Westside Rules

ME Bench[/COLOR]

CG Wm-up
Cuff Work

5-Brds (CG)
275x5
295x3
335x3
365x3
405x3

Shirt Work (Inzer Radical)
365x5
405x3
455x1
455x1 <<< almost touched
had the bar very low on the belly thats why it almost touched my huge gut..definitely lower than the Viking..Its a different shirt and im gonna work some more in it to see it its a better fit for more.

Lockouts
405x3
455x3
495x3
545x3
565x3

Shrugs
515x10
405x20
 
DE SQ/DL

Speed Squat 60secs rest
15" Box
6x2@385
2x2@405

Speed Pulls off 1" Block (45 secs rest)
2x1@275
2x1@295
2x1@315

Hammer High Rws
3pps+10
3x8
 
DE Bench

Speed Bench
Doubled Minis
8x3@165

Cuff Work
3x15

CG Bench
205+ Doubled Minis 2x5

Side Laterals
15'sx20x3

BB Rows
205x8x2
 
pullinbig said:
those shirts will let you go way low. try not to hit too low though cause you get out of your power range.
Click to expand...
and dont give up too soon , you should be able to post big #S with the denim when you get used to it .
 
ME SQ/DL

Squats
briefs 495x3
add Viking suit straps down
495x5
545x3
605x3
First time in a suit felt really good..this thing is a friggin tank..im gonna have to get stronger if im gonna put those straps up and get to para lol..I also need to work on walking weights out..the 605 gave me a little problem setting my foot..wanted to get to at least 650 (just a # i had in my head for the day) but the 1 guy i trust spotting me had to run so i left it there..

45* Hypers
Green Band around neck
3x10

Ab pull downs
70lbsx15x4

Girl Curls
30'sx24 RP
 
ME Bench
what a shitty day nothing was right..set up is completely off..i cant for the life of me get even remotely close to the same arch i have raw with my shirt on..set up is really holding me back as im pretty much just flat backed and thats not the weay to bench big weights..i have no tightness and ous out of the bottom..i need to this fix this before moving forward!!!

Cuff Work
CG wm-ups paused
255x8

Shirt Work (Inzer DD)
315x5
365x3
405x1
455x1
495x1 <<< very slow and ugly this was my worst set.completely out of the groove
405x1

Lockouts 5"
365x3
385x3
405x3
455x2
sucked today :rolleyes:
 
do reps in those shirts for a while to get the feel of it.

you got the shirt too tight in the front if you cant get your arch. try it with no belt for a while. just let the shirt ride up if it does.

send me a couple of clips. setting the shirt up and then your bench set up.
 
ill get some video next week or the week after..thnks bubba

but if the shirt isnt tight in the fron when you go through the set up wont it ride up? ive been getting better at keeping my elbows facing straight forward and flaring them out to the side..

is it really possible for "me" to set the shirt myself? I had my brother watch the militia dvd but hes out of commission due to his back surgery for another 6 weeks..

the first set i had slack in the front of the shirt and i almost touched with 315..
ill try like you said without the belt..plus i think i need to nail my set up..it needs to be automatic..every time i get under te bar it seems a little off but i keep going heavier..I really think getting a decent arch i can hit 530-540 without a problem
 
i set my own shirt up. once it's set you have to hold it in place with your chest and arms by keeping pressure on it. theres a litle trick to it.

go to II. all of these little probs you having MM semianr or the guys at II can straighten it out in 5 minutes. you had a big jump when you got the shirts but since then you kinda stale. trying to do this own your own is gonna get frustrating and its holding your numbers back.

this goes for any of you guys who have shirts and are trying to do this on your own. get some help. i have been fortuanate to train with some of the best in the world. dont mean im the best in the world just means i am getting what i can out of this old body. you guys in your 20s and 30s sky is the limit.

plus i am always trying new stuff to see what works and what dont for me. thats obvious by my training log. :D
 
I hear ya..if there were a militia seminar remotely close id go in a heartbeat..
Im going to contact chris taylor after the seniors (youll see him and Bernor there i think) and see if hell do some one on one training with me..i know hes a PT..

and youre prolly right its something so minute that once its fixed will make a world of a difference..

i think training wise im doing fine my boards and lockouts are getting stronger..its relly all in my set up and having the shirt seated right!!
 
yup a simple fix and you off again. come on down to redneckville one friday. we'd love to have ya. bring an enterpertur(sp?)as well.
 
pullinbig said:
yup a simple fix and you off again. come on down to redneckville one friday. we'd love to have ya. bring an enterpertur(sp?)as well.
Click to expand...

that would be cool
ill have to see if a specail guest would like to come along as well
 
DE SQ/DL

Speed Squats(wasnt very strict with time)
6-8? x2@390

Speed Pulls(40 secs rest)
off 3" Block
275x1x2
295x1x2
315x1x4

Pull-Thru
Green Band Choked very tight on both ends +100lbs
I have no idea how much this is near the top but it kicks my ass
3x8

Hammer High Rows
3pps+10 3x8

AB pull Downs
80x12x4

Girl Curls
30's RP 26 reps
 
DE Bench

Cuff Work
Speed bench
205x3x4
225x3x4

Elbows flared BB'ing bench (lol)
225x10
135x20

Side Laterals
15'sx20x3

BB Rows
up to 245x7

Shrugs
up to 495x13 stripped 405x20??
 
ME SQ/DL

Arched GM's narrow stance
315x3
add belt
365x3
405x3
435x3 <<< 10lb PR i think
315x5 no belt

Dimel Deads
225x15x2
245x15

45* Hypers
Green band around neck
3x10

Decline Sits (static hold for 3-5 secs)
35lbs x5x3

Ab Pull Downs
3x12

Cable Side Bends
bunch up to 110x12
 
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