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Bosshogg300
07-06-2011, 11:56 AM
I have been recovering from costochondritis and a pelvic girdle for about 2 months and my training was pretty much on hold with the exception of basic light lifting 2x a week but now I am starting to feel like my old self and am wiser and more motivated than ever to get stronger and bigger than I have ever been

Bosshogg300
07-06-2011, 12:12 PM
Yesterday was my first day of my new westside routine and was dynamic bench day and I felt pretty good over all the best workout I've had in a long time weights felt light and could of went alot heavier in alot of the exercises but said to myself its the first day back just hit it hard and prepare for next time, But this was my routine

Speed bench
165x3 cg
165x3 cg
165x3 cg
165x3 med
165x3 med
165x3 med
165x3 rings
165x3 rings
165x3 rings

Rack lockouts (low) hole 3

225x5
245x5
255x5
275x5

Dips
3x10 (bodyweight)

Crossbody db extensions
25lbs x 10
25lbs x 10
25lbs x 10

Rear laterals
25lbs x 10
25lbs x 10
25lbs x 10

Lay pulls

180 x10
180 x10
180 x10

Prehab work (pushdowns)
50x20
50x20
50x20

Bosshogg300
07-06-2011, 09:08 PM
Well tonight was my first squat day in 2 months and it went pretty good considering I haven't squatted or have done any leg work in forever but Im sure ill be feeling it tomorrow, but here's how it went

Max squat 14 inch box

225x3
275x3
315x3
365x1
385x1
405x1

SLDL
135x5
150x5
185x5
205x5
went light on these because of my side being cautious

Pullthroughs
50x10
50x10
50x10

Shrugs

225x10
225x10
225x10
225x10

Bosshogg300
07-06-2011, 09:13 PM
Well tomorrow is my day off ill do some gpp work and clean and rearrange my weight room so I can put my new ghr and reverse hyper I just built in it, can't wait to use them

Bosshogg300
07-08-2011, 09:28 PM
Today was my ME bench day and it went well for not benching heavy in 2months and having lost alot of my muscular endurance and strength, but I was very happy overall with my workout tonight

1 board press
185x3
225x3
245x3
260x3
275x2
280x1
285x1
290x1

Incline bench
185x5
205x5
215x5
235x5

Incline Skullcrushers
3x10

Military press
135x5
135x5
135x5

Seated db powercleans
20lbsx10
20lbsx10
20lbsx10

Pushdowns (prehab)
50x20
60x20
60x20

Bosshogg300
07-10-2011, 09:15 PM
Well I had dynamic sqaut today and I went good felt very explosive and technique was good

Speed sqaut
9x3 60% of 1rm 245lbs

Ham curls
60lbs x10
60lbs x10
60lbs x10

Leg extensions
100lbs x10
100lbs x10
100lbs x10

Box jumps "30"
"30"x8
"30"x8
"30"x8

Bosshogg300
07-11-2011, 08:02 AM
Well today is going to be my dynamic bench day and am glad I just got my new elbow sleeves I ordered from elite fts because I don't know if my elbow could of made it through a another speed day without it lol

Bosshogg300
07-11-2011, 09:54 PM
Dynamic upper day went well felt strong and explosive
Speed bench
9x3 @ 50% of 1rm

Low pin lockouts
225x5
255x5
275x5
300x5

Dips
Bw x 10
Bw x 10
Bw x 10

Cross body extensions
25lbs x 10
25lbs x 10
25lbs x 10

Rear laterals
25lbs x 10
25lbs x 10
25lbs x 10

Lat pulls
140x10
160x10
180x10

Pushdowns (prehab)
50lbs x 20
50lbs x 20
50lbs x 20

Bosshogg300
07-12-2011, 07:47 AM
Today is my day off and im going to do some gpp work and finish setting up my weight room with my new equipment

Bosshogg300
07-13-2011, 09:16 PM
I had max lower today and went well kept it short because my sides hurt a little bit but still a good workout

Sqaut "14" box below parallel
225x3
295x3
315x3
315x3
315x3
320x3
Kept sqauts light and worked on technique

