Pumping Iron with Zemekone and Icehog3

[jdakine]

PT first thing this morning. Then went to the gym and did legs.
Squats
Leg extensions
Leg curls

Therapist had me doing a bicep excersise and its amazing how the body will shut down a muscles to protect the joint. At first my left bicep wouldn't even tighten up. Left side mechanics are off and we are working on getting the proper muscles to work per the movement.

[gorob23]

Woke up, rested then back to working out..

paid ALL the bills then had lunch to get my strength back .....getting ready to deal with the "4LP"

today was normal workout day .. I'm beat

L.S. I need that "stuff" can Mo get it ?

Rob

[icehog3]

Rob, you beast!

Back today, didn't sleep well so I hit it short and heavy. T-bars to 295, BOR to 305, ide cable rows to 290, pullups to failure x 4. I have hockey in a couple hours, trying to get some liquids, carbs and rest first.

[Adriftpanda]

The brother in law wanted to hit the gym today, I had to get him in so I just followed him around. Ended up doing arms and a set of flat bench presses. Arms felt pump. The pump that Arnold mention in one of his videos. God damn, when you get that pump, it's amazing.

[Adriftpanda]

Heavy back day, messed up my shoulder though. Frack

[icehog3]

Hope it's only minor, Huy, I feel your pain.

Did arms and traps today, first time in a long time I was able to do Olympic bar curls without tendon pain.

[jdakine]

Originally Posted by Adriftpanda

Heavy back day, messed up my shoulder though. Frack

Careful with that shoulder, Huy. Hope it's just some minor pain, not an injury.

[Adriftpanda]

I really hope so too. Tomorrow is suppose to be a shoulder day, but I think I will skip shoulders this week. Thanks for the concern guys.

Tom, you use ProSource?

[icehog3]

Nope, Huy, haven't heard of it....what is it?

[Adriftpanda]

Thought that was the shop you use. Where's the place you get your stuff?

[icehog3]

FitRX.com, Huy.

http://www.fitrx.com/fitrx/default.asp

[Adriftpanda]

I lied, I ended up doing shoulders today, but went for reps.

[icehog3]

I did chest, and told the truth.

[jdakine]

PT this morning. I got to use the little darker shade of pink DB's today, the 3 pounders.

[icehog3]

Hope it's coming along well, Jay.

[Adriftpanda]

Chest day, felt so so. My shoulder was giving me some problems, so I had my partner lift the bar up each time for me.

The meds that I'm on really suck. I have noticed a lose of about 10lb on my bench and deads.

[icehog3]

Hope you're healed up soon, Huy.

Between hockey last night and sh!tty sleep, I took today off. Game again tonight, but I will hit the gym tomorrow for sure.

[GreekGodX]

So I've been back on olympic lifting made some gains and hit a wall. Frustrated.

Been looking at a lot of Westside Barbell information. Thinking about making a switch.

[icehog3]

Not familiar with that, Son, what's that entail?

[GreekGodX]

Well Westside Barbell is a private gym (invite only) in Ohio that has some of the strongest lifters in the world. The owner is Louie Simmons, who created the model that they train with. So the issue is if you don't train at their gym you don't have all the information they have, and they don't really sell it or talk about it. I've heard the books they have for sale aren't necessarily the best. The methods are broadly explained in numerous articles and youtube videos, but you cannot just go and find a workout and start lifting. So with that here is my best explanation from what I've researched so far..

They follow the Conjugate Method, which is their form of periodization, that is broken down to Dynamic Effort and Max Effort days over a 4-day or 5-day workout plan. Their split is upper and lower body days but the focus is Bench, Deadlifts and Squats. For a maximal effort day you would pick 1 of the main movements and work up to a 1-3RM. The key is that you do a different variation every week on Max Effort day so your body does not get used to it. Then you do accessory work to bring up your weak areas, and the accessory work is completely dependant on the person.

Dynamic effort day you pick 1 of the main movements and you do between 50-70% of your max. Lifting as fast as possible and with the same force as if it was maximal weight. 30-60 seconds between reps of 2 for 10 sets. Again you do accessory work to bring up weak areas. A big part of the Dynamic effort days is to use accommodating resistance, such as bands or chains, to help get stronger. They use a lot of bands in different was to overcome sticking points.

That's the jist of it all. I'm trying to put something together following their methods but it is a little difficult when there isn't anything concrete out there.