[quote]BlackLabel wrote:
bignate wrote:
i have not, maybe ill do that in the fall, i still havent decided if i want to squat wide or narrow permanently yet, so i think westside will be good to do. Also i love the bench setup they do i did it yesterday and it was smashing. If i run a specialized program for squat or bench it would be in the fall cuz i wont have a sport then either
Fuck football haha
lol yea, the coaches want me to play again, I kinda just gave them the middle finger.
You should really start to get into boards w/ westside, they fuckin rock.[/quote]
im gonna use close grip 2-4 boards as my tricep movement for bench days, what would u suggest as my ME movement rotation for upper body, probs 3-5 exercises
[quote]bignate wrote:
BlackLabel wrote:
bignate wrote:
i have not, maybe ill do that in the fall, i still havent decided if i want to squat wide or narrow permanently yet, so i think westside will be good to do. Also i love the bench setup they do i did it yesterday and it was smashing. If i run a specialized program for squat or bench it would be in the fall cuz i wont have a sport then either
Fuck football haha
lol yea, the coaches want me to play again, I kinda just gave them the middle finger.
You should really start to get into boards w/ westside, they fuckin rock.
im gonna use close grip 2-4 boards as my tricep movement for bench days, what would u suggest as my ME movement rotation for upper body, probs 3-5 exercises[/quote]
I think cycling threw the boards would be best for you right now. Id do atleast 2 rotations with the boards, and then go onto something like Floor press.
[quote]BlackLabel wrote:
bignate wrote:
BlackLabel wrote:
bignate wrote:
i have not, maybe ill do that in the fall, i still havent decided if i want to squat wide or narrow permanently yet, so i think westside will be good to do. Also i love the bench setup they do i did it yesterday and it was smashing. If i run a specialized program for squat or bench it would be in the fall cuz i wont have a sport then either
Fuck football haha
lol yea, the coaches want me to play again, I kinda just gave them the middle finger.
You should really start to get into boards w/ westside, they fuckin rock.
im gonna use close grip 2-4 boards as my tricep movement for bench days, what would u suggest as my ME movement rotation for upper body, probs 3-5 exercises
I think cycling threw the boards would be best for you right now. Id do atleast 2 rotations with the boards, and then go onto something like Floor press.[/quote]
would you start with 4 and move down to 0 or opposite, also should i do any with a close grip?
[quote]bignate wrote:
BlackLabel wrote:
bignate wrote:
BlackLabel wrote:
bignate wrote:
i have not, maybe ill do that in the fall, i still havent decided if i want to squat wide or narrow permanently yet, so i think westside will be good to do. Also i love the bench setup they do i did it yesterday and it was smashing. If i run a specialized program for squat or bench it would be in the fall cuz i wont have a sport then either
Fuck football haha
lol yea, the coaches want me to play again, I kinda just gave them the middle finger.
You should really start to get into boards w/ westside, they fuckin rock.
im gonna use close grip 2-4 boards as my tricep movement for bench days, what would u suggest as my ME movement rotation for upper body, probs 3-5 exercises
I think cycling threw the boards would be best for you right now. Id do atleast 2 rotations with the boards, and then go onto something like Floor press.
would you start with 4 and move down to 0 or opposite, also should i do any with a close grip?
[/quote]
Where exactly is your weak point on bench, if any.
mostly speed off the chest, usually half way up though, and i figure benching close will do two things: be easier on my fucked up shoulders, help my triceps which will help my regular bench anyways
Where exactly is your weak point on bench, if any?
cleans:
135x5
165x3
205x1
235x0 missed it by an inch so i did like 3 high pulls with this weight
165x5 singles cleans are not a high priority right now, they will be more during the summer
did 3 sets of bd curls waiting for coach to rotate stuff
squats:
135x8
185x8 PR (+10) my form is finally feeling good and this weight felt easy, no more pussy high box squats, thursday ill try for 195x8
155x8 real deep
pulldowns
90x8
13-x6
170x6
210x6
did some barbell curls and wrist curls
stifflegged deads
135x10,10 really working on stretching the hams, and using low back well beltless work
squats
45x10
135x8 felt heavy but i didnt care
195x10 PR
145x8,8 quick sets
i guess i just wasnt warm enough which happens alot, ill be pushing for 225x10 soon, probably 205x8,10 next week if all goes well
dumbell stiff leggs
25’sx10
50’sx10,10
single arm cable row
50x8
70x8
50x10
leg curl
90x10
135x10
180x10,10
hex bar deadlift, focusing on quads
135x10
185x8,8 really intense burn in quads
banded rack pulls #1, 2 pins lower from where i was previously working this seems to be a good sticking point its about 3/4 up on my shin
45x10 add bands
45x3
135x3
185x3
225x1
275x1
315x1 (pr -2 pins)
280x1,1
275x1 how should i calculate 90% when using bands? the 280’s felt really heavy for 90%
pendaly rows
125x3
175x3
195x3,3
175x3,3
shurgs (srict)
135x10
225x10
275x10
kroc rows
100x22 each arm
did some decline situps, i think i should have around 475 from the floor once i get these rack pulls up to 365. then on to 500
as of the moment im 239, tomorrow i start dieting again trying to lose another 10-15, so tonight is my last good meal haha. training is awesome i was a little burnt out so i took 3 days off and it really payed off with my track meet as well yesterday had personal records in shot and disc for outdoor season then 30 pound pr in deads hehe
missed it by an inch so i did like 3 high pulls with this weight
then 30 pound pr in deads hehe