Galjour58's Log- Rippetoe to Hybrid

With a wide squat stance that I use on box squats, the 16 inch box puts me just a hair below parallel. The gym in which I work has boxes from about 10 inches to 42 inches. I have been researching the westside barbell workouts and Louie Simmons’ articles. I take bits and pieces from it in order to make a workout fit for me. I look at weak phases of my lift and try to exploit it to make the whole range of motion stronger. Take a look at some of those if you get a chance. I’ll send you some links if I get a chance.

Wednesday May 28th, 2008 Deadlift

Deadlift 460#x3 working set
2x5@185#, 275#x3, 375#x2, 1x415#, 1x435#,
460#x3
Bent Rows (underhand grip) 235#x5, 285#x6,
325#x5
Rack Pulls (3 singles)
455#, 515# & 535#
Clean Pulls 225#x5, 2x5@275#
High Pulls 185#x5 & 205#x5

Notes:
I did my deads and rows at lunch hour and came in after a warm-up to finish the rest. Just didnt feel the strength I did for the first part of my workout. But, Id rather have good performance on my core lift than auxilliaries. 460 went up smooth - I know the tire flipping and rack pulls help alot. The tire has helped tremendously because I am getting the weight off the floor very smooth and evenly. The rack pulls because @ 435# I almost pulled myself over - LOL I did have to take a step back to catch myself. June 14th is quickly approaching - I see great things to build off of this. Im out…

Saturday May 31st, 2008 Squat Day 3.2.1

Squat
2x5@45#, 185#x5, 275#x3, 365#x2, 405#x1, 435#x1, 460#x3, 470#x2, 480#x1

Single Leg Squat on bench 3x15
Note: Felt Great and 500 is definitely in sight for 6.14.08. Have to finish workout on Sunday due to appointment

Sunday June 1st, 2008

Clean Pulls 3x5: 165#x5, 215#x5, 235#x5
High Pulls (off rack) 3x5 185#, 195#, 205#
Box Jumps 30" 3x3 cleared all
Light Bicep and Tricep work

Note: Feel good looking at future for 6.14. Noticing box jumps and box squats definitely are helping exploding out of the hole. Gonna use them in next training period.

[quote]Galjour58 wrote:
With a wide squat stance that I use on box squats, the 16 inch box puts me just a hair below parallel. The gym in which I work has boxes from about 10 inches to 42 inches. I have been researching the westside barbell workouts and Louie Simmons’ articles. I take bits and pieces from it in order to make a workout fit for me. I look at weak phases of my lift and try to exploit it to make the whole range of motion stronger. Take a look at some of those if you get a chance. I’ll send you some links if I get a chance.[/quote]

That is a sound approach, requiring the knowledge and honesty to identify and admit weak points. Thanks much for the info, and in advance for any links you might want to offer.

Are you doing nothing at all on your off days, or any kind of active recovery?

Looking forward to seeing your 14.06 results.

1Geech,

Here are a couple of links I enjoy:

http://www.everythingtrackandfield.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_149_A_PageName_E_ArticlePowerCleanProgram

I hope they are as informative for you as they are for me. As for my days off; I tend to do some cardio (not much) and focus on core exercises and sretching. I really have to focus on being limber. As for my shoulder, I get a couple of therapists I work with to stretch me. It is definitely a benefit of the job. Well I work bench tonight so I’ll be posting soon. Later

Tuesday June 3rd, 2008 Bench Press Day 3.2.1

Bench Press 3.2.1 155#x5, 185#x4, 205#x3, 225#x2, 245#x1 - 255#x3, 265#x2, 275#x1

Close Grip Floor Press 3x3
205#x3, 215#x3, 235#x3

Incline DB Press
90’s x5, 100’s x4, 100’s x 4

Pec Dec Flye 3x5
190#x5, 205#x5, 220#x5

Supported DB Rows on Incline Bench
3x5 @ 75’s

Note: Felt pretty strong on my bench and floor press. Feeling good about 6.14!!!

[quote]Galjour58 wrote:
1Geech,

Here are a couple of links I enjoy:

http://www.everythingtrackandfield.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_149_A_PageName_E_ArticlePowerCleanProgram

[/quote]

Thanks much, Galjour. These look rich, especially the first, and will take a while to digest.

Your bench seems to be coming along very well.

Friday June 6th, 2008 Deadlift

My last day of heavy lifting before 6.14

Deads went well - they went as such:
315#x5, 365#x3,405@x2, 445#x1, 470#x1 & 485#x1

I did some auxiliary work on Saturday and will focus on stretching and core this week and mainly rest. I still believe box squats and tire flips help on my starts on deads. I see 500+ in the near future…More to come

Looks real strong. Post a bit in the next week with your recuperative work if you get a chance.

