blackbeard
New member
sun DE Bench
no training personal reasons
no training personal reasons
Westside Rules
- Thread starter blackbeard
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blackbeard
New member
ME SQ/DL
Box Squats (15 inch box)
barx10
135x8
225x3
315x3
365x3
405x3
495x1
525x1 <<< PR felt good had some more left..i dont mind working my way up but i still havent gotten to a weight where ibve had to truly test myself and grind it out..but ill get there
GM's 2x6@275 1x8@275
Pull Throughs 2x15@160 1x13@190
Ab pull downs 4 sets reps 8-20
Back Raises bwx20 35lb plate x15
Box Squats (15 inch box)
barx10
135x8
225x3
315x3
365x3
405x3
495x1
525x1 <<< PR felt good had some more left..i dont mind working my way up but i still havent gotten to a weight where ibve had to truly test myself and grind it out..but ill get there
GM's 2x6@275 1x8@275
Pull Throughs 2x15@160 1x13@190
Ab pull downs 4 sets reps 8-20
Back Raises bwx20 35lb plate x15
blackbeard
New member
ME Bench
CG Declines (pinky inside the ring)
barx20
135x10
185x8
225x5
275x3
295x3
315x3
335x1
365x1
385x1 <<< PR should have attempted 405 but my tendonitis was acting up so i stopped there
Flat Tate Press short rest 70-80 sec
3x8@55's
Chest Rows 4pps
5x8
Shrugs 2x10@405
Cable Curls quck warm ups 3 work sets of 15-25 reps with short rest
CG Declines (pinky inside the ring)
barx20
135x10
185x8
225x5
275x3
295x3
315x3
335x1
365x1
385x1 <<< PR should have attempted 405 but my tendonitis was acting up so i stopped there
Flat Tate Press short rest 70-80 sec
3x8@55's
Chest Rows 4pps
5x8
Shrugs 2x10@405
Cable Curls quck warm ups 3 work sets of 15-25 reps with short rest
blackbeard
New member
DE SQ/DL
Speed squats 14 inch box
all timed 60 sec or less
300x2x8
Speed Deads 45 secs or less
315x1x3
365x1x2
felt something go on my low back on the second set..thinking about it my form was totally off hips locked to early and i dumped teh weight all on the low back..spent the rest of the session stretching back raises, leg raises and very light pull throughs..its feeling better already i think its just a sprain rather than something major..i will be stretching hard and hitting some ultra sound over the next few days and if need be ill skip ME sq/dl on mon ( its hard for me not to do something but its better than trying to lift heavy IF there is an injury)!!!
Speed squats 14 inch box
all timed 60 sec or less
300x2x8
Speed Deads 45 secs or less
315x1x3
365x1x2
felt something go on my low back on the second set..thinking about it my form was totally off hips locked to early and i dumped teh weight all on the low back..spent the rest of the session stretching back raises, leg raises and very light pull throughs..its feeling better already i think its just a sprain rather than something major..i will be stretching hard and hitting some ultra sound over the next few days and if need be ill skip ME sq/dl on mon ( its hard for me not to do something but its better than trying to lift heavy IF there is an injury)!!!
blackbeard
New member
DE Bench
Speed Bench timed 60 secs or less
8x3 @185 + minis doubled over the bar
Lockouts 3 inch range of motion
315x5
365x5
405x5
455x3
495x3
525x3
545x3
Front Plate raise 45 x2x15
Chest Row 4pps 4x6
hanging Leg Raises BW 2x12
make shift rev hyper BW 2x15
just doing these to get some blood in the lower back and its feeling a lot better..I prolly could have squatted today but ill take the rest and heal up
Speed Bench timed 60 secs or less
8x3 @185 + minis doubled over the bar
Lockouts 3 inch range of motion
315x5
365x5
405x5
455x3
495x3
525x3
545x3
Front Plate raise 45 x2x15
Chest Row 4pps 4x6
hanging Leg Raises BW 2x12
make shift rev hyper BW 2x15
