High Frequency Westside (Kinda!)

[BendtheBar]

What type of meal frequency do you use?

Not that it matters, just curious.

[HIThopper]

Hey BtB

I tend to start off by just moving carbs to the later 1/2 of the day, I adjust calories from there. Not much of a diet guy, reading on it bores me. Probably why I never have been very lean before! LOL

ME Squat Day

Today I squatted with the Cambered bar and a red band, I worked to a max and hit 2 backoff sets free squatting and 3 more sets off the low box. This bar is VERY difficult to box squat with, when the camber swings a little as you sit on the box it makes it very difficult to get off the box, great exercise for the bottom position of your squat. I then hit speed pulls with chains and followed that with ultra wide pulls for reps for the hips glutes n hammies. Solid day of lifting but it took a while to get into it as I trained a little earlier than usual.

ME Squat Day 9/1/13

Cambered Squat + Red Band (assuming 20kg bar but its heavier)

1x3 82.5kg
1x2 97.5kg
1x1 110kg
1x1 115kg
1x1 117.5kg
1x5 82.5kg
1x5 87.5kg
Add Low Box
1x5 72.5kg
1x5 77.5kg
1x5 62.5kg

Sumo + 3 Chains (All Pulling is beltless for now)

No rest between singles just a reset
5x1 130kg
5x1 140kg

Ultra Wides

1x10 110kg
1x10 130kg
1x10 140kg
____________

[BendtheBar]

This bar is VERY difficult to box squat with, when the camber swings a little as you sit on the box it makes it very difficult to get off the box, great exercise for the bottom position of your squat.

Good insight. Not heard that before.

[HIThopper]

Thanks

Bench Day

Today was a light bench day, I will take a weight soon to see where I am at, I am honestly not expecting much but we will see. Anyway I benched to an easy easy triple with 2 chains just to keep in the bench groove. I then hit up chins and 1 arm BB rows. I started late and did not have enough time to train squats or the associated muscles, will hit that hard tonight for sure. I did do some GPP type stuff but it was nothing.

Bench Day 10/1/13

Bench + 2 Chains

1x3 75kg
1x3 85kg
1x3 90kg

Chins

1x8 BW
1x9 +5kg
1x7 + 7.5kg
2x6 + 8.75kg

1 Arm BB Row

4 sets to 1x10 37.5kg (+20kg Bar)

Leg Curls

2x25 ss Split Squat 2x15

[HIThopper]

ME Squat Day 13/1/13

SSB Squat No Handles + Mini & 4 Chains

1x2 95kg
1x1 105kg
1x1 110kg
1x1 115kg
1x1 120kg
1x1 125kg
1x1 130kg
Off Low Box Spped
2x5 75kg
1x5 82.5kg
1x5 90kg

Pulls + Minis No belt alternate conv and wide sumo

2x3 100kg
2x3 110kg
5x3 120kg All beltless

Standing Abs

3 sets

Pullthru

3x15-20

[HIThopper]

Bench Day 14/1/13

Quick one tonight, had no time but got a little work done.

Speed Bench + 2 Chains

6x5 70kg

Press

8x3

Lateral Raise side and back

3x15-25

[BendtheBar]

Keep charging hard HIT.

[HIThopper]

will do

ME Squat Day

I went after it tonight with the straight bar and 4 chains, I got this funk going and I have not broken this record for a long time, well last night I felt awesome, I got to 150kg on the bar and things were flying along, I though I was a sure shot to break the streak. I was wrong! I jumped to 160kg and pushed it up slowly, didn’t think much of it as I was a bit loose in my setup. I took 167.5kg next and I don’t really know what happened, but my knees shot forward way before anything else moved and I found myself muscling up one hell of a grind. I considered taking 176kg for the record but didn’t, that screw up took way too much out of me. Instead Isat on the low box for 5 sets of triples. I finished with back work, tonight I will destroy the glutes, hams etc for letting me down so badly.

ME Squat Day 15/1/13

Squat + 4 Chains

1x3 95kg
1x2 110kg
1x2 125kg
1x1 140kg
1x1 150kg
1x1 160kg
1x1 167.5kg Grind did not sit back into this one at all
Add low box
2x3 110kg
1x3 117.5kg
1x3 122.5kg
1x2 127.5kg

Chins

1x10 BW
1x8 +6.25kg Belt broke!
2x10,6 BW

1 Arm BB Rows

1x10 25kg
1x8 30kg
1x6 35kg
1x6 40kg
1x6 45kg

Part of this squat issue is definitely related to gripping the bar, last year I changed to a thumbless grip in an effort to relieve arm pain, whilst it has worked it is definitely harder for me to get as tight under the bar. I am also not getting tight enough in the thoracic area, probably for the same reason. I’ll have to experiment tonight. All my other exercises are unaffected and going up like crazy, hell my wrapless SSB squat has nearly caught my straight bar squat with wraps, so something aint right!!!!!!

[EliteDreams]

Very strong,hope something works out with the tightness.

[HIThopper]

Cheers mate

RE Bench/Squat day

Tonight was a fun night of training, I pressed dumbbells to start with, paused slightly on the chest and as deep as I could stretch, I then hit militarys and yes I still have the overhead strength of an infant! But I am pressing 3 times a week to try remedy that. I then did pushups to failure. I finished the session with max effort cambered box squats with 4 chains. This bar is nuts, trying to get off a low box with it is a real treat I freakin love it.

RE Bench ME Squat Day 16/1/13

Dumbell Bench Press

1x10 20kg
1x10 25kg
1x8 30kg
1x6 35kg
1x5 40kg
1x15 30kg

Press

8x3 Infant Weights

Pushups

2x27,24

Cambered Box Squat + 4 Chains

1x3 100kg
1x2 115kg
1x1 130kg
1x1 145kg
1x1 152.5kg
TNG
4x3 120kg
1x3 125kg
1x3 130kg
1x3 135kg

Really good night of lifting.