Keepin it simple Wendler 5-3-1 Log

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    ME upper body

    Bench Press
    warm up
    45 x 10
    135 x 6
    165 x 3
    195 x 3 ( knew i was doin good)
    working sets
    225 x 3
    225 x 3
    hit my reps for the coan cycle for this week.

    tricep assistance
    close grip pause floor press
    3 sets 185 x 4
    1 set 185 x 5

    Lateral Raise one arm
    25 x 10 x sets both arms

    Face pulls seated gripping the handle
    3 x 15 75lbs

    Overhead straight bar pulldown
    2 x 25 with 65 lbs

    Zig Zag Bar pulldown
    2 x 25 with 50lbs

    Hytrophy work
    Flyes
    4 x 5 with 40-90 lbs

    DB Curls
    2 x 10 50s

    Face Curls
    2 x 10 65lbs

    Cable Curls forward lean with postior chain.
    140 x 12
    170 x 12

    Ab work... next week gotta hit 235 x 2 for my ME movement. heavy board press on assistance day Thurs... Overall today felt damn good set a couple not important PRs. Would likie to get my diet back on track stomachs been hurting and super bowl didnt help.. also the board press using them this time around with the actually pause and not touch and go has already triggered my mind to pull apart the bar and stay tight threwout the movement.

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    ME lower body..

    deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    425 missed
    felt way to overtrained on deads skipped the band deadlift will wait till next thursday and start the coan cycle again for 9 weeks.

    straight leg good mornings
    95 x 5
    95 x 5
    115 x 5
    125 x 5

    Hamstring curls seated
    3 x 8 with 70lbs

    abs and done.... tommorow is full of homework and an off day.. lets hope bench still keeps going good on assitance day.....Grip isnt a problem on deadlifts i just plateaued but i matched my previous best with strap DL without straps so for 9 weeks that was good.9 more weeks i hope i can finally pull 455 at 180 raw.
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    Assistance Day.

    4 board press
    weight rep sets
    135 x 5 x 2
    185 x 3 x 1
    ^that seems to be a really good warm up for me for board presses after stretching^
    working sets

    3 board press
    235 x 3 x 2
    ******* seems to be struggling so ive just been hitting what i need to on regular benching using the coan program for the same reps/sets of boards

    Tricep movement Seated DB extentions focusing on speed
    65 x 10
    75 x 10
    85 x 10
    95 x 10 (PR standing or seated)

    2 back movements

    Zig zag bar pulldowns
    3 x 8 with 120

    DB rows
    2 x 5 with 110s
    i did these second cuz i get the 120 x 5 the highest the DBs go so i wanted to pre fatigue my back..

    Tricep Pulldowns
    overhead v bar pulldowns
    1 x 25 with 65 lbs
    One arm tricep rope pulls
    1 x 25 each arm with 30lbs
    Zig Zag bar pulldown
    1 x 50 with 50 lbs

    Cable Flyes
    3 x 15

    things different then a normal WSBB template is the 2 back movements today instead of 1 on ME day because today isnt as hard as ME. Flyes seem thrapeutic for my shoulders. High amount of pulldowns are so triceps dont fatigue while benching. and 4 board is a good warm up tool and i dont do DE bench it doesnt help me. thats it DE squat tommorow, i feel that does help lol
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  4. Senior Member
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    DE Lower Body

    Box Squat
    6 x 2 185

    Deadlift speed
    3 x 2 (225) reinforced technique.

    Kneeling hamstring curl
    50 x 15
    60 x 12
    70 x 10
    90 x 8

    Stiff Leg Pull Throughs
    3 x 8 185

    100 overhead crunches.. on machine

    overall deadlift technique i had gotten sloppy it felt very explosive today.. i hope i dont stay sore to long to mess up my DL on Tues.. Abs are feeling stronger than ever. Will post picture of squat box to see if its low enough in PL section
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    ME upper body

    Bench Press
    bar x 20
    95 x 5
    135 x 5
    165 x 3
    195 x 3
    205 x 1
    working sets
    235 x 2 Fing bar bent again!!! i think jumping on it and straighting it weakened it but it worked for a couple weeks... it just had the bend that got worse per set that made it do funny things imaging unracking a bar to bench that u heav squatted on and it looks like a umberella.. no question i would gotten 3 if it was not bent. ordering a new one soon.
    240 x 1 once again had 2 but the bar was bent shoulda just done 235 again,so i did.
    235 x 2

    overall had some serious **** going on and mind was towards lifting but i hit the reps so i was happy. i woulda had 3 reps if it wasnt bent no question..

    Weakness Assitance
    C.G. Floor Press
    3 x 6 185 these were paused

    Face Pull
    70 x 15
    85 x 12
    85 x 15

    lateral DB Raise
    25 x 10 per side these were clean crisp and almost supersetted felt really good.

