MAX EFFORT UPPER (Cycle 3 Acc Week 4)
Toes to bar
Bw x 5 x 3
Wide grip pulldowns
30 kg x 25
40 kg x 25
Side laterals
4 kg x 25 x 2
Close-ish bench to pussy pad
20 kg x 15 x 2 ss with band pull aparts
40 kg x 8 ss with band pull aparts
Added pussy pad
60 kg x 5 ss with band pull aparts
80 kg x 5
90 kg x 5
95 kg x 5
100 kg x 4 Form was shit.Arch wasn’t on point and wrists were a bit bend.Why do I always do make things harder for myself.If I arched properly and kept my wrists straighter I’d easily press them for a 5th one
Didn’t wrote down anything else from this workout
I’ve noticed that every time I have an incline press as a max effort movement I feel weaker the next workout,which makes sense given how light the weights are.So I’ll only use some incline or overhead press as a max effort variation at the end of my Acc blocks as a form of deload.Also I’ll do them either feet up or straight out
Mini workout
100 rep band pushdowns
30 rep band overhead extensions
100 rep single arm band underhard row
100 rep hip thrusts
MAX EFFORT LOWER (Cycle 3 Acc Week 4)
Hanging leg raises
Bw x 12 x 2
No pulldowns cause every machine was being used
Hamstring curls
25 kg x 20
30 kg x 20
High bar good morning
20 kg x 20
40 kg x 20
Zercher pin deadlift (11)
20 kg x 10 x 2
40 kg x 8
60 kg x 5
70 kg x 5
80 kg x 5
90 kg x 5,1x2 I could have gone heavier but I left it there
I loved this movement.Tough af
Stiff leg deficit deadlifts (used 15 kg plates)
50 kg x 8
80 kg x 5
100 kg x 2
110 kg x 17
1 rep pr with the fatter bar
Cable medium parallel grip row to upper gut
25 kg x 15
50 kg x 10 x 4
Dumbbell paused shrugs
16 kg x 15 x 3
Mini workout
100 rep band pushdowns
30 rep band overhead extensions
100 rep band curls
100 rep band hamstring curls
Arms are looking thick (at least thicker than before.I’ll go buy a tape tomorrow and start measuring arms and legs weekly
Extra workout
Holds at a hanging leg position
Bw x 3 sets to failure
Various pull ups and chin ups
Bw x 1 x 12
Bench press
20 kg x 25 close-ish,25 regular
40 kg x 10 close-ish,10 regular
50 kg x 6 medium paused,6 regular paused
70 kg x 2 x 5 with a regular grip paused
Deadlift
40 kg x 10 x 5
Supinating bicep curls
8 kg x 20 x 2
Calf raises
20 kg x 20
30 kg x 20
Also I just bought a measuring tape
My arms are at a poverty 15.8 inches
My legs at 26.7 inches
Lat spread 45 inches
DYNAMIC EFFORT UPPER (Cycle 3 Acc Week 4)
Hanging leg raises to the sides
Bw x 8 x 3
Reverse close grip pulldowns
30 kg x 20
40 kg x 15
50 kg x 10
Side laterals
6 kg x 20 x 2
Bench press
10 kg x 30 cause there is an aerobic-crossfit style program at that time and they used EVERY REAL BARBELL
20 kg x 20 I got one thankfully
40 kg + bands x 6 x 2 + bands
60 kg + bands x 3
65 kg + bands x 3 x 12 with 3 different grips done with the fatter bar
Overhead press
20 kg x 10
30 kg x 6
40 kg x 3
50 kg x 12,6,4 (22 total) Now that’s a pr
Dumbbell incline extensions
8 kg x 20 x 3
14 kg x 7
Kroc row
10 kg x 20 x 2
20 kg x 10
30 kg x 6
40 kg x 12
EZ barbell curls
30 kg x 10 x 3
Mini workout
100 rep band pushdowns
25 rep band overhead extensions
80 rep band curls
100 rep band leg curls
DYNAMIC EFFORT LOWER (Cycle 3 Acc Week 4)
Toes to bar
Bw x 6 x 3
Close parallel grip pulldown
30 kg x 10
35 kg x 10
40 kg x 10
45 kg x 10
50 kg x 10
Leg curls
25 kg x 15
35 kg x 15
Deadlifts
20 kg x 15 conventional,15 semi sumo
60 kg + light doubled bands x 2,5
90 kg + light doubled bands x 2
110 kg + light doubled bands x 2 x 12
These were done with the fatter bar and the smaller 20 kgs,so around 1 inch deficit
