5-13-8 Squats
Today is the first day training under the guidence of Phil Harrington so I'm starting a new log to focus on a new start. Here is what I did today...
1.Ultra wide squats to a box 2" below parallel-after warm ups I did 315x3x5. Wasn't heavy but I was shaking a lot at the top and it was really hard to get my hips to "let go" to get down the last couple of inches.
2. Pulldowns-115 x 3 sets of 10 each of close grip wide grip and underhand grip.
3. Ab wheel-5 sets of 10. These really kill my abs

Those ab wheels kill my lower back. Man, I wish 315 wasn't heavy, you are a beast.

Yeah, that's awesome. I'm about to post the results from my first ever foray into true box squatting. You'll see!

No I'm not a "beast" but I'm trying to get there.LOL.

5-15-8 Bench Press
1. Close Grip Bench-hands on smooth-worked up to 205x10.
2.a. Small Band Pushdowns-3x10
2.b. Skull crushers-95x3x10
3.a. Side Laterals-25sx3x10
3.b. Rear Laterals-25sx3x10
4. Ab Wheel-3x10(still sore from squat day)
training time-40 minutes

5-20-8 Squats
1. Ultra Wide box squats-315x3x5,405x1x2 Used a poair of single ply briefs and a belt.
2. T Bar rows-160x4x10
3. Parallel grip seated rows-115x3x10
4. Medium grip seated rows-115x3x10
5. Leg raises-3x10
6. Ab Wheel-3x10
Phil went out of town this weekend so I wasn't sure what the plan was for today so I took what I did last week and ran with it a bit.

5-21-8 Bench Press
1. 2 Board Max-worked up to 315 Competition grip.
2. 3 Way Shoulder Raises-Rear,side,front-10sx3x10 each way
3. a. Tricep Rollbacks-40sx3x10
3. b. Small Band Pushdowns-3x10(only got 7 on last set)
4. Barbell Curls-65x3x10
5. Dumbbell Shrugs-40sx1x30
training time-50 minutes

5-23-8 Deads
1. Sumo pulls standing on 2" mats-worked up to 365x1
2. T-Bar Rows-160x5x10
3. Moderate Grp Seated Rows-140x3x10
4. Blob Holds-20x3x10 sec. each hand
5. 45 degree back raises-2x15

5-27-8 Squats
1. Box squats to a 4" above parallel box-full gear-675x1
2.a. 45 degree hypers-small band x4x10
2.b. Landmines-barx4x10

Wow, nice work. Going to roll with that weight and lower the box? Or will you move on to something else and swing back to that later?

I don't know. Like I said this is Phil's plan and I'm just doing the work. I think what's going on now is he is looking for my weaknesses so we can build them up.

6-1-8 Bench(Dynamic)
Since I am not really working with Phil for now, I am kind of back where I started with not really being sure what I am wanting to do. It has been quite a few days since my last session so i had to get something done. It turned out to be a good session...
1. Bench Press-185x8x3(speed)
2. 3 Way laterals-10sx4x15 each way(rear,side,front)
3. Skull Crushers-barx2x10,65x2x10,95x2x10
4. Some light ab work
As always I'm open to any suggestions you guys may have.

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So, you DL and Bench in the same session?

A lot of guys I chat with swear by a program called Sheiko. Your template reminds me of that a little. Loads of volume at sub-maximal weights.

Let us know how this goes!

This template is based in Sheiko with elements of Westside and Metal Militia thrown in. Al Caslo, who I got this from just won the APF Senior Nationals. He's a cool guy and is all about the details with his training. He will be competing in Columbus later this year and I offered to buy him dinneer for his help. He said being in a position to help someone else was thanks enough. What a cool guy!

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As you may have noticed I have deleted a couple of my last few training sessions. I had been looking back over my log on another board and I noticed that as I bounce back and forth in my training style I always go back to Westside...Metal Militia, WS, Sheiko,WS,Dogg Crapp,WS...The thing is there are elements of each system I like but all can be incorporated into Westside. If I want to bench MM style then I can do it...just train Westside. So why all of the above BS??? I should just stick with Westside and get strong for cryin out loud!!!!


Sunday-6-8-8 DE Bench Press

Warm up-Shoulder Horn-10sx4x10

1. 115+doubled mini bands-9x3-three different grips.
2. Bench Press-95+25 lb kettlebells hanging from each side-1x20,1x12
3. Seated DB ext. Behind the head-70x4x12
4. DB Cleans-25sx3x12

Get strong, fool!!

6-11-8 ME Bench
You may notice I skipped a ME Squat day. I get very busy some weeks with the kids baseball games and stuff. My plan on those weeks is to drop the ME squat day but work up heavier on my DE day. The schedule will remain the same as much as possible.
1. Shoulder Horn-10s x 4x10-These have really been helping with my shoulder/elbow problems.
2. Bench Press-95x2x8,135x8,185x5, Put on Metal Viking-225xhahaha
315x1, 365x1. Stopped there. Still no training partners. Nobody loves me!
3.a. Rear Delt raises-25s x 4x10
3.b. Side Delt Raises-25s x 4x10
4. Chain Tricep Extensions-45 lbs of chain on D-handles-4x10

I need a shoulder horn. Heard nothing but good about them.