Bench Press Assistance
T-Bone now makes us call him "Mr 400"
Standing Mil Press: 185 4x3, 205 4x3, 225 4x3
Pull-ups: 30 Total reps w/bands
Oarps: 3x10
Abs
David
T.A.L.
Jr
Also wanting cool new nicknames:
Mr 305, Mr 220, Mr 175 and Mr 135(?)
Go Lancers!
4/28/07
4-25-07
Max Effort Squats
T-Bone
Low (Very Low) Box Squats: 315x1 2 Singles, 385x1*, 405x1*
GHR: 45x8
Goodmornings: 225 3x10 w/short rest periods
DB Rows: 5x5
David
Squats: 225 3 sets of 12, 245x12
SLD: 185 3x12
Mr. D
Deload Week
We now squat lower than the USPF!
Go Lancers!
T-Bone
Low (Very Low) Box Squats: 315x1 2 Singles, 385x1*, 405x1*
GHR: 45x8
Goodmornings: 225 3x10 w/short rest periods
DB Rows: 5x5
David
Squats: 225 3 sets of 12, 245x12
SLD: 185 3x12
Mr. D
Deload Week
We now squat lower than the USPF!
Go Lancers!
4-23-07
Max Effort Bench Press
Pete
Floor Press: 175x1*
5-Boards: 185x6, 155x16
T-Bone
Floor Press: 325x1*
5-Boards: 325x10*, 335x10*
T.A.L.
Bench Press: 175x1*, miss 185
David and Christian
Chestspectacular!
Nice PRs all-round. Go Lancers!
Pete
Floor Press: 175x1*
5-Boards: 185x6, 155x16
T-Bone
Floor Press: 325x1*
5-Boards: 325x10*, 335x10*
T.A.L.
Bench Press: 175x1*, miss 185
David and Christian
Chestspectacular!
Nice PRs all-round. Go Lancers!
4-21-07
R.E. Squat
T-Bone
Squats: 315x10 3 Sets with short rest periods
RDL: 275 3x3
David
Pull-ups
Pull-downs
Rows
T.A.L.
Seated DB Mil Press
(Could T.A.L. be on Dan John's one-lift a day program?)
Mr. D
Squats: 275x10 3 Sets w/short rest periods
RDL 275 3x3
Jr
DB BP
Short rest periods are not nice. Go Lancers!
T-Bone
Squats: 315x10 3 Sets with short rest periods
RDL: 275 3x3
David
Pull-ups
Pull-downs
Rows
T.A.L.
Seated DB Mil Press
(Could T.A.L. be on Dan John's one-lift a day program?)
Mr. D
Squats: 275x10 3 Sets w/short rest periods
RDL 275 3x3
Jr
DB BP
Short rest periods are not nice. Go Lancers!
4-20-07
Bench Press Assistance
Pete
Pull-ups: 40 total reps, no bands
Bradford Press: 95x5, 65x5, 75x5
Alternating DB Mil Press: 50x8, 45x8, 40x8, 25x8
T-Bone
Pull-ups: 40 Total reps, w/bands
Bradfords: 95x8,135x5 2 Sets, 155x5
Alt. DB Press: 75x8 4 Sets
T.A.L.
DB Bench Press (These are not counted as benches!?!)
David
Up In Arms!
Go Lancers!
Pete
Pull-ups: 40 total reps, no bands
Bradford Press: 95x5, 65x5, 75x5
Alternating DB Mil Press: 50x8, 45x8, 40x8, 25x8
T-Bone
Pull-ups: 40 Total reps, w/bands
Bradfords: 95x8,135x5 2 Sets, 155x5
Alt. DB Press: 75x8 4 Sets
T.A.L.
DB Bench Press (These are not counted as benches!?!)
David
Up In Arms!
Go Lancers!
4-18-07
Max Effort Squat/Deadlift
T-Bone
Deadlift: 495x1, 405x1 2 Singles
GHR: Bwtx8, 25x8, 45x8
DB Rows
Russian Twists
David
Squats: 315x5, 300x5 3 Sets
Mr. D
Deadlift: 385x1*, 345x1 2 Singles
GHR: Bwtx8, 25x8, 45x10*
DB Rows: 85x10 (Pain in bicep)
This is a late entry and I can't remember who else
was in . Go Lancers!
