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CK's West Side Journal

8/25/02 - Speed Bench w/o

Yup its Sunday and I arrived in New Orleans late last night for a conference!... Usually I w/o on Monday but I figured with Burbon Street calling my name I 'd better get a early start on my w/o if I planned on getting anything done while in New Orleans

I found a gym on Canal Street call Downtown Athletic Club or something like that.. It was a decent gym but by no means hardcore..

Bench
155 x 3 x 12 sets ( 3 grip variation - wide, med, close)
255 x 2

DB Tri Ext (overhead)
35 x 10
45 x 10
55 x 6 x 2 sets

Tri Pushdown
80 x 10
60 x 10 x 2

DB Cleans
30's x 8 x 3

DB Side Lateral Raise
8# x 6 x 3 (hold on last rep for max time)

That's it.. no pics.. sorry.. didn't take camera with me!
 
CK, did you do the 155 x 3 x 12 for speed and then try some heavier for just one set, or were those speed too?
 
8/26/02 ME DeadLifts

Another NewOrleans W/O!..

This one was much more interesting because I was hung over and tired from lack of sleep and the gym didn't have much of the equipment I needed and I had people watching me do deads with a 'WTF?' attitude...

Deadlift (from floor)
135 x 10
255 x 3
315 x 3
405
430 (missed on lockout)
415 (no start.. tired)
315 x 6
*Last week of deads.. will swith do GM next week

Leg Curls *No Glute Ham Raise at gym :(
130 x 8 x 4

Pull Tru
70 x 20 x 2 *max weight at machine i could use for exercise :(

Hypers *no reverse-hyper chair :(
bw x 10 x 2

Squat
225 x 6 x 2
*thew it in becuase I was angry about lack of intensity in w/o

too much Burbon Street ! :) :(
 
spatts said:
CK, did you do the 155 x 3 x 12 for speed and then try some heavier for just one set, or were those speed too?
Click to expand...

yup the heavier set was just to see what i had left.. didn't do it for speed..
 
When you go back and do 315 x 6...I was wondering why you do that? Is it so reach failure? Increase your time under tension? Etc....?
 
08/29/02 - ME Bench

I'm home.. but I'm wiped out from lack of sleep and standing all day at tha conference in a booth and then going to burbon street all night!.. great place.. too hot this time of year down there though :)

Max Bench ( 3 board)
135 x 3
225 x 3
275 (missed on bottom)
275 (missed on bottom)
250 (missed on lockout)

Well.. first really crappy w/o in a long time.. I just hung it up after that.. I've had a pounding headache all day and feel real weak.. better to just take a day off then push a bad situation I guess

:(
 
spatts said:
When you go back and do 315 x 6...I was wondering why you do that? Is it so reach failure? Increase your time under tension? Etc....?
Click to expand...

wanted to increase TUT.. I should have gotten 430 :(
 
Pics from Today w/o

Me about to blow the 275# attempt :(
275bench3b.jpg


Atlas Stone Form
atlasstoneform.jpg


Ya!.. my newest project.. just made the form tonight from a 52' ball.. should come in at around 200# Want to try that one before I make a 'heavy' one :)
 
nice bungee cord set up :)

what are you going to use to place the atlas stone up on? are you gonna get a big barrel like B folds?

also, how long does it take to set(that atlas stone mold)?



for yourbench, i dont know if you doing it, but tuck your shoulder blades together. it will shorten your bench stroke.
 
Thanks D.. I think my bench form is terrible and harder for me to fix.. it is my weakest lift... :(

Anyway, I'm not sure about the atlas stone yet.. Haven't gotten a barrel.. was thinking about doing lifts to shoulder with the 'lighter stone' until I can scavange a barrel and tire

The form was made from plaster of paris it only took 2 hours to harden enough from me to deflate the ball and take it out.. I will wait until tomorrow night to put the cement in to make sure it is dry.. will post more pics of course ...
 
