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Started By
Message
re: Westside fitness log
Posted on 1/8/18 at 9:33 pm to Hu_Flung_Pu
Posted on 1/8/18 at 9:33 pm to Hu_Flung_Pu
ME lower
First time back around to heavy deadlift variant.
Below knee rack pull, hook grip
95% of 635x1 (50 lb PRish)
SSB Good mornings
5x5 worked up to 205
Front squat
155 2x10
Bands abs
First time back around to heavy deadlift variant.
Below knee rack pull, hook grip
95% of 635x1 (50 lb PRish)
SSB Good mornings
5x5 worked up to 205
Front squat
155 2x10
Bands abs
This post was edited on 1/8/18 at 9:34 pm
1
Posted on 1/10/18 at 4:57 pm to Hu_Flung_Pu
ME upper
CG bench
365 (no PR) x1
Dips
2 plates 3x10
Incline DB flye
30 3x10
Skull crusher with extension
10 lb each side
3x10
CG bench
365 (no PR) x1
Dips
2 plates 3x10
Incline DB flye
30 3x10
Skull crusher with extension
10 lb each side
3x10
Posted on 1/12/18 at 7:56 pm to Hu_Flung_Pu
DE lower
Speed SSB box squats
295 10x2
SSB squats
295 3x5
Front squats
245 3x5
Speed deadlift
275 + mini bands 10x2
Deadlifting
405 1x3 (way too exhausted to continue)
DB curls
30 2x10
Speed SSB box squats
295 10x2
SSB squats
295 3x5
Front squats
245 3x5
Speed deadlift
275 + mini bands 10x2
Deadlifting
405 1x3 (way too exhausted to continue)
DB curls
30 2x10
This post was edited on 1/14/18 at 2:46 pm
Posted on 1/14/18 at 2:48 pm to Hu_Flung_Pu
DE upper
Speed bench
225 + mini bands (80lbs) 10x2
Dips
90 2x5, 135 3x5
DB flyes
30 3x12
Skullcrusher
10 each side 3xamrap
Speed bench
225 + mini bands (80lbs) 10x2
Dips
90 2x5, 135 3x5
DB flyes
30 3x12
Skullcrusher
10 each side 3xamrap
Posted on 1/15/18 at 2:33 pm to Hu_Flung_Pu
ME lower
SSB squats
455x1
Front squats
3x5 245,255,265
DB rows
3x10 70
DB curls
3x10 40
SSB squats
455x1
Front squats
3x5 245,255,265
DB rows
3x10 70
DB curls
3x10 40
Posted on 1/17/18 at 4:44 pm to Hu_Flung_Pu
ME upper
Wide bench
385x1
Paused bench 2 count
315 3x3
Dips
3 plates 3x5
Decline DB flyes
50 2x10
Mini bands tricep pushdown
3xamrap
Wide bench
385x1
Paused bench 2 count
315 3x3
Dips
3 plates 3x5
Decline DB flyes
50 2x10
Mini bands tricep pushdown
3xamrap
Posted on 1/20/18 at 2:44 pm to Hu_Flung_Pu
DE lower
SSB box to parallel
305 10x2
Good morning
155 3x10
Speed deadlift
285 + mini bands 10x2
Back squats
315 3x5, 405x3, 405 2x1
Chins
1xamrap
SSB box to parallel
305 10x2
Good morning
155 3x10
Speed deadlift
285 + mini bands 10x2
Back squats
315 3x5, 405x3, 405 2x1
Chins
1xamrap
Posted on 1/24/18 at 8:25 pm to Hu_Flung_Pu
ME lower
2" deficit no belt deadlift
500x1
Squats
405 3x5
Was tired and feeling weak
2" deficit no belt deadlift
500x1
Squats
405 3x5
Was tired and feeling weak
Posted on 1/24/18 at 8:27 pm to Hu_Flung_Pu
ME upper
Reverse band bench (purple bands +- 50 lbs at bottom)
425x1, 445 attempt but couldn't lock out
Back off reverse band bench
375 3x5
Dips
BW 3x10
Floor DB flye
30 2x10
Reverse band bench (purple bands +- 50 lbs at bottom)
425x1, 445 attempt but couldn't lock out
Back off reverse band bench
375 3x5
Dips
BW 3x10
Floor DB flye
30 2x10
This post was edited on 1/24/18 at 8:28 pm
Posted on 1/27/18 at 3:22 pm to Hu_Flung_Pu
DE lower
Speed SSB box
335 + mini 10x2
Speed deadlift
315 + minis 14x1
Speed SSB box
335 + mini 10x2
Speed deadlift
315 + minis 14x1
Posted on 1/29/18 at 7:24 pm to Hu_Flung_Pu
DE upper
Speed bench
230 10x2
Spoto press
230 3x5
DB flyes
40 3x10
Dips
2 plates 2x5, 3 plates 1x5
DB skullcrusher
40 3x10
Speed bench
230 10x2
Spoto press
230 3x5
DB flyes
40 3x10
Dips
2 plates 2x5, 3 plates 1x5
DB skullcrusher
40 3x10
Posted on 1/29/18 at 8:31 pm to Hu_Flung_Pu
ME lower
Reverse band squats (elongated warm up)
515x1 (left a little bit)
SSB squats
295 3x5
Reverse band squats (elongated warm up)
515x1 (left a little bit)
SSB squats
295 3x5
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