Well, im doing that with the pushdowns but I don’t know about the skull crushers. I grip the outer curve on the EZ curl bar, if that makes sense. Also, im still experimenting with the form too.
Right side lat is wider than the left side by 2-3 cm o.O Yet I kroc row 95 with my left arm for 7 and with my right arm for 6
You’ll notice that it’s near impossible to get every muscle equal to the other. It’s usually more noticeable to you than anyone else. Guys like Stu and Way for example have talked about one leg being bigger or more cut than the other. Just do your best to correct stuff like that, but accept that it may never be equal. Im still struggling with the acceptance part for the record.
Good day, good day.
Max Effort Upper:
Close Grip Bench Press: 95, 115, 125, 135x1, 150x3
Well technically it was 150x2.8 Couldn’t lock out the last 3-4 inches but all reps were done with strict form. Hitting the chest the up.
Lat Pulldown:140x2x12, x10
This was done at the school weightroom and was really easy for some reason. Strict form except for maybe the last 1 or 2 reps. Maybe the school’s pulldown pulley isn’t as heavy as the Y’s
Dumbbell Bench Press: 55 both handx6, x2x8
The dumbbell at school is shaped differently so it was hard and kinda painful to put them on my thighs before each set. My form was horrid, twisting and twitching against the inexorable weight bearing down against my chest.
Tricep Pulldown: 60x10, x12
Flat back, retracted shoulder, arms tucked in, basically a CG bench press position.
Feeling good. Aiming for a sumo deadlift of at least 275x3 tmrw, if I can, i shall try 280x3
Double Displacement
Max Lower:
Sumo Deadlift: 135, 185, 225x3, 250x2, 275x2, 275x0
Was aiming for 3 but failed around 3 inches off the ground so back problem.
Skull Crusher: 65x8, x2x10
Easier than assumed.
Good Morning Hyperextension: 60x3x12
Difficult, excruaiting. This thing is almost like cardio.
Chest Supported T-Bar Row: Two 45sx3x8
Pretty Solid form
Pullup Hold: 2~3 minutes
Altogether of course.
Felt alright. The me in the mirror looks saggy 
The reason I like this routine so much is cuz you never stop having PRs doesn’t matter how miniscule the PRs are.
Dynamic Upper:
OHP: 80, 115x3.5, x1
A 1.5 rep PR.
Bench Press: 85x20x3
Easy. Making me wonder whether 20 sets are really necesary.
Dumbbell Bench Press: 55 each hand x3x10
Medium difficulty.
Machine Low Bar Row: 140x8, 130x10
This was harder than imagined. A -2 rep PR lol.
Then I did 11 pullups with a medium length grip. RDL tmrw :S
RDLed Today :S
Dynamic Lower:
RDL: 225x8, x7, x8
LoL stalled. Even my grip seems to be worse
Squat: 145x20x3
Boring.
Smith Machine JM Press: 95, 125x8, 130x10, 135x8
Last set done on incline bench. Still a PR
Mid range grip Pullups: 3x10
Easy. My back has really grew couple of inches.
Lat Pulldown: 140x2x8
Proper form. Got lazy so didn’t both hitting a PR lol.
Wasn’t completely recovered I guess. Nevertheless, one does not simply stop hitting PRs on Westside
Well I think I screwed up my left elbow, temporarily.
Max Upper:
Close Grip Bench Press: 95, 115, 120, 145x1, 155x2.5
Mid way up my chest. Still tricep problem. Still a PR.
Skull Crusher: 65x12, x11, x4
And that’s when I screwed up my elbow. Felt like something poping, doesn’t hurt too much. A PR though. Probably gonna subsitute dips for this for the next week or so till I recover.
Kroc Row: Right hand-95x5 Left hand-95x7 Right hand-95x5
As you can see, wasn’t feeling it AT all, or i just didn’t get stronger.
Machine Low Bar Row: 140x2x9, 130x10
First set was done properly. The rest was shit.
Did some 5 pullups and 5 dips. Not a good workout day. Box Squat tomorrow though, or deadlift, still have to make up ma mind.
my left elbow sounded like rice krispies when I was doing pushdowns today.
I wouldn’t worry about it too much unless it sticks around
edit: haha I def messed it up, it still hurts today when I try to extend it against resistance. moral of the story: ramping is good for your joints, don’t just jump into your top set
Yeah, i know, im not worrying, happened to me before. it didn’t hurt at all doing db bench today.
Max Lower:
Box Squat: 135, 185, 225, 255x3, 265x1, 275x5
Was around 3 inches above normal parralel squat. It wasn’t a box, I used an adjustable bench. Mad easy, could have done 285x3.
RDL: 205x3x8
Reset, Grip even failed on me for this weight o.O Don’t know if its the bar im using at this gym. Next time imma do RDL at my old gym and see if the bar made a difference. Lazy btw, so didn’t go for 12.
Dumbbell Bench Press: 55 each hand x11, x10, x9
Meh, I hoped to get 12. Maybe cuz I didn’t recover frum yesterday?
Pullups: 20
Random.
My legs do not dissapoint 
Went to university of toronto workshops today and had buffet lunch but being the muscle maniac I always am, all I took was burgers… and eggs. Probably over 1500 calories, 100g protein, 100g fat :S and like a LOT of cholestrol. I think my Skeletalmuscular system is satisfied for now 
Watched some box squat videos. I probably did mine wrong lol.
Just casually hitting PRs.
Dynamic Effort Upper:
OHP: 115x4, x3, x1
Not as good as getting 5 reps but still a 1 rep PR. Next DE upper i should get 115x5.
Bench Press: 85x9/12x3
Lost count? then someone took my bench, didn’t feel like doing more so…
Tricep Pulldown: 65x12, 72.5x2x8
Pretty strict form. One thing is I couldn’t feel the “inner” tricep working. 10lbs PR
Chest Supported T-Bar Row: 80+Bar x10, 90+Bar x8, 100+Bar x8
A 20 lbs PR. Strict form except a tiny deviation on the last rep of the last set.
Just when one would normally call it a day after hitting some good PRs, I slid on the bench, put on 170 and bam! hit a PR that I couldn’t even lift off my chest a month ago. Again, After my workout.
Twas not all, feeling pumped about my new-gained strength, I approached the Pullup bar in a wild manner then bam! did 31 pullups in under 2 minutes.
And that’s all
Learned how to box squat properly.
Dynamic Effort Lower:
RDL: 225x8, x7, x1
Grip seems to have improved 1 rep on the first set but overall no improvement at all. Later, I found the glute-ham raise and all those pro-deadlift exercises and immediately regret doing this at all.
Box Squat: 145x20x3
So this time instead of using a conventional bench, I grabed a stool and put a plate on top of it. Leg from knees down perpendicular to the ground with a widdee stance. Pretty tiresome.
Smith Machine JM Press: 115x8, 135x8, x2x10
About 3 inche incline. Pretty difficult, Strict form.
Weighted Pullups: BW 25lbx1, BW 35lbsx1, BW 45lbsx3
For fun, wanted to see how much i can do. From what I remember, this is a 20lbs PR =1 rep? Deadhang, good form too.
Machine Low Bar Row: 140x3x8
Form could be better.
Maybe changing around my exercises next week, inserting Meadow rows and such in my workout for lat pulldown or something. I speculate a major plateau for my squat and deadlift soon since I’ve constrained my lower body assistant exercises to just hyperextension and RDLs.
Thought my days of embarrasment at the gym was over…
Max Effort Upper:
Bench Press: 95x5, 115x5, 135x3, 155x2, 170x0.5, 170x0.6, 155x3.5
So my body is telling me I could bench 170 AFTER an arduous workout. And is also telling me my normal grip can only produce 1 rep more than my close grip bench.
Dumbbell Bench Press: Two 55s x11.5, x9.5, x10.5
*Sign.
Kroc Rows: 95x8
Only PR i guess and it wasn’t even 100% clean.
I also attempted pullups with 35s for 6 but only got 3… My surmise for the reasons of my failure is as enumerated:
- Didn’t eat enuf for the past 3 days. I got complacent.
- Didn’t sleep enuf. (Apprehended)
- Had a long day today traveling around greater toronto area.
- Too much warmup to 170. 80% for 3 then 91% for 2
- Didn’t bench 20 sets on DE upper day last time. (Apprehended)
My solutions are as enumerated:
- Eat a chicken per day for the next week.
- Sleep like a hog
- Stop going to school… lol no, but cut down on walking and talking and socializing.
