I had a training log on a different site and suddenly they shut the site down with no notice, so I am here to start a new one. I lift for strength using somewhat of a Westside method. Ive been meaning to enter a contest, but just haven’t gotten to it with family and all… Currently my raw bench is somewhere in the low 300s . My raw squat is around 400 and my raw deadlift is around 500. I am 6’-1" around 200 lbs.
2 Likes
7/3/2016
DE Bench
Speed bench plus bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1
135x3x9
Ultra CG bench
145x20x2
Incline Tate press
65s x 8 x 3
CSDB row
65s x 8 x 3
DB rollbacks
50s x 8 x 3
DB pullover
65x8
75x8
90x8
Reverse flies
5x30x3
Lateral raise
5x50x1
DB curls
50s x 8 x 3
7/8/16
Max Effort Upper
2 Board band press
BBx50
95x15
135x5
185x1
225x1
- doubled mini bands & 2 board
BBx5
95x1
115x1
135x1
155x1
185x1
205x1
225x1
250x1
285x1(PR)
(no bands)
225x18(PR)
JM Press
95x10
115x6
135x5
155x5
185x5
Lat shrugs
5x10
OH EZ bar extensions
75x10
75x10
75x20
Chest supported BB row
95x10
115x10
135x10
DB curls
50s x 8 x 3
7/9/16
Russian leg curls
BWx5x5
7/10/16
DE upper
Speed bench plus bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1
135x1
140x3x9
DB incline
60s x 20 x 3
Hammer strength dips
2 plates x 10
4 plates x 15
6 plates x 15 x 2
Pushdowns
1x30
3x10
CSR machine
3x20
DB curls
50s x 8 x 3
Band pull apart
Light band x 10 x 3
7/12/16
Max effort lower
Mid shin rack pulls
BBx20
- doubled mini bands
BBx5
135x1
225x1
315x1
405x1
465x1(PR)
Leg press
2 plates (total) x 1
4 plates x 1
6 plates x 3
8 plates x 5
10 plates x 5 x 3
Prone leg curls
3x10
Abs wheel
BW+25 x 10
BW+30 x 10
BW+25 x 10
Russian leg curls
5x5
7/14/16
Max effort upper
3 board press plus chains
BBx50
95x15
135x5
- 55# chains
BBx5
95x3 - 3 board
135x1
155x1
185x1
205x1
225x1
245x1
275x1
310x1(PR)
Chains off
225x21(PR)
Ultra CG decline
135x5
155x5
185x5
205x5
225x5
205x5
185x10
CSR machine
160x8
180x8
200x8
220x8
240x8
Reverse grip pushdowns
1x30
4x10
Pec deck
100x5
120x5
140x5
160x5
Hammer curls
50s x 8 x 3
Band pull apart
MM x 30 x 3
1 Like
Last week was deload, no gym at all.
7/25/16
DE upper
Speed bench with bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1
135x3x9 (all sets CG)
CG incline
135x20x2
Tate press
60s x 10 x 2
65s x 10
DB rollbacks
50s x 10 x 3
Pushdowns
6x10
Bench dips
3x20
Hammer curls
50s x 8 x 3
Band lateral raise
MMx10x3
Band front raise
MMx10x3
Band pull apart
MMx20x3
7/28/16
Max effort upper
Reverse band 2 board press (simulated shirt)
BBx50
95x15
135x5
185x1
225x1
- Reverse strong bands & 2 Board
315x1
365x1 - Reverse strong, light bands & 2 board
405x1
455x1
500x1
570x1(PR)
2 board press
225x19(PR)
Isometric bench press holds
2 inch off chest
BB x 5s x 5
6 inch off chest
BB x 5s x 5
10 inches off chest
BB x 5s x 5
Reverse band pull downs
S x 10 x 5
JM press
95x5
115x5
135x10x6
One arm rope pushdowns
6x10
Hammer curls
50s x 8 x 3
Band lateral raise
MMx10x3
Band front raise
MMx10x3
Band pull apart
MMx20x3
7/31/16
DE upper