just doing these to get some blood in the lower back and its feeling a lot better..I prolly could have squatted today but ill take the rest and heal up
blackbeard
New member
ME Bench
CG Declines
barx15
135x10
185x6
225x5
275x3
295x3
315x3
335x1
365x1
405 miss..As much as i would like to count this, i used 3 spotters for this set and i totally felt them giving too much help..so i am counting it as a miss..my fault for not exaplaining not to touch the bar
Flat tate Presses (short rest)
3x8@ 55's
V-bar Pushdowns
3x8@190
Hammer High Rows
4x10 @3pps
Shrugs
2x8@405
The back is feeling great i accidentally deadlifted 225 while trying to show someone better form..i sat back and the bar just flew up didnt mean to do it lol..so after the workout was done i did some GM's with the bar and up to 135 then stretched on the hyper..looking forward to monday
CG Declines
barx15
135x10
185x6
225x5
275x3
295x3
315x3
335x1
365x1
405 miss..As much as i would like to count this, i used 3 spotters for this set and i totally felt them giving too much help..so i am counting it as a miss..my fault for not exaplaining not to touch the bar
Flat tate Presses (short rest)
3x8@ 55's
V-bar Pushdowns
3x8@190
Hammer High Rows
4x10 @3pps
Shrugs
2x8@405
The back is feeling great i accidentally deadlifted 225 while trying to show someone better form..i sat back and the bar just flew up didnt mean to do it lol..so after the workout was done i did some GM's with the bar and up to 135 then stretched on the hyper..looking forward to monday
blackbeard
New member
DE SQ/DL
Speed Squats
14 inch box timed rest 60 secs
9x2@250 + minis
2x2@315 +minis
GM's
2x6@225
Pullthroughs
2x15@160
1x12@180
Ab Pull Downs
4x15-20@80
Inlcine Sits with a static hold
BW 2x12
back is feeling fine going to go heavy on ME sq/dl on mon
Speed Squats
14 inch box timed rest 60 secs
9x2@250 + minis
2x2@315 +minis
GM's
2x6@225
Pullthroughs
2x15@160
1x12@180
Ab Pull Downs
4x15-20@80
Inlcine Sits with a static hold
BW 2x12
back is feeling fine going to go heavy on ME sq/dl on mon
blackbeard
New member
DE Bench
Speed bench timed 60 secs or less
8x3 @185 + minis doubled over the bar
4 sets wide grip 4 sets CG
CG bench
225x3
275x3
295x3
Lockouts short range with pause at top (didnt go too heavy its not ME day)
315x5
365x5
405x5
455x5
495x5
Chest Rows
4x6@4pps
cable Curls for fantom
60x20
70x20
80x20
90x20
100x20x2
Speed bench timed 60 secs or less
8x3 @185 + minis doubled over the bar
4 sets wide grip 4 sets CG
CG bench
225x3
275x3
295x3
Lockouts short range with pause at top (didnt go too heavy its not ME day)
315x5
365x5
405x5
455x5
495x5
Chest Rows
4x6@4pps
cable Curls for fantom
60x20
70x20
80x20
90x20
100x20x2
Last edited by a moderator:
blackbeard
New member
ME SQ/DL
Suspended GM's
put the pin one spot lower than where i normally do these..
today wasnt a good day couldnt get the bar in the right spot..just wasnt the best day..i also think this pin setting is too low..but maybe its working a weakness and i need to drop some weight and work on form at this level..
135x10
185x6
225x5
275x3
315x3
365x3
405x1 <<< this felt really easy but all the sets before it didnt feel right lol
455 miss.. again didnt feel right dropped weight to get the form right
315x2x2..these still didnt feel good lol
Pull Throughs
4 or 5 x10@170
Incline Sits with a hold at bottom
3x15@BW
Back Extension machine
2x20-25@110
Suspended GM's
put the pin one spot lower than where i normally do these..
today wasnt a good day couldnt get the bar in the right spot..just wasnt the best day..i also think this pin setting is too low..but maybe its working a weakness and i need to drop some weight and work on form at this level..
