This workout was decent, but nothing spectacular. I am very tired due to not sleeping well the last few nights (allergies are acting up). Anyways, bench was pretty tough tonight. The triple at 300 was a grinder, and everything felt very heavy. My speed work was very fast, but that also felt very heavy. I did not push close grips too hard - just focused on keeping my elbows tucked and hammering the tris.
Warmups:
Bench
CG Bench
OH Extensions
Cuban Rotations
OH Presses
Bench Press:
135x12x2
185x3x1
225x3x1
270x3x1
285x3x1
300x3x1
270x3x1
DE Bench Press:
200x3x10
CG Decline Bench:
245x5x5
Incline DB Press:
100x17x1
110x8x1
90x15x1
Tate Press:
50x8x1
60x8x2
Dips:
bwx30x1
+ stretching + power yoga (30min)
Duration: 90 minutes
Entries (RSS)
August 26th, 2008 at 9:18 pm
Hey, thanks for the warm welcome. I’m from Eagan. Are you from MN too?
August 27th, 2008 at 1:29 am
Yep, an hour south of the cities.
August 27th, 2008 at 10:53 am
Haha oh man, you’re from the boonies then.
So I noticed that you’re doing some westside hybrid as well. I’ve always wanted to try it out and didn’t start until recently. I’m still confused though, as to what progression method I should use for the ME lifts. Surely it wouldn’t be smart of me to try for a 3-5RM every week, right?
August 27th, 2008 at 11:43 am
Since you are new to the WSB training methods, I would recommend doing triples with your ME lifts until you know you can’t get a triple for the next set. At that time go for a few singles (2-3). Say if you have a 3rm on bench of 200lbs, your ME workout may look like something like: 140×3, 160×3, 180×3, 205×3, 215×1, 220×1