Illuminati's Training Log

[Illuminati]

I have decided to start a training log so that I can track my progress towards my goals. Currently I can squat 565, bench 405 and deadlift 525. My goals for this year is to hit a 700 squat, bench 450 and deadlift 600 at 198, for a total of 1750. This would give me an elite total in the 198 class. (http://elitefts.com/documents/elite.htm) My other big goal for the year is to stay injury free. I train with a modified Westside Barbell routine.


16Jan06
DE Squat/Deadlift

Squats
135x5, 225x5, 275x5, 315x5
Box Squats w/ Green Jumpstretch Bands
275x3,3,3 295x3,3,3 315x3,3,3
Speed Pulls w/Green Jumpstretch Bands, on a 2 inch platform
275x1 for 10 sets
Hammer Curls
50x10 55x8 60x8
Reverse Barbell Curls
80x10 90x10
Weighted Sit-ups, feet straight out in front of me
115x10,10,10,10

17Jan06
DE Bench
Speed Bench w/lights*
135x3,3 155x3,3,3,3,3,3
Close Grip Bench
225x8 255x5,5 275x3
Tate Presses
50x10 60x10,10,10
Seated Rows
220x5,5,5

*I broke my mini’s. The lights are just too much band tension for me on a speed bench day. Gonna have to use chain till my new mini’s arrive.


19Jan06
ME Squat/Deadlift
Standing GM’s
135x5 185x5 225x3 275x3 315x3 365x1 385x1 405x1 425x1
Snatch Grip Deadlifts
225x5 275x5 315x5 365x4,4,4,4
Hammer Curls
50x10 55x10x60x8
Weighted Sit-ups
105x10 115x10 130x10,10,10



I have got to say that Snatch Grip Deadlifts are a very humbling lift. 365 felt heavy. My entire back is sore. Went into today’s lift still sore from Monday’s workout.

 

[nelmsjer]

I'm glad you'll be journaling here, Illuminati. I think a lot of WSB questions will be able to be answered right here in your journal. Thanks!

 

[Illuminati]

I'm glad you'll be journaling here, Illuminati. I think a lot of WSB questions will be able to be answered right here in your journal. Thanks!

That's kind of why I decided to put it here. keep in mind that i have modified the days to fit my schedule, but have still followed thier protocol...DE days should be 96hrs after ME days, and ME days are 72hrs after the DE days. typical program would be:
Mon: ME Squat/Deadlift
Wed: ME Bench
Fri: DE Squat/Deadlift
Sun: DE Bench

typically westsider's don't pull that often. i haven't been too happy with my deadlift, and feel that i need to concentrate on it a little more, so you will see in the next 8 weeks that i will be following my ME movement up with some sort of pull on the weeks that my ME movement isn't a pull. Did I lose you yet? Weeks 1 and 2 I am doing standing GM's, followed up with Snatch Grip Deads. Week 3 Box Squats followed by Snatch Grip Deads. Week 4 the ME movement will be a pull, probably with bands and chains.

 

[nelmsjer]

I'm tracking very well. Good explanation.

Regarding the use of bands and chains, what is the "training age" at which someone should start using them? Also, are you purely into powerlifting, or are you geared toward the concept of athleticism?

 

[Jim Ouini]

Speed Pulls w/Green Jumpstretch Bands, on a 2 inch platform
275x1 for 10 sets

Snatch Grip Deadlifts
225x5 275x5 315x5 365x4,4,4,4

Do you feel like your deadlift weakness is off the floor? I tried pulling off a reebok step with my (I think) light mini bands awhile back. Even tried some snatch grip lol

Anyway it'll be interesting to follow a WSB journal in real time.

 

[Illuminati]

I'm tracking very well. Good explanation.

Regarding the use of bands and chains, what is the "training age" at which someone should start using them? Also, are you purely into powerlifting, or are you geared toward the concept of athleticism?

what do your mean by "training age?" if you are referring to how old someone is, then there really is no rule. if you are talking about training experience, then i would say that someone should be at least a Class 2 powerlifter. (see the link in the first post.) your level is determined by your total (squat + bench + deadlift) and your body weight.

me, i am purely into powerlifting now. if i was younger, i would be into it for improving my athletic performance, but my time for that has come and past. now i have my eyes set on getting an elite total. maybe i am setting the bar a little high in regards to my goals for this year, but, if i shoot for the stars, i'll at least hit the moon.

