Speed Benching
Finally back in Ohio after spending the holidays with family in Washington. Got a few training sessions in with the Kennelly power team but mostly did accessory stuff. T-bar w/dbl mini’s – 6×5 Bamboo...
View ArticleME Lower
Sumo Pulls /dbl mini’s – worked up to 585 Plyo Swing Leg Press – 3×20 Glute Ham Raise – 5×10 Seated Calf Machine – 3×10 Reverse Hyper – 3×10 Seated abduction w/purple band – 3×10 Wide Grip Pulldowns...
View ArticleMax Effort 3 Board Bench
Full Range 135 1×5 185 1×5 225 1×3 285 1×3 315 1×1 365 1×1 405 1×1 3 Board Bench Press 495 1×1 585 1×1 Added Super Duper Phenom 675 1×1 765 1×1 855 1×1 900 1×1 – PR Piston Presses – 2×50 Overhead...
View ArticleDE Squats + Strength Speed + Circa Max
Lots of different stuff going on this morning. Group 1 – Cambered Bar Box Squats Tony Ramos 330 + 3 chains 5×2 380 + 3 chains 3×2 Rich Douglas 420 + 3 chains 8×2 Jake Anderson 510 + 3 chains 6×2 560...
View ArticleRE Work
Elbows were feeling all the heavy lifting this week so instead of speed work opted for some rep work. Bamboo bar – 5×20 1 Arm Seated KB – 3×10 ea Seated Flys – 4×25 Tricep pushdowns w/med ball – 3×25...
View ArticleMax Effort Monday
Everyone was doing something different today. Jake – Ultra wide sumo’s w/ dbl mini’s up to 655 Shake – Sumo pulls w/ dbl mini’s up to 555 Louie – Convention pulls w/dbl mini’s up to 505 Matt Smith –...
View ArticleMax Effort Bench Training
Group 1 – Floor Press Jake’s still recovering from a minor pec strain so stuck to 3′ today working up to 405. Group 2 – Shirt Bench Luke worked up to 630 off half board. This is his planned opener...
View ArticleDE + Circa Max 2
Group 1 – GCB Box Squats Rich 475 + 3 chains – 6×2 Jake 565 + 3 chains – 6×2 605 + 3 chains – 1×2 AJ 565 + 3 chains 10×2 This was Rich and Jakes second week of their wave, my first. Group 2 – Circa...
View ArticleME Bench
Reverse Blue Band – Jake and I 245 1×5 295 1×5 335 1×3 385 1×3 425 1×1 475 1×1 515 1×1 565 1×1 585 1×1 Jake 605 1×1 AJ 615 1×1 2nd group did floor presses working up to a heavy 3 as they are 10 days...
View ArticleDE Lower – GCB Week 2
Was out of town Thursday and Friday for work so had to push back squats to today. Giant Cambered Bar Box Squats – worked up to 6 plates + 3 chains for 8 sets of 2 Super secret leg curl machine - 3×10...
View ArticleDynamic Effort Bench Press
T-Bar – 9×3 w/185 + 2 red chains Incline Bamboo Bar Presses – 100 reps total Machine Flys – 3×10 Rear Delts – 3×10 Seated CSR – 3×10 Was in and out in less than an hour.
View ArticleUltra Wide Sumo Pulls
Ultra Wide Sumo Pulls 135 + dbl mini’s 3×1 225 + dbl mini’s 3×1 315 + dbl mini’s 3×1 Felt off today so turned it into a deload day Back Attack Machine 1 plate + green 1×8 2 plates + green 1×8 3...
View ArticleDynamic Effort Squatting
Gym was quiet today. Louie and Luke are already in Knoxville for the meet this weekend. Tony B and Shack are also lifting so were not training. Jake, Rich and Tony R deloaded after coming off a 3...
View ArticleMore shirt work
In this video you will see… Jake Anderson work up to a 805lb 1 board bench press AJ Roberts work up to his opener of 805lbs into foam 2 weeks out from SPF Ironman Matt Smith work up to 795lb 2...
View ArticleFeb 28th 2011
I will be doing the logs for a little while, until A.J. is back from the Ironman meet this weekend. The log wont be as good, but ill do my best. Hope everyone enjoys. Luke Max Effort Shack and Tony...
View ArticleMarch 02 2011 Max Bench
Today broke into 2 groups. First group was Jake, Gerod, and Rich. They did floor press with 3 chains draped over the bar. Rich worked up to 295 Gerod 340 Jake 385 Group 2 was hanging reverse blue...
View ArticleSpeed Squats March 04, 2011
This week was 3rd week and final week for alot of guys on the blue band wave. Sets went like this Group 1 Tony R 330lbs x 6 sets of 2 Jake 650lbs x 4 sets of 2 690lbs x 1 set of 1...
