Today

[Psycho77]

Good DE bench day.

[T o m m Y]

he did push downs..

and why u be doin board work on DE days....... i wouldnt do that, thats just me- purely a ME situation, now i can see lockouts as a extra wo the next day...

gotta do more than pushdowns
Im just going how i read it on the basic westside template,wendler said he liked to put lockout work on the DE days and extensions and shit on the ME days so ive been doing that even since i started westside and i like it,just saying he could give it a try..

[need2getBIG]

the westside program i have says pushdowns,but i wanted to get extra pec in there,havent done that for awhile,but i do extra tris on ME days,but ill give it a try next time smalls =D

[need2getBIG]

wait scratch the pushdowns,it says tri movement lol

[need2getBIG]

and i have no boards to board press with lol

[T o m m Y]

go to home depot and have them cut you like 16-18" pieces of 2x6 and nail them to make 2,3,4 boards =)
what westside program you have,can you send it?
i wanna see whats its like..

[need2getBIG]

its the one you sent me awhile back lol,and how much does that cost?

[T o m m Y]

its the one you sent me awhile back lol,and how much does that cost?

dude like a couple bucks

[need2getBIG]

i have to buy the wood tho haha

[need2getBIG]

and i can cut em myself haha

[T o m m Y]

yeah cut it yourself then...
buy one 2x6 long enough to make a 2,3,4 board..

[SQUAT or DIE!]

gotta do more than pushdowns
Im just going how i read it on the basic westside template,wendler said he liked to put lockout work on the DE days and extensions and shit on the ME days so ive been doing that even since i started westside and i like it,just saying he could give it a try..

i dunno, ive modified WS to suit me... and i do the same 2-4 lifts for accessory week in and week out, but they work so whatever...

boards kick ass! and are cheap to make.. so do it!

[need2getBIG]

hmm might have to run up to home depot..

[need2getBIG]

went and got some 2x4's and made me a 2 3 and 4 board,going to use them on friday

[T o m m Y]

good shit dude!!

[need2getBIG]

yeahh!! i was like yess squatty and smalls will be proud,my dad is a super redneck,so i had all the tools i needed haha,so i just had to buy wood

[T o m m Y]

yeahh!! i was like yess squatty and smalls will be proud,my dad is a super redneck,so i had all the tools i needed haha,so i just had to buy wood

awsome man
i would use the 2 brd for your ME lift and the 4brd for lockout work..

[need2getBIG]

im planning on doing floor presses for 3 rep max,then using 2 or 3 board for sets of 3,but yours sounds good aswell lol

[need2getBIG]

Good DE bench day.

thanks psycho i looked at your pictures man,youre pretty thick,keeping the short guys like us on the map!!

[T o m m Y]

im planning on doing floor presses for 3 rep max,then using 2 or 3 board for sets of 3,but yours sounds good aswell lol

Floor Press 3RM
4 Brd for sets of 3
panora pressdowns 2-3 sets of 15
csr,bb or db rows,t-bar rows for 4-5 sets of 8-10
face pulls 3-4 sets of 12-15

you could do this ^^

or put the heavy stuff on the DE days,thats what i like to do and so does wendler lol,try it this way and see what happens i guess..

[need2getBIG]

Floor Press 3RM
4 Brd for sets of 3
panora pressdowns 2-3 sets of 15
csr,bb or db rows,t-bar rows for 4-5 sets of 8-10
face pulls 3-4 sets of 12-15

you could do this ^^

or put the heavy stuff on the DE days,thats what i like to do and so does wendler lol,try it this way and see what happens i guess..

hmmm ill have to ponder

[need2getBIG]

ME sq/dl
Rack Pulls worked up to 3 rep max
135x7
225x3
315x2
335x3
365x3

leg presses 3x10
2pps
2pps
2pps plus 25's

pull through 3x10
80

seated calf raises 4x15
105
105
100
100

abs were random
ab pulldown 1x10
bw hanging leg raisex25
leg raises 2x10-15
30
30
couldnt decide which one to do,so did em all

friday is ME upperbody,either doing floor presses or board,not sure,oh yeah! got an interview tomorrow for xray!

[SQUAT or DIE!]

boards!!! im not a fan of floor presses, very akward for me... but to each hsi own smally may go for the floor but hes silly..

[need2getBIG]

boards!!! im not a fan of floor presses, very akward for me... but to each hsi own smally may go for the floor but hes silly..

lol i like floor presses,good for tricep strength,but im excited about the board,so i think im landing on boards,should i do 2 3 or 4?

[SQUAT or DIE!]

lol i like floor presses,good for tricep strength,but im excited about the board,so i think im landing on boards,should i do 2 3 or 4?

depends, do you really wanna work on lock out or on more of the ROM.... thats why i rotate, work on all, id start high and work down..

[need2getBIG]

ima start with 3 meet right in the middle,how about that?

[SQUAT or DIE!]

works for me

[need2getBIG]

lol 3 it is

[T o m m Y]

well here is the question..
where do you get stuck at on the bench press,2,3,or 4?
thats what brd you should work...

[SQUAT or DIE!]

well here is the question..
where do you get stuck at on the bench press,2,3,or 4?
thats what brd you should work...

a very good question sir, very good indeed...

[T o m m Y]

ME sq/dl
Rack Pulls worked up to 3 rep max
135x7
225x3
315x2
335x3
365x3

leg presses 3x10
2pps
2pps
2pps plus 25's

pull through 3x10
80

seated calf raises 4x15
105
105
100
100

abs were random
ab pulldown 1x10
bw hanging leg raisex25
leg raises 2x10-15
30
30
couldnt decide which one to do,so did em all

friday is ME upperbody,either doing floor presses or board,not sure,oh yeah! got an interview tomorrow for xray!


Nice rack pulls dude,were they below the knee?
btw,fuck that leg press,i would have did another hammy/lower back move..sldl,rdls,dimel deads..

[SQUAT or DIE!]

Nice rack pulls dude,were they below the knee?
btw,fuck that leg press,i would have did another hammy/lower back move..sldl,rdls,dimel deads..

WORD!!! i do LPs as an extra wo, do some low weight high rep stuff for recovery...

[T o m m Y]

WORD!!! i do LPs as an extra wo, do some low weight high rep stuff for recovery...

start pulling the sled =)

[SQUAT or DIE!]

start pulling the sled =)

i do some chain drags, for hip stuff.. i need to find me a BIG tire for drags, a car tire is just not big enough, i need something that rivals me for bigness..

[T o m m Y]

i do some chain drags, for hip stuff.. i need to find me a BIG tire for drags, a car tire is just not big enough, i need something that rivals me for bigness..

use a decent sized truck tire(60-70lb) for restoration days you know,and a BIG one for strength days...

