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NJPWRLFTR
01-04-2009, 02:42 PM
1/3/09 ME Bench

2-Board
Barx10x2
115x5
135x5
165x3
Add 2-Board
205x3
225x3
255x3
275x2(Ugh!)
265X3

I will get 275-280 next week...

Skulls With Straight Bar
55x15,12

DB Row
95x10x3

Rev Peck Deck
70x20,12

DB Curl
30x10x2

AlMohr
01-04-2009, 03:11 PM
Good luck on your journey, I'll be following. Is this your first time training westside?

NJPWRLFTR
01-04-2009, 03:12 PM
thanks man,ive been doing it for a few months..

NJPWRLFTR
01-05-2009, 04:18 PM
1/5/08 DE SQ/DL

Speed Box Squats(50% of 1RM)
Barx10x2
95x5
135x3
155x2x10

Sumo Speed Deads(50% of 1RM)
205x1x10

First time trying sumo,it feels alot better then conv.gonna stick with these for awhile..

Pull Throughs
80x15x2
80x12

Standing AB Wheel x2

OMFG these were KILLER!

AB Wheel
3x10

AlMohr
01-05-2009, 04:45 PM
1/5/08 DE SQ/DL

Speed Box Squats(50% of 1RM)
Barx10x2
95x5
135x3
155x2x10

Sumo Speed Deads(50% of 1RM)
205x1x10

First time trying sumo,it feels alot better then conv.gonna stick with these for awhile..

Pull Throughs
80x15x2
80x12

Standing AB Wheel x2

OMFG these were KILLER!

AB Wheel
3x10

Good work. The ab wheel is great if you can do it, last time I tried i went down and didn't come up lol

NJPWRLFTR
01-05-2009, 05:07 PM
thanks bro,did you try it standing?

AlMohr
01-06-2009, 11:25 AM
thanks bro,did you try it standing?

it was standin, but really for me more like a controlled fall

gatorman2k6
01-06-2009, 12:28 PM
Nice work man, I'll be following your progress to get some ideas.

NJPWRLFTR
01-06-2009, 01:50 PM
Thanks Bro,good to have you along..

johnnyo_99
01-06-2009, 09:39 PM
Looks good, we're in about the same boat. I've been doing westside for several months but I've just finally realized I was doing alot wrong. I think i'm on track now, I'll watch your progress - i started a log so people can keep me honest and get feedback.

NJPWRLFTR
01-07-2009, 12:11 PM
thanks man,good to have you along..

NJPWRLFTR
01-07-2009, 03:04 PM
1/7/09 DE BENCH

Speed Bench(55% 1RM)
BarxAlot
95x5
135x3
155x3x8

4 Board(Close Grip,Index Finger Right At Smooth)
225x3
265x3
280x3(PR)

Hs Iso-Lateral Row
4ppsx8,8,6

never used this,wanted to see how it hit my back..

Pull Ups
BWx8

Standing Strict Military Press
135x8,4

Def gotta start doing these more..

BB Curl
115x8,6

Plate Pinches
10's x 1 Min x 2

johnnyo_99
01-07-2009, 09:41 PM
good stuff, I'm a big advocate of overhead presses.

Pete22
01-09-2009, 07:39 PM
Good work in here. What are your training goals this year?

NJPWRLFTR
01-09-2009, 07:45 PM
thanks man..

Dead 500
Squat 405
Bench 315+
Strict OH Press 205

NJPWRLFTR
01-10-2009, 09:47 AM
1/10/09 ME SQ/DL

Rack Pulls 6" Below Knee
135x3
225x3
315x3
345x3
365x3
375x3

After the rack pulls i decided to **** around with my stance hand placement on deads from the floor..I saw over at elite fitness a vid of one of them deadlifting like this so i said let me give it a try,he had shoulder width stance and hands outside of his shoulders pinky near the rings and WOW it felt ****ing awsome i was able to get my ass down alot and pull fast off the floor...Im going to do this stance/hand placement on rack deads next week and blow away this weeks 3RM,oh yeah i was just ****ing around with a few sets of 275 and 315 and everything felt strong and fast off the floor...

