XiLe, from feeble to Ultra...6 months done, many remain... - Page 7

BigWeighter · 09-16-2007, 11:31 PM

nice job on those DLs bro. i need to start DLing again> havnt done it in two weeks cuz i've been SLDLing in my leg day. Today i did legs bro. went awesome hit a PR of 225x3 in ATG front squats and a 205x8 in SLDL.

XiLe Ultra · 09-16-2007, 11:47 PM

Quote:

Originally Posted by BigWeighter

nice job on those DLs bro. i need to start DLing again> havnt done it in two weeks cuz i've been SLDLing in my leg day. Today i did legs bro. went awesome hit a PR of 225x3 in ATG front squats and a 205x8 in SLDL.

Nice, I'll check your log in a minute, my Deads were better last week.

**bigDman** · 09-16-2007, 11:56 PM

you got 340 in you Xile no problem!

XiLe Ultra · 10-01-2007, 11:40 AM

I'll nail that and more soon enough!

XiLe Ultra · 10-01-2007, 11:42 AM

I decided to cancel that routine I had planned and do this powerlifting routine instead to get a 245lb bench by November, I don't know where I'm at now, but I want to get that because I maxed 145 last November.

Day 1 - Max Effort (Monday)

Sumo Stance Deadlift

Warmup in sets of 3 until I can't rep the weight x3 anymore, I'll start with 135and probably end at 275 or so, and then I'll do reps of 1 with 90%+ of my 1rm, 4 sets of 1.

Weighted Hyper-Extensions 4x10

Any ab excercise 4 x 12

Barbell Rows 4x8

Day 2- Max Effort (Wednsday)

Bench Press

95x3
115x3
135x3
165x3
185x3
195x1
Then I'll see what I can get...

Dips

bwx6x4

Cable Pushdowns

4x10

Lateral Raises

4x10

Barbell Rows

4x8

Concentration Curls

3 x 8

Day 3- Dynamic Effort (Friday)

Box squat 10 Sets of 2 fast box squats with 115-135lbs

Weighted HyperExtensions 4x10

Incline Oblique Crunches 4x10

Day 4- Dynamic Effort (Saturday)

Speed bench 8-10 sets of 3 reps with 105-115lbs.

Tricep work - as Day 2

Pushdowns - as Day 2

Lat work - as Day 1

Biceps - as Day 2

**bigDman** · 10-01-2007, 06:57 PM

looks pretty good

XiLe Ultra · 10-01-2007, 07:41 PM

Max Effort day

Sumo Deadlift

135x3
185x3
225x3
275x3
315x1
315x1
325x1
330x1

Weighted Hyperextensions

45x10
70x8
70x8
45x10

Hanging Crunches (not leg raises!)

bwx10x4

BB Bent-Over Rows

135x8
135x8
135x8

I didn't expect to get a PR, but I think I could have gone over 335 today, but that's alright it was the first lifting day since I took last week off, next week I expect some PRs!

**builtbeast** · 10-01-2007, 08:37 PM

What's the pink about?

XiLe Ultra · 10-01-2007, 08:39 PM

warmups, 3 reps were supposed to be warmup reps for this routine.

XiLe Ultra · 10-03-2007, 08:01 PM

Box Squats (used a bench which was parallel)

115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
135x2

1 Minute breaks inbetween, maybe I should have shortened rest time, because that was pretty easy.

Machine Calf Raises

45x8
45x8
45x8
45x8

2 second pauses each rep.

Grip Training

note: I am not working to even out my left and right hand, I am going to get both of them as strong as possible.

-Generic Gripper = 50lbs resistance
-CoC #1 = 140lbs of resistance
-CoC #2 = 195lbs of resistance
-Gripmaster finger grip = 7lbs of resistance
-Gripmaster palm grip = unknown, I will press it against a scale sometime

The reason I don't go full reps on the CoC, aside from the very first rep is because it is bigger than the generic gripper and gets out of position when I go all the way out and I'll have to re-adjust it in my hand, which gives me rest and I can get twice as many reps doing that.

Generic Gripper (full reps)

Right handx15
Left handx15

CoC #1 (Parallel to Close)

Right handx8
Left handx3 (+5 forced)

CoC #1 (Parallel to Close)

Right handx5
Left Handx1 (+4 forced)

It was a mistake going to 8 reps, I overdid it, I'll stick to lower reps next time

CoC #2 (Full Rep)x 4 sets.

Right Handx0 + forced to close (I'm very close on this hand)
Left Handx0 + forced to close (this hand I'm much further off

Gripmaster

Thumb, Index and Middle finger 4 sets, 10 reps on the palm grip

Pinky and Ring finger 4 sets, 10 reps on the finger grip

Finger push up positon 10 second hold

My fingers and hands were dead after the workout, I know this might seem strange to be training fingers so hard, but I really would like to have super strong fingers.