    Overhead v bar pulldowns
    2 x 25 with 65 then 85 lbs

    Zig Zag bar pulldowns
    2 x 25 with 55 then 75 pounds...

    skipped the 6 biceps sets and 4 flyes since i did that rep at 240 on the bench and the bent bar made me strain harder... no signs of OT yet even tho im doing 2 heavy movements for bench a week.
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    ME lower body was week 1 of coan DL routine
    Deadlift
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    all double over hand
    365 x 2 working set this was tough idk if its smart to do another cycle i think im gonna deload every couple weeks and if next week goes really bad i might do the squat cycle instead.

    didnt do band pulls because im not ramping up the volume yet my 2nd move woulda been rack pulls or band pulls for 3 x 3

    Good Mornings stiff leg
    95 x 5
    115 x 5
    135 x 5
    form was excellent and felt pretty good.

    hamstring single leg curls
    3 x 10 70 lbs

    Hanging leg raise
    3 x 15

    oblique twists
    3 x 15 80 lbs on the machine..

    thats it for today eating has been in **** friends in some trouble and its ****ing me up im tryna keep threw it tho
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    Assistance workout

    Close Grip Board Press

    4 board (warm up)
    135 x 5
    135 x 5
    185 x 3

    3 board
    185 x 3
    225 x 1
    workin sets
    240 x 2 x 2 sets.

    Seated DB Extentions
    75 x 12
    85 x 12
    95 x 12 PR
    100 x 12 PR
    i woulda needed the 120 to struggle this was so easy

    DB rows
    3 x 8 with 110s got lazy and ****ed up my lower back on one set its screaming

    Seated rows
    185 x 12
    215 x 12
    245 x 8 whole stack PR

    overhead v bar tricep pulldowns
    2 x 25 65, 80 lbs

    Zig Zag bar extentions
    75 x 25 reps
    50 x 25 reps

    done for the day shoulders felt pretty good burn so didnt do flyes.. was thinking about biceps but was pretty drained after this esp with my back hurting.. might do a extra workout such as biceps tommorow because my back is hurting from the rows might not be able to squat.
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    no DE lower body... grandma is in the hospital,lower back hurt brutally from pulling it doing DB Rows and i felt overtrained in the squat/deadlift. I will probably be squatting tuesday.
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    Another day with my grandma at the hospital had very little sleep and had to wait 6 hours between 1st and 2nd meal.. To top it off i over slept on my nap and my gym was closed when i got up but just lifted at home and im becoming more and more convinced i need a power rack and ill cancel my gym membership...

    ME upper body.
    Bench Press
    45 x 15
    95 x 10
    135 x 5
    165 x 3
    205 x 1
    215 x 1
    Working sets
    240 x 2
    240 x 1
    still breaking in the new bar and i feel a bit Overtrained in the shoulder im cutting out ths weeks assistance days as my ******* still felt easy and powerful at 240 on the first rep..

    Reverse grip Floor Press
    185 x 6 x 2 sets
    195 x 6 x 1 set PR
    i did these instead of C.G floor press because it keeps stress of front delts and doesnt go all the way down which would hurt shoulders....

    Ez Bar Floor Extentions
    105 x 15 x 3 sets
    i started with 45 pound plates per side then 35 then 25 but kept the weight on the bar at 105lbs..

    Rear Raises
    25s x 12 reps x 3 sets used the plates..

    didnt do my pulldowns, or lateral raises im trying to keep assistance work down as my coan cycle is ending. Might need to use Board Press as ME movement if bench starts feeling harder... but the floor extentions and reverse grp press gave a hell of a pump without doing pulldowns...

    will be squatting wednesday. week 3 of coans 12 week cycle.
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    ME Squat using coan routine for ME movement for now at least.

    Squat
    235 x 8 x 2 sets..

    High box squat ( this is a lil above parallel)
    195 x 5
    225 x 5
    easy and good form but lower back for burned out after this

    45 degree back extentions
    45 x 8
    90 x 5
    90 x 5

    Oblique plate twists to faiulre with 45s, 35s and then 25s
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    Assistance day upper body...

    C.G. Board Press
    warm up 4 board
    135 x 5 x 2 sets
    185 x 3 x 1 set.
    3 board
    185 x 3 x 1 set
    205 x 1 x 1 set
    working sets
    225 x 4 x 2 sets
    felt pretty good i was contemplating skipping them this week but i did them and cut out assistance work.. elbow hurt like a bitch.. i did the first set without a spotter and the board fell of after 4.. 2nd set i had to wait like 10 mins for a spotter i hit 4 stalled on the 5th... Monday im going for 250 x 1 which isnt a max depending on how easily/if i hit that i will see if i will deload or not.

    Slight decline Floor ez bar extentions
    115 x 8
    105 x 10
    95 x 15

    DB seated cleans
    30s x 10
    40s x 10
    40s x 10
    just started doing these i focus on the clean more then the shrug.. felt pretty good.

    Bent handle lat pulldowns
    110 x 10
    120 x 10
    140 x 9
    idk what the hell the bar is called but it hits the upper back amazing.

    Vbar pulldowns behind the head
    75 x 25
    90 x 15 PR
    Zig Zag Bar pulldowns
    50 x 30
    60 x 30

    Hammer Curls
    55 x 10 x 2 sets got 9 on the last set.

    thats it will do abs good mornings and hamstrings tommorow. maybe throw in some cardio.. Weights at a steady 183.. Id happily keep it there and lean out a bit and keep getting stronger not really looking to gain. will post agin tommorow
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    Lower body assistance.

