High Frequency Westside (Kinda!)

[ravimolasaria]

Originally Posted by HIThopper

Thanks gents will do.
Skipped lifting last night, felt sick and had a headache all day.

take some rest and come back stronger ...

[HIThopper]

Cheers fellas will do

Bench/Squat Day

Tonight was more Sheiko bench, I am a little underwhelmed thus far with Sheiko 29 for bench. I don’t feel like I am improving and its week 3. With Smolov by week 3 your bench feels fucking bulletproof. Plan was to run 29 then into a Smolov base and test after that. I’ll take a look at the workload for the last week of 29 and make the call to go straight to the smolov or finish as planned. I pressed overhead after bench, been doing sets of 8 + reps and my shoulders are growing nicely from this. I then hit concentric GMs of pin 28, with 1 higher rep down set. Strength wise I was good for more, it’s the cardio that gets me. Average night, need to weigh in, curious to see how far my weight is down, its probably why bench still feels crap.


Bench/Squat Day 5/3/13

Bench Press

1x5 60kg
1x4 72kg
2x3 84kg
6x3 96kg

Press

3x10,7,8

SSB Concentric GM Pin 28

1x2 95kg
1x1 110kg
1x1 125kg
1x1 140kg (PR)
1x12 90kg

Done

[ravimolasaria]

Strong working and reps HIT ... keep pushing your limits ...

[BendtheBar]

I pressed overhead after bench, been doing sets of 8 + reps and my shoulders are growing nicely from this.

Hopefully that should strength will pay off with some bench PRs.

[HIThopper]

Cheers fellas

ME Squat Day 6/3/13

Squat + 4 Chains

1x3 95kg
1x2 110kg
1x2 125kg
1x1 140kg
1x1 152.5kg
1x1 162.5kg
1x FUCK YOU 175kg (millionth time I have missed that weight)
1x12 112.5kg
1x8 122.5kg
1x5 127.5kg
1x3 132.5kg

TBar Rows

1x12 25kg
1x12 35kg
1x10 45kg
1x15 55kg
1x9 65kg
1x12 55kg
1x10 50kg

[HIThopper]

Bench/Squat Day 7/3/13

Bench Press

1x5 60kg
1x4 72.5kg
1x6 85kg
1x1 92.5kg
3x2 97.5kg
2x2 102.5kg
2x3 97.5kg

Press

5 Sets 4-10

SSB Anderson Squat + 2 Chains

1x2 95kg
1x1 110kg
1x1 125kg
1x1 140kg
1x1 151kg (PR)
5x3 115kg

Not enough squat volume, really want to ramp up the sets at 70-85% + for a while, shoulder is feeling better with the straight bar too so will be using it more often as the new grip helps alleviate the trouble area. Getting frustrated, I know the bigger squat is there its just not happening!!! Also the 175kg was in my head before I even touched the bar, need to get my shit straight and beat that. I’ve never let a weight get to me before, no need to start now.
__________________

[ravimolasaria]

Originally Posted by HIThopper

Cheers fellas

ME Squat Day 6/3/13

Squat + 4 Chains
1x3 95kg 1x2 110kg 1x2 125kg 1x1 140kg 1x1 152.5kg 1x1 162.5kg
1x FUCK YOU 175kg (millionth time I have missed that weight)
1x12 112.5kg 1x8 122.5kg 1x5 127.5kg 1x3 132.5kg

TBar Rows
1x12 25kg 1x12 35kg 1x10 45kg 1x15 55kg 1x9 65kg 1x12 55kg
1x10 50kg

Originally Posted by HIThopper

Bench/Squat Day 7/3/13

Bench Press
1x5 60kg 1x4 72.5kg 1x6 85kg 1x1 92.5kg 3x2 97.5kg 2x2 102.5kg
2x3 97.5kg

Press
5 Sets 4-10

SSB Anderson Squat + 2 Chains
1x2 95kg 1x1 110kg 1x1 125kg 1x1 140kg 1x1 151kg (PR) 5x3 115kg

Strong working HIT ... congrats on PR ... keep working hard buddy ...

[RobMoriRB]

gonna be a killer session to come....and that is good to hear about the shoulder

[BendtheBar]

Originally Posted by HIThopper

1x FUCK YOU 175kg (millionth time I have missed that weight)

Sorry to heat that hombre. Anywhere close?

[OneMorePlate]

Originally Posted by HIThopper

Also the 175kg was in my head before I even touched the bar, need to get my shit straight and beat that. I’ve never let a weight get to me before, no need to start now.
__________________

This^
Your focusing on the weight not the lift, its just another rep focus on the details of the lift you'll smash all your sets next time.