Westside Rules

[pullinbig]

we pull every week, rotate varaitions but still pull.

 

[jcp2]

we pull every week, rotate varaitions but still pull.

I am the same way, i need to pull regularly or i don't improve at all.

 

[pullinbig]

pound that posterior for progress on deads and squat.

 

[blackbeard]

pound that posterior for progress on deads and squat.

trying to work something out witha few guys at my gym right now..
found a reverse hyper/GHR combo for 500 from newyorkbarbells.com...
may not be he best but it will be better than nothing

 

[jcp2]

pound that posterior for progress on deads and squat.

Watch what you say JP, he may take that literally. I would feel bad for all those naked men walking around the health club lockeroom.

 

[blackbeard]

Watch what you say JP, he may take that literally. I would feel bad for all those naked men walking around the health club lockeroom.

im not the one who leaves geigh pm's that say.."call me..your cute"

 

[pullinbig]

broke back locker room. =0l

 

[inked1]

Watch what you say JP, he may take that literally. I would feel bad for all those naked men walking around the health club lockeroom.

is this what is meant by being a hardcore PL

 

[blackbeard]

lol only Peanut Butter is that hardcore

 

[blackbeard]

ME SQ/DL

non ME work jsut assist..felt too tired and hungover to max..ill be cak at it by weds though

Zerchers
2x5

SLDL
2x10

BB Rows
3x12

 

[blackbeard]

ME Bench

CG wm-ups
Shirt work
385x3
405x3
455x1
500x3 <<< solid reps a hair from touching
455x1 almost touched it

Incline Tate Press
75'sx10x2

lockouts (no wraps)
495x5

Shrugs
135,225x50
315,405x30

Cable curls
2x12

 

[pullinbig]

ME Bench

CG wm-ups
Shirt work
385x3
405x3
455x1
500x3 <<< solid reps a hair from touching
455x1 almost touched it

Incline Tate Press
75'sx10x2

lockouts (no wraps)
495x5

Shrugs
135,225x50
315,405x30

Cable curls
2x12

135,225 x 50 is a lot of reps. oh i se the 50 is the rep count. =0l

 

[blackbeard]

135,225 x 50 is a lot of reps. oh i se the 50 is the rep count. =0l

i was too tired to load anything more than 4plates so i just did that...lol

 

[pullinbig]

lazy boy.

 

[blackbeard]

DE SQ/DL
Deload week

Speed squats
365x2x8

SLDL
225x10x3
im gonna work these in similar to what colonic Joe is doing..lol

DB Rows
105x10x3

Ab Crunch
160x20x2

 

[blackbeard]

DE Bench

Speed Bench
155+ doubled minis
9x3

CG Decline
235x15

Side Laterals
30'sx12x2

High Row
4platesx15x2

Cuff Work

 

[blackbeard]

Me Sq/DL

Reverse Blue Band Pulls
565x1
605xmiss
605xmiss
to the knees just couldnt get under it and lock it out..
515x1x4
feeling better with this lift but a long way to go

45* (peanutbutter lol) raises
1bluex10
2 bluesx8x3

CSR
3plx8
4plx6

Pull Thru
double choked green+130
2x10

Leg Raises
2x10

 

[blackbeard]

ME Bench

CG Paused Bench
275x3

5-Brd
315x5
345x5
385x3
405x1
455x1

4-Brd
315x3
365x3

3-Brd
365x1

Militaries off Pins
185x10x2

Shrugs
495x12x2

 

[pullinbig]

° you dumbass.

 

[jcp2]

Me Sq/DL

Reverse Blue Band Pulls
565x1
605xmiss
605xmiss
to the knees just couldnt get under it and lock it out..
515x1x4
feeling better with this lift but a long way to go

45* (peanutbutter lol) raises
1bluex10
2 bluesx8x3

CSR
3plx8
4plx6

Pull Thru
double choked green+130
2x10

Leg Raises
2x10

Off course your feeling better, you got a blue band helping you out, lmfao!!!!!!!!!!!!!!!!!!!