    Good Mornings stiff legs
    45 x 10
    45 x 10
    ^warm ups ^
    95 x 5
    115 x 5
    135 x 5
    155 x 5

    Prone Hamstring Curls
    4 x 8 with 90 lbs

    That was it... Will see how ME squat goes on tuesday, if all goes well ill prolly add a fat pin pull set of 5 to this routine and some quad and calf work... If it doesnt go well and i feel like im not recovered ill drop this day..

    I didnt do abs or quad/calf work because my elbow ****ing KILLS! from coming down to high on a close grip board press!! icing it and hoping i can hit my single on 250 monday.
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    ME upper body....

    Bench Press
    45 x 10
    95 x 5
    135 x 5
    165 x 5
    205 x 1
    225 x 1
    working sets
    250 x miss
    250 x 1

    assistance work
    Reverse Grip floor press
    135 x 5
    185 x 6
    195 x 6
    205 x 6 PR
    all were pretty easy.

    DB Cleans Seated
    40 x 10 reps x 3 sets.

    Rear Delt Flyes
    3 x 12 with 25s

    Tricep Vbar pulldowns behind head
    75 x 25
    85 x 15
    95 x 1o PR this was whole stack

    Reverse Grip Straight bar pulldowns
    2 x 25 with 50lbs

    Abs and done....

    my elbows were still hurting from coming down to high on the board press combine that with a month of heavy assistance and heavy full ROM days i need a deload too or at least lower the weights, was hoping for 2 singles on 250 got 1 overall it wasnt bad..I felt great with 225 felt like i could hit 5, but when i got to 250 pulling the bar apart felt impossible with my elbow killing me. However it was great coming off my chest i have improved significantly with off the chest strength... Im skipping assistance day for upper body this week and starting a mini coan cycle (at his 6 week point) doing 2 x 5 with 205 next monday and working back up over several weeks to 270... last time my bench was this high it was using sloppy bodybuilder form with shoulders rolled forward and no arch.. overall feeling great with my routine i got strength is going up on bench and my form is really good. Squats im getting below parallel and Deadlift form is on and i pulled my pervious max without straps at 440... i just need to step the cardio up and keep my weight in the 175-180 range...
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    Used this deload from DeFranco in the past will use it again on thursday want to post it here so i dont forget will be doing it thurs..

    warm-up=bikex10minutes

    1A)Bench worked up to 60% of 1rm for 5

    2A)Pushups 2x12

    3A)Lat pulldown 2x12
    3B)Facepull 2x12

    Empty barbell curlsx100

    cardio-130bpm for 30 minutes
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    ME upper body...

    warm up- tons of stretching..
    45 x 10
    95 x 5
    135 x 5
    185 x 3
    225 x 1
    now remember this is 5 pm at a commerical gym. some lady had to work in with me doing stiff leg deads.. between all this.. now this lady was in her 50s and supersetting stiff leg deads with weighted lunges, i was admired by her effort so i didnt have a problem.. i did have a problem with this Dbag doing 55 sets of upright rows and db presses with 40 lbs in the power rack???WTF! im sure he needed alot of shoulder work to go with his bench and curl 5 days a week routine.
    anyways now he finishes and i get the power rack..
    working sets
    255 x 4 1 short of my coan cycle and i was pissed so i figured i respond better to singles
    275 x 1 nailed it
    295 x 1 nailed it a lile struggle 3/4 the way up..
    315 MISSED couldnt really pull the bar apart like ur suppose to because of elbow pain.. and let my abs loose on the way up... next week ill skipp the 4 reps on 255 and go for 1 and pyramid up to 315 doing singles.. Then drop and try to hit my numbers for the coan cycle..
    last working set
    255 x 5 hit my reps ive noticed threw my brief squatting career that if i work up with singles and do a drop set at my aimed amount of reps it feels alot better then working up and repping it out..

    Hamstring Curls seated
    90 x 10
    110 x 10
    130 x 8
    150 x 3 idk why i even tried this lol

    Back extentions 45 degrees
    BW+90 x 3 sets of 6 reps

    3 x 25 rotating oblique machine with 80lbs.

    done possibly cardio tommorow.
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    Upper body deload

    Bench Press
    2 x 6 135 lbs
    this was the highlight of my day as i realized that the commercial gym benches suck D!ck and thay if you do bench at a commercial gym and are a powerlifter use the power rack.. Adjustable j hooks are amazing.. I used the DB Bench in the power rack to bench it was a lil lower to the ground but it felt way better using this..

    Push ups BW 2 x 12

    Lat Pulldowns single handle
    2 x 12 with 215 and 245 lbs ( use the chest flye station and take the box squat and do pulldowns this way shoulder is stressed as it is with a lat bar)

    DB Rows
    2 x 12 with 65s
    felt good nothing else

    Face Pulls
    2 x 12 65lbs

    Lateral Raise with Cable
    2 x 12 with 15lbs
    these hurt my shoulder idk why, prolly just from the pounding from the last couple weeks

    20 minutes cardio with HR at 130-140 range

    and tommorow will do squat accessory..
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    Squat Assistance...