[need2getBIG]

ill do extra hammy and lowerback,i dont have the resources for a sled and my gym wouldnt approve of a tire lol but 3 is about right where i get stuck

[T o m m Y]

ill do extra hammy and lowerback,i dont have the resources for a sled and my gym wouldnt approve of a tire lol but 3 is about right where i get stuck

Bro,get a tire and rope and pull that shit down your street,in a park,parking lot,whereever..
i pull mine in the park down the street from my house..

[need2getBIG]

ooo lol sounds good

[Firedrake]

Damn I wish I had a REAL effin' gym to train at . . . this "fitness center" is for crap! You guys are talkin' about stuff I have NO way of doing .. .

[SQUAT or DIE!]

Damn I wish I had a REAL effin' gym to train at . . . this "fitness center" is for crap! You guys are talkin' about stuff I have NO way of doing .. .

well weve each got homemade boards and have purchased some of this stuff and or invented some aswell.... my "GYM" is a fucking fitness center the owner is a wanna be BB, his dad is a natty BB, and they teach all kinds of cardio BS classes, and if me and my buddy steven are both squatting we take basically every 45 and or 100 in the gym...

basically my gym is only a REAL GYM when the 2 PLrs are training, other than that it might as well be a "curves for women" thing..

[need2getBIG]

well weve each got homemade boards and have purchased some of this stuff and or invented some aswell.... my "GYM" is a fucking fitness center the owner is a wanna be BB, his dad is a natty BB, and they teach all kinds of cardio BS classes, and if me and my buddy steven are both squatting we take basically every 45 and or 100 in the gym...

basically my gym is only a REAL GYM when the 2 PLrs are training, other than that it might as well be a "curves for women" thing..

my gym is okay,they let us bring whatever we want,i can get baby powder all over the floor and they have no problem,they dont care if i bring my own music either,my training partner bring a bag that we hook up his ipod to and play deathmetal haha,but then theres all the pretty boys,and old dudes(no offense) that look at me like im an inconvenince to them,theres a couple of HUGE guys though,but mostly wanna be's,and all most the guys who work there think theyre better than everyone else and are pretty boys,but i look past it lol they dont complain about my yelling or grunting,so its ok

[SQUAT or DIE!]

looks like ima have to come train there and bail on a 600 squat just for the hell of it.. HAHHA

[need2getBIG]

lol you need to come train with me sometime,show my training partner whats up lol

[SQUAT or DIE!]

lol you need to come train with me sometime,show my training partner whats up lol

perhaps, my dad suspended my 24hr account, so im gym less at home now....

[need2getBIG]

perhaps, my dad suspended my 24hr account, so im gym less at home now....

i train at a golds gym

[need2getBIG]

ME upper body
3 board press wored up to one rep max
barx10
135x6
155x3
185x3
205x1
225x1

rope pushdown 3x10-15
60

db skullies 4x10
25

bb row 4x10
185
185
205
205

hammer curls 3x10
45

face pull 3x10
100

leg raises 4x10-15
30

[J Wong]

Good shit man, pretty soon you will be getting 225 with no boards.

[need2getBIG]

Good shit man, pretty soon you will be getting 225 with no boards.

we can only hope bro,hows the fla? its getting pretty damn hot here lol

[need2getBIG]

DE SQ/DL
box squats at parallel 8x2
205
speed pulls 6x3 mostly sumo
265

hip ad/ab
110
130
130

ab pulldowns 4x10-15
160
160
170
160

[Firedrake]

GOOD stuff! Keep it up!

[need2getBIG]

GOOD stuff! Keep it up!

thanks drake!

[need2getBIG]

Props To Machine,that Article Is By Far The Best Ive Read Yet

[T o m m Y]

which one is that?

[need2getBIG]

the newest one on the home page lol i think..

[need2getBIG]

DE bench 9x3
155

skullies 5x10
65

db rows 4x8-10
85
85
85
95

rear db raises 3x10
20
25
20

side db raises 3x10
15

bb curls 3x10
75

hanging leg raises 4x10-20
bwx20
25x3x10

[T o m m Y]

solid DE day buddy

[SQUAT or DIE!]

good work bro...

[need2getBIG]

solid DE day buddy

thanks brotha!


good work bro...

thanks squatty!

[need2getBIG]

Thought id let yall know the current weight and etc.
weight is around 194,i must say ive lost a good amount of bellyfat,my diet has been pretty clean,havent had a cheat for about 2 months i think,got some knee wraps in yesterday,the iron z wraps from inzer,it was like christmas lol i even tried em out walking in my house (smile) breaking them in tomorrow with front squats,going to max of 3 reps,you know something,ive come to love my brothers here on the forvm,especially squatty smalls and EE yall have been around since day one,and ive only met one of ya,but i just wanted to say thanks to not only them but all my ANIMAL brothers

[need2getBIG]

ME SQ/DL
front

[need2getBIG]

front squats worked up to one rep max,these were hard to get use to

barx8
95x6
135x3
185x3
225x1
245x0
need work.

pull throughs 3x10
80

leg curls 3x10
90

seated calf raises 4x15-20
100
105
105
100

ab pulldown 4x10-15
160
170
160
170

[mcbeast]

Your doing good kiddo..text me

[need2getBIG]

Your doing good kiddo..text me

thanks ej! glad to see your name roamin around here again

[need2getBIG]

ME upperbody
floor press
barx10
135x6
155x3
185x3
205x2 pr

incline db 3x8-10
50

close grip 3 board 4x6-8
165
165
165
175

csr 4x10
90
100
100
90

upright rows 3x10
95
95
90

ab pulldown 4x10-15
160
160
170
170

[T o m m Y]

Good session man
i likey

[need2getBIG]

Good session man
i likey

thanks man,im going to do chest work and either lock out or board work on ME days and on DE days im going to pushdowns and bb or db ext

[T o m m Y]

thanks man,im going to do chest work and either lock out or board work on ME days and on DE days im going to pushdowns and bb or db ext

Yea do lockouts ME days,and exts on DE days
Sounds good bro

[need2getBIG]

Yea do lockouts ME days,and exts on DE days
Sounds good bro

gracias =) i took your advice lol

[need2getBIG]

DE SQ/DL
205x2 at parallel
175x4x2 below parallel
165x3x2 below parallel

deadlift 6x3
255
most were done sumo

sldl 3x10
185

seated calf raises 4x15-20
105
115
115
115

decline sit ups 4x10-15
45
45
45
bw

[J Wong]

Good work.

What kind of routine are you doing?

[Firedrake]

Good work. I've been talking to Rage about deads, and we may have me try them sumo-style. Do you like them better?

[Psycho77]

thats some good squattin bro.

Keep up the good work.

[need2getBIG]

Good work.

What kind of routine are you doing?

WESTSIDE IS THE ONLY SIDE lol


Good work. I've been talking to Rage about deads, and we may have me try them sumo-style. Do you like them better?

