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Pemdas Train Log

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coolnatedawg Posts: 813 Joined: 2005/03/09	2007/08/16, 03:17 PM hey... i tried out the wave bench like you did.in fact, it was the same weights you used on 8/15. Im curious though, what kind of rest time do you have between sets and rest between each wave? I had less time between my sets than i did between each wave, sometimes i didnt feel completely rested either. im curious about this b/c my 1RM is 270 yet that last rep of 245 could not have been anymore. I guess i should rest a little bit more?
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/16, 03:58 PM 1.5-3 mins It went like this: 1.5 for the first wave 2-2.5 for second wave 3 for the third wave These are just rough estimates. My main goal was making sure that I was under 3 mins TBS. Think about that weight you using. This is a lot of volume at a pretty high intensity. Hence the longer wait times. Also, I felt a lot better than the week before. 240 was a real grinder last week. In fact, I missed my first attempt at it. 245 felt almost easy this week.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/08/17, 09:46 AM ok... i just thought the time within the wave would be less. i dont really know why i did think that... i just did. hahaha. sweet, ill try it out again and see how it works. i like it tho, as it is definitly more volume.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/17, 11:57 AM I really like the heavy doubles and triples, I feel like I am responding better to this better than strait singles. I definitely felt like I lifted something heavy next day. The added tricep work that I have been doing is definitely another important factor in my resent progress. The close grip and dips doing some wonders.
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/08/17, 03:20 PM I also tend to like doubles/triples better because it gives me more assurance about the reps, and that I can truly handle the weight/that is wasn't a fluke. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/17, 04:24 PM Steve or someone else that might have an idea. I am trying to fix my squat. I used to think that my hip came up early and I was GMing the weight up. This isn't really the issue. I squat fine 3/4 of way down and then I lean forward as continue into the hole sort of losing my arch in lower part of my back. On the way up my hips don't rise early, but as I come out of the hole I am still leaning forward. In other words, I don't correct what I did on the way down. I end up acceding leaning father forward than I was on the way down. Suggestions on how to fix this?
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/17, 04:32 PM I was thinking about doing some bottom up squats.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/08/17, 07:41 PM Based on your description, it doesn't sound like a technical issue. It sounds like your hips can't achieve the proper position. If you could get there and then they came up to early, I'd say technique. I'd imagine your tight somewhere. I'd do a postural analysis if I was in roch (or if you want to wait 2 weeks), but if I had to guess... anterior pelvic tilt. I know for a fact your hip flexors aren't tight, so I'm going to say your adductors are tight and your abs are long and weak. The standard follow up questions would be... how do you sleep (side, stomach, back)? do you do any abdominal work that puts your back into a position of extension (abdominal stretch)? prone bridge time? psoas test (stand, bring one knee above 90 degrees with hand, release and time till fall below 90)? overhead squat test (broomstick OHS) hands come forward, come up on toes, etc? One final thing to do would be to bring your stance in. Same problem? Possible quad weakness? -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/08/17, 07:51 PM that should say prone AND SIDE bridge time. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/17, 08:10 PM I have congenial lordosis (sp), so if an anterior pelvic tilt means that my hips are tilted down towards the front of me then yes you are correct. I rarely ever do any quad work besides back squats, so I suppose that weak quad are a possibility. My front squat is kind of weak. Regardless, lets wait until you get back to talk more about it. DE Lower Box Squat 155+purple bands 10x2 45-60 sec TBS Damn, now that I have the bands setup right this killed me. Good Sh&t. Speed Pulls 45-60 sec TBS 315x9x1 I felt really good about these today. I brought my stance in a little and now I have an easier time getting my hips under me. GM 145x8 155x8 165x8 175x8 I brought my stance out a little on these to day. Hello hips! I think that I finally figure these things out. Back Extensions 70x4x8 Leg Raises 4x12 DONE!!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/08/17, 08:22 PM Lordosis would indeed mean elongated abdominals. If it is congenital, then there is not much we can do aside from surgery, however we can treat the symptoms and correct any additional problems. I'll be back next friday. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/19, 03:24 PM DE Upper Speed Bench (Wide,Med,Close) 135x9x3 Close Grip 165x3 185x3 200x3x3 I wasn't feeling particularly fast today...too much drinking yesterday and my elbows were bothering me. 1 arm BO(DB)R 90x4x8 These felt pretty good. I think I should aim for 4 sets of 6 with 95 next week. Rope-Pushdowns 95x4x10 100 for 4 sets of 8 next week. Face-Pulls 85x4x10 - I was tired at this point. The last set wasn't that pretty. DONE!! Over all a good week!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/19, 06:43 PM what %'s you use for DE bench? -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/20, 09:41 AM I am still experimenting with this. At first, I was using 50% but that was just too light without the use of bands or chains. I then tried 54% and it felt better. I am basing this off a 1RM of 250, which I hit about 4 (maybe 5) weeks ago. 54% still feels too light though, I think I am going to go with 60% next week.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/20, 07:22 PM ME Lower Squat BWx?? 45x10 95x10 135x5 185x3 225x3 275x1 - Stupid bars in Varsity gym have basically no knurling, so the bar was slipping on my back. Had some chalk my shirt. 325x1 355x1 - at this point I had to decide if I was going to go for 5 singles at 90%+ or go for a PR. 390x1 - BAM PR easy. 395x0 - didn't wait long enough...pinned at the bottom. 365x1 - just to get 3 at 90%+ To my surprise, 390 was easier than both 380 and 385 that I did last week. I definitely have 395 next week. 4 plates is soooo close. SLDL 205x4x8 Pull-Throughs 140x10 150x10 160x10 170x10 Ab-Pulldowns 90x8 100x8 110x4 DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/20, 07:36 PM That was supposed to someone chalk my shirt.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/21, 12:53 PM btw I tried the wave loading....except I did it on DE bench day......fun good stuff. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/21, 01:53 PM ============ Quoting from bigandrew: btw I tried the wave loading....except I did it on DE bench day......fun good stuff. ============= How did you do that exactly. Was it something like 50% 55% 60%? Were you faster when you drop down for the next wave. I can't really see any other benefit of doing for DE days.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/21, 03:42 PM well not sure if I set it up right, but I did it mainly b/c after 4/5 sets the wieght is too light. Seems to me anyways... So I picked my range 35-50% 105-155lbs..also I have bands too...added. Looked somthing like this: 110/3 120/3 130/3 120/3 130/3 140/3 130/3 140/3 150/3 Might be "right" might be "wrong"...also did it with a conditioning element to it as well...only rest long enough to get drink ...and to change plates. I felt fast the whoel time...instead of just the last 3-4 sets. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/21, 03:55 PM Interesting...I never thought about doing a DE day like this. As long as the bar speed is fast, I don't see anything wrong with it. Do you find that the bands help keep the bar from wanting to jump out of your hands at the top?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/21, 08:49 PM Not really...I just resently started wraping my thumbs around the bar..I just press as fast as I can...w/o throwing it. When I take them off...it wants to jump out of my hand lol today I did bands for max effort...since i'm deloading next week...figured what the hell see how I liked it... -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/22, 09:01 AM You used a suicide grip for DE bench? There is no way the bar would stay in my hands with that grip.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/22, 04:43 PM I used that grip for everything lol -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/22, 08:15 PM ME upper Bench 45x?? 95x5 95x5 135x3 185x3 Wave 1 210x3 220x2 230x1 Wave 2 220x3 230x2 240x1 Wave 3 230x3 Rep PR+1 240x2 Rep PR+1 250x1 Matched Previous PR The bench in the gym that I have to go to this week is pretty low. That was messing with my setup a lot. Somehow I still manage to bang this out. I would say that it was pretty productive. The second rep at 240 was tough. 250 was pretty hard too. However, it went up much cleaner than the first time that I tried it a few weeks back. I pretty happy considering that I wasn't comfortable with my setup. 2 Board with pause 190x3 210x3 230x3 PR+5lbs Again, I am happy with this. I didn't think that I was going to get the 3rd rep at 230, but I just blasted it. Pull-ups BW+20x3x5 BW+20x2x4 These went better than I expected. I was going to pyramid the weight like I did for the past 2 weeks but there was no weight belt, so I just picked up a 20lb dumbbell and put it between my legs. Dips BW+20x4x8 Side Lat Raises 20x3x10 20x1x8 - just didn't have 2 more reps DONE! -------------- Light bulb shaped people are easy to push over!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/23, 12:14 AM try pull ups with the bands attached to somthing at the base... -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/23, 10:47 AM Thanks for the tip biga. I give those a try in week or two. Man, these heavy waves have really given me a new appreciation for decent hand offs.