What is funny is I have a size 50 ace suit that is really tight I use for pulling but I have a size 56 ace to put over my briefs. The 54 was to tight and I couldn't get it on.
Chain suspended ssb goodmornings
Leg raises/side bends/cable crunches
Notes: this was planned to be a 600lb pull day from the floor. However when I was going to leave for the gym my battery in my car was dead. Waited for road side assistance to give me a jump about an hr. Then got to AutoZone and got a new battery as mine went bad. Then got to the gym and realized my brake lights were stuck on. This is what killed my already ****ty battery. Then I headed back to AutoZone and got the brake lights fixed. Got back to the gym 3 hrs later then I had originally planned. I was mentally beat and hadn't eaten in hrs so I decided to maximize my time with some heavy gms. Set a massive pr with this bar today. Did some volume for my core and left. Happy with today anyways.
Damn, that sucks about the car. Still got in some work though.
A lot of people will say that they love milk, but not many will admit that they are "in love" with milk.
2 board in f6
495X1 was happy with this, very smooth lockout.
Oh db press
Seated wide grip cable rows
Jm press to 3 board
Micro band face pulls/hammer curls
Notes: good overall day. I wanted to get in my shirt and either do 2 board or reverse band. The rack was taken so 2 board it was. This is right below were I have trouble in my shirt so I wanted to attack that area head on. Got a really smooth 495. I am happy with my groove and how it felt. Not to hard at all. Waiting on my Jack to come back so I can try it out soon. For now my f6 is my go to shirt.
Also I read a tip on efs about focusing on pushing through your elbows when you bench. It made a huge difference today. 275 has never felt lighter.
De squat w/ light bands w/ superior briefs to a below parallel box
380+bandsx2 for 8 Sets
Increased rom bss
Prowler runs w/ 50lbs on it
Notes: got all the work I wanted to get in today. The speed work was a nice change of pace. I really enjoy Westside style training. It's mentally challenging but not always in hitting big numbers. I surprisingly got a lot out of my single ply briefs today. Happy to get some conditioning in. Just hope I can make it happen more often.
I know what you mean, man. I just had explosive squats yesterday and it was a freaking grind. Moving weight with compensatory acceleration and trying to get faster each set became a battle of will for me yesterday. It felt way different from any other DE work. It's like my body finally figured out how to move a difficult weight fast.
Wide grip pulldowns warm up
De bench w/ mini band under bench
165+bandsx3 reps for 6 Sets
185+bandsx3 reps for 2 Sets w/ sling shot
365X3 w/ sling shot
405X5 w/ sling shot pr
Wide grip neutral grip pulldowns
Mini band Pullaparts
75 total reps
Notes: quick day in the gym. First time doing de bench in a little while. It was challenging. I deff need to. do it more. Hit a good pr on rack lockouts, these tend to help my top end bench in my shirt. I have not been training much with Brian. His training is extremely taxing. It is essentially me pull, raw bench, squat, and geared bench each and every week with de pulls every other week. I am not assisted so this style just burns me out in about 3 weeks. So I might switch Westside again until prepping for a meet then run his style as you do get a lot of geared work in. I just can not handle it year round and it creates some major imbalances quickly. He is genetically blesses and his style works for him. But like many other members at obb have told me, his training is to hard for them and they overreach well but can not sustain it long term. Brian doesn't have a huge consistent crew bc his training is just so taxing. Wish I could reap the rewards he does from it.
De squat w/ buffalo bar, light bands, and superior briefs to a below parallel box
380+bandsx2 for 8 sets
De sumo deadlift w/ short minis and superior briefs
365+bandsx1 for 6 Sets
Avg band around feet and neckx10
Leg raises+cable crunches to the side
Bwx20/90x10 each side for 2 Sets
Notes: great speed session. This is was much needed. Really gets my fired up and sweating. Technique felt much better today. Excited to squat later in the week.
Nice, man. Time to use that speed and blow some squats out of the hole.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
Got my jack shirt back. Arms are a touch to big. I will do some extra volume on them to make up for it. Does anyone think the arms being a just a tad to big is gonna be a big problem if the chest plate is the right size?
That's a good question. At least they have several articles on Elite about how to find a cheap local alternative for taking the sleeves in. You'll have to try the shirt and find out.
Thanks guys. I will try it out next week and see how it goes to a two board. This way I can directly compare it to the performance of my f6. I will try to grow bigger arms too lol.