Sunday, February 5, 2012
Friday, February 3, 2012
Dynamic Box Squats 2/3/12
AM Crew:
Today was Box Squats at 50-55% - 10 sets of 2 Reps.. followed by Power Good Mornings (Heavy), Weighted Reverse Back Raises, and Weighted Situps..
The key with these lights squats is to explode quickly off the bench.. its all about speed here.
The squats got heavy around the 8th set! Had to work to keep the Speed up!
Nick : 265 x 10 sets/2
Justin : 155 x 10 sets/2
Kellie: 135 x 10 sets/2
Power Good Mornings:
Nick 225 x 8, 315 x8, 365 x 8, 405 x 6
Justin 185 x 8, 225 x 8, 245 x8, 245 x 8
Kellie 135 x8, 135 x 8, 155x8, 155 x8
Weighted Back Raises (Roman Chair) 70lbs - 4 sets of 12-15
Today was Box Squats at 50-55% - 10 sets of 2 Reps.. followed by Power Good Mornings (Heavy), Weighted Reverse Back Raises, and Weighted Situps..
The key with these lights squats is to explode quickly off the bench.. its all about speed here.
The squats got heavy around the 8th set! Had to work to keep the Speed up!
Nick : 265 x 10 sets/2
Justin : 155 x 10 sets/2
Kellie: 135 x 10 sets/2
Power Good Mornings:
Nick 225 x 8, 315 x8, 365 x 8, 405 x 6
Justin 185 x 8, 225 x 8, 245 x8, 245 x 8
Kellie 135 x8, 135 x 8, 155x8, 155 x8
Weighted Back Raises (Roman Chair) 70lbs - 4 sets of 12-15
Thursday, February 2, 2012
90 Days on Westside Barbell.. 19.8% Strength Gain
I have studied and followed the Westside Barbell method of training since November 1st, 2011 - a period of approximately 90 days.. I utilize an Ipad/Iphone Gym tracking tool called "GymBuddy" which is an awesome app - and I highly recommend it.
The app allows you to completely customize all the exercises - taking out the ones you don't do, and putting in the ones you do - We were able to add non-standard exercises such as "Board presses" "Chain presses" etc.. Please schedule workouts over a calendar up to a year in advance!
The best part is it allows you track your lifting history and analyzes your strength via calculating 1 Rep Maxes, and watches you grow over time.. This morning I ran my 90 day history, and was excited to see a 19.8% Strength gain since I started 10/30! I can honestly say I was somewhat stuck before embracing the Westside Method.. I had been following Progressive Overload for approximately 2 years.. and for the last 6 months.. gains were somewhat stagnant...
See below..
__________________ Weight-Training Results __________________
You have performed 37 workouts on 35 days over a span of 95 days, beginning on 10/30/11.
That equals a workout every 2.6 days (38.9%), or a workout-day every 2.7 days (36.8%).
Your total weight lifted is 543191, which is an average of 14680 per workout.
You have performed 626 sets for a total of 4652 reps, which is 16.9 sets per workout, 7.4 reps per set, and 125.7 reps per workout.
Your average gain for all exercises is 19.8%.
The app allows you to completely customize all the exercises - taking out the ones you don't do, and putting in the ones you do - We were able to add non-standard exercises such as "Board presses" "Chain presses" etc.. Please schedule workouts over a calendar up to a year in advance!
The best part is it allows you track your lifting history and analyzes your strength via calculating 1 Rep Maxes, and watches you grow over time.. This morning I ran my 90 day history, and was excited to see a 19.8% Strength gain since I started 10/30! I can honestly say I was somewhat stuck before embracing the Westside Method.. I had been following Progressive Overload for approximately 2 years.. and for the last 6 months.. gains were somewhat stagnant...
See below..
__________________ Weight-Training Results __________________
You have performed 37 workouts on 35 days over a span of 95 days, beginning on 10/30/11.
That equals a workout every 2.6 days (38.9%), or a workout-day every 2.7 days (36.8%).
Your total weight lifted is 543191, which is an average of 14680 per workout.
You have performed 626 sets for a total of 4652 reps, which is 16.9 sets per workout, 7.4 reps per set, and 125.7 reps per workout.
Your average gain for all exercises is 19.8%.
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