Whiskey, War, Suicide, and Guns

Weighed 207 tonight. Now that the dust settled I have lost 5 pounds this week because of the flu. *starts gorging* I'm never going to make it to 220.
 
12/17/07 - Monday - DE Upper

Felt good, decided to do RE today.

Bench:
225x13 (PR)
60 sec rest
185x17
60 sec rest
135x30

Kroc Row:
8x90
8x100
8x120 (PR)

Will work up to 20ish reps with the 120's over the next few weeks.

DB Mil Press:
6x65's (too heavy)
10x55's
10x55's
8x55's

Face Pulls:
3x12x100

YTWL:
2x8x12's

Tate Press:
8x45
8x45
10x45
 
12/19/07 - Wednesday - DE Lower

Clean Pull from Hang:
4x135
4x135
4x135
4x135

Speed Deadlifts 2" Deficit:
8x2x225+Doubled Mini Bands

This seriously took me about half an hour to find the optimal way to rig this whole deal up. Wound up using 100lb DB's with the bands folded in half, wrapped three times around the handle and choked.

Olympic Pause Squat (oly shoes only gear):
6x225
6x225
6x245
6x245

ATG, rested 3 seconds at bottom with hamstrings on calves. I got the "your knees are going to explode that deep" speech from old man ninja who shadow boxes with 5lb dumbells and is always preaching the functional training. Told him to eat shit and die. Really I just politely nodded and told him I had it under control.

45 Degree Back Raise:
10x50lb curl bar
10x50
10x50
10x50

Shrugs, Leg Raises

 
How did the DL lifts with bands go?

I get comments about depth and weight on squats a lot. I once had a guy tell my I was going to die when I set up with 405. After I did it, he looked at me and said, "You didn't have to make it look that easy..." I then argued with him about proper depth. He never said anything about squats to me again.
 
I absolutely loved the banded deadlifts. It's an awesome movement. The only natural way to pull with them is explosively as fuck to outrun the resistance. Perfect for a DE movement.
 
How much longer do you have left on WS4SB? What program is next?
 
I don't do WS4SB, I follow the Westside principles of DE/ME Upper/Lower split. I'll do it as long as I keep making gains, which provided enough variation, should be forever I'm interested in powerlifting.
 
The part I don't understand is I hear sportscasters saying that the Bills lost because of the snow, as if to say that it nevers snows in Buffalo? Wtf.
 
Donut62 said:
The part I don't understand is I hear sportscasters saying that the Bills lost because of the snow, as if to say that it nevers snows in Buffalo? Wtf.
Click to expand...

Exactly, the lost cause they suck....Eternally.

*curses the heavens*
 
At least they have made it to the Super Bowl. We don't even have that luxury.
 
Of yeah 4 times in a row we lost.

Have the Indians won a world series or is Clevland devoid of any type of World championship too?

I think Clevland and Buffalo are ranked 1 and 2 for most tortured sports fans.
 
12/20/07 - Thursday - ME Upper

Driving back to Yompton for the next week tomorrow after lunch at work, so I had to move this workout up one.

SOHP:
95x8
135x3
155x3
175x1
195xPHAIL
185x1 (Ties PR)
185x1
185x1

Gheyness.


DB Bench:
10x90
10x90
10x90
8x90

Chest Supported Row:
8x45+45+45+10
8x45+45+45+10
8x45+45+45+10
20x45+45

Seated DB Clean:
3x12x25's

BB Curl:
3x10x95
 
12/26/07 - Wednesday - DE Lower

First time lifting in 5 days since I was back home for Christmas. Did 8x100 yard sprints and some bodyweight circuits while at home.

Speed Pulls:
8x1x245+Dbl. Mini's

Speed Squat (Low Box):
8x2x225

Haven't squatted off a box in ages, and I set the box pretty low, so took it light and didn't use any accomodating resistance just to get the feel. I'm slow as shit off the box, so I think this will be good to fix some weakness I have right out of the hole.

RDL:
10x225
10x275
10x285
10x285
10x285

Shrugs:
3x10x365

Seated Calf Raises:
3x15x365

I haven't done any calf work for probably 2 years. They are already sore as fuck.

DOH Bar Holds:
315, 365, 365

No watch or clock handy, so no idea on the times.
 
Haha, fixed it. I guess "as long as possible" would be a better description.
 
Also, I should add, I lifted in my knee sleeves for the first time today. I'm kicking myself in the ass for not getting some sooner. My left knee has always bothered me since I fucked it up in football, and the sleeves really made them both feel bulletproof today.
 
I use started using sub wrestling knee pad thingies and my knees feel much better than usual. I advise everybody over 25 or whatever to get something of the sort.
 
Are you going to start using bands on DE squats? I think squatting with bands has helped me quite a bit. I first time I tried it, however, I thought my low back was going to explode. It took me a couple of weeks it get used the bands trying to throw you into the floor.
 
Yes, I will. For this first 3 or 4 week cycle I'm just going to use straight weight.
 
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