Front squats
up to 60 kg x 9.Keeping my form on these seems so hard
Leg press
35 kg per side x 15 x 3
Shrugs with doubled bands
60 kg x 20,13,12
MAX EFFORT UPPER (Cycle 3 Acc Week 5)
Hanging leg raises
Bw x 6 x 2
Bw + band x 6 x 2 These felt nice
Very wide pulldowns
30 kg x 20
35 kg x 20
Side laterals
6 kg x 20
8 kg x 15
Seated pin press (6,6)
20 kg x 15 x 2 ss with band pull aparts
30 kg x 8 ss with band pull aparts
40 kg x 5 ss with band pull aparts
50 kg x 5 ss with band pull aparts
55 kg x 5
60 kg x 5
62.5 kg x 5
65 kg x 5 cheated a bit on the last one
70 kg x 1
60 kg x 2 x 3
I loved this press.It felt great to my shoulders and tris.I might use it as an accessory on my next accumulation block
Dumbbell floor press
8 kg x 20
18 kg x 10
30 kg x 25 So happy accumulation is almost over.I hate dumbbell floor press
Barbell extensions to chin top sets being ss with pushdowns with a band attached to the stack
20 kg x 10
30 kg x 6
40 kg x 11 Wuaaaaaaaaaaaaaaaaaaaaat ss 5 kg x 25
50 kg x 4 ss 5 kg x 25
T station row
0 kg x 20
10 kg x 20
20 kg x 10
40 kg x 10
50 kg x 10
30 kg x 15
I used some momentum to bring up some reps but I loved the deep stretch at the bottom
Hammer curls
8 kg x 10
18 kg x 8
14 kg x 10
12 kg x 10
Time to take curls more seriously.Some 16+ inch guns would fit me greatly
Mini workout
100 rep band pushdowns
100 rep band pull aparts
70 rep hip thrusters
70 rep band curls
Extra workout
Toes to bar
Bw x 7 x 2 These were too easy.My core’s really getting stronger
Pull ups and chin ups
Bw x 1 x 13
More pull ups to chin ups than last time and going higher.
Bench press
20 kg x 25 close grip,25 regular
40 kg x 10 medium grip
50 kg x 5 x 4 medium grip
Deadlift
20 kg x 10
40 kg x 8 x 3
60 kg x 2 x 5
EZ bar preacher curls
10 kg x 20
20 kg x 10 x 3 with different grips
Leg press calf raises
10 kg per sidex 25
30 kg x 25
40 kg x 25
I slept for like 12+ hours today so I’ll do max effort lower tomorrow
Mini workout
100 rep band pushdowns
35 rep overhead band extensions
50 rep single arm band curls
100 rep band ham curls
Then I measured my arms pumped and they were 16 inches.If I push my curls hard I’ll be at 16 inches cold soon
I loved this accumulation.Although there are some things I’d do differently
1.I find dimel deadlifts to be useless.I think some repetition work on blocks or romanians would benefit me way more
2.Some more leg work like a leg press or something will probably benefit me
3.I’ll start messing around with some direct forearm work.With only 13.8 inch forearms I could use some size.I don’t think it will mess with my recovery
4.I’ll try doing all or almost all my max effort work on the flat bench and see how that works out
I really loved bands and can’t wait for the int block to start
DYNAMIC EFFORT UPPER (Cycle 3 Acc Week 5)
Hanging leg raises
Bw x 12 x 2
Cable row with close overhand grip cause the one pulldown station was being used and the other broken
20 kg x 15
30 kg x 15
40 kg x 15
Side laterals
6 kg x 15 x 2
Bench press
20 kg x 15 x 2 ss with band pull aparts
40 kg x 6 ss with band pull aparts
40 kg + 2 bands x 6 ss with band pull aparts
60 kg + 2 bands x 3
70 kg + 2 bands x 3 x 12 with 3 different grips
The lactic acid training at the beginning of the cycle really helped my conditioning.At the 12th set I felt no fatigue at all
Also I used the fatter bar for this
Standing ohp
20 kg x 15
30 kg x 8
40 kg x 5
50 kg x 3
55 kg x 8,4,3(15 total) on the first set I paused every rep on my chest and topI think that pushing overhead presses will add to my bench
