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Old 06-02-2011, 06:34 AM   #921
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Damned language barrier Maybe I should just call it a lacrosse ball

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Old 06-02-2011, 08:17 AM   #922
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Way to get work done, Al!
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Old 06-02-2011, 11:21 AM   #923
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Looking like you are getting stronger every session. Guess I gotta step my game up
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Old 06-02-2011, 11:27 AM   #924
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Quote:
Originally Posted by *MC* View Post
Way to get work done, Al!
Thansk Nard.

Quote:
Originally Posted by Traphouse86 View Post
Looking like you are getting stronger every session. Guess I gotta step my game up
Westside is good like that. Because of the exercise rotation you get to set PB's pretty much every week.

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Old 06-04-2011, 07:53 AM   #925
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MAX EFFORT BENCH PRESS

Warm-ups
Plate raises and RC exercises
Band Traction

Bench Press
Bar x lots
50kg's x 7
80kg's x 3
100kg's x 2
112.5kg's x 3
117.5kg's x 3
125kg's x 3 PB
Add 2 board
130kg's x 8 PB

Dumbell Bench Press
32kg's x 20
32kg's x 11.5 Triceps died at this point

Straight Bar Triceps Pushdown
7plates for 2 sets of 15 getting the blood in for recovery

Seated Cable Row
75kg's x 15
75kg's x 18
75kg's x 20

No training partners today so after last time the gym guy fluffed my hand offs, I decided I'd train him. He did much better this week but still panicked and fluffed the heaviest set off the 2 a bit. Helped that I had someone else running the board though. Also trying to get my wraps tighter and more even on my wrists. Still getting the left one tighter but I'm getting there.

Haven't benched to chest without bands or anything for a while but felt strong today. Got a 2.5kg's PB on the top set and could have gone higher but I still didn't have confidence in my handler so I stuck the boards on, went a bit heavier and repped out. Last time I benched for rep's off the 2 I got a triple with 135 but struggled a bit on the last rep'. Today my arch and leg drive was much better and I got a good 8 out with just 5kg's less. Good times.

Rest of the assistance was kept light and fast. Trying to get some size on and get the blood flowing. Quote from Mark Bell: "If you're training using the Westside method and the whole of the back of your body; hamstrings, glutes, lower back, mid back, trap's, triceps isn't hurting, then you're not doing it right." I think I'm doing it right

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Old 06-04-2011, 07:54 AM   #926
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Old 06-04-2011, 08:04 AM   #927
jesseisrael
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Great work on the 125kg...
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Old 06-04-2011, 11:51 AM   #928
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LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
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Thanks Jesse. Felt good.

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Old 06-04-2011, 12:31 PM   #929
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Great benching Al, like butter!!
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Old 06-04-2011, 12:31 PM   #930
LtL
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Thanks Swede.

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