Dimmel Deads
135x15x3

Pull Throughs
62.5x20x2

Pulldown Abs
70x20
75x15

ehubbard
01-10-2009, 10:20 AM
Strong work in here. Are you plan on doing the IPA Jerset Meet on Jan 25?

NJPWRLFTR
01-10-2009, 10:25 AM
Thanks bro!

Nah i dont think i am going to be able to make it,i will be out of town that day...

sucks....

are you going to be competing?

ehubbard
01-10-2009, 10:33 AM
Thanks bro!

Nah i dont think i am going to be able to make it,i will be out of town that day...

sucks....

are you going to be competing?

Havent made up my mind yet.

gatorman2k6
01-10-2009, 10:38 AM
Nice work man! I can't wait to cycle in rack pulls. I have only done them once before, and I have heard about how helpful they are.

jbrin0tk
01-10-2009, 11:04 AM
I like your training. It looks very solid. Seems like you have a pretty solid plan in place. Keep up the good work!

NJPWRLFTR
01-10-2009, 12:55 PM
Nice work man! I can't wait to cycle in rack pulls. I have only done them once before, and I have heard about how helpful they are.

thanks brotha,yeah man i would def throw them in on your ME day..


I like your training. It looks very solid. Seems like you have a pretty solid plan in place. Keep up the good work!

Hey man thanks,your training is looking SOLID as well i will def be following..

AlMohr
01-10-2009, 02:55 PM
Good work and exellent exercise selection

NJPWRLFTR
01-10-2009, 03:03 PM
thanks man!

the dimmel deads felt pretty damn goood..

johnnyo_99
01-10-2009, 03:33 PM
nice, i had forgotten about cycling dimels into my routine. how often do you cycle deadlifts on your ME squat/dl day? I have been doing them every third week, what are your thoughts?

NJPWRLFTR
01-12-2009, 03:54 PM
1/12/09 ME BENCH

Incline Bench
Barx10x3
95x5
135x3
155x3
185x3
205x3
215x1
225x1

Panora Pushdowns
2 Sets Of 20

Standing Row(idk,its like a CSR but with no support if that makes sense lol)
3ppsx10x3

Shoulder Press
50x15,8

Hammers
35x12x2

Wasnt feeling it today...whatever....

geoffsherman
01-12-2009, 05:11 PM
Good luck with your routine. It looks like you have a solid base and plan, now its execution time!

NJPWRLFTR
01-12-2009, 05:29 PM
thanks bro,yeah just had kind of a off day today oh well put it behind and keep on trucking...

gatorman2k6
01-12-2009, 07:05 PM
Hey man, we have all had those kind of days...I don't know about you, but it motivates me even more to lift even more the next time.

NJPWRLFTR
01-12-2009, 07:14 PM
Hey man, we have all had those kind of days...I don't know about you, but it motivates me even more to lift even more the next time.

yeah i know we do and i hate them lol,but yeah your right i will kill it next session for sure..

thanks bro.

gatorman2k6
01-12-2009, 07:45 PM
yeah i know we do and i hate them lol,but yeah your right i will kill it next session for sure..

thanks bro.

No problem man, that's why we post journals...to get other's support.

Darracq
01-14-2009, 05:02 PM
yeah i know we do and i hate them lol,but yeah your right i will kill it next session for sure..

thanks bro.

Sill good work man. I hate those days also, i feel like a wasted a whole week and i feel like lifting again the next day lol.

NJPWRLFTR
01-16-2009, 06:00 PM
1/16/09 DE SQ/DL

Speed Box Squats(55% of 1RM)
Barx10x2
115x5
135x3
155x3
175x2x12

Speed Deads
225x1x8
315x1x4


Pull Throughs
65x20x2

AB Wheel
3x10

AlMohr
01-16-2009, 07:10 PM
Looks good man, keep it up

NJPWRLFTR
01-16-2009, 07:19 PM
thanks brah

NJPWRLFTR
01-17-2009, 11:19 PM
Alright brothas been reading alot about the 5/3/1 and im leaning towards giving it a shot come monday,right now im trying to fig out what acc work i will be doing after the main lifts..

