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Pemdas Train Log

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Devinm Posts: 270 Joined: 2006/06/01	2007/09/24, 10:55 PM getting strong dude! congrats on ur PR -------------- Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/25, 12:47 AM damn dude. awesome job...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/25, 08:46 AM Its starting to get up there. I pretty sure that I will be good 500 before the year is out.
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/26, 08:33 PM ME Upper 2 Board - I let the weight sink in and paused for a second. This was my first time doing this as a ME movement. Warm-up...no boards 135x3 155x3 175x3 195x3 Added Boards 225x1 245x1 265x1 - I was hoping for to hit this today. 275x1 - (Base line PR) Holy nut sacks, I didn't see this one coming. 1-Arm DB press 65x4x10 BW = 182 today Chin-Ups BW+45x3x5 BW+45x2x3 Dips BW+70x4x6 - Didn't see this coming either. I was going to use 60, but I didn't feel like put three plates through the chain, so I said f&ck it and just went for a plate and quarter. Decline Sit-up 10lbx4x6 Great Fing Day. DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/28, 08:15 PM DE Lower Box Squats 175+Chains 10x2 - I was happy with this today. I wasn't expecting to feel that fast today, but I surprised myself. Speed-Pulls 325x10x1 - Again, I felt fast. SLDL 235x4x8 Side Bends 85x4x6 each side DONE!! I was going to deload next week, but I am still feeling really good and I continue to make great progress, so I am putting it off until I feel like I need it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/09/28, 10:58 PM what % you use for speed pull's on deads? 65%? -------------- \"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	2007/09/29, 09:35 AM I don't know. whatever 325/475 is. I tried with 50% and the shit was just too like. I have been doing it with 315, but I decided to give 325 a shot. It still felt fast so I went with it.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/09/29, 09:53 AM its like 68%. hey pemdas, have you set any short term goals for yourself? as in like i set a 3 4 5 goal for myself by the time the year ends. im curious as to what yours are...
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/29, 11:45 AM Sort of, but mostly I just want to get stronger. My short term goals are always plate and quarter counts. For example, A 275 bench, 405 squat, and 495 dl. I will hit all of these before the year is out. I set out this year with the goal of hitting a 500lb deadlift. I am on a pretty good track to hit it before the year is out. A 545lb deadlift will be my next goal 3xBW. I want a 1200+ total raw at my next meet, which probably won't be until may of next year. Long term, I want to total elite in the 181's or 198's.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/29, 05:58 PM I know I said this already, but next time I'd really prefer if you ate something in between event and lifting sessions. Just something to consider. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/29, 06:16 PM hahahaha.... your right I should have but oh well. A bunch of stuff day. Tire Flip Big one took 3 of us 4 flips Smaller one with 2 of us 5 flips Farmers Walks about 100 feet. I wasn't timing anything 115 165 185 205 Clean and press (as many as I could in 60 secs) 105x15 Did a little bench work after since I am not going in tomorrow Speed-Bench 100+chains 9x3 Decline Close Grip 225x3 235x3 245x3 DONE!!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/29, 08:02 PM You're farmers walks are all 17.5lbs light per hand. If I remember correctly you guys ended at what would have been 225per hand if I had the right collars. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/29, 09:06 PM The bar weighed 45lb? -------------- Light bulb shaped people are easy to push over!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/09/29, 09:52 PM 40lbs. 2.5lb collars plus 1.25lb collars. 43.25lbs total. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/09/30, 08:30 PM ============ Quoting from wrestler125: 40lbs. 2.5lb collars plus 1.25lb collars. 43.25lbs total. ============= Sweet... My traps are burning today. Actually, my whole body is burning. Good shit.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/01, 08:54 PM ME Lower Squats 135x5 185x3 225x3 275x2 315x1 365x1 405x1 - BAM 10lb PR It went up so easy I had to do it again with some watching to make sure I got depth. 405x1 - Good to go!!! 410x1 - 15lb PR 4 plate squat 4 plate squat 4 plate squat!!!! Sorry, but I am really excited about this. GMs 135x8 185x8 225x3x4 Pull-Throughs 160x10 170x10 180x10 190x10 Ab-pulldowns 115x5 120x5 125x4 130x3 DONE!!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/01, 10:05 PM Congrates I stil have 4 weeks left on Russian tell I can max:( -------------- \"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.
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/10/02, 08:39 AM Your squat has gone from 375 on 8/6 to 410 on 10/1. That's 35 pounds in not even 2 months. What do you feel is the biggest part of that jump? Is it your specific training, the wave training, accessory work, or is it just lifting and eating like a beast? What is your diet like on average?
