High Frequency Westside (Kinda!)

[BendtheBar]

Originally Posted by 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

Gotcha. I have a scheme just like that, which I designed into a workout. So I was curious.

[big_swede]

God work as always man. Steady progress!

[HIThopper]

Cheers gents more squat madness comin at ya!!

ME Squat Day 19/10/12

SSB Squat

1x3 95kg
1x2 110kg
1x1 125kg
1x1 142.5kg
1x1 152.5kg
1x1 165kg (PR)
5x3 130kg
1x3 135kg
1x3 140kg
1x3 145kg
1x3 150kg

3 Inch Defecit Deadlifts Conv.

Lots of sets to 3x5 130kg

Squat was real nice, smooth and not much of a sticking point, very happy with that lift. Defecit pulls were light to get some work in as they always hurt my low back if I go heavy for some reason.

[HIThopper]

Bench/Squat Day 20/10/12

Bench Press

Up to 1x3 90kg (light recovery stuff to stay in the groove)

Pin 28 Squat/GM + 4 Chains

1x3 95kg
1x2 110kg
1x1 125kg
1x1 140kg
1x1 147.5kg
1x8 95kg
1x8 100kg
1x8 105kg
1x6 110kg

Squats + 4 Chains No Belt

5x2 90kg
1x2 95kg
1x2 100kg
1x2 105kg
1x2 110kg
1x2 115kg
1x2 120kg
1x1 125kg

[HIThopper]

ME Squat Day 21/10/12

SSB Squat + Orange Band

1x3 95kg
1x2 110kg
1x1 125kg
1x1 135kg
1x1 145kg (PR)
All speed sets 20 secs rest
4x3 82.5kg
Add All Chains
4x3 82.5kg
4x3 87.5kg

Snatch Grip RDLs

1x10 70kg
1x10 90kg
1x8 110kg
5x5 130kg 1 min rest

Rev Crunches

2x8 + 16kg

Curls

4 sets SS Leg Curls 4x25

[BendtheBar]

More squat madness indeed. Another couple of solid PRs.

[HIThopper]

Thx man

Bench/Squat Day

So my plan was to go in and hit a single with around 85% tonight, trouble was everything I lowered to my chest seemed to fly back off it like a rocket!! So I worked up to a conservative new PR of 127.5kg, it was a solid lift and I am very happy to have broken that bench voodoo for now!! I did no backoffs or anything just stopped there. I will hit a few bodybuilding movements again and ramp for another smolov in time for the push/pull.I finished with GMs paused on pin 29 and then beltless squats for a few speed sets, with a short work up to 3 wheels just to see where I am weak at. GOOD NIGHT!!!!!!!!!!

Bench/Squat Day 22/10/12

Bench Press

1x3 80kg
1x2 90kg
1x1 97.5kg
1x1 105kg
1x1 112.5kg
1x1 120kg
1x1 127.5kg

GMs Paused on Pin 29

1x3 95kg
1x2 105kg
1x1 140kg
1x1 147.5kg
1x1 152.5kg
3x5 130kg

Squats No Gear

1x3 90kg
4x3 100kg
1x1 110kg
1x1 120kg
1x1 130kg
1x1 140kg

[BendtheBar]

You worked your tail off. Nice to see all this feeling light.

[HIThopper]

ME Squat Day

Been struggling with hayfever this past few days, its really starting to take its toll. I nearly didn’t lift today but managed to at least get some work in. I did 3 count pause squats with the SSB. I used 4 chains and went to a max single of 150kg, I then dropped down to 90% and fired out 5 singles with short rests. I finished with speed work, some chins and then some different rowing movements. Solid night although I was feeling pretty ordinary.

ME Squat Day 23/10/12

3 Count SSB Paused Squat + 4 Chains

1x2 95kg
1x2 110kg
1x1 125kg
1x1 137.5kg
1x1 150kg (PR)
5x1 135kg 15 secs
5x2 90kg TnG 20 secs rest
5x2 97.5kg Tng 20 secs rest

Chins

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

Rows

4-5 sets

[BendtheBar]

3 Count SSB Paused Squat + 4 Chains

I forgot how much your chains add at the top?