1munfords log

[1munford]

new to forum, i'm 25 and currently doing a west-side variation

[1munford]

4-4-11 dynamic bench

135x8sx3r 155x2sx5r

standing overhead tri ext 95x3sx12r

super wide pulldowns 110x3sx10r

rear fly 30x3sx15r

front raise 30x3sx12r


4-6-11 max effort squat

wide stance 1.5in high box 365x1sx5r

good mornings wide stance 225x4sx5r

walking lunges, held 25's in each hand 3sx20r

weighted decline sit ups 25lbs 3sx12r

4-8-11 max effort bench

wide grip floor press 245x1sx4r

jm press mod grip 135x5x5x9

bent over barbell row wide grip 205x5sx10r

one arm db press 65x3sx9r

pink band pull apart 3sx12r

plate pinch 110x3sx3r

4-9-11 dynamic squat

wide stance parallel box 185x2rx12s

zercher squat close stance 135x3sx5r

wide stance goood mornings 135x4sx5r

farmers walk 100lb db's 2sx50steps 1x25steps

4-12-11 dynamic bench

145x8sx3r 175x2sx5r

high incline inverted row3sx25r

standing overhead tri ext mod grip 105x2sx12r

super wide pulldowns 110x2sx10r 1sx13r

front raise 30x2sx12r 1sx15r

rear fly 30x3sx15r

4-13-11 max effort squat

wide stance 1.5in high box 400x1sx3r

med stance good mornings 245x4sx5r

weighted decline sit ups 25lbs x4sx12r

walking lunges 30lbs each hand 3sx20r

4-15-11 max effort bench

wide grip floor press 265x1sx3r

jm press mod grip 155x2sx5r

bent over barbell row wide grip 225x4sx10r

one arm db press 65x2sx8r 1sx15r

face pull 50x2sx12r 1sx20r

4-16-11 dynamic squat

parallel box wide stance 195x10sx2r

zercher squat 185x2sx10r
left early ran out of time

[ray zimmerman]

Good to see you posting Steve.

[swilczewski]

Yeah i second that, glad to see you posting your training man.

[1munford]

Im going to that slp meet we should all compete together, that would be great

[1munford]

4-18-11 dynamic bench day

flat bench 160x8sx3r 185x2sx5r

rope push downs 60x5sx10r

extra wide pull downs 100x3sx10r

front db raise 35x3sx12r
ss
rear fly 35x3sx15r

[1munford]

4-19-11

changed dynamic day to tuesday

dynamic squat to parallel box 205x8sx2r

goblet squats 45x3sx12r

wide stance goodmornings 135x4sx12r

max time planks bw-2:30 and 1:30

[swilczewski]

Nice lifting man, looking forward to crushing some PR's later this week.

[1munford]

4-20-11

off day- closed captain of crush#2 a few times with the right, none for the left. with grip being far from my strong point this was great for me. also received a arch bar from west-side barbell. the bar looked a little different than the picture so i called them for verification, and louie simmons himself confirmed it was the right bar and what its used for. thats my kind of customer service! shipping was also real quick despite ups beating the shit out of the box

[1munford]

4-20-11

off day- closed captain of crush#2 a few times with the right, none for the left. with grip being far from my strong point this was great for me. also received a arch bar from west-side barbell. the bar looked a little different than the picture so i called them for verification, and louie simmons himself confirmed it was the right bar and what its used for. thats my kind of customer service! shipping was also real quick despite ups beating the shit out of the box