Workouts – 16-21 Nov 2008

Monday 17 Nov

Incline Bench (Max Effort) – 100 (220) x3, 105 (231) / 5×1
Plate raise – 20kg / 2×8
DB row – 100 lb x8, 110 / 3×6
DB curlz – 50 lb / 2×6
KB swings – 24kg / 5×6 per arm

Tuesday 18 Nov

Deficit DL + chains (Max Effort) – 180 (396) / 2×1, 185 (407) x1, 190 (418) x1, 180×1
45-degree back raise – +10kg / 4×10
Pulldowns – 4×8
Side bends – 90 lbs / 2×8

Thursday 20 Nov

Floor Press (75%) – 102.5 (226) / 8×3
DB extensions – 25 lbs / 5×10
Seated row – 4×8
Rear delts – 2×8

Friday 21 Nov

Box Squat (75%) – 127.5 (281) / 8×3
Speed DL (70%) – 160 (352) / 12×1
GHR – 4×10
GHR abs – +5kg / 3×8

Just the usual this week, doing the stripped-down percentage-based Westside routine from the old days. This seems to work a bit better for me than the more current versions of WSB. I don’t know if this is because I don’t train in gear (though I have been using a belt on the DE lower days), because the percentages are better for my strength level (compare 70-85% to the usual 50-60%), or just because it makes me go in and work harder (see also: higher percentages).

Dunno. Don’t guess it matters really. I do notice I’m missing some of the body comp benefits that I was getting from the bro-building workouts a few weeks ago, but that could just as easily be in my head. This kind of training is just as hard, but doesn’t have the pump benefits.

The trade-off is that I am getting stronger. It’s a slow process, but the weights are definitely starting to creep up there. If my right shoulder holds up I’ll certainly be in all-time PR territory soon for pressing strength. As pathetic as that is, improvements are improvements. The SQ and DL are another story, but I’m finding that belted up I’m not all that far off my PBs – and I have a theory as to why. We’ll see if it holds up.