Westside Rules

[blackbeard]

ME Bench

CG bench
225x3
265x3
305x3

Shirt Work: The idea was to not go heavy and just try to find the groove i ahd the first few times out with the shirt..didnt go as well as i planned hot as hell in the gym and had no one to help me set up the shirt

385x3
405x2 <<< surprisingly very close to touching
455x1x3 <<< these all sucked frustrated i jsut moved on

5-Board
315x3
355x3
365x3

Lat Pulls
8x3x195

Hammer Curls For Girls (Arm recovery)
10x3x20's no pain in the forearm i guess because my shoulder was killing me!!

Cuff Work

the shoulders are feeling beat up.not having a chance to recover between heavy benching and then squatting they are getting punded..I think ive been going to heavy on DE day as well im going to drop the bands for a few weeks and then when i do add them back im lowering the bar weight..ME work feels fine its the DE day followed by ME sq/dl the next day that is wreaking havoc on my delts

 

[blackbeard]

recovery work

mini band side raises 3x10
cuff work 2x15

 

[blackbeard]

DE SQ/DL

First off what a shitty fuckin day..I tried setting the bands up in the power rack and proceeded to warmup..i was thinking of sing the hooks like a mono but i still had to walk the weight back..also the flooring isnt really wide enough and this became evident the heavier i got..so after carrying the bells acorss the gym i had to break everything down and move back to the squat rack i used last week..not to mention it was extrememly hot in the gym and ive yet to get into my briefs..the locker room is has the sauna in it so its even hotter in there..ok another 30 mins of playing with fucking bands and bells and i still couldnt seem to get the right feel..i was starting to think am i ever gonna squat today???..finally i jsut went and put my briefs on..still didnt feel right..groove wasnt as good as las week oh well.

speed squats
5x2@315 + Green bands cinched around dbells
tension should be around 450 bottom and near 500 top
doesnt matter SOMG

Sumo pulls (raw)
315x1
335x1x6 short rest

CSR
4platesx5x3

AB pull downs
90x12x2
over 2 hours and i produced shit!!!!

 

[blackbeard]

Recovery Work

Cuff Work 3x15
shoulder stretching

Mini Band Side Raises 3x15

Green Band GM's 3x15
even worked up a little sweat

 

[blackbeard]

back in the gym today mostly just assistance didnt wanna push the shoulder too much..


Reverse Band (Greens) Press
my rack absolutely sucks for these as well lol
455x5x2
405x10

Flat Tate Presses
50'sx10x5

CSR
3platesx10x4

Dbell Military
30'sx35

Cuff Complex(before workout)
3x15

Hammer Curls for girls( arm recovery)
15'sx15x2
15'sx20x2

Bench set up work
worked on setting my arch

 

[blackbeard]

DE SQ/DL

Speed Squat 15" Box
Green Bands double choked around base
320x2x8
350x2
385x2 very explosive should have went higher and done another set

Deads(raw) conventional
345x3x2 with a short rest

Pull-Thru
100lbs + Green Band-this kicked my ass guessing its about 230
4x10

CSR
4platesx6x3

Ab pull Downs
60,70,80,90x15
100x10

 

[blackbeard]

DE Bench

Speed Bench (pinky inside ring)
8x3@160 + doubled Minis

Floor Press (pinky inside rings)
3x5@225
275x3
first time doing these felt ok..seemed odd the one elbow was getting to the ground before the other yet the bar was straight!!! lol

Seated Dbell military
50'sx15x2

Lat Pulls supersetted with shrugs
210x8x3 >>>>405x15

Hammer curls for girls( the arm is much better)
25'sx10x3

Cuff Work 3x10

 

[blackbeard]

ME SQ/DL

Suspended GM's (navel height)
315x3
365x3
405x1
445x1 <<< PR at this level
465xfail
465x1 <<< PR smoked it
i beat a personal demon today on that last set..when i failed i started pusshing and then just stopped..then my mind wandered about my back gee maybe it is too heavy dont wanna get hurt etc..2 seconds later i said fuck that..got back under the bar and just pushed..i had more left in me but i left it there on a high note..i need more days like this for my confidence which is coming back

Pause Squat (raw)
close stance
295x8

Dimel Dead
3x12@185

Decline Sits pause at bottom
35#x8x3

Side Bends
105's#x8x2

 

[blackbeard]

ME Bench
not very ME lol havent done much raw work and it showed today although everything was weak..was using more of a pec groove and that may have been why i felt weak

CG Floor Press paused
225x3
255x3
285x3
315x1 <<< horrendous this was a very hard grind..rather than go further just stopped there
225x8

Flat Tate Presses
50'sx10x2
65'sx10x2

Lockouts
315x3
365x3
405x3
455x3
495x2 havent done these in a few weeks and it shows as ive gotten 550x3 from this setting on numerous occasions..back to the drawing board

