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Sickening Metamorphosis (38 days to go)


Mellon
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Max Effort Upper Body

Illegal Grip Bench

warmup

4 x 110 kg (242 lbs) PB

3 x 10 x 80 kg (176 lbs) (even wider grip & short breaks)

Good

 

Narrow Grip Pull Up

5 x bw

5 x 32,5 kg (72 lbs) + dropset 10 x bw

3 x 10 x bw

Or something like that.

 

Band Tricep Extension

warmup

6 x 15 x green band

+ dropset 20 x blue band

 

+ shoulder work + guns + grip work

shoulders like boulders and curls for them gurlz

 

Time: around 2 hours ^^

Happens, if you train with training partners, who follow a different system.

 

Oh right, there are some new pictures, too.

http://i57.servimg.com/u/f57/15/14/40/78/most_m11.jpg

http://i57.servimg.com/u/f57/15/14/40/78/most_m12.jpg

http://i57.servimg.com/u/f57/15/14/40/78/lat_sp11.jpg

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Lastly, here is my plan of attack for the future.

The goal is to put 10/5/10 kg (22/11/22 lbs) on my squat/bench/deadlift on every three lift max out occasion.

That'll be a self hosted meet in february, state championships in april, insanity meet Berlin in july or so (also hosted by me and friends), RAW nationals in september and finally Bembel Man 10 (I think it is no. 10... doesn't matter) in december.

 

This way I can actually keep track of my progress and stay motivated the entire year.

 

 

Also these should put me in a nice position to

1) lift an IPF junior world record total and deadlift of 700 kg (1544 lbs) and 290 kg (639 lbs) in june 2015

2) break the all-time drug tested squat with wraps record @ 277,5 kg (612 lbs) and maybe get the all-time drug tested total with wraps along with it @ 762,5 kg (1681 lbs) in late 2015

 

and to some time after that get the drug tested squat and total without wraps as well as the not tested total without wraps.

Am I crazy to really believe in this? For sure, but I also feel like I can see clearly, at last. I have been picking up speed more and more since I started using Westside methods. This last year was almost the most successful year of training since I started back in 2008.

Add the fact that this year, I actually know what my weaknesses are instead of just blindly pounding random muscles like last year and the fact that I can still gain up to 9 kg (20 lbs) of bodyweight and kinda make the cut to the 181 lbs weight class and you just have to get extraordinary results. I expect nothing short of greatness as I will not rest before I get what I want.

 

Changed the log title accordingly.

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Yesterday's training:

Dynamic Effort Lower Body

Straight Weight Ultra Wide Sumo Box Squat

warmup

2 x 90 kg (198 lbs)

8 x 2 x 80 kg (176 lbs)

Done in 7-8 minutes. What I learnt: toes out means better mobility in the hole and forcing knees out and ass back as hard as I possibly can will make the lifts easier.

 

Straight Weight Sumo Speed Pull

warmup

6 x 1 x 170 kg (375 lbs)

A bit heavy, so I didn't do more sets.

 

Stiff Leg Deadlift

3 x 5 x 170 kg (375 lbs)

Back gave out before the sets were over. Beyond failure.

 

Weighted GHR

warmup

3 x 5 x 20 kg (44 lbs)

Better than last time. No long breaks.

 

Side Bend with Plates Over Head

3 x 12 per side x 5 kg (11 lbs) per hand

Ballistically, to make it harder.

 

Time: 90 minute-ish, I think

Woulda thought I had done more than that. I still feel utterly destroyed. I didn't really move after that session yesterday, I was just a pile of tired flesh

May upload videos later, when I really wake up.

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Training atm really is one of a kind. This is taxing! Some smaller thigh muscles felt a little endangered today, so I didn't do the 3 x 10 GHRs with extra weight (though for yesterday I used a 5 kg plate). Also, today's GPP didn't include hamstring work, just to be sure.

Adductors with Bands

warmup

3 x 12 x 2 blue bands & 3 red bands

+ dropsets:

12 x 2 blue bands & 2 red bands

12 x 2 blue bands & red band

12 x 2 blue bands

12 x blue band

 

Hips with Doubled Band

3 x 10 x blue band

 

+ yesterday's vids:

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Slept in, so training was later than planned and just 2 hours after waking up.

Anyway:

 

Dynamic Effort Upper Body

Straight Weight Speed Bench

warmup

9 x 3 x 70 kg (154 lbs)

In roughly 5 minutes. This was hard! Did 1 set per 30 sec most of the time but had to take some longer breaks twice or I would have had failed reps! Short breaks really make this way harder.

 

DB Bench + band behind back

warmup

2 x 10 x 27,5 kg (61 lbs) + blue band

4 x 27,5 kg (61 lbs) + blue band & dropset 4 x 27,5 kg (61 lbs)

Pretty much to failure. Rather short rest periods, again.

