Westside for Skinny Bastards 2
Week 7 - Tuesday 15th May
Mobility Warmup
Max Effort Lower Body (all weights in kg)
A - Deadlift up to 3rm(rest varied min. 60secs)
50 x 10
70 x 5
90 x 5
110 x 3
120 x 3
120 x 3
120 x 3
Total 2710 (+215)
B - Single Leg Squats 3 x 8-12
3 x 8e Unsupported to parallel
Total 24e
C - Good Mornings 3x6 - 4x10
3 x 6 x 40 (+weight)
Total 720
D - Neck / Grip Superset
done as a circuit with no rest
Dumbell Shrugs
1 x 20 x 16kg each
1 x 18 x
1 x 13 x
Grippers
x 40 each hand
x 25
x15
Comments.
*Had to change to Tuesday night due to my daughters concert tonight.
* Deads felt much better this week, so i decided to stop at 120kg, just to get my form right, it wasnt perfect but felt alot better.
*Squats unsupported were pretty hard, i probably got to parallel, on most attempts.
*Good mornings still dont feel fantastic, but i upped the weight without much problem.
*Stuck with fairly light weights for the shrugs seeing as though my traps were sore from last nights upperbody session. Did the shrugs and grippers as a non stop circuit, my forearms were dead by the end of it.
*Damn deadlifts make me hungry the next day.
*Looking forward to a night off.
