travis Bell Tony worked up to 495 for 4 - pinkies on the ring Travis did 435 x 6 - pinkies on the ring Shack did 415 x 6 - comp grip Matt Smith did 495 x 4 off 2 foam boards Group 3 - Louie Lou worked up to 405 off the foam board (pretty much sinks all the way to the chest). Group 4 - Bianca Stone, Jean Fry, Jennifer The girls worked up to a max single bench press with 3 chains per side off a 3 board. Then followed this with 2 down sets for reps before moving onto accessory work. We also had football players, mma fighters, an ex-marine and a pro bodybuilder in the gym training today so it was a pretty packed house. Wed, 24 Mar 2010 10:25:42 +0000 http://www.westside-barbell.com/training-log/2010/03/24/max-effort-bench.html http://www.westside-barbell.com/training-log/2010/03/24/max-effort-bench.html Group 1 - Matt Smith & Tony B Reverse Band Box Squat - Smith worked up to 1100 suit on straps down, Tony worked up to 1010 in just briefs. Group 2 - Louie, Luke Edwards, Shack Pin 2 Rack pulls + quad mini's - 10 sets of 3 After this everyone went off and did their own accessories. Mon, 22 Mar 2010 17:42:18 +0000 http://www.westside-barbell.com/training-log/2010/03/22/max-effort-squatdead.html http://www.westside-barbell.com/training-log/2010/03/22/max-effort-squatdead.html Speed Bench w/ Football bar bar + 3 chains 1x3 135 + 3 chains 1x3 185 + 3 chains 1x3 205 + 3 chains 6x3 Trifector - 3x8/8/8 This is a tricep extension followed by super close grip press then back to the tricep extension Machine Flys - 3x15-20 Sun, 21 Mar 2010 13:42:27 +0000 http://www.westside-barbell.com/training-log/2010/03/21/dyanmic-effort-upper.html http://www.westside-barbell.com/training-log/2010/03/21/dyanmic-effort-upper.html No training for me accept accessories today as I deload for the meet next weekend. Matt Smith and Shack are doing a bench only meet tomorrow so they took it easy also. Group 1 - Louie, Justin, and Shack Box Squat w/Bow bar 135 + green band 1x2 225 + green band 1x2 315 + green band 1x2 405 + green band 6x2 For everyone else they were on the last week of the blue band wave. Plan was to do 3-4 sets then work up. Group 2 - T-baggins, Brandon Lilly, Billy Mimnaugh Box Squat 150 + blue band 1x2 240 + blue band 1x2 330 + blue band 1x2 420 + blue band 1x2 - Billy and Brandon did their sets here and after worked up to 470 and 510 respectively T-Baggins did the following 510 + blue band 3x2 600 + blue band 1x2 650 + blue band 1x1 Group 3 - Tony B, Luke Edwards, Jake Anderson Box Squat 150 + blue band 1x2 240 + blue band 1x2 330 + blue band 1x2 420 + blue band 1x2 510 + blue band 1x2 For work sets: Jake did 600 + blue band 3x2 then 690 1x2 & 740 1x1 Luke did 650 + blue band 4x2 then 740 1x2 & 780 1x1 Tony did 690 + blue band 4x2 then 780 1x2 After squats they did Rack pull (pin2) against quad purples - 315 3x3 Reverse Hypers Glute Hams Abs Next week will be a deload week before they start circa max for the Iron House. Fri, 19 Mar 2010 18:53:11 +0000 http://www.westside-barbell.com/training-log/2010/03/19/3-19-2010-dynamic-effort-lower.html http://www.westside-barbell.com/training-log/2010/03/19/3-19-2010-dynamic-effort-lower.html Plan for today was to work up to my opener off the foam to make sure I could still touch with the extra body weight I have added Shirt Bench 135 1x3 225 1x1 315 1x1 405 1x1 Shirts on 495 1x1 off 3 board 585 1x1 off 2 board 675 1x1 off 1 board 740 1x1 off foam board Luke and David Kuck shirted up with me. Dave worked up to 625 while Luke tried out a new shirt and worked up to a easy 650. Travis and Tony B did 3 board bench and worked up over 600. I missed their last sets but you can check out Travis' log here as i'm sure he'll update it later today. Accessories were light for me, mainly prehab stuff to get lots of blood in my shoulders. The other