- Less warmup
- Bench 20 sets on next DE day.
I’m so mad I could punch a baby in the face, figuratively cuz literally would be just… bad
What the fuck…
Max Effort Lower:
Squat: 135, 185, 225x3, 275x0, 225x5
… Didn’t I hit a 285 A MONTH AGO???
RDL: 225x7, x8, x3
Did throughout my workout. That’s it, reseting.
Leg Curl: 60x2x10
Was this nesscessary?
Leg Press: 225x12, 275x12, 295x12
Full Range of fucken motion. 10lbs PR since the last time I did it.
Hyperextension/Glute-Ham Raise: 70x3x8
Full ROM. 10lbs -2 reps PR
Did some random tricep including skull crushers of 65x8 then stopped cuz it started feeling weird again. 15 consecutive dips at the end. Also Neutral grip Pullups 45lbs BW for 4 reps and minute later, 2 reps.
How is it that, when I PRed on most of my assisstance, my squat actually decreased!? My body is doing some shenanigans…
Probably collectively, the worst week ever…
Dynamic Effort Upper:
OHP: 70x10, 115x3, 100x2x6
Reset.
Bench Press: 85x20x3
Feel awkward benching wide grip.
Dumbbell Bench Press: 120x7, x8, x5
Better than expected.
Then did neutral grip pullups with 45lbs for 4 then Chest supported T-Bar row Bar 80lbs x20, 16 of which are proper.
Since I won’t be doing anything special tmrw, here’s my fucking performance this week: -10lbs Squat, -5lbs Bench Press, -1 rep OHP.
Feeling gud day after trepidation over my application form for some academy. Hopefully this will be the start of something gud.
Dynamic Effort Lower:
Box Squat: 145x20x3
I think it was gud form. Very easy.
Lying Leg Curl: 40.5kg x2x8, x10
Build dat Hamstring.
Incline Smith JM Press: 115x8, 145x7, x8, x6, 115x15
A pretty gud PR.
Leg Press: 295x2x10, x12
full ROM, im getting more defined quads.
Lats Pulldown: 140x3x10
Meh. Did this after 5 bodyweight pullups and 3 45lbs pullups.
Fingers crossed. Meanwhile, recover.
A quick but intense workout. PR doe
Max Effort Upper:
Bench Press: 95x3, 115x3, 135x3, 160x3.5 PR, 135x10
Lockout failed at 4th rep, first rep paused a little so the spotter can remove his hand from under the bar. Aim was 3 anywayz but I think a 4 could have happened on a good day when im not starving, good form though. The 10 reps done with 135 later was after 2 min of rest and was done with explosiveness, bad form though with elbows flared.
Dumbbell Bench Press: 120x7, 5
:S Oh well, took minimal rest and the dumbbell at school is awkward to put on the leg before lifting off.
Tricep Pushdown: 70x5, 60x8
Done with no rest in between.
Pullups: 18 body weight.
Scared for Squat tmrw if I go tomorrow.
I’m stressed, in the making of a hybrid routine.
Max Effort Lower:
Squat: 135x4, 185x5, 205x5, 255x1, 275x1, 295x1, 265x1
Had a spotter for 275 and 295, they sweared to god that they didn’t help me but it sounds dubious cuz it felt way too easy. Then again, why would two pretty jacked middle-age men lie to me so damn hard? Also, attempted 265 after and could only do 1 rep. Not sure if I’m wore out after the previous “PR” or the “PR” was a joke…
Tricep Pulldown: 72.5x8, x7
After first set, left elbow felt funny. I believe that time I hurt myself with skull crushers left more inconspicuous effect than I speculated.
Chest Supported T-Bar Row: 100x3x8
Alright form. Really lost mood after tricep and squat.
Weighted Pullups: +45lbs x5
A PR, did it only to make myself feel more masculine.
Hyperextension: 70x10, x8
Bleh? A 2+ rep PR for first set so again, another proof that my lower body is getting stronger yet my squat is getting weaker?
