Duff's log of loggyness

[Duff]

I thought that I would start a log to help track progression and hopefully get some input from some of the people on the forum. I follow a Westside conjugate type program that seems to be working for me right now. Here is yesterdays workout.
July1/12
Box squats just below parallel suit bottoms work sets.
315x3
365x3
405x1
435x1
455x1 pr

GHRs-I made a board that fits into the power rack and a heavy bag to do these and we use bands for assistance. I'll have to post a clip of it when I can, it is hard to explain but works great. 3x15 using purple band.
Planks-3x1min hold with a 45 on the back.

I train out of my garage with 6 other lifters, it's a pretty basic setup but it is better than the gym in town(very small town). I'm doing speed bench tonight I'll post up later.

[BendtheBar]

Originally Posted by Duff

I train out of my garage with 6 other lifters, it's a pretty basic setup but it is better than the gym in town(very small town). I'm doing speed bench tonight I'll post up later.

Sounds like a good crew.

Congrats on the PR.

[Duff]

DE Bench-185+90chains-9x3
CG bench-5 to chest, 5to 1 Bd, 5to 2Bd,5to 3bd-245 done as 1 set
JM press-135x6, 185x6, 205x6
Side lateralx10, front raise x10, rear deltx10 done as circuitx3

Just wondering if anyone alternates their grip width during speed bench sets I usually go 3 sets index touching the smooth, 3 sets thumb away from the smooth, and then 3 sets with pinkys on the rings?

[BendtheBar]

Originally Posted by Duff

DE Bench-185+90chains-9x3
CG bench-5 to chest, 5to 1 Bd, 5to 2Bd,5to 3bd-245 done as 1 set
JM press-135x6, 185x6, 205x6
Side lateralx10, front raise x10, rear deltx10 done as circuitx3

Just wondering if anyone alternates their grip width during speed bench sets I usually go 3 sets index touching the smooth, 3 sets thumb away from the smooth, and then 3 sets with pinkys on the rings?

I do. I more out to in. I start middle finger on ring, then move to pinkie on ring, then close grips. Just works well for me this way.

[Tannhauser]

Big weights and one of the best log titles ever.

[big_swede]

Strong work man! I use to alternate grip for speedbench, starting wide working in.

[markievicz]

Agree with Tann , great log title, and even better numbers

[Duff]

Thanks guys, I'm more of a bench only guy but my training partners make me do squats and deadlifts.

[BendtheBar]

Originally Posted by Duff

Thanks guys, I'm more of a bench only guy but my training partners make me do squats and deadlifts.

We have several bench-centric lifters here, including Roger Ryan and Gaspers. Both are monster benchers.

[Duff]

Originally Posted by BendtheBar

We have several bench-centric lifters here, including Roger Ryan and Gaspers. Both are monster benchers.

Right on, I'm looking at giving multi-ply shirts a whirl in the near future. I'm starting to research the different shirts out there, looking at a 2 or 3 layer phenom to try out.

DE Squats-box with bottoms SSB 255-9x2
Sumo pulls-245-9x1
Dimel deads-135-3x15
GHRs on my redneck rigged contraption-3x6-mini band

Nice light day, good speed trying to improve form.