Speed bench with bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1 1
35x1
140x3x9
DB incline
70s x 20 x 2
Incline Tate press
60s x 8 x 1
65s x 8 x 2
OH EZ bar extensions
75x10x3
EZ bar pullover
75x8x3
Reverse grip pushdowns
6x10
Bench dips
2x20
Hammer curls
50s x 8 x 3
Band lateral raise
MMx10x3
Band front raise
MMx10x3
Band pull apart
MMx20x3
Russian leg curls
3x5
8/2/16
Max effort lower
Equipped squats
BBx10
135x5
155x1
175x1
185x1
205x1
225x1
- Inzer Leviathan
315x1
365x1
405x1
455x1
490x1
Standing calf press
2x20
Russian leg curls
5x5
8/4/16
Max effort upper
Reverse band 3 board press
BBx50
95x15
135x5
185x1
225x1
- reverse strong bands
315x1
365x1
405x1
455x1
520x0
495x1
485x1
3 board press
230x20
Isometric bench press holds
2" above chest
5s x 5
6" above chest
5s x 5
10" above chest
BB floor extensions
BBx30
65x8
95x8x5
DB rows
90x10x4
One arm reverse grip pushdowns
3x10
Straight bar pushdowns
3x10
Alternating DB curls
50s x 8 x 3
Band lateral raise
MMx10x3
Band front raise
MMx10x3
Band pull apart
MMx20x3
8/7/16
Dynamic effort upper
Speed bench with bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1
135x1
145x3x9
Ultra CG bench
145x20x2
OH BB extension 12x12
BBx30
65x12x5
85x12x2
65x12x5
CS DB row
80s x 8 x 3
DB pullover
80x8
90x8
100x8
Rope pushdowns
3x20
CG pushdowns
3x6 + 10s hold
Rope hammer curls
3x8
PB forearm curls
3x20
Landmine press
1 plate x 6
2 plates x 6
3 plates x 6
Bench dips
3x20
8/9/16
Max effort lower
Deadlift from 2" blocks
BBx20
- 120# chains
135x5
225x1
315x1
405x1
455x0
Leg press
warm up
6 plates x 20 x 3
Hip abductions
3x15
Abs wheel
1x10
+25# x 10
+35# x 10
Russian leg curls
3x5
8/11/16
Max effort upper
2 board press with chains
BBx50
95x15
135x5
185x1
- 55# chains
BBx5
95x1
135x1
185x1
225x1
245x1
275x1
305x1(PR)
2 board press
225x20 (PR)
JM press
BBx10 95x6 115x6 135x6
140x6 145x6 150x6 155x6
160x6 165x6 170x6 175x6 155x6
CG chin ups
4x10
Reverse grip pushdowns
6x10
Alternating DB curls
50s x 8 x 3
External rotation
1x50
8/15/16
Dynamic effort upper
Speed bench with bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1
135x3x9
DB bench
75s x 20 x 2
Incline Tate press
65s x 8 x 3
DB rollbacks
55s x 8 x 3
CSR machine
200/220/240/240x8
DB lateral raise
3x10
DB front raise
3x10
DB reverse flies
3x10
Hammer curls
50s x 8 x 3
8/16/15
Max effort lower
Box squats with bands
Parallel box
BBx10
95x10
135x10
185x3
225x3
- choked strong bands
BBx3
135x1
185x1
205x1
225x1
245x1
275x1
300x1
45 degree back extension holding BB
135x8x3
Quad extensions
12x12
Russian leg curls
3x5
8/18/16
Max effort upper
3 board press with bands
BBx50
95x15
135x5
185x1
225x1
+doubled monster mini bands
BBx5
95x1
135x1
155x1
185x1
205x1
225x1
235x1
245x1
255x1(PR)
3 board press
235x20(PR)
Isometric bench press
1" above chest: 5s x 5
4" above chest: 5s x 5 x 2
BB floor extensions
BBx20
65x6
95x6x3
100/105/110/105/100x6
95x12
V-Bar pushdowns
6x10
Band lateral raise
3x15
Band front raise
3x15
Band pull apart
MMx20x3
Deload time.
