Trendkill's Training Journal

[Trendkill]

Max Effort Lower

Deload workout 3

1/2 mile walk with 160lbs on SSB. I believe this was inspired by the Godzilla lyrics. Upper back was fried.

Belt squat march with 3 plates x 5 mins

Static side holds with 135lbs x 2 min per side

This was a fun workout and a nice change of pace. Looking forward to getting back at it middle of next week.

 

[quackattack]

1/2 mile walk with 160lbs on SSB. I believe this was inspired by the Godzilla lyrics. Upper back was fried.

Did you do this on a treadmill? Or did you walk down the street with a SSB like an absolute savage?

 

[DEADlifter]

Max Effort Lower

Deload workout 3

1/2 mile walk with 160lbs on SSB. I believe this was inspired by the Godzilla lyrics. Upper back was fried.

Belt squat march with 3 plates x 5 mins

Static side holds with 135lbs x 2 min per side

This was a fun workout and a nice change of pace. Looking forward to getting back at it middle of next week.

 

[Trendkill]

Did you do this on a treadmill? Or did you walk down the street with a SSB like an absolute savage?

I walked up and down my court. got a few waves from the neighbors but theyre used to all kinds of this craziness.

 

[CJ]

I walked up and down my court. got a few waves from the neighbors but theyre used to all kinds of this craziness.

"stay on his good side children, or one day he may kill you and eat you!"

 

[Trendkill]

Or he may fall flat on his face as he is waving to you and break his nose in the process.

 

[Trendkill]

Max Effort Upper

Back at it after the deload week. Not surprisingly I felt refreshed today.

1.5 mile walk

hypers and shoulder mobility

Steep incline press against light bands
worked up to 210 x 1 (5lb PR)

Steep incline pin press
225 x 5
275 x 5
300 x 3
225 x 12
Set these up 2 holes lower then normal to better target my sticking point

Barbell extensions
135 x 12, 10, 8

Nebula row
225 x 3 x 6

bent over rear delt raise
25 x 3 x 10 each side

Vids for anyone that's interested:

 

[Trendkill]

Dynamic Effort Lower

Hypers and hip mobility

Box squat with camber bar (85lbs)
405 + medium band x 8 x 2 (bands add 140 top and 85 bottom)

Camber bar close stance good morning
315 x 3 x 5

Seated wide stance banded good morning
light band x 3 x 20
mid back was on fire

Seated static band abduction
doubled light band x 4 x 30 seconds

Planks
3 x 1 minute

Squat Vid

 

[BrotherIron]

Damn... that's a helluva GM peformed with the cambered bar.

 

[Trendkill]

Damn... that's a helluva GM peformed with the cambered bar.

It's actually my favorite bar for GMs especially for max effort work. I usually try and use the SSB for assistance work but the bar was already in the mono from the squats so I just went with it.

 

[Trendkill]

Max Effort Mosh

Lamb of God mosh pit x 60 minutes
this was the most fun I've had at a show in 25 years. Took my oldest son and nephew. They went nuts. Lamb of God had one of the best live performances I've ever seen. Randy's vocals are still strong as ever and the band is super tight even with their new drummer. Set list was something like this:

Memento Mori
Ruin
Walk with me in Hell
Resurrection Man
No You've Got Something to Die for
Set to fail
New colossal hate
512
Vigil
Contractor
Laid to rest
Redneck

They fuckin killed it. Pit was insane and the place was sold out and packed. It was the first time since all this covid bullshit that I felt normal. Almost like the clock was turned back 2 years. No one said a thing about masks, vaccines or anything else. Lines were normal, people were normal (as much as metalheads can be LOL) and it was awesome.

 

[Trendkill]

Dynamic Effort Upper

1/2 mile walk

shoulder complex with bands

standing strict press
135 + 40lbs chain x 9 x 3

dumbbell front raise
25 x 3 x 20

overhead band tricep extension
light band x 3 x 20

band pull apart
light band x 60, 60, 40

hammer curl
40 x 3 x 10

 

[ATLRigger]

Max Effort Lower

Deload workout 3

1/2 mile walk with 160lbs on SSB. I believe this was inspired by the Godzilla lyrics. Upper back was fried.

Belt squat march with 3 plates x 5 mins

Static side holds with 135lbs x 2 min per side

This was a fun workout and a nice change of pace. Looking forward to getting back at it middle of next week.

That sounds horrible. Good on u for doing it though.

 

[ATLRigger]

I haven't kept an online journal in almost 20 years. I track all my PRs on a spreadsheet that I save to dropbox. Lame but effective.

I train 3 days/week but I incorporate all 4 workouts in a traditional Westside style program i.e. max effort lower, max effort upper, dynamic effort lower, dynamic effort upper. These workouts are spread out over 10 days and then the cycle repeats. I've trained using Westside methods ever since I began powerlifting. I really enjoy the variety, effectiveness and the scientific principals it's based on.

About 9 months ago I tweaked my left shoulder. It left me unable to bench but for some reason steep incline and overhead work didn't bother it. It healed up about 2 months ago but I'm going to push on with the overhead work exclusively until I hit a few goals.

Max Effort Upper 6/14/21

Reverse hyper
270 x 20

Shoulder complex warm-up with bands
A mix of 6 different shoulder movements all done for 25 reps each

Steep incline press off pins - this puts the bar about 2" off my upper chest at the starting point
bar x 50
95 x 10
135 x 5
185 x 3
225 x 1
275 x 1
305 x 1

Steep incline press lockouts - bar height was right at the top of my head at the starting point
315 x 5
315 x 5
315 x 4

Camber bar extensions (flat bench)
135 + 1 chain/side x 8
135 + 2 chain/side x 5
135 x 8

Chest supported row
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 5 not the cleanest reps I've ever done...

Chest supported row wide grip
1 plate 4x20

Upside down hang/traction ala Donnie Thompson x 5 mins.

I like how ur training for specificity from the pins for lift off and half rep thingers for close out. I may incorporate these soon!!

 

[Trendkill]

I like how ur training for specificity from the pins for lift off and half rep thingers for close out. I may incorporate these soon!!

Half rep thingers have always been a staple for me In building the bench and overhead press. I try to focus in the ROM that is most difficult. Every once in a while the ego gets the best of me and I bang out low ROM lockouts for a fun overload.

 

[Trendkill]

Max Effort Lower

Covid squat. This where you get COVID and it hurts to even get off the couch. Good times. My wife and youngest son have it too. Slept 14 hours last night and will try to do the same tonight.

 

[eazy]

Max Effort Lower

Covid squat. This where you get COVID and it hurts to even get off the couch. Good times. My wife and youngest son have it too. Slept 14 hours last night and will try to do the same tonight.

Get well soon you and your family.

 

[quackattack]

Max Effort Lower

Covid squat. This where you get COVID and it hurts to even get off the couch. Good times. My wife and youngest son have it too. Slept 14 hours last night and will try to do the same tonight.

Get well soon. Tylenol, Motrin, and plenty of fluids.

 

[Trendkill]

Max Effort Upper

it was a maximum effort to just get out of bed this morning. Was awake for 3 hours then back to bed for a 2 hour nap. Felt like a new man after that. Hopefully on the back stretch of this virus. Good news is I’ve kept my appetite. With essentially zero movement and eating three meals/day I’ve only lost two pounds. I’ll take that.

 

[Trendkill]

Dynamic effort lower

Tested negative today. Still can’t taste a damn thing. Hopefully good to go energywise by Monday.