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Hot!Seo's Log 2009

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KublaKhan
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so at the gym today at hill i was talkin to some guys that looked like serious lifters and they told me about a gym in layton on main street called "Fat Alberts".  they said its more of a powerlifting gym.  So after my workout i went to check it out and i walked in, looked, didnt see anything i liked so walked right back out LOL.  no bands, hooks, nothing LOL.  they had some very old school nautalus machines in there.  i should call extreme make over "gym" addition and get some new equipment in there. 

i cant wait to make some new PRs!!

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Perrynaytor
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What's west side like?
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Dang that is funny.  Things like that make me want to start my own gym even more, I would keep to the basics some squat racks and benches, then bands galore chains aplenty and boards. 

Perry are you asking me how I like west side or a description of the program itself?  I have liked it so far, only one week, too soon to really see results.  You are focussed around the core powerlifting lifts rather than bodyparts, you hit bench twice a week and squat/deadlift twice a week.  One day is a max effort on a variation of the bench, the other is a dynamic effort with the actual form you would use for the lift, short rest speed sets.  It is really cool, on bench day afterwards you hit auxillaries for the lift, triceps shoulders and back, and then change exercises every 2 weeks.

There is a lot of detail to it and I'm not even sure I do it exactly right, things like one tricep exercise is high volume low intensity whereas the otehr the same week is a lockout high intensity low volume, same for shoulders, but back is all low intensity.  Plus I don't have the deadlift squat day all figured out.  If you have access to bands chains and boards it will help give you more variation. 

I'm going to be doing stuff in the gym people have never seen before here.
KublaKhan
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SEOINAGE

Dang that is funny.  Things like that make me want to start my own gym even more, I would keep to the basics some squat racks and benches, then bands galore chains aplenty and boards. 

Perry are you asking me how I like west side or a description of the program itself?  I have liked it so far, only one week, too soon to really see results.  You are focussed around the core powerlifting lifts rather than bodyparts, you hit bench twice a week and squat/deadlift twice a week.  One day is a max effort on a variation of the bench, the other is a dynamic effort with the actual form you would use for the lift, short rest speed sets.  It is really cool, on bench day afterwards you hit auxillaries for the lift, triceps shoulders and back, and then change exercises every 2 weeks.

There is a lot of detail to it and I'm not even sure I do it exactly right, things like one tricep exercise is high volume low intensity whereas the otehr the same week is a lockout high intensity low volume, same for shoulders, but back is all low intensity.  Plus I don't have the deadlift squat day all figured out.  If you have access to bands chains and boards it will help give you more variation. 

I'm going to be doing stuff in the gym people have never seen before here.


you should have seen the looks i got when i was doing hd presses on the floor today LOL. also when i put chains on the bar for bench.  this really old guy on crutches was stairing at me from like 5 feet away.  i was just  ignoring him cuz i had headphones on.

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Perrynaytor
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I never really understood it, to be honest. Everything I read about it said it was for atheletes and not really bodybuilders. Maybe I just read the wrong stuff.
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Perrynaytor

I never really understood it, to be honest. Everything I read about it said it was for atheletes and not really bodybuilders. Maybe I just read the wrong stuff.


you are right it isn't a bodybuilding routine.  I reached my goal of 200 lb bodyweight and now I am focussing on strength power and speed, something westside should help me with, my new goals are 400 lbs bench 600 lb squat and deadlift.  It's an advanced powerlifting routine.
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Still no belt, used the crap one at the gym and it tore my skin up.

Weigh in 200.5+

ME squat/deadlift

Manta ray box squats
185x8(with bands purple)
225x5 bands
275x3 no bands
315x3 reverse bands
365x1 rbands
375x1x2(changed band set up slightly for second one, made it more consistent)
365x1x2

good mornings
135x10
155x10(alt stances)
175x9
185x10
195x10

Seated super horizontal calf
420x14
520x10
565x7x2

Ab machine crunches
130x10
140x10
150x10

I messed around with different ways to use my bands on the squat, I have a pretty good set up for dynamic day.  I love bands.
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Dynamic bench
weigh in 200

speed bench alternating hand position width with purple bands
155x3x8 or 9 lost count tried one set at 165 was too heavy couldn't go very fast

SOHP
135x5
145x5
135x3 plus 1 push
135x1 plus 3 pushes worn out

dips with purple band resistance
8
doubled up the loop at bottom for mroe resistance
3x8

weighted pull ups
25x8
35x8
45x5,4

People looked at me funny with my wrist wraps and belt and bands, couple people asked about it.  today felt pretty good.
KublaKhan
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oh snap, turn my headphones up!! look who got their belt and wraps!!  grats man!  i should get my bands before my next squat day so i'll just use the chains on DE bench for monday.  im curious how you did the dips with the bands.  pic link plz LOL.  dude, is there a wsbb book or have you also just been doin your own research from various sites to include youtube?  great work man!