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/02, 09:14 AM I only hit 370 2 days before I hit 375 so its more like 40lbs. I put 40lbs on my DL too. I started training using a westside template when I started this log. I believe the max effort work contributed significantly. Before this I did singles ever few months and mainly stayed in the 3-5 rep range. So, I believe part of it was learning how to handle heavy weight. SLDL or RDLS - I kind of do a hybred of the two. This is my best hamstring exercise plus it hits the lower back. My lower back definitly got a lot stronger over the past few weeks. Pull-throughs - My biggest weakness was learning how to pull my hips through better. Speed Work - Now, I am not entirely sure if the speed work itself was a big factor, but it made me more aware of bar speed. More recently, I have been focusing on moving the bar faster on all my reps. Before I was just moving it enough to get the weight up. Now, I explode on every rep. Food - I gained 5lbs over the past 2 months. I don't eat that great. Morning Metabolic Drive Complete - I hate eating right when I get up so stuff a shake down my throat. A granola bar once I get to work. Lunch I go out for lunch everyday during the week. I usually eat a sandwich or a wrap and 2-3 days I eat french fries with that. I love FF and it is really hard for me to say no to them. I eat another granola bar or some nuts in the afternoon. Dinner. I have a Surge after my workouts. For dinner I eat a lot of chicken usually baked or stir fry with veggies. I don't eat carbs at night. Well, I don't eat carbs like pasta, bread or potatoes. I do eat veggies. On most nights I drink 1-2 glasses of wine or have 2-3 beers. I know that it could use some improvement, but I love FF and beer. I take fish oils in the morning. Best supplement ever. I have tendinitis/tendinosis in my elbows and it is practically gone since I started taking fish oil. I take BCAA three time day. I am convinced these help with recovery. I also stack BETA-7 with creatine. T-nation had special on this stack one day, so I figured that I would give it a shot. I would have to come off of it to really evaluate the effect, but I feel that it really helps with recover and it makes my feel really good in the gym. I introduced so many new variables it is difficult to say what was the most effective, but I think that they all played a part. I am not one to promote magical supplements, but that BETA-7 shit is pretty amazing. I would recommend it to anyone that wants to give it a shot. T-nation has a article on it if you want to check it out.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/02, 10:31 PM Is that surge the Cola? hows that metabolic drive? -------------- \"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	2007/10/03, 08:32 AM No, I only really like the original flavor. I haven't tried the cola, but I don't really want to. The metabolic drive alright. I would say that it is my favorite thing to eat, but it does the trick.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/03, 08:15 PM ME Upper Bench 1 Board Warm up shit 195x3 225x1 245x1 265x1 Baseline PR 275x0 - Blah I thought that I would get this today...bummer 265x0 - Blah Blah 225x5 235x3 Could decide what to do, so I thought I would try some push presses 135x3 145x3 155x2 - Blah, too worn out from bench Pull-ups BW+35x3x5 BW+35x2x4 Dips BW+75x4x6 - Fing brutal. DONE!!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/04, 01:45 PM since you're on this trunk training kick, you might be interested in hearing that James read the new t-nation article today and immediately decided to build a "slosh pipe". We'll work it into next weeks training. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/10/04, 05:37 PM I just read that man...looks pretty freakin challenging. -------------- 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	2007/10/04, 06:57 PM i feel the opposite.. i guess i need to try it out...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/05, 12:12 AM Think about it. It's a 10 ft pool, so think of how awkward it will be with 40+lbs of water ripping from one end to the other. Either way, we'll find out next weekend. ============ Quoting from coolnatedawg: i feel the opposite.. i guess i need to try it out... ============= -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/05, 11:24 AM oh i know... thats why i want to try it. he felt the same way before he did it... i guess i have to build one to find out..
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/05, 07:58 PM DE Lower Box Squats w/ Purple Bands 155x10x2 185x2 225x2 275x1 - I wanted 2 but did have it in me. Speed Pulls 315x1x10 SLDL 245x6 I stopped here because I felt like shit. I definitely need a deload next week. DONE!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/07, 06:32 PM DE Upper Bench 105+minis 9x3 - Felt fast today. I am glad I am moving up in weight a little. Decline Close Grip 225x3 235x32 250x2.8 - Had a finger on the bar for the last one. Vbar-pulldowns neural grip 140x4x8 Face-pulls 100x4x8 DONE! I took it a little easy today. I definitely need to deload next week.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/08, 07:49 PM Some deload stuff Safety bar box squats 145x4x10 185x1 235x1 GM 95x15 135x4x10 some stretching DONE!
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/08, 09:49 PM couldn't with to use that bar huh? lol Do you grab the front of it...or do you grab the rack and sit back? I've seen these used 2 ways? -------------- \"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	2007/10/09, 08:47 AM I grab the handles and push up on them or try to pull them apart.
