High Frequency Westside (Kinda!)

[HIThopper]

ME Squat Day

Today I squatted vs 4 chains, this is one of my favourite testers, I love chains. Kinky? Maybe? But who cares they are the bomb diggety! I worked up to 173.5kg (381lbs) on the bar for a PR, This is a pretty big squat for me. I then dropped down for some work slowly working back up to a tough triple. I then hit some chins, which I have been slacking off on of late, need to fix that cos I reckon its holding back my pull.And finished with single leg bridges and baded hip work. Farkin great day. I got a vid I’ll do my best to get it up in a day or two.

ME Squat Day 17/8/12

Squat + 4 Chains

1x2 125kg
1x1 145kg
1x1 157.5kg
1x1 173.5kg (PR)
4x5 110kg
1x5 120kg
1x5 140kg
1x3 145kg

Chins

3x8 BW
3x6,5,5 +10kg

Bridges/Hips stuff

3-4 sets each 10-20 reps

[HIThopper]

ME Squat Day 18/8/12

SSB Squat +Mini & 4 Chains

1x2 110kg
1x1 125kg
1x1 143.5kg (PR)
Lots of backoffs, I forget LOL!

Sumo Deadlift

1x3 160kg
1x1 180kg
1x1 200kg
1xM 222.5kg (hey who glued this ****er to the floor?)
1x8 160kg
1x6 170kg

More single leg stuff and hips.3-4 sets

Pulls felt great, was just completely smoked by the time I got to 222kg. Not surprised it didn’t budge. I think I’ll focus on more pulling from now on, like all lifts I need to feel that heavy weight in my hands or on my back. Next time I test I’ll do a taper and see how I go when fresh, 500 raw has got to be close. I am also pretty tempted to see how much I can pull in gear now too, I am A LOT stronger now then when I pulled 5+ in it last time.

[HIThopper]

Bench/Squat Day

Today I worked up with straight weight, I moved 120kg pretty well, but did not set up right for 127.5kg and as soon as I drove my legs my ass was about 10 feet off the bench, I locked it out but I cannot count it in good conscience LOL. I dropped down for reps after working up to a heavy double. I then went to close stance paused squats with a red band and 2 chains. Hit a max then repped triples, man these are tough, the extra ROM makes a triple feel like a set of 8. Side note I broke in a new pair of chucks tonight, man leg drive was great in the bench because of them too.

Bench/Squat Day 19/8/12

Bench

1x2 92.5kg
1x1 100kg
1x1 107.5kg
1x1 112.5kg
1x1 120kg
1xM 127.5kg
4x3 97.5kg
1x3 102.5kg
1x3 107.5kg
1x2 112.5kg

Squat + Red and 2 Chains

1x2 95kg
1x1 110kg
1x1 123.5kg (PR)
4x3 90kg
1x3 95kg
1x3 100kg
1x2 105kg

Will do more assistance 2moro, low on food all day and felt SHIT.

[BendtheBar]

Today I squatted vs 4 chains, this is one of my favourite testers, I love chains. Kinky? Maybe? But who cares they are the bomb diggety!

If I had them I would probably have to force myself not to use them.

I drove my legs my ass was about 10 feet off the bench, I locked it out but I cannot count it in good conscience LOL.

At least you know you have the raw pressing strength to get it done.

[big_swede]

Very good session!

[HIThopper]

Cheers Gents!


ME Squat Day

Tonight I squatted with the orange band up to a new max of 155kg, I sunk this one DEEP, well below legal and muscled it back up.I then dropped down for 5s working to a 3rm. For assistance it was Louie Simmons stly leg curls aka Box squats off the high box. I dropped back down for 5s working back up heavy again. I then hit abs and called it a night. Solid day squatting, felt very strong.

ME Squat Day 21/8/12

Squat + Orange Band

1x2 110kg
1x1 130kg
1x1 142.5kg
1x1 155kg (PR)
2x5 100kg
1x5 107.5kg
1x5 120kg
1x5 130kg
1x3 135kg

Super Wide High Box

4x5 Up To 135kg

Rev Crunches

3x10,10,8 + 10kg

Good stuff, first time box squatting in a long time, really blew my hams up sitting so far back .I will use them more again for assistance cos they always helped my pull.

[HIThopper]

ME Squat + Chains + lifts ending 22 8 12 - YouTube

ME Squat + Chains + lifts ending 22 8 12 - YouTube

[BendtheBar]

Originally Posted by HIThopper

For assistance it was Louie Simmons stly leg curls aka Box squats off the high box.

Does he reference them like this in the Book of Secrets? Not heard it put that way before. I've heard the reference that box squats were like leg curls, but perhaps they were talking more about high boxes? I'm so Westside ignorant...

Crazy deep squats by the way.

[HIThopper]

Bench/Squat Day

Alotta work done tonight, benched with no leg drive to a max with 2 chains,I believe it was a PR. I then dropped down for triples working back up to a heavy but not max 3. I then did behind the neck presses and finished with extensions with the EZ bar. Rounded out the workout with SSB squats + a red band & 2 Chains. Yep PR there too.

Bench/Squat Day 22/8/12

Bench + 2 Chains NL

1x2 90kg
1x1 97.5kg
1x1 102.5kg
1x1 106.5kg (PR)
5x3 80kg 20 secs
1x3 87.5kg
1x3 90kg
1x3 92.5kg

BHN Press

4x5-10

EZ Extensions

1x10 28kg
1x10 38kg
3x9,8,7 48kg

SSB Squat + Red Band & 2 Chains

1x2 95kg
1x1 112.5kg
1x1 126.5kg (PR)
5x5 80kg 25 secs

[HIThopper]

thx BtB, I think its referenced on a youtube vid I saw. I love me some Louie.