I follow something similar to a WSB split. Sometimes I will switch my DE Bench for either a bench assistance or RE Bench day (~60% of the time). Other than that, it's pretty much straight from the template with a few personal tweaks that I use. Here's today's workout:
ME Squat
Free Squat in Briefs (Metal Viking Briefs)
145x5
235x3
325x3
375x3
415x2
465x1
505x1 (~85% of PR) Squat was good and came up easy. Been watching a few videos to get technique pointers.
Kettlebell Double Arm Swing
30x10x3
Situps on GHR
BW+25#x10x2
Concentric GMs off Chains (Getting some blood moving)
145x5x3
(Later in Evening)
Ab Wheel
3 sets of 20
Foam Roller Work
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Results 1 to 30 of 303
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05-13-2007, 09:34 PM #1Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Chris' Off Season Powerlifting Log
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-14-2007, 01:29 AM #2Power Shrugzz FTW!
- Join Date: Jan 2007
- Age: 33
- Posts: 1,964
- Rep Power: 793
NICE squatting man. subbed
http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
Beware all ye who enter. insanely heavy liftin' awaits....
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05-15-2007, 07:45 PM #3Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Thanks.Originally Posted by Westside_Reflex
NICE squatting man. subbed
5/15 - Bench Assistance
Standing Military Press (not 100% Strict)
45x10
135x6
145x6x2
165x6
175x6x2
185x4
185x2 (Back Started to cramp, so I racked it and moved on)
JM Press
185x5x5
CSR
45x12x3
Cardio
20 minutes on bikehttp://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-15-2007, 07:58 PM #4KNEES GO PAST TOES
- Join Date: Aug 2005
- Age: 37
- Posts: 18,911
- Rep Power: 4185
nice work man! this'll be good!
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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05-16-2007, 02:11 AM #5Power Shrugzz FTW!
- Join Date: Jan 2007
- Age: 33
- Posts: 1,964
- Rep Power: 793
nice presses man
http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
Beware all ye who enter. insanely heavy liftin' awaits....
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05-17-2007, 08:03 PM #6Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Thanks. I've been neglecting heavy shoulder work for a while and I think it's holding my bench back a bit.Originally Posted by Westside_Reflex
5/17 DE SQ/DL
Box Squat with SSB
bar+80chainsx5
155/80chx2
205/80chx2
245/80chx2
295/80chx2
335/80chx2 (a bit slow, so we dropped the weight back)
295/80chx2x5
ghr
BWx8x2
BWx6x2 (Getting better at these )
standing ab pulldowns
70x15x3
side bends
95x12/12x3
lat pulls
120x12x3
120x10http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-17-2007, 08:24 PM #7KNEES GO PAST TOES
- Join Date: Aug 2005
- Age: 37
- Posts: 18,911
- Rep Power: 4185
strong DE session!
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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05-17-2007, 08:26 PM #8Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Thanks GoJu. Those SSBs are a killer, they make sure you stay tight and keep a good arch, or that bar is going right over your head.Originally Posted by GoJu
Makes a normal bar box squat feel like a piece of cake.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-18-2007, 03:08 AM #9Power Shrugzz FTW!
- Join Date: Jan 2007
- Age: 33
- Posts: 1,964
- Rep Power: 793
ill betOriginally Posted by UHCougar05
Thanks GoJu. Those SSBs are a killer, they make sure you stay tight and keep a good arch, or that bar is going right over your head. Makes a normal bar box squat feel like a piece of cake. solid session man
http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
Beware all ye who enter. insanely heavy liftin' awaits....
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05-22-2007, 08:30 PM #10Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
ME Bench
Bench with Mini Bands
barxsome
bar/bandx5
135/bandx5
185/bandx5
225/bandx3
255/bandx1
JM Presses with Mini
135/bandx5x3
CSRs
45x8
90x5x3
Rear Delt Raises (Two grips)
15x12x2/2
Rope Pushdowns
30x100http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-22-2007, 08:40 PM #11Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
- Rep Power: 0
Well well welll ...Lookie who it is!!!!
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05-22-2007, 09:18 PM #12Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Bodybuilders...Originally Posted by AtownKing187
Well well welll ...Lookie who it is!!!! Wassup Elfy?
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-23-2007, 12:27 PM #13Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
- Rep Power: 0
Pshh don't hate!Originally Posted by UHCougar05
Bodybuilders... Wassup Elfy?
It's going man..been studying alot so i havent been around much. Whens the next meet your doing?
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05-23-2007, 12:29 PM #14Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
I hear that one, I don't miss school a bit. The next meet is either going to be in October or December, I haven't decided yet.Originally Posted by AtownKing187
Pshh don't hate!
It's going man..been studying alot so i havent been around much. Whens the next meet your doing?http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-23-2007, 12:32 PM #15Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
- Rep Power: 0
Finals manOriginally Posted by UHCougar05
ughhh
Dang that's a ways away...You'll be twice as strong as your last one..you better have vids too!!
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05-23-2007, 12:42 PM #16Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
That's the plan. I will have vids fo sho.Originally Posted by AtownKing187
Dang that's a ways away...You'll be twice as strong as your last one..you better have vids too!!
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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05-23-2007, 12:52 PM #17Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
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WOOTTT!!!!!!!! I'll hold u to that!Originally Posted by UHCougar05
That's the plan. I will have vids fo sho.
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05-24-2007, 08:17 PM #18Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Originally Posted by AtownKing187
DE Squat
Quick night tonight because I was late due to traffic and I was kinda tired.