Incline dumbbell skullcrushers
6 kg x 15
10 kg x 25,17,17
Machine row at some weird machine that actually gives a good pump
50 kg x 15 x 5
Alternating dumbbell curls
8 kg x 10 x 3
Extra workout
100 rep band pushdowns
25 rep overhead extensions
100 rep high rows
50 rep band curls
100 rep seated band rows
DYNAMIC EFFORT LOWER (Cycle 3 Acc Week 5)
Not hanging leg raises
Bw x 15 x 3
Leg curls
20 kg x 22
25 kg x 22
Deadlift
20 kg x 10 conventional,10 semi sumo
60 kg x 3 x 2
60 kg + 1 doubled band x 2
90 kg + 1 doubled band x 2
115 kg + 1 doubled band x 2 x 10
140 kg x 2 I locked out the first one so fast and hard that I lost my balance.Looks like all the work I do with bands will have great carryover
Also these were done off a small deficit and with the fatter bar
Leg press
25 kg per side x 40,20,20,20
Cable low row
25 kg x 15
50 kg x 15,15,10,10,10
Barbell shrugs with doubled bands
20 kg x 20
40 kg x 20 paused
60 kg x 15 paused
80 kg x 15 shorter reps without pausing.I did it mostly to challenge my grip
MAX EFFORT UPPER (Cycle 3 Int Week 1)
Hanging leg raises with 2 sec pause at the top
Bw x 6 x 3
Parallel grip pulldowns
30 kg x 25
35 kg x 25
Side laterals
4 kg x 30
8 kg x 15
Medium grip bench press
20 kg x 15 close grip,15 medium ss with band pull aparts
40 kg x 6 ss with band pull aparts
40 kg + 2 bands x 6 ss with band pull aparts
60 kg +2 bands x 5 ss with band pull aparts
70 kg +2 bands x 1
80 kg +2 bands x 1
90 kg +2 bands x 1
95 kg +2 bands x 1
100 kg + 2 bands x 1 I misloaded the bar,tried top unrack it,got pissed,fixed it,pressed it
102.5 +2 bands x 1
105 +2 bands x 1
107.5 + 2 bands x 1
110 + 2 bands x 1
112.5 +2 bands x 1
115 + 2 bands x 1 got stuck in the middle and even moved down just a very tinny bit but nothing I can’t live with
100 kg +2 bands x 1 x 3
Pin press (6)
20 kg x 6
60 kg x 6
80 kg x 6
90 kg x 6
100 kg x 5 missed 6th
Dumbbell roll backs
10 kg x 12 x 3 Tris were dead after this
Barbell row
20 kg x 20
40 kg x 15
60 kg x 8
80 kg x 12
60 kg x 15,8 I wanted 2 sets of 15 but there was no way
Hammer curls
12 kg x 10 x 2
Mini workout
100 rep band pushdowns
100 rep band rows
50 rep band curls
100 rep band hip thrusts
Then I measured my arms while they were pumped and they were just above 16 inches
MAX EFFORT LOWER (Cycle 3 Int Week 1)
I wanted to get in and out quickly today cause I had class after so everything was rushed
Not hanging leg raises
Bw x 10 straight 10 to the left and 10 to the right all in one set
Reverse grip pulldowns
30 kg x 15
40 kg x 15
50 kg x 15
Leg curls
25 kg x 15
30 kg x 15
Bench squats
Some idiot was in the squat rack half squating up to 100 kg for half reps and bragging about it for 2 minutes each time so I did my first 4 sets on a regular bench cleaning the bar to my back
20 kg x 10 x 2
40 kg x 6 x 2
60 kg + 1 band per side x 5
80 kg + 1 band per side x 3
100 kg + 1 band per side x 1
110 kg + 1 band per side x 1
120 kg + 1 band per side x 1
130 kg + 1 band per side x 1
140 kg + 1 band per side x 1
150 kg + 1 band per side x 1
155 kg + 1 band per side x 1
160 kg + 1 band per side x 1
162.5 kg + 1 band per side x 1
140 kg + 1 band per side x 1 x 3
Rdls
I FREAKIN LOVED EM
20 kg x 10
60 kg x 6
100 kg x 6
120 kg x 6
130 kg x 6 Almost lost my grip for some reason.At this point I’m sure I’m gripping the bar wrong.I’m sure I could hit 140 kg which made me madder
Then a friend called and I had to leave.I might finish my accessory work tomorrow
Row machine
10,20,30,40,50 kg x 10 all in one set
Would that make it a quarter squat?
