Westside Rules
- Thread starter blackbeard
- Start date
blackbeard
New member
Sun-DE bench
Mon-ME SQ/DL
Wed-ME bench
Fri-DE SQ/DL
Mon-ME SQ/DL
Wed-ME bench
Fri-DE SQ/DL
blackbeard
New member
pullinbig said:
always in briefs..i cant take a chance with hips on go raw and wide
i am going to be doing some ME close stance low box stuff raw
in my old briefs which need to be taken out some i can hit parallel with no weight- so as tight as they are they arent restricting
blackbeard
New member
DE Bench
Cuff Work
Speed Bench
175 +80# chain 8x3
DB Bench
90's x8x2
Plate Raise
45x15x2
Lat Pulls
3x10
Bi's
2x15
Cuff Work
Speed Bench
175 +80# chain 8x3
DB Bench
90's x8x2
Plate Raise
45x15x2
Lat Pulls
3x10
Bi's
2x15
blackbeard
New member
ME SQ/DL
Low Box (11")
close stance
315x3
365x1
405x1
445x miss
blah blah my fuggin quads are weak..felt really wierd squatting that close
Reverse Hypers
Double Choked Green
2x10
Doubled green+purple
1x10
Seated Leg Curl
2pl+25x8
BB Rows
275x6x2
Side Bends
190x10x2
Ab pull downs
80x10x2
Low Box (11")
close stance
315x3
365x1
405x1
445x miss
blah blah my fuggin quads are weak..felt really wierd squatting that close
Reverse Hypers
Double Choked Green
2x10
Doubled green+purple
1x10
Seated Leg Curl
2pl+25x8
BB Rows
275x6x2
Side Bends
190x10x2
Ab pull downs
80x10x2
blackbeard
New member
pullinbig said:
yes raw with the exception of a belt on te last 2 sets and a knee sleeve on the bum knee..
i very rarely use gear other than a belt on ME day except when doing a comp stance box squat..
see dats the beauty of westside raw strength on ME day and gear strength on DE day..prolly on eof the reason why i did NOT need 12 weeks worth of work in my suit to get ready for a meet..granted i did not squat well at the meet but that is for other reasons lol
I also dont feel as weak as i thought i was..just reading something yest by Louie said something like a strong squatter should be able to do somewhere between 60-70% of their comp squat..it didnt state if this was with briefs are not but i wasnt that far off..i just needed to not underestimate the weight..looking at 450 its seems like nothing but when you change the stance you realize how much harder it is lol
Last edited:
blackbeard
New member
ME Bench
3-Brd Presses
pinky inside rings
225x5
245x5
275x3
295x3
315x3
335x3
365x3
felt the shoulder on the third rep so i stopped there
Flat Tate Presses
up to 65'sx8x2
DB Military
55,65 x10
CSR
3plx8
3pl+25x8
Biceps
2x12
3-Brd Presses
pinky inside rings
225x5
245x5
275x3
295x3
315x3
335x3
365x3
felt the shoulder on the third rep so i stopped there
Flat Tate Presses
up to 65'sx8x2
DB Military
55,65 x10
CSR
3plx8
3pl+25x8
Biceps
2x12
blackbeard
New member
are you referrign to bodyweight? loljcp2 said:
honestly i havent weighed myself and i need to cut out the weekend drinking lol
but aside from that ive been eating fairly clean carbs/protein very little to no fast foods lol
if i had to guess id say 275 on the button lol
pretty ricky
family man
hey bb what did you hit at the meet?i seen your goals and from here it looks very do-able!
blackbeard
New member
thnk manpretty ricky said:
all my lifts were clean and easy at the meet
705 sq
501 be
501 dl
only pulled my opener dead as i tweaked te back on the bench
i got a tip on my shirt that will for sure give me a bigger bench
need to work out in a mono pre meet
and i just need to pull more
i hit those 3 things i think im there
blackbeard
New member
surejcp2 said:You wanna race to 2000?
although i think it would be best if we both did it at the same meet
blackbeard
New member
ahahhahahahapullinbig said:well since all we do is squat, bench and pull in a meet those three cover it pretty thouroughly.
i just meant i need to do more dead variations on ME day (yes raw lol)
and prolly a little more raw low board type of work
push up my assistance work and im pretty sure ill see progress