NJPWRLFTR
01-18-2009, 12:53 AM
Military Press Day
Dips
Chins
Face Pulls
Hammers

Deadlift Day
Gm's
Ab Wheel

Bench Day
Db Floor Press
Lateral Raises
BB Row
Alt DB Curls

Squat Day
Leg Press
Pull Throughs
Pulldown Abs

geoffsherman
01-18-2009, 01:32 PM
What are your weakpoints in each of the lifts? Do you have other weaknesses overall (mobility, conditioning, etc) that you are trying to address? Sorry, I find that by analyzing that, it will help drive the assistance work so if you can post that, it might help.

NJPWRLFTR
01-18-2009, 01:50 PM
Bench=weak a few inches off the chest
Deads=weak off the floor,once to knees im good
Squats=maybe a bit slow out of the hole
Military seem to be ok.

gatorman2k6
01-18-2009, 02:05 PM
What made you decide to go to the 5,3,1 method? I've noticed more people are using it these days, and I was just wondering why you decided on switching. I'm just happy to be making gains on my skinny bastards routine. Keep up the hard work man.

geoffsherman
01-18-2009, 02:18 PM
Here would be my recommendations, just my 2 cents fwiw.

Bench Day
Switch the DB floor press to either DB Flat Bench or a board press variation working in the 3-5 rep range for 4-5 sets.
Drop the bicep isolation for another back movement (you will get more bang for your buck out of something like chest supported rows)
I am not a huge fan of lateral raises, I would rather do a seated DB press or more of a compound exercise for my shoulders

Deadlift Day
Maybe throw in belt squats
If you have a weak grip, this is a good place to do them

Squat Day
Add another DM assistance modality -- I am going to add deficit deads in my next time through the program as I am weak off the floor as well
I would switch pull throughs to GHR or back extentions, I think you will find these have more carryover than pullthroughs
Another thought would be to add lunges or a unilateral modality

There are other possibilities as well, but I have found for squat day, that I will do the squat, a DL modality for slightly more reps (3-5 for 4-5 sets) and then assistance for quads. The deadlift is just the opposite. Bench and Military I like to hammer the tris while focusing on compound exercises for y back rather than wasting time with bicep specific work. Everyone is different though

NJPWRLFTR
01-18-2009, 02:53 PM
thanks bro,i will mess around with it and see what works for me with this first cycle i guess and go from there..

so on ur DL DAY you do a quad,hammy,and ab work

SQ DAY is some type of dl,hammies and some type of quad work?

geoffsherman
01-18-2009, 03:44 PM
Yes, my dl day would be:
DL,
Squat variation with less intensity (i.e. box squats working up to 80-85%)
and posterior chain work

my squatday is:
Squat
DL variation with lower intensity (pin pulls, or deficits)
and more quad work.

NJPWRLFTR
01-18-2009, 03:48 PM
Nice!

you said this has been working great for you,correct?

sounds like a good plan..

NJPWRLFTR
01-18-2009, 03:53 PM
DEAD DAY
Goodmorings
free sq for like few sets of 8-10
ab work

Hows that look?

geoffsherman
01-18-2009, 05:38 PM
I think that looks good for your first time through and then you canadjust as need be.

NJPWRLFTR
01-18-2009, 06:23 PM
thanks for all your help bro

johnnyo_99
01-18-2009, 08:17 PM
good luck with the routine

Darracq
01-19-2009, 08:44 AM
Looks good, maybe pause the dumbell work to work the lowend of bench.

NJPWRLFTR
01-19-2009, 01:45 PM
good luck with the routine

thanks man


Looks good, maybe pause the dumbell work to work the lowend of bench.

thanks bro,yeah that sounds like a good idea,thanks..

NJPWRLFTR
01-19-2009, 04:24 PM
1/19/09

Standing Strict Military Press
Barx10x2
65x5
95x3
115x5(65%)
130x5(75%)
145x5(85%)

Dips
35#x10x4

Pull Ups
8,8,6

Rev Peck Deck
70x15x3

Hammers
40x8x2

Darracq
01-19-2009, 05:10 PM
strong shoulder pressing. my max is like 135 maybe lol. if my shoulders were strong i would really be a good bencher lol.

