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CrimsonKing
New member
Drunken_Weasel said:
Don't be.. its from WSB - Westside Barbell Training
DE- Dynamic Effort (Speed) Workout
ME - Maximum Effort Workout
What did you do this week...???
- Thread starter b fold the truth
- Start date
Don't be.. its from WSB - Westside Barbell Training
DE- Dynamic Effort (Speed) Workout
ME - Maximum Effort Workout
Drunken_Weasel
New member
CrimsonKing said:
ahhhh.. Thank you very much.
gettinlarger
New member
Mon - first day back since recent lower back injury
Squats - 4x5 at 205
SL deads - 5x5 at 135
Lunges - 2x8 at 40s
Seated calf raises - 2x12 at 90
Standing calf raises - 2x25 at 40
Tues
Bench - 2x4 at 265, 2x4 at 255
Incline DBs - 1x8, 1x7 at 90s
Incline flys - 2x8 at 50s
Ab work
Fri
Chins - 1x15, 1x10, BW
Deads - 5x5 at 135
BB rows - 5x5 at 135
DB shrugs - 3x10 at 70s
Military press - 4x5 at 165
Lat raises - 2x10 at 20s
Rev Hypers - 3x15, BW
Squats - 4x5 at 205
SL deads - 5x5 at 135
Lunges - 2x8 at 40s
Seated calf raises - 2x12 at 90
Standing calf raises - 2x25 at 40
Tues
Bench - 2x4 at 265, 2x4 at 255
Incline DBs - 1x8, 1x7 at 90s
Incline flys - 2x8 at 50s
Ab work
Fri
Chins - 1x15, 1x10, BW
Deads - 5x5 at 135
BB rows - 5x5 at 135
DB shrugs - 3x10 at 70s
Military press - 4x5 at 165
Lat raises - 2x10 at 20s
Rev Hypers - 3x15, BW
J
jeremys
Guest
gettinlarger, i see we're in the same boat (recent back injury). how do you plan to strengthen it back to whre it was? i'm going to do deads and SL deads very light and add 5 pounds every week while doing some rehab work every other night before bed..
gettinlarger
New member
Yeah jeremy I hear ya. As you saw, I went very light on my deadlifting and even bent over bb rows, and have incorporated rev hypers, which work really well. I havent really done this yet because it hasn't come to mind until now, but I too will stretch before bed. I did that when I injured it the last time and it helped a lot. Hope yours gets better man.
J
jeremys
Guest
thanks, same to you
I'm going heavier with more specialized exercises, especially for my lower back and shoulders. Even after 19 years of lifting/etc I still have a lot to learn. lol 
coming back from a 5 week layoff due to a broken ring finger on my left hand.
Tuesday
flat bench =205-5x5
incline db bench=65lbers - 2x10
triangle pressdowns=75-5x5
1 arm pressdowns=20-2x10
seated db military=50lbs-5x5
wednesday
smith machine squats = 315- 5x5
leg press=500-2x10
leg curl=140-5x5
leg curl=80-2x10
seated calve=50-3x5
Thursday
wide pulldowns=110-5x5
cable rows=160-2x10
BB shrug=185-5x5
db shrug=65-2x10
bb curl= 95-5x5
db curl=20-2x10
good first week back, gosh im more sore than i have ever been in my whole life.
X
Tuesday
flat bench =205-5x5
incline db bench=65lbers - 2x10
triangle pressdowns=75-5x5
1 arm pressdowns=20-2x10
seated db military=50lbs-5x5
wednesday
smith machine squats = 315- 5x5
leg press=500-2x10
leg curl=140-5x5
leg curl=80-2x10
seated calve=50-3x5
Thursday
wide pulldowns=110-5x5
cable rows=160-2x10
BB shrug=185-5x5
db shrug=65-2x10
bb curl= 95-5x5
db curl=20-2x10
good first week back, gosh im more sore than i have ever been in my whole life.
X
T
The Shadow
Guest
not a damn thing....
starting my hybrid prlfing/bb routine tomorrow
starting my hybrid prlfing/bb routine tomorrow
Intenceman
New member
This is a little longer than a week, but I train more infrequently than most, so here is my last "cycle" of workouts...
10/30/02
Clean and Press warmup up to 80 lbs, 135x5, 155x2,185xx failed twice on lockout was strong on clean and initial explosion
Smith Machine presses warmup 135, 185x2, 225x2
DB Laterals 60’sx7 1 rep, preexhausted with-
Smith Machine presses 245x2+3 negatives-back up 20 lbs and 1 more negative (PR-for second set of a preexhaust sequence)
Delt machine (gripped top of handles) 190x5+ 4 forced reps each arm (PR)
Pushdowns 130x8- up 3 reps! preexhausted with
Close Grip Bench 225x3 up 20 lbs for 1 less rep! (PR)
BW 238.5 up 1 lb
The unexamined life is not worth living......
Edited by: Intenceman at: 11/11/02 3:23:17 pm
Intenceman
Registered User
Posts: 114
(11/4/02 12:05:31 am)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/3/02
Straight Arm Pulldowns (did on harder pulley), warmup 80, 130, 160x2RP, drop 130x3 RP did a conventional Rest pase set- weight used was up 30 lbs over last time for 3 less reps! (PR)
pump in outer lats was unreal at his point......went to...