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yeah a couple different sites and some youtube.  My routine isn't quite perfect yet, the dips aren't really something louie would suggest for lock out work plus my reps are too high, but I couldn't get the right resistance, doing some floor presses for lock out work next week though.  I linked the sites in a thread by rolling stone about a strength routine, but my pc is dead for a few more days and don't have them on favorites here.

My gym has a dip bar with a place to step up to with your feet and I hooked the bands through themselves on there and then looped the bands through my belt, actually wrapped them twice around the bar though to shorten them. 

Chains would be cool but I ride my motorcycle to the gym and that would get heavy in my bag, I already get enough strange looks in the gym.
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Weigh in 201, my body fat is around 20% so I have about 160 lbs lean body mass, I want to have atleast 180 before I do any kind of hardcore cut or anything.  So in addition to some strength goals I want another 20 lbs of muscle.  That will take some time and serious dedication, especially if I have to find a new gym in 2 weeks, not sure yet if I will have to, I have my mom convinced to co-sign on a small business loan.

Dynamic squat/deadlift

Box squats low bar, with bands, position made them way tight at the top made it tough but I liked it.

165x2x9 or 10 can't remember

BB hack squats (king of quad movements)
245x5
295x5x3  I really couldn't wear a belt, i did for one set and it made it harder.

glute ham raises
4 sets

standing calf raises
195x15
235x12
275x8
295x8

weighted knee raises
30 lbsx8x3

KublaKhan
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im glad we are on the same page about hack squats.  really great quad lift.  where are u thinking of doing the gym?

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I'm not sure, was thinking salt lake in hte valley somewhere, or maybe further north in nsl.  I haven't started checking out locations and leasing.  I need to though to get an estimate on space I will be able to have, I might start a little small and try and reinvest as much as I can into growth and additional equipment as membership increases. 

My brother is convinced I need to have crossfit classes, I would imagine doing different classes or camps would be a good way to bring in some extra cash.  There's a lot of different things I want to do, just wont be able to afford it at first.  If you check out supertrainingym in sacramento, they have a really cool facility, not just for the couple powerlifters in the basement but above all kinds of cool training equipment.  It is massive but would be something to work on growing into.

I also have a couple other ideas to grow without spending my own money.
Chalky Palms
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crossfit is probably your best bet right now being that it is getting more popular.  Powerlifting gyms just don't have the demand like fitness gyms do.  Super training is a very tight gym though.  Some of the strongest dudes in the world there.

Bench- 315 Squat- 345 Dead-  515

Total- 1175
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ME bench

weigh in 201

reverse band bench

225x3,1
275x3
295x2
315x1
325xfail
315x1
320x1
325xfail again
315x1,fail  (so too much going to failure, i jsut thought I would be pushing up 350 on this, maybe bands weren't tight enough but i will keep the same set up next week I think we will see and progress from lighter weight.)

Rolling JM DB press
45x8
45x11 with band
50x10x2 with band
55x8 wtih band, really liked using a band on this one, made it easier to get the db into place but gave some killer resistance as I press

ISO lateral chest supported rows
100x8
145x8
155x8x3

face pulls
110x12
130x9
120x11,12
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Finally I fixed my computer and can use my favorites again.  This westside bit is still difficult to master.  I think once I start to get used to some of these new band exercises and such I will really be able to increase the weight, next week though this reverse band bench is getting a couple sets of 5 and more triples then like 3-4 singles working up to 325 at the end see if I can nail it.  I need to drive harder off my chest, with reverse bands I have a tendency to be more sluggish vs regular bands.
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Big day today. weigh in at 201.  Decided I needed to hit the deadlift hard, been about 3 weeks and a few days since last deadlift if I remember right.  Previous record was 365, and kept trying for 385 various times never got close to budging it.

ME S/DL

Deadlift conventional(I know I'm not supposed to do plain exercises on me days but oh well I'm doing it)

245x5
245x1
295x1
335x1
355x1
375x1  PR
385x1  PR time to take a jump, this came up pretty easy
405x1 PR this came up smoothly but was still tough
415x1  PR  almost stalled mid way up
420xFail couldn't budge it off the ground

Front squats
135x8
155x8
175x8
195x5

tried doing some reverse hypers with a dumbell didn't work well cause the thing I leaned over was too low and this bar was getting in the way of the dumbell.

seated calf raises
15,12,8,8

cable crunches
160x12
170x10
180x12 I thought i did 4 sets, but I know i ended on 180 and thought i started at 160, and moved every time. oh well
Chalky Palms
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nice job man, on to 5 wheels!

Bench- 315 Squat- 345 Dead-  515

Total- 1175
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Chalky Palms

nice job man, on to 5 wheels!


Thanks Chalky, I'm hoping this strength training really pays off.  I'm hoping I can eventually nail a 600 lb deadlift, but 5 wheels is definately going to be something I will shoot for soon.
thehardway
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Re:Seo's Log 2009 (permalink)
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beautiful!

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