Wednesday
ME Lower
Deads
5x135
5x185
5x225
3x275
1x315
1x355
1x385
GM’s
3x12x135
SLDL’s
3x12x155
Weighted Back Ext.
3x12x55
Hamstrings were trashed from DE day so deads were less than outstanding.
Following to steal ideas. That’s solid work Joe.
james
Nice work Joe. Westside gives lots of options. Enjoy.
You train solo, right? I would think Westside would be hard without a training partner.
Am I the only one that thought this was Lil Ps log?
Enjoy your new program!
[quote]kpsnap wrote:
You train solo, right? I would think Westside would be hard without a training partner.[/quote]
You are absolutely right in regards to ME Upper work. Just going to have to adapt and move on though.
Me Upper
Bench+Chains
Bench
5x135
5x185
3x205
1x225
1x245
Crazy Bells
3x5x155+ bells
CGB
3x8x135
HS Iso-Lat Row
12x135
12x180
6x225
Dips
3x8xBW+45lbs
V-bar pushdowns
Lots
Doing the crazy bells after the ME lift kills my arms and chest. At first I didn’t think Westside would have enough reps but boy was I wrong.
[quote]Up wrote:
Am I the only one that thought this was Lil Ps log?
Enjoy your new program![/quote]
Whoops didn’t mean to mislead anyone.
Here is Joe’s squat form video
DE Lower
Speed Squats
10x2x135+chains
Speed Pulls
10x2x155+chains
GM’s
8x155
8x175
8x185
SLDL’s
10x135
10x165
10x185
Back Ext.
3x12xBW+chains
So far DE days are far moe taxing than I thought they would be. Hopefully thats no just me that feels that way.
Nice work in here…did you ever think about replacing the DE days with repetition method days?
Whens the next meet?
The chains looked diesel. Crazy Bells? Is that something to destabilize the bar to work stabilizers? Whatever it is, we need a video. 
Great work in here.
Couple of things from the vid: what shoes are you wearing? don’t appear to be flat soled. I would go with Chucks or Sambas or skateboard shoes. also, seems like at the top there is still a fair amount of chain on the ground, but hard to tell, I would make sure there is at most 1 or two links. Otherwise looking good.
[quote]PeteS wrote:
Couple of things from the vid: what shoes are you wearing? don’t appear to be flat soled. I would go with Chucks or Sambas or skateboard shoes. also, seems like at the top there is still a fair amount of chain on the ground, but hard to tell, I would make sure there is at most 1 or two links. Otherwise looking good. [/quote]
The chains are 5 feet so in theory only a link or two should hit the floor at the top but I’ll double check because I don’t want more than that for certain. I also forgot to bring my chucks which is why I’m squating in regular shoes.
I appreciate the suggestions. I’m going to need all I can get.
[quote]MattyXL wrote:
Nice work in here…did you ever think about replacing the DE days with repetition method days?
Whens the next meet?[/quote]
I have thoguht about it but right now I’m still learning how to properly do the DE days. Once I have then I’ll swap De for RE every now and then to keep things moving.
[quote]jjackkrash wrote:
The chains looked diesel. Crazy Bells? Is that something to destabilize the bar to work stabilizers? Whatever it is, we need a video.
Great work in here. [/quote]
yep, its where you suspend kettle bells from a bar by micro mini’s.
Tuesday: DE Upper
Speed Bench with Bands
10x2x135+double micro minis
Crazy bells
8x135+bells
4x155+bells
3x165+bells
T-bar Rows from fllor
8x135
8x180
8x225
4x250
8x180
DB Bench
8x80
8x90
5x100
DB Rows
12x80
12x90
12x100
V-bar pulldowns
10x160
10x180
10x200
6x220
Again I’m surprised at how tiring band work can be.
I seem to remember your squat stance was fairly narrow, does the fact that you’re doing Westside mean you’ve had to widen it? (I couldn’t see from the side on the vid)
I found box squats quite hard to do because I have a narrow squat stance and couldn’t do them without rocking back and forth on the box. I couldn’t grasp the whole “sitting back” thing.
The crazy bells sound interesting, where do you feel them?
[quote]FarmerBrett wrote:
I seem to remember your squat stance was fairly narrow, does the fact that you’re doing Westside mean you’ve had to widen it? (I couldn’t see from the side on the vid)
I found box squats quite hard to do because I have a narrow squat stance and couldn’t do them without rocking back and forth on the box. I couldn’t grasp the whole “sitting back” thing.
The crazy bells sound interesting, where do you feel them?[/quote]
I’m “trying” to widen my squat. I can tell the day after I do my box squats as my inner quads are really sore.
Teh crazy bells are weird. They kill my triceps and the day after I do them I am sore in a lot of little spots on my chest and torso.
Solid work on the bench. How do you like the bands? What is the purpose of the crazy bells? Chaos training?
I found box squats really, really hard when I first started but the cues are getting a bit easier now. Agree on the inner parts of the leg being sore.
james