Lmao 
Writting while being hungry doesn’t work I guess
DYNAMIC EFFORT UPPER (Cycle 3 Int Week 1)
Toes to bar
Bw x 10,5 all paused at the bottom
Behind the neck pulldowns
30 kg x 20
40 kg x 20
Side laterals
3 kg x 40
Bench press
20 kg x 20 x 2 + 2 sets of band pull aparts
40 kg x 5
40 kg + 2 bands x 3
40 kg + 4 bands x 5
60 kg + 4 bands x 3 x 9 with 3 different grips
Paused close grip
60 kg x 5 I thought I’d throw it to the ceiling.Lol after band effect
80 kg x 11 Very happy with that.I touched some reps a bit high but still very happy
Dumbbell extensions
12 kg x 8 x 5
Kroc row
10 or 12 kg x 12
20 kg x 8
30 kg x 6
40 kg x 15 4 rep pr.I also lowered the bench I hold on to from 3 to 2.Very happy with that one
Dumbbell curls
12 kg x 10 x 2 alternating,1 hammer
MAX EFFORT UPPER (Cycle 3 Int Week 2)
A close friend of mine’s in the hospital so everything was done very fast.I also had only 3 hours of sleep or so
Hanging leg raises
Bw x 15 x 2
Wide grip pulldowns
25 kg x 20,30 kg x 15,35 kg x 10,40 kg x 5 all in one set
Side laterals
3 kg x 25
5 kg x 25
Floor press
20 kg x 20 x 2 ss with band pull aparts
40 kg x 10 ss with band pull aparts
60 kg x 5 ss with band pull aparts
80 kg x 2 ss with band pull aparts
90 kg x 2
100 kg x 1 fought the urge to do a second one
110 kg x 1
120 kg x 1 The spotter came to spot me on the front and came very close to the bar so I lost focus and didn’t went all the way down.So I almost immediately laid on the floor and did a second one without a spotter and with a solid pause.So
120 kg x 1 It was fast too.I probably had more in me.Holy shit 5-6 months ago I barely got an 110 kg x 1.That’s a 10+ kg increase in strength in 5-6 months.Bench progress is going great
100 kg x 5 cause I had no time for singles
Pin press (6)
60 kg x 5
80 kg x 3
100 kg x 3
105 kg x 3 Nothing special here,I just tagged it as a pr cause it’s the first time I go for a triple on that variation
Dumbbell extensions
12 kg x 15 x 2
Machine rows
Some reps
MAX EFFORT LOWE(Cycle 3 Int Week 2)
Worked up to a 180 kg pull AND MISSED IT.Looking back at my training I’ve been training like an idiot.No special exercises for the lower body and maxing on things like zerchers.Zerchers are a fine pulling movement but I’d get way more out of a real deadlift.I really need to re read westside book of methods and every louie’s article and think of my lower body training
Are you trying to set PRs on your ME days or just trying to strain as much as possible? One of the biggest issues I had when I tried running Westside was doing the former. It’s way to easy to keep chasing PRs and lose focus on the goal.
These days, I’m using the ME approach to my seated good morning day, and it’s really paid off to worry less about the weight and more about the strain.
I focus on putting in at least 2-3 heavy sets while keeping good form.If you look at my previous posts I never do more than 5 kg jumps on my main sets.I have a friend on the hospital so I’ve been eating almost nothing and sleeping around 3-4 hours the last days so that surely was a factor for my miss
That being said my approach to lower body days is stupid.At the beginning of this log I probably couldn’t move 110 kg(the 107.5 close grip was with a bounce and ass up.Also I suspect the weights on this gym where lighter) and recently I did an 115 kg with bands after many singles
I contribute a lot of this progress to small exercises such as extensions.I should have done the same for my lower body,which I didn’t.But that’s gonna change.I want to get legs too big to fit my jeans