 

Band Tricep Extension

3 x 15 x green band

20 sec between sets or so.

 

Narrow Grip Pull Up

20 + 4 + 4 + stretch

Just one DC set.

 

DB Lateral Raise (slightly bent over)

3 x 10 x 12,5 kg (28 lbs)

Again, short rest. Started hitting the traps in the end, so I figured the shoulders may have had enough.

 

Seated Plate Power Clean

2 x 10 x 5 kg (11 lbs)

10 x 2,5 kg (6 lbs)

In a very controlled manner, really focussing on the traps and the movement. Short breaks here, as well. These would be just like seated DB power cleans.

 

Lying External DB Rotation

2 x 30 x 5 kg (11 lbs)

Just for shoulder health. And pain tolerance, lol.

 

Time: a bit more than 1 hour

After the DB presses, I was spent. Had planned to do some overhead DB pressing and heavy BB rows but I knew it just wasn't gonna happen. So just fought through and tried to get some good work despite the fatigue. Doesn't look like much but I am as deadened and numb as always

Time to stuff my face with some food

 

And part of today's soundtrack. Does anyone here know the Djent-microgenre?

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Max Effort Lower Body

Sumo Deadlift with 2 chains

warmup

1 x 220 kg (485 lbs) PB all out grinder

fail @ 240 kg (529 lbs) without chains

fail @ 240 kg (529 lbs) without chains with belt

 

Leg Press

Ascending set: 6 x 40 kg (88 lbs), 6 x 80 kg (176 lbs), 6 x 120 kg (265 lbs), 6 x 160 kg (353 lbs), 6 x 200 kg (441 lbs), 10 x 240 kg (529 lbs)

5-10 min break

Dropset: 16 x 200 kg (441 lbs), 5 x 160 kg (353 lbs), 8 x 120 kg (265 lbs), 8 x 80 kg (176 lbs)

What kind of idiot came up with this moronic idea?

 

Horizontal Row Machine

warmup

3 x 6 x 80 kg (176 lbs)

+ dropset 8 x 50 kg (110 lbs) + 8 x 30 kg (66 lbs)

 

+ random pump stuff with 10 minute time limit

 

 

Session of death.

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Thanks, guys!

Not getting 240 did upset me, especially because I just found out I gained 3 kg (6.6 lbs) in 4 Weeks! So not being stronger with that sucks, naturally. But I think I may just have been drained from the work with chains.

 

 

Anyway:

Future Method Bench

warmup

3 x 120 kg (265 lbs)

3 x 130 kg (287 lbs) PB

1 x 135 kg (298 lbs) PB

All reps I did feel solid and like there was some more in the tank but I failed the 2nd rep @ 135, which felt like I just avoided a pec tear.

 

No assistance work today.

Edited by Mellon
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Awesome strength dude, how many kilos do you think your hair adds to your total? Haha jk. Looks like Westsiiiiiiide is working well for you!

Westside is da best

http://www.youtube.com/watch?v=EZZwT5XJeR0

 

Dunno about GPP but here are the two last major sessions of last week, at least:

 

DE Upper Body

Straight Weight Speed Bench

warmup

9 x 3 x 70 kg (154 lbs)

3 x 80 kg (176 lbs)

3 x 90 kg (198 lbs)

Very short breaks.

 

DB Bench

warmup

8 x 45 kg (99 lbs) PB

DC set 15 + 5 + 0 x 37,5 kg (83 lbs)

 

Chest Supported Row + DB Tate Press/Cable Tricep Extension

warmup

8 x 80 kg (176 lbs) + 10 x 18 kg (40 lbs)

4 x 8 x 60 kg (132 lbs) + 2 x 10 x 18 kg (40 lbs)/2 x 10 x 20 plates

+ dropset 8 x 40 kg (88 lbs), 8 x 20 kg (44 lbs) + 8 x 15 plates, 8 x 10 plates, 10 x 5 plates

And some extra stuff thereafter to keep the pump until my training partner was done with his stuff.

 

Standing Calf Raise Machine

warmup

12 x 60 kg (132 lbs) DC set

Hard. Dunno how many minutes that took. DC calf training is awful

 

 

 

Dynamic Effort Lower Body

Straight Weight Ultra Wide Sumo Box Squat

warmup

6 x 2 x 85 kg (187 lbs) in ca. 3:30 min

More weight and less time between sets but also less sets.

 

Straight Weight Sumo Speed Pull

warmup

6 x 1 x 170 kg (375 lbs)

Okay, srsly, this is just too heavy for DE. Got a chance to test the belt again during the last 3 sets, though. Figured out how to make it work again. Hoping to finally get a 240 kg (529 lbs) pull in february using that knowledge.

