Impact of Westside Method
I was wondering about the impact of the Westside Barbell method so decided to go for max 1 rep squat followed by deadlift. This is after an effective two weeks off (with two workouts during those two weeks), having a pretty bad cold coupled with Aleve Cold and Sinus. My head was not into the lifts but ended with a 455 lb bench and a 455 deadlift with room to go up another 30-50 lbs on each.
The plan is to now sink in more with the program and then do one rep tests on all of the lifts in March about a month before the competition. Planning for my final lifts at nationals to exceed 500lbs on both of these and goal to break 400lbs on bench still.
Lost Workouts
Unfortunately, there are those times when work gets in the way of training. This past week has been one of those times. A major failure of a piece of equipment at a customer changed my plans for the week and had me driving between Kansas and Dallas from Chicago (with upcoming travel to Evansville, IN this week). With the equipment I need, it has mostly been a drive. The 16 hour days plus travel (driving an average of 7-11 hours multiple times) is a major setback in sleep, diet, and access to the gym.
Luckily in the upcoming week I have found a powerlifting gym in Evansville that hopefully will be available so that I can get in a few days a week.
In the meantime, I have also obtained all of the bands that my coach suggested, a special strap for bench warmups he recommended, Westside Barbell materials and videos, and just purchased a box squat assembly that is portable so that I can bring it to the gym. Due to some of the issues I have had with my hands and that the health club I use will not allow chalk, I have also obtained some special sprays from EliteFTS that act as sticky and antibacterial. The cool thing is that the sticky lasts only for seconds - long enough for the lift - without any mess.
Now, I don't think I would use the stuff in a competition, but I will try it at the gym tomorrow.
Sunday I should be back on track. I am looking at doing box squats at the percentages suggested and then work on glutes and hams.
If I am able to access the gym in Evansville on Monday, it will be max effort bench followed by max effort squat/deadlift on Wednesday. Then bands again on Friday and Sunday.
Keep on your goals! I am hoping that this deviation will not have a negative impact on my April 15 competition goals! We will see!
Max Squat Day
Something is working! Got to 435lbs one rep on box squats (parallel) and may have been able to go further. Felt really good! Followed with sets of shrugs from 315lbs to 585lbs, band work, followed by sets of high rep glutes.
Tomorrow will do light, high rep bi/tri and crunches. Saturday will be chained deadlifts.
Challenge today was a six hour drive to central Illinois and back with a 2.5 hour sales call. Legs, thighs and knees were extremely tight. Watched food intake with an egg beater omlette for breakfast, coffee during drive, protein shake and banana on the way back. Pre-workout drink, post workout protein drink, light chicken and veggie soup for dinner, popcorn and an orange.
Weight has been dropping, as have waist measurements. Other measurements and lifts continue to increase.
Weekend Workouts
It has been an interesting weekend which will result in a day off from the gym tomorrow. Basically, did four days heavy in a row, which is normally not recommended!
Saturday was spent at Progressive Sports Performance with my trainer, Erv Domanski. The personal training session started with tips and tricks on speed box squats, some additional programming, and a few new exercises to work through weak points. The challenge was that the information provided by Westside Barbell on their program was not easily understood. Now it is. Following a 20 minute break we started into good mornings with chains. I got through 405lbs (plus chains) but failed at 455lbs - too big a leap. Finished the 2.5 hours of workout with reverse hypers which felt fantastic!
Today was a little different. My scheduling is still off, so decided to get in max bench day. This included my first attempt at floor bench using a matt through 335lbs for a single for a full rep and then two partial reps at 335lbs (see video). I followed this with dumbell triceps for sets of 20-25, reverse barbell rows at 245lbs for sets of 12, rope rows at 200lbs cable for sets of 20, dumbell rows at 120lbs for sets of 10, and arch situps with a 6"x36" roller. Need the one day to recover before Erv shows me speed bench routines on Tuesday.
