Hi all! long time T-Nation reader, but this is my first post.
I just today started doing an augmented westside program with my training partner. It will follow WS4SB3 pretty closely at first and evolve from there.
Anyway about me, I’m 27 191 and 6’1". Been lifting on and off since high school, and pretty regularly the last year and a half. Goals are to put on some mass and strength by summer. I’d really like to be able to bench 285 by my b-day in May. I’ll also be looking to get my bf% below 10% by summer so I’ll slowly be increasing my conditioning work through the next 3 months.
Not sure where my exact maxes are right now, but I’ll be getting 3rp and 1rp maxes as we go. My previous maxes are-
Bench - 255
Squat - 335
Weighted pull up~+45*5rps
Will be using the box squat, raw bench, weighted pull-up, and deadlift as indicator exercises.
Here was todays W/O - ME Lower
Box squat - 1356, 1655, 1855, 2253, 2753, 2903
SL BB step up - 6512ea, 8512ea, 85*10ea
Pull throughs - (80*12)2, 9012
Ab circuit *3
W/O went well, although the BB step ups kinda sucked by the 3rd set… I was kinda sucking wind. All in all we didn’t push it too hard today. My lifting partner is very close to the same strength for lowerbody so that worked out really well.