    Slight bent knees good mornings
    45 x 10
    95 x 5
    115 x 5
    working set
    135 x 5
    155 x 5
    165 x 5 PR

    Barbell Lunges
    95 x 10
    115 x 8
    135 x 6

    Pull Throughs
    110 x 8
    145 x 8

    Cardio Heart rate 150 10 minutes incline 5 and Speed 3.5

    two off days then starting a mini 6 week bench cycle
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    ahh 2 nice days of but todays workout kinda pissed me off

    ME upper body- streched out then
    Bench Press
    45 x 10
    95 x 10
    135 x 5
    165 x 3
    working sets
    205 x 5 was freakin hard !! felt like i couldnt pull the bar apart and it was coming down too fast, this usually happens to me when im overtraining so i decided on a new movement..

    Floor Press
    205 x 5 still felt the same problem no control of the bar coming down and too hard for 205, so then then i thought of dave tates video on fat bar pressing and how he uses it because it reduces stress on his shoulders so i went to that and.... AMAZING..

    Fat bar floor press
    170 x 6
    185 x 3
    205 x 1
    230 x 1
    240 x 1 PR this is my max floor press on a regular bar let alone a fat bar! and i prolly could have gone heavier.. not to mention way heavier if i didnt do that 205 so i wasnt too bad of a workout after all

    Ez Bar floor Extentions
    105 x 12 with 45 lb plate
    105 x 12 with 35 lb plate
    110 x 12 with 25 lb plate
    differnt plate sizes for better Range of motion

    Reverse grip fat bar floor press
    135 x 25 for tricep endurance i did my workout all at home so didnt have a pulldown station..

    Reverse push up where u grab the bar and pull urself up it works rear delts idk wtf its called 3 x 12 with bodyweight on that...

    Kroc curls
    135 x 8 used alot of back haha.

    i think i might have to try rotate max effort methods instead of using coans routine because my shoulders cant go 52 weeks a year full ROM bench... Overall i hit my ME movement, Heavy tricep,tricep endurance and shoulder movement for a home workout.. Still deciding on if i should do assitance day for bench or not..
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    DE lower body- finally stopped back to back ME days for upper and lower, although that did help when u first do it..

    Stretched out really well then started.

    Parrallel Box Squat
    8 x 2 with 190lbs felt damn good was perfectly parallel and could fell my hips helping spring the lift up..

    Speed Deadlift
    5 x 1 275 form was down pat for not having deadlifted in a couple weeks real explosive reps. also were done double overhand.

    Seated Hamstring curl
    4 x 10 110 pounds last set was a drop set with 90 x 15

    Oblique ab maching and various leg raise vartions

    Cardio incline 6 speed 4 walked 15 minutes was pretty intense haha... next workout is thursday DE day which i found a really good RAW template so ill be putting that to use. it really focuses on keeping your shoulders strong a durable for raw benching.
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    DE bench day did Matt Reynolds version
    stretches saw some new ones by eric cressey tried that for shoulder flexablity kept them warm and loose...

    1. Push ups of DBs 4 x 2 with body weight explosive with 10 second hold at bottom.

    2. 5 x 3 speed bench superset with explosive push ups of dumbells...
    used 165 for bench was suppose to do 65% but once again stupid ass commerical gym the bench is to low to the ground so i had to use 135 the last 2 sets..

    im offcially DONE speed benching just too much stress on my shoulders..

    3. was suppose to dumbell bench 3 x 10-12 but since i did speed bench I couldnt as noted above im doing matt reynolds westside for 100% raw lifters and i didnt wanna do these to beat my shoulders up i will do them instead of speed bench next week.
    Matt recommends doing them slow and controlled Louie wants them explosive idk which ill do yet..

    4. Rolling Tricep Extentions 3 x 12 with 40 lbs hurt my elbows a bit but the sleeves will be in monday so not a problem.

    5. Hammer Strength Rows (weight listed isnt including the machine)
    180 x 12
    230 x 10
    230 x 10

    6 Curved bar lat Pulldown (hits upper back really hard)
    120 x 12
    130 x 10
    130 x 10

    7. Reverse Flyes
    2 x 10 with 105 lbs

    8. external incline rotations for Rotator Cuff
    3 x 15 with 5 lbs i could hear **** clicking in my shoulder in a good way so im deffintely gonna keep these may need to go 5 pounds heavier to feel a better stretch

    9. preacher curl drop set 5 sets reps were something like 12,15,17,20,20 started at 90 lbs and went down.

    i like this split for DE day, the explosive push ups we used in football and they seemed to help, im going to do speed DB 3 x 10 explosively and no barbell bench though next week. ALso like how he designed this so that you work shoulders before pecs and how you keep your rear delts and rotator cuffs strong.. i will do his max effort workout monday which was similar to what i wrote for myself..
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    Max Effort Lower Body- stretched out form felt alot more comfortable

    Squat
    135 x 5
    185 x 3
    225 x 3
    275 x 1 found my groove here
    315 x 2 PR one rep was on my own assistance with the other
    315 x 2 needed little help on both but still felt good midpoint is where i kinda get stuck

