Time to Lift!

[Excessiveone]

CGB
10 sets 10 reps 165-175

ss/w CCurls 90 sec rest
10 sets 10 reps 35lbs

Side laterals 3s x 15

ss/w Rear Flyes 3s x 15

This workout went much better. Legs/glutes are still really sore even after several sessions on the spin bike and one with the foam roller. Weighed 234 yesterday morning. Project Big Bloat is filling up the radar screen. Can't imagine w/gear thrown in the mix.

 

[Excessiveone]

DB Flats 65's
10 x 10

SS/w Low Pulls
10 x 10

Pushups feet on bench 4-0-2
25r x 3s

Yates Rows
245 12r x 3s


Joints are starting to feel the rep'age. Fired up to start Westside still have another 4 weeks of this VOLUME DEATH. The reps go down to 6 soon TG. Starting to get acclimated to the volume, now I can finish the accessory lifts. lol
I still don't completely understand how to lay out westside just now understand the why not completely sure of the how or what specific exercises and which ones to rotate will keep reading.

 

[Excessiveone]

GVT DEADS
Stretching/Bike
135 x 12
225 x 12
275 x 10 x 10 all hook grip

GPP is way off, Feel like complete crap, Heart was trying to exit my body for the entire 35 mins.
Made it through the entire session this time all while coaxing myself to keep using hook grip till the sixth set by then I was convinced.
Nothin but a little pea!
All these reps I'm finding a groove pulling, looking forward to pulling with some weight to see how this carries over to heavier pulls.

 

[Excessiveone]

After much reading and watching a ton of videos here's what I've laid out for my next Routine.

Westside

Day 1
DE Bench
6-8s x 2-3r 50% wk 1 30% Band tension
CGB 2bd or Floor Press
3s x 6-8r
Incline press
3s x 6-8r
Yates Rows
3s x 10r

Day 2
ME SQ/DL
SQ/ DL
5s x 2-3r w/90%
Leg Curls 3 s 10r
Good Mornings or Reverse Hypers
3s x 8-10r
Leg Raises or Incline Situps
3s x 8-12r

Day 3 Recovery

Day 4
ME Bench
3-5 set 90% 2-3r
JM Press/ Tate Press
3s x 5-8r
Incline Press
3s x 8-12r

Day 5 Recovery

Day 6
DE SQ/DL
SQ/DL 50% + 30% Band Tension
5-7s x 2-3r
GHR/SLDL/ Glute Bridges
3s 8-10r
Leg Raises/Incline Situps
3s x 8-12r

Day 7 Recovery
Plan is if the body is not feeling good on a ME Day will skip the main lift and focus on Assistance work. This may change what exercise I use IE: Bench ME Day I would opt to do weighted Dips.

Looking for some feedback.

 

[PillarofBalance]

That looks perfect. Only thing I would do different is instead of SLDL I would use deficit pulls. But that's just my preference.

 

[Excessiveone]

That looks perfect. Only thing I would do different is instead of SLDL I would use deficit pulls. But that's just my preference.

Might just put those in the routine thats an excellent idea. Thanks PoB
Id

 

[Excessiveone]

Christmas came a little early. Got new bands for westside routine today so excited just worked up to a raw 345 bench couple hours after my workout. I needed these so the tension is correct throughout the range of the lift.

GVT
CGFP
185 x 10 x 10

Pcurls ss/ 60 rest
10s x 10r

Leg raises
3 x 15

Bw 237.7

 

[stpete]

Nice log and workout routine!

 

[Excessiveone]

Hey thanks stpete. One of the things I love about this sport is keeping up with the constant progression.

 

[Excessiveone]

Going to switch it up no sense lowering the reps and increasing the percentage on GVT, might as well switch it up. GVT has left me with a good swell and improved mechanic's, consider that a successful run.
Lived up to my UN today, couldn't resist using the bands again so I did a quick run for squats went like this.

SSB Rev Band Box Squats Avg bands
165 x 5 x 2
255 x 3
345 x 1
435 x 1
505 x 1
535 x 1

These bands are way better than the other ones, the tension is set up so there is about 5lbs of tension at the top progressive to about 100lbs off at the bottom. Just used the light belt and knee wraps on the last set, no warm up either. Glad to have wrapped my knees as almost got stuck at the bottom just stayed with it. Need to know my maxes to set up the program, going to use bands so I know that side of the numbers and can base my raw off the total weight - band tension. Will start this program off conservatively till I get rolling and adjust on the fly from there from the training feedback. Taking this next week focusing on conditioning and finding my maxes will start the program the following week. Excited about today's squat and starting this routine.

 

[Excessiveone]

Prehab work

Rev Band Bench Avg bands
wu's
275 x 3
315 x 3
345 x 1
365 x 1
Moved hands in
275 x 5 x 3

Tate Presses
35db's
12 x 4

Pushdowns
7 reps while on tri's were burning.

This has me very curious where my shirted bench is currently since the band tension at the top is only around 10lbs.
Son used the GHR machine last night, he wasn't thrilled but could tell what he was training. lol
Have him on Wendler's 5,3,1 with the weights low as he focuses on form while building a good base. Believe I called it this summer he is now pushing a very solid 105lbs. His legs are growing like weeds so not sure where he will be in another 6 months, 130-135 we'll see. 12yrs old.

Looking forward getting the Program running next week.

 

[Excessiveone]

Pulls conventional
135 x 5
225 x 5
315 x 3
405 x 3
495 miss wth
495 miss sumo ???

Was planning on going up to 535 today and shutting it down. I had nothing off the floor this screws up next weeks numbers big time, had the week based off a 550 pull. Been doing 3 sets of 10 for GHR's ss w/ Abs twice this week but that shouldn't throw me off this much.
GVT killed my max pulls. Must of not been recovering, sigh.
Will rewrite next weeks numbers based off 475 and add as my body bounces back.


Seriously considering going to the Dr about hrt.