T Nation

SS and Westside


#1

Ok, so I'll be mix-matching Westside and Starting Strength. The reason being my legs/abs are as weak as a 9 year old girl but my upper body is just one of a pathetically weak grown man.

I'm 5'1. Have osteogenesis imperfecta and had some realy fucked up imbalances that needed to be corrected. As a kid I was WAY sedentary.

I've started a couple of years ago. I SUCKED to the infinite when I started. Had some surgeries to remove a couple of plates I had left from my childhood. Only one left is a plate between my radius and ulna. So fuck it.


#2

06/12/12

Dynamic Effort upper
Bench Press
45x5
65x5
95x3
115x10x3

Tate Press
ALOT all I care is feeling my tris.

JM Press
work up to 95x8

BTN Press
45x12
65x10

More extensions

07/12/12

Squat
45x5
65x5
95x5
110x5x5

Back Extensions
x10,8,6

Standing crunches
Don't remember, all I care is feeling the abs

FINALLY FEELING MY STUPID HAMSTRINGS

I used to hate squats, but now that I seem to progress and my hip flexors are as flexible as an octagenarians, I feel really good actually.
Had problems a while ago with 65 pounds. Fuck, when I started I COULDN'T do a stupid BW squat.
And weighted about 20 kilos less, which all went to my lower chest, lats and biceps. I know, fucking stupid.
Fuck...
But really happy for my triceps which are SORE. At last...


#3

07/12/11

Max Effort Upper

Floor Press
45x5
65x5
95x5
115x3
135x3
155x3
185x3
205x3
215x1 (FUCK, wanted 3)

JM Press
45x12
65x10
95x10
105x10

DB Bench (Immediately after JMs)
50x32

Face Pulls
Like...A fucking lot of reps. Going for dA pUmP


#4

08/12/12

Squat
45x5
65x5
95x5
115x5x5

Back Extensions
x12,12,10

DB seated cleans
5x many, many, many

Pinwheelesque curls
35x15
40x6

Sit-ups
x8,8,8,8


#5

11/12/12
Linear Periodization Squat
Sooo
45x5
65x5
95x5
120x5x5

Back Extensions
x15,12,12

Sit-ups
x10,10,10,10

DB alt curls
20x10
30x8
40x4 long time not doing these =(

So, my forearm is acting up, dunno why. I'm kinda bothered as I've a plate left in there. Plus the little bump of the plate feels kinda weird lately.
But fuck that. Anyway, I ain't going to get all pussy on this.


#6

Ok, I feel the need to write some stuff down.
These are my short term goals
275 Bench
315 Squat
405 Deadlift

For the bench I need to get shit strong on my weak-ass triceps and on my upper back.
On the Squat. Fuck, just depussify my lowerbody, same for the deadlift.
I will get this shit done in a year. Fuck shit if not.

My plan for the squat is keep progressing on the 5x5 linear thing until it stops working, but by the feel of it, it will for a good time, which makes me quite a happy man =).
My plan is. 5x5 until progress stops. Then move to 5x3 and keep riding it.

I will get this goals... For fuck I will. And then for the next goals.

Here is the deal. I WILL GET STRONG.


#7

12/12/11

Dynamic Effort Upper
45x5
65x5
95x5
115x3x10

Tate Press
20x15
25x12
30x30

V Extensions
40x15
70x15,15,15

DB Shrugs
20x15
30x20,20,15


#8

Linear Periodization squat
45x5
65x5
95x5
125x5x5

Back Extensions
x15,15,15

Pinwheel curls
20x12
30x8
40x11

Sit-ups
x12,12,10,8,8

Happy, looking foward to making more progress =). Slowly inching towards it.


#9

Max Effort Upper

Floor Press
45x5
65x5
95x5
115x5
135x3
155x3
185x3
205x3
215x3 =D

JM Press
45x15
65x12
95x10
115x15

DB Press right away
50x33 (1 rep PR, sucked ass)

Rope Extensions
40x15
70x12,12

Lat Pulldowns
A lot of sets of 50 and 60, focusing on feeling the muscles.

