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patricky
08-19-2012, 09:55 PM
As it turns out Sheiko is too much volume for my lower back. I have no issues with max effort work. So it's a Westside routine for me for lower body from now on. I enjoy it better anyway so that's good.
Was really strong on the front squats today. I managed 127kg despite having never done them, but obviously the zerchers I did earlier would have greatly helped

Front squat
67kgx2, 87kgx1, 107kgx1, 127kgx1 grinder

Glute ham raise
2 reps, easier than last time which is odd as I've gained 10kg.

BULK_BOY
08-20-2012, 06:31 PM
Welcome Back Mate! Nice job on the Front Squats. ;)

patricky
08-20-2012, 07:49 PM
Welcome Back Mate! Nice job on the Front Squats. ;)

Cheers mate :D

patricky
09-02-2012, 11:56 PM
Well I worked out hungover today and even 77kg felt like a TON.
Still managed to get a PR though.

ME lower
Zercher squat
77kgx3, 117kgx1, 157kgx1 40kg PR!!!!

Glute ham raise
2 reps, 3 reps

Reverse hyper
5 reps 30kg.

patricky
09-03-2012, 11:39 PM
Thoguth I would do somedumbbell rows to see how my shoulder acted. I got some mild pain so I stopped.

Dumbbell rows
43kgx2x5

patricky
09-07-2012, 02:06 AM
Odd day today. I did some of my speed squats and they felt heavy so I thought screw it back to sheiko.

Waited about 2 hours then decided to do some deadlifts to base my peercentages off of. As it turns out Westside has been awesome to me.

I haven't deadlifted over 200kg in 9 months however today I managed to get 230kg. Conjugate training obviously works.

Speed squats
70kgx2, 100kgx5x2

Deadlifts
70kgx3, 110kgx1, 150kgx1, 190kgx1, 230kgx1, 240kgx fail

BULK_BOY
09-10-2012, 07:14 PM
Solid DLs. You'll get 240 next time. ;)

patricky
09-10-2012, 07:54 PM
Solid DLs. You'll get 240 next time. ;)

Cheers mate :)

patricky
09-10-2012, 08:53 PM
ME lower
Front squats
77kgx3, 117kgx1, 160kgx1 PR, 162kgx1 PR by 15kg.

Glute ham rasie
5 reps, 3 reps

Reverse hyper
5 reps 30kg

Sweet workout!

patricky
09-12-2012, 01:02 AM
Finally figured out how to do hip belt squats with my row machine and standing on 4 20kg plates.

Hip belt squats
80kgx6, 80lgx12, 120kgx4 HARD, haven't had a leg pump like this in years.

patricky
09-16-2012, 10:35 PM
Rack deadlifts
60kgx3, 100kgx3, 140kgx1, 180kgx1, 230kgx1, 252.5kgx1 PR

Hip belt squats
120kgx8, 120kgx1

Glute ham raise
5 reps, 4 reps

Reverse hyper
5 reps 40kg.

All in all I'm progressing nicely with Westside.

BULK_BOY
09-17-2012, 07:09 PM
Congrats on the PR! Solid Pulls mate. ;)

patricky
09-17-2012, 11:04 PM
Congrats on the PR! Solid Pulls mate. ;)

Thanks mate. Hoping to deadlift 600 soon :D

patricky
09-24-2012, 12:56 AM
Injured my left kidney a few nights ago drunk and it's still a bit sore today so I'll do my workout tomorrow.
Thought I'd do some farmers to see how they felt. Only managed 75kg. Not woo bad as there is no knurling on the handles and the cloth thing came off.
Funny how strongman will carry over to powerlifting but the reverse is completely different.

patricky
10-08-2012, 12:24 AM
Awesome workout today. No back pain at all. the reverse hyper extension is working great. I have prgressed from 10kgx5, to 50kgx5.
Only bad thing is that my shoulder has gotten worse from the physio. Hopefully this heals soon because this is a real pain in the arse. Might have to have surgery I think

Front squats
77kgx5, 82kgx5, 97kgx2x3, 112kgx5x3

Glute ham raise
5 reps, 6 reps

Reverse hyperextension
50kgx5 reps