I am also continuing to lose weight as I gain strength. The key is continuing to be active and eating healthier food. I am using supplements to ensure that I am not falling short on protein and creatines.
Travel Week
Traveled to Atlanta for a Society for Maintenance and Reliability Professionals, Inc. (SMRP) this week from Tuesday morning until Thursday afternoon, which interrupted the lifting schedule. As a result, I had to do the Wednesday workout on Thursday with the Friday workout the day after plus I will have a session with my trainer on Saturday followed by a workout on Sunday and Monday.
Actually, I kind of miss getting into the gym every day!
Yesterday I went ahead and mixed things up a bit and did band box squats (speed squat) at 315 using the light bands, then singles with deadlift (at 275) using bands. That was interesting with the light band because the first couple of attempts I was unable to lock out at the top. Then I finished with heavy shrugs.
Today I did speed inclines with the light band at 185 followed by high rep triceps cable pushdowns, high rep chest supported rows through 315lbs, and high rep anterior deltoid raises at 40lbs. A little sore and wondering how much I will have in me tomorrow.
I did assist Max with his bench shirt workout which is the first time I assisted an equipped lifter.
Workout Vampires!
OK, not the type that suck your blood, but definitely the type that drain you!
Sudden and extreme changes to your workout program, negative attitudes of other people, some people just drain, stress at work, stress at home, lack of sleep, over-training, over-working, diet, and a variety of other physical and emotional vampires! How do you deal with those?
I had probably the worst combination today. A major vampire attack that dropped my max workout day (1-rep bench today) to about 50lbs less than where it should have been. Had to drop the other lifts in the workout by about 20%, but I did muscle through it. Felt tired, lethargic, and generally not into it. But I did make it no matter how many excuses I was making to myself.
While I am traveling tomorrow I plan on reviewing what was different the past week to see what happened. I am continuing to lose weight and my diet is reasonable, so that was not much of the issue. I do know I was a little dehydrated today and that there were some unusually high work stresses today. We'll see if the changed program has had an effect when I am with my trainer on Saturday.
Now, I am going to rest and recharge! (oh, and pack) - and figure out whether I need holy water or a rare steak!
Squat and Deadlift Speed
First day of bands following the Westside Barbell method - well, actually, preparing to follow the program. First things first, learn how to deal with bands. This isn't my first time, I have been exposed to bands during training at Progressive Sports Performance with good mornings last weekend.
After reviewing the Western Barbell "Book of Methods" and associated tapes (DVDs), I put together a 75 minute workout and applied it. The workout progressed as follows (45-60seconds between sets):
1. Box Squat warmups - bands stretched to 5ft at the top X 8 followed by 135lb plus top 41lbs band stretch x3; 185lb + band x2; 225lb + band x 2; 275lb + band x 2
2. Box Squats - includes band as above: 12 sets of 315lb+band of 2 reps.
3. Deadlift warmups - 135+band x 2 with bar high by 1.5 inch; 135+band x 2 with bar deficit of 1.5 inch followed by 225+band x 1.
4. Deadlifts - 10 sets of 275 plus band of 1 rep.
5. Dumbell one-arm pulls - 120 lbs with 3 sets of 8 reps.
6. Abs (Crunch machines) - 100lbs for 50 reps followed by oblique crunches 20 per side at 100lbs.
7. Hypers - 25 times no weight (ran out of steam at this point)
A number of self-critiques on this one. My knees too far forward on box squats; need more speed; need wider stance; deadliest - need to stop swinging away, need to get butt deeper.
When I start the real cycle after next week (travel), then I will be using light, medium and heavy bands rotating for each type of lift. The bands used above are 'ultra-light,' or 'mini' bands. The key to this is that I can feel the workout, especially with the reduced rest time.
Tomorrow is an off-day then Monday will be a heavy day. Next Friday I will start the cycle. The cycle should follow: Monday heavy squat/deadlift (max effort); Wednesday Max effort bench; Friday Dynamic squat/deadlift; Sunday is dynamic bench press.
