speed pulls…how many sets and both sumo and conv ?
[quote]lil power wrote:
speed pulls…how many sets and both sumo and conv ?
[/quote]
10x2 for both. Concentrating on speed off the floor and getting my hips through.
too much…pick one or the other and do a form of the other for an accessory
[quote]lil power wrote:
too much…pick one or the other and do a form of the other for an accessory[/quote]
If I switch conventional to acessory work what set/rep ranges should I be working in?
straight leg DL top set of 8 (3 sets going up in weight each set, top set heavy but not maxing)
dimels 3 sets of 20
have you determined your weaknesses?
[quote]lil power wrote:
straight leg DL top set of 8 (3 sets going up in weight each set, top set heavy but not maxing)
dimels 3 sets of 20
have you determined your weaknesses?
[/quote]
My low back is my biggest weakness so far.
DE Upper
Speed bench 135+ dble micro mini’s
3x3
Crazy Bells 135+ 50
3x8
T-bars
8x135
8x180
8x225
DB Press
8x80
8x90
6x100
DB Rows
12x80
12x90
12x100
Face Pulls
3x12x65
Lat Pull Downs
some
First day of doing the band bench and it was suprisingly hard to keep the bar steady.
Looking forward to seeing your Westside progress. You’re lucky to have some great coaching.
[quote]Oldman Powers wrote:
Looking forward to seeing your Westside progress. You’re lucky to have some great coaching.[/quote]
Damn straight I am, getting coaching from a PRO is awesome.
ME Lower
Box Squats 12" Box
5x135
5x185
3x225
3x250
1x275
1x295
Good Mornings
8x135
8x155
8x175
SLDL’s
8x135
8x155
8x175
Weighted back Extentions
3x8x50lbs
Getting used to box squat singles is going to take a few sessions. Weight should go up a bit once I’m used to it.
I would love to see some video of your box squats 
[quote]lil power wrote:
I would love to see some video of your box squats
[/quote]
I’ll try to get that on Monday.
ME Lower
2 Board press
10x135
5x185
3x205
3x225
1x245
1x265
1x275
Crazy bells
3x8x135+2bells(25lbs)
Pendlay Rows
8x155
8x175
8x185
CDB
8x155
6x185
5x185
V-bar pulldowns
10x180
10x200
8x220
V-bar pushdowns
10x80
10x87.5
10x95
Triceps ready to explode.
Do you see a good carry over from the 2 boards to raw bench Joe
[quote]jjackkrash wrote:
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. [/quote]
x2 on this.
STILL seeing PRs in here.
Man, you seem to have made constant progress over the entire last 2 years.
DE Lower
DE Box Squats
135+chains 10x2
Speed Deads
155+chains 10x2
SLDL’s
8x155
8x175
8x185
GM’s
3x12x135
Weighted Back Ext.
3x12xBW+45
Carrying the chains all the way to the gym and back is kind of tiring. I didn’t get that video for Vikki but I’ll do it on Sat.
[quote]JoeGood wrote:
Carrying the chains all the way to the gym and back is kind of tiring. I didn’t get that video for Vikki but I’ll do it on Sat.[/quote]
lol ok, and just think of carrying the chains as your GPP work.
Joe- Im with ya buddy, I carry my 45lbs of chain in and out the gym and just to my car and holy crap…45lb of chain must weigh 100lbs…or at least it feels like it!!
[quote]OldGoat wrote:
Joe- Im with ya buddy, I carry my 45lbs of chain in and out the gym and just to my car and holy crap…45lb of chain must weigh 100lbs…or at least it feels like it!!
[/quote]
Yeah no kidding. I have to carry them from my office to the gym which is about 3 or four blocks.
[quote]FarmerBrett wrote:
[quote]jjackkrash wrote:
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. [/quote]
x2 on this.
STILL seeing PRs in here.
Man, you seem to have made constant progress over the entire last 2 years.
[/quote]
Well I’ve had my ups and downs, mostlly due to an injury but I’m doing okay. How was the trip?