High Frequency Westside (Kinda!)

[HIThopper]

Maybe, I might just use 2 days a week for straight weight and alot of volume. I havent decided which way to go yet to be honest.

ME Squat Day

Arms and shoulders are banged up, I have found the areas causing pain and have been working them hard with the hard ball. I am starting to feel better, the trick tonight was to find a way to squat that didn’t hurt them, I also had to keep it light to not aggrevate anything. I used the SSB and instead of grabbing the handles I used only my fingertips out real wide on the bar. I used a close stance and paused them Deep in the hole, I didn’t wear chucks for this I went barefoot, heres a tip if you want to destroy your leg muscles squat barefoot, even a flat sole is a whole different ballgame.These were the deepest squats I think I have ever done. I left the belt off also and worked up to 120kg. This was a very awkward lift, I enjoyed training this way, it was a nice change of pace. I did a couple backoffs and then did band GMs and GHRs and some abs. Solid night, in between sets of everything I did deep squat tests and trigger point on all the shoulder and cuff muscles. Hoping to bench tonight.

ME squat Day 3/12/12

CS SSB Paused Squat

1x3 95kg
1x1 100kg
1x1 105kg
1x1 110kg
1x1 115kg
1x1 120kg
1x10 70kg
1x10 75kg

Band GMs

3x15 Various tensions

GHRs

3x15 BW

Standing Abs

2x20

[HIThopper]

Bench Day

Ugghhh always a sluggish bench workout if I take more than a few days between benching. I started a new cycle tonight, it will be a little lower in frequency and volume but I’ll be using heavier weights. I hit all my sets pretty easily and then worked arms and did some rowing. I plan on upping my volume and frequency for back work too. During that smolov phase I did not do enough rowing or chins. I finished with leg curls for high reps as my hams were feeling sore. Overall not a bad night, arms held up well until the last set of extensions.

Bench Day 4/12/12

Bench Press

1x4 90kg
3x4 100kg
1x5 100kg

Incline Curls

3x10

EZ Extensions

3x12 33.5kg

1 Arm Rows

4x12 50kg

Leg Curls

70 reps

[BendtheBar]

I started a new cycle tonight, it will be a little lower in frequency and volume but I’ll be using heavier weights.

That goes for all this lifts I assume?

[EliteDreams]

This some good stuff Hopper,keep it up.

[HIThopper]

Thanks guys

Might as well run a smolov for squats, I need more practice with real weight, all the bands etc got me to 185kg but I havent beaten that for too long, I need to change my approach. That last push pull screwed me a bit cos I didnt squat much the last week and I am paying for it now. Last night I tested the waters with squats and it was awful.

Squat Day

Squat

1x3 110kg
1x3 125kg
1x1 140kg
1x1 150kg
1x1 160kg
1x1 170kg
1xM 177.5kg (Got way out the groove and dumped it)
4x9 115kg

Got a huge headache after the last set so I called it a night. Basing my smolov off a 165kg squat, havent actually used this much volume at the high % for a long time so it should be fine.

[BendtheBar]

Smash it hombre.

[HIThopper]

Bench Day

Quick one tonight, I benched again for 3-5 reps, pretty easy. Not heavy but just being very wary with my arms. Things getting better though. I did a few sets of chins to failure and then a bunch of rotator cuff work. I will slowly add some pressing volume to my workouts in the next few weeks, In the form of overhead work mostly. I am weak there. The cuff work definitely helped my arm/shoulder pain, will get back on top of that.

Bench Day 6/12/12

Bench Press

1x3 90kg
1x4 97.5kg
1x3 105kg
2x5 100kg

Chins

3 Sets 10-12 reps I forget weights

Rotators

6 Sets

Curls

3 Sets

[HIThopper]

Will do BtB

[HIThopper]

Squat Day 8/12/12

Squat

5x7 125kg

Sumo Deadlift

4x5 Ramped to 160kg

Started the pulls off real light, will ramp volume over the next few weeks. Feeling pretty good, although my RH hip still giving me hell, need to get a quick check from the chiro I think.

[HIThopper]

Bench/Squat Day

Tonight I benched for sets of 4, all sets moved pretty well, I only used 95kg though. I then squatted 7 sets of 5 with 132.5kg, my hips took forever to warm up tonight which is usually the case when I take a day off. Needed that day though cos my arms feel great for it. Anyways all went ok, need to get myself tighter before I descend, it really makes a huge difference to bar speed if I am loose.

Bench/Squat Day 9/12/12

Bench Press

1x5 80kg
1x4 87.5kg
5x4 95kg

Squat

7x5 132.5kg