skaman's WSB training Journal

[skaman607]

DE Lower Body
We did hills in track today, so I backed off on the volume today

Box squats

8x2x70

Reverse Hypers

2x8

Glute Ham Raises

2x6

Weighted Situp

5x10x35

my hams were shot after tonight's workout

 

[jeremys]

how's your speed on bench and dead?

 

[skaman607]

It was a little hard to go really fast, I think I got each set in about 4 seconds, oh by the way is 16" good for my box squats (I'm 6' 2") it takes me to just about parallel

 

[jeremys]

i would go about 2" below parallel, but that's just me

 

[skaman607]

alright, like 12", but that's also what I use for low box squats

 

[skaman607]

DE upper

Bench Press

10x3x65

Close Grip Bench

2x3x85

Bent Over BB Rows

4x6x75

Front Plate Raises

3x6x25

 

[jeremys]

the # of reps in your sets are lighter because of running all the damn time, right?

 

[skaman607]

you mean from DE lower, yes, but just for one night

 

[jeremys]

i see your reps for today never went above 6. do you plan on varying reps weekly or do you just do as many as you feel like depending on the day?

i'm probably doing too many reps for supp/acc work too often

 

[skaman607]

am I, on westside supposed to do like sets of ten for all of my accessory work? well on the website it says to do 2 sets of 3 for close grip, for rows, I decided to do the reg park old school program for strength and size, and for the plate raises, I would up the weight, then over the next few workouts work up to a set of ten, then up the weight again