135x10
185x6
225x5
275x3
315x3
365x3
405x1 <<< this felt really easy but all the sets before it didnt feel right lol
455 miss.. again didnt feel right dropped weight to get the form right
315x2x2..these still didnt feel good lol
Pull Throughs
4 or 5 x10@170
Incline Sits with a hold at bottom
3x15@BW
Back Extension machine
2x20-25@110
blackbeard
New member
ME Bench
CG 4-Board Press
135x8
185x5
225x3
275x3
305x3
335x3
365x3
395x1
425x1
then dropped down for reps on the 4-board
4x6@275
Side Delt Machine
3x10@100lbs
Barbell Rows
3x10@225
Lat Pulls
2x15@165
CG 4-Board Press
135x8
185x5
225x3
275x3
305x3
335x3
365x3
395x1
425x1
then dropped down for reps on the 4-board
4x6@275
Side Delt Machine
3x10@100lbs
Barbell Rows
3x10@225
Lat Pulls
2x15@165
blackbeard
New member
DE SQ/DL
Speed Squats with mini doubled over the bar
14 inch box all sets 60 sec
8x2@275
Back Extension Machine (this thing sucks im not using it anymore using 190 and i cant keep myselt seated..i can do sets of 20 with just BW on a reg 45 hyper and feel it more in the low back..so im gonna stick with that lol)
2x10@190
reg 45* bwx30
Pull Throughs
3x10@170
Lat Pulls
3x10@180
AB pull Downs
3x15@80
Side bends holding a d-bell
3x8@90lbs
after all that i loaded the bar up really heavy with a bunch of 45's or maybe just 1 45per side lol and just did some deads working on form since i need to get over this pschological barrier with bad backs in my family..i will get through this
Speed Squats with mini doubled over the bar
14 inch box all sets 60 sec
8x2@275
Back Extension Machine (this thing sucks im not using it anymore using 190 and i cant keep myselt seated..i can do sets of 20 with just BW on a reg 45 hyper and feel it more in the low back..so im gonna stick with that lol)
2x10@190
reg 45* bwx30
Pull Throughs
3x10@170
Lat Pulls
3x10@180
AB pull Downs
3x15@80
Side bends holding a d-bell
3x8@90lbs
after all that i loaded the bar up really heavy with a bunch of 45's or maybe just 1 45per side lol and just did some deads working on form since i need to get over this pschological barrier with bad backs in my family..i will get through this
blackbeard
New member
DE Bench
Speed Bench all sets timed 60 secs or less
185 +minis doubled over bar 8x3 all wide grip
CG
225x1 plus minis
275x1 plus minis
Hammer HigH Row
3x12@3pps
Shrugs
2x8@405 with static hold
Speed Bench all sets timed 60 secs or less
185 +minis doubled over bar 8x3 all wide grip
CG
225x1 plus minis
275x1 plus minis
Hammer HigH Row
3x12@3pps
Shrugs
2x8@405 with static hold
blackbeard
New member
ME SQ/DL
well took today to just get some form right and really just work on getting my confidence back in doing heavy low back work..nothing special just some heavy GM's with zero low back pain..so im feeling more confident..also wanted to give the body a rest from maxing as well..productive workout today..form is key!!!!
wide stance Arched back GM's
135x3
185x3
225x3
275x3
295x3
315x3
335x3
355x3x3
225x8
Seated leg Curl
2x12@115
45*hypers
bwx15
25 lbx15
35lbx15
Reverse hyper
2x15@BW
Decline Sits
3x15
supersetted with side bends
90lb bell 3x8
well took today to just get some form right and really just work on getting my confidence back in doing heavy low back work..nothing special just some heavy GM's with zero low back pain..so im feeling more confident..also wanted to give the body a rest from maxing as well..productive workout today..form is key!!!!
wide stance Arched back GM's
135x3
185x3
225x3
275x3
295x3
315x3
335x3
355x3x3
225x8
Seated leg Curl
2x12@115
45*hypers
bwx15
25 lbx15
35lbx15
Reverse hyper
2x15@BW
Decline Sits
3x15
supersetted with side bends
90lb bell 3x8
blackbeard
New member
ME Bench
just did some heavy assistance today..very hard to find capable spotters in the gym let alone trying to balance 6 boards on my chest..lol..anyway here goes
CG Bench
135x8
185x3
225x3
275x3
6-Brd Press pinkys on ring
315x5
345x3
375x3
405x3
435x3
wasnt happy with my groove on these seemed to be dropping it to high and letting the weight flatten me out..was my first time with the 6 board though..just some things to work on for next time
5-Brd press pinkys on ring
315x3
365x3
spotters seemed to have left me alone lol..was pressed for time as well so ended there..
CSR
3x15@3pps
just did some heavy assistance today..very hard to find capable spotters in the gym let alone trying to balance 6 boards on my chest..lol..anyway here goes
CG Bench
135x8
185x3
225x3
275x3
6-Brd Press pinkys on ring
315x5
345x3
375x3
405x3
435x3
wasnt happy with my groove on these seemed to be dropping it to high and letting the weight flatten me out..was my first time with the 6 board though..just some things to work on for next time
5-Brd press pinkys on ring
315x3
365x3
spotters seemed to have left me alone lol..was pressed for time as well so ended there..