XiLe Ultra · 10-03-2007, 08:15 PM

Here's the gripmaster, the rubber part (meant for palm gripping) is what I press down with my index, middle finger and thumb. My pinky and ring can't handle that so I use the individual finger grips.

I'm training to be able to smash an egg by gripping the top and bottom with the index and thumb.

Also when I first got this gripmaster, about 1 year ago...before my weight training, I struggled to get a single rep for my pinky, I can push 10 easily now, I did the last set with pauses as wel.

When I first got that generic 50lb gripper about 1 1/2 years ago, I couldn't even close it once with my left hand! I can probably get 80+ reps on it now without resting.

When I got the CoC #1 this July it was my 1 rep max on my right hand, and I wasn't able to to close it with my left. I worked forearms before in the gym.

I'm going to get the 2 shut this month for sure!

**bigDman** · 10-03-2007, 08:45 PM

Quote:

Originally Posted by XiLe Ultra

Here's the gripmaster, the rubber part (meant for palm gripping) is what I press down with my index, middle finger and thumb. My pinky and ring can't handle that so I use the individual finger grips.

I'm training to be able to smash an egg by gripping the top and bottom with the index and thumb.

Also when I first got this gripmaster, about 1 year ago...before my weight training, I struggled to get a single rep for my pinky, I can push 10 easily now, I did the last set with pauses as wel.

When I first got that generic 50lb gripper about 1 1/2 years ago, I couldn't even close it once with my left hand! I can probably get 80+ reps on it now without resting.

When I got the CoC #1 this July it was my 1 rep max on my right hand, and I wasn't able to to close it with my left. I worked forearms before in the gym.

I'm going to get the 2 shut this month for sure!

hit me up on AIM i have a present for you

*edit* good luck with your egg trick because i just tried it and couldnt crush it with my whole hand... and i closed the hg300 and am close to closing the #3
If you ever pull off the egg crush a video is a MUST

XiLe Ultra · 10-04-2007, 04:50 AM

egg crush should be easier than CoC 3...My friend has done it a few times, and I've witnessed it...they are different muscles though, I'll get on aim tomorrow, I'm off to bed now.

Also I could crush the egg in my palm.

XiLe Ultra · 10-05-2007, 04:22 AM

Dynamic Bench day

So I decided to skip max effort this week because my chest is still sore, I'll just go ahead and do it on monday.

Speed Bench Press

95x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3
95x3

Ok so that was easy as hell, 30 second rest inbetween sets, I'll do 115 next time.

Dips

bwx8
bwx8
bwx8
bwx8

Cable Pushdown

100x10
100x10
100x10
100x10

BB Bent-Over Rows

135x8
135x10
135x10
135x10

Wow I wasn't feeling good today but the rows were way easier than on monday, this routine seems to be workin already!

Concentration Curls

35x8
35x8
35x8 (had to force a few reps)

Biceps have gotten weaker since july...

**DJSTARER** · 10-05-2007, 02:48 PM

just a heads up... i wouldn't spend more than 3-5 weeks on a standard westsie like that. You will burn out. I've never seen anyone (natural) flourish on a real WSB template for more than 5 weeks. They all start getting injuries. You can keep ME, RE-DE principles, but take some skinny bastard approaches as well.

09-16-2007, 11:31 PM	#181
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 58	Re: XiLe, from feeble to Ultra...6 months done, many remain... nice job on those DLs bro. i need to start DLing again> havnt done it in two weeks cuz i've been SLDLing in my leg day. Today i did legs bro. went awesome hit a PR of 225x3 in ATG front squats and a 205x8 in SLDL.

10-01-2007, 11:40 AM	#184
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... I'll nail that and more soon enough! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-01-2007, 11:42 AM	#185
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... I decided to cancel that routine I had planned and do this powerlifting routine instead to get a 245lb bench by November, I don't know where I'm at now, but I want to get that because I maxed 145 last November. Day 1 - Max Effort (Monday) Sumo Stance Deadlift Warmup in sets of 3 until I can't rep the weight x3 anymore, I'll start with 135and probably end at 275 or so, and then I'll do reps of 1 with 90%+ of my 1rm, 4 sets of 1. Weighted Hyper-Extensions 4x10 Any ab excercise 4 x 12 Barbell Rows 4x8 Day 2- Max Effort (Wednsday) Bench Press 95x3 115x3 135x3 165x3 185x3 195x1 Then I'll see what I can get... Dips bwx6x4 Cable Pushdowns 4x10 Lateral Raises 4x10 Barbell Rows 4x8 Concentration Curls 3 x 8 Day 3- Dynamic Effort (Friday) Box squat 10 Sets of 2 fast box squats with 115-135lbs Weighted HyperExtensions 4x10 Incline Oblique Crunches 4x10 Day 4- Dynamic Effort (Saturday) Speed bench 8-10 sets of 3 reps with 105-115lbs. Tricep work - as Day 2 Pushdowns - as Day 2 Lat work - as Day 1 Biceps - as Day 2 __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-01-2007, 07:41 PM	#187
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Max Effort day Sumo Deadlift 135x3 185x3 225x3 275x3 315x1 315x1 325x1 330x1 Weighted Hyperextensions 45x10 70x8 70x8 45x10 Hanging Crunches (not leg raises!) bwx10x4 BB Bent-Over Rows 135x8 135x8 135x8 I didn't expect to get a PR, but I think I could have gone over 335 today, but that's alright it was the first lifting day since I took last week off, next week I expect some PRs! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-01-2007, 08:37 PM	#188
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	Re: XiLe, from feeble to Ultra...6 months done, many remain... What's the pink about? __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

