Continuing what I've been doing, but adding westside in....
Dynamic squat/dl day....
Bottom position squat
Safety bars in the 9th hole from the bottom, a little above parallel.
Felt pretty good, especially in the first few sets.
Low cable pull throughs WOW these are cool...
High cable rope abs
Everything felt good. To be honest it felt more like a bodybuilding workout than a powerlifting one, lowerbody/erectors felt so pumped.
Didn't have time for any conditioning. Will do tomorrow with ME bench.
By the way, for anyone who cares, my progress pics for the last 2 months are posted in the member pics forum.
I'm 5'11 189lbs right now.
Rack bench press
Actually when I properly arched my back, these ended up grazing my chest instead of being 3 or 4 inches off.
155x3 Fairly hard, but not too bad
185x0 Dang... no good. Might go next week
One arm shoulder press
BWx9 YES!! Last rep wasn't perfect, but these are starting to feel so easy...
EZ bar curls
100x2 Phew arms were already fried
Also after the workout yesterday I ran a mile. Posterior chain were REALLY sore and cramped due to running up hill, so the time was pretty crappy. I hit the ground for a few minutes after I finished. Swam a little bit to. Weighed 188
45x10 + 3 snatches
155xMiss, ****ty, couldn't get it high enuff to catch
155x1 caught very cleanly with a slight dip at the knees. Went ahead and push-pressed it overhead for fun...
135 x cleaned and front squated 3 times
135 x cleaned and front squated 5 times
BW+20lbs x 10
BW+50lbs(plates held at chest)x8
Don't think I did anything after that...
115x3(8) using different grips
DB lateral raises SS with front raises
Dips SS with close grip pushups
Baaaad pullup day. Runnin low on energy, so took it easy...
BWx3, rest 30 seconds, narrow palms out grip x 3, rest 30 seconds, narrow palms in grip x 2, rest 30 seconds, wide palms in grip x 2