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08-19-2014, 04:39 PM #511
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08-19-2014, 05:23 PM #512
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08-19-2014, 06:26 PM #513
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
Westside ME Lower
Supplements: 1 scoop MVP Fuel
ME Pulls from 4 inch blocks
135x5
225x5
315x5
405x2
500x3
Front Squats
225x5
225x5
255x5
Leg Extensions
285x6
285x6
285x6
285x6
285x6
RDL
225x5
225x5
225x5
Unilateral row
3 Plates x5
4 plates x5
4 plates x5
Cable Row
280x5
280x5
280x5**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-20-2014, 07:12 PM #514
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
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08-21-2014, 03:23 PM #515
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
Westside DE Bench
SUpplements: 1 scoop MVP Fuel
DE Bench + bands
185x3x10
T bar Rows
125x12
125x15
125x20
Incline Bench
185x10
185x10
185x10
185x10
185x10
Rear Delt Fly
30x10
30x10
30x10
Tricep Pushdowns V attachment
200x10
200x10
200x10
HS Rows
2PPS x10
2PPS x10
2PPS x10**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-22-2014, 04:06 PM #516
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
westside DE day
Supplements: 1 scoop MVP Fuel
DE Deads + chains
225x1x10
DE Squats + bands
225x2x10
Leg Press
4 PPS x10
4 PPS x10
4 PPS x10
2 PPS x20
Single Leg Curls
135x10
135x10
135x10**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-22-2014, 04:12 PM #517
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08-22-2014, 05:15 PM #518
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
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08-25-2014, 10:54 AM #519
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
Westside ME Bench
Supplements: 1 scoop MVP Fuel
ME FLoor Press
135x5x5
225x3x3
315x2
365x1
405x1
440x1(PR)
455x1(PR)
Dead Press
225x1
225x1
225x1
275x1
275x1
275x1
Reverse band Bench Lat pulldowns
Grey+green bands x5
Grey+green bands x5
Grey+green bands x5
Gettin' Yoked (DB shrug dropset of hell)
150x15>145x15>140x12>135x12>130x11>125x12>120x10>1 10x12>100x12>95x12>90x10>85x13
Wide Grip Cable Row
260x6
260x6
260x6**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-25-2014, 12:39 PM #520
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08-25-2014, 01:22 PM #521
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
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08-26-2014, 06:11 AM #522
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08-26-2014, 06:22 AM #523
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
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08-26-2014, 09:35 AM #524
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08-26-2014, 09:43 AM #525
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
No, still not happy. Then again, I dont think I will ever be content with any weight that I do.
You guys act like 146 reps on shrugs is a big deal....I have minimal soreness today.
Squats arent until next week. Im gonna work on some deads today. Ever hear of double paused rep deads??? Its going to be awesome.**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-26-2014, 10:08 AM #526
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08-26-2014, 06:06 PM #527
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
Westside ME Lower
Supplements: 1.5 scoops MVP Fuel
2 pause Deads
135x5
135x5
135x5
225x5
225x5
315x2
315x1
315x1
ME 4 inch block pulls
315x3
405x3
405x3
405x3
455x3
Leg Press
6 PPS x6
7 PPS x6
7 PPS x6
Did things a little differently today. To be honest, my pulling has been way off lately. I dont really know the cause, but with the meet one month away, I really need to figure it out. As you will see in the video of the 2 pause deads, the second pause I need to use my bodyweight and pull back as I am holding the weight a bit forward.**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-27-2014, 04:44 PM #528
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08-27-2014, 05:15 PM #529
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
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08-27-2014, 05:17 PM #530
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08-28-2014, 04:09 PM #531
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
Westside DE Bench
Supplements: 1.5 scoops MVP Fuel
1 scoop Hemavol (this was a bad idea)
DE Bench + bands
185x3x10
BB Rows
185x10
185x10
185x10
185x10
DB Incline
100x10
100x10
100x10
100x10
100x10
Chest Supported Rows
135x10
135x10
135x10
135x10
Seated OHP
135x10
135x10
135x10
135x10
Trap Bar Shrugs
345x10
345x10
345x10
345x10
Single Arm Pushdowns
90x15
90x15
90x12
90x12
90x32
Taking Hemavol plus MVP makes for a stupid insane pump. To the point where it hurts after the first set.**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-28-2014, 04:28 PM #532
good grief you're strong dustin
As you will see in the video of the 2 pause deads, the second pause I need to use my bodyweight and pull back as I am holding the weight a bit forward.
i love training posts that start and end like this lol
crazy x10 rep sets and then some supah reps for pushdowns
love trap shrugs. i get so much better contraction without rolling my shoulders when my palms are facing each other and DB's don't go high enough to get that kind of weight
double good week buddy225OHP/315B/420S/505D
ongoing journal: http://forum.bodybuilding.com/showthread.php?t=134398851&page=1
"Strong people are harder to kill than weak people, and more useful in general."
-Mark Rippetoe
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08-28-2014, 05:02 PM #533
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
Haha, not that strong bra.
yes, watching that video i was thinking that pulling your bodyweight back would give you more leverage which would give more "snap" for lack of a better term. still mirin though cause that is one mo fo of a movement
i love training posts that start and end like this lol
crazy x10 rep sets and then some supah reps for pushdowns
love trap shrugs. i get so much better contraction without rolling my shoulders when my palms are facing each other and DB's don't go high enough to get that kind of weight
double good week buddy**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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08-28-2014, 05:51 PM #534
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
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09-02-2014, 02:02 PM #535
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09-02-2014, 04:05 PM #536
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09-02-2014, 08:33 PM #537
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
In preparing for my meet in the next few weeks, I have started a deload of the next few weeks, so to speak.
This week is to test and get an idea of what my 3rd attemp will be on 3 lifts, then two assistance exercises. Next week will be my 2nd attemp weights and 1 assistance exercise. Lastly, the week before the meet will be only light lifting and recovery.
I forgot to post sundays workout, so here it is.
Bench Press
135x5x3
225x3x3
375x1
315x1
335x1
355x1 *this will be close to my 3rd attempt on bench at the meet
CGBP
225x5
225x5
225x5
225x5
BB Incline
185x10
185x10
185x10
Today's Session:
Deadlifts
135x5
225x5
315x1
405x1
495x1
565x1
Front Squats
225x3
225x3
225x3
225x3
The 565 pull went much better than expected.**** TwinlabFuel Representative ****
Follow me on Instagram: @silenced_recon
If you're going through hell, keep going.
For all your days be prepared, and meet them ever alike. When you are the anvil, bear...when you are the hammer, strike.
Squat- 545/ Deadlift- 585/ Bench-435
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09-03-2014, 10:23 AM #538
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09-03-2014, 12:52 PM #539
- Join Date: Mar 2009
- Location: Austin, Texas, United States
- Age: 38
- Posts: 6,448
- Rep Power: 12801
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09-03-2014, 03:43 PM #540
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