Westside Rules

[blackbeard]

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

lol thnks
not really impressive at all..
some use upwards of 6-7 hundo for GM's

 

[blackbeard]

ME Bench
Cuff Work
CG wm-up
275x3

Shirt Work
365x5
435x2
475x1
485x1
495x1
505x1
all very very close to touching..forget to really tuck hard at the bottom..just not sure if with the heavier weight ill be able to transition the elbow back..so i think id rather use a heavier weight to touch with just a normal tuck

4-Brd
315x3
335x3
355x3
375x3
395x3
405x2 complete mis groove get em next week

lockouts
455x1 pin setting was to low

Shrugs
495x20

Biceps

 

[blackbeard]

DE SQ/DL

Speed Squats
5x2@260+Green+Purple

Sumo Pulls
495x1x2

CSR
2plsx10x5

Cable Side bends
up to 190x15
Ab Pull Downs
80x12x3

Bi's
2x15
little hungover today been dribking hard since fri and being as old as i am the body just cant handle it as well as it used to lol although the squat work today was really good just ran out of gas deadlifting

 

[blackbeard]

DE Bench

Speed bench
doubled minis
165x3x3
175x3x3
185x3x3

DB Extensions
30,35,40,45x10

Side raise machine
3x10

Hammer High row
3ppsx10x2

Bi's
2x15

 

[blackbeard]

ME SQ/DL

High Box Squats (16")
up to 495 in briefs
added suit with straps down
545x1
585x1
635x1
675xmiss
I sported the new Viking briefs today as well..theyre tighter in the hips than the Pro's but other than that hard to tell the difference..they are baggier in the waist and come up higher on my big belly..

Its becoming apparent that is going to be next to impossible to squat much more than that at my Gym..starting with the 545 the bar is getting bent so bad that im lifting but the collars arent clearing the hooks..Also i have to take more than 2 steps just to clear the screw plate on the floor..bottom line if i were in a Mono i would have destroyed 675 with ease..about the only good news i talked to the owner and they are going to buy a squat bar i gave them specs so hopefully itll be heere soon and ill be taking teh 7's for a ride

Arched GM's(narrow, no belt)
225x8
275x8
315x8

Pull-thrus
130+double Choked Green
3x10

Lat Pulls
3x10

Ab pull downs
up to 110x10

 

[pullinbig]

you can move to NC and train with us.

 

[jcp2]

looking strong blackbeard!!!!!!!!!!!

 

[blackbeard]

you can move to NC and train with us.

maybe i could commute lol

 

[blackbeard]

looking strong blackbeard!!!!!!!!!!!

thnks bud

 

[inked1]

ME SQ/DL



Its becoming apparent that is going to be next to impossible to squat much more than that at my Gym..starting with the 545 the bar is getting bent so bad that im lifting but the collars arent clearing the hooks..Also i have to take more than 2 steps just to clear the screw plate on the floor..bottom line if i were in a Mono i would have destroyed 675 with ease..about the only good news i talked to the owner and they are going to buy a squat bar i gave them specs so hopefully itll be heere soon and ill be taking teh 7's for a ride

haha

you fucking monster, you've out grown your gym

 

[blackbeard]

haha

you fucking monster, you've out grown your gym

i may have to rig something up but it would require a half way decent power rack..thats next on my list with the owner lol

 

[blackbeard]

ME Bench
Cuff Work
CG wmup

Shirt Work
365x5
435x2
495x1
505x1
505x1
groove was totally messed today the humidity in the gym is just rediculous..only good thing 495 was within a hair of touching

4-Brd
315x3
335x3
365x3
405x1
365x3

Lockouts
495x5x2

Shrugs
495x15 495x10

Girl Curls
2x12

 

[blackbeard]

DE SQ/DL
Speed Squats
365+100#Chain
8x2

36" Susp GM's no belt narrow stance
225x8x2
275x6

Hammer High Rows
3x10

Ab Pull Downs
supersetted with
Cable Side Bends

It was 100000000000000 degreees in the gym today..those GM's were friggin hard as hell

 

[pullinbig]

DE SQ/DL
Speed Squats
365+100#Chain
8x2

36" Susp GM's no belt narrow stance
225x8x2
275x6

Hammer High Rows
3x10

Ab Pull Downs
supersetted with
Cable Side Bends

It was 100000000000000 degreees in the gym today..those GM's were friggin hard as hell

and hot apparantly. =0l

 

[blackbeard]

and hot apparantly. =0l

thank god the humidity finally broke here
prolly still hot in ur neck of the woods huh

 

[pullinbig]

thank god the humidity finally broke here
prolly still hot in ur neck of the woods huh

rednecks cant function in under 90% humidity. its in our genes.

 

[blackbeard]

rednecks cant function in under 90% humidity. its in our genes.

Yankees cant go anywhere without AC @85+% humidity lol

 

[blackbeard]

DE Bench

Cuff Work
Speed bench
9x3@185

DB exts
5x10@35

Side Raises
4x15@15's

BB Rows
2x8@225

Biceps
2x15
went a little lighter on the speed sets work more of my groove..i notice that when things feel heavy on ME day i usually need to lighten up on DE day. So thats what i did take it easy benching on dont go heavy on the tricep work either

 

[blackbeard]

ME SQ/DL

Arched GM's
(narrow stance)
315x3
355x3
405x3
425x3
455x3 <<< small PR
405x4 <<< went extrmely deep on these

Dimel Deads
225x15
315x10
315x10

Pull-thrus
140+double choked Green
3x8

CSR
up to 5 plates x6

Ab Pull Downs
60,80,90,100,110,120 all for 10

 

[pretty ricky]

what are dimel deads?