Warm Up
*Getting Pissed off at the idiots around me for driving too damn slow and managing to hit every stop light on the way to my training partner's house.
SSB Box Squats
245/80#chainsx2x2
(added Metal Viking Briefs)
245/80chx2
295/80chx2x2
335/80chx2x2
Situps on GHR
3 sets x 12
-------------- Later
Ab Wheel
3 sets x 12
Foam Roller work.http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-02-2007, 12:19 AM #19Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Felt Tired from work, so I took a few days off.
ME Bench
Fat Bar Bench
Barx12
165x5
215x3
255x3
305x1
325x1 PR
335x0
Reverse Hyper Rows(Bench Grip)
360x12
(Tried to Pause at the Chest
360x12
360x12http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-02-2007, 02:09 AM #20Power Shrugzz FTW!
- Join Date: Jan 2007
- Age: 33
- Posts: 1,964
- Rep Power: 793
strong benchin' man
http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
Beware all ye who enter. insanely heavy liftin' awaits....
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06-02-2007, 09:13 AM #21Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
- Rep Power: 0
Congrats on the pr dude!!! 335 is there man!! Give it time it will come!Originally Posted by UHCougar05
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06-03-2007, 09:57 PM #22Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Thanks man, I just need to get my technique where it needs to be and that 335 should go up easy.Originally Posted by AtownKing187
Congrats on the pr dude!!! 335 is there man!! Give it time it will come!
ME Sq/dl
warmup
suspended good morning (conv stance)
135x5
185x5
225x5
245x3
275x1
295x1
315x1
335x1
365x1
405x0 (Didn't get it off the chains)
ghr situps
BWx12
BWx12
standing reverse hyper rows (bench grip)
360x12x4http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-05-2007, 08:30 PM #23Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Bench Deload
Band Pull Aparts
3x12 (varying resistance)
4 Board Press with Fat Bar (Bar = 75#)
165x5
Add 4 Board
255x5x2
305x5x4
DB Rows
95x12,12
95x12,12
95x8,6
Kelso Shrugs (Seated shrugs on a low row machine)
4platesx12x3Last edited by UHCougar05; 06-06-2007 at 09:47 AM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-07-2007, 09:40 PM #24Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
DE SQ/DL
Box Squat with Safety Squat Bar (in Metal Viking Briefs) (http://asp.elitefts.com/qa/default.a...=14254&tid=102)
245/80chx2
295/80chx2
335/80chx2x2
385/80chx2x2
Deadlifts (Conventional Stance)
315x1
405x1x6
Reverse Hyper Rows(Bench grip with pull down bar)
360x12x3
Had a bit of trouble with the Box squats today because I think my briefs are finally breaking in and are getting seated correctly, so it's going to take more weight than I normally use to get to the box.
Deadlifts went well, as it was the first time I pulled in a month to let my elbow tendinitis heal. I was playing around with my deadlift stance trying to find the best stance for me and I think I might have found it, but I'll need to use a bit heavier weight to know for sure. Overall a good night.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-10-2007, 08:01 PM #25Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
ME SQ/DL
Squat (Viking Briefs)
145x3
235x3
325x3
375x3
415x3
465x1
505x1
565x1 PR
GHR
2x10
GHR Situps
2x10
Reverse Hyper Rows
360x10x3
These squats were to a box, and I just barely touched on the last 4 sets. These briefs are serious, the 565 was easy and my training partner said I was good for another 40-60 pounds.
Last edited by UHCougar05; 06-10-2007 at 08:07 PM.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-10-2007, 08:14 PM #26Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
- Rep Power: 0
Congrats on the pr!Originally Posted by UHCougar05
ME SQ/DL
Squat (Viking Briefs)
145x3
235x3
325x3
375x3
415x3
465x1
505x1
565x1 PR
GHR
2x10
GHR Situps
2x10
Reverse Hyper Rows
360x10x3
These squats were to a box, and I just barely touched on the last 4 sets. These briefs are serious, the 565 was easy and my training partner said I was good for another 40-60 pounds.
Do thoe briefs give you wedgies?...lol
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06-10-2007, 08:52 PM #27Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
Just a bit, but if they help me squat more, it's a small price to pay.Originally Posted by AtownKing187
Plus I got a few pics tonight that I'm about to load on my bodyspace.
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-10-2007, 09:33 PM #28Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
- Rep Power: 0
WOOT!! SOMEONE GOT A HAIRCUT!!!!!Originally Posted by UHCougar05
Just a bit, but if they help me squat more, it's a small price to pay. Plus I got a few pics tonight that I'm about to load on my bodyspace.Last edited by AtownKing187; 06-10-2007 at 09:36 PM.
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06-10-2007, 09:42 PM #29Styrkur og Sæmd
- Join Date: Jul 2004
- Location: Houston, Texas, United States
- Age: 41
- Posts: 7,474
- Rep Power: 20604
I know, I feel naked without all my hair.Originally Posted by AtownKing187
http://www.thewarehousegym.net/ - PL/SM gym on the South Side of Houston owned by Dr. Zach McVey
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06-10-2007, 09:45 PM #30Banned
- Join Date: May 2006
- Age: 35
- Posts: 13,235
- Rep Power: 0
bah! u got your hat!Originally Posted by UHCougar05
I know, I feel naked without all my hair.
Makes a normal bar box squat feel like a piece of cake. 
ughhh
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