Thursday May 26 2011
RE Upper
BB Bench
225x20 (1 rep PR, finally broke that mental barrier)
275x8
275x7
DB seated unsupported OHP
55x6
60x6
65x6
70x6
EZcurl something supposed to look like a JM press
115x2x8
105x7
lat raises
20x3x12
Post Delts
3x15
Friday May 27 2011
ME Lower Body
High box squat about 2inches high
warmup
275x5
315x5
345x5
385x5
405x5
435x3
455x3
475x3
495x3
500x2 (wanted one, and the first flew up so went for 2 and got it clean)
I had phenomenal speed off the box
Goodmornings
145x8
165x8
185x8
205x8 (easy 1 rep PR, move up weight next time)
Machine Hack squat
315*x2x10
(what would be 315 on a barbell)
Neutral grip cable Rows
180x8
220x3x8 (More weight next time)
Ran out of time again… that sucks. HUGE squats tho so i’m happy. Really makes me wonder what I’d get if I broke in my squat suit.
Sunday May 29 2011
Need to start doing more cardio and sprints… and stretching. F.
Ran 1.8km- before breakfast forgot to time it.
Great going mate, you seem to be 100% focused. Gonna be following your progress!
[quote]ambivalence wrote:
Great going mate, you seem to be 100% focused. Gonna be following your progress![/quote]
Thanks alot, I pride myself on working hard and i find it hard to force myself to take a deload, something I’ve been working on, hope the dedication pays off on the platform!
[quote]clutz15 wrote:
[quote]ambivalence wrote:
Great going mate, you seem to be 100% focused. Gonna be following your progress![/quote]
Thanks alot, I pride myself on working hard and i find it hard to force myself to take a deload, something I’ve been working on, hope the dedication pays off on the platform![/quote]
Aye, I know the feeling. I’ve had “deloads” turn into over-the-top workouts of blood and sweat. Seems there’s some sort of point I always try to prove to myself, instead of being intelligent about it. Just look to the future and play it smart, you’ll come back better for it. I’m trying to teach myself to work out for the future, not for the day or week at hand.
[quote]ambivalence wrote:
Seems there’s some sort of point I always try to prove to myself, instead of being intelligent about it.[/quote]
Thats it right there. It appears we suffer from the same condition… Good luck with 5/3/1 and getting that knee in shape!
[quote]clutz15 wrote:
[quote]ambivalence wrote:
Seems there’s some sort of point I always try to prove to myself, instead of being intelligent about it.[/quote]
Thats it right there. It appears we suffer from the same condition… Good luck with 5/3/1 and getting that knee in shape![/quote]
Thanks, mate. I’m noticing there’s a long climb back up to the shape I used to be in. Working with low weights now and I’m pretty knackered come evening. Kids and work and a house I’m trying to renovate is playing its part 
Monday May 30 2011
ME upper
Reverse Band Bench /w Mini Bands (I think these bands were too light for my bench as they took off 30lbs or less at the bottom, the bar easily came to my chest)
warmup
275x5
295x5
315x5
335x3
355x3
365x1
385x1 (tiny bit of help at sticking point, bar started to drift towards my head, due to weak shoulders? anyone know why this happens?)
DB Floorpress
75x2x15
Dips
160x6 (25lba weight PR)
160x4
135x6
90x8
Cable tricep extension
80x4x15
facepulls
72.5x15
72.5x20
72.5x10
Tuesday May 31 2011
Awesome workout today! Not sure if its from coming off the deload early last week or because I didnt do back yesterday before my squat sets today, or maybe it was my nutrition who knows.
5/3/1 Squat
135x5
185x5
225x5
275x5
295x5
325x12 (Only got 315x11 last 5’s week!)
365x1 (felt like doing some singles, 365 went up no problem but I realized how gased I was after the rep set and called it quits)
SLDL
315x3x8 (Got all 8 but stalled abit in my weight progression, shoot for 4x8 with this weight next week)
Leg Press
3ppsx2x20 (so much burn…)
Weighted pullups
+60lbsx7 (first time adding 60)
+60lbsx5
+35x7
BWx15
Wide Grip Cable Rows
80x4x10 (add weight next week)
Had to quote this in here because I found it one of the most informative posts on T-Nation and I want to always be able to find it.
