Westside Rules

[blackbeard]

ME squat/dead

suspended GM's
barx10
135x5
185x5
225x3
275x3
295x3
315x1
335x1
365x1
405x1
425 fail
i think i set these up just a little too high as they seemed rather easy compared to last week the only power rack in my gym sucks as the holes are cut rather far apart..these are still new to me though..

front squats 3x3@315
pull throughs 3x10@110
seated leg curl 2x10@115
roman chair leg raise BW 2x15

[blackbeard]

Bench Day

warmed up- up to 275x3

2-board press
225x3
245x3
265x3
295x3
305x3
325x1
355x1
365x1
had more in me but called it there as this was the first time using boards

Incline BB press 2x10@225
Tate Press 30'sx10 40'sx10
Rope Pushdowns 4x10 @130

threw in some calves for the hell of it

[blackbeard]

upper back/bi's

chins bw 3x5
chest rows 4plates 3x10
Hammer High Rows 1x8 5 plates per side>>>>drop set 5pps x5, 4ppsx8, 3ppsx8, 2ppsx20

Bi's
preacher curls (on plate load machine) 55x3x10
cable curls 110 1x20

thats all..had a bad headache but was able to get through it..
forgot did some shrugs too no rest inbetween sets just long enough to chnage weights
225x10 315x10 405x10 495x8 315x20

[blackbeard]

DE Squat/Dead

all sets were timed 50-60 secs rest
speed squats
9x2 @300

Rack Deads from the knee
3x10@405

seated Dbell press 70's 3x10
Back Extensions BW 2x10
Ab pull downs bunch of weighted sets for 10-20 reps (total of about 5-6 sets)

[blackbeard]

ME Bench

3-board press: warmed up on reg flat bench to 225 then hit the board
225x3
275x3
295x3
315x3
335x3
365x1
405x1
425x1 (good grind)

Incline BB 2x8@225
Tate Press 2x10@35's 1x12 @35
side laterals 20's x12 30'sx12x2
rope pushdowns 3x15@110

my tri's were absolutely fried after hittng the boards
did some calves for shits and giggles

[blackbeard]

Speed Squats

6x2@250
2x2@275
all sets timed 60 sec or less rest

Rack Deads
225x5 315x5 405x5 405x7 315x15
short rest periods as well

seated leg curls 2x12@90

Seated Dbell Press 70'sx10 80'sx10

Abs:
Roman Chair Leg Raise BW 2x15
Ab Pull downs 5 sets varying weight reps 10-20

[blackbeard]

ME squat/Dead

high box squats (slightly above parallel)
barx10
135x10
225x8
275x3
315x3
365x3
405x1
455x1
475x1
495x1 (was assisted but couldnt tell how much so ill just list it..this will be my goal next time i hit this box)
315x5

Arched back GM's 3x8@225
Pull throughs 2x8@120 1x10@120
Back raises BW 1x15
seated leg curls 45 x30 90x15
Roman chair leg raise 3x12@BW
Side bends holding 45 just worked continuosuly for a few mins

[blackbeard]

ME Bench

warmed up on flat bench to 225
3-board press
225x5
275x3
295x3
315x3
365x1
405x1

Incline BB press 2x8@225
Tate Presses 2x10@40's 1x15@40's
Side Lateral raise 30's 2x10 30's 1x12
Rope Pushdowns 3x12@120

[blackbeard]

Back/bi's/abs

chest support rows 1plx20 2plx15 3plx10 4plx8 5plx6 6plx5

Hammer high row 4ppsx8 4ppsx8 5ppsx5>>>drop set>>>>4ppsx6-7? 3ppsx8

preacher curls plate load machine (still going light) 3x15@55

Cable curls 110x1x20

pull down abs about 4-5 sets 20-6 reps
very quick workout

[blackbeard]

DE Squat/Dead

speed squats 6x2@275 1x2@315
all sets timed 60 secs or less
weight felt extremely light

speed pulls (45 secs rest)
6x1@275 again felt light
i think my abs are getting stronger and its paying off with my pulls..then again maybe its just the holiday lol

seated leg curls 90x12 115x10 125x8
seated dbell presses 80's 2x10
Ab pull downs 5 sets up to 110 for 8

damn gym was so crowded had to weight for MR biceps to get out of all 3 squat racks..bad sign for things to come in teh new year LOL

[blackbeard]

ME Squat/Dead

Suspended GM's
barx10
135x8
185x5
225x3
275x3
315x3
365x1
405x2<<< Rep PR
425x1<< PR
455x1<< PR
475x1<< PR huge 70 lbs PR..next week im going to drop one notch in the rack and see how i do

pull throughs 3x8@160
seated leg curls 2x15@90
Back raises holding a 25lb plate 2x10
Leg raises 3x12@BW

[blackbeard]

ME Bench

CG Bench (hands jsut outside the smooth)
barx10
135x10
185x8
225x5
245x3
275x3
295x3
315x3
335x1

4board press
365x3
405x2
i was fried and spotters were hard to come by

Tate Presses 40's 3x15
Side laterals 30's 3x12
Rope Pushdowns 120 3x15

[blackbeard]

DE Sq/DL

Speed Squats 14 inch box
all sets 60 sec or less
6x2@300
1x2@315
1x2@385

Speed Pulls
all sets 60 sec or less
6x1@295

Chest Rows
1pl x15
2plx12
3plx10
4plx8
5plx6
3plx13

Side bends holding 90 lb bell 3x10

the new Squat box is a great piece of equipment..Inzer groove briefs came in te mail today of course after i was finished with my training..lol..good fast workout squats and pulls were explosive..im happy with the training so far!!!!

