Started my hybrid westside program back up today (also known as the joeaverage cycle program). Anyway, here is day 3, cycle 1.
#1-3 (11/20/06)
Raw set: 230x13
shirt set: 395x12
Raw touch set: 320x1
Speed bench: 8x3 w/185 + minis
#1-5 (11/22/06)
I am PO'ed right now!!!!
This was supposed to be my heavy tricep day using my shirt, boards, and bands. My training partner never showed up, so I had to revise it. I HATE DOING THAT!!!!!! Made the best of it though. Anyway, here is what I did. Not anything great, but it is what it is, something to try and get better.
2 board raw press: worked sets of 5, then 3's up to 335
Rolling tricep extensions w/DB's: 50's 3x10
Tricep Pushdowns: stack for 2x10
Face Pulls: 3x12 I think (cannot remember the exact wt.)
Cycle 1, day 8(11/27/06)
Raw ME set: 75x2 (used doubled blue jump stretch bands)
Shirt ME set: 225x2 (used same band setup)
Kettlebell arm bars: 1 long hold on each arm
Cycle 1, day 10 (11/29/06)
Tricep Heavy day
shirt w/2 Board: 315x3 (used a doubled green band)
shirt w/3 Board: 345x2 (same band setup)
shirt w/4 Board: 385x5 (same band setup)
kettlebell tricep extensions: 44's for 3x10
Cycle 2, day 3 (12/4/06)
DE bench day
Warmup (stopped at 315x1)
Raw set to failure: 245x11
Shirt set to failure: 415x10
Elbows out Tri. Extensions: 60's 3x10
Tricep pushdown: 2x10 (used whole stack, about 210)
Hammer decline press: 3 sets (4 plates on each side 5 reps last set)
Cycle 2, day 5 (12/6/06)
Tri day w/shirt
2 board w/doubled green and m. mini: 245x3
3 board w/doubled green and m. mini: 265x3
4 board w/doubled green and m. mini: 300x4
single w/ wt. only (no bands): 500x1
Back and shoulder day (12/8/06)
Band lat pull (green band): 4x12
Kettlebell bent row: 3x8 w/32kg bells
1/2 rack pulls: 315x5, 365x5x3sets
barbell shrugs: 225x10, 245x10x3sets
kettlebell arm bars: 3 reps each arm held for 20 sec. each
kettlebell windmills: 3x5 each arm w/12kg and 16kg bell
Day 8, Cycle 2 (12/11/06)
RAW ME set: 105x1 (doubled blue band)
Shirt ME set: 135x1 (doubled blue and purple bands)
kettlebell tricep extensions: 3x10
kettlebell windmills: 5 reps each arm
Day 10, Cycle 2 (12/13/06)
Raw tri day
2Board 115x5
3Board 145x5
4Board 165x7 (used double green bands on each set)
rack lockouts: bar x 5, 115 x 5 (used green and purple bands doubled on the 13th hole of my rack)
kettlebell arm bars and windmills: did several with the 36's. Not sure exact numbers, but felt good.
Day 3, Cycle 3 (12/18/06)
DE bench day
Raw set: 260x9
Shirt set: 435x9 (used Titan katana single ply)
Speed bench: 135 w/doubled monster minis 9x3
(used my new football bar from Westside barbell on my speed bench. Worked great.)
Day 5, Cycle 3 (12/20/06)
Raw Tricep Day (used double greens and monster minis)
65x3 to chest
95x3 w/2 board
125x2 w/3 board
145x3 w/4 board
kettlebell windmills (ab work) 4x6 w/12 & 16kg bells
ME bench day (12/29/06)
Raw bench: worked up to 305x3, 295x3, 275x4
DB bench: 90's 2 sets 12, 10
DB tricep elbows out extensions: 55's 3x10
Tricep extensions: 3x8 w/whole stack (205 I think)
Back day (1/1/07)
HAPPY NEW YEAR
Hammer Lat Pull: 3x10
Seated Rows: 4x10
Assisted Pull ups: 4 sets to failure
Barbell shrugs: 225x10x2, 245x10x2
Rear Delt: 3x10 w/35's
Hammer curls: 3x10 w/40's
Day 3, Cycle 4/DE bench day (1/2/07)
Raw bench set: 275x6
Shirted bench set: 455x6 (had 7, but bar fell foward)
Speed bench w/football bar: 8x3 w/135 + doubled m. minis
Day 5, Cycle 4 (1/4/07)
Tri day w/shirt (single F6)
2 Board: 315x5 w/doubled green band
3 Board: 375x3
4 Board: 415x3
same bands on all three boards
Took single w/515, got it halfway and stalled out. Shirt I am using is old and somewhat loose.