NJPWRLFTR
01-19-2009, 05:18 PM
thanks man,dude there is no way your max is 135,your bench is strong...

jbrin0tk
01-19-2009, 05:50 PM
Just curious, when you set up your maxes did you underestimate them by 10%? I'll be following to see what kind of progress you are making. Keep pushing hard!

NJPWRLFTR
01-19-2009, 05:54 PM
Yeah i did just like jim says too,thanks man will do!!

gatorman2k6
01-19-2009, 06:20 PM
Nice standing press man! I wish I could press more too. I can't ever seem to progress, probably because I do it after my RE bench work. Hopefully I'll notice some progress, as I have changed up rep ranges to see what works.

NJPWRLFTR
01-19-2009, 06:24 PM
thanks brah,yeah man just keep at it and you will progress..

geoffsherman
01-19-2009, 07:57 PM
Looks like you had a good first day. The dquats and deads with 5s will definitely have you crying :)

NJPWRLFTR
01-20-2009, 01:38 PM
yeah man it was def a good day,haha yeah i bet you are right lol,we shall find out tomorrow!

Darracq
01-20-2009, 05:01 PM
thanks man,dude there is no way your max is 135,your bench is strong...

I can push press more than 135 thats about it , weak weak weak I think i did 100x6 or something like that a few weeks ago. I guess i am a chest tricep bencher, even though i a weak as heck on my extension stuff. i have been thining about doing deads for 5,3,1 but i cant stand doing reps on them. but i might try.

NJPWRLFTR
01-21-2009, 04:22 PM
1/21/09

Deadlifts
135x5x2
185x3
205x3
225x5(65%)
255x5(75%)
290x8(85%)

Could of probably got 10 but my form was kinda sloppy on the last one so i said **** it..

Wide Stance Gm's
115x12x3

Standing Pulldown Abs
80x10x3

gatorman2k6
01-21-2009, 08:07 PM
Nice work man!

AlMohr
01-22-2009, 08:40 PM
Good stuff, deadlifts over 5 reps suck! lol

NJPWRLFTR
01-23-2009, 05:44 PM
Nice work man!

thank you sir


Good stuff, deadlifts over 5 reps suck! lol

thanks man,haha yea they are!

NJPWRLFTR
01-23-2009, 05:45 PM
1/23/09

Bench
Barx15x2
95x5
115x5
135x3
150x5(65%)
175x5(75%)
200x8(85%)

3-Board
225x5
235x4
235x2
205x5
215x5

What the ****! Horrible...Weak....****!

HS Row
3ppsx10x3

DB Shouler Press
45x10x2

DB Curl
40x10x2
35x10

NJPWRLFTR
01-24-2009, 06:10 PM
1/24/09
30 mins fasted am cardio

Im bored,im thinking about going and doing another cardio session lol.

AlMohr
01-24-2009, 07:08 PM
1/23/09

Bench
Barx15x2
95x5
115x5
135x3
150x5(65%)
175x5(75%)
200x8(85%)

3-Board
225x5
235x4
235x2
205x5
215x5

What the ****! Horrible...Weak....****!

HS Row
3ppsx10x3

DB Shouler Press
45x10x2

DB Curl
40x10x2
35x10

8 reps with 85% is very good, don't beat yourself up over 3 boards. Are you new to them? because for alot of people it's just adjusting to them for a few weeks and then the weight shoots up.

NJPWRLFTR
01-24-2009, 07:15 PM
thanks man,yeah i mean ive done them before but probably for only a max of 2 wks as i would rotate them when doing ME work,so yeah hopefully sticking with them now they will shoot up like you said..

i was thinking about doing maybe like 4 sets of 3 reps..what you think?

miked96
01-24-2009, 07:22 PM
Looks good. I suck at boards but they are a great exercise. Why not do the board for 3x3 with straight weight. When you get all the sets go up next time.

NJPWRLFTR
01-24-2009, 07:31 PM
thanks bro,yea thats what i was also thinking about doing..

