Westside Rules

looking good, i think i am going to change up a few things in my training. I am scrapping the heavy gm's, i don't think they do anything. I am going to use a squat program like Mule wrote about in Monstermuscle this month. And i am going to get in some gear.
 
jcp2 said:
looking good, i think i am going to change up a few things in my training. I am scrapping the heavy gm's, i don't think they do anything. I am going to use a squat program like Mule wrote about in Monstermuscle this month. And i am going to get in some gear.
Click to expand...

yeah i read that..nothing wrong with trying something different..
keep posting it in your journal..

i put the viking on last monday..i wanted to really see what i could do with the straps down but my 1 trusted spotter left..the suit is crazy strong!!

I havent come up with a plan yet to get mor work in it..but i do wanna throw it on and get used to it especailly with the straps up
 
blackbeard said:
yeah i read that..nothing wrong with trying something different..
keep posting it in your journal..

i put the viking on last monday..i wanted to really see what i could do with the straps down but my 1 trusted spotter left..the suit is crazy strong!!

I havent come up with a plan yet to get mor work in it..but i do wanna throw it on and get used to it especailly with the straps up
Click to expand...


I just want to get in, i will worry about getting the straps up later, lol. I am pming back and fourth with lattimer about a few personal training sessions. I am going to get work in one my various shirts if it kills me, lol.
 
jcp2 said:
I just want to get in, i will worry about getting the straps up later, lol. I am pming back and fourth with lattimer about a few personal training sessions. I am going to get work in one my various shirts if it kills me, lol.
Click to expand...

iver made the mistake of trying to go it alone..I mean everything seems so simple watching a MM dvd..but my shirt is not nearly set right which is throwing my set up off yet i was still able to get 515 an get to 500 regularly..

Im gonna be heading to II after te seniors to get some help..fixing that i think mid 5's will be fairly easy
 
ME Bench

Cuff Work
CG Band Presses (doubled minis, raw)
225x3
245x3
275x1
295x1
these seemed a lot harder than it should be??? then again who knows i havent done any raw work in awhile...

5-Brd Presses (pinky on rings)
225x5
275x3
315x3
365x3
405x3

Lockouts 3"
405x3
455x3
495x5

Lat Pulls
worked up to 210x8

DB Girl Curls
30's RP x28
arm feels fine gona bump this up a little
 
pullinbig said:
so...... when you two studs gonna do a meet?
Click to expand...

well im not sure but i may not be doing MM's APF power wars..
Have some family health issues for one
second ive just started to break in my suit..i dont wanna go there and squat 750 a mile high..

I am going to be doing Lil Mendy's bench bash
http://www.lentv.net/
 
Today was a lesson in life..A high and a very low low..
Anyway heres what i did..

Speed Squats
2x2@315
2x2@365
2x2@405
then wanted to test my max on the box
495x1
545x1 <<< 20lb PR
565x miss spotter grabbed the bar as i was pausing on the box lol
565x1 Smoked it!!!!!! left a little in the tank
no wraps just belt metal briefs parallel box..I got about 80lbs carry over to my free squat using the same gear.. I set a goal at the beginning of the year of a 600lb box squat and ill be there very soon

Pull-thrus
3x10

Ab pull Downs
 
DE Bench
sort of took it easy today
Flat bench pec groove (harder than i thought lol)
175x20x15x15

DB extensions
30,35,40,50,50x8

DB power cleans
20'sx15x3

Hammer High Row
3pps+35x7x4

DB Curls for Girls
35's RPx22

Got some nagging pain in the elbow area im massaging the shit out of it and blasting it with some elctro stim as well as some motrins..this is usually how the bad tendonitis starts..Im still using my elbow sleeves for everything
 
blackbeard said:
DE Bench
sort of took it easy today
Flat bench pec groove (harder than i thought lol)
175x20x15x15

DB extensions
30,35,40,50,50x8

DB power cleans
20'sx15x3

Hammer High Row
3pps+35x7x4

DB Curls for Girls
35's RPx22

Got some nagging pain in the elbow area im massaging the shit out of it and blasting it with some elctro stim as well as some motrins..this is usually how the bad tendonitis starts..Im still using my elbow sleeves for everything
Click to expand...
watch the heavy front squats with a conventional bar they can trash the elbows
 
ME SQ/DL

Reverse Green Band Deads
265x5
320x5
375x1
435x1
480x1
add belt
505x1
545xmiss
545x1 <<< 10lb PR
Need To remember to squeeze the glutes hard..I used all back on that last set..

Wide Arched GM's
225x8x2
275x8
315x8

45* Hypers
Green Band around neck x10x2
2 Green bandsx6

Ab Pull Downs
60,70,80x15
90x10
100x10
 
ME Bench

Cuff Work
CG 275x3

Shirt Work (Inzer DD)
315x5 no belt shirt slid up
365x3
405x3x2
455x2
tried keeping a ton of slack in the shirt and my set-up still blew chunks..Looking forward to training with the CT and the II crew in a few weeks

5-Brd
275x5
315x3
365x3
405x1
425x1

4-Brd
315x3
365x2

bent Rows
225,245,265x7

Kelso Shrugs
 
DE SQ/DL

Box squats( 60 secs rest)
14" Box
8x2@365

Speed Pulls (reverse greens)
done of 4" platform
315x1x3
365x1x5

Hammer Seated Leg Curl
Double choked Green
+35lbs x10
+60 x8
+50x10

AB pull downs
70x20x3
Cable Side bends
100x15x2

DB Curls for Girls
35's RPx22
 
DE Bp

Speed bench 45 secs rest
all with pinky inside rings
185x3x8

DB extensions (palms facing in)
20's,30's x10
35'sx10x3

Side Raises
25'sx10x3

DB rows
105'sx10x2
120'sx10x2

Cuff work inbetween my bench warm-ups
3x15
 
ME SQ/DL

Concentric GM's
36+ inches
315x3
365x1
405x1
455xmissx2
425x1
445x1 <<< good speed
465x miss
this were much harder than i thought..I think the main problem was trying to get my intensity up for the bigger lift..Im not talking about a huge pysche up but just enough..it was a lot harder to have the bar in the right spot..having the bar suspended with chains especailly when going this low would make a big difference

Pull-thru
110+ Double choked Green
4x8

Seated Hammer Leg Curl
90,115,125x7

CSR
4platesx7x3

Hanging Leg Raise
2x12
AB pull downs up to 110x8
 
ME Bench

Cuff Work
CG wm-ups 285x2

Shirt Work(Metal Viking)
315x6 (no belt)
385x5
455x2
495x1 flew up
I wanted to try and head to 530ish but the guy that helps me had to leave..there werre absolutely no spotters in the gym..in fact after this it was almost a complete waste to bring the boards with me lol

5-board
295x3
315x3
335x3
the weights were literally being thrown out to me lol..i just stopped right there..

JM presses
135x10x3

Lockouts
545x2

Shrugs
up to 545x10

Preacher Girls for Girls
2x20
 
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