guys did some rep work, before hitting tri's and back. Wed, 17 Mar 2010 09:03:19 +0000 http://www.westside-barbell.com/training-log/2010/03/17/me-bench3-17-2010-max-effor-bench.html http://www.westside-barbell.com/training-log/2010/03/17/me-bench3-17-2010-max-effor-bench.html Group 1 - Tony B and Luke Edwards Deadlift w/plates on 2" mat 255 + double mini's 1x3 345 + double mini's 1x3 435 + double mini's 1x3 525 + double mini's 1x3 615 + double mini's 1x1 for Tony 1x2 for Luke 705 + double mini's 1x1 for Luke Group 2 - Shack and I Box Squat (Week 2 Circa Max) 150 + blue, green, purple 1×2 240 + blue, green, purple 1×2 briefs on 330 + blue, green, purple 1×2 420 + blue, green, purple 1×2 Suit on straps down 510 + blue, green, purple 1×2 570 + blue, green, purple 1×2 Shack worked up to 470 for a single against blue + green as it was just a regular ME day for him. If you've read about circa max then you'll probably notice that not only did i do the entire thing backwards but also that it is now only 2 weeks and that i didn't do any sets with the same weight. This is just an experiment (Tony B & Luke did it was good results before their last meet) but if all goes to plan will probably become the new method until we try something else ;) Belt Squat Hip Thruster - 3x10 Abs - 3x50 Mon, 15 Mar 2010 14:33:37 +0000 http://www.westside-barbell.com/training-log/2010/03/15/3-15-2010-max-effort-lower.html http://www.westside-barbell.com/training-log/2010/03/15/3-15-2010-max-effort-lower.html Speed bench w/football bar bar + mini's 1x3 135 + mini's 1x3 185 + mini's 5x3 225 + mini's 4x3 Seated overhead tricep extensions w/ EZ bar 45 + mini band 3x15 Bamboo Bar 3 hanging kb's - 3x10 Not sure the weight as Hoff loaded it and I didn't even think to check. Sun, 14 Mar 2010 18:12:47 +0000 http://www.westside-barbell.com/training-log/2010/03/14/de-bench.html http://www.westside-barbell.com/training-log/2010/03/14/de-bench.html Group 1 - Billy, Shack, T-baggins and Jake Box Squat 150 + blue band 1x2 240 + blue band 1x2 330 + blue band 1x2 420 + blue band 5x2 510 + blue band 1x2 Billy stayed with 420 for his sets, Jake jumped to 510 on his forth set and then 600 for his last set. Group 2 - Tony B, Luke Edwards, Matt Smith Box Squat 150 + blue band 1x2 240 + blue band 1x2 330 + blue band 1x2 420 + blue band 1x2 510 + blue band - Matt Smith did 6x2 600 + blue band - Luke did 6x2 650 + blue band - Tony did 5x2 690 + blue band - Tony and Luke did 1x2 For me it was deload day as part 2 of circa max is Monday so i just did light accessories - Reverse Hypers, Leg Curls, Abs Fri, 12 Mar 2010 17:32:53 +0000 http://www.westside-barbell.com/training-log/2010/03/12/3-12-2010-xde-squat.html http://www.westside-barbell.com/training-log/2010/03/12/3-12-2010-xde-squat.html Congrats!! Thu, 11 Mar 2010 16:39:34 +0000 http://www.westside-barbell.com/training-log/2010/03/11/dave-hoff-2685-luke-edwards-840-deadlift.html http://www.westside-barbell.com/training-log/2010/03/11/dave-hoff-2685-luke-edwards-840-deadlift.html Plan as to shirt up today but my shoulders were wrecked from Monday. I worked up to 405 raw then 585 off a 3 board with Matt Smith. Luke worked up to his planned opener 650 then jumped to a pr 725 and just missed it at the top due to hitting the rack. Shack tried to work in his new shirt but after a bunch of attempts we finally switch him back to his old shirt and he smoked 625 which i think is a 20lb pr for him. Travis Bell is breaking in his new Overkill shirt and worked up to a 765 2 board. Tony B hit 765 and then jumped to 855 but missed it at the top. Tony's weight is down right now and the shirt seemed a little big to me. I finished up with the following Close Grip bench - 315 x 3 sets x 5 reps Overhead Dumbbell Extensions - 60x10 65x10 70x10 75x10 85x10 Face Pulls - 3x20 Wed, 