Adam's 'Get fit Westside style' Journal

[Adam]

speed bench 3x3x3@155
reverse grip bench with fingers on outer ring 160@7 185@4
skulls 2 sets of 70 with messed up weird bar. Dont like these
3 or 4 sets of pushdowns
3 sets of t-bar and one set of chins( 3reps )
fronts raise with 25 plate about 15 or so

Sleep: 8 hours

[Adam]

speed squat 10 sets of 2 @160 and 2reps at 210 (bar speed very fast)
good mornings 5@185 6@185 (not near failor kept good arch) and close stance knees locked 4@165
glute ham raise 3 sets of 10 with 25 pounds
abs 3 sets obliques 2 sets
Face pulls for upper back 2 sets of 12ish at 45 and 60

Sleep: 5 hours.

I ordered my powerlifting equipment yesterday and im getting a inzer heavy duty bench shirt, inzer champion squat suit, Titan signature gold knee wraps , and a singlet. Cost ~210$~

[Adam]

got the 75 db's for 5 on dumbell press but when i tried the 80's i got 4.5 with my left but the right one locked out.
4 sets skulls 80@4 70@6,5,5
pushdowns 2 sets of120 for 10 or so reps
3 sets of t-bar with 3 different grips
16 reps front raises with 25 plate

Sleep: 10 hours.

Hams are very very sore from yesterday along with my lower back.

[Adam]

bent over good mornings 2@282 This was supposed to be 3 reps but partner said too much bend in back.
glut ham raise 10@10 then 5@bw 6@10 then 4@bw
2 sets of obliques
3 sets of abs

Sleep: 10 hours but im still tired.

[Adam]

speed bench 3x3x3@155
skulls 90@2,2,2 75@4
pushdowns 4 sets
t bar 3 sets

Sleep: 8 hours

[Adam]

I just got my p'lifting equiptment but i have to send back the squat suit for a size larger. My meet is one month from today and i can't wait for it! Training is going good .

[Adam]

speed squat 7 sets of 170 and 2 sets of 200 (all sets are 2 reps)
The 2 sets of 200 flew! They seemed faster then the 170.
sldl 2 sets 8@225 8@230
2 sets of hold with 365 about 12-15 seconds each
glut ham raise 8with 10 pounds then 5 bw and 4 with 10 lbs+2bw
1 sets of face pulls
1 set of obliques
2 sets of abs

Sleep 11 hours

[Adam]

225 reverse grip bench
5 sets of 10 with 135 on pushdowns
5x10 of skulls with 50
3 sets of 10 on tbar with 125 different grips
plate raise 25 for 15

Sleep: 6 hours

[Chris Rodgers]

Originally posted by getin bigger

3 sets of 10 on tbar with 125 different grips


Sleep: 6 hours

125 different grips!!!!! Damn!


Haha. Btw, nice progress.

[Adam]

my old P.R. on zercher squat was 290 and today i tried to beat it.
i got up to 275 and that went very good, then i stuck on 300 went down, started coming up fast for a few inches and my arms let go. I know i would have had it but my arms were the weak point so all isn't bad.

good mornings 2 sets of 10 @135 they didn't feel good today
glut ham raise 10@10 +5bw and 6@10 +4bw
2 sets of obliques
2 sets of abs

Sleep: 10 hours

[Adam]

speed bench 8 sets of close grip with a bunch of the sets paused. 3reps @155 and 2 sets of 3@190 paused. All sets were done extremely fast, even teh 190. I think its because now when i do speed bench i only rest long enough for my partner to do his set and im doing mine again. Today since i trained alone i had 1 minute break between sets.

skulls 5 sets 10@50
closegrip bench 5 sets 10@140
db rows 5 sets 10@55

Sleep: 4 hours.

This workout was at home and on a shaky bench so i was really pleased.

[Adam]

speed squat 9 sets of 2@165 very fast and one set of 2@215 which was surprisingly fast.
speed deads, all singles 5@225 5@245
sldl 3 sets of 10@245
2 sets of glut ham raise
2 sets of obliques
2 sets of abs.

Sleep: 9 hours

[Adam]

today was suppose to be board press but i forgot to get the wood i needed so i got my partner to hold his hand 5 inches off my chest and i did a touch and go.
i got 245 pretty good and tried 275 and just missed it. Next week I'll have board so it will be more accurate on depth (grip was 2 inches from close)
5 sets of 5 on JM press with 95 (These will not stay in my routine, too hard on wrist and elbows)
5 sets of 8 on skulls with close grip with 55 pounds
t bar 3 grips(sets) with 2-45's and 2-25's 6 rep sets
plate raise with 45 4 and 3/4 reps


Sleep: 7 hours

[Adam]

wide stance bent over good mornings 3@260
zercher squats 4@220
2 sets of leg raises
1 set of obliques

Sleep: 4 hours

Short workout because i had to go bail hay for 9.5 hours after my workout.