    Repitition assistance work

    parallel box squat
    275 x 3
    285 x 3

    Good Mornings (hamstring and Lower back movement)
    135 x 5
    155 x 5 felt heavy so i didnt do any other sets

    Hack Squat for Quads
    225 x 5
    275 x 5
    315 x 3

    Abs 4 sets to failure overhead ab pulldown machine.... Monday ME upper body will try to beat PR on fat bar floor press.
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    Quote Originally Posted by brownstown89 View Post
    Max Effort Lower Body- stretched out form felt alot more comfortable

    Squat
    135 x 5
    185 x 3
    225 x 3
    275 x 1 found my groove here
    315 x 2 PR one rep was on my own assistance with the other
    315 x 2 needed little help on both but still felt good midpoint is where i kinda get stuck

    Repitition assistance work

    parallel box squat
    275 x 3
    285 x 3

    Good Mornings (hamstring and Lower back movement)
    135 x 5
    155 x 5 felt heavy so i didnt do any other sets

    Hack Squat for Quads
    225 x 5
    275 x 5
    315 x 3

    Abs 4 sets to failure overhead ab pulldown machine.... Monday ME upper body will try to beat PR on fat bar floor press.
    Max Effort Upper body-
    streched out then

    Floor Fat Bar Press
    45 x 10
    95 x 5
    135 x 3
    170 x 3
    205 x 1
    230 x 1
    250 x 1 PR by 10 pounds pretty stoaked it was easy. will switche to C.G. Max next week.

    Reptition work Fat bar floor press
    3 x 5 with 190 lbs

    Shoulder Dumbell Press
    55 x 10
    65 x 10
    70 x 8

    Rolling D.B. Extentions
    45 x 10
    45 x 10
    45 x 6

    DB Rows
    100 x 10
    110 x 10
    120 x 10

    30 second rest between sets really easy

    Pulldowns
    120 x 10
    130 x 10
    140 x 8

    Monster Mini Band Pull aparts for rear delts
    2 x 12

    Rotator Cuff work

    Fat Bar Curls
    3 x 8 95 lbs

    2 sets preacher curl machine 80 x 15 100 x 8

    pretty good workout and sweated alot.
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    Dynamic Effort Lower Body... stretched out a little less and held the the stretches longer..

    Parallel Box Squat
    8 x 2 with 225 lbs 65% of max

    Rack Pulls Knee Height
    275 x 5
    315 x 5
    both double Overhand.. this didnt do much so i decided to do light pulls of the ground

    Conventinal Deadlift
    225 x 1
    315 x 1
    385 x 2 **

    ** if you read my prior logs i did the coan deadlift cycle, i tried to run it from week one over again right after finishing 1st one, but it wasnt happening when i struggled with 365 x 2.. soo i gave the whole westside thing a shot with cycling squats and deads and good mornings etc. Well instead of speed pulls i decided to pull a couple heavy singles and it felt so good that i pulled 385 for 2 easy which would have been week 2/10 if i had continued my 2nd cycle on the coan routine.. so i was real stoked..

    Pull Throughs with Tricep rope
    80 x 12
    90 x 12
    100 x 10
    120 x 10

    Hanging Leg Raises
    3 x 25

    Oblique Machine
    2 x 25 with 100lbs

    Thats it wednesday is an off day THursday well do DE bench.. The only change is ill be doing DB work for speed 3 x 8-10 not barbell bench. will post then.
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    dynamic effort day upper body

    Explosive pushups of dumbells 2 x 4 to get the nervous system goin..

    D.B Shoulder Press
    55 x 10
    65 x 10
    75 x 7 PR

    Palms in Dumbell Press
    75 x 10
    80 x 9
    80 x 10
    These were done very fast

    Tricep Pulldowns w/ straight lat bar
    170 x 10
    185 x 10
    200 x 10

    Hammer Machine Rows for lats
    180 x 10 reps x 3 sets + sled weight

    Bent Bar Lat Pulldown
    3 x 10 with 100,110,120 lbs each set

    Monster Mini Pull aparts for rear delts
    2 x 12

    Incline Db rotations for rotator cuffs 2 x 15 with 10lbs felt better then using 5

    overall the pace of the workout was fast. Went heavy on shoulder press and DB Press the Triceps and back i didnt push the weights at all i went for good form and speed .... i picked easier movements so im fresh for ME day... thats all tommmorow ME lower body and abs and cardio
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    Max Effort Lower body

    Suspended Good Morning
    45 x 10
    135 x 3
    155 x 3
    185 x 3
    225 x 1
    245 x 1
    275 x 1

    i didnt do these stiff leg i arched my back enough to keep it tight threwout the movement. No way id do these without the tighest arch possible

    Repitition work
    Box Squat
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    325 x 2 PR would have had 3 but had no spotter

    Rack Deadlift from Shins
    275 x 5
    315 x 5

    Leg Press Close Stance for Quads
    4 45s per side x 10 x 15 x 20
    5 45s per side x 20

    oblique work and overhead crunch machine did the whole stack 210 x 15 thats a PR too.. Leg Press i made sure to keep the tension on my quads. Hamstrings were worked pretty good with shin pulls and box squats.. Lower back felt pretty good after the suspended good mornings this is all till monday which is ME bench
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    Max Effort Upper body

    Dumbell Bench Press
    35 x 20
    50 x 15
    ^warm ups^
    70 x 5
    85 x 3
    working sets
    100 x 3
    100 x 3

    This was suggested in another thread to me by someone, decided to try it out at least i got a break from regular barbelll work for a week. Wont do this next week because i doubt ill get 110 for more than 1 and we dont got 105s at the gym.