Can’t deal with the stress, gonna switch to a Westside-Incorporated Texas Method routine made by me, best of both worlds. I believe that the consequential abnormalty in my squat is the result of extreme=light squatting on DE lower and low volume on my ME lower day. The reason for my +35lbs PR for my squat at the beginning of the routine is inherent in my heavy front squats done on ME day, but I find front squats disgusting. Yet, all the while I’ve made some crucial improvments on my Bench Press with this routine so here is what it’s going to look like:
Volume Squat Day-Monday
Squat 3x5 @ 90% of 5RM
Overhead Press- work up to 5RM or 3RM or watever
-Lower Body Assistance-
Recovery Squat Day- Wednesday
Squat 3x5 @ 80% of volume day
Bench Press - work up to 5RM or 3RM or watever
Deadlift- work up to 5RM or 3RM or watever
Assistance Bench Day- Thursday
Tricep - Do something 3x8-12 reps
Upper Back - Do something 3x8-12 reps
Chest - Do something 3x8-12 reps
Inensity Squat Day- Saturday
Squat- work to 5RM or 3RM or watever
Bench Press 8-20x3 @ 50-60% of 1RM
-Lower Body Assistance-
The idea of the accessory day is an experiment for me since I believe Bench Press benefit the most by doing assistant works on all the smaller muscle groups involved in the exercise. Especially for me because my bench press form does not exactly work my tricep and lats thus making assistant exercises indispensable to the overall “utility” of my bench press. The routine isn’t orthodox, placing the 3+1 compound lifts on 3 different days to avoid 1 completely exhausting day. Starting this routine next monday.
[quote]Macmade wrote:
I’m stressed, in the making of a hybrid routine.
Max Effort Lower:
Squat: 135x4, 185x5, 205x5, 255x1, 275x1, 295x1, 265x1
Had a spotter for 275 and 295, they sweared to god that they didn’t help me but it sounds dubious cuz it felt way too easy. Then again, why would two pretty jacked middle-age men lie to me so damn hard? Also, attempted 265 after and could only do 1 rep. Not sure if I’m wore out after the previous “PR” or the “PR” was a joke…
Tricep Pulldown: 72.5x8, x7
After first set, left elbow felt funny. I believe that time I hurt myself with skull crushers left more inconspicuous effect than I speculated.
Chest Supported T-Bar Row: 100x3x8
Alright form. Really lost mood after tricep and squat.
Weighted Pullups: +45lbs x5
A PR, did it only to make myself feel more masculine.
Hyperextension: 70x10, x8
Bleh? A 2+ rep PR for first set so again, another proof that my lower body is getting stronger yet my squat is getting weaker?
Can’t deal with the stress, gonna switch to a Westside-Incorporated Texas Method routine made by me, best of both worlds. I believe that the consequential abnormalty in my squat is the result of extreme=light squatting on DE lower and low volume on my ME lower day. The reason for my +35lbs PR for my squat at the beginning of the routine is inherent in my heavy front squats done on ME day, but I find front squats disgusting. Yet, all the while I’ve made some crucial improvments on my Bench Press with this routine so here is what it’s going to look like:
Volume Squat Day-Monday
Squat 3x5 @ 90% of 5RM
Overhead Press- work up to 5RM or 3RM or watever
-Lower Body Assistance-
Recovery Squat Day- Wednesday
Squat 3x5 @ 80% of volume day
Bench Press - work up to 5RM or 3RM or watever
Deadlift- work up to 5RM or 3RM or watever
Assistance Bench Day- Thursday
Tricep - Do something 3x8-12 reps
Upper Back - Do something 3x8-12 reps
Chest - Do something 3x8-12 reps
Inensity Squat Day- Saturday
Squat- work to 5RM or 3RM or watever
Bench Press 8-20x3 @ 50-60% of 1RM
-Lower Body Assistance-
The idea of the accessory day is an experiment for me since I believe Bench Press benefit the most by doing assistant works on all the smaller muscle groups involved in the exercise. Especially for me because my bench press form does not exactly work my tricep and lats thus making assistant exercises indispensable to the overall “utility” of my bench press. The routine isn’t orthodox, placing the 3+1 compound lifts on 3 different days to avoid 1 completely exhausting day. Starting this routine next monday. [/quote]
That routine you wrote up will 100% fail, that is lower body over kill, upper is fine I guess.
Drop all the lower assistance except hyper extensions on light day. Drop the sets to 2 sets of 5 @ 80% of volume days weight as well for light day. You can play around with upper body by yourself. Also, try 5x5 on your volume day, if it is too much for you, drop to 4x5, then 3x5 if that is too much, I do 3x5 because it works best for me.