Westside Rules
- Thread starter blackbeard
- Start date
blackbeard
New member
DE SQ/DL
Speed Squats
315+ Blues
6x2reps
worked up to
385+ Blues x 2 reps
Speed Pulls
315+2 sets of chain per side
12x1 rep
CSR
3platesx15x2
Ab Pull Downs
100x10
Speed Squats
315+ Blues
6x2reps
worked up to
385+ Blues x 2 reps
Speed Pulls
315+2 sets of chain per side
12x1 rep
CSR
3platesx15x2
Ab Pull Downs
100x10
pretty ricky
family man
when you do speed pulls do you pull then set the bar down and regrip or just rip off 2 quick ones?
blackbeard
New member
speed pulls (for me) are done for singlespretty ricky said:
if iwere deadlifting for multiple reps i would completely deload the bar and then pull again..i dont really take my hands off the bar but i loosen and then regrip/pull
pretty ricky
family man
same same.thats how i pull em too no matter how i do em it's pull let off get my shit together then go again.
blackbeard
New member
DE Bench
Speed bench
2 sets of chain per side+ 185#
8x3reps
Lockouts (no wraps)
495x5
495x5
Side raise Machine
3x20
BB Rows
315x7
315x9
Hammer Curls
2x15
Speed bench
2 sets of chain per side+ 185#
8x3reps
Lockouts (no wraps)
495x5
495x5
Side raise Machine
3x20
BB Rows
315x7
315x9
Hammer Curls
2x15
blackbeard
New member
ME SQ/DL
Close Stance Low Box Squats (10''???)
worked up to 455x1 PR
these are fuggin brutal.. get no power off the box..
SLDL
275x3x5reps
Pull-thru
140 + Green Band
3x10reps
Hammer High Row
up to 8platesx10
Ab Pul Downs
120x8
Close Stance Low Box Squats (10''???)
worked up to 455x1 PR
these are fuggin brutal.. get no power off the box..
SLDL
275x3x5reps
Pull-thru
140 + Green Band
3x10reps
Hammer High Row
up to 8platesx10
Ab Pul Downs
120x8
blackbeard
New member
pullinbig said:
just measured my box the lowest pin setting is 11"
id like to get around 65% of my comp squat..well see
blackbeard
New member
ME Bench
ive really been meaning to take a day of rest..didnt happen tonite but i really did as little as possible and just starred at some hot ass that my friend was trianing then i left..lol
3-brd (raw)
doubled mini+2 sets of chain per side
185x3
225x3
265x1
295x1
265x1
265x1
Militaries
135x10x2
Shrugs
585x10 stripped to 405x10 then 315x15
Preacher Curls
1x15
ive really been meaning to take a day of rest..didnt happen tonite but i really did as little as possible and just starred at some hot ass that my friend was trianing then i left..lol
3-brd (raw)
doubled mini+2 sets of chain per side
185x3
225x3
265x1
295x1
265x1
265x1
Militaries
135x10x2
Shrugs
585x10 stripped to 405x10 then 315x15
Preacher Curls
1x15
blackbeard
New member
DE SQ/DL
Strength Speed Phase
115+Blues+ Greens
5x2reps
Reverse Hypers
triple choked purple
3x12
CSR
up to 4platesx10
AB Pull Downs
70x20
70x30
Strength Speed Phase
115+Blues+ Greens
5x2reps
Reverse Hypers
triple choked purple
3x12
CSR
up to 4platesx10
AB Pull Downs
70x20
70x30
blackbeard
New member
DE Bench
Speed Bench
205x3x8sets
its been awhile since ive done some stright weight..my speed was really good today..i expected it to be shit given last nites drinking/lack of sleep
Side Raises
2x15
1x20
Lat Pulls to the Belly
4x10
Cable Curls
1x12
Speed Bench
205x3x8sets
its been awhile since ive done some stright weight..my speed was really good today..i expected it to be shit given last nites drinking/lack of sleep
Side Raises
2x15
1x20
Lat Pulls to the Belly
4x10
Cable Curls
1x12
blackbeard
New member
jcp2 said:
it really wasnt that bad at all...
i was expecting for the bar to moivcing very slow yet my speed was the fastest i can remember in a long time..
well see what happens the next 2 weeks though lol
ive got a little more soreness than usual but other than that it was fun
blackbeard
New member
ME SQ/DL
Deads
320x3
410x2
460x1
500x1
550x1
590x miss
tried the suit out tonite..Damn i should call all of those Stiff legs and not DL's..i had a real hard time gettng to the bar..need to work on this and 600 will fly..i was barely able to get my second hand round the bar thats how hard it was..plus i lost a nut somewhere LOL...Joe you were right
SLDL
295x5x3sets
Hammer High Row
8platesx10
Ab Pull Downs
3x15
Deads
320x3
410x2
460x1
500x1
550x1
590x miss
tried the suit out tonite..Damn i should call all of those Stiff legs and not DL's..i had a real hard time gettng to the bar..need to work on this and 600 will fly..i was barely able to get my second hand round the bar thats how hard it was..plus i lost a nut somewhere LOL...Joe you were right
SLDL
295x5x3sets
Hammer High Row
8platesx10
Ab Pull Downs
3x15
blackbeard
New member
ME Bench
CG Wm-up
275x3 paused
6-Brd
315x5
365x3
405x3
455x3
5 Brd
405x3
455x3
Shirt Work
365x3
405x3
455x2
495x2
520x1
BB Rows
315x5
365x5
275x5x2 held at the top
Biceps
I should ahve went heavier on the 6 brd ill hit it harder next time
CG Wm-up
275x3 paused
6-Brd
315x5
365x3
405x3
455x3
5 Brd
405x3
455x3
Shirt Work
365x3
405x3
455x2
495x2
520x1
BB Rows
315x5
365x5
275x5x2 held at the top
Biceps
I should ahve went heavier on the 6 brd ill hit it harder next time
blackbeard
New member
DE SQ/DL
Strength Speed Phase II
140+blues+greens
3x2reps
160+blues+green
2x2
Speed Pulls
2" Block
315x10x1rep
45 Raise (PB)
Blue bandx15x3
Decline Sits
BWx12x3
Strength Speed Phase II
140+blues+greens
3x2reps
160+blues+green
2x2
Speed Pulls
2" Block
315x10x1rep
45 Raise (PB)
Blue bandx15x3
Decline Sits
BWx12x3
Last edited:
blackbeard
New member
pullinbig said:
Im feeling a bit stronger conv these days
plus i tried out the suit Mon nite...
once i poerfect getting down to the bar i dont think 600 will be a problem at ALL..
i missed the 590 at the knees but partly cause i jsut didnt have a good grip no the bar and im stiff legging them too much
the reason i ask is cause its easier to cover up a weakness with sumos. if you weak at lockout you can setup deeper to be more upright and utelise more leg drive. if you weak outta th e hole you can set up higher and have a shorter pull leg wise. its not as easy to adjust using conv pulls. plus its a lot easier to get down pulling sumo in gear. brett switched over and hit a 10lb pr his first time (650, 181er)
anyway my 2ml. =0)
anyway my 2ml. =0)
