Westside Rules

[blackbeard]

ME Bench

not much ME work just basically some assistance..i learned today i need to use the elbow sleeve for everything now..until my tendonitis completely heals!!!

Pin Presses (5+ inch lockout)
warmed up
315x5
365x5
405x3
455x3
495x2
495x2 fairly easy

cuff complex done before lockouts and some after
2x15

Skulls
100x10x4

BB Rows
205x12x3

Hammer Shrugs
worked up to 12 plates x8 or 10 ??

Side Delt machine
70x15x3

 

[blackbeard]

DE SQ/DL
wasnt sure what i was going to do today but i figured id do some squats/no box
135x5
225x3
315x2 <<<< add belt
405x1 <<<< add briefs
455x1
495x1
545x1
600x1 <<<< add wraps PR!!!!
had a little left in me should have tried another 20-30 lbs..but thats fine..not bad especially after shoveling my huge ass driveway lol

Form wise 545 was real good..had a little trouble setting my foot with 600 lol but form was fairly decent..My camera crew had trouble so i didnt get any footage which i really wanted to actually see how the hell im doing..

Dead (IA's suggestion, like i said im starting light)
255x5

Incline Sits
10lbsx10
25lbsx10
55lbsx8x2

 

[blackbeard]

DE Bench

speed bench (medium grip)
185 + doubled minis
6x3
felt sluggish need some straight weight next week

CG Bench with doubled minis
205x5
225x3
245x3

CSR
2pl x20x3

Hammer shrugs
10pl x15x1

Cuff complex
3x10

 

[blackbeard]

ME SQ/DL

Suspeneded GM's (medium/wide stance)
warmed up doing 3's
315x3
365x3
405x3
455x3
495x1
545x1<<< smoked it small PR should have went to 585 next time

Close stance pause Squats (raw no belt)
225x6
245x6
2 sec pause just trying these out and will be adding more weight each week

Pull -thru
225x8x4

Incline sits
worked up to 55lbs x8 with pauses

45* hypers
BWx15
25lbsx15

 

[blackbeard]

ME Bench
wm-ups med wide grip

CG bench (pinky on ring)
220x3
240x3
260x3
280x3
300x3

Shirt work
375x3
405x2
435x1
455x1
475x1 PR
495x1 PR finally touched slightly

outta time wanted to hit the 5 board

 

[blackbeard]

DE SQ/DL

Speed squats (metal briefs)
15 inch box 60 seconds rest
8x2@300
a little hard to get down at first but very explosive..this is my low weight but it may be too light for the briefs!!!

Deads
wm-ups
275x8
form is getting better already

seated leg curl
1x15@45lbs
2x15@90

45*hypers with 2 minis
3x15

Lat Pulls
4x8@165

Ab pull Downs
3x15@80

 

[blackbeard]

DE Bench

Speed bench 60 sec rest
185x3x2
205x3x2
225x3x4

Tate Presses
50'sx10
60'sx10
65'sx10
70'sx8
40'sx20x2

Side Delt Machine
80x10x4

BB Rows
225x6x3
275x5x1

Hammer shrugs
worked up to 12plx10

Cuff Complex in beginning of workout and at the end

 

[blackbeard]

ME SQ/DL

Wide Stance Arched GM's (belt only)
wm up with triples
315x3
345x3
385x3
405x3 out of groove a little here so i stopped there..

Pause Squats (raw)
255x8
im really liking these.. they are working muscles that have been neglected from only using a wide stance..i feel my dead getting better already

Pull-Thru
225x8x4

45*Hyper
BWx12
25lbsx12x2

hanging Leg raise
BWx12x2

Decline sits done with a pause at bottom for 2-3 secs
35lbsx8x4

 

[blackbeard]

ME Bench
wm-ups
CG bench (pinkys on ring)
225x3
240x3
260x3
280x3
305x2

Shirt
405x3
435x2
455x1
495x1 touched
515x1 <<<< PR touched
all weights felt very heavy and i was defnitely out of the groove with the shirt..this was my first bad day in the shirt but still hit a PR..i was not hitting into the support of shirt..compared to last week bar speed was at a snails pace lol..practice practice practice

5-Boards
315x3
335x3
355x3
375x3
not a max but spotters seemed to disappear so i moved on

Lockouts
all sets for 3 reps worked up to 545

lat Pulls
5x8@180

 

[blackbeard]

DE SQ/DL

Speed squats 60 sec or less rest (metal briefs)
15 inch box
8x2@365
405x2
455x2
495x2

Deads
wm-ups
295x9 (form is getting better)

Hammer seated leg curl
2plx10x3

CSR
worked up to 5plx5

Ab Pull Downs
90x3x10

 

[blackbeard]

DE Bench

Speed bench with doubled minis
8x3@185+bands

CG Decline
225x5
245x5
265x5
285x5

2-Board (working on my catch and throw style)
225x5
275x5
315x3 (easy)

Side delt machine 3x10@80
Hammer High Row 4x10@3pps
Hammer shrugs worked up to 10plx20

shoulders felt beat up after speed work and i felt it on the declines but by the time i got to the boards i felt better..i may just drop the decline work and just hit 2&3 brds..i really wish my gym had a SS bar or cambered bar..between squatting and benching its wreaking havoc on my delts

 

[blackbeard]

ME SQ/DL
Pin Suspended GM's (Belt only,41 inches navel height)
wm up doing 3's
315x3
345x3
385x3
405x3
435x2
hard to keep the bar in the right spot..last set should have been an easy triple the double was easy..stopped there as they had people cleaning the glass who had no regard for people lifting weights..