NJPWRLFTR
01-24-2009, 08:03 PM
whats everyone else think about doing a static weight on 3-board of 3x3 and then increase weight once all reps are reached..

Pete22
01-24-2009, 09:55 PM
whats everyone else think about doing a static weight on 3-board of 3x3 and then increase weight once all reps are reached..

You could do that; I like to pyramid up (usually w/ 5's) working up to a heavy triple or even double. Play around with it and see what works best for you.

geoffsherman
01-25-2009, 08:39 AM
I think you need to give it a go and see what happens. In the grand scheme of things, you are getting the work in so whether you stright line or pyramid, I don't think it will make a huge difference. Just intelligently pick your assistance, kick butt on the main exercises, and eat a lot :)

Darracq
01-25-2009, 08:51 AM
If i was going to do the boards i would use a close grip, I think the thing that makes this program work is not over working yourself.

NJPWRLFTR
01-25-2009, 03:20 PM
thanks fellas,yeah i am gonna go with the straight weight and see how it goes,i will be using a close grip like darracg has suggested.

Squats tomorrow..

NJPWRLFTR
01-26-2009, 08:07 PM
1/26/09

Squat
Barx10x2
115x5
135x3
165x3
180x5(65%)
210x5(75%)
235x5(85%)

Leg Press
4ppsx10x3

Crunches
3x15

Short and sweet session,got to the gym very late..

gatorman2k6
01-26-2009, 08:38 PM
Nice work! Keep up the good work, and I'll be checking in every so often to see the progress.

NJPWRLFTR
01-26-2009, 08:47 PM
thanks bro!!

miked96
01-27-2009, 05:25 AM
Great work. I have Wendler's book and I may use it when I have more time off between contests.

Darracq
01-27-2009, 09:27 AM
Nice liting, Short and sweet has been working good for me.

NJPWRLFTR
01-27-2009, 07:08 PM
Great work. I have Wendler's book and I may use it when I have more time off between contests.

Yeah man def give it a go..


Nice liting, Short and sweet has been working good for me.


thanks bro,i hear ya on that!

NJPWRLFTR
01-28-2009, 05:42 PM
1/28/09

Standing Strict Military Press
Barx10x2
65x5
95x3
115x3(70%)
130x3(80%)
150x3(90%)

Dips
45#x10x3

Panora Press
60x15x2

Pull Ups
10,8,6

Rev Peck Deck
80x15x3

Hammers
45x10x2

Pete22
01-28-2009, 06:55 PM
How are you liking this 5/3/1? It seems like recovery would be much better on a plan like this.

NJPWRLFTR
01-28-2009, 07:23 PM
its going good man,i like it...

gatorman2k6
01-28-2009, 07:42 PM
Once again, that is some nice pressin. Keep up the good work!

NJPWRLFTR
01-28-2009, 07:58 PM
thanks dude!

Deadlifts friday!

AlMohr
01-29-2009, 12:40 PM
Good progress

geoffsherman
01-29-2009, 02:21 PM
Are you writing sets x reps or reps x sets?

NJPWRLFTR
01-29-2009, 07:30 PM
Good progress

thanks bro


Are you writing sets x reps or reps x sets?

Reps x Sets.

NJPWRLFTR
01-30-2009, 05:27 PM
1/30/09

Deadlifts
135x10x2
185x5
205x3
225x1
240x3(60%)
275x3(70%)
310x8(90%)

Wide Stance Gm's
135x10x4

Standing Pulldown Abs
85x8x4

Awsome Session....

Pete22
01-30-2009, 05:51 PM
Nice pullin'.

NJPWRLFTR
01-30-2009, 06:02 PM
Thanks man

I never done reps for deads like that,it was pretty killer..

gatorman2k6
01-31-2009, 03:29 AM
Nice work man! I know what you mean, I hate going higher than 5 reps on deads. Keep up the good work!

johnnyo_99
02-01-2009, 08:51 AM
310 x 8 - thats very taxing! good lifts man

Darracq
02-01-2009, 12:48 PM
Nice deads man.

AlMohr
02-01-2009, 02:59 PM
very strong deads, doing 5 more reps over the 3 you were supposed to get must of felt pretty good.

geoffsherman
02-01-2009, 04:23 PM
Great job NJ. Slow and steady wins the race...