 

Stiff Leg Deadlift

2 x 5 x 170 kg (375 lbs)

1 x 170 kg (375 lbs)

More or less stiff leg. 80 sec between the first two sets (even wanted to just have 45 sec there but straps took some time to wrap ). After that my back was dead.

 

Double Overhand Barbell Hold

warmup

10 sec x 170 kg (375 lbs)

4 pick ups x 170 kg (375 lbs)

3 x 15 sec x 120 kg (265 lbs)

Not really in the mood for hamstrings and abs right away, so did that later in the day and finished with some extra sets (those @ 120 kg).

 

Time: 59 minutes

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Max Effort Lower Body

Box Squat with belt

warmup

160 kg with wraps fail

3 x 160 kg

a) I had to wrap my own knees again, which took 10 minutes to get right and wasn't really a bang up job.

b) I used correct and safe technique on the first set but my hamstrings and inner thighs are too weak for that. Used ugly as fuck technique after that, which worked for getting the weight up but hurt like hell.

 

Low Good Morning

warmup

3 x 10 x 100 kg

No 5 sets this time, been training for almost an hour already.

 

Weighted Glute Ham Raise

warmup

5 x 25 kg

Instead of 5 x 5 x 20 kg for time reasons.

 

Weighted Torture Twist

warmup

3 x 2 x 10 sec per side (3 x 40 sec) x 20 kg

 

Hips with doubled Band

5 x 10 x blue band

Wider stance than last time.

 

Adductors with Bands

warmup

2 x 5 x green band + 2 blue bands + 3 red bands

2 x 8 x green band + 2 blue bands + 2 red bands

+ band assisted stretching

 

Time: 1,5 to 2 hours

Squats took way too much time. Rest of the session was okay, looks like I got a bit stronger, at least.

Wondering, if I should do the accessory work differently. My back really isn't my weakness anymore, so maybe I should just train it once a week, giving me the chance to focus more on my actual weaknesses (inner thighs and hamstrings).

 

 

Some music. Brutal enough for training but relaxed enough for chilling after training, too:

http://www.youtube.com/watch?v=if_Xyh7emFE

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Max Effort Upper Body

Illegal Grip Bench

warmup

6 x 100 kg (220 lbs)

5 x 110 kg (242 lbs) PB

3 x 10 x 80 kg (176 lbs)

Took a bit longer. Had something very important to do between sets, which set me back a little. Anyway, +1 rep compared to two weeks ago, I guess +5 kg per month could be possible at the moment. The downsets were done with a training partner without any breaks in between the two of us. Just too bad I am only good at reps in the bench and not so good at maxing out. For a normal person, this would almost translate to a 1RM of 130 kg (287 lbs)

 

Seated BB Shoulder Press

2 x 10 x 40 kg (88 lbs)

8 x 40 kg (88 lbs) + 4-6 partials

Same thing as before, virtually no breaks. Interesting, pre exhaustion can really be a bitch. Usually, this weight feels like nothing. Front delts pumped to the max.

 

Parallel Grip Chin Up

3 x 10

Again, without real breaks.

 

Time: 53 minutes

Good training, I suppose. Just weird to use these light weights and low volume with them. It may be just as useful as heavy training with longer breaks but it definitely messes with your head (and ego) a little.

 

Other than that: Yeah, motherfucker!

http://www.youtube.com/watch?v=irm6ajc_BpY

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Killing it!

 

If only my studies were going as well

 

Dynamic Effort Lower Body

Straight Weight Sumo Box Squat

warmup

6 x 3 x 90 kg (198 lbs)

Going very well. Just had a few balance problems when sitting back really far but still good.

 

Straight Weight Sumo Speed Pull

warmup

6 x 1 x 160 kg (353 lbs)

1 x 180 kg (397 lbs)

1 x 190 kg (419 lbs)

Fast! Found out that I didn't lock out some reps when I pulled up instead of back but the speed was very good on all of these.

 

GHR

2 x 15 x bw

3 x +10 kg (22 lbs)

3 x static hold

Didn't want to do tons of sets of 15 (cardio!), so I decided to use extra weight. Back was fatigued though and couldn't hold up to the task, so I did bodyweight isometrics instead.

 

Side Bend (with plates overhead)

? x 10 per side x 10 kg (22 lbs) per hand

 

Hips with Doubled Band

5 x 10 x blue band

Hard contractions for a sec at the end of each rep.

 

Adductors with Bands

warmup

3 x 20 x 2 blue bands + 2 red bands

Still sore and didn't want to do this the exact same way 4 times a week, so I decided to use less resistance and more reps.

 

Time: 59 minutes

Good session. And fast, too!

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DE Upper Body

Straight Weight Bench

warmup

9 x 3 x 60 kg (132 lbs)

 

Wide Grip Bench

warmup

3 x 10 x 90 kg (198 lbs)

 

Bradfort Press

warmup

3 x 5 x 60 kg (132 lbs)

 

Band Tricep Extension

some, I dunno

 

BB Row

warmup

3 x 10 x 110 kg (242 lbs)

 

Time: a bit less than one and a half hours, I believe

Weight on the bench felt VERY light.

