T Nation

Westside For Skinny Bastards Part 3 Log


i just started this today. was very suprised with my bench. i was planning on working up to a 3 rep max of 145 because the most reps ive ever done on 145 was 3 like 2 weeks ago and the third rep i had help from a spotter. i did 105x3 fine today, then 125x3 easily, then 145x5!

Monday- Max. Effort Upper Body
Bench Press- (warmups of 55x3 105x3 125x3) 145x5
DB Press- 40x15, 40x10
Dumbbell Row- 45x8, 45x8, 50x8, 50x8
Superseted with
Rear Flies- 15x8, 15x8, 15x8, 15x8
Barbell Shrugs- 135x8, 135x8, 135x8, 135x8
Barbell Curls- 50x8, 50x8, 70x8, 70x8

I will start Tuesday workout today, will post my weights of how much i did tomorrow


Tuesday - Dynamic-Effort Lower Body
Box Jumps- 42 inch x 3, 42 inch x 3, 42 inch x 3, 42 inch x 1, 42 inch x 1, 42 inch x 3, 42 inch x 1, 42 inch x 3
Bulgarian split squats, front leg elevated- 12.5x8, 12.5x8, 12.5x8
45-degree hyperextensions- No Weights x 8, No weights x 8, No Weights x 8
DB Side Bends- 17.5x10, 17.5x10, 20x10, 20x10

Tuesday - Speed Training
1. 10-yard sprints – 10 sprints with 1 minute rest
2. 20-yard sprints – 6 sprints with 2 minutes rest
3. 40-yard sprints – 4 sprints with 4 minutes rest


Thursday - Repetition Upper Body
Bench Press- 95x20, 95x15, 95x15
Wide Grip Lat Pulldown- 40x12, 55x12, 60x12, 70x12
Superset with
Band Pull Aparts- 12, 12, 12
DB Military Press- 20x12, 20x12, 20x12, 20x12
Db Shrugs- 30x10, 35x10, 35x10
Superset with
Tricep Pushdowns- 32.5x25, 42.5x25, 42.5x25
Heavy DB Holds- 75x22sec, 75x30sec, 75x50sec