DGabe24
02-01-2009, 06:14 PM
Where are you from in NJ? I go to Rowan University

NJPWRLFTR
02-01-2009, 07:42 PM
thanks brothas

yeah it was pretty taxing,but it felt real good to get those 5 extra reps!


Bench tomorrow!

DGabe24
02-01-2009, 08:32 PM
thanks brothas

yeah it was pretty taxing,but it felt real good to get those 5 extra reps!


Bench tomorrow!

Hit it hard man!

NJPWRLFTR
02-01-2009, 08:45 PM
thanks man,i plan on it!

NJPWRLFTR
02-02-2009, 08:07 PM
2/2/09

Bench Press
Barx10x2
95x10
135x3x2
165x3(70%)
185x3(80%)
210x6(90%)

2-Board Close Grip
225x3
215x3x2
225x3x2

Started out with 225x3 and it didnt feel right at all,so i drop the wt down to 215 and worked on my set up and it felt a hell of alot better,then i said **** it let me try 225 again and see how it feels,it felt way better this time around..I think i finally found a set up where i am strongest,i will up the wt next week..

Pendlay Rows
135x10x4

Biceps are trashed at this point...

Alt DB Curl
50x6
45x6

gatorman2k6
02-02-2009, 08:21 PM
Nice work man! 6 reps at 90% is sick!

NJPWRLFTR
02-02-2009, 08:24 PM
thanks man!

cant wait to bench again tho,i think i finally fig out my set up for bench...

Kong
02-02-2009, 08:31 PM
Hows the 5/3/1 working for you pal? Been contemplating using it soon

NJPWRLFTR
02-02-2009, 08:32 PM
well,im on my 2nd wave and i am liking it so far bro..

i would def give it a try...

NJPWRLFTR
02-03-2009, 01:07 PM
2/3/09

Squat
Barx10x2
115x5
135x5
155x5
175x3
195x3(70%)
225x3(80%)
250x3(90%)

Leg Press
4ppsx15x3

Hypers
80#x10x3

AB Wheel
3x12

DGabe24
02-03-2009, 01:14 PM
Nice work man...I know it's gonna be tempting to deviate from the program when some of the workouts aren't as "demanding" as you'd like...but stick to it and in a few months time you're gonna be stronger than you ever imagined.

NJPWRLFTR
02-03-2009, 01:18 PM
Thanks brotha!

This work out was pretty demanding..

DGabe24
02-03-2009, 01:27 PM
Thanks brotha!

This work out was pretty demanding..

Yeah, I didn't mean to say it wasn't. I'm not sure how far along you are into this program, but I know a lot of the younger guys like to try and push things and they end up falling into linear progression earlier than they would have had they just followed the plan.

Oh ya...make sure to eat up!!! ;)

geoffsherman
02-03-2009, 05:24 PM
If I can be so bold as to make one recommendation, I think you may be hurting your later lifts with too much warmup or, more precisely, too many warmup lifts for your target. You did 18 reps of squats before you got into your main work sets. Given your squat numbers above, I would recommend trying something like:
Bar x 5
135 x 3
175 x 1 (if even that)
Go

I have been increasing my pre-workout warmup but decreasing the number of sets I do for warmup on my target exercise and have gotten some better results.

You did 36 reps on the bench before you hit your working weights.

NJPWRLFTR
02-03-2009, 06:34 PM
hey man you know what,i was thinking the samething lol...

ive been going thru my workouts and i noticed i do alot of reps before the main lift,this will change now and hopfully i will be stronger on the main lifts...

btw,i appreciate your input brotha...

geoffsherman
02-03-2009, 06:58 PM
I bet if you go from 18 or 36 warmup reps to less than 10, you will be good for at least one additional rep with no injury (presuming you do a proper general warmup). In fact, I will just about guarantee it :D

NJPWRLFTR
02-07-2009, 06:08 PM
2/7/09

Standing Strict Millitary Press
Barx10
95x5
105x3
120x5(75%)
140x3(85%)
155x2(95%)

I messed up on the last set of 95%,i put 145 on the bar instead of 155..I got 4 reps with 145 and then noticed i ****ed up,so i threw 155 on the bar and cranked out 2 reps ugh,i know i could of gotten at least 3-4 reps if i didnt **** up with putting the wrong weight on the bar to begin with..