Plate Rises
25x25,22,15

Nice I guess. Progress is progress, so fuck it I'm happy. Next week 220x3 on max effort I guess.
Inching towards strong...


#10

Dynamic Effort Lower Body
45x5
65x5
95x2x25

DB RDL
10x12,12,12,12,12

Chest Supported Rows
25x15
35x15
40x12,12,12

DB Shrugs
Da PuMp

Standing Sit-ups
dA pUmP

So, that was pretty much today. Change of plans, decided to try the Westside thing full.
One thing is, I'm learning how to use my body, thats the reason for the ultra-light weights.
As I'm writing this I still feel my hamstrings. Which is an amazing thing.
For Max-Effort it's gonna be something like 3x5 or some shit like that. Ramping up real slow, then 3x5, to get the volume.
Pretty sure this is going to progress real fast.
For fuck's sake, it has to. =)


#11

My fucking forearm hurts. Not sure if that stupid plate is causing torque at the bone, in which case it could snap and get nasty. Exposed fractures suck. Already happened to my femur... Motherfucker. I won't lie, I'm scared shit of snapping my forearm with that fucker inside.
And so, there are people that really have it bad.
Had to get that out I guess.

I hate pussy moments too...

Can't wait for Max Effort day


#12

12/18/11

Dynamic Effor Upper

Bench Press
45x5
65x5
95x3
115x3x10

Military Press
45x12
65x12
75x8,8

Tate Press
ALOT, pump

Rope Extensions
ALOT, crazy pump

Face Pulls
ummm, a bunch of sets, really focused on the external rotation part of the movement.

So, all in all, my triceps are growing, which is good =). My Max Effort movement is going up, so I'm doing something right.
Another thing, weird thing about my military Press. I'm focusing right now on getting the bar up over my head. I have gone to 135x10 but making it kind of a push foward/up movement.
My middle delts are weak beyond belief.
Nice pump I feel...


#13

Max Effort Lower Body

Back Squat
45x5
65x5
95x5
115x3
135x3
145x2,2

Goodmornings
45x10,10,10,10,10

Chest Supported Rows
25x10
35x10
45x10,8,6

Shurgs
ALOT

Sit-ups
x10,10,10,10

Felt the abs alot on the squats and on the goodmornings. I'm feeling my weakest points (As everything is weak) are the upper back, core, hamstrings and hips. So yeah, the whole posterior chain is fucked.


#14

12/20/11

Extra Workout

Pull-throughs
5x10

Box Squats
Light Barx10x6

Sit-ups and side bends
ALOT

So, next week I'm going to keep the pull-throughs and work up to 10x10 on the box squats, that is to practice the form.
Meaby the day after dynamic lower I'll give the 10x10 light box squats a shot.
My hamstring were shot with what...a 25lb bar? Fuck.
10x10 next extra workout.


#15

Max Effort Upper Body

Floor Press
Work up to
225x2 (Had 3, but my spotter was about to grab the bar when I shouted "No, no, no", so he confuzzled up and I lost my groove. But FUCK, was it easy the first one. In the eccentric of the second rep It was WAY to slow, as I had lost the tightness I had. FUCK FUCK FUCK FUCK)

JM Press
45x10
65x12
95x10
125x13

DB Bench
50x39 =)

Rope Extensions
60x15
80x15,15

DB Rows
Da PuMp

EZ Curls
45x15
65x12,10,5
45x8

Overall, great session. The bench is going up fast. Saddly is the third week with the floor presses, so I'll have to change exercises...Thing I'll worry for in a week.
My triceps are getting stronger.
This Westside thing is AWSOME.
Can't wait to hit 3 plates on the bench.


#16

12/22/11

Extra Workout Upper

Bench Press (Working on form)
45x5
65x5
75x5,5,5,5,5,5

BTN Press
45x10,10
65x10
45x10,10

Lat Pulldowns
35x12
70x12,12,12

Tricep Rope Extension
40x53 (going to work up to 100)

External Rotator shit.
ALOT

Plank till abs pumped up

So, pretty much techinque and pump stuff.