Well i have bulging disc in my lower back around the L5 and S1 and conventional causes sharp pain if i go really heavy,with sumo it uses more hip and upperback,so no lower back pain =D


thats some good squattin bro.

Keep up the good work.

Thanks brotha! it was only DE day lol

[need2getBIG]

Made a sled today,got a neighbors tire and put a plank of wood in the middle to put the weight on and drilled a hole through the tire for the rope,so tomorrow,guess whos doing sled drags??

most likely doing them in my driveway,i think its about 50-60ft long,probably putting a 25 inside the tire and see how it goes from there =)

[Firedrake]

Well i have bulging disc in my lower back around the L5 and S1 and conventional causes sharp pain if i go really heavy,with sumo it uses more hip and upperback,so no lower back pain =D

Given that I have extra spacer material in three discs, and a titanium cage from L2 down to S1, this sounds like it might be a good idea. *grin* Thanks!

[need2getBIG]

Given that I have extra spacer material in three discs, and a titanium cage from L2 down to S1, this sounds like it might be a good idea. *grin* Thanks!

lol no problem,i guess we both have messed up spines then lol

[need2getBIG]

Did sled drags today,my legs are gone,and my back is pretty pumped.

tire+25 running backwards not sure how many feet,atleast 60
did these for 3 trips

2 trips running forward tire behind me,about 60 feet

[need2getBIG]

DE upperbody
flat bench 9x3
155

tri pushdown 3x10-15
70
75
75

db skullies 5x10
25
20
25
25
20

lat pulldowns 4x10
110

bb curls 3x10
75

ab pulldowns 4x10
170

[T o m m Y]

Did sled drags today,my legs are gone,and my back is pretty pumped.

tire+25 running backwards not sure how many feet,atleast 60
did these for 3 trips

2 trips running forward tire behind me,about 60 feet

Dont run with the sled dude..
take long strides,this will really hammer the hammies and glutes..

[need2getBIG]

Dont run with the sled dude..
take long strides,this will really hammer the hammies and glutes..

ah ok

[need2getBIG]

wait i remember now,i didnt run,i did the long strides like youre talking about,i didnt go all out,or to slow i just went at a steady,next time i do em ill tape it and you can tell me if im still doing them wrong lol

[need2getBIG]

ME lower body
box squats at parallel
barx8
135x6
225x3
245x1
265x1
315x0
315x0
295x2 pr

went early only had one meal in me,head just wasnt in it,ive gotten 330 on these before,just an off day

gm 3x8-10
185

hip ab 3x10
130
110
120

calf raises 4x10
125
3 pies
3 pies plus 10
3 pies plus 25

ab pulldowns 4x10
170

[Psycho77]

solid work bro

[need2getBIG]

solid work bro

thanks bro,i feel it wasnt my best,but even the biggest and strongest got thier bad days in the gym.

[Psycho77]

thanks bro,i feel it wasnt my best,but even the biggest and strongest got thier bad days in the gym.


true true. even tho the numbers weren't what you were expecting, as long as you did work, gave it your all and got the desired effect, then its a good workout in my book.

[need2getBIG]

true true. even tho the numbers weren't what you were expecting, as long as you did work, gave it your all and got the desired effect, then its a good workout in my book.

i appreciate that bro,really i do

[need2getBIG]

My body goal right now is stay in the 190's get thicker and leaner and of course STRONGER! Ive lost alot of belly fat so far,i can get to the 4th hole on my belt haha really bummed about box squats,ive gotten 330 on it before,but i said to myself,if you cant get one,go for two,and i cant leave without a PR so i did 295 for two,just wanted to fill yall in on the updates,im currently at 192,really trying not to get in the 180's,I have been eating clean everyday of the week,and having a cheat meal once a week,my overall lifetime goal is to be around 220-240 like Sam Byrd,or Big Al,theyre thick,lean,and still STRONG, hoping for a 1000-1200 total by the end of this year,alright brothers im out.

[need2getBIG]

ME upperbody
db press flat bench
45x10
50x6
60x3
75x3
80x2
85xmiss

incline bb 3x6
115

rack lock out 4x5-6
185
185
185
175

bb rows 4x10
185 overhand grip

rear pec deck 3x10
50

db shrugs 4x10
80

ab pulldown 1x10
170

leg raise 3x10
35

[need2getBIG]

sled drags 5 trips of about 50 ft
tire plus 25 pounds

[T o m m Y]

good shit bro

[Firedrake]

Very nice, bro -- very nice, indeed!

[need2getBIG]

good shit bro


Very nice, bro -- very nice, indeed!

thanks guys!

[need2getBIG]

DE sq/dl
box squats at parallel 8x2
205

sumo dl 6x3
255

leg curls 3x10
90

ab pulldown 4x10
170

good speed today,form is getting much better

[T o m m Y]

I likey..
good work bud..

[need2getBIG]

I likey..
good work bud..

gracias lol wheres the weight at nowadays bro?

[T o m m Y]

gracias lol wheres the weight at nowadays bro?

173

[need2getBIG]

not bad man,im at 190,trying not to get into the 180's,ive lost alot of fat lol

[need2getBIG]

DE upperbody
9x3 bench
155

rope pushdown 3x10-15
65
60
60

overhead tri ext. 5x10
20
15x4x10

wg pullups 4x10
getting better

upright row 3x10
85

hammer curls 3x10
45

ab pulldown 4x10
140
130x3x10

good day today,really sore tho,wrestled my fatass cousin jamie yesterday,hes 28 years old,but overall good session

[need2getBIG]

ME LOWER BODY
Squat Lockouts,midpoint of parallel and lock out
barx10
135x6
225x5
315x3
365x1pr!
405x1pr!
455x1pr!
475x1pr!
495x1pr!

pullthroughs,bent leg 3x10
80

leg ext. 3x10
100
115
140

seated calf raise 4x10
3 pies
3 pies+10x3x10

ab pulldown 4x10
130
140
140
140

Very Happy with TODAY,one day that will be my FULL SQUAT!!

[T o m m Y]

good shit derek!!

[SQUAT or DIE!]

good work lil buddy

[need2getBIG]

good shit derek!!

thanks!! i didnt know you knew my name,stalker! Just kidding lol


good work lil buddy

thanks big guy!

[need2getBIG]

gpp

sled drags 6 trips

[need2getBIG]

View My Video (http://tinypic.com/r/2sb76u9/5)

[need2getBIG]

sled drag vids,if you think there are things i need to change,feel free to let me know =)

[need2getBIG]

ME upperbody
flat bench
barx8
135x5
155x3
165x1
185x1
200x1
205xmiss
not to happy definitly need work

incline db 3x8-10
45

cg 3 board press 4x5-8
175
165x3x8

pendaley rows 4x10
155

side bends 4x10
75


Going to start having 3-4 assistance only on all lifts,not counting abs,and going to do more 2 board,thats where i get stuck at on bench it right after the chest,but i wont let this keep me from achieving my goals

[need2getBIG]

DE lowerbody

box squats parallel 8x2
205
short between sets

DL 6x1
265
295x5x1

sldl 3x10 no belt
155

leg raise 4x10
35lbs

[J Wong]

Good video man, you'll get that bench up. I would recommend for you to go on 5/3/1.

