I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

I've drafted a westside style programme which I'll start Tuesday week. I'm going to be doing a lot of upper back and lat work as I think that's what I'm lacking on bench. Also doing a bit of repititive effort work with DBs to put a bit of size on my chest.

For my first 3 weeks my max effort exercises will be 12" box squat and 2 board bench. Should be good.

Don't forget to keep the triceps up there with the back and lats. With the potent bench vests available today it's the guys with the superstrong triceps that get the big numbers in the bench.

Also, best of luck with the westside program. In my humble opinion it's one, if not the best PL training program available to date. Not always the easiest to follow but the results are awesome if you are prepared to put in the hard word.(From reading your log it looks like u are willing to do that :grin: )

P.S. -Congratulations on the new PB in the squat! Awesome

Bio

Yep got plenty of tricep work in there. Plenty of board and close grip work, along with purely tricep isolation exercises.

[SoaringSwine]

Yuss, he's a hard worker our Swine is lol. Wraps schmaps.. Thats a sweet squat PB!

Nice :clap:

AK is back!! \:D/

Cheers PnW. Nice avatar btw.

[AK]

Yuss, he's a hard worker our Swine is lol. Wraps schmaps.. Thats a sweet squat PB!

Nice :clap:

AK is back!! \:D/

Thanks P & W ( Sorry SS ) Congrats again. \:D/

[SoaringSwine]

Managed to get in a pretty good training session that didn't irritate my shoulder.

Front Skwat

5*20

5*40

5*60

5*80

5*90

3*100

3*110

2*120

1*130 - failed

Fun to do these again. Nice to see they've increased too.

GHRs

3 sets of 10

Reverse Hypers

3 sets of 10 @ 140lb

Pulldown Abs / DB side bends

2 sets of 10*40kg / 2 sets 10*80lb e/s

Shoulder rehab

[SoaringSwine]

ME Bench minus the bench...

EZ Bar Tricep Extensions

8*25kg

5*30kg

5*35kg

3 sets of 5*37.5kg

12*30kg

Banded Chinups

3 sets of 8-10

Not the best on the shoulder

BB Bentover Rows

8*40kg

8*50kg

8*60kg - form sloppy, want to keep it pretty tight

2 sets 8*55kg

DB Curls

3 sets 10*25lb

Shoulder prehab

Pulldown Abs

3 sets of 10*40kg

[teamfatboy]

Front Skwat

5*20

5*40

5*60

5*80

5*90

3*100

3*110

2*120

1*130 - failed

Fun to do these again. Nice to see they've increased too

Great job SS - awesome front skwats.. I hate 'em, cos I don't do them well (prolly cos I don't do them....) but I can't even come close to matching the weights I do for back squats. :clap:

[TheGus]

Nice job on the fronts. What difference does it make? Considering trying them.

[SoaringSwine]

DE Squat

Speed Squats

5*20kg

5*40kg

2*60kg

2 sets 2*70kg

2 sets 2*82.5kg - first set was okay but second set my shoulder started to flare up, so decided to switch to front squats

Speed Front Squats

4 sets 2*62.5kg

Then tried to do some deadlifts but even 70kg was hurting the shoulder.

Banded Good Mornings

Bands under the feet and around the neck/shoulders. Did a few sets of 20, putting my feet wider to increase the tension. Tried to use two bands, the resistance was fine but the pressure on my neck had me seeing stars.

Side on One handed DL

Got up to 70kg, but grip let me down. My fingers are too short to do the hook grip, can only get my middle finger properly around.

GHRs

3 sets of 6-8, hands out front, then across chest, then at side

Pulldown Abs

3 sets of 12*40kg

Shoulder Rehab

Better rehab itself soon...

[SoaringSwine]

Nice job on the fronts. What difference does it make? Considering trying them.

A lot more quad involvement (and therefore less hamstrings). Really works the core keeping youself upright. That was the first time in ages I had done them. Only really did them because I can't back squat right now.

