Trendkill
👑 Benevolent Sammich King 👑
- Joined
- Jun 3, 2021
- Messages
- 3,081
- Reaction score
- 8,030
- Points
- 238
I haven't kept an online journal in almost 20 years. I track all my PRs on a spreadsheet that I save to dropbox. Lame but effective.
I train 3 days/week but I incorporate all 4 workouts in a traditional Westside style program i.e. max effort lower, max effort upper, dynamic effort lower, dynamic effort upper. These workouts are spread out over 10 days and then the cycle repeats. I've trained using Westside methods ever since I began powerlifting. I really enjoy the variety, effectiveness and the scientific principals it's based on.
About 9 months ago I tweaked my left shoulder. It left me unable to bench but for some reason steep incline and overhead work didn't bother it. It healed up about 2 months ago but I'm going to push on with the overhead work exclusively until I hit a few goals.
Max Effort Upper 6/14/21
Reverse hyper
270 x 20
Shoulder complex warm-up with bands
A mix of 6 different shoulder movements all done for 25 reps each
Steep incline press off pins - this puts the bar about 2" off my upper chest at the starting point
bar x 50
95 x 10
135 x 5
185 x 3
225 x 1
275 x 1
305 x 1
Steep incline press lockouts - bar height was right at the top of my head at the starting point
315 x 5
315 x 5
315 x 4
Camber bar extensions (flat bench)
135 + 1 chain/side x 8
135 + 2 chain/side x 5
135 x 8
Chest supported row
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 5 not the cleanest reps I've ever done...
Chest supported row wide grip
1 plate 4x20
Upside down hang/traction ala Donnie Thompson x 5 mins.
I train 3 days/week but I incorporate all 4 workouts in a traditional Westside style program i.e. max effort lower, max effort upper, dynamic effort lower, dynamic effort upper. These workouts are spread out over 10 days and then the cycle repeats. I've trained using Westside methods ever since I began powerlifting. I really enjoy the variety, effectiveness and the scientific principals it's based on.
About 9 months ago I tweaked my left shoulder. It left me unable to bench but for some reason steep incline and overhead work didn't bother it. It healed up about 2 months ago but I'm going to push on with the overhead work exclusively until I hit a few goals.
Max Effort Upper 6/14/21
Reverse hyper
270 x 20
Shoulder complex warm-up with bands
A mix of 6 different shoulder movements all done for 25 reps each
Steep incline press off pins - this puts the bar about 2" off my upper chest at the starting point
bar x 50
95 x 10
135 x 5
185 x 3
225 x 1
275 x 1
305 x 1
Steep incline press lockouts - bar height was right at the top of my head at the starting point
315 x 5
315 x 5
315 x 4
Camber bar extensions (flat bench)
135 + 1 chain/side x 8
135 + 2 chain/side x 5
135 x 8
Chest supported row
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 5 not the cleanest reps I've ever done...
Chest supported row wide grip
1 plate 4x20
Upside down hang/traction ala Donnie Thompson x 5 mins.