High Frequency Westside (Kinda!)

[HIThopper]

ME Squat Day

Very good night of lifting tonight, I squatted with the orange band up to a new PR of 156kg, very strong lift too, nice n deep. I then dropped down for RE work working back up to a 6rm. I finished the workout by hitting some chins, reverse curls (trying to strengthen the arms, they are getting beat up) and some band rows with a hold. Good night.

ME Squat Day 24/9/12

Squat + Orange Band

1x2 95kg
1x2 110kg
1x1 130kg
1x1 145kg
1x1 156kg (PR)
1x7 95kg
1x7 100kg
1x7 105kg
1x7 110kg
1x7 120kg
1x6 125kg

Chins

1x8 BW
1x8 +5kg
1x6 +7.5kg

Reverse Curls

3 sets

Rows

3 sets

[HIThopper]

Bench/Squat Day

No benching today, letting the pecs and arms heal up a bit, although the arms seem to be angry no matter what right now! Just a matter of waiting out the time until they get the message that there will be no off days and they need to hurry the hell up and adapt!! I have made some key changes to my squat grips with the straight bar and also the ssb that is helping though so time will tell .Anyways I did MPs tonight for 10 triples, I then hit light triceps and some extra shoulder raises, finished the tomfoolery part of the workout with Incline DBs so that I could move onto some real training, SSB squats with and a orange band and 2 chains, smoked a PR here of 135kg and then went to work for reps, worked a lot of 8s up to a 5rm. Squat is feeling Goooooodddddd.

Bench/Squat Day 25/9/12

Press

10x3 Girls weights

Tricep Extensions

4x15-12

Plate Raises

3x7-15

Pin 5 Incline DBs

1x12 20kg
1x12 27.5kg
1x8 30kg

SSB Squat + Orange & 2 Chains

1x2 95kg
1x1 110kg
1x1 120kg
1x1 127.5kg
1x1 135kg (PR)
1x8 105kg
1x8 110kg
1x8 115kg
1x6 120kg
1x5 125kg

I also did this band exercise that blew my glutes up, I’ll find a vid it was insane how loose it got me for squatting.

[big_swede]

Nice work
On the squat! I would like very much to try a SSB!

[HIThopper]

SSB is nasty I love it, thx Swede

[HIThopper]

ME Squat Day

Squatted with 2 bands tonight, the red and the orange, pretty good tension going on these, worked up to a max of 135kg for a heavy but nice looking/feeling single. I then dropped down for triples, it took a long time to do but I got 10 heavy triples out and then dropped for a rep set. I finished by pulling sumos with chains for rep work. Strong night, I am not conditioned to pull for reps above 3, need to fix that.

ME Squat Day 26/9/12

Squat + Red & Orange Bands

1x2 80kg
1x2 95kg
1x1 110kg
1x1 125kg
1x1 136kg (PR)
5x3 92.5kg 25 secs
1x3 97.5kg
3x3 102.5kg
1x3 110kg

Sumo Deadlift + 2 Chains

All Warmups sets of 8
1x8 130kg
1x8 150kg
1x6 170kg (strength was there but conditioning wasn’t, so I pussed out)

Band Hip Work

2 sets

[BendtheBar]

Squat is feeling Goooooodddddd.

Did enough reps to kill a horse.

[HIThopper]

Thx for posting her in my log BtB!!!

Yummy

[HIThopper]

ME Squat Day

Today I squatted with the SSB and no contrast. Strong ass night, worked up to 162.5kg for a PR then dropped down and repped out 8s. I finished by pressing behind the neck and some band rows for reps. Pretty happy with the squat, it moved pretty damn well.

ME Squat Day

SSB Squat

1x3 95kg
1x2 110kg
1x1 125kg
1x1 142.5kg
1x1 152.5kg
1x1 162.5kg (PR)
1x8 110kg
1x8 115kg
1x8 120kg
1x8 125kg
1x8 130kg
1x8 135kg

BHN Press

Lots of sets to a 5rm
2x8 Backoffs

Rows

3 sets

[HIThopper]

Bench/Squat Day 28/9/12

Paused Bench

1x3 92.5kg
1x1 100kg
1x1 107.5kg
1x1 112.5kg
1x1 117.5kg
1x Ass up horrible lift 120kg
2x8 80kg
1x8 85kg
1x8 90kg
1x7 95kg

Paused Squat + Red Band 3 Count

1x2 95kg
1x1 110kg
1x1 125kg
1x1 132.5kg
2x5 95kg
1x4 100kg
1x4 105kg
2x4 110kg
1x3 115kg
1x10 100kg TnG
__________________

[HIThopper]

ME Squat Day

SSB + Red Band

1x2 95kg
1x1 110kg
1x1 125kg
1x1 135kg (PR)
2x6 95kg
1x6 100kg
1x6 105kg
1x6 110kg
1x6 115kg
1x3 120kg spent lol

Extra Wide Sumos

1x6 150kg
1x6 170kg
1x8 155kg
__________________