Majutsu's westside run

[majutsu]

Actually I've had two workouts already, DE upper and ME lower. But I'll start the journal with the third workout. All workouts are done westside style. This strength training cycle coincides with an anabolic cycle of primo 400ew/eq 400ew/tren 450ew. Diet is 5-7kcal with est 200gm protein ed, 1/2 shakes (CFM PF) 1/2 food.

Today was ME upper!

Started with pin press for max effort, something like

45x5
90x5
135x5
185x3
225x3
235x2
245x1
255x1
265xcrash
265x1
275xcrash

then went to elbow in dumbell presses for tris 30s x8 2 sets w/o bands and 2 sets w bands. I haven't got my jumpstretch bands I ordered delivered to me yet, but the gym had some crappy bands lying around I felt like playing with, and it worked o.k.

Next seated rows 185x7rx3s
face pulls 60x7rx3s

I am looking forward to speed lower Friday. My goal is to increase my lifts in the 12 week cycle. Right now I start at bench 270x1, squat 315x3, deads not enough exp to know even. So these power lifts are my benchmark for success. My goals are 335bench, 495 squat, ?405dead maybe.

 

[wend]

Strength is sexy...

 

[majutsu]

DE lower

box squat (a little high like 15in, need to make a lower box like 12 or so ) 185lbs with mini-bands (yes! the bands came in and I cracked 'em open) which is about 50% of my 360 or so squat x3reps fastx8 sets

nice wide stance and great explosion with the bands.

speed deads 185lbs (no bands)x3repx8 also good

romanian deads 135lbsx7rx3s
pull-thrus 120lbsx8rx3s
hyperextension to reverse leg curl 3sx5r
straight hanging leg raises x8rx2s
spread eagle situps x8r with25lbsx3r

Excellent workout, totally stretched the fast fibers of my back and hams. I look forward to my next workout which is speed bench with the minis!!

 

[majutsu]

DE upper

115lbs with "double-mini" speed bench 8sx3r all three grips

elbow in dumbell tri extensions 45sx2sx7r
elbow out db tri ext 45sx2sx6r some form deterioration here
mini tri ext (w bands) x8rx2s
barbell to nose tri ext 55x8rx2s
floor press 185x7rx2s

chest supported hammer strength rows 140lbsx7rx3s really felt this as the inverse of the bench perfect placement of assistance

Looking forward to max good mornings tomorrow!! Going to read up on form a little tonight.

 

[majutsu]

Well, there is a show in june I just found out about. Powerlifting is going against my contest prep, thickening my v-taper. I learned alot, but back to the instictive training arnold split I trust for contest prep. For the 17 viewers powerlifting will make you the best bodybuilder on the stage I think, and I have really learned the value of deads and good mornings especially. (I already thought squats were sacrosanct).