Westside Rules

[jcp2]

Oct 1
local not too far from me

you are definately doing the coliseum?

 

[blackbeard]

you are definately doing the coliseum?

99% sure

 

[blackbeard]

DE Bench

Cuff Work
Speed bench
185x3x4
195x3x4

Flat DB Bench
80'sx12x3

Side raises
3x12

BB Rows
275x8

Biceps
3x10

 

[blackbeard]

ME SQ/DL
High Box Squats
315x5
365x3
405x3
495x1
add suit/straps down
585x1
675xmiss problems walking out
675x1 sort of easy except for the walkout/set up/rerack lol

Dimel Deads
315x10x3

reverse Hypers
2 doubled up choked Purples
2x15

Straight Leg sits
bwx15
45x12
55x10
85x10

 

[blackbeard]

ME Bench
Cuff Work
CG wm-ups

Shirt work
365x3
405x3
455x1 missed touching by a hair
465x1 touched
465x1 touvhed
465x1 just missed
i think i may have done another set @465 dont remember but i think im gonna open at about 465-475 since im pretty confident with that weight

5-Brd with doubled Minis
275x3
315x3
335x3
365x3

Shrugs
585x12

Biceps
2x20ish

 

[pullinbig]

for full power whatever the least you can touch with your shirt up high, open with. make sure you get one in. plus after squats you gonna be a little drained. typically bench and dead #s are down slightly from gym lifts because of the 3 lift meet. not allows but quite often. if you dont get a legal squat, bench or dead in you out of the meet.

just my 2ml.

 

[blackbeard]

for full power whatever the least you can touch with your shirt up high, open with. make sure you get one in. plus after squats you gonna be a little drained. typically bench and dead #s are down slightly from gym lifts because of the 3 lift meet. not allows but quite often. if you dont get a legal squat, bench or dead in you out of the meet.

just my 2ml.

I hear ya
i think i can pretty much press 465 all day

im going to be conservative on all my first attempts and jsut get lifts in

 

[pullinbig]

you da man. proud of ya bubba for doing this.

 

[blackbeard]

you da man. proud of ya bubba for doing this.

thnks Peebs

 

[blackbeard]

Due to family obligations i missed DE SQ/DL and DE bench days
after eating fuggin crap and getting very little sleep for the last few days im feeling really tired but i wanbted to move some weight tonite so, i DID

ME SQ/DL
mmore like a speed day though-no energy to hit max weights
speed squats
100# of chain
365x2x3
385x2x1
405x2x2
425x2x3 maybe more i was just squatting-my rest times were not strict but i was not resting 5 mins either

Sumo Pulls
100#of chain
315x5
365x3
405x1x8? or more?

Ab Pulls Downs
3x15

 

[pullinbig]

nice workout. we like da chains, esp fr raw work.

 

[blackbeard]

ME Bench
Cuff Work
CG wm-ups

Shirt Work
315x5
365x3
405x2
455x1
495x1
515xmiss
475x dumped it my spotters saved me thnk god
just wasnt feeling it today although the 455 was less than an inch and i smoked 495..

funny thing the bars at my gym while new literally suck..so its loaded with 495 i walk across the gym to talk to someone and i notice it is bent righ in the middle almost like a "buffalo bar"..well thats the part that needs to touch my belly so if its bowed its gonna make it harder for me to touch and since im missing things by a cunt hair-i think its the bar thats throwing me off a little

4-brds
315x5
335x3
355x3
375x3

Lockouts
545x3

 

[pretty ricky]

you ever use 100#plts.that way you dont load the bar so far out and it stays more compact.i have seen this before and it looks as if the bar dosent bend so much?...

 

[blackbeard]

you ever use 100#plts.that way you dont load the bar so far out and it stays more compact.i have seen this before and it looks as if the bar dosent bend so much?...

dont have 100# plates lol

 

[pretty ricky]

damn it!

 

[pullinbig]

welcome to heavy weight bb. bars bend, get used to it. =0l

 

[blackbeard]

welcome to heavy weight bb. bars bend, get used to it. =0l

ehhh a 500 bench is lightweight 6+ is a heavy weight

 

[blackbeard]

DE Bench (tuesday)

Cuff Work
Speed Bench
185x3x2
195x3x3
205x3x3

Tate Presses
50'sx10x2

Side Raises
20'sx15x3

Biceps
2x15

 

[blackbeard]

ME SQ/DL

Squats
box and briefs
up to 495x3 not a max
suit on straps down, no Box
545x3
585x1
straps up
615x1
675x1 <<< added lose wraps
705x1<<<<< PR most weigt ever on my back
things went very well last nite, straps up and the groove felt fine i got a deeper on the 675 sets right about para setting my feet was harder with 705 and was a bit closer than i like to be but the bar came up very fast..im still in new territory and i dont really know where my squat is im thinking of going 725-765-805 thtas the plan anyway

sumo rack pulls
495xa bunch

pull thrus
stack x12x3

Ab pull downs
i was shot after squatting hav a lot of important family things going on so the only thing i ate was a chick salad sammich..but everything felt great and its nice to see things coming together since i started this whole journal..my dead is another story i just need to work it harder i think

 

[jcp2]

nice squats big guy, looking real good.