[need2getBIG]

Good video man, you'll get that bench up. I would recommend for you to go on 5/3/1.

already tried that my man,you think i should just try 5/3/1 for bench only?

[T o m m Y]

Do 5/3/1 Bro...

[Psycho77]

Do 5/3/1 Bro...

I agree. Going back to it to get my bench up.

Good video you have there bro. Past workouts are all solid. Good work!

[T o m m Y]

Do the whole program again bro,not just bench...

[J Wong]

already tried that my man,you think i should just try 5/3/1 for bench only?

Do the whole program bro. If you set it up right, you will eventually start hitting PRs every workout. I'm only doing it for squat now, but I am thinking about running it for all my lifts eventually.

[T o m m Y]

Do the whole program bro. If you set it up right, you will eventually start hitting PRs every workout. I'm only doing it for squat now, but I am thinking about running it for all my lifts eventually.

Yeah boom,i would run the whole thing if i were you,and derek yeah run the whole thing man,im hitting pr's every workout lol..

[need2getBIG]

I agree. Going back to it to get my bench up.

Good video you have there bro. Past workouts are all solid. Good work!

thanks psyco,i need to make more vids,its fun lol


Yeah boom,i would run the whole thing if i were you,and derek yeah run the whole thing man,im hitting pr's every workout lol..

how do you think i should set it up?

[T o m m Y]

thanks psyco,i need to make more vids,its fun lol



how do you think i should set it up?

You could set it up liek i do it..
Like for bench day ill do the main 5/3/1 bench then something for triceps,lats,and upper back,bascially like a wsb you know...
Deadlift day il do the 5/3/1 then someting for quads,then a hammy/lower back movement and abs,take a look at my past sessions...

[need2getBIG]

You could set it up liek i do it..
Like for bench day ill do the main 5/3/1 bench then something for triceps,lats,and upper back,bascially like a wsb you know...
Deadlift day il do the 5/3/1 then someting for quads,then a hammy/lower back movement and abs

i think ill do it like that,i guess ill start wednesday with bench,ah!

[need2getBIG]

Going to start 5/3/1,give it a try again,starting wednesday with bench movement dont know which one yet,see how i feel

[T o m m Y]

Going to start 5/3/1,give it a try again,starting wednesday with bench movement dont know which one yet,see how i feel

Do bench press,take 90% off your 1RM and go from there bro...
Do the 10% jumps rather then the 5%..
So it would be...
Wave 1 65,75,85
Wave 1 70,80,90
Wave 3 75,85,95

[J Wong]

Going to start 5/3/1,give it a try again,starting wednesday with bench movement dont know which one yet,see how i feel

You know the correct %s right? And just build your actual bench up before hitting different bench movements like boards and floor presses or whatever.

[need2getBIG]

You know the correct %s right? And just build your actual bench up before hitting different bench movements like boards and floor presses or whatever.

Yes i just looked them up lol wrote em down on paper,so wednesday Ill start with flat bench,and go from there

[T o m m Y]

Yes i just looked them up lol wrote em down on paper,so wednesday Ill start with flat bench,and go from there

Bench
Cgbp
Db bench(elbows tucked)
Pull ups

Thats what i did for this cycle,just giving you some ideas...

[need2getBIG]

Bench
Cgbp
Db bench(elbows tucked)
Pull ups

Thats what i did for this cycle,just giving you some ideas...

i gotcha bro,ill vary the assistance every workout,put in board presses and floor presses as assistance sometimes

[need2getBIG]

Ive decided to not do 5/3/1 and stick with Westside,5/3/1 tore my body up,and my shoulders,sorry smalls,i just feel westside is the better choice for me,going to really work on the bench,need to get those numbers up

[need2getBIG]

Going to keep trying out Westside,if i dont get any results in the next few months,then i will switch to 5/3/1 and see how it goes from there.

[SQUAT or DIE!]

Going to keep trying out Westside,if i dont get any results in the next few months,then i will switch to 5/3/1 and see how it goes from there.

GAY!!! WS rocks and u know it

[need2getBIG]

GAY!!! WS rocks and u know it

lol i know,but sometimes you need a lil change

[need2getBIG]

Went to see the P.O. today,3 more months and im DONE,then all i need to do is get it sealed and then i can work a good job,ive been applying to alot of construction places stuff like that,see what happens there,tomorrow is DE UPPERBODY,then Friday is ME LOWERBODY doing box squats

[T o m m Y]

Yeah man construc. is where its at brotha...

[SQUAT or DIE!]

lol i know,but sometimes you need a lil change

if you want change get a hair cut or do some curls or something.... WS is not something you just change..... its in your blood, well its in mine. you, not so sure about....

dude why the fuck do you have a P.O.??????? what did you do?

[T o m m Y]

Ive decided to not do 5/3/1 and stick with Westside,5/3/1 tore my body up,and my shoulders,sorry smalls,i just feel westside is the better choice for me,going to really work on the bench,need to get those numbers up

If you dont wanna do the whole thing why not just do it for bench then?

[SQUAT or DIE!]

If you dont wanna do the whole thing why not just do it for bench then?

this i can live with, since i dont do the WS template for my DL..... and i think that it can work for you....

[need2getBIG]

If you dont wanna do the whole thing why not just do it for bench then?


this i can live with, since i dont do the WS template for my DL..... and i think that it can work for you....

I have a PO because i was stupid and got caught stealing,and i guess that i will start it tomorrow then,5/3/1 for bench only,everything else westside,and i will still throw in a DE UPPERBODY day just to keep it legit lol

[need2getBIG]

5/3/1 Bench only,Starting,TOMORROW, thanks smalls and squatty for helping me,sometimes i get caught up in all the routines out there lol

[need2getBIG]

6/17/09

5/3/1 Bench only

150x5 75%
160x5 80%
170x5 85%

skullies variouse grips 5x10
65lbs

rear db raise 4x10
15's
20's
20's
25's

bb curl 3x10
75lbs

bb shrugs 4x10
185lbs overhand grip

[need2getBIG]

Sunday I am heading over to LONESTAR BARBELL! Its currently out of some guys garage by the name of Ron Carroll,I will be training DE bench there,if he wants me to join them then I will train with them because right now its free lol

[zanderfever]

I see you getting caught up in programs and everything, so why dont you go the easy route and just lift heavy? Make sure the weight goes up every week :D

Its very stress relieving and you dont have to do those annoying things called "reps"

I burn just thinking about them...


