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Old 09-01-2009, 02:59 PM   #31
BendtheBar
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I will be watching this very closely and if you see good results and like the program I will contemplate switching my routine to this style of westside. Best of luck with this program I know you will do great!
I'm hoping it rocks, but we will see.

I have another awesome program up my sleeve I think you guys will like. I am foaming at the mouth to try it after this cycle. I will detail it soon
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Old 09-01-2009, 04:44 PM   #32
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Day 1: 09/01/2009

Deadlift Day

Workout Time: 49 minutes

Workout Grade: A

Notes: The workout went a little faster then I imagined, which was a good thing. I stuck to a minute rest between each deadlift pull. Honestly, I thought that would slow the workout down. But it didn't.

The pulls felt really light. My sumos REALLY kicked me in the butt...literally. I could really feel my butt muscles working. I'll strengthen all the bodyparts I can!

I hadn't performed front squats in at least 6 months, so I started easy. I will be pushing for progression each workout, so they'll go nothing but up.

Regarding the sumos...I decided to drop the singles to 6. I want to back off by a rep each week as I approach my max testing day. I thought 8 might be a tad high after hitting 15 deadlift pulls. I might stick with 6 each week. Stay tuned on that one.

Deadlift
350 (70%) x 15 singles, 1 minute rest between reps

Front Squats
185 x 6
185 x 6
185 x 6

Sumo Deadlifts

375 (75%) x 6 singles, 1 minute rest between reps

Weighted Sit-ups
25lb x 10
25lb x 10
25lb x 10
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Old 09-01-2009, 06:36 PM   #33
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I am loving this log already!

How do you perform your front squats with a box, ATG, or to parallel? I need to incorporate these back into my workouts too.
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Old 09-01-2009, 07:07 PM   #34
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I am loving this log already!

How do you perform your front squats with a box, ATG, or to parallel? I need to incorporate these back into my workouts too.
Thanks Jwood. I do fronts ATG, no box. I tend to bounce a bit at the bottom, ala Ronnie Coleman in his Youtube video.
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Old 09-01-2009, 07:09 PM   #35
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Looks good, and always detailed as hell.
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Old 09-01-2009, 07:10 PM   #36
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Looks good, and always detailed as hell.
Thanks Ripper.
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Old 09-01-2009, 07:11 PM   #37
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Anytime.....
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Old 09-01-2009, 08:12 PM   #38
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I hate front squats, but know that it is a great strength builder. Great job. do you use the clean grip or the cross grip?
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Old 09-01-2009, 08:43 PM   #39
BendtheBar
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I hate front squats, but know that it is a great strength builder. Great job. do you use the clean grip or the cross grip?
Cross. I want to get this though. It's called the Sting Ray, and helps take some burden off the shoulders.

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Old 09-01-2009, 09:15 PM   #40
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I have a manta ray, but have never used it
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