CSR
3x15@3pps
blackbeard
New member
DE SQ/DL
very happy with todays workout..kind of high volume but it felt good (ill see how i feel tomorrow lol) i was a little concerned about squatting today due to pulling my hip flexor slightly trying to get into some metal briefs..yes theyre too small sent them back for a bigger size lol
Speed Squats 60 secs rest
14 inch box
5x2@300
worked up to a double on a 15 inch Box
365x2
405x2
455x2
no box just wanted to work my groove..as im planning to take a weight soon
315x5
315x6 last few reps paused
even after doing all the box work 315 felt like 225 and was very happy with my form it was as if i was still squatting on the box
Pull thru
180x10
190x10
215x10x2
makeshift Reverse Hyper
15x2@BW
45*hyper
15x1@25lb
Ab pull downs
15x4@80lbs
Dbell side bends
2x8@90
1x8@105
Hammer High Rows
12x3@3pps
very happy with todays workout..kind of high volume but it felt good (ill see how i feel tomorrow lol) i was a little concerned about squatting today due to pulling my hip flexor slightly trying to get into some metal briefs..yes theyre too small sent them back for a bigger size lol
Speed Squats 60 secs rest
14 inch box
5x2@300
worked up to a double on a 15 inch Box
365x2
405x2
455x2
no box just wanted to work my groove..as im planning to take a weight soon
315x5
315x6 last few reps paused
even after doing all the box work 315 felt like 225 and was very happy with my form it was as if i was still squatting on the box
Pull thru
180x10
190x10
215x10x2
makeshift Reverse Hyper
15x2@BW
45*hyper
15x1@25lb
Ab pull downs
15x4@80lbs
Dbell side bends
2x8@90
1x8@105
Hammer High Rows
12x3@3pps
blackbeard
New member
Bench Assistance
shitty wokrout all around shoulder felt a little messed up from squatting the other day but feels ok after lifting today
anyway heres how it went down
CG Bench (pnky's on ring)
135x5x2
185x3
225x3
275x3
5-board press
315x4
345x3
385x3
Side Lateral Machine
2x20@60lbs
BB Rows
3x12@185
Shrugs
2x15@315
Curls For Girls with cable (short rest)
40x15
60x15
70x15
80x15
90x15
100x15
shitty wokrout all around shoulder felt a little messed up from squatting the other day but feels ok after lifting today
anyway heres how it went down
CG Bench (pnky's on ring)
135x5x2
185x3
225x3
275x3
5-board press
315x4
345x3
385x3
Side Lateral Machine
2x20@60lbs
BB Rows
3x12@185
Shrugs
2x15@315
Curls For Girls with cable (short rest)
40x15
60x15
70x15
80x15
90x15
100x15
blackbeard
New member
ME Bench
resting shoulders
i may put the shirt on and fart around with it tomorrow
resting shoulders
i may put the shirt on and fart around with it tomorrow
blackbeard
New member
DE SQ/DL
Speed Squats 14 inch Box 60 secs rest
6x2@300
Pull thru's
4x8@215
45* hyper
BW x15
25lbs X15
35lbs X12
Reverse Hyper
BW x12x2
Decline Sits
BWx15x3
Ab Pull Downs
2x15@70
BB Rows
3x8@205
Dbell Side Bends
1x10@90
1x10@105
Speed Squats 14 inch Box 60 secs rest
6x2@300
Pull thru's
4x8@215
45* hyper
BW x15
25lbs X15
35lbs X12
Reverse Hyper
BW x12x2
Decline Sits
BWx15x3
Ab Pull Downs
2x15@70
BB Rows
3x8@205
Dbell Side Bends
1x10@90
1x10@105
blackbeard
New member
DE Bench
rest
rest
blackbeard
New member
ME SQ/DL
wow is my dead form in the shitter..well after toying around trying to rig up some bands in our rack i just settled on straight weight..im gonna ask if its possible to have more holes cut in the rack ( lol never gonna happen )..anyway i think i will take up IA's suggestion and start doing 1 work set of 5 reps from the floor resetting no touch and go..im going to start with a ludicris light weight..also the tendonitis is absolutely killing me..ok enough of being a whiny bitch...
Pin Pulls (lowest setting, not really all that low though lol)
a few pull with minis wrapped tight..just wasnt working went to straight weight
few more warmups
315x2
365x2
405x2
455x1
495x1x3 <<<< form went in the toilet here so i dropped down
405x1x2
315x8x2
Siff legged pull thru
140x10x3
150x12x1
Rev hyper
BWx10x2
Decline Sits
bwx15
25lbsx10
35x10
60x8x2
wow is my dead form in the shitter..well after toying around trying to rig up some bands in our rack i just settled on straight weight..im gonna ask if its possible to have more holes cut in the rack ( lol never gonna happen )..anyway i think i will take up IA's suggestion and start doing 1 work set of 5 reps from the floor resetting no touch and go..im going to start with a ludicris light weight..also the tendonitis is absolutely killing me..ok enough of being a whiny bitch...
Pin Pulls (lowest setting, not really all that low though lol)
a few pull with minis wrapped tight..just wasnt working went to straight weight
few more warmups
315x2
365x2
405x2
455x1
495x1x3 <<<< form went in the toilet here so i dropped down
405x1x2
315x8x2
Siff legged pull thru
140x10x3
150x12x1
Rev hyper
BWx10x2
Decline Sits
bwx15
25lbsx10
35x10
60x8x2