Dips
55#x10,10,7

Pull Ups
12(PR),8,6

Pete22
02-08-2009, 07:41 AM
I messed up on the last set of 95%,i put 145 on the bar instead of 155..I got 4 reps with 145 and then noticed i ****ed up,so i threw 155 on the bar and cranked out 2 reps ugh,i know i could of gotten at least 3-4 reps if i didnt **** up with putting the wrong weight on the bar to begin with..

**** happens... still strong though.

NJPWRLFTR
02-08-2009, 08:00 AM
thanks man!

NJPWRLFTR
02-09-2009, 08:23 PM
2/9/09

Deadlift
135x5
185x3
205x1
225x1
260x5(75%)
290x3(85%)
325x4(95%)


Wide Stance Gm's
145x10x3

Standing Pulldown Abs
85x10x3

gatorman2k6
02-09-2009, 09:25 PM
Nice workout man! This is just what I needed to see before I do some rack pulls tomorrow. Keep the progression going!

-Rob

NJPWRLFTR
02-09-2009, 09:44 PM
thanks bro,keep on hitting those pr's brotha!

NJPWRLFTR
02-12-2009, 02:59 PM
2/12/09

Bench
Barx10
115x5
135x3
155x1
175x5(65%)
200x3(75%)
225x3(95%)

I am very pissed i only got 3 reps with 225,my set up was off once again..I then ****ed around with my set up after i did boards and it felt alot bettter i hit 225x3 again even after doing boards,so yeah if i would of gotten it right the first time i probably could of got 6+ reps with 225,oh well what can you do...

2-Board
235x2x4
235x3

Pendlay Rows
145x10x3

DB Curls
45x8
45x6

gatorman2k6
02-12-2009, 04:17 PM
Nice work! Sucks that your set up wasn't right, but it's good that you got it figured it out and banged out another 3 reps. Keep up the good work!

-Rob

NJPWRLFTR
02-12-2009, 04:43 PM
thanks dude!!

yeah man i got it down pat now...i hope lol..

gatorman2k6
02-12-2009, 05:25 PM
I'm right there with ya man. On my RE days, I have been doing a really wide-grip bench and I feel like I hit a better groove. I'm gonna go a little heavier tomorrow and see how it feels. Usually I have my index finger on the ring, and with my wide grip I am a thumbs length away from the ring.

-Rob

NJPWRLFTR
02-12-2009, 05:28 PM
hmmmm,i have never really tired going that wide of a grip on bench press,seems like it would bother the shoulders too much?

gatorman2k6
02-12-2009, 07:50 PM
It doesn't seem to bother my shoulders at all. Based off my friends though, it seems like I have good flexibility/mobility in my shoulders and that could be why it doesn't hurt them. It actually feels more comfortable than if I use a narrow grip with pinkies on the ring. I guess everybody's different. But I'm glad to hear you have gotten your bench set up figured out. 6+ reps of 225 would be nice!

NJPWRLFTR
02-15-2009, 03:16 PM
2/15/09

DB Bench
80x6x3

Pendlay Row
175x6x3

CGBP
175x6x3

Standing Strict Military Press
115x6x3

Shrugs
225x6x3

BB Curl
95x6x3

I just had that feeling to go in and do whatever today..

gatorman2k6
02-15-2009, 05:23 PM
Man I got that same feeling today and I am so glad I went today. Nice extra workout!

NJPWRLFTR
02-16-2009, 11:44 AM
2/16/09

Squat
Barx10
115x5
135x5
185x6x3

SLDL
205x6x3

Pulldown Abs
85x6x3

Seated Calf Raise
90x10x5
100x10x5

Another whatever session,just taking it easy i guess you could say im deloading...

johnnyo_99
02-26-2009, 08:37 PM
hey, we all need those whatever sessions sometimes. deloads are important!