I have been just focusing on tomorrow and am anticipating some good numbers. As long as the camera works Im going to have photos along with my final numbers. Go Hard or Go Home!!!

Here’s my totals for today’s max day. I hit all I hoped for so today was definitely a success. My squat goal was 500# and I squatted 520#. My bench goal was between 250# and 300#. I benched 275#. I got 285# and 290#, but my training partner said I scratched (not a true pause) so I will honor it and be happy. Then the deads!!! We were getting antsy to finish but both of us love deadlifting. He’s pretty good! I ended up passing my goal of 500# with a deadlift of 525#. So as I say it is definitely a success!!! And I am getting stiff and sore for Father’s Day - LOL

Notes: My wife was a great help with the photos and I’m looking forward to the meet in March for Special Olympics. My goals there are to reach 600# on each squat and deadlift. I’ll be happy right now with any improvement on bench. As long as my shoulder improves I’ll be satisfied. Here are a few pics of us lifting today.

Congratulations, Galjour. Nothing like topping your goals. It looks like you have been doing everything right in your training and preparation. Hope you will keep on with your log in the lead-up to next March.

Thanks buddy. I will continue to post my next program and will put more pics of yesterday. I thought I could set more than one photo, but I was mistaken. I am the one on the left and my friend Matt is my training partner. Will post what Ive done for recovery this week.

Galjour58

Here is a slide show of Saturday’s Max Day

http://www.slide.com/r/hm-uzJ3Q6D8SE3ZXagvLkOGDSG2-Nim_?previous_view=mscd_embedded_url&view=original

Enjoyed the pics, looks like you all were having a good time. That seems to be a nice shiny new gym with lots of natural light, too. Must be fun to lift there.

This place is awesome. I just wanna see more powerlifters come in. They really push cross-fit here and I think its great, but I wanna see more diversity. I work there in the evenings. It really is only about 3 years opened. I will post what I’ve done at the end of the week. Thanks for all your input.

This is my post at the end of my week of recovery and assembly. I have looked over my accomplishment and am very pleased with the overall outcome. This week was mainly rest and research. Some cardio and some stretching. That is all Ive done. But, lots of research and planning. I will start my next cycle of training Monday June 23rd, 2008 and it will be geared towards a westside barbell for the most part:

Monday: Speed/Dynamic Bench Day
Wednesday: Speed/Dynamic Squat/Deadlift Day
Thursday: Maximum Effort Bench Day
Saturday: Maximum Effort Squat/Deadlift Day

I will continue to log my progress here and feel I have not peaked yet. This week was great for me to put effort into planning. Sayonara for now…

Monday June 23, 2008 Speed Bench Day

Speed Bench 165# 8 sets of 3 reps
(Last 2 sets with chains) 60 sec. rest ; then 1 last set at 210# x 3 w/chains

JM Press 95#x8, 110#x7, 120#x6
Overhead Tricep Extension w/DB (both hands)
80#x8, 90#x7, 100#x6
Plate Front Raises 3sets w/45# plate
Chins 4sets 5-8 reps

Notes: Feelin’ the speed bench and looking forward to many things with the Westside Barbell Workout. Im my own guinea pig so I will just note things as it comes…

Wednesday June 25th, 2008 Speed Squat/Deadlift
Warm Up

Box Squats 260# 10x2 w 60sec rest 1 set 390#w/chains x2

Speed Deadlift 6 singles @ 315#
Overhead Ball Throws 20# ball 3x5
Jumps Off Box 30" Box 3x3
Russian Twist 3x10 w10#
Leg Extension/Single Leg Squat bw
70#x15/10x - 100#x12/10x - 130#x10/10x

Notes: Last Set of Box Squat was challenging. Workouts are being split into heavy at lunch and accessory exercises in the evening. Time restraints. May lower weight last squat set a little next week.

Thursday June 26th, 2008 Max Effort Bench

Warm Up

Floor Preses (close grip) 2 min rest
185#x10, 205#x8, 225#x5,245#x3

Pushdowns(elbows out) 50#x15,70#x10,100#x10,130#x10,145#x10

Pec Dec 205#x8,220#x7,235#x5

T-Bar Rows (p=45# plates)
4px8, 5px7,5px6

Cable Side Raises 15#x10,20#x10,25#x10

Hammer Curls 25#x15, 35#x10, 45#x8

Notes: Still early to tell, but shoulder is starting to feel normal again. Still not getting too aggressive with the weight on my presses. TTFN