Close stance pause Squat (Raw)
265x9
very deep solid pauses too

Pull-thru
225x8x4

Decline Sits
bwx10
25lbsx10
35x10x3

Arm Recovery
Hammer Curls
10lbsx15x3

 

[blackbeard]

cuff work
3x15
stretching
adding ice this afternoon as well...

I think im going to skip ME bench tomorrow to give the delts a good rest..its gonna be hard ill have to give my gym pass to wench so that i cant go to the gym lol..

Also i need to change my form on DE Bench and stop doing the ballistic benching..
thats all!!!!!

 

[blackbeard]

DE SQ/DL

Speed squats
15 inch box timed 60 secs or less
8x2@380

Deads(raw)
315x10

Hammer Leg Curl
3x12@70lbs

Lat Pulls
4x10@180

Ab Pull Downs
worked up to
110x5
110x7

45* hyper
bwx10
35lbsx10
45lbsx10

my form is feeling 100times better on my deads..i think its time to start adding weight and dropping the reps down to 3-5 as im not a big fan of high rep deads unless done in a rack purely for posterior work

 

[blackbeard]

DE Bench

Speed bench with doubled minis
8x3@185

CG Decline
275x5

2-Board (pinky inside rings)
225x5
275x3
315x3
345x1

BB Rows
worked up to 275x5x2 (lil sloppy)

Shrugs
405x15

Side Delt machine
80x15x3

Cuff work
before and after workout
4x15 (total)

 

[blackbeard]

ME SQ/DL

Reverse Band Sumo Pulls off a 4 inch block
up to 495x1
405x2x2
315x5
315x1x5 speed work
not sure how i feel about sumo first time pulling that way..also my rack only goes up to about 60 inches so 135 was firmly on the floor(should have tested to see what exactly the poundage it takes to get the var to the floor) not sure how much help the average strength band was giving..also te rack has a 4 inch flooring so i have no choice but to do block pulls..ahh it was fun..i need to learn to strain more with my dead i can do it squatting/benching

Close stance pause squat
275x7

Pull-thru
225x10x3

AB pull Downs
60lbsx25x2
70lbsx20
80x15

D-bell Side bends
90x8x2

Arm recovery
hammer curls for girls 15'sx15x3

 

[blackbeard]

ME Bench

CG Bench
wm-ups
225x3
265x3
285x3
305x2

Shirt Work
385x3
410x2
435x1
465x1
495x1 <<< touched and spotters touched bar lol
505x1<<<< touched no one touched the bar
shirt felt better but im not getting that pop i got the first few times out..i think it has stretched and i need to bring te chest plate in some..

5-Board (very short rest)
315x5
355x3
385x2
405x1 easy

Lockouts
worked up to 555x2 little swaying at the top so i stopped there

Lat Pulls
195x8x4

Hammer Curls for Girls
15'sx15x3

Cuff Work before and after

 

[blackbeard]

DE SQ/DL

Speed Squats
15" box, 60 secs rest
8x2@295 + Avg Bands

Deads (raw)
325x5
not bad for deadlifting twice in 1 week
i know jcp will say i dont use heavy weights anyway

Hammer Leg Curl
70lbsx12x2

45*Hyper
bwx10
25lbsx10
35lbsx10

i may do some more work later didnt get to hit lats/abs as i felt like i was giving a seminar on why i was using bands..i was chatting with an older friend i used to see at the gym didnt mind that but i had limited time

 

[blackbeard]

DE Bench

Speed bench
4x3 @185 + Doubled Minis(wide grip)
4x3 @185 + doubled Minis (pinky inside rings)

2-board ( pinky inside rings)
225x5
275x3
315x3
335x1 dont know why i stopped since the bar was in the groove and flew up

Military Dbell Press
40'sx33 no rest straight set..my delts have gotten weak

Hammer High Rows Supersetted with BB Shrugs
Rows 3pps+25 8x3
Shrugs 405x10x2 495x8

Hammer Curls for Girls (arm recovery)
20's x10x3
it wasnt too long ago that 2lb dbells were killing my arm the 20's werent painful but i could feel it a little..i really need to keep up with this to not make it a weak point when doing deads etc

Cuff work
5lbs x10x3

 

[blackbeard]

ME SQ/DL

Wide stance Arched GM's (belt only)
wm up with 3's then:
315x3
355x3
395x3
415x2 stopped because i wasnt going as deep as i should/wanted
315x5 all very deep and done slow

Pause Squat (raw) close stance
285x8

Dimel Deadlifts
135x15x3

Ab Pulldowns
worked up to 100x8x2

Side Bends
100 x8x2