Westside Rules

[pullinbig]

ME SQ/DL

Rack Pulls against doubled minis
495x2
545x1
585x1
605x1
625xmiss
625x1
had a little knee ache yesterday maybe from benching??? so i pulled from knee level rather than going below the knee..seemed to be ok..
dont really no what the tension was on the bands but i would imagine its close to 100 at the top..

Arched GM's
225x8
275x8
315x6
315x9

45* raises
Green and Purple bands
3x8

Hammer High Rows
3ppsx10x3

Ab Pull downs
up to 110x10

i forgot to tell you. if you cant make the ° sign you cant do 45° hypers and post you did them. its a PLing bylaw. sorry =0l

 

[blackbeard]

i forgot to tell you. if you cant make the ° sign you cant do 45° hypers and post you did them. its a PLing bylaw. sorry =0l

bastard

 

[pretty ricky]

damn i'm glad i aint a plifter i can't find that key anywhere not that i would use it.

 

[pullinbig]

roflmao.

damn rick we homies. you sposed ta know how dis shit works.

 

[blackbeard]

ME Bench
Cuff Work
CG wm-up 275x3

Shirt Work: Boy did i work the shirt today!!!! progress in touching light weights!!!
365x5
435x3 close to touching
495x2
435x1 touched
435x1 touched
435x1 touched
455 no touch
455x1 touch but almost dumped it forward
next is to get 495 to touch..also need to keep tight and bring the body up to the bar better..im getting there..shirt work is paying off only took 6 months LOL

5-Brd
225x8
315x3
335x3
365x3
405x3
425x3
445x1 and a miss

Lockouts
545x3

 

[jcp2]

what shirt

 

[blackbeard]

what shirt

believe it or not the Viking
i havent touched the Inzer in a long time

 

[jcp2]

believe it or not the Viking
i havent touched the Inzer in a long time

That is great you are touching those weights.

 

[blackbeard]

That is great you are touching those weights.

thnks man now just have to work back up without jacking the shirt too much and get weights in the 5's to touch

 

[pullinbig]

you getting there sweety cheeks.

 

[blackbeard]

DE SQ/DL

Speed Squats
240+Green+purple
6x2

GM's (narrow stance)
225x8x4

Shrugs
up to 495x15 then strip sets down to 225 all for 15

Incline Sits
BWx15x3
25#x10x2

 

[pullinbig]

nice workout my pasta eating friend.

 

[blackbeard]

nice workout my pasta eating friend.

speaking of pasta i had a huge plate or 2 of raviolis

 

[pullinbig]

how many beers? i love italian food. shit i love food. =0l

 

[blackbeard]

how many beers? i love italian food. shit i love food. =0l

lol only a few guinness

 

[pullinbig]

hows the speedos fitting? prolly about like mine.

you got a meet picked out yet?

 

[blackbeard]

hows the speedos fitting? prolly about like mine.

you got a meet picked out yet?

lol i just ordered a new pair of Viking briefs that im gonna use for comp and im going to have 2 inches taken out of the ones im using now and just use those for training..both are metal's and the groove is pretty much the same..only difference will be in the tightness

looking at Oct..theres a full meet not far from me..just gonna go and have some fun

 

[blackbeard]

DE Bench

Cuff Work
Speed Bench
4x3@205
4x3@215

Tates
3x10@50's

BB Rows
up to 225x10

Biceps(preacher)
2x15

 

[blackbeard]

ME SQ/DL

Bent Leg Arched GM's
narrower stance
worked up to
450x3 small PR

Rack Pulls
from lowest setting
315x10
365x10
405x10
worked on squeezing the bar off the pins rather than pulling it like a more normal dead..really hits the posterior hard

45(fuck you PB lol) raises
green+purple
3x10

Face Pulls
purplex20x2
green x12x2

Ab pull downs
worked up to 110x10

 

[pretty ricky]

i can feel my spine crying for yours!450#gm WOW!