T-Bone
Deadlift: 495x1, 405x1 2 Singles
GHR: Bwtx8, 25x8, 45x8
DB Rows
Russian Twists
David
Squats: 315x5, 300x5 3 Sets
Mr. D
Deadlift: 385x1*, 345x1 2 Singles
GHR: Bwtx8, 25x8, 45x10*
DB Rows: 85x10 (Pain in bicep)
This is a late entry and I can't remember who else
was in . Go Lancers!
4/17/07
4-16-07
Max Effort Bench
Pete
1 Board Press: 175x1, miss 185
5 Board Press: 185x4
T.A.L.
Bench Press 135x17
Alot more sets
Christian
Light Squats
Upper-body
David
Bench Press: 205x1, 210x1, miss 215
Chest
Delts
Big T
1 Board Press: 355x1, miss 365
5 Board Press: 365x4, 345x5 2 Sets
One-arm reverse pushdowns (OARPs)
Rear Delts
DB Side bends
Mr. D
1 Board Press: 265x1, miss 275
5 Board Press: 295x5, 275x5 2 Sets
OARPs
Rear Delts
DB Side bends
Just typing OARPs makes ya giggle.
Go Lancers!
Pete
1 Board Press: 175x1, miss 185
5 Board Press: 185x4
T.A.L.
Bench Press 135x17
Alot more sets
Christian
Light Squats
Upper-body
David
Bench Press: 205x1, 210x1, miss 215
Chest
Delts
Big T
1 Board Press: 355x1, miss 365
5 Board Press: 365x4, 345x5 2 Sets
One-arm reverse pushdowns (OARPs)
Rear Delts
DB Side bends
Mr. D
1 Board Press: 265x1, miss 275
5 Board Press: 295x5, 275x5 2 Sets
OARPs
Rear Delts
DB Side bends
Just typing OARPs makes ya giggle.
Go Lancers!
4/15/07
4-14-07
Squat / Deadlift Assistance
Pete
Front Squats: 135x6 2 Sets, 155x6, 175x6
Romanian Deadlift: 135x6 3 Sets
T-Bone
Front Squats: 135x6,185x6, 205x6
RDL: 135x6, 225x6 2 Sets, 275x6 3 Sets
Cable Crunch: 2 Sets of 25
David
Pull-ups
BB Rows
Deads
Pull-downs
T.A.L.
Upper body
Juan
DB Bench Press 5x5
CG Pull-downs: 3x12
Mr. D
Front Squats: 135x6 2 Sets, 185x6, 205x3
RDL: 135x6, 225x6 2 Sets, 275x6 3 Sets
Short but tough workout.
Go Lancers!
Pete
Front Squats: 135x6 2 Sets, 155x6, 175x6
Romanian Deadlift: 135x6 3 Sets
T-Bone
Front Squats: 135x6,185x6, 205x6
RDL: 135x6, 225x6 2 Sets, 275x6 3 Sets
Cable Crunch: 2 Sets of 25
David
Pull-ups
BB Rows
Deads
Pull-downs
T.A.L.
Upper body
Juan
DB Bench Press 5x5
CG Pull-downs: 3x12
Mr. D
Front Squats: 135x6 2 Sets, 185x6, 205x3
RDL: 135x6, 225x6 2 Sets, 275x6 3 Sets
Short but tough workout.
Go Lancers!
4/14/07
4-13-07
Upper Body Assistance
A weak area we've identified is shoulder
strength. We will use the military press
to overcome this and will rotate it
through as both a Max Effort and Repetition
Effort movement. PP stands for push press.
Pete
Military Press: 115x5 2 Sets, 135x3 2 Sets
DB Push-ups: 45x11, 90x1, 45x6, 45x11
Shrugs: 225x10 3 Sets, 315x10
DB Side Bends: 100x12 3 Sets
T.A.L.
Upper Body Stuff
David
Forced Set after Forced Set of arm work.
