20/04/11 - Wednesday...duh

Decided to deviate slightly from the traditional westside barbell template, by adding a blend of eastern high frequency training.  To wit, what Jack Reape wrote about in the article "Somewhere beteen Moscow and Columbus".

This is so I can work my technique more while still utalising the WSB training protocols.

Fasted (ie morning weight) 112kg (ie a 2kg gain in a week). Shirt alot harder to get on.

20/04/11 - Wed - BP ME
1) Beltless light Squat - supersetting 110kg and 130kg for 3 reps each
3 sets done
(no belt, completly raw)

2) Shirted Bench - with pause
Weight    Reps    Sets
60             5          1
60             3          1
80             3          1
100           1          1
120           1          1 
140           1          1 - put on shirt
160           1          1 - easy
165           1          1 - even better, pulled the bar in tight, no drift
170           F          1 - ditched towards stomach at bottom, and lost it halfway up
160           1          1 - done less than 30 secs after last set, with a pause, very hard, let it driffed out of proper bar path. Had to muscle it up.

3) Pullups supersetted with band face-pulls (done for 12-15 reps)
Bw only, 6 sets of 5 reps (bw ~ 113)

4) Beltless light Deadlift (supersetting 160kg with 190kg for 3 reps each)
3 sets, trying different stances

Lots of foam rolling and band stretching for 20 mins.