10 Mar 2010 10:15:03 +0000 http://www.westside-barbell.com/training-log/2010/03/10/3-10-2010-max-effort-upper.html http://www.westside-barbell.com/training-log/2010/03/10/3-10-2010-max-effort-upper.html Started Circa Max today. Doing it a little different this time around. Usually you'd do 1st week 3-5 sets x 2 reps then on the second week max out. Instead we are flipping it and maxing the first week and doing sets on the second. Tony B did this his last meet and had good results so we'll see how it goes. Box Squat 150 + blue, green, purple 1x1 260 + blue, green, purple 1x1 350 + blue, green, purple 1x1 breifs on 460 + blue, green, purple 1x1 Suit on straps down 550 + blue, green, purple 1x1 660 + blue, green, purple 1x0 660 + blue, green, purple 1x1 - 60lb pr Didn't sit back on the first one and hips shot forward coming off the box. Managed to get my head out my ass and come back and hit it. Jake Anderson from Gorrlia Squad trained with me and worked up to 460 + blue, green, purple for 3x1 raw which is pretty sick. He's on about moving up here the end of the month and I seriously hope he does. Jake will go 2500 his next meet you mark my word. Everyone else deadlifted. Muscle Insider magazine was in the gym so was talking to them and forgot to ask everyone what they did. After squats i finished up with glute hams, reverse hypers and heavy abs. Mon, 08 Mar 2010 09:48:00 +0000 http://www.westside-barbell.com/training-log/2010/03/08/max-effort-lower.html http://www.westside-barbell.com/training-log/2010/03/08/max-effort-lower.html I was out of town so deloaded at a commercial gym. With Luke, Louie and Hoff heading down to TN for their meet that left 2 groups at the gym. Tony B and Matt Smith did Box Squats with blue band. This is week 1 or their 3 week wave and I believe they did 5-6 sets x2 with 585. Everyone else did box squat with chains and as it was the last week of their wave worked up to a heavy single. T-Baggins hit 7 plates, Nutter did 635 and Billy 545 Fri, 05 Mar 2010 09:40:46 +0000 http://www.westside-barbell.com/training-log/2010/03/05/3-5-2010dynamic-lower.html http://www.westside-barbell.com/training-log/2010/03/05/3-5-2010dynamic-lower.html Ok so i'm playing catch up so this is going to be short. Giant Foam Block bench 135 1x5 225 1x5 315 1x5 405 1x3 495 1x1 585 1x1 675 1x 1 775 1x1 Travis Bell hit 820, Shack hit 825 and Tony B hit 830 (i think) After this i believe i did incline dumbbell and a bunch of triceps work but can't exactly remember so instead of making crap up i'll end it here. Wed, 03 Mar 2010 09:33:10 +0000 http://www.westside-barbell.com/training-log/2010/03/03/3-2-2010-max-effort-upper.html http://www.westside-barbell.com/training-log/2010/03/03/3-2-2010-max-effort-upper.html Today was a deload day for Luke Edwards and myself. Luke is getting ready for SPF Ironman Classic this weekend and i'm about to go into Circa Max for the Guerrilla Squad Barbell Classic at the end of the month. Typically on a deload day we perform assistance exercises only, keeping the reps high and the weight light. Plyo Swing Leg Press - 3x20-30 Glute Ham Raise - 3x10 Lying Leg Curls w/ankle weights - 2x50 Seated Straight Leg Deadlift - 3x10 These are done on a row machine and you basically perform a SLD from the seated position. Reverse Hypers - 3x10 Foam Roll Sit Ups - 3x20 Matt Smith, Tony Bolognone, Shack and Shawn Nutter performed rack pulls from pin 5 up to a single. Tony finished with the biggest pull 965 [caption id="attachment_1181" align="alignleft" width="300" caption="Tony Bolognone pulling 965 lbs"][/caption] They finished up with Reverse Hypers and heavy abs. Mon, 01 Mar 2010 23:35:53 +0000 http://www.westside-barbell.com/training-log/2010/03/01/3-1-2010-max-effort-lower.html http://www.westside-barbell.com/training-log/2010/03/01/3-1-2010-max-effort-lower.html