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The guys getting ready for the April 30th meet took their opening deadlifts off 1 mat today. Everyone looked fast and strong. I can't remember all the numbers but a few are
Jake - 775
Tony B - 775
Louie - 675
These are not set in stone but it gives each lifter a good idea of what to expect come meet time. With Circa Max just around the corner they will likely not pull again except maybe some speed work until the meet.
Rich and I did the following
SSB Low Box squats - up to max 2
Seated GM's w/SSB - 5x5
45 Degree back raise w/mini band - 3x10
Seated Low Row - 3x20
Double Kettlebell Swings - 5x10 30sec rest.
I didn't do the first exercise as I've been super sick for over a week now and so trying to be smart. You'll probably notice a lot more mid-low back work from me over the next few months. I feel it is a big weakness of mine and so Monday's will be dedicated to building this area. I'm also going to start throwing kettlebell work back into my training just to raise my conditioning a little.
Posted by Administrator on Mon, 28 Mar 2011
Today we decided to do a max floor press with the t bar. Here is the top weight for each lifter
Josh and Gerrod both hit 365 for 1
Shack 405 x 1
Matt 405 x 1
AJ 405 x 5 , 455 x 3
Luke 420 x 1
Tony 455 x 1
Travis 475 x 1
We did all this while laying on a mat(AJs idea). After that we stripped the weight to 315 for reps.
Josh got 5 reps
Gerrod 8 reps
Luke and Shack both tied at 11.
While Matt Smith hit 15 reps
From there was tri rollback extensions 3 sets x 12
band 1 arm pushdowns 3 sets x 30 each arm
band face pulls 3 sets x 20
abs
Posted by Administrator on Wed, 16 Mar 2011
Today was max effort for Westside Barbell. Tony B, Shack and Matt did aux. AJ, Louie, Josh,Jake, and myself pulled against double looped mini band with the weight sitting on a 2 in mat
Aj worked up to 405 for a set of 5 reps
Lou hit 505 for 1 and 555 for 1
Jake 505 2 sets x 1 and 555 2 sets x 1
Josh hit 455 x 1
I hit 505 for 5 sets of 1 conventional
From there, we hit aux hard
pullups 3 sets x 10
leg press 3 sets of 40
back attack 3 sets x 15
leg curls 1 set x 100 reps
shrugs 1 set x 100 reps
neck
abs
One of the most impressive things i saw today was Jake Anderson who weighs about 310 lbs doing 10 reps of pull ups for 3 sets
Posted by Administrator on Mon, 14 Mar 2011
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