8/31/16
Max effort lower / dynamic effort upper
Reverse band deadlift from 6" blocks
BBx20
135x5
225x1
- reverse strong bands
225x1
315x1
405x1
495x1
600x1
Speed bench with bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1
135x3x9
CG incline
135x20x2
OH EZ bar extensions
75x10x3
Russian leg curls
3x5
Hammer curls
50s x 8 x 3
External rotation
1x50
9/3/16
Max effort upper
Reverse band 2 board press (simulated shirt)
BBx50
95x15
135x5
185x1
225x1
- Reverse strong bands & 2 Board
315x1
365x1 - Reverse strong bands, light bands & 2 board
405x1
455x1
500x1
545x1
570x1
545x1
500x1
2 board press
230x20 (PR)
Isometric bench press holds
2 inch off chest
BB x 5s x 5
6 inch off chest
BB x 5s x 5 x 2
OH hammer grip extensions
75x8x3
One arm reverse grip band pushdowns
Mx30x3
Alternating DB curls
50s x 8 x 3
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
9/6/16
Max effort lower
Reverse band box squats
BBx10
95x5
135x5
185x1
225x1
- reverse strong bands
315x1
365x1
405x1
455x1
495x1
550x1(PR)
45 degree back extension holding barbell
135x10x3
Standing pulldown abs
3x10
Russian leg curls
5x5
9/8/16
Max effort upper
Reverse band 3 board press
BBx50
95x15
135x5
185x1
225x1
- reverse strong bands
315x1
365x1
405x1
455x1
520x1 felt a twinge in my left pec locking this out
495x1 pec still felt off so I shut down any further benching movements (pec felt fine next day)
CS DB row
70s x 10 x 3
70s x 8 x 3
V-bar pushdowns
10x10
Band lateral raise
MMx15x3
Band front raise
MMx15x3
Band pull apart
MMx20x3
Hammer curls
50s x 8 x 3
9/12/16
DE upper
Speed bench with bands
BBx50
95x15
135x5
- doubled mini bands
BBx5
95x1
115x1
135x1
145x3x9 (my pec still felt a little twingie after a few sets so I canceld DB incline)
JM press
95x20x4
CSR machine
245x8x3
Reverse grip pushdowns
3x20
Concentration hammer curls
35x20x3
Band lateral raise
3x15
Band front raise
3x15
Band pull apart
MMx20x3
9/13/16
Max effort lower
Deadlift from pin 1
(plates 8" off floor)
BBx20
135x5
225x1
- doubled mini bands
135x1
225x1
315x1
405x1
470x1(PR)
Leg press
2 plates x 3
4 plates x 3
6 plates x 20 x 3
Abs wheel
(Kneeling)
BWx10
25x10
35x10
45x10
Russian leg curls
3x5
DB shrugs
50s x 100
9/16/16
Max effort upper
3 board press with bands
BBx50
95x15
135x5
185x1
225x1
- doubled mini bands & 3 board
BBx5
95x1
135x1
155x1
185x1
205x1
225x1
250x1
285x1
3 board press
235x20
Incline Tate press
60s x 8 x 3
65s x 8 x 3
60s x 8 x 2
CG pullups
4x8
Pushdowns
3x20
Alternating DB curls
50s 8 x 3
9/19/16
DE upper
Speed bench with chains
BBx50
95x15
135x5
+120# chains
BBx5
95x1
115x1
135x3x9
Ultra CG bench
145x20x3
Ring dips
3x10
One arm rope pushdowns
3x20
CSR machine
150x20x3
EZ bar curls
80x8x3
9/20/16
Max effort lower
Box squats with chains
BBx10
135x10
- 120# chains
BBx5
135x1
185x1
225x1
275x1
300x1
340x1
315x1
BB shrugs with chains
- 120# chains
135x10
225x10
315x10
Pulldown abs
3x10
Reverse seated calf press
3x10
Russian leg curls
1x5
1x8
1x10
Swiss ball reverse hyper extension
3x10