High Frequency Westside (Kinda!)

[BendtheBar]

I supersetted the first 5 sets with band GMs for the glutes n hams, this was brutal.

Don't think I will ever be trying that superset.

Well done!

[HIThopper]

It wasnt fun BtB

ME Squat Day

Strong night tonight, I worked up to 155kg and a red band for a PR, I then dropped for 3 heavy triples and followed with speed work.Adding 4 chains for the last 5 sets. I then hit some barbell curls and hypers to finish. Strong night.

ME Squat Day 16/10/12

Squat + Red Band

1x2 95kg
1x1 110kg
1x1 130kg
1x1 142.5kg
1x1 155kg (PR)
1x3 120kg
1x3 125kg
1x3 130kg
5x2 90kg
Add 4 Chains
5x2 90kg

Curls

3 Sets

Hypers

1x10 BW
1x15 10kg
1x20 20kg
1x15 25kg
1x10 25kg

[BendtheBar]

You are the man. Think I'm switching back to frequent squatting. You're giving me the itch.

[HIThopper]

DO IT!!!!!!

No one ever got better at doing something by not doing it often!!

Thanks to be called ” the man” by an actual strong person is a nice compliment!!

[HIThopper]

Bench/Squat Day

Today I benched 102.5kg for 7 sets of 5, this is a solid volume PR for me, and very close to an old 5rm. I then hit SSB concentric GMs/Squats with 4 chains. I worked up to 127.5kg for a PR, this was a grind, I then dropped down for sets of 8 and called it a night, it was getting late and I was tired.

Bench/Squat Day 17/10/12

Bench Press

5x7 102.5kg

SSB GM/Squat Pin 28

1x3 95kg
1x1 110kg
1x1 117.5kg
1x1 127.5kg (PR)
1x8 90kg
1x8 95kg
1x8 100kg
1x4 105kg got loose and quit the set, not an exercise to take lightly!

[BendtheBar]

Originally Posted by HIThopper

DO IT!!!!!!

No one ever got better at doing something by not doing it often!!

Thanks to be called ” the man” by an actual strong person is a nice compliment!!

Anyone that squats more than me is definitely the man.

[HIThopper]

Bench Day

Today ended my first run at smolov for bench, I hit 10 triples with 107.5kg, I slightly undershot the last week of weights on a few days to ensure the reps were completed and leave a bit of room for imnprovement next run. The 5s was the toughest this week I think, but all days were manageable. All up benching 4 times per week with submax weights was not that awful, I am quite used to high frequency tho so that may be why it was ok. My biceps gave me some small aches but that was it. In between this cycle and next I’ll do some bodybuilding for a couple weeks then ramp for another smolov leading into the push/pull in Nov. I finished by hitting curls and some leg curls and rows. No squats, was tanked I didnt sleep much the night before.

Bench Day 18/10/12

Bench Press

10x3 107.5kg

Leg Curls

80 reps

Rows

60 Reps

Curls

50 Reps

[BendtheBar]

Good way to end things. Did you stick to a strict rest between sets on these or just play things by feel?

[HIThopper]

Good question!!

WEnt by feel, some sets was 5-6 mins in the later sets, whatever I needed to get the sets/reps in

[HIThopper]

Heres a tonne of lifts, I'll update the last few soon, sorry for the vid size but I had to clear the camera out!!

Lifts ending 20 10 12 - YouTube

Lifts ending 20 10 12 - YouTube