Newf's Westside Work
- Thread starter newf
- Start date
July 19th
A. BB row - 5x5@154 120s R1
B. Face pulls - 3x10@90 90s RI
C. DB shoulder press - 2x10@80 120s RI
Boy my lower back is sore today, MUCH worst then yesterday. I will have to move the BB rows to my other upper day, simply because they put alot of stress on my lower back. This is the second week in a roll i had very bad DOMS in my lower back from ME lower body day.
I also done a few shoulder presses, feels pretty good i think bench is harder on my injury actually.
A. BB row - 5x5@154 120s R1
B. Face pulls - 3x10@90 90s RI
C. DB shoulder press - 2x10@80 120s RI
Boy my lower back is sore today, MUCH worst then yesterday. I will have to move the BB rows to my other upper day, simply because they put alot of stress on my lower back. This is the second week in a roll i had very bad DOMS in my lower back from ME lower body day.
I also done a few shoulder presses, feels pretty good i think bench is harder on my injury actually.
Jult 21st
A. Speed box squat - 10x2@198 60s RI
75s RI
B1: GHR - 3x5@bodyweight
B2: BB stepups - 3x5@165
C. Situps - 3x15@44 60s RI
Passed on the back extensions today felt a minor discomfort in my lower back and i had to mown some grass.
Really enjoying westside so far - Really looking forward to ME day again Monday - i'm thinking of hitting the squat again.
A. Speed box squat - 10x2@198 60s RI
75s RI
B1: GHR - 3x5@bodyweight
B2: BB stepups - 3x5@165
C. Situps - 3x15@44 60s RI
Passed on the back extensions today felt a minor discomfort in my lower back and i had to mown some grass.
Really enjoying westside so far - Really looking forward to ME day again Monday - i'm thinking of hitting the squat again.
Power squat - 1x3@176/220/264, 1x1@308, 1x1@325, 1x1@308
I feel a minor pull at 325 put still finished off with 308 to get my 3lifts at or over %90 of my1RM each session. I tried some light pullthroughs but decided to wait later on in the day and see how i felt. Will my lower back is strained alittle bit but i hurt it much worst in the past. I should be good to go next session.
I feel a minor pull at 325 put still finished off with 308 to get my 3lifts at or over %90 of my1RM each session. I tried some light pullthroughs but decided to wait later on in the day and see how i felt. Will my lower back is strained alittle bit but i hurt it much worst in the past. I should be good to go next session.
July 30th
A. V-bar rows - 5x5@200 120s RI
B. Bentover lateral raises - 1x25@20
C. DB alternating curl - 2x10@40(per arm)
July 31st
A. Front squat - 1x5@132, 1x1@176, 1x1@198, 1x1@220, 1x1@209
B. Pullthroughs - 1x10@100
C. Split squats - 2x10@110
60s RI
D1: Reverse crunch - 2x15
D2: External rotations - 2x15@20
A. V-bar rows - 5x5@200 120s RI
B. Bentover lateral raises - 1x25@20
C. DB alternating curl - 2x10@40(per arm)
July 31st
A. Front squat - 1x5@132, 1x1@176, 1x1@198, 1x1@220, 1x1@209
B. Pullthroughs - 1x10@100
C. Split squats - 2x10@110
60s RI
D1: Reverse crunch - 2x15
D2: External rotations - 2x15@20
Aug 2nd
A. Pulldowns - 2x5@190 120s RI, 4x5@180 90s RI
B. Face pulls - 3x12@90 60s RI
C. Narrow BP - 3x12@143 120s RI
Seems my pulldown gains have stopped will have to switch up the set/rep scheme next week and my hand positioning.
Narrows are da bomb - my triceps get pretty swole after i do them. I have compeition bench press now and its much easier to unrack with a narrow grip.
A. Pulldowns - 2x5@190 120s RI, 4x5@180 90s RI
B. Face pulls - 3x12@90 60s RI
C. Narrow BP - 3x12@143 120s RI
Seems my pulldown gains have stopped will have to switch up the set/rep scheme next week and my hand positioning.
Narrows are da bomb - my triceps get pretty swole after i do them. I have compeition bench press now and its much easier to unrack with a narrow grip.
August 4th'
Speed box squat - 10x2@209 60s RI
Well i've gotten better with the bar speed. I started to push my stomach out into the belt before i squated and it made me come up quicker. Go figure.
Passed on the assessory work because i still have minor discomfort in my back. I believe its because i slacked back on my light cardio. I find 10-20min 3-4 per week really keep me loose and less injury prone. Well have to get back to the hamster training.
Speed box squat - 10x2@209 60s RI
Well i've gotten better with the bar speed. I started to push my stomach out into the belt before i squated and it made me come up quicker. Go figure.
Passed on the assessory work because i still have minor discomfort in my back. I believe its because i slacked back on my light cardio. I find 10-20min 3-4 per week really keep me loose and less injury prone. Well have to get back to the hamster training.