Hammer Pulldowns warmup 180 (2 plates each side), 320 (3 plates+25 each side)x2RP, drop 270x3RP same as previous exercise, weight used was 50 lbs more for 4 less reps! very full outer back pump and ache at this point.(PR)
Hammer Rows (4 plates each side +a 25 lb plate) 205 each sidex8+ 3 forced reps R, 9+2 forced reps L up total of 50 lbs for same reps!!(PR)- on this machine- did 5 plates 5 years ago on different machine
Hammer Shrugs -reintroduced- haven't done in 5 years warmup 360 (4 plates each side), 450 (5 plates)x7
Knee level Deadlifts (reintroduced)- warmup 405, 495x5
Hammer Curls warmup,135. 185x6
Cable Curls 110x7 +23 forced each arm-up 1 rep, 1 forced reps.
BW 238
The unexamined life is not worth living......
Intenceman
Registered User
Posts: 115
(11/7/02 2:23:20 am)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/6/02
Did Squats this time and did them first- no preexhaust this workout
Squats, warmup 13, 225, 315, 405, 505x 8- to parallel felt pretty strong with this weight, got more ROM than last time I did 505.
Hammer Leg Extensions 470x 5+2RP
Negative acentuated style 270x8
Hamer Leg Curls 230x5+2 RP
230x5+2RP
BW 238.5-up half lb
The unexamined life is not worth living......
Edited by: Intenceman at: 11/11/02 3:21:58 pm
Intenceman
Registered User
Posts: 119
(11/11/02 2:46:02 pm)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/10/01
Smith Machine Incline Press 135, 225x5, 275x2,315x1, 365x1 negative!
DB Flyes 100’sx4- up 1 rep, preexhaust with
Smith Machine Incline Press 315x1
Smith Machine Incline Press 315x1+4 negatives,
Standing Calf Raise warmup (stack+115), one legged 610x7 left leg- up 2 reps, 6 right leg+8 forced reps- up 1 rep
(Stack+115) 610x 6- up 2 reps+ 8 forced reps
BW 242- up 3 1/2 lbs in 4 days!
The unexamined life is not worth living......
10/30/02
Clean and Press warmup up to 80 lbs, 135x5, 155x2,185xx failed twice on lockout was strong on clean and initial explosion
Smith Machine presses warmup 135, 185x2, 225x2
DB Laterals 60’sx7 1 rep, preexhausted with-
Smith Machine presses 245x2+3 negatives-back up 20 lbs and 1 more negative (PR-for second set of a preexhaust sequence)
Delt machine (gripped top of handles) 190x5+ 4 forced reps each arm (PR)
Pushdowns 130x8- up 3 reps! preexhausted with
Close Grip Bench 225x3 up 20 lbs for 1 less rep! (PR)
BW 238.5 up 1 lb
The unexamined life is not worth living......
Edited by: Intenceman at: 11/11/02 3:23:17 pm
Intenceman
Registered User
Posts: 114
(11/4/02 12:05:31 am)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/3/02
Straight Arm Pulldowns (did on harder pulley), warmup 80, 130, 160x2RP, drop 130x3 RP did a conventional Rest pase set- weight used was up 30 lbs over last time for 3 less reps! (PR)
pump in outer lats was unreal at his point......went to...
Hammer Pulldowns warmup 180 (2 plates each side), 320 (3 plates+25 each side)x2RP, drop 270x3RP same as previous exercise, weight used was 50 lbs more for 4 less reps! very full outer back pump and ache at this point.(PR)
Hammer Rows (4 plates each side +a 25 lb plate) 205 each sidex8+ 3 forced reps R, 9+2 forced reps L up total of 50 lbs for same reps!!(PR)- on this machine- did 5 plates 5 years ago on different machine
Hammer Shrugs -reintroduced- haven't done in 5 years warmup 360 (4 plates each side), 450 (5 plates)x7
Knee level Deadlifts (reintroduced)- warmup 405, 495x5
Hammer Curls warmup,135. 185x6
Cable Curls 110x7 +23 forced each arm-up 1 rep, 1 forced reps.
BW 238
The unexamined life is not worth living......
Intenceman
Registered User
Posts: 115
(11/7/02 2:23:20 am)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/6/02
Did Squats this time and did them first- no preexhaust this workout
Squats, warmup 13, 225, 315, 405, 505x 8- to parallel felt pretty strong with this weight, got more ROM than last time I did 505.
Hammer Leg Extensions 470x 5+2RP
Negative acentuated style 270x8
Hamer Leg Curls 230x5+2 RP
230x5+2RP
BW 238.5-up half lb
The unexamined life is not worth living......
Edited by: Intenceman at: 11/11/02 3:21:58 pm
Intenceman
Registered User
Posts: 119
(11/11/02 2:46:02 pm)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/10/01
Smith Machine Incline Press 135, 225x5, 275x2,315x1, 365x1 negative!
DB Flyes 100’sx4- up 1 rep, preexhaust with
Smith Machine Incline Press 315x1
Smith Machine Incline Press 315x1+4 negatives,
Standing Calf Raise warmup (stack+115), one legged 610x7 left leg- up 2 reps, 6 right leg+8 forced reps- up 1 rep
(Stack+115) 610x 6- up 2 reps+ 8 forced reps
BW 242- up 3 1/2 lbs in 4 days!
The unexamined life is not worth living......
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