All the best and remember - you ain't lifting if the bar ain't bending!
First Day of Bands
So, I am not yet following the Westside Barbell method completely yet. I am still trying to understand it plus get used to bands during lifting. The Westside method recommends that you don't do the actual lifts, but work around them and you will become stronger. I broke that rule, as well as the weekly schedule, but I had futzed that up anyways. The basic plan is that I have a business trip this week and will start into the program immediately after. With my job, this is important.
I used the 'mini-bands' which I wrapped around a set of dumbells making the length a minimum of 5 feet and a maximum of about 7 feet? I estimated the bands (pair) to add 32.9lbs at the bottom and 46.1 lbs at the top. For the first time out I warmed up with the bar and bands, then added a pair of 45s for 135lbs plus the bands. Lifted for 4 reps. Then with 45 seconds between sets did twelve sets of three at 185lbs + bands. I calculate that as a total load of 8100lbs.
The concept is that the body can only produce maximum force for no more than three reps for bench (2 for squat and 1 for deadlift, as I am interpreting the stuff). The idea is to go for 50% band speed reps during the first week, 55% and 60% the following weeks. I think the form was reasonable, I will have to video it and check it out later. It is interesting because it is not as steady as you think the first time.
Based on the program, I then immediately did heavy triceps at higher reps, t-bar rows for medium reps, and deltoid front raises at medium reps. I will have to verify that is the correct method, but it definitely feels interesting. I did not feel particularly worn or exhausted during the workout, but I can definitely feel it now. Total time lifting = 50 minutes.
Announcements: Erv Domanski and Progressive Sports Performance are organizing the APF/AAPF Illinois State Meet. I will include details once they are posted. I do plan on competing on the March 23-24, 2012 meet!!
Work is towards the APF/AAPF Nationals in Burr Ridge April 13-15, 2012. Planning on using the Illinois State meet to see if this program works three weeks out from Nationals.
Tomorrow I will try bands with box squats and deadlifts. However, I plan on reviewing the Westside Barbell DVD on the squat workout before the gym.
Happy Lifting!
Transition to New Program
Bands, straps, training materials (books/videos), roller and stick have arrived after my workout today. I am working through the new materials (a lot of it!), working on the ISSA training course, and working on several research and development projects related to work. There is a lot of transition going on at work, the gym and home. Transition/change is good - it helps make you stronger.
I did not sleep well last night coupled with a high salt dinner out last night and for lunch today. Enough that I exhausted quickly. I also found that the stick felt good, but I seemed weaker - muscles not tense enough. My knees bothered me a bit, as well, most likely because I was on my feet a lot (concrete floors) and up and down concrete steps all day.
Need to increase water consumption and reduce salt again. My weight is still dropping about 0.5-1lb per week (and sometimes faster) which is great!
Interim Training
While awaiting the Westside Barbell information I reviewed information on their program via their website. Not easy to figure through several of the items, in particular, the order of workouts. The Youtube videos did assist, so I was able to get things started today with a "Monday Max Day" except I worked in some of Erv's suggested programming. Although we covered bench on Saturday, I figure the best option would be to get right into the program with bench while I am waiting on equipment (i.e.: bands) for squat and deadlift.
Not perfect for the program, I am sure, but heck, I have been unable to lift my arms for most of the evening. Decline Benchpress through 345 for two reps (decreasing reps). Then focused on back and triceps for high reps. Rows from 90 to 180lbs for sets of 20 with progressive weight; seated chest supported rows at 225lbs for 3 sets of 14 reps; tricep pushdowns with elbows out from 100lbs through 130 lbs for sets of 20 down to 12 followed by tricep cable extensions at 100lbs for 4 sets of 12; and crunches for 45 reps at 100lbs. Will expand the program on the next cycle.
It should be interesting to see how the new program works. Feels great!