T-Bone
Military Press: 135x5, 185x5, 205x5pp
DB Push-ups: 45x10, 45x8, 45x5
Shrugs: 315x8, 405x8, 495x1
DB Side-bends: 100x10 2 Sets
DB Shrugs: 100x6 2 Sets, 100x20 (Trap-o-rama)
Mr D
Military Press: 115x5 2 Sets, 135x5, 155x5pp
DB Push-ups: 45x10, 45x8, 45x8
CG Pull-downs: 4 Sets of 10
Rope Push-downs: 4 Sets of 10
DB Side-bends: 70x12 3 Sets
Watched Kaz videos for inspiration.
No GBs here.
Go Lancers!
A weak area we've identified is shoulder
strength. We will use the military press
to overcome this and will rotate it
through as both a Max Effort and Repetition
Effort movement. PP stands for push press.
Pete
Military Press: 115x5 2 Sets, 135x3 2 Sets
DB Push-ups: 45x11, 90x1, 45x6, 45x11
Shrugs: 225x10 3 Sets, 315x10
DB Side Bends: 100x12 3 Sets
T.A.L.
Upper Body Stuff
David
Forced Set after Forced Set of arm work.
T-Bone
Military Press: 135x5, 185x5, 205x5pp
DB Push-ups: 45x10, 45x8, 45x5
Shrugs: 315x8, 405x8, 495x1
DB Side-bends: 100x10 2 Sets
DB Shrugs: 100x6 2 Sets, 100x20 (Trap-o-rama)
Mr D
Military Press: 115x5 2 Sets, 135x5, 155x5pp
DB Push-ups: 45x10, 45x8, 45x8
CG Pull-downs: 4 Sets of 10
Rope Push-downs: 4 Sets of 10
DB Side-bends: 70x12 3 Sets
Watched Kaz videos for inspiration.
No GBs here.
Go Lancers!
4/11/07
4-11-07
Max Effort Squat
We finally used our new super low box!
T-Bone
Low Box: 315x1 2 Singles, 385x1*
GHR: Bwtx8, 25x8, 45x8
DB Rows
Hanging Leg Raises
T.A.L.
Squats: 135x5, 155x5, 175x5
David
Chest and Lats
Mr D
Low Box Squats: 315x1, 325x1*
GHR: Bwtx8, 25x8, 45x8
DB Rows: 80x20, 80x15
We're back to basics and it will payoff!
Go Lancers!
We finally used our new super low box!
T-Bone
Low Box: 315x1 2 Singles, 385x1*
GHR: Bwtx8, 25x8, 45x8
DB Rows
Hanging Leg Raises
T.A.L.
Squats: 135x5, 155x5, 175x5
David
Chest and Lats
Mr D
Low Box Squats: 315x1, 325x1*
GHR: Bwtx8, 25x8, 45x8
DB Rows: 80x20, 80x15
We're back to basics and it will payoff!
Go Lancers!
4/10/07
4-9-07
Max Effort Bench
If you're reading this and are new to Westside
termonolgy it might seem strange that this post
is called Max Effort Bench and we don't actually
do bench presses. Westside breaks things down
into sections and deals with those separately.
Tonight we worked on the upper-half of the
bench - concentrating on tricep strength. Enjoy.
Pete
Floor Press: 155x1, 175x1
5-Board Press: 185x6, 155x16
Side Raises: 10x15 One Set
DB Side Bends: 100x12 3 Sets
Christian
Upper-Body
David
Chest-Abs
T.A.L.
Upper-body
T-Bone
Floor Press: 315x1*, Miss 335
5-Board: 315x10, 295x10, 405x1
Side Laterals: 45x15 3 Sets
DB Side Bends: 45x12 3 Sets
Mr D
Floor Press: 240x1*
5-Board: 225x10, 255x10, 245x10
Side Laterals: 15x15,20x15,25x15
DB Side-Bends: 60x12, 70x12 2 Sets
A really high-energy crew tonight. Lots
of students lifting lots of weights. Pete has
drug us into the 21st century w/video off his
MP3 player. Uh-oh.
Go Lancers!
If you're reading this and are new to Westside
termonolgy it might seem strange that this post
is called Max Effort Bench and we don't actually
do bench presses. Westside breaks things down
into sections and deals with those separately.
Tonight we worked on the upper-half of the
bench - concentrating on tricep strength. Enjoy.
