Wedsl, 11/21: Speed/Upper…kinda.
Warmings:
3x10 of each-
Tri’s, Abs, pulldowns, laterals.
OHP/push press: worked up to-
8x3 of each @ 115. 135# slowed down quick; dropped to 115 for most sets. An odd choice, but really lit up my shoulders/upper back.
Flat DB/hammer grip:
6@ 50, 60
3x6@ 70’s
Lying hams:
2x15
3x10
ABd/ADuct machine:
moving back and forth, 15 reps each, 90 reps total…1 giant set.
Abs: 5x10
Sat., 11/24
Warm-ups:
Abs, Tri’s, back raise.
Mod Sumo/speed pulls w/mini band:
4 x 4rep cluster sets; 20 sec. between reps; 60 sec. between sets.
275 on the bar.
Bent rows:
2x5@ 135
2x5@ 185
2x3@ 225
2x5@ 185
Thick band pull-through:
3x20
1x40
Thick band crunch:
2x30
DB incline+ curls:/ super sets:
3x10 each at 30’s
lay down Tri’s: 2x20
Sunday.
Some kind of warm-ups.
Floor press: up to
1@ 225, 245, 265
3x1@ 250
Incline pin press:
2x4@ 135
4x4@ 155
Hammer Strength/seat row:
2x15@ 135
4x15@ 185
Press/push downs; 3 grips during every set.
3x30
Tues., 11/27
Warm-ups/ waiting…
2-3 sets of the following;
Abs, quad, back raise, face pulls, Abductor, leg swings…
SQ/paused @ depth: 10-12 sets warm/working up.
2x1@ 225
1@ 245, 275, 295
1@ 315= 20# PR.
5x1@ 275, 30-40 sec. rest.
V-Squat machine:
6@ 200, 300, 400, 500.
3x6@ 600
AMRAP= 11@ 600
Friday, 11/30
3x10 of; Abs, pulldowns, rear delts and Tri’s.
Push Jerk: 8 sets, getting loose/tight, up to…
3x1@ 135
5x1@ 155
3x1@ 135
Not great at 155#, didn’t push it.
Hang/high pulls:
3x3@ 95
3x3@ 135
Bent rows:
3x10@ 135
DB Inc. + curls, supersets:
5x10@ 60’s + curls @ 30’s
Saturday Night Trap Bar Party…
Trap bar/DL off 4" blocks.
10-12 sets of RDL, rows, shrugs…then worked up to:
2x1@ 315
2x1@ 365
1@ 405, 455
1@ 495. Couldn’t fit any more on the (short) bar. I thought about ‘resting’ 5 more lbs. on top, but I’ll do 500+ another time.
Trap bar, working back down:
3@ 405
RDL: 2x6@ 315
Bent rows: 3x10@225
Shrugs: 1 set of 20.
DB pullovers:
2x20@ 30.
2x15@ 40
Sunday, 12/2
Had a thought at the gym. Turns out, the (short) trap bar I used is 50lbs. So I did have 500lbs,on the bar, for my last pull Sat. night.
I’ll take it.
Sunday night.
Abs, rows…
Squats: 8-10 sets of misc.; close, wide, to a box ect…then the following.
Close stance to box: 5x3@ 275; tired after Sat. night.
Speed sets: close stance to box@ parallel.
4 sets of 3 reps @ 185: started set at every 30 secs.
2 mins. between ‘clusters’. Trying to get closer to some ‘true’ Westside speed work.
Not to bad.
Flat DB’s:
2x6@ 40
6@ 45, 55, 70
6@ 80’s and 90’s; PR here=never tried 90’s
3 reps at 100’s…because I just had to. No help, kept them moving, arms shaking all around.
Felt very good I must say.
Tues, 12/4: Speed BE and stuff.
Seated cable row: 2x 30 or 40
Speed BE on a box: warmed up, speeding up along the way.
4x3@ 135 w/20sec. between each triple.
60 second between rounds.
3 rounds total= 12X3@ 135
Rolling Tri’s/decline bench:
30@ 20’s
20@30’s
10@ 40,50’s
25@ 30’s; fried after this.
Hammer Strength pulldown/ chin grip:
15@ 135
15@ 155
6@ 185
4x6@ 225
25-30 reps @ 135 w/straps: lost track here, just trying to keep pulling.
Thurs., 12/6: Max/Lower
Standing abs,back raise, lying hams, face pulls: 3x15 or so.
Mod Sumo, from floor: worked up to
2x1@ 315
3x1@ 365: not to good.
4" blocks: 1@ 315, 365, 405, 405.
8" blocks: 1@ 365
5 rep cluster @ 405
Mod/RDL: 3x6@ 365
Bent rows: 5x3@ 225
More Abs, band work, easy OHP…other stuff.
Friday: Max/Upper
Abs, curls/tri’s, light OHP…
Incline from low pins: worked up to
2x1@ 135, 155
1@ 175, 185, missed 195
3x1@ 185
High(er) pins:
1@ 135, 155, 185, 205
3x1@ 215
Low incline, to chest:
4’s @ 135, 155.
4x4@ 185
Flat power fly:
3x15@ 30’s
Hammer strength seat row:
left and right together;
30@ 135
15@ 185
1-arm= 2x6@ 225, 275
Both arms:
20reps @ 185
50 reps @ 135
You are always packing on a ton of work. Impressive.
Thanks Cripp.; I have my moments.
Saturday night; a little extra stuff.
Hack SQ: 10x10@ 135 EMOM w/ hard flexing.
Seat Tri pushdowns: 5x10 heavy.
Quad ext: 5x10 heavy, every 30 secs.
Push Jerks: up to
2x1@ 135
1@ 155
3x1@ 175
3x3@ 155; cluster sets w/ quick re-set (no re-rack)
Seated Triceps machine was great; good alternative to assist-dip machine.
Looking strong Eric. You do pack a lot into a workout. After 30-40 minutes I just run out of gas (mentally and physically).
Thanks NHL. Feels like I’m getting the hang of (some) Westside training.
Sunday, 12/9; Max Effort/ Lower.
Short but Hard…
Box SQ: warmed up on 4" below, parallel, and 4" above box heights; box +/plates.
Sets of all, going up to 135/155. Then did the following.
Parallel:
3’s at 185, 225, 245.
1@ 275, 295, 305. That was it.
4" above Parallel:
1@ 225, 275, 315, 345, 365
3x1@ 315;
GoodMornings: never really tried these; maybe once with empty bar (?) Been watching some good vids, felt pretty good with my technique.
Did these to pins, above parallel.
6@ 95, 95, 135,
3’s@ 185, 225, 275 and 315. Probably heavier than I should’ve gone (for 1st time). I felt very strong and stable all the way up (but it was hard for sure).
Good hard work overall.
Cool. I hope Westside works well for you.
Thanks. I like doing heavy work, more often than not…usually 
Tues., 12/11: Speed/Upper and stuff…
Super pumps:
laterals, shrug, seat rows, ohp.
Speed BE: flat bench (like, actually bench pressing…)
4x3 reps, 20sec. between triples at 135.
3 rounds w/60 sec. between rounds.
So, did 12 sets of 3, quick and tight, right around 10 mins or so.
Inc. DB press:
6@ 50, 50, 60, 70.
9@ 80’s
Lying DB tri’s:
5x10
DB seated cleans:
3x10
Straight and V-bar pulldowns:
Super pumps with 30 reps of each.