On a serious note, what're you weighing these days?

[need2getBIG]

I see you getting caught up in programs and everything, so why dont you go the easy route and just lift heavy? Make sure the weight goes up every week :D

Its very stress relieving and you dont have to do those annoying things called "reps"

I burn just thinking about them...


On a serious note, what're you weighing these days?

You have a point there Alex =) lol
Im about 185-190 and im 5ft 7in

[zanderfever]

You have a point there Alex =) lol
Im about 185-190 and im 5ft 7in

Haha, the easy training is the best training... Sort of... Not really, but its fun to think so. So you could drop down to the 181 class if you wanted to.

[need2getBIG]

Haha, the easy training is the best training... Sort of... Not really, but its fun to think so. So you could drop down to the 181 class if you wanted to.

yeah most my weight is lowerbody,cant seem to get the top to grow =(

[J Wong]

yeah most my weight is lowerbody,cant seem to get the top to grow =(

I feel ya brother.

[need2getBIG]

TODAY SUCKED
barx8
135x6
225x3
275x1
315x1
335x1
355x1conv
365xmiss

rack dl below knee 2x5
315

bb calf raise 4x15-20
275

ab pulldown 4x10
140
150
160
160

very upset,back was hurting thanks to conv,so i have no choice but to get stronger at sumo so i need to get stronger,hopefully i will be training at lsb for now,still i must keep my head up,and keep pushing!

[Firedrake]

Well, all I can say is that I'd like those numbers myself . . . I think it's some fine work, especially considering the back issues.

[need2getBIG]

I feel ya brother.

youve got some thick upperbody it looks like from the vids bro


Well, all I can say is that I'd like those numbers myself . . . I think it's some fine work, especially considering the back issues.

thanks jared =),i still want more though,never be satisfied lol

[TXPWRLFTR]

Good mornings will help that back and aid you in the conv pull....I am pulling sumo in training and on my last sets I go conventional...feels good....I spoke with a lifter at the last meet and we talked pulling...he's a sumo puller but trains conventional...he likes it and does well...mix it up bro and rip it!!

Keep the head up and push the limits...when you get there...keep pushing!!!

[zanderfever]

yeah most my weight is lowerbody,cant seem to get the top to grow =(

All in good time. I used to have the opposite problem, but now i've sort of remedied that. Maybe... Possibly.

Whats up with your back?

[need2getBIG]

Good mornings will help that back and aid you in the conv pull....I am pulling sumo in training and on my last sets I go conventional...feels good....I spoke with a lifter at the last meet and we talked pulling...he's a sumo puller but trains conventional...he likes it and does well...mix it up bro and rip it!!

Keep the head up and push the limits...when you get there...keep pushing!!!


thanks greg,i do goodmorning aswell,but i have bulging disc in my lower back and i guess the pressure or more use of lower back on conv hurts more


All in good time. I used to have the opposite problem, but now i've sort of remedied that. Maybe... Possibly.

Whats up with your back?

i have bulging disc in my lower back,when i pull sumo there is no pain at all but when i pull conv and i go heavy the lower disc start to hurt

[need2getBIG]

reverse band DE bench
barx12
135x12
185x10
225x10
275x5
315x1
275x4
275x4

high rows clean
135x15
135x16
135x12
135x14

db shoulder press 3x10
45's

v bar pushdown 4x10-15
50

sledge hammer to tire
20 each side
20 each side
30 each side

ME squat on tuesday at 11 am,really excited about this,learned alot on form today,helped so much

[J Wong]

reverse band DE bench
barx12
135x12
185x10
225x10
275x5
315x1
275x4
275x4

high rows clean
135x15
135x16
135x12
135x14

db shoulder press 3x10
45's

v bar pushdown 4x10-15
50

sledge hammer to tire
20 each side
20 each side
30 each side

ME squat on tuesday at 11 am,really excited about this,learned alot on form today,helped so much


Fucking awesome bro. How did you like holding that much weight in your hands?

[Firedrake]

Good looking work -- I love the sledge hammer or the tire flips, and wish I had a place to do them.

How's the chest feeling?

[SQUAT or DIE!]

reverse band DE bench
barx12
135x12
185x10
225x10
275x5
315x1
275x4
275x4

high rows clean
135x15
135x16
135x12
135x14

db shoulder press 3x10
45's

v bar pushdown 4x10-15
50

sledge hammer to tire
20 each side
20 each side
30 each side

ME squat on tuesday at 11 am,really excited about this,learned alot on form today,helped so much

OOH my lil buddy has used bands.. WOOHO!!!

good work, i have a feeling this is gonna do you worlds of good

[need2getBIG]

Good looking work -- I love the sledge hammer or the tire flips, and wish I had a place to do them.

yeah it was my first time with the sledge and tire,whole body gets a work out and theyre fun lol

How's the chest feeling?

pretty solid right now lol


Fucking awesome bro. How did you like holding that much weight in your hands?

it was amazing,it feels alot lighter with the bands tho,135 felt like nothing lol but thanks man i have a good feeling about this gym.


OOH my lil buddy has used bands.. WOOHO!!!

good work, i have a feeling this is gonna do you worlds of good


thanks squatty! i have that feeling too,im excited,and more focused now,the bands were a nice change,weights feel really light till you get heavier lol

[Psycho77]

reverse band DE bench
barx12
135x12
185x10
225x10
275x5
315x1
275x4
275x4

high rows clean
135x15
135x16
135x12
135x14

db shoulder press 3x10
45's

v bar pushdown 4x10-15
50

sledge hammer to tire
20 each side
20 each side
30 each side

ME squat on tuesday at 11 am,really excited about this,learned alot on form today,helped so much

awesome!

[T o m m Y]

Good Shit

[need2getBIG]

awesome!

thanks bro!




Good Shit

thanks smalls,text me whenever theyre free! lol

[zanderfever]

i have bulging disc in my lower back,when i pull sumo there is no pain at all but when i pull conv and i go heavy the lower disc start to hurt

Shit, the list of people on this forum with disc issues just keeps on growing. You, me, Toni, Drake, etc etc. This kind of injury really sucks, i'm sorry you've got it.

Why dont you just pull sumo only then?

[need2getBIG]

Shit, the list of people on this forum with disc issues just keeps on growing. You, me, Toni, Drake, etc etc. This kind of injury really sucks, i'm sorry you've got it.

Why dont you just pull sumo only then?

yeah its a common thing,when i was doing extern for x ray,you wouldnt believe the amount of construction workers etc whos backs are MESSED UP,and im thinking of pulling sumo only,but the guy im training with now knows his stuff,he might be able to help my back some

[need2getBIG]

Safety Squat bar x10
barx10 again
135x6
185x8
205x5
205x5
205x5

safebar squats were done from low box

safety bar gm wide stance
barx5
135x5
185x5
225x6
225x5

ghr 3x10

ab wheel 3x10

200lbs chain drag
3 trips

im lovin this place,learning so much,cant wait for thursday ME bench

[Firedrake]

Ni-i-i-ice. Great squats, and I love the chain drag -- I'd like to try something like that.

