CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 01-15-2014, 12:21 AM   #61
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

11 January 2014

Dynamic Effort Upper


Dumbbell Bench at Different Inclines- 4 sets x 15 reps - 17.5 - 17.5 - 15 - 15
Dumbbell Shoulder Press- 4 sets x 12 reps - 12.5 - 12.5 - 10 - 10
Tricep Pushdowns 3 x 12 supersetted with
Curls - 3 sets x 12 reps 4 plates
Back Flies 4 x 12 reps - 3 Plates
Eccentric Bicep Rehab 3 sets
  Reply With Quote
Old 01-15-2014, 12:25 AM   #62
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

13 January 2014

Monday Max Effort Lower - Week 3 - Intensiforcation Phase

Deadlift - 1rm - 60 x 10 - 80 x 5 - 100 x 5 - 120 x 3 - 130 x 1 - 140 x f Just below the knee
Romanian Deadlifts - 100 x 6 - 110 x 6 - 110 x 6
Glute Ham Raises - 3 sets x 10 reps
Dumbell Side Bends - 4 sets x 12 reps - 22.5 - 22.5 - 25 - 27.5
  Reply With Quote
Old 01-16-2014, 11:01 PM   #63
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

14 January 2014

Went to my physio and got alot of work done on my piriformis
  Reply With Quote
Old 02-09-2014, 11:39 PM   #64
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

9th February 2013

Testing


So my elbows were too messed up to be able to do my competition but i did set a new PB back squat of 140kg which i was pretty happy with
  Reply With Quote
Old 02-22-2014, 12:29 AM   #65
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

17 February 2014

Monday Max Effort Lower - Week 10 - Acclimation Phase


Front Squat - 5rm - 20 x 10 - 40 x 5 - 60 x 5 - 70 x 5 - 80 x 5 - 90 x 5 - 95 x 5
Glute Ham Raises - 3 x 10
  Reply With Quote
Old 02-22-2014, 12:30 AM   #66
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

18 February 2014

Extra Workout Upper

EZ-Bar Curls supersetted with Dumbbell Rollbacks - 4 x 12 reps
EZ-Bar Reverse Curls supersetted with Rope Pushdown - 3 x 12
Rope KB Curls supersetted with Chain Skull Crushers - 3 x 15
  Reply With Quote
Old 02-22-2014, 12:36 AM   #67
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

19 February 2014

Extra Workout Lower


Hip Thrusts - 40kg - 5 Minutes - 65 reps
Leg Levers - 5 minutes - 50 reps
Sled Drag - 5 minutes forward 5 minutes backwards
  Reply With Quote
Old 02-22-2014, 12:38 AM   #68
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

21 February 2014

Friday - Dynamic Effort Lower


Safety Squat Bar - 50% - 70kg - 15 sets x 2 reps - No accommidating resistance - in 12:00
Speed Pulls - 15 sets x 1 rep - 90kg in 8:45
Pull Throughs - 4 sets x 12 reps 10 plates
  Reply With Quote
Old 03-03-2014, 12:56 AM   #69
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

24 February 2014

Monday Max Effort Lower - Week 9 - Acclimation Phase


Back Squat - 5rm - 20 x 10 - 40 x 5 - 60 x 5 - 80 x 5 - 90 x 5 - 100 x 5 - 110 x 5
Front Squat - 3 sets x 10 reps - 60 kg
Glute Ham Raises - 3 x 10 reps
  Reply With Quote
Old 03-03-2014, 12:57 AM   #70
John Reese
Member John Reese is offline
 
Profile:
Join Date: Oct 2013
Location: Coast  Australia
Posts: 87
Re: Westside Strength

25 February 2014

Extra Workout Lower

SSB Good Morning - 5 Minutes - 40 kg - 65 reps
Leg Levers 5 minutes - 50 reps
Drag Sled Forward and Backwards - 10 minutes
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Westside 4 Athletes Chris Mason Fitness 29 09-29-2012 08:10 PM
Westside Strength Gains? Ben Norris Fitness 156 06-28-2012 06:37 PM
Westside Webinar! Chris Mason Fitness 1 03-07-2012 07:59 PM
Westside for athletes Dave Traeger Fitness 12 10-26-2011 06:08 PM
Westside? Kevin Roddy Fitness 17 05-19-2004 04:54 AM


All times are GMT -7. The time now is 05:19 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.