High Frequency Westside (Kinda!)

[HIThopper]

Bench/Squat Day

I did some speed work for bench today, doing all these reps is getting me no where and TBH I am bored shitless with it.Time for a short change up I think, and I am slower than an old lady benching nowdays. I am enjoying the accessory work tho and I am definitely filling out with some extra muscle in the shoulders and arms etc so I’ll keep with that. I then did heavy incline DBs and tricep extensions to the nose. I finished off squatting with the SSB and speed work there too. Lastly I did some high rep tris and curls. Good day.

Bench/Squat Day 1/4/12

Speed Bench + Doubled Minis

10x3 47.5kg Very light but fast which is what I was after here.

Incline DBs

1x10 20kg
3x8,11,8 25kg ea

BB Extensions

5x10

SSB Squat + Red Band

1x2 95kg
1x1 105kg
1x1 115kg
1x1 123.5kg (PR)
1x1 115kg
1x1 117.5kg
5x3 75kg Got faster each set
Add 3 Chains
3x3 75kg (whoa those chains kicked in no joke but still fast)

Band Pushdowns

3x25,15,15

Curls

3x10

[BendtheBar]

I did some speed work for bench today, doing all these reps is getting me no where and TBH I am bored shitless with it.Time for a short change up I think, and I am slower than an old lady benching nowdays.

When it comes to speed work, speed benching bores the snot out of me. I can't take it either.

[HIThopper]

I hear ya, I was talking about the slow grinding rep work, heavy 3s-6s. Bored and they aint helping at the moment either.

I'll focus on speed work cos I'm slow, and hit some other lifts on the other days, try build a bit of muscle. Even if it dont move my bench I dont care I am so sick of my shitty bench anywho!!

[HIThopper]

ME Squat Day

Squatted vs 2 chains today, I worked up to a max of 167.5kg on the bar for a new PR. It was the true defenition of a grinder tho! I then took off all my gear and did speed work. I was too slow to call it speed work but I def need a bit of work with no belt/wraps. On the max I felt my midsection cave, I think I only muscled it up cos I am a stubborm prick.Ab work needs to come up heavy as I’ve neglected it for sure. Finished with Rack pulls from below the knee for reps. Good day, found some stuff to work on.

ME Squat Day 2/4/12

Squat + 2 Chains

1x2 125kg
1x1 140kg
1x1 150kg
1x1 160kg
1x1 167.5kg (PR)
1x1 150kg Gassed the PR took its toll
Nekkid
3x2 90kg
3x2 95kg
3x2 100kg
1x2 105kg
1x2 107.5kg
1x2 112.5kg

Sumo Rack Pull Pin 43

1x5 180kg
1x7 202.5kg
1x5 205kg
Conv.
1x10 140kg

[BendtheBar]

Strong work HIT. How much did the chains add at the top?

[HIThopper]

Not sure mate, but its not alot with only 2 chains.

[HIThopper]

ME Squat Day

I squatted vs a blue band today, dang thing was heavy! I worked up to a new record of 127.5kg which was HEAVY! I then hit some rather tough speed sets with and without a belt. I finished with flags and dumbell swings. Solid day, pretty tired, might be time to up the protein intake again, i’ll never get to 95kg at this rate!

ME Squat Day 3/4/12

Squat + Blue Band

1x1 110kg
1x1 120kg
1x1 127.5kg (PR)
5x2 75kg
3x2 75kg Beltless

Flags

1x8 BW
3x8 +5kg

Swings

2x25,23 40kg

[LtL]

Awesome lifting in here.

LtL

[HIThopper]

Thank you sir, been some good grinders of late, i'll try get a vid up.

[BendtheBar]

Solid day, pretty tired, might be time to up the protein intake again, i’ll never get to 95kg at this rate!

What's your intake right now, or don't you track?