Last edited:
08-30-02 Speed Squat

13" Box Squat
185 x 2 x 10

Farmers Walk
110 x 100' x 2

Pull Thru's
100 x 10 x 3

Abs Crunch Hold
bw x 20 x 3 (hold on last rep for max time)

pics -

13box185d.jpg


13box185b.jpg


13box185bk.jpg


atlasstonefilled.jpg

* pic of the atlas stone form filled with cement! just checked it this morning and the form is hot to the touch from the cemet chemical reaction! Can't wait for it to set in 3-4 days to break the form to check out my work!
 
nice box squat form. just make sure your flaring your knees out.

Its amazing how much your formed has gotten better from 2-3 weeks ago.

That atlas stone looks sweet.
 
Atlas Stone!

ok... its done! it is as ugly as hell and not perfrectly round but it is in all one peice and it weighs 175#

Here is the Form -
atlasstoneform.jpg


Form Filled with Cement -
atlasstonefilled.jpg


The Cement Ball after breaking away the form -
175AtlasStone.jpg


Pic of the ball with the bottom side up -
AtlasStoneBottom.jpg


got to let it cure for another 3 days before playing with it... Can't wait ! :) :) :)
 
::tear:: its..beautiful. Do you think 175 is going to be too heavy as your first stone? or is it just the right size?
 
thanks D.. yes. I think its a good size for my first 'stone'.. Can't wait to incorporate it into my training and take some fun pics!
 
AWESOME!!!

B True
 
DE Bench 09/02/02

Speed Bench (3 grips)
155 x 3 x 12 sets (30 sec btw sets)

Barbell Tri Extensions
65 x 10 2 *Elbows Hurt :(

Tri KickBack
20s x 10
30s x 10

Tri Pushdown
70 x 12 x 4

Seated DB Power Clean + Press
30s x 6 x 3

Bent Lateral Raises
10s x 10 x 2

Lat Pulldowns
160 x 6
160 x 4 x 2

Barbell Shrugs
225 x 6 (raw)
225 x 12 (staps)
135 x 12 + Hold for max time at top

Good Workout.. lots of energy except for my darn elbows!

Ooo Ya.. I almost forgot.. I played with my balls tonight too!

Ya, my Altas Ball.. I should have waited till tommorrows w/o ME Squat but WTF I couldn't wait!.. Check out the pics!

SpeedBench155%20-1.jpg

155 Speed Bench

SpeedBenchOverHead.jpg

155 Speed Bench Overhead pic
Getting creative with the camera and duct tape - lol

Ok.. The Altas Stone Pics -
AtlasStoneWeight175.jpg

Offical Weigh In Results - 175+- lol

Atlas%20Attempt%231.jpg

First Attempt.. Wow.. this is heavy! lol

Atlas%20Attempt%20%232.jpg

Second Attempt.. Ok.. I think I can lift this thing! lol

Atlas%20Attempt%20%233.jpg

Third Attempt.. YA! I made it.. I was saying "Quick Camera Take the pic already!' - lol

AtlasStone%20New%20Planet.jpg

Cool Pic.. Looks like a new planet in space ! lol

Atlas%20Stone%20Bite.jpg

Damn Stone Bit me.. good thing it didn't draw blood!..

Lots of Fun! Credit to Bfold for the inspiration! :)
 
thats some cool shit.. i wonder what your neighbors think..

oh, and btw your calves look friggen huge in your 3rd attempt.

Also, i noticed you corrected your speed bench form as well.. nice work.

Do you notice a difference in how it feels with your elbows in??
 
Deciever1 said:
thats some cool shit.. i wonder what your neighbors think..

oh, and btw your calves look friggen huge in your 3rd attempt.

Also, i noticed you corrected your speed bench form as well.. nice work.

Do you notice a difference in how it feels with your elbows in??
Click to expand...

Thanks D.. It does feel much better with elbows in.. more under control.. hopefully I will keep form on the ME Bench day! lol
 
if you havent, you should check out this strongman board called "the anvil" i dont have the link right now, but i know b fold does.
 
