My Westside Program - Week 1, Day 1 - Speed Bench

Well I decided to start keeping track of my progress on this new powerlifting template I am trying out. This is going to be a quick post, but for the next week I will be getting more in depth on the routine and why I am doing it.

So my workout went a little something like this:

Well what a crappy way to re-start my routine. I forgot all my info on Speed day so i was winging it by memory. I don;t think I did to bad, bu twill be more focused in the days to come.


Deadlift
1 x 10 @ 135 lbs
1 x 10 @ 225 lbs
-warm up - remind me to work on grip

Speed Bench
8 x 3 @ 205 lbs
-no pause this time...just speed and explosion

Standing Miltary Press
1 x 5 @ 155 lbs
1 x 3 @ 155 lbs
1 x 5 @ 155 lbs
-beats me, i guess i focused less on that middle set

Lying DB Tri Ext - speed
3 x 10 @ 30 lbs
-meh too easy

Close Grip Cable Pull
1 x 10 @ 195 lbs
1 x 7 @ 195 lbs
1 x 9 @ 195 lbs

Tricept PD
3 x 8 @ 90 lbs

Weighted Decline Situps
2 x 8 @ 35 lbs

Back Neck Bridge
3 x 9
-blood where head rested...scared

Front Neck Bridge
1 x 9
-more blood stopped. Checked out scalp no blood..confused


My damn scalp still hurts. What gives? Got my cousin to check my scalp out...no blood, no cuts..maybe pimples? dammed if i know. Maybe i need Head & Shoulder Shampoo? lol