Topic feed from the SuperTrainingGym.com Forum http://www.supertraininggym.com/forums Thu, 23 May 2013 02:15:11 +0000 30 http://www.supertraininggym.com/forums/index.php/topic/1242-knelsons-log/ My starting maxes were:
Deadlift:415lbs
Military Press: 130lbs
Bench Press: 225lbs
Squat: 295lbs
Est. maxes at end of cycle 7:
Deadlift: 485lbs
Military Press: 163lbs
Bench Press: 262lbs
Squat: 370lbs
Currently preparing for my first full meet the New York State IPA meet on August 7th.
Have 2 weeks till the 12 week mark before the meet, will be doing a ME and DE workout for upper and lower
this week just to get a feel for the Conjugate Method. Then will deload next week, then start the 12 week routine.
Using a fairly standard conjugate template.
]]> Thu, 23 May 2013 02:15:11 +0000 http://www.supertraininggym.com/forums/index.php/topic/1242-knelsons-log/ http://www.supertraininggym.com/forums/index.php/topic/2183-bringing-westside-to-the-eastend/ I am no stranger to the gym,having been bit by the iron bug at a very early age.
After 20 something years living the bodybuilding lifestle,I realized that I was all show and no go.
I switched to strength training ,expecting to only be doing this stle for 3 months.I got HOOKED!
Now as I prepare to enter my first meet,I see how everything in life happens for a reason.
I have been logging my training on Westside Barbell Forum since early in the year,but sadly,all good things must come to an end.
I am a very strong viewer of ST TV,and just realized they have a forum!
So I thank you Mark Bell for giving me a place to learn,and to pass on what I find works for me in my time under the bar.
I follow the standard Westside template,as follows -Sunday-DE Bench
-Monday-ME Squat/DL
-Wednesday-ME Bench
-Friday-DE Squat/DL
I also do extras for 20-45 minutes,either for lagging stuff,or restoration,as I am doing today,the day following my DE lowerbody training.I will go and do abou7t 100 reps on different elevations on the GHR,maybe some hip work,lower back ,and abs.
I will post tomorrow my DE Bench stuff.
Til then,see ya.]]> Wed, 22 May 2013 18:18:15 +0000 http://www.supertraininggym.com/forums/index.php/topic/2183-bringing-westside-to-the-eastend/ http://www.supertraininggym.com/forums/index.php/topic/1270-jiggly-puffs-log/ Bench
bar warmups
135 2sets
185 3x8
db press 2x10 at 60s
lat pulldowns 3 sets
bent over bb rows 3x10 at 135
tri exten. 35 for 3x10

pushed the prowler a little, im in even worse shape than before if that's possible.]]> Sat, 18 May 2013 22:25:05 +0000 http://www.supertraininggym.com/forums/index.php/topic/1270-jiggly-puffs-log/ http://www.supertraininggym.com/forums/index.php/topic/677-spencers-log/
12/19/08 AM Training Session (RAW)

Sled (overshoulder grip)
95 x 1
140 x 1
165 x 1
165 x 1
note: 1 rep = up and back twice)

Deadlifts
315 x 8
405 x 8
405 x 6 with 1 chain
405 x 4 with 2 chains
405 x 4 with 3 chains (and belt)
405 x 4 with 4 chains (and belt)
405 x 4 with 4 chains (and belt)

Dumbell Rows
100 x 12
100 x 12
100 x 12

Lat Pulls
120 x 12
140 x 8
140 x 8

Dumbell Kickbacks
3 sets

Cable Pushdowns
3 sets

]]> Sat, 11 May 2013 19:06:23 +0000 http://www.supertraininggym.com/forums/index.php/topic/677-spencers-log/ http://www.supertraininggym.com/forums/index.php/topic/906-my-log/
6/1/09
Squat
10x1@bar-weight
10x1@135
10x1@225
10x1@315
10x1@405


Leg ext
10x1@120
10x1@130
10x1@140


Lying leg curls
10x3@125


Standing calve press
20x3@bw



Called it a day. Will be doing a 6 week russian cycle starting next week. Going to work on raw work this summer. Then start training for my next meet.]]> Fri, 10 May 2013 02:18:21 +0000 http://www.supertraininggym.com/forums/index.php/topic/906-my-log/ http://www.supertraininggym.com/forums/index.php/topic/1142-matt-moore-training-log/
Goals I need to reach before I begin any real meet training:
Bench- 365x3, currently haven't been over 315
Squat- 545x3, right now around 500x3
Deadlift- 585x3, right now around 545x3

All these goals should be pretty easy to hit, I just need to get back in decent shape and train consistantly for awhile. Once I hit these goals I will pick a meet date and set up a training program for that meet. Probably use a mix of block periodization and westside training.

