Keep the blood in your head and your feet on the ground

Parsley

ME Upper

Shoulder Activation

CGBP
20kg x20
60kg x10
60kg x10
70kg x8
80kg x5
90kg x5
60kg x15

Dips
BW +10kg x15
BW +10kg x15
BW +6kg x15

BORs
60kg x12
60kg x12
80kg x6
80kg x6
80kg x6
80kg x6

Facepulls
26.25kg x10
26.25kg x10
26.25kg x10

EZ Curls
bar +30kg x10
bar +30kg x10
bar +30kg x10

Parsley

RE Lower

Warmups

Power Cleans
20kg x8
40kg x5
60kg x5
80kg x1

Bulgarian split squats, added ROM
20kg x10
20kg x10
20kg x10

45deg Hypers
15kg plate
3x12

Side Bends
20kg plate
3x15

Plenty stretching and foam rolling. Balance is getting a bit better on the split squats so i'm upping the weight.

Parsley

RE Upper

Warmups - included scap pushups today

CGBP
20kg x20
60kg x10
70kg x8
80kg x10
80kg x10
80kg x10
80kg x10

Some diamond pushups

Facepulls
26.25kg 4x10

Lat Pulldowns
75kg 4x10

Dips
BW 5x15

Shrugs
34kg bells 3x15

EZ Curls
bar +30kg, 2x10, 1x8

CGBP is feeling good. 2 reps and a set up on last week.

Parsley

ME Lower

Warmups

Squats
60kg x8
80kg x5
100kg x4
115kg x3
130kg x6 PB by 2 reps

SLDLs
60kg x10
100kg x12
100kg x12
100kg x12

Side Bends
20kg 3x15

Happy with squats. Think I'm better off in cons with a wide stance than the ironworks with a narrow stance. Were fairly good, will put up a couple vids. Might've been a 7th rep there... maybe... but didn't have safeties.

Parsley

100kg x4

https://www.youtube.com/watch?v=J_hT48w1Ol4

130kg x6

https://www.youtube.com/watch?v=a-6YWLydgEY

SLDLs, 100kg x12

https://www.youtube.com/watch?v=gwT19nKvFk0

Comments welcome!

Parsley

ME Upper

Warmups

CGBP
20kg x20
50kg x12
70kg x10
80kg x8
100kg x3.99999999...

Dips
BW 4x15

Facepulls/Cable Rows superset
Facepulls 26.25kg 4x12
Rows full stack 4x15

Neeeaarrly had the 4th rep on cgbp. ah sher.

Was settin in with this huge fella that benched 170kg for 1 then failed 180kg...

brianthebard

How are you finding the westside template? How come you decided to do cgbp for both me and re days, do you not think its a bit overkill?

Parsley

brianthebard wrote: »

How are you finding the westside template? How come you decided to do cgbp for both me and re days, do you not think its a bit overkill?

i'm liking it actually. i've kind of worked in the 5/3/1 idea in a kind of a way- going for rep/weight PBs most sessions (ME days anyway) to keep progress going along and keep interest. Don't think CGBPing both days is overkill really... we'll find out when i go back to regular benching! I'm switching to deadlifts next week or the week after i'd say. up to me eyeballs in exams till the 28th!

Parsley

RE Lower

Warmups

Power cleans
60kg x5
70kg x3
80kg x1
60kg x5

BSS
20kg bells 3x10

45 degree Hypers
+15kg 3x12

outta there.

Parsley

Deloading, i suppose

Warmups

CGBP
20kg x20
60kg x10
70kg x6
80kg x5
80kg x5
80kg x5

Squats
20kg x20
60kg x10
80kg x6
100kg x6
100kg x6
100kg x6

GMs
60kg x10

Some light bicep + tricep work

So busy with exams lately. starting back again next week, switching squats over to deadlifts. had the squats a bit lower bar than usual today. everything was nice, really easy work.

Parsley

Not much work...

CGBP
worked up to an easy 100kg x1

then creepers @50kg

Cable Rows/RG Lat Pulldown Superset
plate 100 x15/10
plate 100 x15/10
plate 100 x15/10

Prrretty much it.

Parsley

ME Upper

Warmups

CGBP
20kg x20-odd
50kg x15
60kg x8
70kg x5
80kg x3
95kg x8

Incline DB Press
22kg bells x20
22kg bells x20

Cable Rows/Rear Delt Fly Superset
plate 170 x8/12kg bells x8
plate 170 x8/12kg bells x8
plate 170 x8/12kg bells x8
plate 170 x8/12kg bells x8

BB Shrugs
115kg x15
115kg x15
115kg x15

EZ Bar Curls
bar +30kg x10
bar +30kg x10
bar +30kg x10

Thoughts:

"Deloading" for a couple weeks seems to have had a nice effect... thought i'd get 3 or 4 reps on the CGBP at 95kg and 8 reps just came out of f*cking nowhere! :edit: this is a PB for close AND regular grip bench.

Everything else was fine. Borrowed straps for the BB shrugs.

Parsley

RE Lower

Warmups

Power Cleans
35kf x5
35kg x5
65kg x3
75kg x1
85kg x1
85kg x1

Bulgarian Split Squats
12kg bells x10
17kg bells x10
17kg bells x10
17kg bells x10

Good Mornings
50kg x10
60kg x10
60kg x10
60kg x10

Side Bends
20kg plate 3x15

grrraaannndd session.

