DE Bench day
10 x 3 speed bench 3 grips 135 lbs.
DB Floor Press 3 x 10 60 lbs.
T-Bar Rows 3 x 10 70 lbs.
Face Pulls 4 x 20 45 lbs.
Swissball Sit-ups with Miniband 4 x 12
This was my first “real” day at a powerlifting gym and first real day on Westside. I’ve daddled with it before, but now it’s the real deal. I’m so fucking pumped to be at a powerlifting gym. I"m entering a meet in March, and I expect big things this year!
DE Squat/DL day
Speed Box 9 X 2 135 lbs.
(focused more on form)
Speed DL off of plate 7 x 1 225 lbs.
Glute Ham Raises 3 x 10 BW
Reverse Hyper 3 x 10 2 45’s (90 lbs)
Str8 Leg Sit-ups on Glute Ham Bench 4 x 10 with Black medicine ball (10 lbs.)
The Glute Ham raises and the Hyper are the real fucking deal. There is no way for me to describe what the hyper feels like what when the weights go under your face but FUCK. It is hellish work. I love it.
ME Bench Day
4 board press
135 x 3
185 x 3
205 x 3
225 x 3 + 4 chains per side
275 x 1 + 4 chains per side
X 275 x 1 + 8 chains per side
X 275 x 1 + 6 chains per side
275 x 1 + 3 chains per side
275 x 1 + 4 chains per side
Pull-ups 3 x 10: 10, 9, 10
Tricep Black Band Ext. 4 x 10
(30 sec rest)
Face Pulls 4 x 20 45 lbs. (30 sec rest)
Pulldown Abs 4 x 10 90 lbs.
Rotator complex with bands 3 x 15-20
Chest and shoulders are fucking shot from 4 board press.
Nice dude… looks good.
Its cool you got all those chains there. I’d be having a blast.
ME Squat/DL
Manta Ray Box Squats
135 x 3
185 x 3
225 x 3
275 x 1
285 x 1
295 x 1
315 x 1
X 325 x 1
Glute Ham Raise 4 x 10
Reverse Hyper 4 x 10 2 45’s(90 lbs)
Swiss Ball Sit-Ups with Mini Band 4 x 10
ME Bench
Board Press
135 x 3 ( no board)
185 x 3
205 x 3
225 x 3
245 x 3 (3 boards)
265 x 3 "
275 x 3 (4 boards)
295 x 2
295 x 1 (5 boards)
315 x 1 (5 boards)
X325 x 1 (5 boards)
T Bar Rows 3 x 10 80 lbs.
Weighted Dips 3 x 6 55 lbs.
Face Pulls 4 x 20 60 lbs.
Pull Down Abs 4 x 10 95 lbs.
Greek let me know what fed your meet is going to be in…big martin
Greekdawg did you miss out a DE bench day? Notice you did an ME on 16th and ME on 21st. Just feeling strong or was that like the only time you could make it to the gym so you thought you might as well hit the ME?
I like your program seems well structured. Access to reverse hyper, glute-ham, manta ray and chains, man you’re lucky!
(Tell me you don’t have bands, cambered bar and safety squat bar as well?!)
Creed,
We switched around our days, so we had to skip a DE bench day. Surprisngly, the guys at my gym are all about proper rest and recovery.
Now we are on the exact westside day template (M, W, F, Sun) before we were Tues, Wed Fri, Sun.
Yes, we have bands ( a shit load of them), cambered bar, and a SSB as well. 
Big Martin,
I will get back to you on that, but I’m pretty sure its AAPA or some shit like that.
We also have two monolifts as well.
DE Squat/DL Day
Low Box Squat 2 x 2 185 lbs.
Speed Deads off of 100 lb. plate
7 x 1 245 lbs.
Glute-Ham Raises 4 x 12
Reverse Hyper
3 x 10-12 2 45’s + 2 10’s (110 lbs.)
Straight Leg Situps on Glute Ham Bench
4 x 12 with 25 lbs. on chest
Felt great today.
BTW, Big Martin, the fed. and meet is APF Nationals in March at the Plaza Hotel in Las Vegas, NV.
For the Apf I would go with the metal pro squater and Inzer power pants for your breifs…i would say go with metal breifs but that maybe a little much $$$ for your first comp…what bench shirt are you planning on wearing…??..big m
Probably a DD…I don’t really know much about shirts so I’ll be relying your expertise along with Goldberg, etc.
I know I am now using the Titan Fury…so far it is the best shirt i have ever used…i know goldberg just orderd one also…most guys i train with use double denims…i have found a great way to tell if your going to be a denim or poly bencher is to test and see how your negatvie strength is…if you can lower really heavy weight slowly with no problem you will love a denim shirt…if you bench more with a fast ecentric a slight pause and a lot of speed you will like polys better…i seem to be a very speed orianated bencher and thats why i like the poly’s a little better…so i would test out your ecentric strength and make a judgment from there…if your wrong hey no problem just switch shirts…i have tried every kind of shirt lol…big m
ok I will do that on Wednesday…
BTW its AAPF Nationals…I left out another “A”
Sunday 1/25/04 DE Bench Day
Speed Bench 9 x 3 155 lbs.
DB Floor Press 4 x 10 60 lbs.
Weighted Pull-ups 5 x MAX
Face Pulls 4 x 20 60 lbs.
Swiss Ball Purple Band Situps 2 x 12
1/26/04
ME Squat/DL
Squat: no box/knee wraps/belt only
95 x 3
135 x 3
225 x 2
275 x 1
315 x 1
335 x 1
DL
225 x 1
275 x 1
315 x 1
365 x 1
385 x 1
First time using knee wraps and maxing on squat using wide stance. I’m usually used to using a narrower BB-style stance.
DL was a PR.
Why the max on squat and DL? Roll that shit on meet day. Looking good otherwise, keep hitting it
Because my club wanted to see where I’m at…I’ve never maxed on those lifts “competition” style with wraps, etc. and especially never before using a wide stance in the squat.
1/28/04
ME Bench
135 x 5
185 x 5
225 x 3
255 x 3 3 boards
265 x 3 "
275 x 2 "
285 x 3 4 boards
295 x 1 "
315 x 1 5 boards
330 x 1 "
X 335 x 1 " PR
T Bar Rows 2 45’s (90 lbs.) 4 x 10
10, 9, 9, 7
Lock Out Dips (weighted) 3 x 10 85 lbs.
10, 10, 10
Face Pulls 4 x 20 65 lbs.
Pull Down Abs 3 x 10 100 lbs.