Pete
Floor Press: 155x1, 175x1
5-Board Press: 185x6, 155x16
Side Raises: 10x15 One Set
DB Side Bends: 100x12 3 Sets
Christian
Upper-Body
David
Chest-Abs
T.A.L.
Upper-body
T-Bone
Floor Press: 315x1*, Miss 335
5-Board: 315x10, 295x10, 405x1
Side Laterals: 45x15 3 Sets
DB Side Bends: 45x12 3 Sets
Mr D
Floor Press: 240x1*
5-Board: 225x10, 255x10, 245x10
Side Laterals: 15x15,20x15,25x15
DB Side-Bends: 60x12, 70x12 2 Sets
A really high-energy crew tonight. Lots
of students lifting lots of weights. Pete has
drug us into the 21st century w/video off his
MP3 player. Uh-oh.
Go Lancers!
4/9/07
4-7-07
R.E. Squat / Deadlift
Mr D
Full Squat: 200x8 3 Sets
RDL: 225x6 4 Sets
TTT: 75 - 85 - 95
Cable Crunch: 3 Sets of 10
T-Bone
RDL: 225, 315
Pete
TTT: 75 -85- 95
David
Lats
Wow - sore from Friday's workout!
Go Lancers!
Mr D
Full Squat: 200x8 3 Sets
RDL: 225x6 4 Sets
TTT: 75 - 85 - 95
Cable Crunch: 3 Sets of 10
T-Bone
RDL: 225, 315
Pete
TTT: 75 -85- 95
David
Lats
Wow - sore from Friday's workout!
Go Lancers!
4/6/07
4-6-07
R.E. Bench Press
Back to business.
Pete
Military Press: 115x5 2 Sets, 105x5, 65x20
Weighted Push-ups: 45Lbs x8 2 Sets, Superset 45x7-35x2-25x2
T-Bone (Mr 400)
Mil. Press: 115x5 2 Sets, 135x5 2 Sets, 155x5, 175x5
Weighted Push-ups: 45x8, 45x6, superset 45x4 -35x3 -25x2
Rows
Lat Pull-downs
David
A Farewell to ARMS
Mr D
Mil. Press: 115x5 2 Sets, 135x5 2 Sets
Weighted Push-ups: 25Lbs x12, 45x8, superset 45x8 - 35x3 - Bwt x2
Face Pulls: 90x15 4 Sets
DB Side Bends: 65x10 3 Sets
With our first powerlifting meet behind us
we are now world class EXCEPT
we have no back strength, leg strength, core strength,
tricep strength and our form is shaky. Our conclusion:
We have some work to do.
Go Lancers!
Back to business.
Pete
Military Press: 115x5 2 Sets, 105x5, 65x20
Weighted Push-ups: 45Lbs x8 2 Sets, Superset 45x7-35x2-25x2
T-Bone (Mr 400)
Mil. Press: 115x5 2 Sets, 135x5 2 Sets, 155x5, 175x5
Weighted Push-ups: 45x8, 45x6, superset 45x4 -35x3 -25x2
Rows
Lat Pull-downs
David
A Farewell to ARMS
Mr D
Mil. Press: 115x5 2 Sets, 135x5 2 Sets
Weighted Push-ups: 25Lbs x12, 45x8, superset 45x8 - 35x3 - Bwt x2
Face Pulls: 90x15 4 Sets
DB Side Bends: 65x10 3 Sets
With our first powerlifting meet behind us
we are now world class EXCEPT
we have no back strength, leg strength, core strength,
tricep strength and our form is shaky. Our conclusion:
We have some work to do.
Go Lancers!
4-4-07
T.A.L. (Totally Anonymous Lifter)
Got an easy upper-body workout in despite a sprained ankle.
Pete and T-Bone came in for moral support and to talk about
Saturday's competition.
David
Still nursing a sore knee (basketball NOT lifting!) - did chest.
Mr D
Trying to learn a new way to squat (deeper). Worked up to
275 for form practice.
Glute-Ham Raise: 50 total reps
DB Rows: 65 x20
We'll be back at it hard in a week or so.
Go Lancers!
Got an easy upper-body workout in despite a sprained ankle.
Pete and T-Bone came in for moral support and to talk about
Saturday's competition.
