Monday, 11/3
Start of a new CAT bench cycle:
Upper Body ME
Bench Press (2 minute rest)
45x12
95x6
6x165x3
Floor Press (2 minute rest)
185x5
2x185x3
1-Arm Overhead Dumbbell Extension (45 second rest)
30x15
30x12
30x10
30x4 (right arm only)
Hammer Strength Row (30 second rest)
3x90 per side x10
Rope Face Pull (30 second rest)
3x40x20
Side/Front Raise (60 second rest)
2x10x10
Rope Pulldown Crunch (less than 30 second rest)
3x60x15
Deloading on the bench press, pretty easy. The floor press still feels weird as hell, like I should be able to move way more than I am. Maybe I shouldn't be doing it after bench, and should leave it until I start a more traditional Westside ME day and use it as a core exercise and not accessory work.
I threw an extra set of extensions on my right side as it seems to be a bit weaker than the left. I'm going to keep working the unilateral training at least 1-2x/week until it comes up to par.
The front/side raises are pretty brutal. I haven't seen anybody else really do them, but I'm sure someone else has thought of it before me - start a lateral raise, then bring the hands together at the top, then lower, then do a front raise and reverse the movement. Hits all 3 heads in a short time.
Got Westside's Book of Methods in the mail on Saturday and have read about half of it. A lot of the more important stuff is repeated a lot, but it doesn't seem like you'd read it through and then need extra clarification on much. Louie pretty much beats the system into your head page after page. I like it, it was definitely worth the $50 for me. I also want to check out some of the stuff he references, like Supertraining and some of the Russian stuff.
