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10.20.2022 Bbb week 5 Deadlift tm 285 Deadlift 531 @ 250 x 5 Giant set 2 sets Rdls @ fsl 200 x 10 Superset 3 sets Bw dips x 10 Face pulls @ 70 x 10

10.19.2022 Bbb week 5 Ohp tm 140 Ohp 531 amrap 7 @ 125 Superset Ohp 5 x 10 @ 100 Yates rows 5 x 10 @ 150

Repeating week 5 last week was busy as heck. 10.17.2022 Bbb week 5 Bench tm 205 Bench 531 5Ps 185 x 5 Superset Bench fsl 5x10 @ 140 Db row 5x10 @ 55

10.10.22 Bbb week 5 Ohp tm 140 Ohp 531 amrap 6 @ 125 Superset Ohp 5 x 10 @ 100 Yates rows 5 x 10 @ 150

10.7.22 Bbb week 4 Bench tm 205 Superset Bench 531 5s @ 165 Leg press @ 335 Superset 140 5 x 10 Db row 55 5 x 10 Glad to get a normal session in.

10.5.22 Bbb week 4 Superset Ohp 5 x10 @ 90 Rdl 5 x 10 @ 180 Face pulls 5 x 10 @ 80 Had to combine Monday and Wednesday. Coming up on the busy season and work has been crazy.

I appreciate it. My family and I were blessed

Bbb beefcake week 3 9.29.22 Deadlift 531 @ 255 x 5 Giant set 2 sets Rdls @ fsl 200 x 10 Bw dips x 10 Face pulls @ 70 x 10 Notes day after hurricane wasn't feeling the workout. Something is better than nothing. First 3 weeks of bbb beefcake is done. I don't think my body likes the volume...

Been crazy with with the hurricane. It's unfortunate that fort worth was hit so hard. My family and I made it through with no real damages and for that I am grateful. Bbb beefcake week 3 9.27.22 Ohp 531 amrap 5 @130 x 4 Giant set Ohp 5 x 10 fsl @ 100 Yates row 5 x 10 @ 135 Farmers walks 5 x...

9.23.22 Bench 531 200 x 3 Leg press 350 5 x 10 Bench press bbb 5 x 10 @ 155 Db row 5 x 10 @ 50

9.21.22 Bbb week 2 Deadlift amrap 5 @ 240 Giant set Rdl fsl 185 5 x 10 Dips 5 x 10 Face pulls 5 x 10 @ 70 Farmers walks 5 x 40 feet @ 50 Notes Farmers walks and deadlifts don't mix my grip failed for the first time in what I can remember.

9.19.22 Week 2 Ohp 531 pros 125 x 5 Superset Ohp bbb @ fsl 95 5x10 Yates row 5 x10 @ 135 Notes I've never missed reps in this program but I had to rest pause the last 3 sets of ohps bbb @ fsl is a different animal. And this is only week two. Can't afford to mess up this intensity with lack of...

This is the truth. And how do you maximize the strength gain of the muscle vs the the neural development of technical improvement

9.16.2022 Superset 531 Bench x 5 @ 185 Leg press 3 x 10 @ 315 Notes Short day one of my guys is fighting this weekend.

Not sure if you are agreeing or not. There's no magic bullet to training put in the work and call it a day. But guys like alpha destiny have shown that you can use a conjugate based system to build size and strength. I don't agree with all of the westside system but I won't disrespect the...

9.14.2022 Deadlift 531 5 amrap 225 @ 5 Giant set Rdl fsl 5x10 165 Bw Dips 5x10 Face pulls 5 x 10 @ 70 Notes Was and still is worried about my back but it held up nicely today . Look forward to growing that back.

Westside is a sound system and there are a few people who are using it who are natural and raw. Just so happens that it wasn't the norm. Most people who use the system don't use the dynamic work use the max effort and volume work. Which I think is the most logical way to train for strength...

9.12.2022 I'm following this program I'll be using a training max of 85% and increasing numbers 5 and 10 pounds every 3 weeks. Plan on putting on some weight. Today was the first workout. Ohp 531 amrap at 7 at 115 lbs Giant set Ohp 5 x 10 @ 85 Yates rows 5 x 10 @ 135 Farmers walks 30...

Bench 235 > 245 Deadlift 375> 315 Ohp 160 >160 Not to pleased with the DL results but I hand put more than 155 on the bar in 8 weeks so that's my own fault.

9.7.2022 Deadlift heavy single 315 Walk 1.5 miles Rather embarrassing that my DL is so low but that's what I get for taking it from granted.