I Never Keep These But I'll Try

S. Fever · 01-Mar-04, 05:01 PM

Introduced to the site by a friend. Perhaps I'll stick to posting a journal here. I have a problem staying strict about posting usually. Anyways, I follow the Westside split and today was DE Bench, though I do it a bit different.

Bench Assistance Day

4 Board Press
135x5
185x3
225x3
255x1
275x1
315x1
355x0

Skullcrushers
5 sets of 5 with 140

Bentover BB Rows (I do these egotistically)
135x12
225x8
305x2
315x1
205x10

OH DB Press (on a swiss ball)
4 sets of 6 with 55s

Side Laterals
2 sets of 12 with 30s

atherjen · 01-Mar-04, 05:03 PM

Welcome Fever!

great workout! I look forward to watching your progress on this. how long have you been training westside?

S. Fever · 01-Mar-04, 05:06 PM

I started last January, worked real hard for a meet last April. Started slacking off shortly thereafter and just got back into the gym about a month ago.

Currently I'm weighing in around 210. My biggest was 241. I'd be thrilled to plateau at 220. Not my strength, but my weight.

S. Fever · 01-Mar-04, 05:07 PM

And I'm hoping to get pics@210 posted.

hou059 · 01-Mar-04, 05:10 PM

Quote:

Originally Posted by S. Fever

Introduced to the site by a friend. Perhaps I'll stick to posting a journal here. I have a problem staying strict about posting usually. Anyways, I follow the Westside split and today was DE Bench, though I do it a bit different.

Bench Assistance Day

4 Board Press
135x5
185x3
225x3
255x1
275x1
315x1
355x0

Skullcrushers
5 sets of 5 with 140

Bentover BB Rows (I do these egotistically)
135x12
225x8
305x2
315x1
205x10

OH DB Press (on a swiss ball)
4 sets of 6 with 55s

Side Laterals
2 sets of 12 with 30s

Welcome man,
Workouts look good!

MonStar · 02-Mar-04, 12:12 AM

Nice to see that you made it over SF!

: I was hoping you would give this forum a shot, bunch of great members over here. Definitely hope that you stick around. Me and you are going to be the only guys on this site I think training on Westside...

Iain · 02-Mar-04, 07:17 AM

I need to read about this Westside lark, welcome to the board btw. Those look like big numbers to little me.

KetoManiac · 03-Mar-04, 12:53 AM

Hey Fever, You have some great lifts.

Welcome to the Boards... hope you keep with the journal.. I wanna see your other lifts

!

Lee J B · 03-Mar-04, 08:42 AM

Hi there, welcome to the site....another westsider I see....works well for me too.

S. Fever · 03-Mar-04, 07:17 PM

OK! Yay for DE Sq/DL Day.

DE Sq/DL Day

Speed Deadlifts (I was standing 4" elevated)
10 sets of 1 with 275

Hyperextensions (minibands wrapped behind my head)
5 sets of 5 with 65+minis

Suspended Squats
3 sets of 8 with 305

I was spent. Someone stick a fork in me. I've never done hyperextensions that heavy before. My ass is on fire. On the suspended squats, I would get the bar back to its suspended position, pause ever so briefly and explode again. My hopes on that were to have that pause give me a moment to ensure I kept a good hard arch in my back. Bad for on squats = bad injury.

MonStar · 04-Mar-04, 10:49 PM

Nice workout SF, yeah hyperextensions are definitely great going heavy.

:

S. Fever · 04-Mar-04, 10:57 PM

Yeah, I usually hold a DB behind my neck, and this time I wrapped minibands around them the same way I occassionally do for bench. It was absolutely painful But judging by the way they felt, they'll be a great way to improve getting deads off the floor.

MonStar · 05-Mar-04, 09:48 AM

Definitely man, I completely agree with you. I think that hyperextensions are a great exercise. I generally go very very heavy holding the cambered-bar in the crease of my elbows Zercher style. Really lets me hit my hamstrings, glutes, and lower back very very hard.

S. Fever · 09-Mar-04, 03:48 PM

ME Bench Day

I can officially say that I whopped ass by my standards today.

Decline Bench (with doubled minibands)
95x5
135x3
185x1
215x1

Decline Bench (removed the doubled minis)
225x1
255x1
275x1

Decline Bench (3 boards)
295x1
315x0

Decline Bench (5 boards)
315x1
345x1

Seated Cable Rows (going for the century)
82 reps with 120

The back work was non-stop, for what it's worth. Considering my really poor work ethic on bench specifically, I thought it was a good day. I'd like to get bench back into a highlighted place that I really focus on, but deadlifts have me enamored lately.

Lee J B · 09-Mar-04, 04:37 PM

I'm liking this bench day... supurb work bro.