I am thinking the right hip thing a long while ago might have made me gun shy.
Have been averaging maybe 4 hours a night uninterrupted sleep the past 4 evenings. Not good for recovery and I feel beat the hell up. Bumping my Dynamic work to tomorrow .
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My dad use to call this āI need you kids to move out the house already phaseā haha! He swears once me and my siblings all moved out 12 years ago, he now gets consistent 7-9 hours a night lol.
Well on a good note I got a little more sleep in last night.
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Is it because of your kids or your CPAP? Lol
Well that P.O.S CPAP played a part. Think I might have gotten the humidity and Temp correct were I am not having condensation forming and drowning me in my sleep.
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Dynamic Upper:
speed bench: 8x 3 @ 60%ā¦ left shoulder was feeling beat up so wore a Sling Shot .
Standing OHP: 3 x 8 @ SW
Pull ups: Bunch
Dicks press: 5 x 8 @ SW ā¦new tricep movement I learned about
Hammer curls: 3 x 12 @ SW
Bent over DB flyes: 3 x 15 @ SW
Still tweaking stuffā¦almost done.
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Warm up: 20 minutes of light sled dragging
Dynamic squats : 12 x 2 @ 300lbs/ 136kgs
Speed pulls: 10 x 1 @ 315lbs/142.8kgsā¦Plenty of strength but form is rusty
Hip Belt squats: 3 x 15 @ SW
Kettle swings : 3 x 15 @ SW
Well I got confirmation from my " adviser " that I have the proper bar speed for my dynamic work. He even mentioned using more weightā¦ which isnāt a issue since I am only mid way through a five week pendulum wave I am using.
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Max Effort upper:
PIN press: worked up to 375lbs/170kg with pins set at about a inch or 2 off the chest for a single and shut it down. dropped down 10% and did a set of 2 reps.Now I know why I can only remember trying these one other time in the past. They feel wonky and put odd torque on my shoulders pressing from a complete dead stop at the bottom. Going to kick them out in favor of a 1 Board.
Slight Incline Swiss bar press: Ended up working to 285lbs /129kgs X5 after a easy set of 8 with 265lbs/120.2kgs
Chins: a bunch
SSBAR JM Press: allot
Finished with some extra upper back work
Not enjoying flying blind on the ME work MORE LIKE FUCKING HATE since I am still establishing training numbers on certain lifts.
Thinking of taking a page out of some other guys book and establishing a upper back day on Saturday so that I can focus 100% on bringing up my upper back strength up.
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Light sled pulling for 20 minutesā¦ more specially using a prowler as a sled. No added weight since I am pulling it on less then optimal surface.
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Max effort lower:
Pin pulls (mid shins): Rather not sayā¦ Wasnt good came in feeling fatigued in the lower body. Probably have over done the sled dragging and treadmill . Odd note: The weird thing on these I tend to only be able to pull as much as I can off the floor. Which I can only assume is do to odd leverage position.
SSbar squat: 3 x 5-8 @ 270lbs/122.4kgs ( running this as a supplemental ) didnt go very heavy
Back extensions: 5 x 10
Seat hamstring band curls: 50 total
Crapā¦ a few more weeks of establishing numbers for my Max effort rotation.
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I knew it I knew IT!!! I figured it was only a matter of time before one of the You Tube hacks would start talking Westside. Especially , after the release of the Westside documentary.
Little did I know it would be the Fake Mercā¦ .I spot a video from a few month back were he claims he ran conjugate for 12 weeks and got nothing out of it in the past. Now he says hes going to be running it now ā¦But adviceās his subscribes not to because he has the proper training knowledge and experience . What floors me is why people would even take his advice on it (and they will) when you have guys like Dave Tate and his crew who mostly do Conjugate.
Would this be a well known ice cream fan? Is he still around?
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Yes it would 
Are people still buying that bullshit? Jesus wept.
You mean his one program?
Bloody hell left shoulder is pissy! Blaming the pin presses.
Suppose to do dynamic bench tomorrow 
Hearing him talk about how to set up max effort days is such a crock of shit too. I couldnāt sit there and watch more than a few minutes, but when he said āif youāre having a bad day you might do a 2 or 3 rep maxā I had to click away. Guy is delusional, looks like shit, and hasnāt progressed in a decade.
āStarting Strength plus curlsā. Thatās a hard pass