[blackbeard]

ME SQ/DL
i know i said i was dropping a little lower but i didnt..the urge to move weight hit me when i walked in the gym..next time i do these I AM going to drop it one notch and work my weight up..more PR's today...

Suspended GM's
barx10
135x8
185x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1 <<< PR
515x1 <<< PR
535x1 <<< PR

Pull throughs 160x10x3 120x15x1
Seated Leg Curls 5 second negative 90lbs. 2x5
Ab pull downs worked up to 100x10
side bends 90 lb bell 2x10

[blackbeard]

ME Bench

I was a little disappointed today on my heavy weight my from seemed to get a lil sloppy..nothing like getting loose when youre about to push that weight back up..i dont know why i didnt stay tight!!!!! anyway im gonna work on it..and Thnks to PB for the videos on the correct set up..heres todays action..one other thought as well i think i do better with a few more sets in between i dropped a few out but i think im better off doing smaller jumps..you live and learn..

3-board press
bar x10
135x8
185x6
225x5
275x3
315x3
365x1
405x1 <<<< got loose here and wasnt happy with my form so i dropped down
275x9

tate presses 40'sx15 40'sx19
skulls 95x10x3
i did some biceps cable curls high rep sets
forgot to put these in i did side laterals 30's x12x3

[blackbeard]

DE SQ/DL
lose inzer power pants were added and will be used from now on

Speed Squats 14 inch box 60 secs or less all timed
10x2@250

Speed Pulls all timed 45 secs
6x1@315

Pull Throughs 2x15@120
Hammer High Rows 4x10@ 3 plates per side
Ab pull downs 5 sets up to 100x10

[blackbeard]

DE Bench

speed bench 60 secs rest between sets
3x3@205
5x3@225

BB front Press 135x15x1

lockouts (Dawgy recco )
3 inch range of motion
315x10
365x8
405x5
455x3
495x3 good grind on 3rd rep

chest Rows
3 plates per side x10-12x 4 or 5 sets cant remember

[blackbeard]

ME SQ/DL

Box Squats (15 inch)
barx10
135x8
185x5
225x3
275x3
315x3
365x3
405x2
455x1
495x1 <<< PR smoked it..i left an easy 20lbs in the gym ill get it next week and then some

have to remember to take my time between sets..have to get the BB'ing mentality out of my head a few times with the heavier sets i was getting my belt ready after only 2 mins

Arched back GM's
275 2x6
225 1x10

Back raises 3x20 5 reps with BW then 10 reps with 25lb plate then 5 with BW
Hanging Leg Raises 3x12@BW
Incline sits with a hold 2x15@BW

[blackbeard]

ME Bench
Looking for my 3RM on the 3board today sort of found it..

3-Board Press (pinky inside the ring)
barx10
135x8
185x5
225x3
275x3
295x3
315x3
335x3
365x3 spotter nudged the bar as i was grinding the 3rd rep


Flat Tate Presses
35'sx15
40'sx15
45'sx12
50'sx10
60'sx8

side Laterals 30'sx10x3 i think these are hrting my elbow area so i may switch to the side lateral machine as use that for awhile

Biceps-bunch of sets on the cable curl (took 6 mins super high reps)

[blackbeard]

DE SQ/DL
speed squats (14 inch box)
all sets timed to 60 sec or less
10 sets of 2@275

Speed Deads timed 45 secs or less
6x1@315

Pull Throughs
160x15x2
180x15x2

Hammer High rows
3pps x10x4 minute rest

ab pull downs
3x10@110

Back Raises Hard squeeze of the glutes
BW x20
35l lb plate x12

[blackbeard]

sun DE Bench

no training personal reasons

[blackbeard]

ME SQ/DL
Box Squats (15 inch box)
barx10
135x8
225x3
315x3
365x3
405x3
495x1
525x1 <<< PR felt good had some more left..i dont mind working my way up but i still havent gotten to a weight where ibve had to truly test myself and grind it out..but ill get there

GM's 2x6@275 1x8@275

Pull Throughs 2x15@160 1x13@190
Ab pull downs 4 sets reps 8-20
Back Raises bwx20 35lb plate x15

[blackbeard]

ME Bench

CG Declines (pinky inside the ring)
barx20
135x10
185x8
225x5
275x3
295x3
315x3
335x1
365x1
385x1 <<< PR should have attempted 405 but my tendonitis was acting up so i stopped there

Flat Tate Press short rest 70-80 sec
3x8@55's

Chest Rows 4pps
5x8

Shrugs 2x10@405

Cable Curls quck warm ups 3 work sets of 15-25 reps with short rest

[blackbeard]

DE SQ/DL

Speed squats 14 inch box
all timed 60 sec or less
300x2x8

Speed Deads 45 secs or less
315x1x3
365x1x2
felt something go on my low back on the second set..thinking about it my form was totally off hips locked to early and i dumped teh weight all on the low back..spent the rest of the session stretching back raises, leg raises and very light pull throughs..its feeling better already i think its just a sprain rather than something major..i will be stretching hard and hitting some ultra sound over the next few days and if need be ill skip ME sq/dl on mon ( its hard for me not to do something but its better than trying to lift heavy IF there is an injury)!!!

[blackbeard]

DE Bench

Speed Bench timed 60 secs or less
8x3 @185 + minis doubled over the bar

Lockouts 3 inch range of motion
315x5
365x5
405x5
455x3
495x3
525x3
545x3

Front Plate raise 45 x2x15

Chest Row 4pps 4x6
hanging Leg Raises BW 2x12
make shift rev hyper BW 2x15
just doing these to get some blood in the lower back and its feeling a lot better..I prolly could have squatted today but ill take the rest and heal up