    Repetition Work
    Dumbell bench4 x 6 with 65 lbs thats what preplin sp? chart said but this was way to easy so i did 2 x 12 with 65s

    Push Press
    135 x 3
    165 x 1
    185 x 1

    pretty happy with this considering the DB benching b4 hand. ive hit 215 x 1 b4 when i did push press as my first lift.. Reynolds has suggested doing this to a 1 or 3 rep max but not often since i did Less taxing work before this i gave it a go.

    Pin Press
    Middle of bench press 205 x 5
    Top portion of bench 225 x 5 and 255 x 5

    Hammer strength Rows
    3 x 10 with 285
    i do the seated mid lat row machine.. except i dont sit i just rest my chest against it while standing and row it you get a way better feel in ur lats...

    Palms In Pullups
    10 x BW
    16 x BW
    18 x BW

    Bicep rope curls
    55 x 10
    65 x 10
    80 x 10
    80 x 10

    Monster Mini Pullaparts
    x 20
    x 25

    Incline rotations for rotators 2 x 12 with 10lbs

    for the rest of upper body cycle it will go something like this

    Current week... ME- DB Bench...... DE- 6 x 3 135 and heavy single.
    Week 1.... ME Close Grip..... no DE only assistance work
    Week 2.... ME Close Grip... DE 6 x 3 135 and heavy single
    Week 3.... ME 3 board Press... Asstance work
    Week 4.... ME 3 board Press... DE with heavy single

    depending on how i feel after this ill see if i need a deload or shoudl i start doing full heavy singles for 2 weeks or do i want to max... i really wanna hit 270 as i havent gained sh!t on my bench in almost a full year.
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    DE lower body...

    Parallel box squat
    6 x 2 with 225

    Rack Pulls knee height
    275 x 5
    315 x 5
    both double overhand.

    Deadlift
    315 x 1
    365 x 1
    410 x 2 TIED PR and this was after the squats cant wait to test my ORM.

    Leg Extentions
    170 x 15
    190 x 15
    210 x 12
    230 x 12

    Pull Throughs
    4 x 10 100lbs

    ABS- oblique twists with medicine ball and 2 x 75 with 125 lbs on overhead crunch machine..


    no cardio. the bank pulled some bull**** they posted 5 charges last night and it over drew my account and they find me b4 i could go put a check in the bank this morning which is complete bull**** because on the 21st i still had money left... so no protien powder and food will be short for a broke college kid so i might cut a training day out.
  28. Senior Member
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    DE upper body

    Bench Press
    6 x 3 135, last set was 165 x 3 didnt loose speed

    Heavy single
    205 x 1 and 230 x 1
    both felt easy paused on the chest, however i wish the 230 felt easier.

    Dumbell Palms in Bench
    65 x 10
    75 x 10
    85 x 10 PR
    95 x 6 broke PR from last set

    Standing barbell shoulder press
    95 x 10
    115 x 10
    135 x 10

    Zig Zag Bar Pulldowns
    2 x 12
    1 x 9 both were with 95 lbs which is the whole pulldown stack

    Kroc Rows
    120 x 20 PR

    Seated Lat Row
    2 x 10 245 (whole stack)

    Pullups palms in
    2 x F 15 then 12 reps

    Reverse Flyes
    2 x 10 90-100 lbs i forget what it was on but i will stick with mini bands these sucked. felt like i cheated myself

    Hammer Curls
    55 x 10
    55 x 10
    55 x 6

    Rotator Cuff work
  29. Senior Member
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    skipped ME lower body as i was pulling heavy deads on DE day and problems with the girl and working too much couldnt get to the gym, dont have enough plates at home to do deads or squats...

    today was ME upper body

    warm up with 4 board press
    135 x 5
    135 x 5
    185 x 3
    225 x 3

    ME 3 board working sets
    225 x 1
    255 x 1
    280 x 1 PR
    285 failed almost got stuck ! yikes

    Repition work
    4 x 3 with 235 it was 80% on preplins chart

    Standing Shoulder Press
    135 x 8
    145 x 5
    150 x 5 PR

    DB Palms in floor press
    70 x 12
    90 x 10 PR
    90 x 7

    Hammer Strength Rows use the seated machine while standing
    195 x 12
    245 x 10
    285 x 8

    Pullups Palms in
    3 x F it went something like 20,15,10

    Mini Band Pull aparts
    2 x F did like 20 reps each time

    rotator cuff extentiosn against the wall.

    notes- no bicep work because ill heavy single deadlift tommorow, i use a hammer machine just so i dont over do the lats... DB floor Presses it was my first time and there the **** for triceps doing them of the ground. with the rotator cuff extentions against the wall mini band and standing press my shoulder feels as good as it has in a LONG time.. diets been clean ecxcept for a cheat meadium pizza and some mike and ikes this weekend. tommroow DE will do speed squat deads good mornings leg ext and leg curls abs and cardio
  30. Senior Member
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    DE lower body-

    warm ups were stretching, had 3 meals b4 lifting

    Box Squat
    225 x 2 x 6 sets

    Deadlift
    275 x 1
    315 x 1
    375 x 1
    430 x 1 Tied PR for strapless deadlift.

