Westside Rules

[blackbeard]

ME Bench

3-Board Press with doubled minis+ purples (around 250ish up top)
just wwarmed up put the bands on and then went up 20# each set
worked up to a bar weight of 215x1

Flat tate press
70sx8x3

Shrugs
405x15x2

Front Press
2x12

Biceps
3x15

 

[pullinbig]

whats front presses?

 

[blackbeard]

whats front presses?

just a reg BB overhead press for the delts
i dont do anything beyhind the neck.. including lat pulls

 

[pullinbig]

im wit ya on behind the head stuff.

 

[pretty ricky]

yeah me too.dont want my shoulders to get any worse than they are!

 

[blackbeard]

ive actually just started doing direct shoulder work again other than side laterl work..

i started doing it after the meet but i went to heavy and the shoulder wasnt quite ready for it.. so now i just starting super light with high reps and slowly work it up over time..besides my delts get punded from all the board work/shirt work as well

 

[blackbeard]

DE SQ/DL

Speed Squats
finally got my loosened up briefs back from ginny-these went realy well after last weeks shitty squatting
all sets with Green Bands
315x2
335x2x3
355x2
365x2
385x2
405x2
had a friend with me said speed on the 405 was just as good if not better then the lower sets

pull-thru
110+green Band
4x10

CSR
3plx10x2

Ab upll downs
80x15x2

 

[pullinbig]

nice squatting.

 

[blackbeard]

nice squatting.

thnks bubba
glad i had someone there qualified to watch
Bnads just make everything feel SO slow especailly when you get to the higher weights but in reality you most likely are not as slow as you think lol

 

[blackbeard]

DE Bench

Speed bench
havent done any speed work the last few weeks..
155+90# of chain 8x3

DB skulls
30'sx15x2

Side laterals
15'sx20x2

Hammer Decline
1ppsx20x2

BB Rows
275x8

cable Curls
100x20

 

[jcp2]

those squats look awesome. Get in another meet and run your squat up, you took it to easy the last time.

 

[blackbeard]

those squats look awesome. Get in another meet and run your squat up, you took it to easy the last time.

thanks I know..
IM really gonna work on the dead too..i neglected it way too much!!!!

 

[pullinbig]

cmon down to the land of redneck in january and get some.

there will be several wpo lifters either lifting or helping out.

 

[blackbeard]

ME SQ/DL

Close stance Arched GM's
up to 460x3 <<< PR
405x5

45* (fuck you bubba) raise lol
greenie x10
2 greens x8
2 greens + purple x8

Pull Thru
160x15x2

CSR
2plx15x3

Decline sits
BWx15
25#x10x2 all paused

 

[pretty ricky]

helluva set of gm's!strong ass backside!

 

[pullinbig]

ME SQ/DL

Close stance Arched GM's
up to 460x3 <<< PR
405x5

45* (fuck you bubba) raise lol
greenie x10
2 greens x8
2 greens + purple x8

Pull Thru
160x15x2

CSR
2plx15x3

Decline sits
BWx15
25#x10x2 all paused

alt0176 dumbass. ° ° ° °

 

[blackbeard]

helluva set of gm's!strong ass backside!

thnks ricky

 

[blackbeard]

alt0176 dumbass. ° ° ° °

 

[pretty ricky]

damn it i thought i would be invited to a secret spit on the hand shake ritual.all along alt0176.

 

[pullinbig]

your in ricky. hock it up and put her there.