[need2getBIG]

Ni-i-i-ice. Great squats, and I love the chain drag -- I'd like to try something like that.

thanks jared =),truth be told,after squats,and ghr,you want the drags to be over lol its around 100 down here,HOT plus DRAGS is not a good combo,i thought i would puke for about 20 minutes lol luckily i didnt

[T o m m Y]

Safety Squat bar x10
barx10 again
135x6
185x8
205x5
205x5
205x5

safebar squats were done from low box

safety bar gm wide stance
barx5
135x5
185x5
225x6
225x5

ghr 3x10

ab wheel 3x10

200lbs chain drag
3 trips

im lovin this place,learning so much,cant wait for thursday ME bench

Very nice session man,how do you like the SSB?
Im loving those chain drags,i wish i could find one...

[need2getBIG]

Very nice session man,how do you like the SSB?
Im loving those chain drags,i wish i could find one...

theyre harder than just the bar,basically if you have bad form,it lets you know lol

[Psycho77]

thanks jared =),truth be told,after squats,and ghr,you want the drags to be over lol its around 100 down here,HOT plus DRAGS is not a good combo,i thought i would puke for about 20 minutes lol luckily i didnt


sick work, need2getbig. way to hold that food in and not barf it all out.....that'll be a waste of carbs/proteins.

[need2getBIG]

sick work, need2getbig. way to hold that food in and not barf it all out.....that'll be a waste of carbs/proteins.

thanks bro,yeah i didnt want to lose my breakfast lol

[Tartaglia]

good stuff, keep it up

[need2getBIG]

good stuff, keep it up

thanks bro

[need2getBIG]

ME bench
4 board presses

barx10
95x10
135x8
135x10
185x3 4brd warm up
205x3 4brd here down
205x3
225x2
205x3
205x3
215x2

tricep death with 135 2 sets only got to 3brd on each set

blast strap rows 3x20

seated bent over low rope pully rows 3x10
70lbs

sled drags 3 sets 115 lbs on sled

Happy with today,I feel more confident in my training now,hope to be here for a long time.i really do

[J Wong]

Good shit

[need2getBIG]

Good shit

thanks boom,more to come my brotha more to come

[need2getBIG]

DE SQ
cambered bar low box squats
barx2x6
135x8
135x6
135x2plus 200 chainx10 sets
185x2plus 200lbs chain

45 degree back raise with cambered bar on back
barx8
95x6
95x8
95x8

ghr 3x10

200lbs chain drags 5 trips

[Psycho77]

Good shit


Ditto. Solid work on the bench and squats, bro.

[need2getBIG]

Ditto. Solid work on the bench and squats, bro.

thanks psycho!

[T o m m Y]

DE SQ
cambered bar low box squats
barx2x6
135x8
135x6
135x2plus 200 chainx10 sets
185x2plus 200lbs chain

45 degree back raise with cambered bar on back
barx8
95x6
95x8
95x8

ghr 3x10

200lbs chain drags 5 trips

Good shit man,how did you like the cam bar?
Try it for gm's nexttime..

[need2getBIG]

Good shit man,how did you like the cam bar?
Try it for gm's nexttime..

it was good,it swings back and forth alot tho haha i wanted to but Ron was using the power rack for rack deads lol

[T o m m Y]

it was good,it swings back and forth alot tho haha i wanted to but Ron was using the power rack for rack deads lol

yup,forces you to stay tight thru out whole lift...

[need2getBIG]

yup,forces you to stay tight thru out whole lift...

yes and if you dont,it lets you know haha

[need2getBIG]

DE bench

db with bands
warmed with 25's-45's
45's with mini band orange x15
45's with purple band x12
45's with green band x10
45's with green band x10

dips bw 4 sets
12 reps pr! lol
10 reps
12 reps
5 reps

low pulley upright row 4x10-15

high pulley rows sitting 3x8-15

jm floor press

no gpp today,team decided we were to tired haha so we might come back tomorrow with some gpp

[zanderfever]

I saw the safety bar back there, how'd you like it?

[need2getBIG]

I saw the safety bar back there, how'd you like it?

It was nice,took the strain off of the lower back,the cambered bar is FUN haha it keeps swinging as your squatting

[need2getBIG]

ME SQ
Safety bar Squats off really 13 inch box
barx3x10
135x2x6-8
185x3
205x3
225x3
245mss
185x3
245x1 PR
255 x miss
255 miss

good morning safe squat bar
barx8
135x8
185x5
225x3
275x1
315x1

ab pulldowns plate loaded machine 4 sets
50x10
70x10
70x10
50x20

200lbs chain drags

[T o m m Y]

Good Shit Bro!!

[need2getBIG]

Good Shit Bro!!

thanks smalls!! text me man im bored lol youve been hittin prs yourself bro!

[SQUAT or DIE!]

good work...

[need2getBIG]

good work...

thanks big guy!

[Psycho77]

Good Shit Bro!!

x2. grats on the PR

[need2getBIG]

x2. grats on the PR

thanks psycho,how are things going?

[need2getBIG]

ME bench

3 board with chains

barx12
95x10
135x7
185 add 3 board for triple
185x2chains on 3 board triple
185x3 chain on 3 board for double
185x 4 chain on 3 board for single
135x3x5 with 4 chain

kroc rows one set each side to failure
115 lbs for 20 on left side
115x15 on right side

lat rows high pull with rope 3x10-12
50lbs

jm press on floor
95x15
95 plus chain x10
95 plus 2 chainsx 10
95 plus 2 chains x 10

no gpp today,got a new guy coming saturday,hes a curl jockey!! hehehe >:)

[zanderfever]

ME bench

3 board with chains

barx12
95x10
135x7
185 add 3 board for triple
185x2chains on 3 board triple
185x3 chain on 3 board for double
185x 4 chain on 3 board for single
135x3x5 with 4 chain

kroc rows one set each side to failure
115 lbs for 20 on left side
115x15 on right side

lat rows high pull with rope 3x10-12
50lbs

jm press on floor
95x15
95 plus chain x10
95 plus 2 chainsx 10
95 plus 2 chains x 10

no gpp today,got a new guy coming saturday,hes a curl jockey!! hehehe >:)

Kroc rows with an uneven amount of reps? Thats not right. Though the JM presses, those are very, very right, haha.

[T o m m Y]

Strong Rows Kid!

[need2getBIG]

Kroc rows with an uneven amount of reps? Thats not right. Though the JM presses, those are very, very right, haha.

lol i know! my right side sucks man,idk what happened



Strong Rows Kid!

thanks bro! i need to do better next time,not happy with them lol

[J Wong]

Good work bro. You're going to keep getting stronger and stronger with this new atmosphere of training. Keep it up.