10-01-2007, 08:39 PM	#189
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... warmups, 3 reps were supposed to be warmup reps for this routine. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-03-2007, 08:01 PM	#190
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Box Squats (used a bench which was parallel) 115x2 115x2 115x2 115x2 115x2 115x2 115x2 115x2 135x2 1 Minute breaks inbetween, maybe I should have shortened rest time, because that was pretty easy. Machine Calf Raises 45x8 45x8 45x8 45x8 2 second pauses each rep. Grip Training note: I am not working to even out my left and right hand, I am going to get both of them as strong as possible. -Generic Gripper = 50lbs resistance -CoC #1 = 140lbs of resistance -CoC #2 = 195lbs of resistance -Gripmaster finger grip = 7lbs of resistance -Gripmaster palm grip = unknown, I will press it against a scale sometime The reason I don't go full reps on the CoC, aside from the very first rep is because it is bigger than the generic gripper and gets out of position when I go all the way out and I'll have to re-adjust it in my hand, which gives me rest and I can get twice as many reps doing that. Generic Gripper (full reps) Right handx15 Left handx15 CoC #1 (Parallel to Close) Right handx8 Left handx3 (+5 forced) CoC #1 (Parallel to Close) Right handx5 Left Handx1 (+4 forced) It was a mistake going to 8 reps, I overdid it, I'll stick to lower reps next time CoC #2 (Full Rep)x 4 sets. Right Handx0 + forced to close (I'm very close on this hand) Left Handx0 + forced to close (this hand I'm much further off Gripmaster Thumb, Index and Middle finger 4 sets, 10 reps on the palm grip Pinky and Ring finger 4 sets, 10 reps on the finger grip Finger push up positon 10 second hold My fingers and hands were dead after the workout, I know this might seem strange to be training fingers so hard, but I really would like to have super strong fingers. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-03-2007, 08:15 PM	#191
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Here's the gripmaster, the rubber part (meant for palm gripping) is what I press down with my index, middle finger and thumb. My pinky and ring can't handle that so I use the individual finger grips. I'm training to be able to smash an egg by gripping the top and bottom with the index and thumb. Also when I first got this gripmaster, about 1 year ago...before my weight training, I struggled to get a single rep for my pinky, I can push 10 easily now, I did the last set with pauses as wel. When I first got that generic 50lb gripper about 1 1/2 years ago, I couldn't even close it once with my left hand! I can probably get 80+ reps on it now without resting. When I got the CoC #1 this July it was my 1 rep max on my right hand, and I wasn't able to to close it with my left. I worked forearms before in the gym. I'm going to get the 2 shut this month for sure! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-04-2007, 04:50 AM	#193
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... egg crush should be easier than CoC 3...My friend has done it a few times, and I've witnessed it...they are different muscles though, I'll get on aim tomorrow, I'm off to bed now. Also I could crush the egg in my palm. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-05-2007, 04:22 AM	#194
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: XiLe, from feeble to Ultra...6 months done, many remain... Dynamic Bench day So I decided to skip max effort this week because my chest is still sore, I'll just go ahead and do it on monday. Speed Bench Press 95x3 95x3 95x3 95x3 95x3 95x3 95x3 95x3 95x3 95x3 Ok so that was easy as hell, 30 second rest inbetween sets, I'll do 115 next time. Dips bwx8 bwx8 bwx8 bwx8 Cable Pushdown 100x10 100x10 100x10 100x10 BB Bent-Over Rows 135x8 135x10 135x10 135x10 Wow I wasn't feeling good today but the rows were way easier than on monday, this routine seems to be workin already! Concentration Curls 35x8 35x8 35x8 (had to force a few reps) Biceps have gotten weaker since july... __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-05-2007, 02:48 PM	#195
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	Re: XiLe, from feeble to Ultra...6 months done, many remain... just a heads up... i wouldn't spend more than 3-5 weeks on a standard westsie like that. You will burn out. I've never seen anyone (natural) flourish on a real WSB template for more than 5 weeks. They all start getting injuries. You can keep ME, RE-DE principles, but take some skinny bastard approaches as well. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition