Time to get it on!!!

[TKD]

Did you manage to get that grass cut over the weekend?

Yes mate, I certainly did It was wet as hell but I perservered. Time to cut it again tommorrow me thinks. Its my cardio dammit lol

[markyg]

So you`re junping ship? Tch tch tch!!

Haha good on ya. Better than sticking with a programme you`re not into. Glad the injuries are kinda at bay aside from the shoulder. Your squats and deads are looking more and more impressive by the week!!

[iron619]

Hey Darren, what a coincidence--the day you switched to Westside, I switched to 5/3/1 for the first time. Speaking of 5/3/1, how long did you run that program for? Did you do 3 workouts a week or 4 workouts a week? And which choice of accessory program did you try? Sucks to hear about your so-so first session dude. Hopefully that neck issue isn't anything serious. Well bro, we gotta take the good workouts with the bad. I think you will be alright man.

[TKD]

So you`re junping ship? Tch tch tch!!

Haha good on ya. Better than sticking with a programme you`re not into. Glad the injuries are kinda at bay aside from the shoulder. Your squats and deads are looking more and more impressive by the week!!

lol Yeah. Time to head on home to Westside
Thanks for the kind words there Mark. I have a bit of catching up to do from last time on Westside.

Hey Darren, what a coincidence--the day you switched to Westside, I switched to 5/3/1 for the first time. Speaking of 5/3/1, how long did you run that program for? Did you do 3 workouts a week or 4 workouts a week? And which choice of accessory program did you try? Sucks to hear about your so-so first session dude. Hopefully that neck issue isn't anything serious. Well bro, we gotta take the good workouts with the bad. I think you will be alright man.

Haha! Wasn't sure if you really would or not Chris. You seemed so suited to the Westside style of things you were running.
I only ran 531 for 3 months. 4 sessions /week. I can't remember the name of the assistance program, but it was Dave Tate's take on things.

Indeed. I just would have liked to start off things a little better was all. No worries though, it's all good

[TKD]

Bench Press (Medium grip)
Bar x10
40kg x5
50kg x5
60kg x2
70kg x1
80kg x1
90kg x1
100kg x1
110kg x0
100kg x1
105kg (231lbs)x1
107.5kg x0
- VERY happy with this!! With max effort work I want to get in at least 5 reps @ 90% or more. Today I benched with some of the best form I've ever had. A good result today.

Pin Press
60kg x5
70kg x5
80kg x5
90kg (198lbs)x5
- These were done with the humerus about an inch or so above parallel. I could have gone heavier but decided to call it while the going was good.

CG Pulldown
30kg x15
45kg x12
60kg x12 (132lbs)
60kg x12
60kg x10

Supersetted with...

DB Shoulder Press
Tried the usual 20kg DBs but my shoulder screamed "NO!!!" in the first rep!!!

This worked for me...
15kg (33lbs) (Palms facing each other on all sets here).
15kg x10
15kg x10
15kg x10

Face Pull
30kg (66lbs)x15
30kg x15
30kg x12

Supersetted with....

Incline BB Extensions
bar x20
30kg (66lbs)x12
30kg x12


Hammer Curls
15kg x12
15kg x12
15kg x12


Conclusion:
A great session today. Bench being the highlight for me I hope there is no bicep tendinitis tommorrow

[Woody-5]

Awesome bench work!
How did the shoulder feel with the pin presses?

Love seeing the face pulls- I dig those

[TKD]

Awesome bench work!
How did the shoulder feel with the pin presses?

Love seeing the face pulls- I dig those

Thanks Woodster!!

The shoulder felt just a little bit. Nothing like it has done these last weeks.

Face pulls are fun. Trying to put in more upper back work.

[12ccopeland]

Great workout man! I agree about facepulls; they feel fantastic.

[markyg]

What did you change on your bench that made it so good? Mine is all over the place at the moment

[-Lucifer]

Face pulls are fun. Trying to put in more upper back work.

Some of the chaps in the exercises section were talking about 'behind the back upright rows'. I'm going to give that a go and see how well that hits my rear delts.

[TKD]

@ copeland.

Thanks man.

@Mark.

I moved my grip in by about an inch to take some pressure off the shoulder.
Did not help my bicep tendinitis though...flared up like fcuk the day after.

@Lu.

Hmmmm...sounds like that may well work well. I'll give it a go.

[TKD]

Box squat
Bar x10
40kg x5
60kg x3
80kg x2
80kg x2
80kg x2
80kg x2
80kg x2
90kg (198lbs)x2
90kg x2
90kg x2
90kg x2
90kg x2
- These were the best box SQs I've ever performed. I really focused on using more hip the leg drive to get the bar up and moving. Basically if your quads fire up off the box...you are doing it wrong!!!
Next cycle I will add bands.

Deadlift Vs Short Mini Monster Band
60kg x5
80kg x3
100kg x1
110kg x1
110kg x1
110kg x1
120kg x1
120kg x1
120kg x1
130kg (286lbs)x1
- On the last 4 sets I moved my grip out to almost a full snatch grip. I did this just to increase the distance from bar to hips.
Great bar velocity on all sets.

Front Squat (Harness)
47kg x8
67kg x8
87kg (191lbs)x8
87kg x8
87kg x8

GHR
x12
+16kg (35lbs)x8
+16kg (35lbs)x8
+16kg (35lbs)x8

Bench Leg Raise
x15
x15
x15
x15

Conclusion:
A fanastic session. extremely please with both the box SQs and pulls.

[iron619]

Good workouts dude. You certainly rebounded from your "first" westside session. Be careful with those pin presses. Although you are using lighter weights than you did on regular bench, pin presses can strain your shoulder--I should know. Volume is looking high, too. Are you still planning on shying away from using the front squat harness as often?

[-Lucifer]

...Basically if your quads fire up off the box...you are doing it wrong!!!

Aye! I've seen so many 'box squat' videos on here where people use too much weight and then end up using their quads.

Nice work today, young chap.

[TKD]

Good workouts dude. You certainly rebounded from your "first" westside session. Be careful with those pin presses. Although you are using lighter weights than you did on regular bench, pin presses can strain your shoulder--I should know. Volume is looking high, too. Are you still planning on shying away from using the front squat harness as often?

Thanks man.
I was going to try with just the bar today...but no. lol.
Next de day it will be just the bar

[TKD]

Aye! I've seen so many 'box squat' videos on here where people use too much weight and then end up using their quads.

Nice work today, young chap.

Thanks Lu.

Theres so much to learn about the box squat.

[TKD]

I am sore as hell from friday's speed SQ/DL session. I'm a bit worried about tommorrow's Max Effort day - it's DEADLIFT day!!! lol




Speed Bench Press
Bar x10
40kg x5
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3
50kg x3
- WOW! I had intended to use mini bands throughout the sets here - the joke was on me!!! I am no where near ready to train BP and bands again.
These sets were pretty much all over the place. It's been a long time since I last did speed BPing.
However, this felt like a good start for now.

JM Press
Bar x10
30kg x10
40kg (88lbs)x10
40kg x10
40kg x10
40kg x10
- Felt it where I should, so I guess I did these right. A tricky exercise to master this one!

Seated BBMP
Bar x10
Had to stop here due to shoulder pain.

Reverse Grip BB Row
60kg (132lbs)x20
60kg x20
60kg x20
60kg x20
- Strict!!

Incline DB Bench Press (Elbows In)
17kg (37lbs)x20
17kg x20
17kg x20

Face Pull
25kg (55lbs)x20
25kg x20
25kg x20
25kg x20

DB Hammer Curl
15kg (33lbs)x14
15kg x13
15kg x14

Straight Arm Pulldown
20kg (44lbs)x20
20kg x18
20kg x15

Band Pushdown (Light)
x20
x20
x20

Conclusion:

Pump Pump Pump!!

Disappointed with the shoulder pain. As from tommorrow I will be starting a rehab plan for the bicep tendinitis.
Probably going to do high reps like this on Bench DE days for a while and see how I react to it.

[jeezyreezy]

In for deadlift day tomorrow!

Hopefully your bicep rehab plan goes well for you in the coming weeks

[TKD]

In for deadlift day tomorrow!

Hopefully your bicep rehab plan goes well for you in the coming weeks

Thanks Jeezy. Deads didn't go so well.


Time will tell about the tendinitis.

[iron619]

Nice man. Yeah, ease your way back to the bands man--they are more exhausting and stressful. JM Press has always been tricky for me to get down, too. Maybe that's why I haven't tried them recently, haha. Man, that sucks about your shoulders dude. If you're not going to get surgery for it, then all you can do is simply work around it. Don't forget to ice your delt after your upper body sessions--ice really helps.

[-Lucifer]

JM Press has always been tricky for me to get down, too.

This might help: imagine you're doing diamond pushups.

[TKD]

Nice man. Yeah, ease your way back to the bands man--they are more exhausting and stressful. JM Press has always been tricky for me to get down, too. Maybe that's why I haven't tried them recently, haha. Man, that sucks about your shoulders dude. If you're not going to get surgery for it, then all you can do is simply work around it. Don't forget to ice your delt after your upper body sessions--ice really helps.

Thanks mate! lol yeah I think I will give it a few months before bands on BP days.
I try to follow the original Blakley way of doing the JM press. There seems to be a few variations floating about these days.
They are hitting my triceps low around the elbow area....Louie says thats where you really need to work on for a better bench....I want a better bench
My shoulders were fine after yesterdays session-strange.
How long do you ice for 20 mins?

[TKD]

This might help: imagine you're doing diamond pushups.

U got a journal atm Lu?

[TKD]

Conventional Deadlift
60x5
60x5
80x3
100kgx2
120kg x1
140kg x1
160kg x1
180kg x1
200kg (440lbs)x1
200kg x0
200kg x0

Box Squat (Parallel)
Bar x10
60kg x5
80kg x5
100kg x5x4
120kg (264lbs)x3

+Abs

Hypers.
x18
x15



Spent 90 mins today cutting the grass so that killed my DL.
I need to make a little platform for deficit DLs. My pull off the floor is too weak!!

[12ccopeland]

Conventional Deadlift
60x5
60x5
80x3
100kgx2
120kg x1
140kg x1
160kg x1
180kg x1
200kg (440lbs)x1
200kg x0
200kg x0

Box Squat (Parallel)
Bar x10
60kg x5
80kg x5
100kg x5x4
120kg (264lbs)x3

+Abs

Hypers.
x18
x15



Spent 90 mins today cutting the grass so that killed my DL.
I need to make a little platform for deficit DLs. My pull off the floor is too weak!!

TKD! Love saying that name man. Good workout; 440 lbs is so much weight. Can't even fathom doing that considering 3 sets of 245 x 5 was my max haha. Someday.jpg

[markyg]

Conventional Deadlift
60x5
60x5
80x3
100kgx2
120kg x1
140kg x1
160kg x1
180kg x1
200kg (440lbs)x1
200kg x0
200kg x0

Box Squat (Parallel)
Bar x10
60kg x5
80kg x5
100kg x5x4
120kg (264lbs)x3

+Abs

Hypers.
x18
x15



Spent 90 mins today cutting the grass so that killed my DL.
I need to make a little platform for deficit DLs. My pull off the floor is too weak!!

What about a nice pair of high heels?

[TKD]

TKD! Love saying that name man. Good workout; 440 lbs is so much weight. Can't even fathom doing that considering 3 sets of 245 x 5 was my max haha. Someday.jpg

lol Thanks mate! It's way time I moved away from 200kg DLs.

What about a nice pair of high heels?

High heels? eh? lol

[TKD]

EXTRA WORKOUT!



Sled Pull
Forward Walk With 15kg x3 trips around garden
Backward walk with 15kg x 2 trips around garden


+Plus rear delt work.



I've never really been one to pose in front of the mirror, but I did the yesterday only to notice my rear delts are lagging quite a bit. This is probably a big piece of my shoulder problem puzzle!

[-Lucifer]

I've never really been one to pose in front of the mirror, but I did the yesterday only to notice my rear delts are lagging quite a bit. This is probably a big piece of my shoulder problem puzzle!

Work them more often; something like 4x15 of back flyes (bentover rear delt flyes). I used to hit them twice a week and that made them grow. And no, I don't have a journal. I keep all my workouts on my computer, using MS Excel.

[iron619]

This might help: imagine you're doing diamond pushups.

I might give JM Presses another try one of these days.