Day 8, Cycle 4 (1/8/07)
ME Raw set: 105x1 (got 2nd about an inch from lockout)
ME Shirt set: 225x2 (got 3rd about a 1/2 from lockout)
Day 3, Cycle 5 (1/16/07)
DE Raw set: 285x3 (4th got stuck off chest)
DE Shirt set: did not do, no spotter
Speed bench: 185 + double minis 8x3
DB flat presses: 10,10,7 w/80's
DB rolling tricep ext.: 3x10 w/45's
Hammer incline press: 3x5 (cannot remember exact wt.)
Day 5, Cycle 5 (1/18/07)
Tri day w/shirt
2 board: 315x1 (used double green and mini bands)
3 board: 315x3 (same bands)
4 board: 365x3 (same bands)
illegal wide grip bench: 225 bar wt. 5,7,7 (3 sets total)
did kettlebell work at home (arm bars and windmills)
ME bench day (1/22/07) 5 weeks out
Floor press: worked up to 305x1 (did about 8 sets total)
one arm db press: 3x8 with 70 (each arm)
Hammer Incline: 3x5 w/3 45's on each side
Tri. pushdowns: 3x8 w/whole stack (205 I think)
DE bench day (1/25/07)
Speed bench: 8x3 used 140 w/doubled monster minis
Hanging kettlebell presses: 3x10 used 24kg bells hanging off the bar w/blue bands
kettlebell tri. extensions: 3x10 w/20kg bells (or 24's cannot remember)
kettlebell rows: 32kg bell 3x10 each arm
ME bench day (1/28/07)
ME band bench: worked about 5 total sets up to 3 singles used doubled smalls/purple bands
135x3, 155x3, 185x1, 195x1, 205x1
one arm DB press: 80x5, 90x5x2 sets
hammer incline: 3x5 (did 3 plates on each side for 1set, added 35's for second set, then down to 25's for the third set)
tricep pushdowns: 3x10 w/whole stack
db tricep extensions: 3x10 w/45's
DE bench day (1/31/07)
speed bench: 9x3 w/140 + doubled mini bands
2 board press: 275x3, 295x3, 315x3
1 board press: 315x3, 320x2 (assisted on the last one)
Kettlebell rows: 3x10 w/32kg bells
Kettlebell military: 3x8 w/24kg bells
band tri. pressdowns: 3 sets to failure w/green band
ME bench day (2/4/07)
2 board press: warmed up to 325x1, 335x1, and 345x1
one arm db press: 3x5 with 100lbs. db
hammer incline: 3x5 used 3 plates and a 25 on each side
tricep pushdown: 3x10 with whole stack
DE bench day (2/7/07)
speed bench: 9x3 w/185 and doubled minis
4 board press: 295x3, 335x3, 405x3 (used our new arch bar)
kettlebell tricep ext.: 3x10 w/20kg bells
kettlebell lat rows: 3x10 w/32kg bells
band tricep pushdowns: 1x50 w/blue band
ME bench day (2/11/07)
shirt bench: warmup, then 405x3, 455x3, 495x2, 505x1 (none touched, but really worked the lockout)
one arm db press: 100's for 3x5
hammer incline: 3x5
tricep pushdowns: 3x10
DE bench day (2/14/07)
speed bench: 135x3x4sets, 155x3x4sets used double purples & two different grips on each set of sets
1 board press: 275x3, 300x3, 320x3 (needed a little nudge on 2nd and 3rd reps)
kettlebell extensions: 3x10 w/24kg bells
*Six week log before shirted Nationals!
ME bench day (2/26/07)
ME band bench press: 135x3, 205x3, 235x3
used doubled large blue bands on this and katana single ply shirt
kettlebell tricep extensions: 3x8 w/24kg bells
DE bench day (3/1/07)
speed bench w/minis: 8x3 used 185lbs.
one arm DB press: 3x5 w/100's
Hammer incline: 3x5 used 3 45's on each side and went up each set
tricep pushdowns: 3x10 w/whole stack
rolling DB tricep ext.: 3x8 w/40's
ME bench day (3/5/07)
2 board press w/shirt: 465x3, 495x3, 505x3
kettlebell extensions: 10,10,8 used 24kg bells
DE bench day (3/8/07)
speed bench: 8x3 w/purple bands doubled and 135 lbs. bar wt.
one arm DB bench: 3x5 w/100 lbs.
kettlebell incline: 3x6 w/28kg bells
band tri. extensions: 3 sets to failure w/green band
played around with some 4 board presses, but nothing to really write down. just playing around. did a weak 405x1, but VERY UGLY! LOL.