Heck of a job!!!!! Very impressive!!!

I think that you can wear gloves if you want...but you wont want to. Tack is a must when competing though!!!

www.nastrongman.com

B True
 
9/3/02 - ME SQ/DL

First time doing GoodMornings as my ME exercise

Rack Supported GMs
45 x 10
135 x 5
225 x 3
315 x 3
385 x 3
425 x 3
475 x 3
* I stopped at 475, was running out of weights! lol. good exercise :)

Stiff Leg Deadlifts
(sub for Ham/Glute Raise)
225 x 8 x 4

Pull Thrus
100 x 10 x 3

Abs Static Crunch
3 sets

No pics this time.. sorry
 
Re: 9/3/02 - ME SQ/DL

CrimsonKing said:
First time doing GoodMornings as my ME exercise

Rack Supported GMs
45 x 10
135 x 5
225 x 3
315 x 3
385 x 3
425 x 3
475 x 3
* I stopped at 475, was running out of weights! lol. good exercise :)
Click to expand...

woah man.. slow down. 475x3 ...damn!

how low did the good mornings take you? Thats damn good for doing it your first time.. hell.. good for doing it all your life as well.... nice
 
Re: Re: 9/3/02 - ME SQ/DL

Deciever1 said:


woah man.. slow down. 475x3 ...damn!

how low did the good mornings take you? Thats damn good for doing it your first time.. hell.. good for doing it all your life as well.... nice
Click to expand...

I'm 5'10 (70 inches).. I set the saftey rails at 44 inches... so that makes 16 inch movement. (excluding head of course!) Is that good or bad?

I wasn't sure where to set the rails. I heard 36 inches but when I did that it was way too low...any ideas?
 
Last edited:
Pick different heights...go lower then higher. Sit the pins just where your shoulder are when you are deadlifting...

B True
 
Re: Re: Re: 9/3/02 - ME SQ/DL

CrimsonKing said:


I'm 5'10 (60 inches)..
Click to expand...
5'10 is 70 inches lol.. forgot to tell ya.

anway from where the bar is from the floor is probably 60" so your idea works out.
 
Re: Re: Re: Re: 9/3/02 - ME SQ/DL

Deciever1 said:

5'10 is 70 inches lol.. forgot to tell ya.

anway from where the bar is from the floor is probably 60" so your idea works out.
Click to expand...

lol.. ya. i fixed that..

Bfold - actually the bar was lower than shoulder height i had to bend my knees slightly and bend over some to get under the bar.
 
I gotcha...BUT...set up your body just like you are about to do a deadlift from the floor. Look at where your shoulders are...and set the bar right there.

B True
 
Re: Re: Re: 9/3/02 - ME SQ/DL

CrimsonKing said:


I'm 5'10 (70 inches).. I set the saftey rails at 44 inches... so that makes 16 inch movement. (excluding head of course!) Is that good or bad?

I wasn't sure where to set the rails. I heard 36 inches but when I did that it was way too low...any ideas?
Click to expand...

When we do chain suspended, I believe it's 36" from the floor, which I think is a Westside thing. Hannibal would know for sure.

It is a little tough to get under, but I can do it, and I'm 6'.

Nice work on the 475!
 
Re: Re: Re: Re: 9/3/02 - ME SQ/DL

TheProject said:


When we do chain suspended, I believe it's 36" from the floor, which I think is a Westside thing. Hannibal would know for sure.

It is a little tough to get under, but I can do it, and I'm 6'.

Nice work on the 475!
Click to expand...

k I'll go for 36 from the floor next time!
 
I just saw this....

This is what I like to see... this is prime motovation for me.

Karma for you my friend.
 
My Daughterwanted me to lift the atlas stone since she has never seen me lift it so...

AtlasKids.jpg


Then they gave it a whirl - lol -
AtlasAnna.jpg

lol.. my daughter had a face too!