    Good Morning
    bar x 10
    95 x 10
    105 x 10
    105 x 10

    Leg Extentions
    130 x 15
    170 x 12
    210 x 12

    Oblique twist machine and overhead crunch machine.. 15 minutes cardio incline 6 speed 3

    Max effort movement this week will be box squat then im on to deadlifts.. i want at least 445 on deads in 3 weeks. the 430 after speed squats felt pretty good it wasnt a true max feeling.
  31. Senior Member
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    DE upper body- pecs were still kinda sore from mondays board press

    Standing Shoulder Press
    95 x 10
    115 x 5
    working sets
    145 x 5
    155 x 5
    155 x 5

    DB FLoor Press
    90s x 10
    100 x 3 clearly my was still sore from monday shouldnt have done these 2 x this week
    95s x 5

    Tricep Zig Zag Bar pulldowns
    215 x 3 x 12 reps 12 reps 10 reps... didnt get that great of a pump doing these....

    Kroc Rows
    100s x 35 PR

    Bent Bar Pulldowns
    80 x 12
    100 x 12
    120 x 12

    Monster Mini Pull apart 2 x 25,20

    Rotator cuff work and did some bicep cable curls just for the hell of it.... Max box squat tommorow
  32. Senior Member
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    Max Effort Lower body

    Parallel Box Squat
    warm ups
    135 x 5
    185 x 3
    225 x 3
    working sets
    275 x 1
    315 x 1
    345 x 1
    365 x 1 PR
    365 x 1 PR

    Repitition work
    2 x 5 on 315 PR

    45 degree Back Raise
    90 x 5
    90 x 5
    100 x 5 PR

    Leg Press (the ***** one it gives a better pump)
    240 x 30 reps
    340 x 25 reps

    abs and that was it damn good work out smashed PRs hopefully i do that on 3 board bench monday will post then
  33. Senior Member
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    Max effort bench press- Ate 3 actual food meals b4 lifitng... tons of carbs and cals and protien, watched the bball game lifted at midnight....

    Close Grip bench ( my close grip is completely on the smooth part of the bar)
    135 x 5
    170 x 3 ditched elbow sleeves cut of circulation arms felt numb
    195 x 1
    215 x 1
    235 x 1
    255 x 1 PR !!!!

    was pumped about the 255 the last full ROM max bench i did was 250, this was a damn good CG.. next week 3 board, then C.G. again. then 2 weeks of heavy singles.

    Repetition work Close grip bench
    190 x 5
    190 x 5
    190 x 5 feet on bench straight forward Killed em

    Doubled Monster Mini Pulldowns
    75 reps
    50 ish
    35 ish

    super setted these with dave tates triceps creepers. idk what the real definition is called , had a damn good pump going on...

    Monster Mini pull aparts
    40 reps
    30 reps both are PRs not that it mattters lol

    Rotator Cuff work against wall ill have to post this up it really helped my rear rotator/delt pain..

    notes- not doing a heavy single this week i was gonna do a single on 240 but i hit 255 on a C.G full range of motion so i know that my full ROM bench press is at least at 260 prolly 265-270 range.. i think i was a bit over trained last week as i did shoulder press both upper body days and DB Presses heavy and Kroc Rows both days so i deloaded back and shoulders completely no shoulder or lat work.. I also deloaded triceps by doing just mini band pull downs which are easy to recover from.

    Tommorow DE lower body
    Box Squats, Deadlift 440, Good Mornings, Leg Press for quads, Abs and Cardio
  34. Senior Member
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    DE lower body

    Squats
    225 x 2 reps x 6 sets

    Deadlifts
    275 x 1
    315 x 1
    380 x 1
    440 missed was pisssed got it off the ground pretty but stalled out at the shins. Form wasnt good i need to stop maxing out on these on DE day not sure what ill do for this next week

    Good Morning
    135 x 5
    160 x 3
    175 x 1
    185 x 1 PR

    i was pissed so i went heavy on this


    Leg Press
    380 x 20
    430 x 20
    480 x 13

    not the 45 Degree one but the 90 degree one it hits the quads harder which are my weakness on the deadlift and squats..

    no idea what im going to do for ME lower body day, maybe platform deadlifts or rack pulls... not sure yet cardio tommorow
  35. Senior Member
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    DE upper body

    Shoulder Press
    45 x 10
    95 x 5
    warm ups ^
    working sets
    135 x 5
    145 x 5
    155 x 5
    shoulder already felt weird will switch to dumbells monday

    Dumbell Floor Press- wait for it...
    so they had a class going on in the room i usually steal a matt from to lie on the floor to do DB floor presses and ontop of that my shoulder was flaring up from the standing press so i decided to take it easy and did a chest press fly type machine that will come later.

