Zombie Eater

[Hannibal]

Hey man if you have the time post your workout. Since we both use Westside principles maybe we could compare notes.

Right now I am in the middle of a circa maximal phase getting ready for a meet on May 5th.

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"I'm having an old friend for dinner."

 

[Zombie Eater]

Give me tell monday and I will, this weekend is pretty busy.

 

[Zombie Eater]

Sorry about the delay, works been swamped.
Anyway, here's an idea of what we did this week.

Monday:
Deads with a 2" bar

 

[Zombie Eater]

Sorry about the delay, works been swamped.
Anyway, here's an idea of what we did this week.


Monday:
Speed bench with pink bands
Standing military press
Pull downs

Tuesday:
Deads with a 2" bar
glute ham raises
Calf raises

Thursday:
Board presses with 4X4
JM's
Pushdowns

Today:
Speed box squats with blue bands
Flip big tire & little tire
Calf raises

We changed the typical "westside" days to fit our schedule better. If ya have any questions, I'll answer them when I get a chance.

 

[Hannibal]

I was just curious. I getting ready for a meet in May. This was my week;

SUN

AM
Speed Bench w'pink
Close grip bench
Bar Rows
Seated power cleans
Abs

PM
Lat pulldowns
Abs
Sled

MON

AM
Hanging chain arch back gm
glut ham raises
pull throughs
abs

PM
Glut ham raise
Abs
Sled

TUES
Abs
Sled

WED
AM
4 Board Press
Dumbell ext. w/ pink band
Chest supported row
Bradford press
abs

PM
Dumbell ext
Abs
Sled

Thurs
Abs
Sled

Friday

AM
Box squats
Speed dlifts
glut ham raises
pull throughs
Abs

PM
Arch back gm
Abs
Sled

SAT
Abs
Sled

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"I'm having an old friend for dinner."

 

[strongone9]

hey hannibal our routines are very similar except I don't do two workouts per day. just wondering what the easiest way to do the pullthroughs was. and for the sake of curiosity what is your best 4" board press?

 

[Hannibal]

Originally posted by strongone9:
hey hannibal our routines are very similar except I don't do two workouts per day. just wondering what the easiest way to do the pullthroughs was. and for the sake of curiosity what is your best 4" board press?

Strong1 the reason for the two a days is because I have a meet coming up in May. As for the pullthroughs I have a lat pulldown machine with a high/low pulley, so that's what I use. I'm planning on getting a reverse hyper machine soon.

As for the 4 board press...my bench sucks. Best I've got on 4 boards is 405 w/ fingers on the smooth...at 198. The last two weeks I've done rev band benches...set a new PR with 440. I have three weeks before my meet. So 4board, 3board, then Rack lockouts.

If you have any more questions or want to discuss anything else about WS training feel free to email me.

GET STRONG!!

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"I'm having an old friend for dinner."