Westside Rules

[jcp2]

maybe by the time i am ur AGE ill have figured soem things out LOL
j/k

its funny ive yet to use a GHR or a real RH and yet my lifts are moving..I am trying to figure some stuff out and try to get some of that equipment cause like you said THAT is what works..

i plan on adding pulls against the bands and such so im hoping thatll gimme a boost in my DL

They are good because you can increase your posterior volume without going overboard on the CNS, you can only do so many GM's and deadlift variations a week. But in no way are they a necessity.

 

[blackbeard]

They are good because you can increase your posterior volume without going overboard on the CNS, you can only do so many GM's and deadlift variations a week. But in no way are they a necessity.

Im working on it
still havent given up the idea of renting soem cheap warehouse space and getting a couple of people who just wanna lift and dont mind that there wont be eye candy walking around unless i hire some hookers to watch us lift lol

my gym manager is such a fuggin twat
i had someone other than ME ask about getting a GHR/RH combo in one machine..she wouldnt even listen to the idea

 

[blackbeard]

ME SQ/DL

SS Bar Low Box squats (raw, not even a belt lol)
12" Box close stance
335x3
385x3
405x1
feeling a little tired from friday..so i left it there


SLDL
325x5x2sets

45* Raises
blue+ green bandx10x3sets

BB Rows
295x8x2
295x5

Ab Wheel
3x10
tis fuggin thing is hard..gonna do these a lot more

 

[pullinbig]

whats 45* raises?

 

[blackbeard]

whats 45* raises?

its a secret move-i cant tell ya what it is

 

[blackbeard]

ME Bench

CG wm-up
Shirt Work
370x2
410x1
460x1
500x1
530x1
570x1<<<< PR
Its official i ahve Benched more than i have ever pulled LOL..i dnt think itll be that way for long although it seem my bench is moving faster than my pull..oh well

Lockouts
565x3

Shrugs
635x10

 

[adidamps2]

holy Christ BB nice pr on bench!!!! nicely done.

 

[pullinbig]

its a secret move-i cant tell ya what it is

does it envolve big busty girls?

nice bench btw.

 

[jcp2]

ME Bench

CG wm-up
Shirt Work
370x2
410x1
460x1
500x1
530x1
570x1<<<< PR
Its official i ahve Benched more than i have ever pulled LOL..i dnt think itll be that way for long although it seem my bench is moving faster than my pull..oh well

Lockouts
565x3

Shrugs
635x10

Nice bench, what shirt.

 

[blackbeard]

Nice bench, what shirt.

Good Ole Trusty Metal Viking

 

[blackbeard]

does it envolve big busty girls?

nice bench btw.

busty with big azzes

 

[jcp2]

Good Ole Trusty Metal Viking

Nice job.

 

[blackbeard]

thnks Mo

 

[Princess]

does it envolve big busty girls?

nice bench btw.

a one track mind.

lol

 

[Princess]

busty with big azzes

a two track mind

 

[Princess]

BB, you're doing great. I'm really happy for you.

 

[blackbeard]

BB, you're doing great. I'm really happy for you.

thnks

 

[blackbeard]

DE SQ/DL

Speed Squats (Deload week)
365x2x2
385x2
405x2x2
425x2x2
455x2

Speed Pulls
2" Block
365x1x12sets

Pull-thru
190x15x3

CSR
2plx10

Ab Pull downs
3x12

 

[blackbeard]

DE Bench

Speed Bench with 2 sets of chain per side
140x3
160x3x3sets
180x3x4sets

Lockouts
495x5
545x5

DB Military
60'sx20

CG LAt Pull
up to 210x10

Damn my delts aer kinda week i think my pressing power has gone to hell although its hard to tell when doing it after ME day and such..oh well it never really translated inot a bigger bench for me anyway

 

[pullinbig]

try some pull-a-prts after benching on raw day and face pulls on shirt day.