Under the bar

[big MAC]

Solid stuff man, sorry about the injurries.

How old are you and how long you been lifting?

[Retro Blaster]

Hey yall just a heads up on the training will be back into full training monday as all injuries are healed, i have been in to do some maintenance work and the strength didnt fall that much.

Just to MAC ive been training this way for a littl under 2 years now bro and have loved it, turned 26 last month god im old.

I may have to come up and work out with yall 1 day.

[Varven]

good to hear you all healed up.

Yeah probably in a years time or something silly like that when I can actually squat something more than your warm up weights it would be awesome to have a west side style training session... chains, bands, boxes and other insanity

[Retro Blaster]

Right here we go 1st proper workout done last night.

ME Squat Day

Warm Up

OH Squats

5x5 @ 60kgs

Incline ABS

3x700 (cant reemember how much i did)

Hanging Leg raises

3x700 (as above)

Prone Neck bridges for time

ME Squat Free squat

1x20 @ 60kgs

1x15 @ 80kgs

1x10 @ 100kgs

1x10 @ 140kgs

1x8 @ 180kgs

1x3 @ 200kgs

1x3 @ 220kgs (pretty good concidering)

1x15 @ 100kgs

Unilateral lift Barbel lunges

4x8 @ 100kgs

Hips ass and quads fried by now hahaha

Heavy Posterior Chain Stiff Leg DL

4x8 @ 100, 120 130 140kgs

Shoulders Military Press/Push Press

1x10@ 60kgs

1x6@ 80 kgs

1x3 @ 100kgs

1x3 @ 120kgs

Shoulders 2 Seated DB press

2x10 @100lbs

Extras

Pulls from floor 100kgsx6 ss w/ hammer curls60lbsx8 ss w/ rack DL holds 130kgsx30s 4sets of these

Notes

Very suprised with strength, didnt drop too much over the break will be very sore tomorrow though.

Had my PWO shake and sat in the sauna for what seemed like an eternity.

Some dick stole my box that i made for box squats so next week ill have to use a bench, its about 2 inches higher. What would any1 want that box for????

[Varven]

Thats a nice 3RM on squat considering the layoff you had.

what is Unilateral lift Barbel lunges ?

Shoulder presses seem solid too, you havent lost much strenght at all ! Wont be long before your hitting new PRS all around !

[poos_n_wees]

Holy shit. These are the weights youre pushing and your injured? wtf? I'm jealous :pfft:

Solid training though... injuries are so frustrating. Hang in there bud.

[Retro Blaster]

The body is totally 100% now so no excusses anymore.

Yeah barbell lunges vv i hate them ay but they have to be done i had a knee reconstruction when i was 17 so my left quad has always been lagging but when i started doing these it caught up real fast. I hate them cos i got dodgy ankles.

Well i actually suprised myself....mind you the last rep on the 3rm was an ass breaker if ya know what i mean VV

haha :pfft: :grin:

[Varven]

The body is totally 100% now so no excusses anymore.

Yeah barbell lunges vv i hate them ay but they have to be done i had a knee reconstruction when i was 17 so my left quad has always been lagging but when i started doing these it caught up real fast. I hate them cos i got dodgy ankles.

Well i actually suprised myself....mind you the last rep on the 3rm was an ass breaker if ya know what i mean VV

haha :pfft: :grin:

Lol yeah bro, after a heavy set of squats where you really push yourself, a nasty case of the shits is quite common lol.

Are they normal lunges done with a barbell on your back ?

do you "walk" up and down the room or how exactly do you perform them ?

BTW how longhave you been training in WS for and have your lifts improved a whole lot since ?

Are you using suits/wraps ?

[Retro Blaster]

I do the lunges in the squat rack as well as the SLDL so i hog the squat rack on mondays hahaha.

Been doing a westside based program just under 2 years now and the lifts have gone up pretty good. About 30 kgs on the bench and 50 on the squats so pretty good.

Im a raw lifter bro, dont got enough cash for suits n shit hahaha.