Saturday 12/19, first day back training in Vancouver:
weightxrepsxsets
Dumbbell Bench-
50'sx15
75'sx10
125'sx8x3
Speedish bench-
205x3x6
225x3
245x3x3
Seated Row-
3x8-15 200-300 pounds
Neutral Grip Pulldown
3x10-12 150-180 pounds
Pushdowns-
3x12-20
Curls
3x10
External Rotations-
3x15-20
Pec stretches

Good first workout back, bench is starting to come back after the last year or two.
]]> Sun, 14 Apr 2013 23:44:44 +0000 http://www.supertraininggym.com/forums/index.php/topic/1142-matt-moore-training-log/ http://www.supertraininggym.com/forums/index.php/topic/153-janet-lovealls-log/
bar 1 x 10
135 1 x 8
155 1 x 5
185 1 x 3

put on old shirt (46 Fury)
275 1 x 2

put on new shirt (46 Katana)
275 1 x 2 off 3 board (couldn't touch) - shirt was cranked down too much.
kept shirt "loose" for last 3 sets
295 1 x 3 off 3 board (touched on 2&3) - 295 1 x 2 off 2 board (touched on 2)
295 1 x 3 off 1 board
295 1 x 1 (missed) - lost feeling in bicep, felt like shirt sleeve was binding too much.

Floor presses
50-3 x 10
55-3 x 10
60-3 x 10

Close-grip bench press
135-3 x 6

Tricep pushdowns
50-3 x 15

Hammer curls
25-3 x 10

Bicep curls
25-3 x 10

Upper back pulls
60-3 x 10
70-3 x 10
80-3 x 10


]]> Fri, 22 Mar 2013 03:58:27 +0000 http://www.supertraininggym.com/forums/index.php/topic/153-janet-lovealls-log/ http://www.supertraininggym.com/forums/index.php/topic/999-suzannes-log/
8/4/09 - ME DL/Squat workout:
I've been wearing a pair of large Titan groove briefs to give me just a little support in the hips recently when I squat along with knee sleeves.
Squat:
bar x 10 x 1
5x1 of 135 plus doubled mini bands (equates to additional 90 pounds at top)
2x1 of 155 plus doubled mini bands
1x1 of 165 plus doubled mini bands
1x1 of 175 plus doubled mini bands
tried for 185 plus doubled mini bands -- failed

Glute Ham Raise
15x1
15x1 (mini band)
10x2 (purple band)

Leg curl with purple band - 15x3

Dimmel DL (spelling??? similar to a Romanian DL but you don't arch your back): 135x20x2

Pulled tire who knows how many feet...at least Becky was kind enough to come out and hand me her belt (much easier to wrap the rope onto the belt than holding it in my hands)

8/5/09: Back assistance/Abs
Back assistance always includes 4-6 exercises
Bar shrugs = 115x10x1, 135x10x1, 145x8x2
Bent over rows (I don't let bar touch floor) - 115x10x3
Overhand pull ups - three sets of whatever
Seated rows - 120x10x3 (full stretch)
KB rows - 35x10x3

Abs - decline bench with weight, lumberjack, leg raise

Also used weighted vest (15lbs) when taking the girl on her daily three mile hike today. I only do this on assistance or non lift days.]]> Thu, 17 Jan 2013 05:08:56 +0000 http://www.supertraininggym.com/forums/index.php/topic/999-suzannes-log/ http://www.supertraininggym.com/forums/index.php/topic/894-adamsons-log/
BEST LIFTS:
Squat (single-ply): 535
Squat (double-ply): 600

Bench (single-ply): pathetic (330)
Bench (double-ply): still pathetic (370)

Deadlift: 551


My training should be interesting from here to my next meet (haven't picked a meet yet), as I will be revamping my periodization model, and possibly making a move to the 220s. I think I am limiting myself by staying at 198, and also feel that my lifts suffer when I have to drop weight even though I've never had to lose more than 10 lbs for a meet.

]]> Mon, 03 Dec 2012 17:55:08 +0000 http://www.supertraininggym.com/forums/index.php/topic/894-adamsons-log/ http://www.supertraininggym.com/forums/index.php/topic/491-young-alexs-log/ ------
My summer started here...
Day 1 ]]> Tue, 27 Nov 2012 06:02:55 +0000 http://www.supertraininggym.com/forums/index.php/topic/491-young-alexs-log/