View ArticleNEW WORLD RECORDS
A.J. AND DAVE JUST BROKE THE WORLD RECORD TOTAL!!!!! DAVE IN 275 AND A.J. IN 308S. BOTH GOING OVER 2800!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
View ArticleMonday Max Effort
Today was max effort work for some, while some guys are beat up and did aux. Lou, Rich, and Jake did aux. Shack, Tony, Luke worked up pulling from the floor against a double mini band Tony worked up...
View ArticleWeds Max Effort
Today we all decided to use shirts from different board heights, depending on the time frame until their meet. Some are competing in April, some in May, and some in June. Top weights broke down like...
View ArticleFri march 11 sp squats
Today was the first wave week of three for alot of guys. It was broke into two groups. Group one used green band plus 5 chains. Here is weight they used Jake 510 for 8 sets of 2 Tony R. 330 for 6 sets...
View ArticleSun March 13, 2011 Speed Bench
Today was speed bench day . The group had Jay Fry, Fred Bolt, Joe Jester, and myself(Luke). We completed the first exercise in 12 min with all four of us going back to back with no break. The bench...
View ArticleMonday Morning Max Effort 3-14-2011
Today was max effort for Westside Barbell. Tony B, Shack and Matt did aux. AJ, Louie, Josh,Jake, and myself pulled against double looped mini band with the weight sitting on a 2 in mat Aj worked up to...
View ArticleWeds 3-16-2011 Max Floor press
Today we decided to do a max floor press with the t bar. Here is the top weight for each lifter Josh and Gerrod both hit 365 for 1 Shack 405 x 1 Matt 405 x 1 AJ 405 x 5 , 455 x 3 Luke 420 x 1 Tony 455...
View ArticleME Lower - Opening Deadlifts
The guys getting ready for the April 30th meet took their opening deadlifts off 1 mat today. Everyone looked fast and strong. I can't remember all the numbers but a few are Jake - 775 Tony B - 775...
View ArticleME Upper - Shirt work and shenanigans
Big group in the gym this morning. Louie, Josh, Matt Smith, Gerald, Luke, Travis and Molly all shirted up and worked up to pr's on various boards. Jake, Rich and myself did 4 board with chains....
View ArticleDynamic Effort Box Squats
Things were rocking this morning. We had several guests in training with us and most importantly Billy Mimnaugh is BACK!!!! Group 1 - Billy, Jake, Brandon, Dave Brown and I Bow Bar Box Squats w/green...
View ArticleGroup 1 - Rich, Jake, AJ and Rich
Exercise: Box Squat w/ Giant Cambered Bar + 3 chains per side Today was the last week of a 3 week wave with this set up so everyone worked up doing doubles and then dropped to finish off with...
View ArticleGroup 2 - Louie, Shack and Scott
Exercise: Box Squat w/ Straight bar + green bands Similar to the first group everyone worked up to heavy double or single. Lou did 385x2, Shack 745x1, Scott 605x1. After squatting we deadlifted from...
View Article9/17 - Speed Bench
1) T-Bar w/dbl mini bands - 9x3 w/205 2) Football Bar Push-press - 3x5 3) Bent over kettlebell side raises - 3x12 4) Dips - 3x12 5) Rear delts on machine - 3x10
View Article9/19 - Max Effort Deload(ish)
1) Front squats (with harness) - everyone worked up to heavy 3 reps 2) Static Pulls - 3x20seconds 3) Band Goodmornings - 3x15 4) Abs
View ArticleWed 9/21
1) Pin press up to 1 rep max Lowered the bar to the pin which was set around several inches off chest, paused, then pressed back up to lock out. Very difficult exercise much like floor press. 2)...
View ArticleFriday 9/23
1) Group 1 - Shack, Rich, Luke, Jake & AJ - Free Squat w/Reverse monster mini Rich worked up to heavy single in briefs + wraps Luke & Shack went full gear up to heavy single Jake & AJ...
View ArticleSat 9/24
Speed Bench w/Cambered bar + dbl mini’s – 8x3 Overhead KB Press – 3x20 Seated Rear Raise – 3x10 Band side raises – 3x20 Hammer Curls – 4x10
View ArticleMon 9/26
Back Attack + dbl green 1 pate x10 2 plates x10 3 plates x10 4 plates x10 5 plates x10 Pendlay Rows – 3x10 Hamstring Curl Machine – 3x10 Hanging Knee Raises – 4x10
View ArticleFriday 10/14
We just finished up a 2 week strength speed phase where we used an extreme amount of band tension (400-700lbs) to work on straining through to the top with weights. The first week we did 5 sets of...
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