[Adam]

speed bench 8 sets of 155x3reps
6 inch board press supersetted with floor press
220 3 180 4
190 8 130 8
"7 "6
"7 "6
"6 "3
170 110
"6 "6
"4 "5
bb rows 20@110 6 @170 3@200
Thats it!
workout was at home so the bench sucked and it was extremly humid at really hot in my basement.
I found out that I really suck at floor press so I'll have to put that one as one of my max effort exercises.
Overall this workout was good and bad, I thought I would do alot better on the supersets but the heat mad it to be a grulling workout.

[Adam]

speed bench 8 sets of 155x3reps
6 inch board press supersetted with floor press
220 3 180 4
190 8 130 8
"7 "6
"7 "6
"6 "3
170 110
"6 "6
"4 "5
bb rows 20@110 6 @170 3@200
Thats it!
workout was at home so the bench sucked and it was extremly humid at really hot in my basement.
I found out that I really suck at floor press so I'll have to put that one as one of my max effort exercises.
Overall this workout was good and bad, I thought I would do alot better on the supersets but the heat mad it to be a grulling workout.

Sleep 8 hours

[Adam]

speed squat 7 sets of 2@185 1 rep@245 and 1@275 ass to ground.
speed deads 10 singles@245
sldl 7@275
obliques one set
thats it, the gym was totaly packed so i had to wait 25 minutes to use the rack so it cut my workout to 30 minutes.

Sleep 9 hours.

[Adam]

Today i was maxing out incline bench closegrip.
i did 185 for 3 then tried 205 twice but my left elbow was really hurting so i didn't get it.
Then i did my 5 supersets of tri's which was close grip bench and skulls
all close grips were 185@6-8 and skulls were 50@6-8
my elbow hurt doing the bench so i couldn't go too hard but it was fine on the skulls which is weird.
lats t-bar 10@125 4@150 4@150
thats it. I iced elbow when i got home and it feels better now.

Sleep: 6 hours

note to self. start doing hammer curls.

[Adam]

Workout was suppose to be yesterday but couldn't make it.(drag races!)
I got a new size squat suit cause the other one was too small and i tried it on today. It only took 5 minutes for me to put on which is pretty good. Instead of doing a ME exercise i just used the suit, I worked up to a 315 squat and it wasn't even really hard. I think i should get a 350 or 360 at the competion with the knee wraps and belt too.
glut ham raise 8@25 +7bw 10@25 +5bw
3 sets of abs 150@ 15,11,12
1 set obliques

Sleep: 9 hours

[Adam]

bench speed 3x3x3@155
triceps 5 supersets of pushdowns to skulls
t bar 3 sets of 7 reps @140
Thats it

Sleep 8 hours

[Adam]

speed squat 2 sets@185 6 sets @205 last set @245 sets are 2 reps
speed dead 5 singles @245
glut ham raise 25@10 + 6bw
obliques 1 set
abs 2 sets

Sleep 11 hours

[Adam]

august 3
befor workout i screwed around with bench shirt, i did 180 and 230 close grip with pause and they weren't very hard. I should have wormed up though cause my elbows were killin during my workout.
worked up to a 255 close grip 6" from chest press tried 275 and missed.
3 sets of pushdowns
3 sets of t bar

sleep: 4 hours

the bench shirt seems to fit good but it cuts the **** out of my underarms, Lots of spring out of the hole and its a used shirt. Its a Inzer EHPHD size 52.

[Adam]

sunday aug.5
Well. I didn't want to be to hard on my back so I just did some singles with squat with no gear up to 275.
10 reps on glut ham raise
2 light abs
2 sets of light obliques

Sleep: ??probly 8ish?

I got my contest this saturday so Im taking the weights easy now, I'll still be going in on tuesday but only to mess around . At the comp. my lifts should be squat 350 ish, bench 250ish and dead hopefully 420, The bench could be higher but is unknown right now and the squat has a slight tiny chance of being higher. My goal for it is still 1037 so i qualify nationals but if I dont get it now I'll still be able to get it in November.

[Chris Rodgers]

Good luck man! You've put in the work, so now go in there and blow em away!

[Adam]

Thanks Latty
today was suppose to be bench speed but I didn't want to wear myself out. Instead i did some deadlifts. I wanted to see how they feel cause i didn't do them heavy for a long time. I worked up to a single of 365 and it felt pretty solid.
Sleep 8 hours

I got my critical bench stuff so I'll scan it and post it up here someday soon if anyone wants to use it.