Ten years ago today I was just 39 and perhaps the strongest I have ever been in my life.I weighed 190 and was working on a 600 pound squat and a 430 plus bench(long term goals) . A few workouts from my log of that week:
12/23/96 Max effort dl
1) Safety bar deadlift off pins( bar is balanced on shoulders, hands at comp dl bar level)
175x5x2
25x2
340x1
394x1 (pr)
406x X miss
2) Wt hypers
50x8
70x8
90x8x2
50x5x5 sec holds
3)reverse hypers
210x12x4 sets
4) 2 DB wall sits( at parallel)
50lbs x30 sec
90lbsx 30 sec
100#x30 sec( pr)
5) spread eagle situp(straight leg)
100lbs x10x3 sets
6) cable side bends
110 lbs x10x3 sets
7) standing calf raises 4 sets
12/26/96 bench max effort
1)close grip decline 135x5x2
225x3x2
275x1
315x1
365x1
390x X
390x1 PR ( love getting these after I miss!)
2)Close grip decline ring grip
315x1
365x1
390x1 PR ( got my 6 reps above 90 as per Prilepins table, I sure sign I was in shape.)
3) rack extensions from dead stop in power rack
88x10
132x8
176x8
225x5
247x5
269x5
291x4 315x2.5 (LOL)
strong triceps and lats were my bench. weird weights as I have half pounds and half kilo set
4) wt pullups
bwx8
25x5
45x5
60x5x2
bwx12
5) plate raise seated
100lbs x10x3 sets
6) chest supported row
3x8
7) db hammer curl
40,50,60 lbs x 6 reps
12/27/96 Box squat speed day
12.5 inch hard box(loose suit bottoms/belt)
135x3x2
185x3
225x2
275x2
315x2
337lbs x 2 reps x 10 sets, 45 sec rest/sets
381x1
413x1
430x1
2) arched back good morning
225x8
270x6
315x5x3 sets
3) reverse hypers
210x12
260x12x3 sets
4) cable pull throughs
200lbs x15x3 sets
5) incline leg raises 4 sets to failure
6) incline straight leg situps 4 sets to failure
7) donkey calf raises 4x15
two months later I squatted 513( made an easy 562 but got reds )benched 391( missed 407) pulled 545 and just missed 562 weighing 191.No one can say we didnt train hard.
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5 comments:
Your volume was incredible. I'd imagine that alot of your day, including meals, rest, and mental preparation, was focused on training. Very impressive. What do you think the unbalanced components were in retrospect?? You can armchair quarterback now with more wisdom.
yeah owning a gym was great! I could sit at the desk, drink protein drinks,put my legs up and prepare for the next workout!I truly lived like a pro for many many years.It was a dream.
The imbalances came from two sources: one having a left knee that only bent 90 deg. every time I went below parallel I twisted. not good for long term back health.
two: crunching down too hard on my belt when squatting and deadlifting instead of focusing on the arch and super stiffness. Way too much spinal flexion.
I should have done NO ab work and TONS of erector work.Also no round back lifting. I would still be competing today.
While there is a set of articles that are named, "Westside for Skinny Bastards", you should do some called, "Westside for Longevity". You may do one for women called "Westside for Sexy Chicks". More focus on glutes, upper chest, leaner abs.(Girl Stuff). Since Westside uses KB now, that could be a major balancing tool. Give it some thought.
except I can't do it anymore! so much for longevity!
Damn Rif I agree with Tom, lots and lots of volume. Very cool, and you were a STRONG dude, I still remember your post on the special excersizes you rotated through and your PR's very impressive man!
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