AtlasAndrew.jpg

My son was clearly trying to look cute.. lol
 
i think those are some of the best pics i've ever seen.... you should make a mold just out of plaster of paris anad cement out of a volley ball, or even a baseball or something and then give it to your son!
 
9/5/02 - ME Upper

Bench (did normal (no board) to test true 1RM)

135 x 5
185 x 5
205 x 3
225 x 1
245 - missed
* not good.. my last bench PR was 250 I need to fix something .. Bench is my weakest lift.. and WSB is not helping so far! Ideas guys?

Barbell Press
135 x 6 x 3

Tri PushDown
70 x 10 x 2
90 x 8
90 x 6

Seatded DB Clean + Press
40's x 5 x 3


pics -
185 Bench
Bench185.jpg


135 Press
Press135.jpg
 
where did you miss the 245 bench??

off the chest I assume??

If so - slightly widening the grip will help....chest itself id the weak link in my experience when it stalls just off the chest.
 
Deciever1 said:
i think those are some of the best pics i've ever seen.... you should make a mold just out of plaster of paris anad cement out of a volley ball, or even a baseball or something and then give it to your son!
Click to expand...

lol.. thanks D!.. ya.. it would have to be a baseball.. he only weighs 28#
 
for your bench, try hitting an inch or so lower on your chest (more towards your stomach.) it may help

You'll get it figured out.
 
Cornholio said:
where did you miss the 245 bench??

off the chest I assume??

If so - slightly widening the grip will help....chest itself id the weak link in my experience when it stalls just off the chest.
Click to expand...

EXACTLY! i can't even get it off my chest.. and when it runs heavy i find it too hard to push the weight out over my chest. Instead I push up towards my head... Urghhh
 
Last edited:
if it runs toward youh head - the anterior delts are weak.

Do these:

Incline bench set to 45-60 degrees - db front raises - start with palms down and rotate to palms facing each other at top of movement
 
Cornholio said:
If so - slightly widening the grip will help....chest itself id the weak link in my experience when it stalls just off the chest.
Click to expand...

Missing just off the chest is usually a product of weak lats, and or lack or bar speed. True the chest is involved to some extent. However, with proper powerlifting form you would be better served to bring up your lats...IMO

Cornholio said:
fuck the 36 inch shit!!!!
Click to expand...

:lmao:
 
do the incline front raises though - it's what helped me break 400 a while back when I was stuck there for like 4 months
 
Cornholio said:
if it runs toward youh head - the anterior delts are weak.
Click to expand...

No offense brotha...but if the bar drifts towards your head it means your triceps are weak. When you do that you are tryin to use your shoulders to finish the lift where your triceps cant.

triceps...triceps...triceps....
 
Really??

I heard the exact opposite....


tris are too strong relative to the delts if the bar fades back.
 
Cornholio said:
Really?? I heard the exact opposite....

tris are too strong relative to the delts if the bar fades back.
Click to expand...

No foolin....:lmao:

Seriously, if the bar drifts back over your face, it is your triceps that are weak.
 
I think I'm going to change up the layout of my routine..

Current:
Mon - DE Upper
Tue - ME Lower
Thur - ME Upper
Fri - DE Lower

Proposed:
Mon -ME Lower
Tue -DE Upper
Thur - DE Lower
Fri - ME Upper

Reason - I think I might be getting as little burned out with to DE efforts only 1 day apart...

Thoughts?
 
Last edited:
It is hard to bench the day after squats man...very hard.

B True
 
09/06/02 DE Lower

YAHOO!
I'm so excited.. I got home from work today and my bands had arrived!! Well it is supposed to be a bday gift (next week) but I can't wait that long!

Speed Squat
185+Minis x 2 x 10 *30sec between sets

Speed Deadlift (Sumo)
275+ Rev Mini x 1 x 5

Pull Thrus
Purple band x 15
Blue band x 12 x 2

Abs
Static Crunches x 3

WOW! what a difference!
I can't tell you guys how excited I am the bands were awesome! The intensity level was thru the roof and I could really focus on the speed! I was literaly pulled down to the box.. had to fight like a dog to keep proper pace! Awesome.. My legs are toast!