[quote]StormTheBeach wrote:
There is a lot of conflicting info on here and it seems like a lot of overcomplication on very simple concepts. I will lay it out to you as I understand it (which is pretty good because I am pretty sure I am the only one on here with the westside certification to my name).
A lot of people say to drop dynamic efforts for various reasons. This is not smart. I feel dynamic efforts are the most important aspect of the whole westside system. This is the only time you have to work on form in the main lifts and is the only way you can keep track of gains (via total work completed). Once you figure it out, you can predict what you are capable of at a meet based on what you did on your dynamic day. Thats a little to complicated for a beginner. Anyway, here is exactly what you are going to do:
Dynamic Speed Squats:
Week 1: 50% bar weight plus 25% band tension for 12 sets of 2 reps w/45s rest between sets
Week 2: 55% bar weight and then the same as above
Week 3: 60% bar weight, 25% band tension, 10 sets of 2 reps
Week 4: 50% bar weight, no bands, 6 sets of 2 reps (deload week)
When you get done with those go straight to Dynamic Deadlifts:
50% bar weight for 10 singles. Do this everyweek. Change the band tension, chain combination, or both every week. Week 4 is just straight bar weight for 5 singles
Next up pick 3 exercises that work points/muscles that fail first when you are near maximal weights. Those are your weaknesses so work the shit out of them. Advice Louie told me about sets and reps, do as much as you feel you need to do. I would suggest 5-6 sets of 10-20 on general exercises (GHRs, Hamstring Curls, Back Ext., whatever else) and 4-5 sets of 3-8 for specific exercises (Rack Pulls, Good Mornings, Pause Squats, basically anything done with a barbell).
After that, train abs. Very Very heavy. Stuff like leg raises with added weight, front squat holds for 5, 8, and 10 second max’s, fallouts with balst straps, or the god awful ab wheel.
For Dynamic Bench:
Always use 40% for 12 sets of 3 reps. Change the bar, bands, chains, whatever else you can switch up, every weeks. Same rules apply for assistance work.
These dynamic days should go pretty quick. Try to be done all of the main work in about 45mins.
Max Effort Lower/Upper:
Here is the fun part. Pick an exercise, work up to the heaviest weight you are capable of on that day for a single, then go do assitance work. It is not more complicated than that. Switch the exercise every week.
There are other programming aspects like how to seperate the actual phases of the system for optimal results but, you dont need to worry about those when you are just starting out.
Let me know if you have any questions and I should be able to answer them. Hope this helped.[/quote]
[quote] StormTheBeach wrote:
The easy answer is increasing weight on exercises you suck at.
The real answer is physics. Power= work/time. The more work you can perform in less time, the more powerful you are. This is why the workouts should last no longer than 45mins and GPP needs to be very highly developed. The strongest people on Earth are not strong because the lift the heaviest weights during training. It’s because they can handle the much more substancial workloads in a given amount of time. So, when is power developed? Dynamic day. 12 sets of 2 reps with 45s rest creates a shitload of power.
The next logical question is then, how do max efforts make you stronger? Like I said before: they don’t. This is were the ability to efficiently work comes into play. Work=Force*Displacement. This just means the amount of force you can exert and the distance that force is sustained. Basically, this is describing tension and muscular strain. More tension and strain over a certain distance(Max effort lifts)=more work=more power=more weight in a meet.
Thats about as general of a description as I can give for that. The general idea though is that strength is developed through a combination of ME, DE, and RE Methods(all things being equal, a larger muscle is a stronger muscle).
Just lifts Maximal weights to work on tension and strain, Submaximal weights as fast as possible, and use RE work to develop and add size to lagging muscles.
[/quote]
Thursday June 2 2011- I’m not a big supplement guy at all, pretty much just protein powder but one of my friends had some supplements he was gonna throw out so I took them to try out. Started taking Muscle Asylum Creadex last night and plan to follow it as directed. Just thought I’d make not of it in case I start to hulk it in the next month haha.
RE Upper- I think after reading STB’s post over in the powerlifting forum, this will be my last RE Upper day as I don’t feel as though I need or want anymore size in the upper body and am gonna follow his recomendations for DE days for the bench as close as possible.
