High Frequency Westside (Kinda!)

[HIThopper]

ME Squat Day

Tested the waters with my squat today, felt very strong, one thing about time off is it allows those little aches and pains to go away. I worked up to a top set of 172.5kg, I possibly had a kg or 2 to spare but didnt want to miss. Misses can mess with my head a bit if I let them! Anyways I did alot of sets after mostly 5s and 3s in an effort to raise volume.I was smoked after so i did abs and started eating, went to bed pretty darn full up actually!

ME Squat Day 10/4/12

Squat

1x2 125kg
1x1 140kg
1x1 150kg
1x1 157.5kg
1x1 165kg
1x1 172.5kg
1x5 135kg
1x5 140kg
1x5 146kg (PR)
2x3 150kg
1x1 155kg (Smoked now!)

Janda Situps

1x8 BW
1x8 +5kg
3x8 +7.5kg

Food x Millions

Thinking about it now I should have taken one more weight after the 172.5kg, either way I will be raising my workload again, just not sure yet how I’ll go about it. One thing I will do is drop to 2 speed workouts a week after the max, I’ll keep them in cos they are def helping me, and use heavy doubles triples and singles to accumulate volume.

[BendtheBar]

Tested the waters with my squat today, felt very strong, one thing about time off is it allows those little aches and pains to go away.

Yeah it does. That's one of the reasons I am liking my current program. I was a sap for years and never rested.

Huge volume today. Love the approach. I bet that first set you dropped in weight felt real light.

Food x Millions

My favorite part.

[HIThopper]

It was light but repping 5s was sucky after singles!! Hard but not heavy if that makes sense! I was up over 9000lbs volume easy today, heck I just realised I didnt post the light gearless sets after the heavy stuff too LOL

I love food too, made a DOPE bacon and egg sammich that I pummeled on the couch whilst watching homeland, good show BTW.

[BendtheBar]

Hard but not heavy if that makes sense!

Oh yeah. I hit that zone at about 85% on squat singles.

[HIThopper]

ME Squat Day

Had a great night in the gym last night, I squatted vs a red band up to 146kg for a new PR, I then dropped back down for speed work.I kept the % on the low side cos I am not very fast with the straight bar. It went very well I made some small changes to how Ihold the bar on my back and it made a huge difference in my ability to stay arched. I then pulled sumos paused at the knees for triples and then moved to some speed pulls with chains and some RDLs, these blew me up nicely. A very good night, felt great.

ME Squat Day 11/4/12

Squat + Red Band

1x2 110kg
1x1 125kg
1x1 135kg
1x1 146kg (PR)
5x2 77.5kg 30 secs rest
5x2 82.5kg 30 secs rest
5x2 87.5kg 30 secs rest

Sumo Deadlift Paused At Knees

1x3 150kg
3x3 165kg

Conv Speed Pulls + 3 Chains

4x1 110kg
4x1 120kg

RDLs + 3 Chains

Sumo 1x10 110kg
Conv 2x8 110kg

[BendtheBar]

Had a great night in the gym last night, I squatted vs a red band up to 146kg for a new PR,

Nicely done.

[HIThopper]

Cheers BtB

DE Bench/ME Squat Day

I’ve started another wave of speedwork today with 2 chains, kept the bar weight at 55kg and hit about 12 sets. I’ll do this wave in reverse, meaning I’ll drop a couple lbs off the bar next time and possibly add a chain, so start at top% and wave down to a lower % with a tad more contrast. I’ve heard somewhere Lou reccomends this to get faster which is what I need right now. I then pressed for quite a few sets and did 4 sets of DB presses.Finished with SSB Squats and a red band, I was truly tanked by the end of this, I dont know how I got all that volume in on such low sleep! I still need to find time to belt my triceps in too.

DE Bench/ME Squat Day 12/4/12

Bench + 2 Chains 3 Grips

12x3 55kg (Added 1 extra chain for last 2 sets at comp grip)

Press

2x7,6
2x12,11

DB BenchPress

1x12 20kg
1x10 25kg
2x13,11 30kg

SSB Squat + Red Band

1x1 107.5kg
1x1 117.5kg
1x1 125kg (PR)
3x3 95kg 30 secs rest
3x3 100kg 30 secs rest
2x3 105kg

[BendtheBar]

I dont know how I got all that volume in on such low sleep!

I say the same thing sometime. But you find a way to get it done. Those that succeed always do.

[HIThopper]

Cheers mate

[tank]

really great work in here, glad to have found your log.