ME bench day (3/16/07)
1 board w/shirt: 475x1 (denim), 475x2, 480x2-3almost (switched to titan katana on last two sets)
raw 4 board press: 425x3x3
kettlebell work at home during the day
DE bench day (3/18/07)
speed bench: 255x3x8 wt. only
one arm DB press: 100x5x3
Hammer incline: 3x5 Heavy
Tricep pushdowns: 3x10 whole stack
jm press: 95x10x3
ME bench day (3/21/07)
1 board press w/shirt: 475x2, 490x2, 500x2
overhead press (strict military style): 10, 8, 5, 5 (used different wts.)
green band pushdowns: 20, 15, 15
DE bench day (3/25/07)
overhead presses: 135x5, 145x3, 155x3, 165x1
one arm DB press: 100x5x3 sets
Hammer incline: 3x5 w/3 45's and 1 25 on each side
tricep pushdowns: 3x10 whole stack
JM presses: 115x8x3 sets
ME bench day (3/28/07)
Shirt work: 425x2, 450x2, 475x2(both touched), 500x1 (touched and push EASY!!!!!!!!!!!!!!!!!!!!!!!!!!!)
kettlebell tricep ext.: 24kgx10x3
stopped there.
DE bench day (4/2/07)
overhead press: 95x6, 145x3, 155x3, 160x1
one arm DB press: 3x5 w/100 db
kettlebell incline: 3x8 w/28kg bells
band tricep pushdowns: 25, 14, 14
JM presses: 115x8, 125x8, 125x8
I am happy.
ME bench day (4/5/07)
warmed up with kettlebell swings and snatches
raw bench: 135x10, 245x5
shirt bench: 425x2 w/2 board, 450x1 w/1 board, 475x1 w/1 board, 500x1 w/no board (think I touched, but could not tell)
kettlebell tri. extensions: 24kg bells 3x8
green band ext.: 25, 14, 14
DE bench day (4/10/07)
overhead press: 135x5x3sets
one arm DB press: 100x5x3sets
green band tri. pushdowns: 30,20,16
JM presses: 115x10x3sets
THE LONG ROAD (ABOUT 5 MONTHS) IS OVER!!!!!!!!!!!!!!!!!!!!!!!!
NEXT STOP: Aanother fed NATIONALS & A 500+ BENCH!!!!!!!!!!!!!!!!!!!!!
ME bench day (4/19/07)
3 board w/shirt: 475x3, 495x3, 515x3, 535x1 PR!!
close grip bench: 275x3x3
Tri. pushdowns: 3x12 (whole stack, like 215 it said)
DE bench day (4/22/07)
overhead press: 135x5x3
one arm db press: 100x5x3
hammer incline: 8,8,7
tricep pressdown: 3x10
jm presses: 135x6x3
ME bench day (4/26/07)
warmup: barx10, 135x8, 225x5, 315x1
added shirt (single F6)
2 board: 485x3, 515x2
1 board: 505x1, 510x1
Raw 4 board: 315x10, 365x6, 405x0
jm presses: 315x8x3 sets
DE bench day (4/30/07)
Standing overhead press:
115x5
135x5
145x3
155x3
165x2 (new pr)
one arm DB press: 3x5 w/100
Hammer incline: 8, 8, 6 (used 3 plates on the first, added a 25 on the second, then a 35 on the last, again a pr on the last set)
Cable pushdowns: 3x10 (205/whole stack)
elbows out to side extensions: 3x10 w/45's
ME bench day (4/3/07)
Warmup
added shirt (used my 1-ply katana this week. will use it the rest of the time)
2 board: 495x3
1 board: 505x2, 515x1
full range: 500x1 (no touch, but close)
4 board RAW: 335x6, 385x4, 400x4
JM press 3x8
green band pushdowns 3x15
have videos of the 2 board work and full range and the 400 4 board, but will not be able to post them till tomorrow morning.
DE bench day (5/7/07)
standing overhead press: 3x3, 1x1 (pr with 175)
one arm DB press: 3x5 w/100
Rows: 3x10
hammer incline: 3x5 worked up to 4 plates on each side
lat pulldowns: 3x8
tricep pushdowns: 3x10
Tate press: 3x10
5/14/07
assistance day
standing overhead press: 3x5 w/135
seated rows: 3x8
Hammer incline: 3x5
Hammer lat rows: 3x8
tricep pushdowns: 3x10
Tate press: 3x10
Not too heavy. last workout before meet on Sat. felt real good and feel ready to get that 525 3rd attempt.
500 
Am still shocked at the way to came up when I pressed it up. VERY FAST! Chad
