Good job on the bench.
Thanks coke! Appreciate you stopping in.
ME Rack pulls Pin 1 (an Inch or so below knees)
Haven't done a lot of these but I liked them. Stopped at 360x1 because I couldn't get another with good form
I have a video of the 150x8 I will post later. I think form is a little off. Never had anybody teach me these and first time video taping them so I'm not too upset. But my upper back rounds a little more than I thought. My lower back is good until I hit a certain depth. I could have kept the lower back a little straighter just didn't know it was rounding... Thats why you tape these things I guess.
GHR's - I have to cheat :-( should I give them up for another hammy exercise or try to build this exercise up?
Planks and grip work to finish off the day. My back feels like a beast! Even if the numbers say otherwise haha
I'm under the impression (just from hear say, no personal experience) that ghrs with poor form can be dangerous. Not sure if its true though, but there is a large load placed on sensitive body parts that I could see getting tweaked/pulled if something goes even a little wrong.
For some reason the hammy's lost the most strength on my time off. Last time around my hams grew like crazy with RDL's and never even did Goodmornings. I want to get my post chain to become my strong link instead of the weak link.
nice work lately man! strong militaries the other day!
215 chains/ fail
Pull up s
2 sets of skulls, rear flies and curl s
Thanks bako! I don't think these are staying because my bench is a piece of shit and I don't trust it. It gives a little on anything on 200. Maybe put them in for shoulder volume to replace mili's and other overhead presses.
Today I ran a mile and a half for 12:28 which i'm pretty happy with. 3/4 mile was 6:08 so my pace was pretty good I think. I felt like I could have kept going. On another note my knees feel like they are a little stressed so I will probably just do sprints on grass instead of longer jogs on a black top track.
Thanks guys. Appreciate it as always. Want to know your opinions on how to deload. I hear to keep the same rep/sets but keep weight at 60%? I have only done westside for about 3 weeks but have been lifting heavy for about 4 months heavy without a break. Still feeling fine but don't want to get stuck in a rut.
Lookin good in here mate. I usually deload with 2 sets of 5 at 60% of my 1RM on main lifts and do 2 sets of 15 not to failure on the secondary lifts.
Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
You got the right idea, just go lighter with the weights while deloading.
yep, the fella's above are correct! just use less weight and drop the volume too. Could also utilise more BW Movements too as opposed to barbell/dumbell.
Thanks guys. I deloaded and have been lifting hard, just have not been posting.
Pin presses lv9
Pull up s neutral grip
3 sets of Curls and side raises
nice work man, strong benching!
Props on the pressing sets and all.
thanks fellas. Havn't been posting like i said before but still been lifting good. Not sure on how the bodyweight is doing because I haven't been by a scale.
DE bench = 55% chains =30
140x8 +5 PR
I switched volume day over to DE day awhile back and like it much better. I skipped skullcrushers today because I had to take the rack apart and move all the weights. Standing OHP here I come!
I agree coke, just don't want to get too chunky.
Today I set up the weights and was a little short on time. Also didn't bring the chains
250x2 failed the third
nuetral grip pullups
(7,7,7,4) I was pooped on the last set. I suck with this grip
3 sets of side raises and had to go
nice work buddy! keep it going
Thanks Jay. You've helped me alot with this westside stuff. I'm still learning but i'd be alot more lost without your help.
I don't bring my notebook home so its hard to remember the lifts, but I think this is what they were yesterday. Also stepped on the scale at 190 so bodyweight is staying steady which is good. I'm trying to stay at this weight.
ME deads off of plates
320x3 (+10 PR)
I Ran out of weight and probably should have repeated 320 again or done 310 the set before. I didn't really notice till I got up there. Next time i'll stand on 25's so I have more weight. I moved heavy RDL's to today so I wasn't too worried about it
+25 x failure x 3
I forgot my phone so I couldn't time these today
Last edited by Sirtificate; 10-04-2012 at 06:40 PM.
Some fine pulling going on Dave.
Thanks coke! My back has been feeling really good as of late.
Today was DE squat today. Somehow forgot the chains once again
DE squat 165= about 55%
Speed deads - I feel like i've been flying on these
Hanging leg raises
Is this a bad day to add shrugs? I have never consistently done shrugs but thought I might add them. But don't want a weak upper back for ME bench in a couple days. One reason why I only added a couple sets.
I have another question for anybody who feels like answering. How does your decline compare to your regular bench press numbers? And what does it mean if your decline is quite a bit higher? I plan on 265-270 plus 30 in chains for 3 on wednesday. Last time I maxed out on bench was 275x1, so I was just trying to gauge my progress. I know that everbody is a little different but just thought i'd ask.