I Never Keep These But I'll Try

[S. Fever]

ME Sq/DL Day

Honestly, I had this site in mind when I did this session. I wanted to show off a little bit, I guess. Not that I'm the world's strongest man, but there's nothing wrong with stroking the ego from time to time.

Squats (this was fun, started on an 8" box)
45x5
135x2
185x1
225x1
255x1 (added risers, made the box 14" which is just about parallel)
315x1
345x1
405x1
455x1 (added risers, made the box 17", not competition legal)
500x1
520x1 (set the box at 18". at 6'4 this is the kind of squat I usually laugh at)
545x1
605x1

SLDL (because squats don't destroy the hams enough)
5 sets of 5 with 225

Hyperextensions (100lb db)
8 sets of 3 with 100

Hamstring Curls
2 sets of 12 with 140

[S. Fever]

DE Bench Day

Work is expected to be nuts for the next 4 days so I crept this workout in a day early and quite early in the morning.

Elbows Out Skullcrushers
6 sets of 8 with 140

Front Raises
10 sets of 4 with 55

Bench of Death
1 set of 104 reps with 115

I first made the bench of death famous when I was training for a meet a year ago. The best I ever did was 120something reps with 135. It's a brutal exercise. For the sake of clarity, I do the bench of death 2 ways. The first way (which I did today) is to rep until I can't and hold the bar in lockout for a few and start repping again and repeat until there is no chance of another rep coming off my chest. The second way is to rep nonstop.

[S. Fever]

DE Sq/DL Day

Well, it's my birthday today, but I still managed to carry my ass to the gym for some fun.

Speed Squats
12 sets of 2 with 315

SLDL
205x12
405x5
405x5
315x8

Hamstring Curls
3 sets of 12 with 180

Bentover BB Row
225x8
315x2
335x1
205x10

Chest Supported Row
4 sets of 6 with 5 plates


My speed on the squats was poor, but I was using a little more than 60% of my max. Hell of a workout. I guess I deserved it after a week filled with eating and sitting. Had lots of energy stores.

[S. Fever]

ME Bench Day

I need to invite bench over for lunch sometime so we can work through our differences.

Flat Bench (5 boards)
135x5
185x3
225x3
275x1
315x1

Flat Bench (2 boards)
275x1

Flat Bench
255x1
265x0

Made Up Exercise (I will explain below)
6 sets of 8 with 175

OK so I was mad as hell about pretty much everything today. Didn't move nearly the weight I was wanting to. The made up exercise was me being stupid. I set rails in the rack about 10" above my chest and just did bench in that small ROM. Waste of time really.

[S. Fever]

ME Sq/DL Day

Who needs rest days?

Deadlift (looking for a new 1rm)
135x3
205x1
245x1
275x1
335x1
375x1
405x1
455x1
495x1
525x1
545x0
540x1 (oh yeah)

PullThroughs
4 sets of 6 with the stack (said 200, I don't believe it)

Hyperextensions (minibands and a 75lb db)
3 sets of 8

Parallel-Grip Pullups
2 sets of 12 with +75

Much better than yesterday's bench fiasco.

[S. Fever]

Just wanted to post this for a couple reasons:

1) to stroke my ego
2) just to keep track

I started doing Westside in January of 2003. At that time I had a bench of 205, a squat of 275 and a deadlift of 345. From June 2003 to January 2004 I was out of the gym. Since my return in February, those lifts have become 245, 505 and 540 respectively.

[atherjen]

HOLY CRAP!!!!!!!!!! that is an incredible increase on the squats and deads!! Way to go!!! :

[S. Fever]

DE Bench Day

Assistance work rules.

Seated Skullcrushers (maybe this is a french press?)
5 sets of 5 with 125

OH DB Extension
2 sets of 6 with 75

Pushdowns
2 sets of 8 (stack)

OH DB Press (on a swiss ball)
8 sets of 2 with 90

Side Lateral Raises
3 sets of 8 with 35

BB Curls
2 sets of 4 with 120

Cable Fly
2 sets of 12 (stack)

And that's all she wrote.

[MonStar]

Workouts are looking great SF, keep up the hard work man! :

[S. Fever]

DE Sq/DL Day

Speed Deads
10 sets of 2 with 265

Hyperextensions
8 sets of 6

SLDL
8 sets of 2 with 385

DB Rows
6 sets of 10 with 75

DE Sq/DL days are getting obscenely boring.

[S. Fever]

ME Bench Day

Flat Bench
135x5
185x3
225x1
255x1 (2nd time I've hit this, I'll call it a current best)

2 Board Press
275x1

3 Board Press
295x0
285x1

5 Board Press
295x1
315x1
325x0

4" Lockout
325x1
345x1

Pushups
131

Good day. Moved respectable weight by my standards. Now if only my regular bench could hit the 300 mark.

[S. Fever]

ME Sq/DL Day

Days off? I don't need no steenking days off!

Good Mornings (extremely arched back)
45x3
135x1
155x1
185x1
205x1
225x1
255x1
265x1

Wannabe Reverse Hyper
4 sets of 6

Romanian Deads
10 sets of 3 with 410

1-Legged Hamstring Curls
2 sets of 12

Hyperextensions (with minis)
3 sets of 8

[S. Fever]

DE Bench Day

Mixed up the order on some things, wanted to add variety.

OH DB Press (not on a ball!)
5 sets of 5 with 90

Side Lateral Raises
4 sets of 6 with 40

Pullups (parallel grip, shoulder width)
3 sets of 8 with +55

Seated V-Bar Cable Row
8 sets of 4 with 290

Dips
2 sets of 10 with +45

Pushdowns
2 sets of 12

And I was all done for.

[S. Fever]

DE Sq/DL Day

Actually done this weekend.

Speed Squats
10 sets of 2 with 275

Hamstring Curls
5 sets of 10

Hyperextensions
12 sets of 4

Yay, DE sucks.

[S. Fever]

ME Bench Day

Decline Bench (with minis doubled)
45x5
135x3
185x3
205x3

Decline Bench (with minis)
225x1
245x1

Decline Bench
265x1
285x0

Decline Bench (3 Boards)
285x1
315x1
325x1

Bench of Death
103 reps with 105 pounds