Box185PurpleandMinitop.jpg


box185minibottom.jpg


DLSpeed275rvmini.jpg


PullThruBLue.jpg
 
Last edited:
bands kick ass dont they? Which bands did you order? mini and lights?

In the firs tpic, thats gotta add a lot of tension to the top... glad you like them.
 
Deciever1 said:
bands kick ass dont they? Which bands did you order? mini and lights?

In the firs tpic, thats gotta add a lot of tension to the top... glad you like them.
Click to expand...

I order all of them!

Minis - red
Lights - purple
Average- ?
Strong - blue

THe Average didn't come in yet - backordered
 
Deciever1 said:
oh, and btw.. i noticed your new box as well.. no more lawn furnitute!
Click to expand...

LOL ya.. I went to home depot and had a kid cut all the peices to size from a sheet of plywood for me.. I just hammered it all together!
 
CK...something I noticed on your band set up. When you are sitting on the box...the bands should be straight up and down...not out in front of you.

Might make keeping your form a little easier without the bands pulling you forward.
 
another thing...
for pull thrus, i found it to be much easier if you take a rope and tie a big knot on each end so you have like a tricep rope. .much easier to hold and do them that way.
 
Deciever1 said:
time to get some chains...
Click to expand...

What benefit does chains provide the I can't get from bands?

btw.. switching to a traditional WSB week split.. Speed Upper Tonight.. Can't wait to have fun witht he bands! lol :)
 
CrimsonKing said:


What benefit does chains provide the I can't get from bands?

btw.. switching to a traditional WSB week split.. Speed Upper Tonight.. Can't wait to have fun witht he bands! lol :)
Click to expand...

nothing you cant do with bands ...

just with chains you can do suspended lifts, , and use them for DE days (w/ or w/o the bands) variation...

and i think that chains (the few that i have) have a smoother feeling to them than the bands..
 
D - I think you are going to be out benching me soon bro. I'm panicing.. I'm not progressing on my bench.. actually regressing.. MY PR hasn't moved up in 9 months.. and, no, I don't bench alot or too little from what I can tell.. you see my routine above... Where's benchmonster when you need him! lol..I HATE BENCHING!
 
maybe once you throw a shirt on your bench will go up... are you doing enough work for your lats, and shoulders (hell, even do some chest work as well)?
 
I'm going to go for my 1RM on all my raw PL lifts (Bench, Squat Dead) this week. My poor performance last week on the bench has me rattled. I need to see where my PL lifts are. Watch out I may go physcho this week after my ME days.. :)
 
CrimsonKing said:
I'm going to go for my 1RM on all my raw PL lifts (Bench, Squat Dead) this week. My poor performance last week on the bench has me rattled. I need to see where my PL lifts are. Watch out I may go physcho this week after my ME days.. :)
Click to expand...

can't wait for pics.. should be interesting.

im trying to get videos of me lifting up, but thats not going to well.. cant get my damn video acpture function of the video card to work.

Do you know any thing about lifting equipment, or are you just in the dark about all of it?
 
09/08/02 - DE Upper

Speed Bench (3 Grips Variation)
135+2Mini-Bands (choked 1/2) x 3 x 12

EzBB Tri Extension
65 x 8 x 4

Tri Pushdowns
80 x 8 x 4

Barbell Shoulder Press
115 x 8
115 x 6
115 x 5

Bent Lateral Raises
20's x 6 x 3

Pulley Rows
200 x 8 x 3

EzBB Curl
75 x 8 x 3

- Good Workout. Bands really add intensity. I focused 110% on from on my speed bench. Focused on pinching shoulder blades and flexing lats to 'row' bar on descent. It seemed to help. For example on a couple of sets my form was not as good and I could feel my tri's tire quicker. Hopefully I'm finding a groove.

btw, I found this article on Testosteron Mag entitled - "Five reasons your bench gets stuck at the bottom and what you can do about it" Very Good read and I think it helped pull together all you have been saying too.