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/09, 05:28 PM oh ok....whatt he point of the variation when you grab the rack? sems like cheating? -------------- \"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.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/09, 06:19 PM to have more weight on your shoulders and make it more total body. Some football teams do it. I don't see how you can stay tight though while doing it. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/09, 06:23 PM are we talking using the bar that has the cushions that come over the shoulders? so some people grab the rack? how does the weight balance on your shoulders?
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/10, 12:50 AM my college does 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	2007/10/10, 08:03 PM Deload stuff Bench 100x15 140x4x10 BOR 135x4x10 Chin-up BWx3x10
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/10/11, 08:33 AM Did you ever try the slosh pipe?
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/11, 08:59 AM No, but this weekend I will.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/12, 09:11 PM Test Day Squat Warm-Up 365x1 415x1 5lb PR 425x0 - not happening Bench Warm-Up 225x1 245x1 265x1 - 10lb PR 270x0 DL 405x1 455x1 480x1 - 5lb PR 485x0 I was really happy with today. I hit PRs on all my lifts. Summary of my first westside cycle 9 weeks + 1 deload week Start Body Weight 178 End Body Weight 183 Starting Numbers Squat 370 Bench 250 DL 435 Ending Numbers Squat 415 Bench 265 DL 480 I put 45lbs on my DL and Squat and 15lbs on my Bench...not too shabby. The bench needs some work. Things I learned: Speed Squats and Speed Pulls are very effective. SLDLs are my best hamstring exercise. The pull-throughs and GMs were effective supplemental/accessory lifts. I need to work on abs and pulling my hips though better. I plan rotating Safety Bar Squats and Box Squats, and rack-lockouts into my next cycle. Close Grip and Dips are doing a lot for my triceps. I don't think speed bench is doing much. I plan on trying some rep work for my next cycle. I fail on bench at my one board height. I plan on doing some more 1 board work and floor press in my next cycle. Good Shit...I am hooked
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/10/12, 10:56 PM congrats -------------- \"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	2007/10/12, 11:06 PM so should i try a max day too since i am deloading to get a basis? i have not thought of this, but it would be cool. unfortunately i still need some time as my body is falling apart...
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/14, 03:48 PM RE Upper Bench 185x5x8 I can already tell this going to better than speed bench. I nailed all my reps pretty easily, but I needed to start somewhere. I am going to make a 10lb jump next week. Seated DB Shoulder Press 45x8 50x8 55x8 60x7 At the begin of my last cycle I was falling at lockout. Now I tend to fail 1-3inchs off my chest, so I think that I need some shoulder work. I didn't really know where to start with these, so I was just experimenting. The 60s were pretty tough. DB Rows - Never used the 100s before, so these are all PRs 100x6 100x2x8 100x6 Grip was the limiting factor here. I had a hell of time holding on to them for 8 reps. 1 Arm push downs 40x10 50x10 60x2x8 I just used the right arm. My left tri is definitely stronger then my right, so I am working on fixing that. DONE!!
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/14, 10:06 PM ============ Quoting from coolnatedawg: so should i try a max day too since i am deloading to get a basis? i have not thought of this, but it would be cool. unfortunately i still need some time as my body is falling apart... ============= I have never done this before. The only thing I was really curious about was bench because I haven't done it in 4 weeks. I pretty much already knew were I was with the other two. It was nice to see that I could hit a PR on squat and DL in the same session. If I was using a lot of other lifts, it would have been a good indicator as to weather or not what I was doing was working. It also helped me reevaluate what my weakness were. For example, I don't think that my triceps are the weakest link in my bench anymore. In short, I did it to help with my planing for my next cycle.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/14, 10:06 PM It's about time you started addressing that imbalance. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/15, 08:29 PM ME Lower Box Squats 14' 135x? 185x5 225x3 275x3 315x1 335x1 365x1 375x1 (Baseline PR) 385x0 - Went loose at the bottom. GM 135x10 225x5x6 - This is cool shit. I finally feel ok doing these. Pull-Throughs 180x4x10 Ab-Pulldowns 115x6 120x4 125x4 130x3 DONE!!
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/15, 08:41 PM good work.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/10/15, 08:42 PM oh, and one thing i didnt think about til now, with RE, i know DeFranco typically has his athletes use db instead of bb for bench. i dont know if that is something you want to alter or how you feel about it, just putting it out there...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/16, 12:43 AM DeFranco's athletes don't compete in powerlifting. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/16, 08:36 AM ============ Quoting from coolnatedawg: oh, and one thing i didnt think about til now, with RE, i know DeFranco typically has his athletes use db instead of bb for bench. i dont know if that is something you want to alter or how you feel about it, just putting it out there... ============= What Steve said! Plus, DB work is more like close grip bench and I already do that. I really need the wide grip work.

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