5’s Week Day 1
2 board
10x135
5x180
5x205
6x230
2x255
4x230
5x205
5x180
HS IS-Lat Row
12 x90/side
12 x135/side
12 x180/side
6 x225/side
HS Low Row
8 x90/side
8 x135/side
6 x180/side
Milies
5x95
5x115
3x135
5x115
10x95
V-bar pull downs
10x160
10x180
10x200
10x220
Very tired and the blister ono my hand from fighter pratice yesterday burst during board presses but it turned out okay. Now hoping it can carry forward to deadlifting tomorrow.
5’s Week
Deads
5x135
5x185
5x225
5x255
5x295
6x335
1x365
1x385
3x315
3x315
5x315
I like the idea of the hiking, are you catching your meals, or bringing food?
just checking in Joe. Leaves are starting to turn up here so you two should have a pretty hike !
[quote]Up wrote:
I like the idea of the hiking, are you catching your meals, or bringing food?[/quote]
Will have big breakfasts and then take a bit of food with on the hike and then have dinner that night back at the cabin.
[quote]lil power wrote:
just checking in Joe. Leaves are starting to turn up here so you two should have a pretty hike ![/quote]
I’m looking forward to it.
I hope you don’t mind but I’ll be emailing you tomorrow about some westside questions I’ve been saving up.
Enjoy the mountains, sounds like an excellent way to deload IMO.
5’s week Day 3
Bench
10x135
5x180
5x205
6x230(+1 PR probably)
1x255
1x265
3x230
5x205
5x180
T-bars from floor
12x90
12x135
12x180
12x225
DB Press
8x80
8x90
6x100
DB Rows
11x80
11x90
11x100
HS Decline Press: Rest Pause
135/side 13,8,7 TR:28
HS High Rows: Rest Pause
90/side 10, 8, 6 TR:24
Very tired but but had a pretty good day. Would be nice if it carried over into tomorrows squats. have more to say later.
bench is moving… it may be slow but there is defiantly progress congrats
Joe, you’ve been working it really hard for a really long time. A deload is likely exactly what the doctor ordered!
Squat
10x135
10x185
6x225
3x245
3x265
1x285
1x305
1x325
1x345
1x315
1x315
Nice work Joe. Glad to see the progress. Coming back from injury is no small task. Is there a meet on the horizon for you?
Sat: Mountain Dog Arms
Hammer Curls
10x45
10x50
10x55
10x60
V-bar push downs
14x72.
14x80
14x87.5
14x95
Preacher Curls
12x70
12x80
12x90
9x100
Dips
26, 20, 17, 14 TR:77
Standing BB Curls
8x70
8x80
6x90
CBG
3x12x145
This made my arms feel like they were literally going to explode. I’m still kind of feeling it today but not too badly. Hoping to really push things this afternoon.
3’s week Day 1
2 Board
10x135
5x190
5x220
4x245
2x260
1x275
3x220
5x185
HS Iso-Lat Row
12 x90/side
12 x135/side
12 x180/side
7 x225/side
HS Low Row
8 x90/side
8 x135/side
7 x180/side
Milies
5x95
5x115
3x135
5x115
10x95
V-bar pulldows
10x160
10x180
10x200
10x220
I’m at the point to where I need real spotters to to hit rep PRs.
3’s Week
Deads
5x135
5x185
5x225
3x275
3x315
4x355
1x385
7x315
4x315
3x315
that was kind of tiring.
3’s Week Day 3
Bench
10x135
5x175
3x190
3x220
4x245(+2 rep PR)
1x270
2x245
3x220
3x190
T-bars from floor
12x90
12x135
12x180
12x225
12x180
12x135
DB Press
8x80
8x90
6x100
DB Row
12x80
12x90
12x100
HS Decline Press: rest pause
135 14,8,6 TR: 28
HS High Row: rest pause
100 10,5,3 TR: 18
Very tired, but had a very good day and I’m looking forward to giving out candy tonight.
Sweeeeeet BP PR… a +2 doesn’t come along every day!! nice work Joe…
3’s Week Day 3
Bench
10x135
5x175
3x190
3x220
4x245
1x275
2x245
3x220
3x190
T-bars from floor
12x90
12x135
12x180
12x225
12x180
12x135
DB Press
8x80
8x90
6x100
DB Row
12x80
12x90
12x100
HS Decline Press: rest pause
135 12,7,6 TR: 25
HS High Row: rest pause
100 10,5,3 TR: 18
Back from vacation where I ate way too many giant blueberry pancakes and hiked about six miles a day. I felt weak being back in the gym but after a few days I’ll be fine. I start Westside, as taught by Lil Power, on Sat. so I’m pretty excieted about that. We’ll see how it goes.
DE Lower
12" Box Squats 135+chains 10x2
Sumo speed pulls 135+chains
Conventional speed pulls 135+chains
Sumo GM’s
8x95
8x115
8x135
8x155
Weighted Back extensions bw+chains 3x12
KB Swings 35 3x12
This was surprisingly tiring and I worked up a bit of a sweat trying to move the bar so quickly.
Man, I’ve always been curious about Westside, but, IDK, it seems a bit complicated programing wise and I really like doing the main lifts. I’m looking forward to hearing your thoughts on it.