How is the metamorphosis going so far? Seems like I am only getting better at benching while lower body stuff doesn't really improve much. Which is usually what happens right before I hit a huge deadlift PB and barely increase my bench by 2,5 kg xD

Also: I feel like the blob. Me so fat Oo

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Max Effort Lower Body

Sumo Block Pull (5cm)

warmup

1 x 230 kg

1 x 240 kg

1 x 250 kg (551 lbs) PB

Basically, all of those were PBs because of the lower blocks. But those 250 were more than I did on higher blocks, so double awesome.

 

Weighted GHR

warmup

5 x 5 x 25 kg (55 lbs)

Wow. Hard.

 

Adductors with Bands

warmup

10 x green band + 2 blue bands + red band

2 x 10 x green band + 2 blue bands + 2 red bands

10 x green band + 2 blue bands + red band

Oh the pain.

 

Hips with doubled Band

5 x 12 x blue band

Done as usual.

 

Weighted Torture Twist

2 x 3 x 10 sec per side x 20 kg (44 lbs) (2 x 60 sec total)

Reached muscle failure 4 times during the last set. So I figured two sets may be enough xD

 

Time: 2-2,5 hours

Well, shit happens when you train with 4 people and do different kinds of movements. Anyway, good session, if a bit on the long side. Results make me very confident in hitting 200/120/240 (441/265/529) by the end of the month.

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Max Effort Upper Body

Future Method Bench

warmup

3 x 120 kg (265 lbs)

3 x 130 kg (287 lbs) PB

2 x 135 kg (298 lbs) PB

 

DB Bench + band

warmup

4 x 10 x 27,5 kg (61 lbs) + blue band

15 x 27,5 kg (61 lbs) + blue band

 

Skullcrusher

Just warming up, then dropping the exercise because my left elbow/tricep region was bugging me again. Dunno what it is but I don't really care. It's not exactly like my triceps need a lot of work, so fuck it. Rather staying safe than overdeveloping a muscle group ahead of time for no reason.

 

Random Shoulder Work

name says it all

 

Weighted Pull Up

2 x 8 x 20 kg (44 lbs)

4 (?) x 20 kg (44 lbs) + dropset countless reps x bw

Training partners taking revenge for my usual not letting them stop a set and making them bang out countless more reps.

 

Lying External DB Rotation

40 x 5 kg (11 lbs) per side

 

Time: I do not even have an idea

Well, seems like being fat does have its advantages. +5 kg (and 1 rep) on a bench ME lift and + 5 kg (and lower blocks) on a deadlift ME lift. Looking good.

 

Also there was some GPP but it's barely worth mentioning.

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  • 1 month later...

Let's see, if I can keep this updated this time.

 

Tuesday:

Max Effort Lower Body

Squat with light Wraps

warmup

3 x 140 kg

3 x 160 kg

So with only 6 wraps around the knee I can kinda still get down there. Maybe I'll add one wrap per week or so.

(i've started training with wraps to practise for my world record attempt, next year. can't really use them yet, I squat less with them than without them. but I'll get the hang of it eventually)

 

Conventional Deadlift

warmup

1 x 190 kg

1 x 200 kg

1 x 215 kg PB

1 x 150 kg double overhand

 

GHR

3 x 10

Just my daily GHRs.

 

Intended to do the assistance work yesterday, so I could go on studying (had an exam yesterday) and because I was already training for hours (again with 6 people in my flat). But eventually I just slept and didn't do a lot after the exam, which is inexcusable! Anyway, now I have to deal with it. I am still so very sore and will have a squat session tomorrow, so I decided to do just lots and lots of rehab and stretching today (in between studying... another exam tomorrow...). Weekend will be awesome, though. Lifting buddy is visiting for the squat session and on saturday we're gonna visit the FIBO to see some of the world's strongest men compete.

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Btw I got some new PBs in the meantime. Here they are:

 

Was going for 200/120/240 (and did expect 250 to be possible) and got no new squat/130/240.

Well, at least the total is where I wanted it to be

So I am kinda on track for my goals but I got those PBs a few weeks late. Getting 205/130/250 (multiply by 2.205 to get the weight in lbs) in the comp at the end of april will be a tough one.

 

Anyway, the most important thing now is to stick to the plan, whatever may come.

I.e.: 4 main sessions per week (two of these will include squat practise with wraps), 4 gpp sessions, GHR every day, mobility work 3 times a week. And working hard in every of those. Every movement must be very challenging and hard to complete. Just doing something and slacking off on half the movements just won't cut it. On the other hand, if I do pull through and strictly execute the plan, I will make amazing progress, I just know I will. Onwards!

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