 

[Illuminati]

Do you feel like your deadlift weakness is off the floor? I tried pulling off a reebok step with my (I think) light mini bands awhile back. Even tried some snatch grip lol

Anyway it'll be interesting to follow a WSB journal in real time.

which bands do you have? are they the jumpstretch? if they are, and the bands were purple, then you were using the lights, the big green bands are the averages, and the big blue ones are the strongs.

my weak point in the dead...try to figure this one out....i rack pulled 600 from mid shin. the following week, i maxed out on deads. pulled an easy 525, so i figured to make my next attempt at 550. pulled the 550 fast to my knees, but failed at just above where i had pulled the 600 from. doesn't make sense to me.
i used the bands on the speed pulls to help me with my top end of the lift. i did them on a platform so that i could get more tension out of the bands.

 

[Madcow2]

Rack pulls are close but they are never exactly the same as the position you wind up in when doing a full pull and you have the benefit of being able to alter leverages to put yourself in the best position to break it from the rack whereas from the floor - you are where you are so to speak. Plus, you've also been doing work to get the bar there so you aren't exactly fresh.

My thought is, that you have an issue with strength in the bottom half. If you can improve your bottom (which obviously you are training for) and, this is big, carry more speed into the top half rather than grinding to an exhausted halt, you'll be able to get that more powerful lockout moving to pick it up. It's probably good for a lot, you just need to get that bar moving and up enough to leverage it.

 

[Jim Ouini]

I have some bands from Iron Woody - I just looked it up again and it's a 'super-mini' and says 10-50lbs.

I remember now, I was pulling off a step to help my starts and had the band to work on my finish. Kind of a kitchen sink thing. Not sure it helped me any but it was kinda fun messing around with it.

 

[Illuminati]

Rack pulls are close but they are never exactly the same as the position you wind up in when doing a full pull and you have the benefit of being able to alter leverages to put yourself in the best position to break it from the rack whereas from the floor - you are where you are so to speak. Plus, you've also been doing work to get the bar there so you aren't exactly fresh.

My thought is, that you have an issue with strength in the bottom half. If you can improve your bottom (which obviously you are training for) and, this is big, carry more speed into the top half rather than grinding to an exhausted halt, you'll be able to get that more powerful lockout moving to pick it up. It's probably good for a lot, you just need to get that bar moving and up enough to leverage it.

this is exactly what i am trying to do. increase my speed. if i can pull faster, i'll carry momentum, and blow right through any possible sticking points

 

[Numani]

I know when I really focused on deadlifts. I purely focused on speed using bands sometimes as well.

One thing i saw was my rack pulls were about 80lbs lighter than my best deadlift. The leverage was so different and I also pulled sumo style so i guess that made it very different!

 

[asdfzxcv]

I look forward to following your journal Illuminati,you have some very impressive numbers.I am curious as to how long you have been using the westside method of training.I realise it differs to meet individual needs but how long have you followed the basic principles of westside?

Good luck with your goals .

 

[Illuminati]

I look forward to following your journal Illuminati,you have some very impressive numbers.I am curious as to how long you have been using the westside method of training.I realise it differs to meet individual needs but how long have you followed the basic principles of westside?

Good luck with your goals .

i am going on my third year now. i had a little break in training last year, when i slipped a disk in my lower back. i am just now getting back to where i was before the injury

 

[Chambewy20]

I have decided to start a training log so that I can track my progress towards my goals. Currently I can squat 565, bench 405 and deadlift 525. My goals for this year is to hit a 700 squat, bench 450 and deadlift 600 at 198, for a total of 1750. This would give me an elite total in the 198 class. (http://elitefts.com/documents/elite.htm) My other big goal for the year is to stay injury free. I train with a modified Westside Barbell routine.


16Jan06
DE Squat/Deadlift

Squats
135x5, 225x5, 275x5, 315x5
Box Squats w/ Green Jumpstretch Bands
275x3,3,3 295x3,3,3 315x3,3,3
Speed Pulls w/Green Jumpstretch Bands, on a 2 inch platform
275x1 for 10 sets
Hammer Curls
50x10 55x8 60x8
Reverse Barbell Curls
80x10 90x10
Weighted Sit-ups, feet straight out in front of me
115x10,10,10,10

17Jan06
DE Bench
Speed Bench w/lights*
135x3,3 155x3,3,3,3,3,3
Close Grip Bench
225x8 255x5,5 275x3
Tate Presses
50x10 60x10,10,10
Seated Rows
220x5,5,5

*I broke my mini’s. The lights are just too much band tension for me on a speed bench day. Gonna have to use chain till my new mini’s arrive.