[Varven]

Thats good improvement man..cause a lot of WS naysayers reckon there is no positives for raw lifters.

Ive always disagreed with them and your case is a perfectly example of how WS works for raw lifters too.

Im sure if you got briefs/suits/wraps youd see your poundages climbing well into the super high range.

I just watched a video of scott mendelson benching 1016 :shock:

In an interview he talks about how he could feel his bones bending after the 1000lb mark.

[Retro Blaster]

Hell yeah man west side is good for raw lifters like us, i rekon it teaches intensity and volume control. Those are very important for what we want Speed Power Strength.

West Side can be manipulated to any type of lifter so the purists in the lifting gear world havnt got exclusive rights on this program.

I havnt ever wanted to use lifting gear, maybe when i do my 1st comp ill get into some kind of program but till then RAW as she gets.

Yup i saw that aswell, i duno if i ever want to get under that heavy weight even if squating, i value my bones too much.

Hey man ust a question how heavy are you.

I wana come squat with yall one day, my club rugby has finished but ill be playing reps for a while. Ill get there tho.

[Varven]

im 88kgs of pure fat bro.

Seriously, after the lay off , my bf is upto circa 20%, but I want to get some strenght before I decide to cut or whatever.

Till then Ive decided to just keep eating and lifting

Yeah man would definitely be good to have you around, Im just signing up for membership today at Gillies ave gym in Auckland, a gym reputed for PLers and OLers, so maybe Ill learn some new stuff as all these days Ive been training alone in an near empty gym.

[Retro Blaster]

Right Enough talking here is day 2 from last night.

ME Bench Day

Warm Up

Front Squats

1x5@100

1x5@140

1x1@160 Haha fried my back Quads and ass already god dam it

Prone Neck Bridges for time

Swiss Ball Crunches 4x79000

Lying leg raises 3x15

ME Bench Normal Flat Bench

1x20@ 60kgs

1x15@80kgs

1x10@100kgs

1x8@120kgs

1x3@140

3x3@150 (felt strong as and tight as hell could have hit 160 or 170 easy i rekon)

1x20@80kgs

Supliment Lift Incline BB Presses

4x8@120kgs (now this was ass breaking haha)

Tricep Compound Lift Close grip Decline BB presses

4x8@120

ss/w

Tate Presses 4x10@45lb DBs

Back Horizontal Pull/Lift TBar Rows

4x4@100kgs

ss/w

Face Pulls 4x12@??? 6plates on the machine.

Extras

Pulls off Blocks just below knees 120kgsx8

ss/w

Reverse BBcurls 60kgsx8

3 sets.

Absolutly fried me this did, shouldnt have done soo much volume ahh well gota star somewhere.

PWO shake then 8 whole Chickens for PWO meall hahaha.

[Retro Blaster]

Power/Speed Day

Warm Up

OH Squats

5x5@60kg

Speed Deads

8x3@120kg

Power Cleans

1x3@80

1x3@100

1x3@120

1x1@140kg (strength has dropped down here drastically)

High Pulls

4x3@80kg

DB Snatches

4x6@80lb each hand

Finger Chins (fingers in strap no thumbs)

10x4@BW

Active core work

Brock lesnar drill, Prone Bridges, Lateral bridges

Good work out, good intensity. Strength on Cleans were down. Over all pretty pleasing.

[Varven]

nice work bro,

Do you not do speed squats ?

did you find a new box to squat onto ?

oh and whats Finger Chins ... fingers in what straps ? I cant visualize this ex....

[Retro Blaster]

Yeah bro i do speed squats, if i do Squats on Me day i do speed deads on Power/Speed day day iif i do Deads on ME day i do speed squats on Power?Speed day.

Just making me a new 1 now bro.

Ahhhhh on chin up bar put v close grip attachment on it and thread strap through so there are 2 loops hanging down both sides then just put fingers in each and pull up. Does this help?

[Varven]

yeah makes sense.. I guess it is to improve your grip ??

Have you seen the variable height box they make on elitefts ? Its frigging awesome.. though looks very solid and heavy, so would be hard to get one into the country. Do you use one standard box or different heights ?