[need2getBIG]

Good work bro. You're going to keep getting stronger and stronger with this new atmosphere of training. Keep it up.

thanks boom,i hope so,i plan on being at this place for a LONG TIME

[T o m m Y]

Don't say i hope,you say I WILL!!

[need2getBIG]

Don't say i hope,you say I WILL!!

okay I WILL BE THERE FOR A LONG TIME

[T o m m Y]

you better!

[need2getBIG]

DE SQ
cambered bar to low box x8
cambered again to low box x6
135x4
185x3
185 plus 2 chain x3
185 plus 2 chain x5x2

low pully standing front pull thru 4x10-12
50
100
100
100

45 degree back raise with blue band 3x10
these are torture!

ghr 3x10

ab wheel 4x15

200lbs chain drags

[Psycho77]

thanks psycho,how are things going?

Not well but surviving.



DE SQ
cambered bar to low box x8
cambered again to low box x6
135x4
185x3
185 plus 2 chain x3
185 plus 2 chain x5x2

low pully standing front pull thru 4x10-12
50
100
100
100

45 degree back raise with blue band 3x10
these are torture!

ghr 3x10

ab wheel 4x15

200lbs chain drags

Wow, squatting with chains....got me beat!

Good work, need2getbig!

[need2getBIG]

Not well but surviving.


hope things get better for you brotha

Wow, squatting with chains....got me beat!

Good work, need2getbig!

thanks bro,there WILL be more to come

[need2getBIG]

DE bench
chaos bench
barx12
barx10
bar with 25's hanging off minis x8
bar with 2 25's hanging off minis x6
3 25's x0
2 25's and 10's x5
2 25's and 2 10's x4
2 25's x8

overhead press
bar x12
95x8
95x8
115x8

low pulley seated row 3x10-12
50
50
70

overhead tri ext from high pulley 3x15
20
20
30

farmers walk 4 trips about 50 ft each with 135 in each hand

[need2getBIG]

ME SQ
bow bar foam box squats
barx10
barx8
95x6
135x5
185x5
225x5
275x3
295x1
315 miss
275x1

45 degree back raise with ss bar
barx8
95x2
85x3
85x4

ab pulldowns 4x12
50
50
70
70

200lbs chain drag 5 trips about 50 ft

[T o m m Y]

Good work kid..
How did those 45 degrees feel?
I bet they HAMMERED your hammies awsome...

[need2getBIG]

Good work kid..
How did those 45 degrees feel?
I bet they HAMMERED your hammies awsome...

lol yeah my hammies and glutes are pretty dead

[Psycho77]

ME SQ
bow bar foam box squats
barx10
barx8
95x6
135x5
185x5
225x5
275x3
295x1
315 miss
275x1

45 degree back raise with ss bar
barx8
95x2
85x3
85x4

ab pulldowns 4x12
50
50
70
70

200lbs chain drag 5 trips about 50 ft

very impressive work.

i gotta google this '45 degree back raise with ss bar '

[need2getBIG]

very impressive work.

i gotta google this '45 degree back raise with ss bar '

its pretty good,it puts the weight in front of you lol

[Kingquads]

keep it up!!!!!!!!

[need2getBIG]

keep it up!!!!!!!!

thanks man!!

[Firedrake]

N-i-i-ice work! Keep draggin'!

[need2getBIG]

N-i-i-ice work! Keep draggin'!

thanks jared!! theyre getting easier,but theyre never kind to the legs lol

[mcbeast]

Good work there bro..Sorry im not around so much.Been busy with long hours and library closes earlier as well.Keep it up..

[need2getBIG]

Good work there bro..Sorry im not around so much.Been busy with long hours and library closes earlier as well.Keep it up..

no problem bro,good to hear from,ill keep you in my thoughts bro

[need2getBIG]

ME bench
3 board press
barx12
barx10
135x8
155x6
185x1
add boards
205x3
225x2
225x5x1
185x3x3

dorian rows 4x10-12
warm up with 135

185 on working sets

one arm low pulley rows 3x10
100

green band pushdowns 4x15-20

no gpp today,everyone was tired,must bet he heat down here,really enjoying LONESTAR BARBELL,the guys there are awesome,and the training is no nonsense intense POWERLIFTING,hope to be here for years to come.

[need2getBIG]

DE squat
bow bar box squats
barx12
barx8
135x6
185x5
225x10x2

low pully dl 4x10-12
100lbs

ghr 3 sets
bw for 10
green band for 5 then 5 body weight
bw for 10

ab wheel 4x12-15

200lbs chain drags

[need2getBIG]

DE bench
barx12
barx10
add green reverse bands
135x10
225x10
275x5x4
275x2x3

bar pulldowns with reverse band and lite purple band
4x15-20

bar pushups
bwx8
mini bandx20
purple bandx12
green bandx8
green bandx7

high pulley lat pulls with rope 2x15
50lbs

overhand sled pulls ss with 25 each side sledge hammer swings,did this about 4 to 5 times

[mcbeast]

Things are looking really good kid..keep up the hard work.

[need2getBIG]

Things are looking really good kid..keep up the hard work.

thanks bro,good to see you around,hope all is well for you

[Firedrake]

Verrrry nice bench - good looking work!

[Kingquads]

beast benching right there!!!!

[need2getBIG]

Verrrry nice bench - good looking work!


beast benching right there!!!!

thanks guys,the bands take ALOT of weight off lol

[need2getBIG]

Well me and the girl might not be together anymore,told her that shes getting attatched wayy to fast after only 6 months,she didnt take it good at all.i feel like an asshole,but i didnt know what else to do,so i told her i needed a break,and well she started crying,so im going be using my training time as stress releaver,and figure out when im outside of training what to do,should i stay with her,or not,most signs point to not,but who knows.

[J Wong]

DE bench
barx12
barx10
add green reverse bands
135x10
225x10
275x5x4
275x2x3

bar pulldowns with reverse band and lite purple band
4x15-20

bar pushups
bwx8
mini bandx20
purple bandx12
green bandx8
green bandx7

high pulley lat pulls with rope 2x15
50lbs

overhand sled pulls ss with 25 each side sledge hammer swings,did this about 4 to 5 times

Good work. With all this training at a PL gym, when are you thinking of competing?

[need2getBIG]

Good work. With all this training at a PL gym, when are you thinking of competing?

Good question lol I have no idea honestly,I dont know what my numbers are now,and I dont have the money for a meet right now,but I would love to compete soon

[need2getBIG]

Me Squat Cambered Bar with manta ray to low box
bar weight x10
bar weight for 6
135x5
185x5
225x5
275x1
225x3x3

belt squats 4 sets
2 25'sx10
3 25'sx10
4 25'sx10
5 25's x20
6 25's for 12

sldl 3x8-10
135
185
185

lying leg raise with chains 3 sets
one chain x15
2 chains for 12
one chainx15

sled sprints
one set with chains
5 trips with 4 pies on sled

[mcbeast]

Good stuff..how you like sprints?

