This is my journal. I'll be using the Westside Style of Powerlifting, I've tired plenty of other things, but I can't stay away from WSBB.
Bench: 165 @ 165
Squat: 275 @ 161(updated from 260@163)
Deadlift: 375 @ 164
^^ Pathetic, but that'll change soon.
ME/DE/RE Bench or Assistance
ME/DE/RE Deadlift/Squat or Assistance
Cleans, have to work on them because added to total for max out weeks.
Can't really make a schedule, just what ever I want to do.
So keep checking in once in a while if ya want too.
Last edited by Chris255; 09-27-2007 at 07:16 PM.
Tricep Pressdown - 1x10
Shoulder Round Swings - 4x10 (2 sets/shoulder)
Dead Press (At chest)
1in above chest
I think military press and incline are gonna be the key to unlock my bench.
Just some work, haven't done them in a while.
Reminder: Longer shoulder warm up.
Last edited by Chris255; 08-27-2007 at 05:54 PM.
You know the real key to help your bench is getting bigger. + Tricep I would do some CG work somewhere instead of all the different benching. You don't need to go much narrower than your reg bench grip. If your not opposed to putting on wt, muscle and fat your strength will follow.
Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
Do work son. Big Black (Rob and Big)
Name: I own the gym.
About the name....I went as soon as the gym opened, and there wasn't anyone there. I should have these sessions more often.
ME Squat(belt only)
Big 3: 810
I'll be well in the 1000s this year
Last edited by Chris255; 09-01-2007 at 08:29 AM.
ME Bench/Rep Assistance
Tricep Pressdown - 2x40
Close Grip Overhand - 2x5x105
Close Grip Underhand - 2x5x105
Wide Grip Overhand - 2x5x105
Delt Raise -3x5x80
Bench is STILL at 165....
Traps got stronger....holy ****
Close OH Grip - 1x6x150
Close UH Grip - 1x7x150
Wide Grip - 1x7x150
Last edited by Chris255; 09-03-2007 at 10:31 AM.
Measurements for the hell of it.
BF%: Don't know, don't care.
Neck - 15in
Arms - 13in, 11.5in
Forearms - 11in, 10.75in
Wrist - 6 .75in
Abdomen - 32in (at navel)
Waist - 32.5
Hips/Glute - 37in
Legs - 24in
Calve - 15.5in
Shoulders - 44in
Chest - 36in
Last edited by Chris255; 09-03-2007 at 01:16 PM.
2 Board Bench Press (was a rolled up pad, but had the height of 2boards
160x2…3/4miss on 3rd rep(MG)
Felt great..really hit the tris today
Con. DL PR
385xmiss….Got it about 3-4 inches off the ground
No PR today….
First session in my hs weight room
Last edited by Chris255; 09-04-2007 at 02:53 PM.
No lifting, workout wednesday at school. Good for me tho, doms from ME deadlift the other day. Ran straightaways, walked curves, 4 laps.
I feel sorry for the bench in my weightroom, I'm gonna destroy it, had the worst day in my life yesterday.
Add chains (don't know weight of chains)
Vert Test: 30in
Deadlift...some 235lb kid got a big ego and loaded 405, had to prove him wrong. He got it about 5-6in off the ground, then it was my turn..3/4 hitch... 405 is mine come tuesday...:evillaugh
Last edited by Chris255; 09-06-2007 at 08:25 AM.
Add Chains and parallel box
Nice work so far. You have a good deadlift.
Bako - I don't see what you're asking. And WW is actually good, I get some cardio work in, so I'm not complaining. Only thing that sucks is it's first hour, 8:15AM, and i'm not the early person type.
5/10 lb shoulder swings
Add 4 Boards
Some-what Rolling DB
(edit) After looking at the WSBB video, what I did wasn't rolling DB. I started from the ground, rolled, then extended. Did them totally wrong.
You put your hands in a 'diamond' shape on either end of the DB, lay down, fully extended to chest, then back. Just tested it today, gonna go heavier next session. These gave my triceps a good workout. Never seen these before, so it's mine bitches.
DB Floor Press
30/handx5x2(add toasted triceps)
Last edited by Chris255; 09-13-2007 at 03:20 PM.
5 AM light cardio to test my foot, hurt it yesterday, everything is good, I'm gonna kick ass in the 20 yard dash today.
Last year: 2.91
This year: 2.82
Time to get to work...
Last edited by Chris255; 09-14-2007 at 11:25 AM.
Got hammered last night. I feel like a skinny little bitch.
Rolling DBs (proper form)
WTF, only heaviest DB is 70lbs...
Workouts are all lookin strong keep at it man.
Pitiful Bench-Jockey for life
Woke up at 5AM, couldn't sleep hardly anyway, but I watched some tv and streched, felt alright except for my left hammie. Got in the shower, got a good strech in during, which really helped my hammie (I feel like stumpy haha), but the bus ride to school it tightend up, and then I got here and got a good stretch.
Then random stuff in the weight room
Felt good actually, hope to have more bench sessions like that.
Last edited by Chris255; 09-21-2007 at 01:56 PM.
Still stuck at 165
Next week getting serious about bench...2x week
Last edited by Chris255; 09-24-2007 at 01:23 PM.
Clean (don't care for these very much)
I'm gonna scare the whole class when squat comes around...
Dude you've got some strength. Keep it up. Hopefully my deadlifts can somewhat catch up to yours within a few months as I am just starting up again with newbie gains.
Last edited by fixationdarknes; 09-27-2007 at 03:10 PM.
Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)
Originally Posted by fatrb38
Squat tomorrow...played some basketball today, got feet/ankles twisted, my rights a lil sore, but it'll be fine. Really need to start doing more cardio, about after 25 mins of straight basketball, I was gasping for air, it was horrible.