Group 1 – Tony B, Shack, & Shane did triples on concetric GM’s with Giant Cambered Bar

Group 2 – Tony Ramos & I did 10 sets of triples on rack pulls (pin3) w/quad monster mini’s

Finished off with 12 sets of revers hypers (3 on each machine)

Standing Abs

Leg raises

Standing Chest press  3×10

Pushdowns – 3×20

Machine Flys 3×15

Ultra Wide Stiff Leg – 6×1

Standing abs w/rope – 5×20

Next week is circa max so nothing crazy today

Giant Foam Block - up to 1 rep max

I hit 815 which is a 40lb pr. I have no clue what anyone else did. I know Travis hit more than me and that everyone else hit less…haha

I like this movement as it is almost like a shirted press minus the shirt.

JM Press with small cambered bar – 5×10

The cambered bar allows for more range of motion which makes this movement a ton harder and really blows up the elbows.

Rows on Reverse Hyper – 3×10

Pulls off pin 4

Shane 675

Shack 705

AJ 805

Goal was to get 800+ in my hands and hold it at the top which I did. I also think this was a pr for me.

Plyo Swing Leg Press – 3×10

Reverse Hyper – 3×10

Abductors – 3×10

Hanging leg raises (toes-to-bar) – 5×5

Fat Bar + 3 Chains – 9 x3

Used rest pause method here doing 3 sets back to back 10 seconds rest in between changing grip each set.

Bamboo Bar Extensions – 3×10

Face Pulls super set with push-up on ROGUE Parallettes – 3×10 each

Done.

After this I went and visited Luke is hospital. He’s been in there since Friday after he went to doc with a fever. His kidneys are functioning at an extremely low level and may need dialysis.  Still waiting on test results to find out though so please keep him in your thoughts & prayers. He’s been suffering with kidney issues for the past 3 years due to a genetic disorder but this was very unexpected. He’s one tough SOB though and I know he’ll fight through this.

We were suppose to squat with all the bands (2 blue’s, 1 green, 1 purple) which on our set up is ~550 or so at the top. However, Louie decided after the way our training has been and how everyone is feeling it was best to do a quasi deload instead. Every group did something different.

Group 1 – Luke, Louie & Alex (intern)

Box Squat w/ Green band
Luke & Louie – 425 6×2
Alex – 245 6×2

Group 2 – Shack & Billy

Box Squat w/ Green band
Shack worked up to 6 plates for a single
Billy did sets w/315-405 working down his box squat

Group 3 – Rich, Shane & I

Free Squat in briefs
Rich hit 755
Shane 805
AJ 905

I added knee wraps for my last set. Weight didn’t feel bad, especially in the Predator briefs. Plan to open up at the pro/am around 975 then jump to pr on third.

Shoulders have been feeling pretty beat up since the bench meet so I hit the battling ropes for 5 mins to get the blood flow in there. Louie does this for 20+ mins. He’s crazy!!

After this I hit reverse hypers and abs.

Floor Press + 3 Chains

Shane – 325 PR
Tony Ramos – 365 PR
Luke – 425 PR
Shaq – 410
Travis – 435 PR

I did these close grip (thumb on smooth) and got 405 after nearly decapitating myself the first time. I took the bar out and before I even started the decent my wrists rolled and the bar shot back almost taking my head off. I immediately took the weight again before I really had time to think about it, but shut it down after.

Tate Press – 2×10

The others did 3 or 4 sets but I had to stop after two as my right forearm was screaming at me. I am not sure if it was from the floor press disaster but whatever it is I didn’t like it.

Key Press – 3×10

Machine Flys – 3×15

Rear Delt Machine – 3×10 each arm the 2×10 both

7/5 – ME Lower – Sumo pulls for 3 rep max

7/7 – ME Upper – Shirt work

Luke worked up to 725 off 1 board
Shane hit pr 605 in his new Inzer Rage X
Tony B worked up to 815
Travis did 765 off 2 board

7/9 – DE Squats – Blue Band

Last week of the blue band wave so weights were around 60% for 6×2

7/11 – DE Bench – Sling Shot Speed Work

(I was out of town but Shane posted his training on shanechurch.com)

7/12 – ME Lower – Deload

Backed off and just did accessories today as everyone is feeling a little beat up.

Will get back to regular posting tomorrow & will try to get more videos

Here are the videos of the best lift from each Westside lifter.

Amy Weisberger 280 lbs Raw, Molly Edwards 330 lbs, Joe Jester 580 lbs, Shack 670 lbs, AJ Roberts 820 lbs, David Hoff 855 lbs.

Unfortunately Jason Fry couldn’t get a lift in