Rinse - Repeat

[Bako Lifter]

And as a bonus, you could make a stuffed animal after you shave yourself down for the show.

[thecityalive]

If you ever cut down for a BB show, I'll start doing crossfit full time.

[Coke]

Damn, relentlessness on the bench!

[Cards]

And as a bonus, you could make a stuffed animal after you shave yourself down for the show.

Just found my new calling in life, stuffed animals made of hair.

If you ever cut down for a BB show, I'll start doing crossfit full time.

careful what you wish for

Damn, relentlessness on the bench!

thank you, sir!

[Cards]

Wave 2 - Week 2

DE Lower

Box+Light Bands - 55%
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Deadlift - alternating stance- 55%
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1

Hypers
x20
x20
x20

Ab Coaster
+40x15
+40x15

Today was tough as shit, my lower back was fried.

[Coke]

Stepping to it time and again!

[Cards]

Coke: Thank you, good sir!


Wave 2 - Week 2

DE Upper:

Bench + Monster Mini
--Pinky on Ring
115x3
115x3
115x3
-- Ring on Ring
115x3
115x3
115x3
-- Middle on Ring
115x3
115x3
115x3
--thumb from smooth
barx8
barx8

Pull Ups
+20x2
+40x2
-
bwx5
bwx5
+20x5
+20x5

Dips
bwx8
bwx8
bwx8

Side Raises/Band Pull Apart
15x8 / x20
17.5x8 / x20
20x5 / x20

[Beast]

Solid workout. How much resistance does the monster mini give?

[Cards]

With the way it's set up...60-90..maybe 100 (total) at the top? I use 80lb dumbells to hold the bands and it doesn't pull them off the ground, so less than 80 each lol.

[thecityalive]

When I doubled my monster Minis with my set up, I always said ~100+ pounds. I lug the 125s to anchor that set up. I go by height estimates from elite FTS. this is kind of giving me ideas for my "deload" week for 531...might just make it a DE/ banded week.

pull ups coming along. way to hammer those out.

[Cards]

When I doubled my monster Minis with my set up, I always said ~100+ pounds. I lug the 125s to anchor that set up. I go by height estimates from elite FTS. this is kind of giving me ideas for my "deload" week for 531...might just make it a DE/ banded week.

pull ups coming along. way to hammer those out.

thanks and i think thats a good idea. i really like bands, i think theyre very versatile.

ME Upper

Box Squat + Doubled Minis
WU
135x2
185x2
225x1
275x1
295x1
315x1
-
135x10

RDLs
135x8
135x8

Mini Band Assisted GHR
x8
x8
x5

lots of foam rolling and stretching

Wow today beat me it, I was still tired and sore from my last workout on Tuesday. It had to be over or close to 400 at the top, that thing was heavy as shit. Maybe I'm doing too much volume and should keep it short like today. Hit the big lift...add an accessory or two, then call it.

I've been slacking on contract showers and foam rolling this week. My diets been a little spotty too.

[chevelle2291]

If you ever cut down for a BB show, I'll start doing crossfit full time.

lmao.

Did you see the ALN sponsorship contest? The guy who won it was some crossfit/sealfit phag. Was super disappointed in that decision. You should've entered. Would much rather see someone in raw powerlifting get that sponsorship.

The rise of crossfit on WBB makes me cry in my sleep.

[Bako Lifter]

The rise of crossfit on WBB makes me cry in my sleep.

One day we will control this website.

Strong squats, lots of band tension is always fun.

[thecityalive]

lmao.

Did you see the ALN sponsorship contest? The guy who won it was some crossfit/sealfit phag. Was super disappointed in that decision. You should've entered. Would much rather see someone in raw powerlifting get that sponsorship.

The rise of crossfit on WBB makes me cry in my sleep.

Didn't know it was going on (if you were referring to me entering). While I don't have a big problem with crossfitters, I just prefer not to subscribe to that methodology of training. Westside tries to incorporate a lot of the methodology into Crossfit seminars, but boxes (corssfit gyms) skew a lot of that information for the sake of getting a time...or getting that last rep. Whatever.

Frankly, I like the diversity that the crossfit section used to bring, but that forum is just as dead as as the Virtual Boy.

[Cards]

lmao.

Did you see the ALN sponsorship contest? The guy who won it was some crossfit/sealfit phag. Was super disappointed in that decision. You should've entered. Would much rather see someone in raw powerlifting get that sponsorship.

The rise of crossfit on WBB makes me cry in my sleep.

I think I saw that, but it was during my 3 month break. I'm completely serious about dieting down in a few years. I don't think I'll be disappointed, although my lifts need to go up before I do that.

One day we will control this website.

Strong squats, lots of band tension is always fun.

I'm not 100% against crossfit, I think it's fantastic for my girlfriend. I have some bands and and a few heavy things I have her run around with/lunges/etc. It's like a side project for me.

Didn't know it was going on (if you were referring to me entering). While I don't have a big problem with crossfitters, I just prefer not to subscribe to that methodology of training. Westside tries to incorporate a lot of the methodology into Crossfit seminars, but boxes (corssfit gyms) skew a lot of that information for the sake of getting a time...or getting that last rep. Whatever.

Frankly, I like the diversity that the crossfit section used to bring, but that forum is just as dead as as the Virtual Boy.

We have a crossfit section? Just kidding, but kind of serious... I would consider crossfit or some form of complex training a great substitute for GPP on off days or after a mini session where you focus on weaknesses, but I wouldn't do it for my main days. I really enjoy moving heavy weights and with my recently purchases I have quiet the diverse gym bag to do a new ME exercise every week.

Again, I think it's a fantastic tool for conditioning and hoping it does good things for my girlfriend.

[Coke]

Killer box squats.

[Cards]

Killer box squats.

i appreciate the words, coke!

[Cards]

ME Upper

Bench + Sling Shot
-- add sling shot
135x2
185x2
205x1
225x1
245x1
265x1
275x1
285x1

Ring on Ring + Fat Grip Bench - very slow and controlled
95x10
95x10
95x10

Pull Ups
bwx8
bwx8
bwx8

I's, Y's, and T's + Fat Grip
10x10/10x10/10x10
10x10/10x10/10x10

Band Pull Apart/Push Downs/Straight Arm Pull Downs - Mini Band
x20 / x25 / x12
x20 / x25 / x12

GHR
x8
x8
x8

First time playing with the sling shot, it was very cool! I took it nice and slow, I didn't know how my shoulder would take it. Definitely had more in me, but hit my 3 and called it. An awesome addition to my rotation.

[Bako Lifter]

You guys are making me wanna try this slingshot stuff.

[Coke]

Good deal on the slingshot.

[Beast]

What's a sling shot? All these weird things some of y'all use.

[Cards]

You guys are making me wanna try this slingshot stuff.

do it, it was only $45. Adds another tool to the bag. It's a lot of fun, too.

Good deal on the slingshot.

Thank you my man

What's a sling shot? All these weird things some of y'all use.

Take a look - http://howmuchyabench.net/ I love all the variation. The workouts never get stale.

[thecityalive]

Original slingshot?

[Cards]

yessir

[Cards]

Week 3 - Wave 2

DE Lower

Foam Rolling
Dynamic Warmup

Box Squat + Light Band - 60%
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Deadlift - 1/2 inch deficit - 50%
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1

GHR - Light Band Assisted
x20
x20

Weight: 188

I feel like my DE days are harder than my ME. Squats moved faster and faster as I moved further into the set.