Westside Rules

[blackbeard]

nope no increment plates. I'll have to take it down to 25. Ugh the sound of a sled on the concrete...I'd kill you. I'm wearing a shoulder harness would it help to try to put it around my waist instead?

no you wouldnt
..id make you run in front of me with daisy dukes on

 

[blackbeard]

ME Bench

Cuff Work
CG wm-up
275x3

Shirt Work
315x5
385x3
455x1
505x1
515x1

5-Brd
295x3
315x3
335x3
365x3
385x3

4-Brd
315x3
335x3

Lockouts
525x3

Lat Pulls to belly
3x10@180#

 

[BronzedGoddess]

How do you pull it to your belly?

 

[blackbeard]

How do you pull it to your belly?

i use a hard lower arch it almsot feels like a bench but in reverse

 

[pullinbig]

How do you pull it to your belly?

sho would be nice to have a lady posting her workouts on here.

 

[blackbeard]

sho would be nice to have a lady posting her workouts on here.

and progress pics too!!!!

 

[blackbeard]

DE SQ/DL

Speed Squat
14" Box
timed rest of 60 secs
9x2@315+ Purples
really good speed today

Speed Pulls
was gonna do them against minis until i saw a huge gash in one of the bands..need a new one
used a 2" block
275x1x2
295x1x3
315x1x5
very short rest between sets 20-30 seconds

Pull-thru
2x15@160

Shrugs
495x10 then stripped

Hanging Leg Raise
bwx15x2

Ab Pull Downs
70x20x3

 

[pullinbig]

and progress pics too!!!!

no way to improve on that atavar she used have posted. incredible

 

[pullinbig]

DE SQ/DL

Speed Squat
14" Box
timed rest of 60 secs
9x2@315+ Purples
really good speed today

Speed Pulls
was gonna do them against minis until i saw a huge gash in one of the bands..need a new one
used a 2" block
275x1x2
295x1x3
315x1x5
very short rest between sets 20-30 seconds

Pull-thru
2x15@160

Shrugs
495x10 then stripped

Hanging Leg Raise
bwx15x2

Ab Pull Downs
70x20x3

you tried the blue bands yet for squats?

 

[blackbeard]

you tried the blue bands yet for squats?

no but i have greens and i just made myself 90lbs of chain
i need to buy some blues

 

[blackbeard]

DE Bench

Speed Bench
8x3@205+90# of chain

DB ext's
30,35,40,45x10

Hammer Shoulder press
2ppsx8

DB Rows
110'sx10x2
140x10

Curls For girls
65x15x2

 

[blackbeard]

ME SQ/DL

Arched GM's
445x3 << PR
455x2 << PR
stripped down and belt off 315x5
trying to evaluate my form on these its more a cross between arched and rounded back GM's

Seated Hammer Leg Curl
2x8@115

Reverse Hyper
Double choked green + purple
4x8

CSR
3plates+35x7x3

Hanging Leg Raise
bwx15x2
Ab Pull Downs
up to 100x10

 

[pullinbig]

congrats on prs.

 

[blackbeard]

ME Bench
skipped shirt work this week
boards and groove- i still suck
lol

 

[blackbeard]

DE SQ/DL

Speed Squats
14" Box
335+ Purple 8x2

Dimel Deads
275x10
315x10
suprisingly pretty fast

Reverse Hyper
Doubled Green
2x12

Shrugs
545x12

Incline Sits
3x15
Cable Sides
140x15

Curls For Girls
2x10

 

[blackbeard]

Circa Max Band Phase


Cuff Work
Speed Bench
155 + Doubled Minis 8x3

DB ext
30,35,40,50x10

Seated DB press
80'sx10

Bent Rows
hard squeeze/pause at top
up to 245x8

Curls for Girls
2x20

started to loose feeling in the plam of my hand when holding the weight..i moved it arounda bit and still te same..this happened last week as well when doing GM's and my palm is somewhat sore..

 

[blackbeard]

ME SQ/DL

Sumo Pulls off 2.5 inch block
i wanted to pull in my briefs jsut to see what it feel like pulling in some gear..well i forgot them at home and wound up tweaking a hip a little and theres something going on with my ahnd that i hope doesnt hurt my bench
405x1
455xmiss
i guess my sumo really sucks and maybe i should be spending time working in it which will in turn help my conventiaonal pull
then i did
some reg pulls off the blocks
405x1
455x1
495x miss grip hurt me here bar was just falling out of my hand not sure what the hell i did to it

Reverse Hypers
doubled greenx8
2 double greens 3x8

Seated Leg Curls
115x7x2

Hammer High Row
4ppsx7x2

Ab Pull Downs
up to 120x8
70x30

 

[blackbeard]

ME Bench
Shitty day my hand was killing me but i was still able to get through..

CG wm-up
275x5

Shirt Work
315x3
385x3
455x2
495x2
had the shirt set half way decent as i was almost able to touch 495..still gonna take a low-mid 5's..want to head higher but need to take care of the hand as its very hard to grip hard

5-Brd
315x3
335x3
355x3
375x3

4-Brd
315x3
335x3
355x3

Lockouts
495x5 very long pauses at lockout on each rep

Curls For Girls

 

[pullinbig]

whos in the atavar?

 

[blackbeard]

whos in the atavar?

not sure took it from the net somehwere