Parsley

Running

5 min jog warmup, stretches

~100m sprint out, jog back x8

5 min jog home

serious indian takeaway

stretching

Parsley

RE Upper

Warmups

CGBP
20kg x20
40kg x15
60kg x10
70kg x8
80kg x12
80kg x12
80kg x12 - another 1 or 2 reps in the tank for the top sets...

Superset- Pullups + Rear Delt Flys 8kg
8/12 x4

Lateral Raises
12kg bells 4x10

DB Shrugs/EZ Curl Superset
42kg bells x15/bar +25kg x10

x3 sets

Nother 1 or 2 reps in the tank on all the top bench sets, was solid enough.

everything else was alright, curls kept nice and light, did em slow. might want to start getting back into pullups tho, 8 was just about there.

the drifter

thats good benching and is more that i can bench at the moment :P

Parsley

the drifter wrote: »

thats good benching and is more that i can bench at the moment :P

sweet

Parsley

ME Lower

Warmups etc.

Deadlifts
60kg x10
80kg x3
100kg x3
120kg x3
140kg x3
170kg x3 PB by a rep or two..

Walking Lunges
60kg - 10-12 steps out, 10-12 steps back - x3

Reverse Hypers
no weight, 3x12

Ab cicuit thing

500m on the erg
1:32

Deadlifts were good, solid, quick. All touch n' go, well the top set was almost TnG. Probly nother couple in the tank.

Walking lunges were savage. Gonna do em more.

Rev hypers, found a vid on youtube on how to do em without a rev hyper machine. put a swiss ball on top of a bench... tho i've no idea how to go about weighting them. tried a dumbbell but it flew up my legs to my hamstrings and fell all over the place at the top of the ROM.

500m piece for the laugh, 1:32 was alright i spose. legs were fair tired so i rated the **** out of it, averaged 43 spm.

Parsley

ME Upper/Some RE Lower

Warmups

CGBP
20kg x20
40kg x15
60kg x10
70kg x5
80kg x3
90kg x3
100kg x3
110kg x3 PB by 2 reps over conv. bench

CGBP creepers
60kg, finished it right out

Pendlay Rows/Read Delt Fly Superset
60kg x12/9.5kg bells x12
x4 supersets

DB shrugs
42kg bells, 3x15

Walking Lunges
no weight, 12 steps out, 12 back
20kg, same
40kg, same x2, second set front bar position

Happy out with the bench, been dying to triple 110 for ages. Might've had another rep there, but i'd no spotter, and my form was a bit dodgey, some arse lifting just cos i wanted to make sure i didn't kill myself... happy with 3 anyway.

Creepers destroyed me. kept it light on the pendlays + rear delts. Walking lunges were good, had much better balance with the front bar position, gonna stick with that.

Parsley

Vids:

60kg x10

https://www.youtube.com/watch?v=xkgRZkLbz08

110kg x3

https://www.youtube.com/watch?v=y9He5O-iNFE

60kg x3, after the creepers, checking out my arch

https://www.youtube.com/watch?v=LL3uzF5YiV4

itsallaboutheL

BWAAAAAHAHAHAHAHAHAHAHAHA

Ya big ride ya.

Parsley

no fat people allowed in my log, sorry :pac:

Parsley

RE Upper

Warmups

Incline DB Bench
22kg bells x17
22kg bells x16
22kg bells x16

Wide Grip Lat Pulldown/Rear Delt Flies
plate 100 x12/9.5kg bells x12
x4 s/sets

Seated DB SHoulder Press
15kg bells, 4x12

EZ bar Curlz
bar +30kg, 3x12

Shoulders weren't feeling great today and pecs were tight, so after the DB presses i kept everything reasonable light and just horsed through it fast enough.

Parsley

https://www.youtube.com/watch?v=vmw_hON4uMg

85kg power clean from last week

Hanley

Your arms bent a bit too early and you never really hit full extension, but really good effort!

Try staying "over" the bar a bit longer. THat is, maintain the same back angle that you start with until the bar is past your knees. The best way to think of it is tightening your core and just pushing the floor away with your legs.

Parsley

Hanley wrote: »

Your arms bent a bit too early and you never really hit full extension, but really good effort!

Try staying "over" the bar a bit longer. THat is, maintain the same back angle that you start with until the bar is past your knees. The best way to think of it is tightening your core and just pushing the floor away with your legs.

cheers. what exactly is full extension? power clean technique is somethin i've always been dodgy on... wanna clean (:pac:) it up and get 90kg+ soon.

Molly

It's when your knees and hips are locked out during the lift and you use your feet to make you longer.

This is triple extension, so here her knees, her hips and her feet are extended as much as possible. by not extending your not using your hips to do the lift and you're more muscling it up instead of driving it up.

I may be wrong here so am open to corrections

Hanley

Molly wrote: »

It's when your knees and hips are locked out during the lift and you use your feet to make you longer.

This is triple extension, so here her knees, her hips and her feet are extended as much as possible. by not extending your not using your hips to do the lift and you're more muscling it up instead of driving it up.

I may be wrong here so am open to corrections

That's it....

In the pic tho, the bar's out in front, should be MUCH closer to her body.

Like this;

Parsley

cheers for that. so, keep arms straight longer, extend fully, then catch the bar... i'll work on it.

any comments on the bench vids above? they're CGBP...

Hanley

Parsley wrote: »

cheers for that. so, keep arms straight longer, extend fully, then catch the bar... i'll work on it.

any comments on the bench vids above? they're CGBP...

Pretty much... think of fast elbows/whipping them around as fast as possible. Figure out cues that work for you and stick with em.

I'll have a look at the cgbp's at half time!