Parabellum's Power Log v2

[Parabellum]

12/20/04 - ME Day week 1 Legs/Back/Biceps/Abs

Neck Machine - Front/left side/ back/right side
25x10, 60x10

Good mornings
barx10, 95x6, 135x3, 155x3, 185x3, 205x3, 225x3, 255x1, 275x1

Pulldowns - wide grip
150x8, 170x8, 190x8

Pull throughs
50x10, 60x10, 65x10

Power Cleans
95x10, 135x6, 185x1 - this hurt my shoulder so I'll drop keep the weight low and add reps for a few weeks.

Rev Hypers
bwx8 bwx10 bwx10

Straight bar curls
45x10, 65x6, 85x6, 105x3

Hammer curls
35x10, 50x10

wrist curls
105x15, 105x15, 105x15

Bent leg situps
5 reps x 4 sets , lol nursing an ab tear.

Leg raises
10 reps x 3 sets

 

[Parabellum]

12/21/04
ME-Bench day - Chest/Shoulders/Tri's

Cuff complex
Flat bench barx25, 95x10, 135x10, 225x3

4 board w/shirt
225x3, 275x3, (315x1 raw, had to do it no pain) 315x3, 365x3, 365x3, 365x3 - had some trouble stabalizing these, lol so I stayed with the same weight. Stopped here, shoulder is getting worn out.

3 board w/shirt
315x5

seated overhead press
bx15, 65x15 x 2 - these hurt , so next session I'll drop done to the bar only and go to 3 sets of 25. I broke my zero pain level rule

Chin crusher - really hits the lower tri head.
bx10, 65x10, 95x6

Dip machine
90x15x2

Dumbell shrugs of incline bench
50x15x3

Seated one arm rows
90x6, 180x6, 270x6

 

[BlondBomber]

Hey, bro. Do you normally schedule two ME workouts back-to-back, or is your schedule off because of this holiday week? I obviously had speed days and ME days back-to-back sometimes, but I never tried that with ME days. I would think that you would be pretty wasted from doing GMs to effectively max the next day. Just curious.

 

[curgeo]

Back to back ME days are not really a good idea. It's also a lot of volume in your first day. You did powercleans and pulldowns and the neck machine which might be to much along with your ME work.

IS this your 1st time doing a Westside program? I had to get used to lower volume workouts when I started because if you don't you will tear yourself apart and the gains will stop.

The second workout looks okay.

You might want to space out your ME days with a day of rest. It really effects your CNS and makes it hard to recuperate for the 2nd ME day.

 

[Devastation]

how's your shoulder p? i would not personally recommend do cleans with your shoulder problem

hope things are going much better for you

 

[Parabellum]

Little bio, 32 yrs old. Been powerlifting for 2 years. I had shoulder surgery in 7 months ago for distal cavicle excission, remove a bone spur and remove a tendon.

I only competed in raw bench meets and have benched 420 in competition. I'm back at it this time smarter and with equipment to prevent injuries.

 

[Parabellum]

Hey, bro. Do you normally schedule two ME workouts back-to-back, or is your schedule off because of this holiday week? I obviously had speed days and ME days back-to-back sometimes, but I never tried that with ME days. I would think that you would be pretty wasted from doing GMs to effectively max the next day. Just curious.

It's just a crazy week and I wanted to fit it all in the heavy work. Plus it's my first offical week back to some sort of schedule so I may be a little over zealous. lol Normally I do Sun, Tue, Thurs and Sat. Thanks for the advice.

 

[Parabellum]

Back to back ME days are not really a good idea. It's also a lot of volume in your first day. You did powercleans and pulldowns and the neck machine which might be to much along with your ME work.

IS this your 1st time doing a Westside program? I had to get used to lower volume workouts when I started because if you don't you will tear yourself apart and the gains will stop.

The second workout looks okay.

You might want to space out your ME days with a day of rest. It really effects your CNS and makes it hard to recuperate for the 2nd ME day.

This was for this week only. I've done Westside routine in the past, but due to my shoulder injury/surgery I have not trained consitantly or heavy since 11/03. It has been a veryh frustating year. I know I might be pushing it a bit with all the exercises. But I think when I first started Westside 2 years ago I dropped a lot of exercises I should not have. I'm a newbie and need to build my foundation. I neglected all shoulder work and paid for it, lol

I'm going to use the next 3 weeks to gauge how things are going and then adjust the volume. I personally love the volume so long as my diet and sleep are in order. I'm still looking for a way to get all the necessary work in without burning myself out and gettting hurt.

Thanks for the advice.

 

[Parabellum]

how's your shoulder p? i would not personally recommend do cleans with your shoulder problem

hope things are going much better for you

The shoulder is getting better. I overdid it yesterday with either the raw work, boards or overhead press. It's giving me a little trouble today.

I'm dropping the power cleans and straight bar overhead presses. I'm going to use dumbells for shoulder presses. Thanks for the advice.

 

[Parabellum]

12/23/04 De squat day - Legs/back/bi/abs

Box squats -
barx10 135x2 225x2 315x2 225x2 225x2 225x2 225x2 225x2 225x2

Front squats - dropping these or going lighter for higher reps. To much pressurre on my shoulder area.
225x5 225x6

Pull thoughs
50x10 60x10 70 x10

Seated rows - boths arms togetehre
90x15x3

Machine Shrugs front and back suppersetted
90x15/15 180x15/15 270x15/15

Preacher curls
bx8 55x8 85x8