[SoaringSwine]

Meant to be DE Bench but decided to see what the shoulder could handle

Shoulder Prehab

2 Board Bench Press

8*20kg

8*40kg

8*50kg

8*60kg

5*70kg

5*80kg

5*85kg

5*90kg

3*97.5kg - PB I think

0*102.5kg - bit worn out

Close Grip Bench

10*50kg

2 sets of 10*55kg

5*55kg - triceps just died, mission complete.

Banded Chinups

Did really do a rep scheme. Once I got into the band couldn't be stuffed getting out so just did as many as I could, had a short break and repeated. Spent about 5 mins doing that.

Seated Rows / LPDs

10*40kg / 10*45kg

10*45kg / 10*50kg

10*50kg / 10*55kg

Preacher Curls

2 sets of 8-10*25kg

DB Shoulder Press

3 sets of 20*10lb

Just trying to get things going in my shoulder again. I bit of discomfort but no real pain.

Comments

Shoulder held up pretty well.

[poos_n_wees]

Banded Chinups

I see what you did there

Nice 2board bench PB! Good to hear the shoulder's cooperating :nod:

[jono]

nice work :grin:

good to see the good ol squats in there :twisted:

[SoaringSwine]

nice work :grin:

good to see the good ol squats in there :twisted:

Thanks. It's funnly to think after doing 1233 of them in 7 weeks I miss not being able to do them.

I see what you did there

Nice 2board bench PB! Good to hear the shoulder's cooperating

Did you get why I did it?

[biomax]

I think it would be interesting to see if the increase in the front squat will have a carry over to your back squat like for e.g. the goodmorning or box squat etc.

Please keep us informed, maybe we can learn something new here , or if somebody else have done a experiment like that please let us now.

Thanx

Bio

[poos_n_wees]

Did you get why I did it?

Anything to do with purple bands?

[SoaringSwine]

Did you get why I did it?

Anything to do with purple bands?

Correct. You win a cookie!

[poos_n_wees]

[SoaringSwine]

ME Squat/DL

Been getting progressively sicker the last couple days. And my hamstrings were a bit sore from Saturday's effort (think this sickness has slowed my recovery). Over the last two months I've only deadlifted a couple times (one deficit and one rack pull), but my shoulder was feeling okay so decided to see what I could do.

Deadlift

5*70kg

3*90kg

2*110kg

1*130kg - belt on

1*150kg

1*170kg

1*190kg - 10kg PB (previous 180kg on 26/6)

Front Squats

5*20kg

5*40kg

5*60kg

5*80kg

3 sets of 5*100kg

Bent Over BB Rows

8*40kg

2 sets of 8*60kg

Strict

Reverse Hypers

3 sets of 10*100lb

Decline Situps / Landmines

2 sets of 12 with 5kg / 2 sets with 10*5kg e/s

Comments

Hopefully this cold won't set in too much .

[TheGus]

Nice work on the deadlift PB! Impressive!!! :twisted:

[jono]

Solid DL :twisted:

[SoaringSwine]

Thanks guys. Throw in some speed pulls, deficit pulls and box squats and I'll be at 200kg in no time. I'll have a shot around mid october maybe.

My total is edging towards 1000lb... Best gyms lifts are now at:

Squat: 363lb

Bench: 181.5lb

Dead: 418lb

Total: 962.5lb

Once I get going on the bench again I should bump that up pretty quickly. Want to get myself to around a 1050lb total by the comp so even if some things go wrong I'll still get 1000lb.

[marky65]

Thats damn great going SS. I am sure you will make it and its always good to havee a little extra in the tank incase its needed.

:clap: :clap:

[Luigi]

nice increase on the deadlift bro

i too have not done them for a fair while now been focusing on my squat keeping up with yours!! lol

so you think the increase is from what exactly ?

will be testing mine this saturday...

[SoaringSwine]

so you think the increase is from what exactly ?

Squatting! Involves lots of the same muscles, increase your squat and deadlift is bound to go up.

[Luigi]

so you think the increase is from what exactly ?

Squatting! Involves lots of the same muscles, increase your squat and deadlift is bound to go up.

thats a good theory... i will have to see..