Im just using a bench but just joined gillies ave olympic gym, lots of cool stuff.. so ill have boxes of different heights now.

[Retro Blaster]

If i want to go higher i use plates on the box and if i want to go lower i use a bench at the gym taht is aprox 2inch lower.

Rep bench Day

1x20@100kgs

1x12@100kgs

1x6@100kgs (fried haha)

Cable x overs standing

4x8@100 on the stack duno what units these are.

Close grip bench w 4 board

4x8@120kgs

Seated row

4x8@200 on the stack

Face Pulls

4x8@6plates on the stack

Abs for 1million

Neck work for 3million

Hammers for 3

[Varven]

have u replaced DE work with RE work ? Ive never quite understood that part.. when do you use DE and when do you go for RE ?do you cycle the 2 phases ?

Solid tricep work on the CG 4 board presses.

I guess you have a buddy to workout with ?

[Retro Blaster]

I cycle it bro i just do 1 week DE and 1 week RE just to keep it interesting, i get bored very easily so i need to change it up alot.

Yeah got a training partner he is a strong little c*nt to he about 10 kgs lighter and can do just about what i do littl dick haha.

[Varven]

Oi !

your missing 2 me and 2 de/re sessions from last week ?

Lets see some action !

[Retro Blaster]

MY BAD VV

I forgot what i did last week so ill just post up the work out from last night.

ME DL

Warm Up

Incline abs 3x15

OH Squats 3x10@60kgs

Prone bridges 3x60s

Prone lateral Bridges 2x60s

ME DL

Deads conventional double overhand grip

1x3@100kgs

1x3@140kgs

1x3@180kgs

1x3@200kgs (changed to over under grip)

1z3@220kgs

1x3@240kgs

1x1@260kgs

Front squats

5x5@150kgs haha

SLDL

4x10@100kgs

Military Press

4x8@100kgs

Seated DB press

4x8@85lbs

Lateral Raises

4x8@45lbs

Shrugs for 100,000

Plyo Jumps for 6

[Varven]

Nice deads,

do you do sumo deads ever ?

also how come you do shoulder workout on me squat/dead day ?

would haev thought you would have done it on me bench or de bench day?

Oh and whats a plyo jump look like ?

I want to incorporate jumps into my training on de day for explosive power but dont know what to do ,...

[Retro Blaster]

Yeah bro i change it up every now and then i like sumo cos i can use my quads in the movement, if i do shoulders on Bench day my tris get fried too fast bro so whatever exersice or body part is last it suffers bad. And it would leave a big hole on Sq DL day and pack up my Bench day.

Plyo jumps there are many types bro i just jump on the spot aim for max height and explosivenes try to hit feet together at top of jump,squat down at bottom of jump aswell.

[Retro Blaster]

Sun 20/08

ME SQ

Warm Up

Incline abs

Hanging leg raises

Standing twists

Free Squat A2G

1x10@100

1x10@140

1x10@180

1x4@200

1x3@220

1x1@240

SLDL off 6inch bloks

4x8@125

Step ups with barbell

4x8 each leg 80 kgs (ohh my gluteas minimus hehe )

GHR

4x5 BW

Military Press / Push Press ssw/ Lateral raises

4x8@100 / 4x8@50lbs

Seated DB press

2x10 @ 95 lbs

Shrugs for 1000

Tues 22/08

ME Bench

Warm up

Prone neck Bridges

Seated DB cleans

Swiss ball crunches

Bench Press

1x10@60

1x10@80

1x6@100

1x6@120

1x6@130

1x3@140

1x3@160

1x1@170

1x1@175 (PB)

Weighted Dips

1x10w20kg

1x8w30kg

1x6w40kg

Tri pushdwns

4x12 @100 on stack?????

Finger chins

10x4

Face Pulls

4x12 @100 on the stak?????

Hammers (60lbs) ssw/ Pulls (110kgs) ssw/ 20kg Plate pinches ea hand (30s) x3

Good work out with PB on bench