skaman's WSB training Journal

[skaman607]

I did DE lower body today:

Box Squats

10x2x65

Reverse Hypers

3x8

Stepups

2x8x75

DB Shrugs

3x10x40

DB Rows

4x6x40

BB Curls

7, rest pause 3, rest pause 1, rest pause 20second static hold with 60lbs

the box squats, seemed hard, but not really hard, well its kind of hard to explain, I mean it was sort of hard getting off of the bench, but i didn't feel like I was really straining, i really need to get a squat rack though

 

[jeremys]

why did you do rows and static holds on DE lower? just curious..

 

[skaman607]

well I decided to do biceps on lower body days, and decoded to do doggcrapp's routine fo rthem, and the training program on elitefts.com said to do the rows

 

[jeremys]

you sure it wasnt DE bench? maybe lats are that many times a week

 

[DrBones]

Skaman,
You dont know anybody with a scanner? Your school wont let you scan stuff? If you need somewhere to host em, you could send em to me...

 

[skaman607]

rally the only person i know with a scanner lives about two hours away from me, and my schools, babysitterware won't let me on this site

 

[skaman607]

DE lower body

Bench Press

10x3x65

Elbows out extension does anyone know where i can see an example of how to do it?

4x8x15

Incline Bench

3x6x65

Side Bends

3x10x40

the site says to do bent over side bends but i dont know what they are can anyone help?

 

[t3c]

hey skaman...how fast are your speed sets? under 3 seconds?

i dunno...its seems weird that you use the same weight for incline. is the incline fast too?

when i tried westside for the first time i used WAY to much weight for speed work and was very overtrained. Just worry about bar speed...I think that is the way to go.

just a thought

 

[spatts]

That also isn't bench side work. You should have a tricep move, a lat move, and a shoulder move. Side bends are for squat day. Incline bench should go before elbows out extensions as the 2nd big move of the day.

 

[skaman607]

alright, I'm going to move all ab and oblique work to lower body day, and all lat and bicep work to upper body day

can anyone tell me what a side raise and bent over side raise is, do they mean a lateral raise?