Speed bench training is split into several groups over the weekend depending on peoples schedules. Some train Saturdays at 10am, most of the bench only guys train Sunday at 7am with George Halbert, a few guys go at 9am and then there is a group of us that train at 12:30pm. This groups is made up of Dave Hoff, Luke Edwards, Jo Jester, Freddy Bolt, Amy Weisberger , Bob Coe & myself. Amy and Bob do thier own thing usually, today they were doing reverse purple band presses, after that i have no idea what they did. Freddy couldn't make it in today so that left the 4 of us. Speed Bench bar + dbl mini's 2x3 95 + dbl mini's 2x3 135 + dbl mini's 2x3 185 + dbl mini's 4x3 205 + dbl mini's 4x3 235 + dbl mini's 1x3 Hoff and Luke did sets with 205 & 235 finishing with 325. Last week Hoff had me change my set up so i focused on technique and speed over weight today. Decline Bench 225 1x10 315 1x15 405 1x8 Not exactly sure what everyone else hit, i know Luke beat me on reps with 315 but I came out on top with 405. Fat bar pushdowns 3x15-20 After this we all split up and did our own thing. I finished off with the following... Seated fly's 100 1x15 120 1x15 140 1x12 WheelFarrow Shrugs - 2x50 Sun, 28 Feb 2010 19:48:37 +0000 http://www.westside-barbell.com/training-log/2010/02/28/2-28-2010-dynamic-effort-bench.html http://www.westside-barbell.com/training-log/2010/02/28/2-28-2010-dynamic-effort-bench.html Right now we have between 9-12 guys squatting Fridays, which we split up into small groups. We've been pushing it pretty heavy for a while now so the plan for today was to stay light and focus on bar speed. With Louie lifting next week, Shack out with a hamstring injury, Brandon deloading, and Jake away in FL, the groups broke up like this Group 1 - Shawn Nutter, Billy Mimnaugh, T-Baggins Box Squat w/ Buffalo Bar Bar + 5 chains per side 1x2 135 + 5 chains per side 1x2 225 + 5 chains per side 1x2 315 + 5 chains per side 1x2 405 + 5 chains per side 7x2 495 + 5 chains per side 1x2 Billy stayed at 405 for all sets and lowered his box height on every set. Despite being the stiffest human being I have ever met he still is bull strong and actually looked much better this week than last. T-Baggins looked fast as always, he should squat 900 come April if he can get his head right. Nutter is coming back from a few months away and is picking up right where he left off. Group 2 - Matt Smith & Myself (AJ Roberts) Box Squat w/ Buffalo Bar Bar + 5 chains per side 1x2 135 + 5 chains per side 1x2 225 + 5 chains per side 1x2 315 + 5 chains per side 1x2 405 + 5 chains per side 6x2 495 + 5 chains per side 2x2 This may have been the fastest squat session ever as Matt and I went back to back. Needless to say I had a pretty nice back pump after this and was happy that there was one more group to run through the monolift before I had to go deadlift. Group 3 - Tony Bolognone + Luke Edwards Box Squat w/ Buffalo Bar Bar + green band 1x2 135 + green band 1x2 225 + green band 1x2 315 + green band 1x2 405 + green band 6x2 After squatting everyone usually breaks off and does whatever they need to do to bring up their weaknesses. This is typically different for everyone. Here is what I did... Speed Pulls standing on 2" mat 135 2x1 225 2x1 315 2x1 405 6x1 45 back Raise - 3x20 Standing Dumbbell Row 75 1x15 85 2x10-12 Seated Chest Supported Row 200 + purple band 1x10 290 + purple band 1x10 380 + purple band 1x12 Seated Curls - 3x10 Some of the other guys did rack pulls against purple bands, lying leg curls w/ankle weights for 200 reps, reverse hypers, glute hams, standing abs. Fri, 26 Feb 2010 10:01:43 +0000 http://www.westside-barbell.com/training-log/2010/02/26/2-26-dynamic-effort-lower.html http://www.westside-barbell.com/training-log/2010/02/26/2-26-dynamic-effort-lower.html nonadult