In it being my last RE day, I was inspired to see how many max reps I could get at 315 so heres how it went.
Flat bench
Barx20
135x8
185x3
225x3
255x1
275x1
315x8 (+3rep PR) *Had to get a random dude to spot me, and let me tell you there was slim pickin’s on people I thought might be able to help me out today. Thank god I was smart enough not to ask for a liftoff. Anyways he helped me some on the FIRST REP! i gave him the wtf dude look and I got the rest on my own. Afterwards all he had to say was holy shit haha what a knob.
225x10
185x10
SOHP /w fat gripz
105x6
135x6
155x6
165x2 (pretty gased so i stopped here and did a drop set)
135x6
Feet elevated Narrow grip bar pushups- ala defranco /w fat gripz
Body parallel x35
Feet elevated hands narrower x20
“” “” x20
Supersetted- Sucked but I think I’ll keep doing it
Lateral Raise /w fat gripz 20lbsx3x12
Post delts with aerobic band x3x15
I’ve been moving for the past two weeks and it finally caught up to me, missed my first workout yesterday, but made it up today.
Saturday June 4 2011
ME Lower
Conventional Rack Pulls (about 2 inches below the knee, the only height I can use on these squat racks…)
135x5
185x5
225x5
275x3
315x3
365x3
405x1
Add doubled reverse mini bands at about elbow height)
405x1
455x1
495x1
515x1
545x0 (got it an inch or two above my knees and battled it for a while and it wouldnt move)
Zercher Squats (First time doing them and they murdered me, definately gotta keep doing them)
135x10
185x2x10
GMs
165x8
185x8
135x8
Neutral Grip Cable Rows
240x3x8
V-Bar Pulldowns (felt these exactly where it feels my back fails on deadlifts, gonna keep doing them)
180x3x8
Hanging leg raises
3x15
Sunday June 5 2011
1.8km run
Monday June 6 2011
3km rollerblade to school this morning
ME Upper
2 Board Press
185x3
225x3
Add 2 board
255x3
275x3
315x3
335x3
355x3 (1rep PR)
365x1
Dips
+160x8 (2rep PR)
+135x8
+90x8
+45x8
DB Incline
50lbsx3x15
Back Supported DB Shoulder Press
32.5lbsx3x15
Facepulls
72.5x3x15
3km Rollerblade Home
Tuesday June 7 2011
5/3/1 Squat Day
Squat
135x5
185x5
225x5
275x3
315x3
340x10
SLDL
315x3x8
Legpress
3pps+25 x1x20
Widegrip Pullups
+70lbsx5
+70lbsx3
+45lbsx7
BWx15
P.M.
Defrancos Dynamic warmup
Hill Sprints about 40* incline 20yards
Set of 5
Set of 5
Set of 2
Wed June 8 2011
Defrancos Dynamic Warmup
20yard shuttle x 6
3 cone drill x 5
Illinois Drill x 3
Thursday june 9 2011
DE Upper
Bench vs doubled minis
155x10x3 (all paused) 30sec break between sets
Standing OHP /w gripz
115x6
135x6
155x6
165x5
115x12
Tate Press
50lbsx4x10
SS-Lat Raises /w gripz
20lbsx3x12
SS-Post Delts
3x15
Shoulders are still weak as can be. After my dynamic bench i think I’m gonna follow 5/3/1 rep scheme for my OHP and see how that works out. Some slight discomfort in my left post delt region today…
Afternoon
3.75km run on treadmill for kin lab. 15minutes
Friday june 10 2011
ME Lower
Low box Squat
275x3
295x3
315x3
335x3
345x3
365x2 (failed on 3, woulda been a 10lbs PR)
Zercher Squat
225x4x8
V bar Pulldown
180x8
200x3x8
Tbar Rows
200x3x8
I think I was a littler worn down on my squats today from all the running Ive done this week
Saturday June 11 2011
1.8km run
Monday June 13
ME Upper
Narrow Grip bench
185x5
225x5
255x5
275x5
295x3
315x3
325x2
275x5
225x8
Dips with fat gripz
+160x8
+160x6
+135x8
+90x8
DB Incline
60x3x15
DB Shoulders
40x3x12
Facepulls
72.5x3x15