Hammer High Row
3pps+25 x10x3

Curls for girls
25'sx12-15x3

Cuff Work 3x10

 

[blackbeard]

DE SQ/DL

Speed Squat
15 inch box
8x2@300+ Green bands (Time PR i believe)
finally think i got these mounted the best way around 2 bells..the whole thing is the correct angle..also had a friend measure the distance of the band when i was sitting on the box came out to 38+ inches..that should put the tension on the bottom around 125-130..thats fine not fucking around with the set up anymore lol

Deads(raw,conventional)
355x5
355x3 short rest

Pull-Thru
100lbs +double choked Green band
4x10

CSR
4ppsx6x3

Ab Pull Downs
60,70,80 x15
90x12
100x8
110x6

 

[blackbeard]

DE Bench

Speed bench (paused)
STRAIGHT WEIGHT NO BANDS lol
175x3x3 Comp grip
185x3x3 CG
205x3x2 CG

shoulder feels perfectly fine i think the weight was a little too light but thats fine will adjust it next week

cuff work and other assistance not worth mentioning was pressed for time have to be somewhere righ now
but i did my girls for girls

 

[blackbeard]

ME SQ/DL

tried something a little different today..seems zerchers are the rage over at EFS and some have talked about doing them suspended (Mash)..so i decided to try them out suspended from the pins..very tuff exercise think i did to many warmups by nonetheless i feel it has benefits..hits the core extremely hard..i forget to take a tape measure to for all you who are going to ask how high was the bar..i can easily measure it tomrrow but it was set at about my nut sack..and my nuts hang low so go figure lol

315x3
345x1
385x1
add belt
405xfail
405x1 <<< easy cant believe didnt get it the first time
455 <<< half way..think i was a little overzealous there..was wiped already but ill get it in time..

Wide stance Arched GM's (very very deep)
225x8
315x7 wanted 10 just lost my concentration

Dimel Deads
185x12x2
205x15

Reverse hyper double choked Green band
2x8

AB pull downs
80lbsx15x3

 

[blackbeard]

cardio 20 mins bike
figured id start doing some while im waiting for the sled

 

[blackbeard]

ME Bench

Raw wm-ups

4-Board
305x5
335x3
365x1

Shirt Work
385x3
410x2
455x2
495x1
nothing touched..then again wasnt expecting anything to touch..realized i havent done any heavy work in a few weeks so i decided to ease back into it..HAVE TO REMEBER TO STAY TIGHT..im getting a little loose at the bottom in an attempt to touch and its affecting the lockout..keep tight an drive inot the bench..( just a little note for myself)

Lockouts (4")
385x5
410x3
435x3
495x2
515x2

Lats
Curls for Girls
Cuff complex (at begginning)

 

[blackbeard]

dont worry about touching 495.

how close is it?

prolly around 4 inches

 

[blackbeard]

GPP
20 mins on the bike
need to make sure the Viking is gonna fit

 

[blackbeard]

DE SQ/DL

Speed Squats
15" Box
6x2@330 + Green Bands
1x2@365 " "
1x2@385 " "
For whatever reason today was an eternity it was easy 1 hour before i even got my briefs on for my speed sets..between carrying the bells setting the bands warming up etc..and it was 100 degrees in there..Needless to say i was wiped after squatting!!!

Deads
4 singles @365

Pull -Thru
90 + doubled Green
3x10

Reverse Hyper
double choked Green
3x10

Ab Pull Downs
80x15x3

 

[blackbeard]

DE Bench

Speed Bench (paused)
all sets timed 60 secs or less rest
mixed grips mostly with pinky inside rings
175x3x2
185x3x2
205x3x2
225x3x2
very good speed on all sets..shoulders are feeling good since i stopped the ballistic crap with the bands pausing the reps than blasting back up feels a lot better and when i go back to the bands thats how i will be doing speed work!!

2-board (pinky inside ring)
275x5
315x3
345x1

Hammer Shoulder Press
1ppsx30ish (lost count)

Shrugs
135,225,315 x20
405x10
495x10

Dbell Row
100x10x2
110x10x1

Curls For girls

Cuff Work at the start

 

[blackbeard]

ME SQ/DL

Suspended GM's (40" navel height) belt Only
315x3
365x3
405x1
455x1
475x1 <<< PR easy
495x1 <<< PR easy as well

Dimel Deads
205x15x3

Reverse Hyper
double choked Green
4x10

Hammer seated Leg Curls
2platesx15x2

Ab pull Downs
100x12
100x10

 

[blackbeard]

ME Bench

Cuff Work
CG warm-up

4-Board(pinky inside rings)
315x5
345x3
375x1

Shirt Work (adding reps PB style)
385x5
405x5
435x3
455x2
my spotters ran away only chicks left in the gym so had to stop there

Lockouts (pinky rings)
385x5
410x3
455x3
495x3
515x3

Lat Pulls
3x15@165

Girl Curls(zero pain in elbow)
30'sx10x2