This is going to basically be a modified Westside training routine. I've been doing a bodybuilding routine for a while, so it's time to get strong.
My current approx lifts:
(all raw, no suit, no wraps, no belt)
Squat-495x6
Deadlift-605x1
Inc Bench- 365x3
Bench-385x5
Stats:
6', 233, approx 11%BF
Supps:
beta alanine
synthesize by avant labs
WMS
citrulline malate
RPM
l-tyrosine
whey and micellar casein
Not sure what my goals really are, but I'd like to deadlift 650(I may start using a belt), and incline bench 405 for a few reps. Today was my first westside style workout(not ever), since stopping my bodybuilding routine.
Sunday- Dynamic Bench
Flat bench-205x3x3x3x3x3x3 w/ one set of chains(approx 40# at top)-speed was pretty good, felt a little weird trying to press so fast.
D-bell presses-130#x12x10-had not done these for a while, should go up in weight quickly. Also I need to get fatter dumbell handles. I have the skinny olympic handles and they friggin hurt.
Very CG incline presses-225#x10x7-whatever.
Pulldowns-150# 3 sets of 15
Lateral raises-35# 2 sets of 15
Pretty good workout. Tomorrow will be Max Effort Sq/Dl, can't wait. Think I'll do heavy rack deads, but not to a 1rm.
My current approx lifts:
(all raw, no suit, no wraps, no belt)
Squat-495x6
Deadlift-605x1
Inc Bench- 365x3
Bench-385x5
Stats:
6', 233, approx 11%BF
Supps:
beta alanine
synthesize by avant labs
WMS
citrulline malate
RPM
l-tyrosine
whey and micellar casein
Not sure what my goals really are, but I'd like to deadlift 650(I may start using a belt), and incline bench 405 for a few reps. Today was my first westside style workout(not ever), since stopping my bodybuilding routine.
Sunday- Dynamic Bench
Flat bench-205x3x3x3x3x3x3 w/ one set of chains(approx 40# at top)-speed was pretty good, felt a little weird trying to press so fast.
D-bell presses-130#x12x10-had not done these for a while, should go up in weight quickly. Also I need to get fatter dumbell handles. I have the skinny olympic handles and they friggin hurt.
Very CG incline presses-225#x10x7-whatever.
Pulldowns-150# 3 sets of 15
Lateral raises-35# 2 sets of 15
Pretty good workout. Tomorrow will be Max Effort Sq/Dl, can't wait. Think I'll do heavy rack deads, but not to a 1rm.