Gappa238

Well I'm giving it another go since the first time I used this routine and had great results. This one is slighty different than my last one since I have been forced to change gyms recently. Plus, I have added a few things that are "non-WS4SB" exercises. This time my goals are still aimed directly for explosive strength for sprinting, which if I'm lucky, I'll do some indoor meets at the end of this year, and also I will be focusing on losing weight since I have packed some chub the past year by not being able to stay active. With my crazy schedule now I'm not following a set in stone routine on when I'll be in the gym, but I'm aiming to go lift 2 days then rest/cardio 1 day.

As of now these are my PB in some of the major lifts and times in previous meets:

Rack lockout - 275x3
Rack pull - 335x3
Box squat - 315x2
Bench - 260x2
Deadlift - 381x1
Squat - 255x2

60m - 7.19
100m - 11.7
200m - 23.9
400m - 59.5

And for all information about this routine be sure to visit -> DeFranco's Training - Westside for Skinny Bastards, Part II
And for tons of Westside articles check out -> Westside Barbell®"Often Imitated but never duplicated"

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

Tuesday 7/11/07 ME Upper:

Rack lockout - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x3, 215x2, 215x2
Smith incline bench - 135x6, 135x6, 135x5
Lat pulldown & Rope pull to neck superset - 120x8 & 65x8, 120x8 & 65x8, 120x6 & 65x4
Hammer curls - 20x10, 20x7, 20x6
Ab curcuit - Crunch machine, Cable kneeling crunch & Machine twist 2 sets all to fail

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

7/19/2007 ME Lower:
Rack pull - 225x3, 225x5, 245x5, 245x5, 265x5, 285x5, 305x4, 325x3, 345x3 {PB}, 345x1
Squat press - 270x10, 320x8{PB}320x7, 320x7
Hypers - 25x8, 25x8, 25x10
DB shrug & plate pinch superset - 105x8 & 20x30 secs, 105x8 & 20x30 secs, 105x5 & 20x12 sec

2 new PB WOOT!

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

romanaz

nice numers you got. I think thats what, 4 or 5 full-time powerlifters on this board now.

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FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

Gappa238

7/19/2007 RE Upper:
Smith bench - 135x25, 135x13, 135x9
Hammer pulldown and Straight arm lat pulldown superset - 180x10 & 50x10, 200x9 & 50x10, 200x6 & 50x7
Push press - 70x10, 70x8, 70x6
Bar curl and Bar extentions superset - 40x10 & 40x8, 40x13 & 40x10, 40x8 & 40x7
Weighted decline crunch and Plate twist superset - 25x8 & 45x13, 25x8 & 45x13, 25x8 & 45x10

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

7/24/2007 RE Lower:
Dynamic squats - 135lbs 12 sets of 2 with 15 sec rest
Leg extentions - 170x8, 150x10, 150x11
Standing calf raises - 130x10, 130x10, 130x10
BTB bb shrug & wrist curls superset - 185x10 & 40x10, 185x8 & 40x10, 185x8 & 40x10

I've figured out that trying to lift after my evening class is a bad idea, trying to get motivated after sitting in class for 3 hours is near impossible.

So heres the new gameplan, I'm going to hit the bench and squat for some max outs and hopefully by Sunday I'll have my new and improved WSB routine. After reading Spytech's hybrid and many other articles from Elite and Westside I kinda need to revamp it, stay posted.

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

DJSTARER

what's a squat press?

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My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Gappa238

It looks like a leg press machine, but it doesn't slide straight down, more like an arc to "be just like a squat"

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

Woot!
http://www.ironmass.com/powerlifting...ton-today.html

__________________
My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

7/31/2007 RE Upper:
smith bench - 135x30x12x11
shoulder db press - 40x5, 50x5, 50x5
tricep pushdown - 50x12, 57.5x8, 57.5x8
rope pushdown - 30x7, 25x10, 25x6
downward cable cross - 25x10, 25x10, 25x6
reverse grip lat pulldown - 100x12, 120x10, 120x8
hanging knee raises - 10, 12
plate twist - 45x19, 45x10

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

ME Lower:
Sumo DL - 175x4, 210x4, 210x4, 245x3, 280x3, 280x3, 280x3
Hip Adduction - 85x11, 85x11, 85x10
Hip Abduction - 85x12, 85x12, 85x12
Leg curls - 90x7, 100x7, 120x5
Pullups - 5, 4, 4
Db curls - 25x7, 30x6, 30x5
Cable crunch - 50x12, 50x12
Machine twist - 110x12, 110x8

__________________
My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

ME Upper:
Rack lockout - 135x4, 165x4, 165x4, 185x3, 185x3, 225x3, 225x3, 225x3
Overhead db tricep press - 45x7, 55x7, 70x5
Upward cable cross - 20x10, 20x9, 20x8
Cable laterals - 50x10, 50x10, 50x10
Chinups - 3, 2, 1
Wide lat pulldown - 140x6, 120x8, 120x8
Machine crunch - 130x12, 150x9
Decline twist - 25x10, 25x8

__________________
My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Gappa238

RE Lower:
Box Squat - 195lbs 12x2
Barbell GM - 95x10, 115x10, 115x10
Leg extention - 110x7, 130x7, 170x7
Hammer pulldown - 140x5, 190x7, 210x6
Hammer curls - 22.5x10, 22.5x10, 22.5x10
Med. ball throw - 7x26, 7x25
Cable twist - 20x15, 20x10

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->

Al Swearengen

I'll have to keep and eye out for the 1000lb triple coming soon.

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shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic.

Jaden William, you're da man.

one year old!!

Gappa238

Me too, I was thinking about going on the Barry Bonds supp. diet and make a leap for the 1500 lbs triple next week

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My WS4SB II log ->

Me pimping AX in my current Mass FX and Superdrol - NG log ->