SLDL
185X5
225X5
225X5

GHR
BW x 10
BW x 10
BW x 10

Bosshogg300
07-18-2011, 11:42 AM
i have been busy with work and wasnt able to post friday after my max upper day, but it went okay felt a little tired but it happens, cut it a little short on max upper

Close grip bench
185x3
225x3
235x3
245x2
250x1
260x1

incline bench
225x5
225x5
225x5
225x5

skullcrushers inclined w/ez bar
3x10

military press
135x6
135x6
135x6

db power cleans
25x10
25x10
25x10

Bosshogg300
07-21-2011, 10:37 AM
DE upper was Monday been busy and not able to post and took my ME lower day off because of my injuries being irritated,

Speed bench
9x3 @ 55%of 1rm

DB press
105x5
105x5
105x5

rolling db extensions
35x10
35x10
35x10

dips
bw x10
bw x10
bw x10

behind neck pulldowns
120x10
120x10
120x10

latpulls
180x10
180x10
180x10

Bosshogg300
12-26-2011, 07:39 PM
well i am starting back up its been a while since i posted on here and i have had some time to heal up more and more just was plagued with injuries and such and going through the end of college and starting my new job so i have just been doing basic lifting and now that im all settled in and have the drive to blow past my previous prs again and get back to the only type of lifting there is powerlifting

Bosshogg300
12-26-2011, 07:43 PM
tonight was max upper

2board press
135 warm up
225x3
245x3
275x1
275x1
285x1
295xmiss

skullcrushers w/ez bar
5sets x 10reps

dips
3sets x 10reps

military press
135x6
135x6
145x6

cable rows
180x10
180x10
180x10

pushdowns
3sets x 10reps

overall went ok its hard getting back into it, but i am focused on getting my strength and muscular endurance back up for bench

Bosshogg300
01-01-2012, 03:01 PM
Tuesday was dynamic lower

Speed squat
10 sets x 2 reps @ 185 off 12" box
Leg ext 3 sets x 10
Ham curl 3 sets x 10
Shrugs 3sets x 10 reps @ 225
Alt curls 3 sets x 15

Bosshogg300
01-01-2012, 03:08 PM
Thrusday dynamic upper
Speed bench 9 sets x 3 reps @ 55 %

Lockouts
225 x 5
275 x 5
285 x 5
300 x 5 pr from last week, but not even close to all time pr

Rolling db ext on floor
30x 10
35x 10
40x 10
45x 6

Pushdowns
3sets x 10

Pulldowns Went really light
140 x 10
140 x 10
140 x 10

Rear delt flys
25 x 10
25 x 10
25 x 10

Db flys
25 x 10
25 x 10
25 x 10

Bosshogg300
01-01-2012, 03:09 PM
Missed my max lower day had to work late but will kill it next week

Bosshogg300
01-02-2012, 07:23 PM
ok so its monday and max upper day and i was all amped up to hit it, it went well and hit a higher weight than last week so im glad just winning the small battles week to week taking it one day at a time and telling myself that my size and strength will again return with hard work and that powerlifting is a marathon not a sprint, but heres my workout specs

2 board
225x3
245x3
275x1
285x1
290x1

skulls w/ez bar
4sets x 10

pushdowns
3sets x 10

military press
3sets x 5 @ 135 went light

Cable rows
140x10
160x10
190x10

Bosshogg300
01-05-2012, 07:52 PM
Dynamic upper
Speed bench 9 sets x 3

Lockouts
275x5
295x5
310x5
315x5

Rolling db ext
30 x 10
35 x 10
35 x 10
35 x 10

Dips
3 sets x 12

Rear delt flys
3sets x 10

Pull ups
3sets x 8

Good day overall felt strong

Bosshogg300
01-09-2012, 07:28 PM
Max upper went well getting stronger week by week, thats all that matters to me

Max reg bench
225x3
235x3
245x3
255x1
265x1
270x1
225x5
225x5

Ez bar skull crushers
4 sets x 10

Pushdowns
3 sets x 10

Military press
135 x 6
145 x 6
155 x 4
135 x 6

Lat pulls
190 x 10
190 x 8
210 x 5
190 x 8

Db flys
25x10
30x10
30x10