My Quest to 1000 Pounds

Page 2 of 2 First 12

  1. Quote Originally Posted by HATEFULone View Post
    Log looks good bro, I've been doing various westside templates since this past spring and I have a log of it that might be of help. I feel that incorporating alot of rear delt and shoulder girdle work has increased my bench significantly, you may want to include more if you have time, just my thoughts, keep up the good work.
    Ya ive been hitting the DB and BB rows hard lately. What exactly do you mean by shoulder girdle? Thanks for the info.

  2. Squat Asst 10/28


    Front Squats
    95x3
    135x3
    185x3
    225x1
    245x1
    275x1 pr

    Goodmornings
    95x3
    135x3
    155x3
    195x3 pr

    Leg Ext
    70x12
    45x20, 15

    BB Shrugs
    265x8, 4, 6

    BB Curls
    45x5
    85x5, 5, 5

    Hanging leg raise
    8, 8, 8, 8
    •   
       


  3. I'm refering to the AC joint and rotator cuff. I have used scarecrows, Blackburn's, band pull aparts, and various others to strengthen the small accessory muslces that most may have never worked, they are also great for injury prevention. Hope this helps.

  4. Quote Originally Posted by HATEFULone View Post
    I'm refering to the AC joint and rotator cuff. I have used scarecrows, Blackburn's, band pull aparts, and various others to strengthen the small accessory muslces that most may have never worked, they are also great for injury prevention. Hope this helps.

    I do some cuff work on my upper DE days. Thanks for the info.
  5. ME Bench 10/30


    BB BENCH PRESS
    45x15, 15
    95x6
    135x3
    185x2
    225x1
    260xFAIL
    255xFAIL
    225x4+1spot pr
    205x9 pr

    TATE PRESS
    45x7, 7, 7

    PUSH JERK
    135x5
    185x3 pr



    I got in a argument this morning that pissed me off, than I forgot my mp3 player so I couldnt get in the zone with all that going on. I was close to getting that 260, about 5 more inches and I would have got it.

    I wasnt even suposed to do push jerks but **** it the bench ****ed up my hole day.
  6. ME Squat 10/31


    Back Squats
    135x3
    185x3
    225x1
    275x1
    315x1
    325x1 pr
    295x1

    Power Clean
    95x3
    135x3
    185xdrop
    185x1
    205x1

    One Arm DB Rows
    100x7, 7
    100x7, 7 pr

    Hammer Curls
    40x10, 10, 10

    Decline rotations
    10x20, 12
  7. DE Bench 11/3


    Speed Bench
    45x15, 15
    95x3, 3, 3
    115x3, 3, 3
    135x3, 3, 3

    Flat DB Bench
    30x50

    Bent Rear Delt Raise
    20x10, 10

    Front Raise
    30x10, 10

    Face Pulls
    40x10, 10, 10

    Decline Situps
    BWx50
  8. DE Deads 11/4


    Clean Pulls
    135x2
    175x2
    185x2
    205x2
    225x2

    Goodmornings
    95x12
    115x12
    135x12

    Leg Ext
    50x25, 25

    Uni Leg Curls
    25x12, 12
    25x12, 12

    Shrugs
    245x12, 12, 12

    BB Curls
    75x12, 12, 8

    Standing Ab Work



    Body weight is 185, this is the heaviest ive ever been.
  9. ME Bench 11/5


    BB Bench Press
    45x15, 15
    95x6
    135x3
    185x2
    205x2
    235x3, 3 pr

    Partial Press (Low End)
    215x5, 5, 3

    BB Bent Rows
    95x5
    155x8, 8, 8 Pr

    Skull Crushers
    100x4, 2 pr

    Tate Press
    50x5, 5 pr

    Decline Situps
    70x5, 5, 5

    DB Snatch
    70x12
  10. ME Deads 11/7


    5in Platform Deads
    135x3
    205x3
    255x3
    295x3 pr
    305x3 pr

    Hypers
    10, 10, 10

    Uni leg curls
    30x10, 10
    30x10, 10

    DB Rows (supported)
    60x10, 10
    60x10, 10

    BB Curls
    45x5
    95x5, 5, 5

    Hang Leg Raise
    5, 5, 5, 5




    My last pr for platform deads was 275x3, that was a long time ago.

