My Fight for Power

[Blaine-O]

7/16
Straight arm pulldowns
@ 135 - 3 x 10

Lat pulldowns
@ 185 - 3 x 12

Lateral raises w/ bands x failure x 3

All superset

7/17

Box squats @ 275 x 20

[Bako Lifter]

Holy shit!

[Blaine-O]

Me bench off 2 boards
@ 275 x 1
@ 305 x 1
@ 330 x 1
@ 360 x fail!

Incline press
@ 200 - 3 x 6

Db press
@ 100 x 8

I was pretty surprised and bummed that I missed the 360. Hope to bounce back and keep hittin prs on the bench.

[Bako Lifter]

What the fuck man, how big are you? Are you wearing gear? I've never seen anybody on the same level as me just leave me in the dust like you're doing. We had the same bench a few months ago..

[Blaine-O]

What the fuck man, how big are you? Are you wearing gear? I've never seen anybody on the same level as me just leave me in the dust like you're doing. We had the same bench a few months ago..

I'm 6' 207 right now. No gear, all raw. I've been making some decent jumps on bench over the last few months, I hope I can keep it going for a bit yet.

[Blaine-O]

Pull-ups X 6, 6, 7

Chest Supported Rows
@ 165 - 3 x 10

The rest were superset with a very short break between each

Bicep Curls
@ 60 x 10
@ 65 x 6
@ 25 x 20

Hammer Curls
@ 45 x 10
@ 50 x 7
@ 25 x 20

Sledge Hammer (12 lb hammer)
3 sets of 20 overhead strikes as violent as possible into a tire

[Blaine-O]

Speed Bench + Minis
Thumb on Smooth @ 135 - 3 x 3
X-wide Grip @ 150 - 3 x 3
Reg Grip @ 165 - 4 x 3

DB Press
@ 75 x 17

Scull Crushers
@ 95 - 3 x 12

JM Press + 45 lbs chains
@ 115 x 8, 8, 9

+ unremarkable rear and side delt work

I'm switching things up a bit with my bench work. After missing my last attempt at 360 with 2 boards I went back and re-read a few of the articles on westside and want to adjust my me days(use bands more often and forget about the boards for the most part).

I have been really mailing it in on speed days, not really trying to figure out how to do wave periodization at all (I'll be working on this). I ordered the bench manual 2 days ago, and I'm re-motivated to keep things progressing with my bench.

[Coke]

Looks nice man, good idea to be mixing things up.

[Blaine-O]

Thanks Coke, gotta mix things up!

[Blaine-O]

Parallel Box Squat
@ 135 x 10
@ 225 x 5
@ 275 x 5
@ 315 x 5
@ 345 x 3
@ 365 x 1
@ 375 x 1

Tire Flips - 3 sets of 12

Sledge Hammer Work - 3 sets of 20 strikes

My back has been feeling pretty good, and I'm gunna start going a bit heavier on the squats. Also, the tire flips and the hammer work was superset.

[Coke]

Liking that effort bro.

[Blaine-O]

Thanks Coke for checkin in. Appreciate the words.

[Blaine-O]

Me Bench + mm bands
@ 135 bw x 5
@ 185 bw x 5
@ 225 bw x 3
@ 245 bw x 1
@ 270 bw x fail
@ 270 bw x 1 - PR
@ 275 bw x 1 - PR

Bench + 25 lb Kettlebells hanging from bands
@ 185 bw x 6, 7, 8

Tricep cable ext.
@ 150 x 12, 12, 20

Missed the first attempt at 270 + bands and I couldn't stomach missing a pr 2 weeks in a row so I tried again, and again and got both. The kettlebell bench is f'n awesome never tried it before, but will be doing these from time to time for sure.

[Blaine-O]

Pullups - 3 x 7

T-Bar Row
@ 3 plates - 3 x 12

Shrugs
@ 335 - 3 x 10

+ a bunch of rear and side delt work

My delts are a major weak point for me, and always have been. Time to hammer the hell out of 'em.

[Coke]

Stellar seeing you go back and nail the new benching PR and then some...glad you are digging the kettlebell benching too. Ace follow-up with the back & trap work.

[Blaine-O]

Thanks Coke

[Blaine-O]

Speed Squat + 25 lb kettlebells hanging from bands
@ 225 - 8 x 2

Standing Crunches
@ 210 - 3 x 10

Tire Flips
3 x 20

I liked the kettlebell bench so much I had to give it a shot with squats. With the crunches and tire flips I'm shot.

[Blaine-O]

DE Bench + minis - 2nd week of 1st wave
Close Grip @ 140 - 3 x 3
Wide Grip @ 155 - 3 x 3
Reg. Grip @ 170 - 4 x 3

DB Press
@ 75 x 20

Skull Crushers
@ 105 x 12, 12, 10

Hammer Curls
@ 55 - 3 x 10

+ rear and side delt work

[Bako Lifter]

Where do you get your DE bench cycles from?

[Blaine-O]

Bako, I've been reading through Westside articles and the bench press manual. Pretty much following what they recomend for a three week cycle. There is just so much variation in what they are all doing, so I'm trying to figure out what will work best for me.

[Blaine-O]

Box Squat to parallel
@ 135 x 10
@ 225 x 5
@ 315 x 3
@ 365 x 1
@ 405 x 1

+ Abs

[Coke]

Doing very well, props on those box squats.

[Blaine-O]

Thanks Coke!

ME Bench - Future Band Press
@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 275 x 1
@ 305 x 1
@ 315 x 1
@ 335 x 1
@ 355 x 1
@ 365 x 1
@ 375 x 1
@ 385 x 1
@ 400 x 1 - PR

DB Press
@ 80 x 20

Incline BB Press
@ 210 x 5, 4
@ 185 x 6

DB Rollbacks
@ 25 - 2 x 10

Cable Pushdowns
@ 160 x 10, 10, 12

Band Pull Aparts
@Mini x 30, 24, 16

L Lateral Raises
@ 25 - 3 x 10

This was my first time using the future method. I read that using light bands was best for this, but I don't have light bands, so I used my minis and my monster minis from the top of the squat rack. I don't think I could have got 401.

[Coke]

Get a warm fuzzy feeling everytime I see red (or PRs) in these journals, lol - seriously though.

[Blaine-O]

Coke - lol, hopefully I can keep 'em comin.


Chest supported cable rows
@ 200 x 10
@ 220 x 10
@ 260 - 2 x 10

Lat Pulldowns w/ neutral grip
@ 200 - 3 x 10

Upright cable rows
@ 160 - 3 x 10

DB Curls
@ 60 - 2 x 8

Hammer Curls
@ 55 - 3 x 10