    Kroc Rows
    120 x 29 PR
    95 x 45 PR

    Double Handle lat pulldown
    it was like 110 ? x 2 sets of 15 then 12

    Monster Mini Pullaparts rear delt
    2 x F it was like 30 and 25 reps

    Flyes
    85 x alot
    110 x alot
    110 x alot
    100 x alot

    kept tension on the pecs because im hating the looks of flat pecs so if i took db press work off i figured i could work pecs

    Barbell Curls
    95 x 10
    105 x 10
    115 x 8
    stirict form

    Rotator Cuff Work and alot of abs

    Notes- Skipped 3 sets of DB work and 1 set of lats which i figured 5-6 of lats arent needed if ur doing Kroc Rows.. and the DB work no speed bench etc was kind of a chest deload so im ready to kill a 285 board press monday. Dont wanna mess up the barbell bench for some DBs and also deloaded Back and shoulders Monday so im feeling good. tommorow idk if i need to do Defict pulls or shin pulls for ME lower body
  36. Senior Member
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    Max effort lower body

    Bottom Pin Deadlifts
    135 x 5
    185 x 5
    225 x 1
    315 x 1
    365 x 1
    405 x 1
    455 x 1 PR

    These feel harder than any other spot on the rack because the angle you start at wore elbows sleves on the last two sets because biceps were sore also wore belt on every set because back was a little stiff.

    Box Squat
    135 x 5
    working sets
    275 x 5
    315 x 5
    345 x 3

    Leg Press 90 Degree with emphsias on quads
    320 x 20
    420 x 20
    480 x 15

    DONE no abs no cardio.. I feel like cardio will overtrain me short and simple diet is clean and i cut down amount i eat weights arent effected so im good. Monday will be max effort upper still debating on weather to do close Grip or 3 board press
  37. Senior Member
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    Max Effort Bench Day-

    Close Grip (both hands completely on smooth part)
    135 x 3
    135 x 3
    170 x 3
    195 x 1
    225 x 1
    245 x 1
    260 x 1 PR
    270 x 1 PR by 15lbs **** YES!!!!

    Repitition Work
    225 x 3 sets of 3... was suppose to do 80% at 4 x 3 but didnt feel like unloading the plates.

    DB shoulder Press
    70 x 10
    75 x 8
    75 x 5 wore elbow sleeve on the left it ****ed me up somehow

    Barbell Tricep Pullovers
    95 x 12
    115 x 10
    135 x 3 might be PR? but i went i was burned out from the heavy benching

    One Arm Rows (barbell loaded on one end)
    135 x 10
    160 x 5 once again to burned out from bench to go heavy

    PullDowns bent bar for upper lats
    120 x 3 sets x 12 reps

    Mini Band Pull aparts
    25 reps
    15 reps once again burned out from bench

    Rotator Cuff work... no bicep work because i prolly have tendionitis in the left one.. blue heat and the sleve is working to keep it to a minmum now

    Cardio Low intensity- 20 minute bike ride heart rate at 150 it was like 10 miles lol but it was on the bike machine..... will post tommorow DE lower
  38. Senior Member
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    ME lower body- worst day in the last 2 months of lifting, was suppose to be dynamic effort i was running on 4 hrs of sleep had a 8 hour meeting and 3 hour class. On top of that my back was sore because of barbell one arm rows yesterday, had zero explosiveness on squats. Left Bicep/Elbow killed so deffintely couldnt deadlift.. that left hack squats and good mornings (both stressful on lower back) so i just said **** it and made a ME box Squat since ive only done one of these in this cycle.. I need to make adjustments to my lowerbody set up becuase i feel like i got one too many heavy movements. and i pushed it the last couple weeks. So im shutting myself down for the weak no DE for upper or lower body.. Heres today #s

    Box Squat
    45 x 5
    135 x 2
    185 x 2
    185 x 2
    225 x 2
    275 x 1
    315 x 1
    370 x 1 PR still hit a pr prolly have 380 if i was fresh on a friday ME... ill post up the general template im lookin to do the next couple days.. same concept will just go a bit lighter..

    BTW- cardio was 15 mins heart rate at 135. WIll do cardio THursday Friday with abs but no lifting till mondday so prolly wont post much till then
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    Damn dude you've made some serious progress went from a 265 bench max to 270 CGBP max aafter like 6 sets or somethinlike that way to go!
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    Quote Originally Posted by permanabol View Post
    Damn dude you've made some serious progress went from a 265 bench max to 270 CGBP max aafter like 6 sets or somethinlike that way to go!
    thanks bro! yea that 265 was last year around this time bodybuilder style. Now i close gripped 270. Its my first westside cycle ive understood... I think westside helps the mental side, like it hurts alot more to miss a full ROM bench press rather than a board press or db rep max etc.. but thanks again bro!
  

  
 

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