WSBB (the lightened method)

[roccodart440]

It's in there but I don't get out of work untl about 2:45.

 

[roccodart440]

CHest

Raw
365x3
405x3

Melitia boards
425x3
455x3
475x3

shirt
525x3
585x3
630x1
630x2

Rack lockouts (no rest)
135x5
185x5
225x5
275x5
315x5
365x5
405x5
455x4
405x5
365x5
315x5
275x5
225x5
185x5
135x5

still have not touched in the shirt. ELbows are bothering me. WEight is intimidating me.

 

[roccodart440]

BAck

BEnt over row

95x15
185x15
225x15
275x8 (x3)

Pulldowns (wide)
95x15 (x4)

Back ext. (+mini bands)
x10
x15

Decline situps
x50
x15

 

[roccodart440]

Shoulders

Upright Rows
70x15
80x15
90x10 (x2)

Front Raises
45x25 / x10 / x10

Reverse Flys
20x10 (x4)

Face Pulls
95x10 (x4)
---------------------------------

Legs (I did this the day after this post but forgot tho add it to my journal)

squat

raw
135x10
225x5
275x3
315x3

Titan briefs
365x3
405x3

Leviathon
405x1
455x1
455x2

calf raises
70x25 (x2)

 

[roccodart440]

Sumo deads
135x10
225x5
275x3
315x3
365x3
405x3 (x2)

shrugs
185x10

WSBB hammer curls
35x15
40x10 (x3)

Forearms
15x15 (x2) (both directions)

 

[pullinbig]

sweet

 

[mister69]

nice sumo deads brotha best of luck

 

[roccodart440]

bench

raw
385x3
425x2

shirt
655x2

had to cut it short. My uncle died and his funeral was today.

 

[AngryMuscles]

u strong!

 

[pullinbig]

bench

raw
385x3
425x2

shirt
655x2

had to cut it short. My uncle died and his funeral was today.

sorry about your uncle jim

655 for a dbl, very sweet.

 

[roccodart440]

So last week I pretended I was a bb and worked out 5 days. I think it was ok for one week but i'm going to cut back this week to 3, 4 max. It'as getting too close to meet time to fuck around.

Goals 700 bench (top 20 PLUSA 275)
500 deadlift
1200 ironman total

 

[roccodart440]

back

sumo deads

no belt
135x5
225x5

briefs
315x3

suit
365x1
425x3 (x2)

kettle bell pull throughs
50x10 (x4)

back extensions
x25 (x2)

 

[pullinbig]

500 will fall at the meeet.

 

[roccodart440]

500 will fall at the meeet.

Thanks for the vote of confidence. I actually seemed to lose some speed in my pul with the suit which I thought was odd.

WHat do I pull next week? 445, 450 or 455 and for 2 or 3 reps?

BTW I started tren last night

 

[pullinbig]

445 2 x 2, then 465 2 x 1reps the week after, then 485 for your last week 1 x 1.

prolly open at the meet with 450 then go straight to 500 for your second attempt if the training goes as planned.

thats the reason you pull suited up for several weeks prior to a meet, so you can adjust your pull to accomodate the suit.

you get this workout filmed? id like to see the clip. if not get the next few before the meet.

 

[mister69]

500 at the meet ....i can smell it def

 

[roccodart440]

you get this workout filmed? id like to see the clip. if not get the next few before the meet.

I got the 405x3 (x2) but no film for the 425x3 (x2)

assylum has the footage but I think she is still trying to get the meet footage in order.

 

[pullinbig]

id like to see when sandi gets it together.

 

[roccodart440]

id like to see when sandi gets it together.

PM her and ask. SHe'll get mad if I ask.

 

[roccodart440]

Tommorrow chest

goal 675x2