19Jan06
ME Squat/Deadlift
Standing GM’s
135x5 185x5 225x3 275x3 315x3 365x1 385x1 405x1 425x1
Snatch Grip Deadlifts
225x5 275x5 315x5 365x4,4,4,4
Hammer Curls
50x10 55x10x60x8
Weighted Sit-ups
105x10 115x10 130x10,10,10



I have got to say that Snatch Grip Deadlifts are a very humbling lift. 365 felt heavy. My entire back is sore. Went into today’s lift still sore from Monday’s workout.

On Lower Days, do more posterior chain stuff, pull throughs, reverse hypers and GHR's if you have them, 45 degree raises, romanian deadlifts, seated leg curls with band, stuff like that. On speed pulls, might do 6 sets instead of 10, looks like you have a pretty good work capacity but it looks a bit too much.

Would do hammer curls and stuff on an extra day or before a bench day, also there aren't any shoulder exercises, need to work front and rear delts, front plate raises, side laterals, face pulls, seated DB cleans, that sorta thing.

You do have some good numbers so keep up the good work...

 

[Illuminati]

On Lower Days, do more posterior chain stuff, pull throughs, reverse hypers and GHR's if you have them, 45 degree raises, romanian deadlifts, seated leg curls with band, stuff like that. On speed pulls, might do 6 sets instead of 10, looks like you have a pretty good work capacity but it looks a bit too much.

Would do hammer curls and stuff on an extra day or before a bench day, also there aren't any shoulder exercises, need to work front and rear delts, front plate raises, side laterals, face pulls, seated DB cleans, that sorta thing.

You do have some good numbers so keep up the good work...

you make a very good point. i'm following a squat/dead program that was layed out by Eric Cressey. that is why the reps on the speed deads.
you are right, i do need to put more posterior chain stuff in, and move the bicep work to another extra workout day. i was kind of wiped out after those two squat/deadlift workouts, so i cut it kind of short. no reverse hyper machine. i can add in band curls, pull throughs, romanian deads...
i don't do shoulders every week, that is why there is none for this week.

 

[Illuminati]

20Jan06

ME Bench

3 Board Press
135x3 185x3 225x3 275x3 315x3 365x1 405x1 425x1 435xF

Lying EZ bar ext.
95x10 115x10 125x8,8

Tate Presses
55x10,10,10

Chest Supported Rows
90x10 135x10,10,10

Bent over Flies
20x10,10,10

Front Raises
40x10 45x8,8

Days like today really put me in my place. Got on the scale today, and weighed in at an even 200. Lost a lot of weight traveling across the country. With the loss of weight, comes a loss of energy. Guess that means I need to put on some more weight, get my numbers up, and then drop back down into the 198 range. Overall, with all things considered, I feel pretty good about this week. Cham...those last two exercises were for you.

 

[Illuminati]

SOME QUOTES TO LIVE BY:

Dreams can become reality, ONLY if you are willing to work hard enough. Nothing in this world comes easy except failure. You bust your butt, and pour out your blood, sweet and tears into what you are doing.

-Scot Mendleson​

When lifters have a sticking point, don't train the sticking point, train just under it. It's the point under the sticking point that is causing the bar speed to fail.

-Ricky Dale Crain​

Each of us want to become stronger and faster, but the only thing that matters on meet day is that you overcome the weight.

-Brent Mikesell​

We all make gains in strength when we share our knowledge. It is when we keep them a secret that we stop making gains.

-Brent Mikesell​

 

[Illuminati]

DE Squat/Dead

11" box warm up
135x3 185x3 225x3 275x3 wasn't feeling the height

14" speed squats (no bands)
275x3 8 sets

speed deads (sumo stance)
275x1,1 315x1 7
405x1 455x1

back extensions light band double choked
3 sets of 8

seated leg curls w/ average bands
3 sets of 8

pull throughs
130x10 4 sets

i should have crawled under a rock and stayed there. my speed sucked ass on squats today. moved to sumo deads. pulled w/ a lot of speed. so i did a couple of heavy sets

 

[Illuminati]

DE Bench

Bench
used 50lbs of chain
bar x 5 135x5,5
speed bench w/chain
185x3x9 sets

Close Grip bench
225x8x3sets

Elbows out Ext.
50x10x3sets

Bent Over Rows
225x8,8 275x5

Go some pain in my back where I screwed up my disk last year. Stopped the workout at that.