Westside Rules

[blackbeard]

DE SQ/DL

Speed Squat
285+ Green bands
8x2

Deads (short rest)
375x1x6

Pull -thru
100lbs + doubled green
4x10

Reverse Hyper
doubled Green
3x10

Ab pulldowns
DB side Bends

 

[blackbeard]

DE Bench

Speed Floor Press
8x3@205

Cuff Work

2-Board
just worked groove on a bunch of sets
weight insignificant

Side Lateral Machine
1x30+ @60lbs

Shrugs
135,225,315x20
405x15
495x10
515x10

DB Row
3x8@120

Girl Curls

 

[blackbeard]

ME SQ/DL

Concentric GM's
315x3
365x3
405x1
455x1
485x1
515x1 <<< PR
535x1 <<< PR

Dimel Deads
205x15
225x15x2

Reverse Hypers
Double choked Green
5x8

Band Leg Curls(Green)
2x15

Decline Static Hold sit-ups
bunch of sets with 35 lbs x5 long pauses

Side bends
105x8x2

 

[blackbeard]

ME Bench

CG wm-up

5-Brd (still working my catch throw form)
295x5
335x3
365x3
405x3

Shirt Work
385x5
405x5
455x3x3

Lockouts
385x5
405x3
455x3
495x3
525x3
565x3 <<< PR

 

[pullinbig]

hey the 455 3x3 looks nice. plus congrats on the pr.

 

[blackbeard]

thnks Bubba feeling "stronger" in the shirt..but still not completely comfortable yet..

still pulling it up high and have to remeber to stay tighter at the bottom im to loose and not driving inot the bench..trying to practice that more with boards this way when i put the shirt on its automatic and i can concentrate on other things

 

[pullinbig]

you geting there. im still working on it too. it never ends.

 

[blackbeard]

you geting there. im still working on it too. it never ends.

ohh i know it never ends..thats the fun part about lifting..correcting your errors making progress and then fidning new problems to settle..it tests you each and every time and thats what i love about it..

if the same thing happened every week i would be bored in 5 minutes

 

[blackbeard]

DE SQ/DL

Speed Squat 60 secs rest all timed
15" Box
10-12??x2@365
very good speed..however it wasnt until the last few sets i realized i wasnt pushing the traps into the bar on the way..upper arch was folding a little on the box..this is where having a partner would come in handy..

Dimel Deads
3x15@225

Reverse Hyper
Doubled Cinched Green
2x10

CSR
2plx15x3

Abs
various stuff

 

[pullinbig]

a 15" box is about parallel for me. is that where you at?

 

[blackbeard]

a 15" box is about parallel for me. is that where you at?

it may be slightly below but i consider it para for me

 

[blackbeard]

DE Bench

Cuff Work
Speed Bench timed 60 secs rest
Doubled minis
155x3x5
175x3x4

Flat tate Press
50'sx10x3

Side Lateral's
20'sx15x3

hammer High Row
3ppsx10x4

Shrugs 405x20

Girl Curls

 

[pullinbig]

so whos the lucky girl you curling with?

 

[blackbeard]

so whos the lucky girl you curling with?

LOL i wish i were that lucky

 

[blackbeard]

ME SQ/DL

DL off 2" platform Lightened Method(green)
300x3
350x1
400x1
450x1
475x1
515x1
535x1
My DL is absolutely fine all i needed was a few weeks of pulling some light weights..still need more confidence but im going to build on today and ive learned i need to pull..speed pulls are going to get thrown back in from time to time..more pulling done as ME work and ill be fine..

Arched GM's (wide stance)
275x6
295x6
315x6
335x6
225x8

45* Hypers
Green Band
3x10

Ab Pull downs
3-4x15-20

 

[jcp2]

Speed pulls are fine, just use more weight and do them against bands, lol.

 

[blackbeard]

Speed pulls are fine, just use more weight and do them against bands, lol.

most likely ill be using bands
you rig them around dbells? im not about to build a platform and carry it into the gym

 

[jcp2]

most likely ill be using bands
you rig them around dbells? im not about to build a platform and carry it into the gym

I haven't done them yet. I worked getting better off the floor and now i probably need to work on my lockout a tad. I may do them, but reverse bands probaby seem like a better option to me, just easier to rig up.

 

[pullinbig]

nice wrokout bb.

 

[blackbeard]

thnks bubba