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/24, 07:38 PM DE Lower Box Squats 165+Purple Band 10x2 I felt that these went well today. However, it was hot as balls in the gym today. I was pretty much spent after these. I even felt a little sick. I should have just called it a day, but I didn't. Speed Pulls 315x1x5 - Was not fast at all. Leg Raises 5x10 GM 95x8 135x8 155x8 185x6 My lower back was still fried from monday. Plus, I was sweating bullets. These did not feel great today. Thank god this was the last day I have to work out in this gym. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/26, 03:50 PM DE Upper Bench 95+mini bands 9x3 (wide, med, close) grip rotation This was my first time using band. Awesome. I felt super fast today. These babies take all the pressure off my elbows. I am going to start rotating bands and chains in three week cycles. Close Grip 185x3 200x3x3 - much better than last week. 205 next week. 1-arm db rows 95x4x6 - felt great I going to go for 4x8 next week. Rope Pushdowns 100x4x8 - Felt really strong today. 4x10 next week. Face-Pulls 90x5x8 - Again felt really fast and explosive. I work better with a max of 8 reps on these. I am going to stop trying to get 10-12. 95 next week. DONE!! Although my DE lower did feel that great after squatting, it was still a very successful week. After next week, I will rotate in different accessory movements.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/27, 08:43 PM ME Lower Squat 45x10 95x10 135x5 185x3 225x3 275x1 315x1 365x1 395x0 - god dam bar rolled and fell forward. 395x0 - same thing. Turned around so I wasn't facing the mirror. Waited a bit 365x1 Waited some more Hello ammonia cap 395x1 BAM PR Eye blurry and blood shot. I probably shouldn't have tried 3x to get 395, but I knew I could get it if stopped falling forward. Time to focus on abs. SLDL 210x4x8 Pull-Throughs 145x10 155x10 165x10 175x10 Ab pulldowns 100x4x10 DONE!!!
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/08/29, 09:07 AM Nice pemdas...good effort, just don't hurt yourself -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/08/29, 10:44 AM nice dude...
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/29, 08:45 PM Thanks Guys. ME Upper Wave 1 215x3 225x2 235x1 Wave 2 225x3 235x2 245x1 Wave 3 235x3 (rep PR+1) 245x2 (rep PR+1) 255x1 New PR!! Wave 3 was huge!!! I felt pretty good today. Not every rep was pretty, but shit got done. 2 Board with pause 195x3 215x3 235x2 - missed the third. Pull-ups BW+25x4x5 BW+25x1x3.5 Dips BW+25x4x8 Side Lateral Raises 25x4x6 DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/29, 10:41 PM I'm curious for ME stuff..why you don't rotate the ME work....You bench and squat seems like most of the time...why no board work for ME work, close grip bench for ME work...good morning or front squats for ME lower work? You seem to put these as axhillary and secondaries? Is there a reason why? -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/30, 09:01 AM bigandrew, this is really my first attempt at using the westside template. I know it says to rotate every 1-3 weeks, but my squat and bench just exploded and didn't seem like they wanted to stop. I am going to rotate my squat ME next week. After Monday, I don't think I can handle another day of back squats. It is clear to me that my abs are my weakest point. Therefore, I plan on using Safety Squat Bar or doing front squats. I will also add more abs work to accessory stuff. My bench still feels good. Until it doesn't I don't really see a reason to switch. The main reason I put boards as a supplemental exercise was to get the feel for them. I just started doing them. I will rotate them as a ME now. Close Grip is my far my best tricep exercise. Since I have difficult doing extensions because of the elbow pain they cause, I like to use it as one of my main tricep exercises. Eventually, I might use it as an ME movement. I will probably never use GMings as a ME exercise. I might consider bottom GMings, but never strait GMings. I am just not comfortable with them and when I lose my arch all the pressure smashes my lower back. Until I am not afraid of this exercise, I can not use it as an ME.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/30, 02:01 PM Just wondering... no biggie.Have you tried a JM press for tri's? That my new favorite lift. Next next week i'm gonna max out on squats and bench..kinda already did on dls...but dls scare me..this is my deload week...felt great last week. Hoping to add some good numbers. But i'm doing somthing kinda weird....i've kinda combined russian training and westside barbell lol -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/08/30, 11:04 PM i notice you do a lot of board pressing now. why dont you try doing that on DE day instead of after your wave loading. I typically do my speed work then a heavy tricep excersize like close grip or boards. i couldnt see myself doing boards after wave loading.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/30, 11:12 PM Speed board presses are kinda fun too.. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/08/30, 11:38 PM i got a question that doesnt seem necessary for a new thread, so sorry for the mild hijack. how come decline bench is never mentioned in ME work? i have yet to see anyone recommend that and im just curious. im sure its an easy answer, but still im interested. again, sorry pemdas...