[need2getBIG]

Good stuff..how you like sprints?

hate them lol but love the result

[Firedrake]

Sweet looking session - a buddy of mine just sent me a Manta Ray -- how do you like it?

[whosnexttt]

DE bench
barx12
barx10
add green reverse bands
135x10
225x10
275x5x4
275x2x3

bar pulldowns with reverse band and lite purple band
4x15-20

bar pushups
bwx8
mini bandx20
purple bandx12
green bandx8
green bandx7

high pulley lat pulls with rope 2x15
50lbs

overhand sled pulls ss with 25 each side sledge hammer swings,did this about 4 to 5 times

keep goin hard bro

[need2getBIG]

Sweet looking session - a buddy of mine just sent me a Manta Ray -- how do you like it?

its a lil awkward,but it does help



keep goin hard bro

thanks man

[T o m m Y]

good shit dude!

[rippedC]

Me Squat Cambered Bar with manta ray to low box
bar weight x10
bar weight for 6
135x5
185x5
225x5
275x1
225x3x3

belt squats 4 sets
2 25'sx10
3 25'sx10
4 25'sx10
5 25's x20
6 25's for 12

sldl 3x8-10
135
185
185

lying leg raise with chains 3 sets
one chain x15
2 chains for 12
one chainx15

sled sprints
one set with chains
5 trips with 4 pies on sled

lookin real strong man

[need2getBIG]

ME bench
2 board press
bar x12
barx10
95x10
135x6
155x3
185x2 pr!
add 2 board
205x5x3 just to work on form
225xmiss next time!
185x5

rack lock outs sets were done like this:
135x5 then partners add 25
185x5 then add 45
225x5 than add 25
275x3 than take away back to
225x5 than take away back to
185x5 then back to
135x5

if i had gotten 275x5 they would added to 315 haha.

low pulley rows wg 3x12 mainly for upperback
150x3x12

lat pulldowns 3 sets
150x10
110x12
110x12

chuck v rows 3x15
60lbs

box jumps about bench hieght not really high 4 sets of 15
bw x15
20 lbs db in handx15
25 lbs db in handx15
30lbs db x15
sitting box to box jump for a set of 10

were going to start warming up with lat pulldowns every training day,cause westside is doing that now,so itll help the transfer from warmup to working sets

[need2getBIG]

oh yeah 205 board presses and 185 were prs never did 2 board b4 lol

[T o m m Y]

Good day dude!
225 is yours nexttime man!

[need2getBIG]

Good day dude!
225 is yours nexttime man!

thanks smalls!!! yes it is!! i think i wouldve gotten it if i didnt do so many sets before,im trying to work on my form first lol

[need2getBIG]

DE SQ
Safety Squat Bar to box
barx10
barx10
135x5
185x5
225x8x2

sldl off first pin,feet on top of box 3x8
185
185
225

45 degree back raise with mini band 3x12

ab wheel 4x15

200lbs chain drag 5 trips

really loving LSB tomorrow is DE bench

[T o m m Y]

Good work kid

[need2getBIG]

thanks smalls,im loving this training

[T o m m Y]

Shit,i bet you are!

[Kingquads]

DE SQ
Safety Squat Bar to box
barx10
barx10
135x5
185x5
225x8x2

sldl off first pin,feet on top of box 3x8
185
185
225

45 degree back raise with mini band 3x12

ab wheel 4x15

200lbs chain drag 5 trips

really loving LSB tomorrow is DE bench

lookin real strong bro

[zanderfever]

You guys have some great equipment over there. I like it.

[need2getBIG]

Shit,i bet you are!

si si lol



lookin real strong bro

thanks quads!


You guys have some great equipment over there. I like it.

we dont have a ton of equipment,its in his garage for now,we have a powerack that has a mono attatchment,another powerack,cambered bar,ssb,bow bar,and a bunch of other bars,bands,chains,45 degree back raise,ghr,leg ext/leg curl,and a high and low lat machine,and a couple of dumbbells,but thats really all we need,Ron is a strength and conditioning trainer,and hes been powerlifting for awhile,dudes huge and strong,I REALLY HOPE TO BE HERE FOR YEARS!!!!

[T o m m Y]

Awsome

[need2getBIG]

Awsome

yeah its wayyy better than golds lol

[mcbeast]

Great work kiddo.Whats the bw nowadays?

[need2getBIG]

Great work kiddo.Whats the bw nowadays?

about 185,really maintaining right now,midsection isnt as lean as id like but its better than before

[SQUAT or DIE!]

about 185,really maintaining right now,midsection isnt as lean as id like but its better than before

oh yeah and mine is as lean as id like..........

[need2getBIG]

DE bench
Chaos Bench
barx12
barx10
bar with 25 hanging off band x 8
2 25's hanging off x 6
2 25's plus a 10 hanging x 4
3 25's hangingx5x2
2 25's hangingx10

kroc rows 24 reps each side
105 lbs

jm press off 1st pin
barx10
95x8
95 plus one chainx8
95 plus 2 chainx8
95 plus 2 chainx8

front and back sled drag 3 trips

[need2getBIG]

ME SQ
ssb squat onto foam box
barx8
135x6
185x3
225x3
275x1
295xmiss
225x2x3

sldl 3x8
135
185
185

ghr 1x10

ab pulldown 1x10

2 trips chain drag

been feeling sick all day,i either have a stomach virus,or food poisining from raw eggs,i made myself throw up twice while training just to feel better,and then told Ron not to be a **** but i gotta go home and rest,he understood lol as soon as i got home and got upstairs to laydown,BAMM!! i had to puke like a mother,havent had anything to eat,stomach feels sick,better than before tho,hopefully feeling better by tomorrow cause i have an interview,and i need to get my diet back on track

[Kingquads]

ME SQ
ssb squat onto foam box
barx8
135x6
185x3
225x3
275x1
295xmiss
225x2x3

sldl 3x8
135
185
185

ghr 1x10

ab pulldown 1x10

2 trips chain drag

been feeling sick all day,i either have a stomach virus,or food poisining from raw eggs,i made myself throw up twice while training just to feel better,and then told Ron not to be a **** but i gotta go home and rest,he understood lol as soon as i got home and got upstairs to laydown,BAMM!! i had to puke like a mother,havent had anything to eat,stomach feels sick,better than before tho,hopefully feeling better by tomorrow cause i have an interview,and i need to get my diet back on track

get better man!!

nice numbers!!

[need2getBIG]

get better man!!

nice numbers!!

thanks man!!!

[SQUAT or DIE!]

good job lil feller....