Link to article - http://www.testosterone.net/articles/180press.html
 
Great job man!!! You plan on keeping the bands in there for a while?

B True
 
This thread is becoming interesting to me.. it has alot of views but not a many responses??

Remember folks, I put this up looking for guidance and provide motivation for me since I w/o alone.
 
CrimsonKing said:


What benefit does chains provide the I can't get from bands?
Click to expand...


As much as I hate to post another link to an article...this explanation is much better than the one I can give.

http://www.testosterone.net/articles/158bench.html

There's a link on that page to an accomodating resistance article that goes into more detail about using bands and chains, as well as a little of the why you would want to use both.

There's also a link to a supply company where you can order the chains.
 
CrimsonKing said:
D - I think you are going to be out benching me soon bro. I'm panicing.. I'm not progressing on my bench.. actually regressing.. MY PR hasn't moved up in 9 months.. and, no, I don't bench alot or too little from what I can tell.. you see my routine above... Where's benchmonster when you need him! lol..I HATE BENCHING!
Click to expand...

I am right here buddy, sorry, I have been working a lot lately and just saw this.

I would be happy to help you out in any way I can. I use the basic westside split, but backward, I do M.E. bench on Sunday, and speed work on Wednesday. I use a very light percentage relative to my max on Wednesdays, and go insanely heavy, often using a shirt (twice per month) on the M.E. days.

the main thing that is different between my workout and "standard" westside, is that I use a shirt much more often than they do.

I feel like using the shirt/board presses, with different band combinations are directly responsible for the last 50 lbs on my bench.

Any questions you have, just fire away.

B.
 
Ok, CK. I looked over this whole thread, and I can totally see why you’re numbers aren’t working. IMO, you’re not really doing “WSB” so it wouldn’t be prudent to blame it on that. I don’t know how many of your modification are due to strongman endeavors, and how many are just a misunderstanding of the Westside routine. Also, your ME days are too close together...use a couple days between.

On 8/25, it was DE bench day. You did NO lat work, 2 things for tris and 2 for shoudlers. Let’s see…you’re bench is stuck at the bottom…where you need lats…and you’re doing no lat work. Ah…think we’re on to something here. The tricep and shoulder work you chose is not in the bench plane, and therefore may contribute minimal carry-over.

08/26, 135 x 10 = EXCESSIVE warm up. If you spend all that energy repping out low weights to warm up, you will not go as heavy as you should, and therefore would not TRULY be giving a max effort. You’d be partially wasted from volume by the time you got there. You got up to your max and then went BACK for more rep work. This is excessive, and can very easily lead to overtraining issues. Especially since you are “34 and adverse to active recovery.” You did no ab or oblique work, and then you finished with ANOTHER compound movement. This is not any method I know of.

08/29, got frustrated with you bench and did NO accessory work.

08/30, 135 x 2 x 10 = Excesive warm up…spent yourself before your max. Again. NO BACK WORK, again.

09/02, DE banch day. No warm up, only took 30 second breaks, used 60% of max with bands, tri work was not in bench plane, some shoulder work was not in the bench plane, and NO LATS again…seeing a trend?

09/03, ME squat. Excessive warm up, again…effect your max. NO lower back or oblique work….AGAIN. No valsalvas so far in workouts.

09/05, ME bench. Posted a poor bench number that got stuck at the bottom…PROCEEDED TO DO *NO LAT WORK (again…see a trend?). AGAIN, shoulder and tri work NOT in the bench plane.

09/08, DE bench. Tri and shoulder work not in the plane.

This doesn’t look anything like WSB to me. Looks to me like you're on your way to being overtrained, and the thing you've done to overtrain aren't optimal for strength in the first place.
 
great analysis spatts!

