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Soxmuscle Presents: Westside Training
- Thread starter soxmuscle
- Start date
30x3x8 would mean 30 pounds performed for three reps, eight times.
I should have been more clear. My apologies.
Depends on where in the workout.
When I'm going for a one rep single on ME days, I'll rest for 2-4 minutes.
When I'm not, I'll rest for 1-2 minutes.
Today for instance,
I hit 335x5x5. I took 90 seconds, tops, between each set. Still, I wouldn't mind being geared toward 120 seconds later.
ME Squat/Deadlift, 8.7.07
6:50AM - 8:15AM
Box Squats: 135x8, 155x3, 175x3, 195x3, 215x3, 235x3, 255x3, 275x3, 295x3, 315x2, 325x1.
Rack Deadlifts: 335x5x5.
T-Bar Rows: 115x6, 125x6, 135x6, 125x6, 115x6.
Hyperextensions: 75x5x3.
Summary:
6:50AM - 8:15AM
Box Squats: 135x8, 155x3, 175x3, 195x3, 215x3, 235x3, 255x3, 275x3, 295x3, 315x2, 325x1.
Rack Deadlifts: 335x5x5.
T-Bar Rows: 115x6, 125x6, 135x6, 125x6, 115x6.
Hyperextensions: 75x5x3.
Summary:
Awesome workout this morning. I got past 315 convincingly as I even gave it a second rep that I wouldn't have touched just a couple of weeks back. Rack Deadlifts were a big help, as were the T-bars. I was a little sluggish in general with how tired I was, but it didn't affect me as much as I thought. Hyperextensions were just tough, but my lower back was cooking. Hot rub, cardio, stretching tomorrow.
Blooming Lotus
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Really. Very nice. If you're 150 and ml and only 19, it really makes me wonder what i can do at around 100 when i get back into a well sructured consistent program myself. Not to patronise, but if you arre 19, then well done this far.
Blooming tianshi lotus.
Blooming tianshi lotus.
Do you want to touch my penis?
katt
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Those are some strong legs, sox!
Awesome box squats Sox! Do you do wide stance or bb style?
Excellent work on the box squats. Have you been hanging out with Barry? 
And it looks like you've got a groupie, too. 
And it looks like you've got a groupie, too. Blooming Lotus
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Blooming Lotus
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Figures. I think I might need video .
Blooming Lotus
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Sounds delicous if the downside doesn't matter... maybe just not something for the thinking dog??
I know Westsiders are avid fans of the wide stance squat, but I prefer regular bodybuilders style squats. My legs aren't too close, slightly past shoulder width though. Personally, I'm going to squat the way it feels comfortable, especially when every single rep I'm making sure my ass touches that bench.
Blooming Lotus
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i think you 've just sold those quite well. 
Excellent work on the box squats. Have you been hanging out with Barry?
I'll tell you who I haven't been hanging out with, and thats those Red Sox bats.
Thanks for coming, TT.
I'm off to Globo Gym here shortly. Just going to do some basic stuff tonight: 2 miles at 7 minute paces, ab work, stretching, and hot tub.
Exactly. Do it the way that feels best to you.
katt
Registered
I'm getting up into your territory. Watch yourself.
Yeah, I only wish mine were that strong!
I'm going to the White Sox game later tonight, so I've got another morning workout on schedule. My membership at Globo ended last night, they better not give me a hassle at the door because when I signed up I said I might not be going back to school until later in the month, and the guy said there would be no problems. Either way, I'll probably just add a week or two to my membership.
I slept an extra hour and decided I'd go into work at 10 today. Afterall, I've been there working overtime the last three days.
With an extra hour of sleep, I'm hoping today is hump day in terms of my one rep max on the bench.
Later fools.
I slept an extra hour and decided I'd go into work at 10 today. Afterall, I've been there working overtime the last three days.
With an extra hour of sleep, I'm hoping today is hump day in terms of my one rep max on the bench.
Later fools.
ME Bench, 8.9.07
755AM - 915AM
Bench Press: 135x6, 155x3, 175x3, 195x3, 215x2, 225x1, 235x0, 185x3, 135x6.
Incline Dumbbell Press: 50x8, 60x8, 70x4, 60x6, 50x8.
French Press: 65x7, 75x3, 70x5, 65x6, 60x6.
Upright Rows: 115x6x4.
Cable Pulldown: 50x12, 60x12, 70x9, 80x5.
Pec Deck: 200x6x4.
Summary:
755AM - 915AM
Bench Press: 135x6, 155x3, 175x3, 195x3, 215x2, 225x1, 235x0, 185x3, 135x6.
Incline Dumbbell Press: 50x8, 60x8, 70x4, 60x6, 50x8.
French Press: 65x7, 75x3, 70x5, 65x6, 60x6.
Upright Rows: 115x6x4.
Cable Pulldown: 50x12, 60x12, 70x9, 80x5.
Pec Deck: 200x6x4.
Summary:
- I was really tired throughout my workout yesterday and it showed. There was no improvement on my bench, but I was able to do some nice sets of Incline DB.
- White Sox game was real fun, even though they lost.
- I'm headed to Indiana for the weekend to move all my stuff into my new place. I'm actually going to workout here shortly, shower there and be on my way. I'll try and find a computer to post todays workout, if I don't, I'll post it Sunday.
katt
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Nice workout Sox!
Good luck with the move this weekend.
Good luck with the move this weekend.
You went to a White Sox game? You're a disgrace to Red Sox Nation. You might as well take off your red socks and throw em in the laundry so they'll come out clean and white as bird's shit. Get the fuck outta here.
I'm kidding
I'm kidding
Thanks, katt. I'll take some pictures of the new place either this weekend or when I officially move in in a couple of weeks. It's a hell hole but it'll be a good time.
And no, that wasn't a nice workout. Today's was though, so I can't complain.
