ITS BEEN A WHILE...

So since ive last posted ive suffered a glute injury as well as preparing for a pt test by runnig everyday. It turns out its going to be a while before I have to test so brought my weight back up. also go some metal briefs. heres the workout of today.

warmed up with 135-315. metal pro briefs from 325-495. was my first day in them and i consider it a success. still need to really find my groove when i get heavier but i think ill get it better over the next few weeks. the 495 was slow and sloppy but im sure itll smooth out of the next few weeks. went off a relatively high box, just to get the feel of the gear. gonna probly drop down an inch or 2 next time. used plastic bags as suit slippers, had to rip off the ends due to them not sliding out lol. getting a proper pair of suit slippers soon, will probly help me get more out of the briefs when i do.

followed it up with sumo deads (light because im rehabing my butt)
russian leg curls
lower back work

MAX DL/SQUAT 10/27/10

I love almost passing out and forgetting where I am for 2 seconds. Looped Band Deficient DL 345 BW and around 250 estimated BT at the top. Feels around 550ish give or take at the top. 30 pd increase since last time.

10/20/10 MAX DL/S

Sorry i haven't been posting for the few people who check this out...im lazy as balls. So lazy I wont post any of my workout today besides my new PR. I can safely say I have a 500 pd pull now. I made it. Now i need a 600. Im so glad my dl is gonig up by the week.....but my squat fucking sucks asshole. so annoying.

10-14-10 Max Bench

dont feel like blogging progress, nothing too special. maxed bench at 315 and failed a 325. Once and a while a bad day doesnt bother me. Jeff pulled off a 335 though which is great. Took video of battle ropes today.

Death by Prowler.

pushed the prowler today. it was honestly the most humbling thing ive done endurance wise. It literally made me its bitch. pushed it up with the low handles and back with the up and down bars in 4 laps. Ive never truly wanted to die after conditioning work, but honestly i almost hurled. Its going to be an every wednesday thing. My legs felt like they were tenderized with a mallet. The we did bis traps calves and more abs. I was talking to a lot of troopers at my internship today about academies and they said i should make sure i got a 4 mile run before going in. fuck cardio. fuck running. but the sad thing is ill have to start doing that soon after my meet. im going to continue with westside probably forever no matter what. yeah ill probly shred up from the cardio, but id rather not. bulk life.

10/12/10 MAX DL/SQUAT

LOOPED MONSTER MINI BANDS HAVE 250 PDS OF TENSION AT THE TOP OF THE LIFT.**

Warmup bar and bands x 10

DEFICIENT DL w/ LOOPED MONSTER MINIS

135 x 2
155 x 2
175 x 2
225 x 1
245 x 1
265 x 1
295 x 1
315 x 1

RACK PULL BELOW KNEE w/ MONSTER MINIS LOOPED

225 x 2
245 x 2
275 x 1
295 x 1
315 x 1
335 x 1

SQUAT

135 warm up
225 x 2
245 x 2
265 x 2
295 x 2
315 x 1
325 x 1
345 x 1
365 x 1
(cut it early)

LEG CURLS

45 x 10
55 x 10
65 x 10
75 x 10
85 x 10

GOOD MORNINGS

135 x 10
155 x 10
175 x 10
195 x 10
215 x 10

ABS 3 x 20 sit ups

So my squat was low today, mainly because of the agonizing shit we did before hand. We had quite a brisk of creativity as you can see below, utilizing looped bands for both deadlift and rack pulls. We wanted to find a way to deficient the deadlifts as well so we pinned the weight and added a platform with gave us a 1 1/2 negative. All pull exercises went phenomenal. The rack pull set up is some hood shit, using the pins from the smaller rack to tension the bands. My good morning weight on my last set was 20 pds heavier than my last set last week. Also we just keep on tossing more 10s on the leg curl as well. Really slammed lock out work today. At full extension lock out with the looped bands it was like prying out of my fingers. Shits excellent. Gonna need new bands soon, but aw well. Ordered a 35 pd kettlebell from my gym owner today discounted as well.

Enjoy the pictures and videos:

banded rack pull set up


deficient banded deadlift set up


Deficient looped monster mini DL 295 bar and an assload of band tension


Deficient looped monster mini DL 315 bar and an assload of band tension

AND A SPECIAL TREAT, I GIVE YOU: How not to leg press at Bodymax

10/11/10 DYNAMIC BENCH

BODYWEIGHT: 224

Warmup 10 x bands and bar

Dynamic Bench

3 x 3 monster minis + 135pds
5 x 3 monster minis + 155pds

2 Board Press

275 x 3
295 x 3
315 x 3
335 x 2
345 x 1

Shoulder Press Barbell standing

10 x 135 pds
8 x 135 pds
8 x 135 pds
7 x 145 pds
6 x 145 pds

Pull ups (body weight of 224)

9,8,7,7,6

WOW. Holy improvement. My speed work is getting so much easier so we bumped up the weight. I reached a higher weight with 2 board then i did with 3 board the past few weeks and my shoulder press is gradually becoming so much easier. As of last week I switch protein from cytogainer to nitrean. This has not even close tot he amount of carbs, calories and protein I was taking in post workout. Since switching I gained 5 pds as of last weeks weigh in. I have forever been in a 220 or under stall since my surgery. Talk about quality ingredients. I have a feeling its a mix of that as well as my westside routine. Everything is going up every week. Smash weight.