As I mentioned on that other thread. Thanks for taking the time to review and comment. I will take your advice for sure :)
 
090802 DE Upper Pics

Here are the pics form Monday w/o I focused on form on my speed bench so I have alot of pic with different angles. Please comment on form .

090802speedbench1.jpg


090802speedbench2.jpg


090802speedbench3.jpg


090802speedbench4.jpg


A few more pics of a rack based rev-hyper platform I've built. Check it out!
090802revhyper1.jpg


090802revhyper2.jpg
 
090902 ME Lower

Well this is the w/o that led to my tirade..lol

DeadLift (from floor)

135 x 3
225 x 3
315 x 1
395 x 1
415 - failed at shins
415 - failed to start
415 - failed to start

pics
090902dead1.jpg


090902dead2.jpg


090902dead3.jpg


090902dead4.jpg


090902dead5.jpg
 
LMAO at the middle finger.. almost spit water out my nose..

In the bench shot it looks like your grip is really narrow.. you can go as wide as you can as long as the power ring is covered if you hands are outside..

it may just be a personal preference to have them in close.

nice reverse hyper dealie.. you make it yourself, or the home depot guys do it agian??lol
 
spatts said:
What did you do for accessory work?
Click to expand...


had wild sex with my wife!.. seriously! :p I did no additional lifting. I was too angry to focus...

Deceiver - lol, no the HomeDepot boyz didn't make it this time. I made it myself :)

Also, on the grip - I was varying my grip on speed bench between index on smooth, thumb lenght away from smooth, and index on power ring. The pics happend to be durring the close grip lifts.
 
CrimsonKing said:



had wild sex with my wife!.. seriously! :p I did no additional lifting. I was too angry to focus...

.
Click to expand...

oh dear.. spatts is going to be furious!! if i were you, i'd edit my post and pray for my life that spatts doesnt read that about no additional.
 
09/11/02 ME Upper – MY BirthDay WorkOut!

Notes: not too bad after having a Japanese steak house dinner with two jars of hot saki !

Bench
135 x 3
185 x 3
205 x 3
225 x 1
x-235 *Failed – leg drive caused shoulder to slip upward – lol
235 x 1 *good form - slowed at midpoint the leg drive pushed through to lock out
x-250 *too heavy at this point…

JM Press
155 x 6
175 x 3
175 x 3

Elbows Out Extensions
50’s x 4
40’s x 6
40’s x 6

Seated DB Cleans
40’s x 8 x 3

Barbell Rows
185 x 7
185 x 6
185 x 6
 
happy bday man!!

and omg... do i see assistance exercises???

great work man.

oh and btw, your JM Press seems pretty good too, nice good weight... and just so you know.. i usuually use 95 lbs on these, so i dont think i'll be catching up to you any time soon.
 
That looks MUCH better to me!

The only difference I see from what you did and what WE do, is the volume on the assitance work. We usually hit 3-4 sets of 12-15 on most things.

Was this a bench without boards? The reason I ask, it was just 4 weeks ago that you couldn't get 250 with a 3 board, and now you're hitting 235 all the way down....that's great. :D

Happy birthday!
 
fine.


WSB SUCKS DONKEY ASS!!!!!


























now maybe I'll have some commentary on my thread
 
Thanks..

Couple of questions -

JM Press.. Need to work of form i think. Its a new exercise to me. Followed form as follows - bench press concentric to bottom then let bar travel towards face about 1-2 inches by bending elbows then press up for finish of lift?

Elbows Out Extensions - Again, form questions. I use Olymbic dumbbell handles. When i perform the extension, the bar will press against my upper chest making the exercise feel incomplete. If I more arm to allow bar to drop just above shoudlers I get more extension at bottom but lift feels hard on shoulders to stabilize?

DB Cleans - I do mine seated. that correct form right? Also palms facing in until finish of clean then rotate palms to face outward?


ps. Corn - you mocking me?
 
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