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/08/31, 08:24 AM I have used it as an ME exercise, but don't really care for it because I can't dig my feet in the way I can with flat bench.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/31, 08:43 AM ============ Quoting from coolnatedawg: i notice you do a lot of board pressing now. why dont you try doing that on DE day instead of after your wave loading. I typically do my speed work then a heavy tricep excersize like close grip or boards. i couldnt see myself doing boards after wave loading. ============= I am doing a a heavy tricep exercise on my DE day. (A heavy 3x3 Close Grip) I was just doing the board to get used to them.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/08/31, 05:42 PM Me personallyI can't get a good arch, and my feet aren't on the floore....and it just feels awakward and unnatural. TO me anyways... ============ Quoting from coolnatedawg: i got a question that doesnt seem necessary for a new thread, so sorry for the mild hijack. how come decline bench is never mentioned in ME work? i have yet to see anyone recommend that and im just curious. im sure its an easy answer, but still im interested. again, sorry pemdas... ============= -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/08/31, 08:43 PM DE Lower Squats 175+Purple Bands 2x9 These were weird today. I was fast on some of them and kind of slow on others, but I still think that they went well. Speed Pulls 315x1x10 - felt really fast today. GMs 185x6x4 - I as getting more comfortable with these. Back Hyper Extensions 80x4x6 Side planks 60sec x 2 Front planks 60sec x 2 -------------- Light bulb shaped people are easy to push over!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/01, 12:18 AM i guess it would make sense about the feet and arch. but wouldnt increasing your decline bench make it easier to do more weight with an arch? depending on your arch, some people are essentially doing an decline press anyway. obviously there are other things involved, but i guess im just trying to get some thought on it...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/01, 09:18 AM I definitely think that it can be used to get used to handling more weight.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/01, 10:12 PM Metal metiltia uses them in a close grip type fashion.. -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/02, 12:08 AM so maybe its just not westside thing...
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/02, 12:49 AM guess so..it just feels weird to me...dunno..maybe I should do it lol -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/02, 04:17 PM DE Upper 115+minis 3x9 (wide,med,close) I didn't really feel that fast today. I think that I pick a weight that was too heavy. 95 felt super fast last week, so I went for 115 this week. I should have picked 105. Close Grip 205x3x3 - first 2 reps on all sets were fine. The damn third rep was slow on all of them. 1 Arm BO DB Rows 95x3x8 95x1x6 - I probably had 2 more reps, but they would have been shit, so I stopped. Rope Push Downs 105x4x8 Face-Pulls 95x5x8
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/02, 04:36 PM Time to change accessory work. I am going to DL this week. Then I am going to do box squats with a safety bar for the following 3 weeks. ME lower Bulgarian Split squats Natural GHR Planks 1:15-30 no extra weight Leg Raises DE Lower Still want to work on GMs Dimel deads Ab pull downs Planks 45sec with weight I am going to stick with waves until I stall. Then I will switch to floor press. ME upper Lying Barbell Triceps Extensions One-arm Db press Chin-ups Front raises DE Upper Incline Close Grip Chest Supported Rows Shrugs One are push downs. I plan to test my maxes on week 9...so first week in oct. If any one has comments on my plan please feel free to comment.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/02, 07:26 PM That DL stands for deadlift in case anyone thought it was deload. I want explain the reason that I chose these exercise to see if anyone has any comments My object for the next 4 weeks is strengthen my abs because this I what I determined to be my weakest point. I plan on doing the split squats with a db in one hand resting on my shoulder because it makes it harder to balance sneaking a little more ab work in there. Another key exercise is the one-arm db press. Because I plan on switching to floor press, I feel like I need to add some accessory work for the bottom portion of my bench. The one arm thing just adds some additional ab work.

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