Results 1 to 6 of 6

Thread: The -X-periment of Westside

  1. #1
    Senior Member Meat_Head's Avatar
    Join Date
    Jul 2002
    Posts
    3,315

    The -X-periment of Westside

    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.

    45x5
    95x4
    95x3
    135x3

    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2

    Felt pretty good, especially in the first few sets.

    Low cable pull throughs WOW these are cool...

    60x5
    120x8
    140x8
    140x8
    140x8

    High cable rope abs
    60x10
    110x10
    110x10
    110x13

    DB shrugs
    60x11
    60x13

    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.

  2. #2
    Senior Member Meat_Head's Avatar
    Join Date
    Jul 2002
    Posts
    3,315
    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.

  3. #3
    Senior Member Meat_Head's Avatar
    Join Date
    Jul 2002
    Posts
    3,315

    ME bench

    Rack bench press
    Actually when I properly arched my back, these ended up grazing my chest instead of being 3 or 4 inches off.

    45x10
    95x5
    135x5
    155x3 Fairly hard, but not too bad
    185x0 Dang... no good. Might go next week
    175x1

    Tricep pushdowns
    120x7
    110x8
    100x8
    100x8
    100x8
    90x8

    One arm shoulder press
    35x10
    35x13
    35x15

    Pullups
    BWx9 YES!! Last rep wasn't perfect, but these are starting to feel so easy...
    BWx3+2
    BWx2+4

    EZ bar curls
    20x10
    80x5
    100x2 Phew arms were already fried

  4. #4
    Senior Member Meat_Head's Avatar
    Join Date
    Jul 2002
    Posts
    3,315
    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

  5. #5
    Senior Member Meat_Head's Avatar
    Join Date
    Jul 2002
    Posts
    3,315

    Monday-ME squat/dl

    Powercleans
    45x10 + 3 snatches
    135x5 deadlifts
    135x2 powercleans
    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

    Weighted hyperextensions
    BW+20lbs x 10
    BW+50lbs(plates held at chest)x8
    BW+50x8
    BW+50x6

    Don't think I did anything after that...

  6. #6
    Senior Member Meat_Head's Avatar
    Join Date
    Jul 2002
    Posts
    3,315

    Speed bench

    Bench press
    45x10
    85x10
    115x3(8) using different grips

    DB lateral raises SS with front raises
    20x8/5
    20x8/5

    Dips SS with close grip pushups
    8/4
    7/5

    Pullups
    Baaaad pullup day. Runnin low on energy, so took it easy...
    BWx3
    BWx6
    BWx5
    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

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •