3-21
Flies/Prone Trap Raise
-getting ready
Dumbbell Bench
Light light
55 x6
70 x6
80 x6
90 x4 (failed out of no-where on #5, expected 6 reps. Max effort!)
Close Grip Bench
135 x12, 3 sets
Chinese Shrugs
95 x20, 3 sets
Seated KB Press
20 x20, 3 sets
Tried some preacher curls, but no-go.
Leg Raises Off Bench
x30, 3 sets
Not a great workout, I don’t really like the shirt I was wearing.
Not feeling confident in w/o attire = shit sesh 100% of the time.
Science
3-23
Suitcase walks, calf raises, some back raises
Sumo Rack Deadlift, Pin 1
225 +Double Light Bands x2, 10 sets
Box Squat (35 Bumper on Box)
195 +Monster Mini Bands x2, 10 sets
Sumo Deadlift
225 x10
I squated 135 for a couple, then tried to go just a little lower and really lost position and twisted at the bottom. Left groin and right hamstring did not like it.
Then I tried to rig up some kind of belt squat setup. No wonder nobody belt squats.
High point of the work-out was Deadlifting from the floor. I got right down there to the bar pretty easy. My hands were a little too close together, which pulled my chest down/forward, but I could “feel” it to fix it.
3-24
Stretch biceps/pec. Especially right side. Then some Scarecrows and prone trap raises. I’ve been slacking on these.
Barbell overhead holds. Barbell is crooked overhead. Gotta straighten that shit out. More stretching. More shoulder position junk.
Decline Bench Press
155 x6, 4 sets
Shoulder junk between sets
Dumbbell Side Delt IsoHold/Raise
Hold dumbbells “out” for 10 count, then 10 raises with 7.5’s x4 sets
Stretch Biceps between sets
Straight Arm Pulldowns
80 x15, 4 sets
Paired With
Dumbbell Squeeze Press
35 x15, 4 sets
Band Pushdowns x20
Band Curls x20
Cable FacePulls x20
3 circuits
Kind of a puss workout, but it came together pretty well.
After stretching right bicep, I could get my shoulder into better position. On the decline bench it felt like I was using a “corner of my pec” that hadn’t been hit in awhile.
I think I’ve been doing my curls too heavy lately. Band Curls to take it easy felt good. Also, squeeze press instead of flies for awhile.
3-25
Sore muscles everywhere.
Going forward;
-Deadlift Isometric holds and pulling sumo from the rack have been effective. It’s super easy and convenient to work a 3 week Iso wave into Westside DE day, so I’ll try not to forget to rotate in.
It worked so well for my glutes, I think it’s time to try for my shoulders. I’m going to sit on the floor, Z-Press style in the rack, get tight, and break the barbell off the pins (from 3-4 heights) and hold for a 3 count. Theoretically, I should be able to teach myself to get my shoulders square. I hope nobody cool sees me.
-Front abs/hips and quads are still weak. I’ll try some front squats to a box hit that front side, but not drop too low, into the danger zone.
Also I have to work on RDLs/Stiff Leg Deads/Some Kind of deadlift starting at the top and lowering to the bottom. 45 Degree Back raises have been great, but I need to practice bending my knees and getting my ass back.
-Stretch biceps more. Don’t do curls so heavy. Easy!
3-27
Reverse Hypers
Terminal Knee Extension
Sidebend
Calves
4 times
Front Squat to High High Box(2 bumpers on box)
up to 245 x3, box too high
Box, Bumper +Regular 45
Up to 225 x3
Box +Bumper
Up to 155 x3
Box +Regular Plate
115 x3. Box too low, hips were trying to poke out the back.
RDLs
95 +Light Band Thru Belt x15
95 +Light Band over bar, step into ends x15, 2 sets
I thought I was the only one this happened to. 
3-28
Stretch Biceps
Sit on Floor, In Power Rack, Break barbell off pins and hold for 3 count. On 3rd “rep” push all the way to top.
Eyebrow Level
x3, 4 sets
Nose Level
x3, 4 sets
Chin Level
x3, 3 sets. Uncomfortable at this “low” position. I’ll use nose level as the bottom for awhile. Acording to some science bros, the strength will “radiate” down.
Right Above Head
x3, 4 sets
JM Press
Work up
160 x5
170 x5
180 x4
Close Grip Bench
135 x12, 3 sets -crushed my pecs
Chinese Shrug
95 x20, 3 sets
K-Bell Press(seated 2 arms)
25 x15, 3 sets
Wide Pulldowns(MAG Grip Handle)
120 x15, 3 sets
Triceps at least are progressing.
Here’s Bill March, curling in the power rack.
I was checking out Juggernaut, because they pretty smart and succesful, and always get me thinking. On the surface, they advocate a pretty basic style, without too much variation or assistance work, or “mumbo-jumbo.” They are always taking issue with Westside.
But then, when they get rolling, they always praise/recommend assistance lifts, variation and all kinds of Westside methods. I always get a kick out of it.
One video went;
-Quads are awesome, the posterior chain, hamstrings especially, is/are over rated.
-Guys like Chad and Max have strong legs and weak backs.
-This means they miss squats when it’s time to shift the weight to the glutes/hamstrings/back.
-Guys with strong legs and weak backs should do back raises, rdl’s and GMs to target their hamstrings and backs.
I know a lot of people rate Juggernaut but something about them has always rubbed me up the wrong way. I still don’t quite know why, but it does. I also haven’t ever really gotten much useful information out of that site compared to T-Nation and Elite FTS.
Oh you went all Rippetoe with that OHP strength radiating down. You tried to get that past me, but no success!!!
Great timing on the Rip endorsment! Dude would never advocate assistance work, or partial ROMs or “special work.” But if he believes strength “radiates down” it supports the idea of doing the “special” stuff.
If Juggernaut dudes talk smack about training the “Posterior Chain,” then advise bent over work for the hams/glutes/back, that stuff must be good!
3-30
Front Squat on Box, No Arms
x12, 5 sets
Sumo Deadlift, 4 inch blocks
275 x2, 12 sets
Back Raises on Glute/Ham Bench
x10, 4 sets
Paired with Lunge In Place (front foot elevated)
x10, 4 sets
Reverse Hypers
160 x25, 4 sets
Paired with Hanging Leg Raise
x12, 12, 10, 10
Great workout.
-Front Squats to box were cool. Shit was high, but I could actually “squat” without twisting or leaning. I actually feel like I will be able to improve on this for awhile.
-Deads from blocks were cool. I’m steadily working my way down, and not hurting the back in the process.
-Lunge in place with the front foot on a 4 inch block were good. Elevating the front foot made the whole move feel more “straight up and down” and more quad, less Glute oriented.
This whole thing felt new and exciting. Every lift felt like it was working what I wanted to hit. And it feels like there is lots of room to forward.
Training jackpot
3-31
Decline Bench
155 x6, 6 sets
Barbell Tricep Extensions
65 x10, 5 sets
I was lowering these way behind my head, almost like a pullover motion, to make it easy on the elbows. It took a few sets to find the groove before I got it right.
Dumbbell Rows, chest on bench
Messed around with the motion for 5 sets. 1 arm, both arms, alternating arms.
Dumbbell Side Hold/Side Raise. Sit on Incline Bench
10’s x 10 sec hold/ 10 raises x 4 sets
Wrist Roller
50 x 1 roll forward and 1 roll back x3 “sets”
Nothing snapped off, so it was a good workout. My girl deadlifted 245 x5. She’s been stuck around this weight for awhile, so we’re pretty hype.
4-3
Back Raise
Sidebend
Step Up
Unrack front squat and stand there
A few times to get ready
Rack Pull, Pin 2, Double Average Bands
A few up
265 x2
275 x2
285 x4 (+10 pounds, +2 reps)
High Box Front Squat
65 x12 quads were sore, like little bitches
95 x12, 5 sets
Romanian Deadlift
115 x15, 3 sets
Light Band Thru Belt, Walk in Place
x50 steps, 2 times
4-4
Overhead Press Iso in Rack, Sit on Floor
Nose Level x3 reps x4 sets
Eyebrow Level x3 x4
Just Above Head x3 x4
Couple Inches overhead x3 x4
Chinese Shrugs
115 x15, 3 sets
Seated KB Press
20’s x20 reps, 3 sets
Pulldowns
120 x20, 3 sets
Board Press
Mess around trying to find good height to hit tris
Stir The Pot
3 times
4-6
Get Ready
Sumo Deadlift, Plates on 4 inch Blocks
300 x2, 12 sets
SSB Box Squat, Bumper Plate on Box
245 x2, 12 sets
Back Raises on Glute/Ham Bench
bw x20, 3 sets (somebody moved to the foot plate, not as cool as last week)
Paired With Lunge In Place, Front Foot Elevated
x20, each leg, 3 sets
Reverse Hyper
160 x20, 3 sets
4-7
Decline Bench
170 x6, 4 sets
Dumbbell Row
70 x15, 3 sets
Barbell Tricep Extensions
65 x15, 3 sets
Side Delt Raise
10’s, hold “out” for 10 count then do 15 reps x 3 sets
Trap Bar Shrugs
1 plate x20, 3 sets
Skipped curls
Leg Raises Off Bench
x40, 30, 20