    I went pretty light on the rest of the stuff because I'm still sore from Tuesday.

    Body weight was 186 today.
    •   
       

  11. Bench Asst 11/10


    Standing BB Military Press
    45x8
    95x5
    115x3
    135x10pr
    135x9, 8

    BB Bent Rows
    95x5
    175x4, 4, 4 pr

    Dips
    +10x10, 10, 10

    Wide Grip Pull Ups
    +10x5, 5, 5

    JM Press
    35x10, 10, 10
  12. Dead Asst 11/11


    Dead Cleans
    135x3
    185x2
    205x1
    220xfail

    Front Squats
    135x5
    185x3
    245x2, 2, 2

    Hammer Strength Deads
    225x10
    315x4, 10, 8

    Leg Ext
    90x10, 10, 10


    I had to make today quick.
  13. ME Bench 11/13


    Bench Press
    45x15, 15
    95x6
    135x3
    205x2
    225x1
    245x3 pr
    250x2 pr

    Reverse Grip Bench Press
    95x7
    135x7, 7, 7

    Tate Press
    50x7, 7

    Skull Crushers
    90x7, 7

    Hang Cleans
    95x7, 7, 7, 7

    Face Pulls
    80x15, 15, 15

    Standing AB Pulldowns
    60x30, 30, 30

  14. damn. almost every day with PR's. you'll be hitting 1k in no time. good job on the log as well!

  15. Quote Originally Posted by suncloud View Post
    damn. almost every day with PR's. you'll be hitting 1k in no time. good job on the log as well!
    Thanks SC. Westside is awesome and ive only been doing it for a short time so I think I'm seeing the noob gains from it, I'm sure it'll slow down soon.
    I forgot to mention I tried wrist wraps for the first time today and I think they help a lot in keeping control of the barbell.
  16. ME Squat 11/14


    Box Squat (1in Above Parallel)
    45x15
    135x6
    205x3
    225x3
    275x3
    335x5
    355x5 pr
    365x3 pr

    Uni Leg Curls
    35x7, 7, 7, 7

    DB SLDL
    100x7, 7, 7

    DB Rows Unsupported (Straps Used)
    100x7, 7, 7, 7

    Hammer Curls
    25x20, 20, 20

    Planks
    +35x2 sets total time=2min
  17. DE Bench 11/17


    Speed Bench
    45x15, 15
    95x3
    115x3, 3, 3
    115x3, 3, 3
    135x3, 3, 3

    Flat DB Bench
    40x25, 25

    Skull Crushers
    50x15, 15, 15, 15

    Rear Delt Raise
    25x12, 12

    Front Raise
    35x12, 12

    Face Pulls
    90x10, 10, 10

    Hanging Leg Raises
    6, 6, 6, 6



    Pretty boring session
  18. ME Squat 11/18


    Box Squats (1in Above Parallel)
    45x15
    135x6
    225x3
    275x3
    315x1
    365x1
    385x1 pr

    Uni Leg Curls
    50x5, 5 pr
    50x5, 5

    DB SLDL
    110x5, 5, 5 pr

    DB Rows Unsupported (Straps Used)
    110x5, 5 pr
    110x5, 5

    BB Hammer Curls (Bar+40)
    14, 12, 8

    Planks
    +45x3 sets


    The box squats where some what easy, I didn't want to over do it because my back was still sore from the last time I did these. According to the format I'm following I'm supposed to do the same ME move 2 weeks in a row.

    Weighted planks are the ****. I recommend any one who reads this to try them, they are not for the weak.

  19. Just wanted to pop in and say good luck on your quest...next step 1500!!!

  20. You havnt posted up in a while. Still on track here? Looks like you beat 1k easy already.
  

  
 

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