David
Still nursing a sore knee (basketball NOT lifting!) - did chest.
Mr D
Trying to learn a new way to squat (deeper). Worked up to
275 for form practice.
Glute-Ham Raise: 50 total reps
DB Rows: 65 x20
We'll be back at it hard in a week or so.
Go Lancers!
3-31-07 The Meet
USPF State Powerlifting Championship
Pete
Squat: 300Lbs
Bench Press: 175
Deadlift: 345
Pete like all of us got in a bit of a jam because we didn't know just how
deep the USPF requires you to go in the squat. Pete quickly found out
and got 300. With his bench shirt about two hours old, Pete blasted 175 up and gave 200 a pretty good ride too, missing it at lockout. Time for Deadlifts was also time to catch the last boat back to the island. Pete had time for two and got 345Lbs on his second deadlift. A 360Lbs or more was very possible! All in all, a great 1st meet and a new state champion!
Tony
Squat: 485Lbs
Bench Press: 402Lbs
Deadlift: 544Lbs
Tony really lead the way for us. Missing his first squat on depth (scarey) he came
back to nail it on his second attempt and nearly got 500 on a third attempt. The Bench
Press was sure fun to watch (or in my case act as liftoff man). An easy easy 335 was
followed by an easy easy 355Lb lift. When Tony asked me what his third attempt should be
I told hime that whatever it was it should start with a "4". Tony looked concerned as
he approached the bench since this was about 50Lbs more than he'd ever done! I handed
it off, watched hime blast it nearly to arms length - a bit of a struggle on the right side and
done!! Believe me, there was an island celebration right there and then! Unfortanately I
didn't see Tony deadlift as I had to get on that 5:45 boat but he got a huge PR
(personal record) with 544Lbs. Tony impressed alot of seasoned lifters and coaches
and will be a force to be reckoned with in this sport.
Mr D
Yeah, I competed too. Had a rough day, missing my opening 408Lb squat three times.
Meet Director Steve Denison allowed me to bench and deadlift anyway and though
my fortunes didn't improve much I have returned to the island motivated for next
time.
The School Weight Room is NOT a Powerlifting Club but a facility dedicated to
helping students get stronger for whatever their goals are. Some of us do compete
(or at least try - darn it) and we'll report on how we do as we do it.
Pete
Squat: 300Lbs
Bench Press: 175
Deadlift: 345
Pete like all of us got in a bit of a jam because we didn't know just how
deep the USPF requires you to go in the squat. Pete quickly found out
and got 300. With his bench shirt about two hours old, Pete blasted 175 up and gave 200 a pretty good ride too, missing it at lockout. Time for Deadlifts was also time to catch the last boat back to the island. Pete had time for two and got 345Lbs on his second deadlift. A 360Lbs or more was very possible! All in all, a great 1st meet and a new state champion!
Tony
Squat: 485Lbs
Bench Press: 402Lbs
Deadlift: 544Lbs
Tony really lead the way for us. Missing his first squat on depth (scarey) he came
back to nail it on his second attempt and nearly got 500 on a third attempt. The Bench
Press was sure fun to watch (or in my case act as liftoff man). An easy easy 335 was
followed by an easy easy 355Lb lift. When Tony asked me what his third attempt should be
I told hime that whatever it was it should start with a "4". Tony looked concerned as
he approached the bench since this was about 50Lbs more than he'd ever done! I handed
it off, watched hime blast it nearly to arms length - a bit of a struggle on the right side and
done!! Believe me, there was an island celebration right there and then! Unfortanately I
didn't see Tony deadlift as I had to get on that 5:45 boat but he got a huge PR
(personal record) with 544Lbs. Tony impressed alot of seasoned lifters and coaches
and will be a force to be reckoned with in this sport.
Mr D
Yeah, I competed too. Had a rough day, missing my opening 408Lb squat three times.
Meet Director Steve Denison allowed me to bench and deadlift anyway and though
my fortunes didn't improve much I have returned to the island motivated for next
time.
The School Weight Room is NOT a Powerlifting Club but a facility dedicated to
helping students get stronger for whatever their goals are. Some of us do compete
(or at least try - darn it) and we'll report on how we do as we do it.
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