Westside Biatch...

[PumpinPaddy]

Ive already got 2 journals running, but ill start posting my workouts here so teens can check it out

Im doing a PL routine, based on westside, my schedule is

Mon: DE Squat/Dead
Wed: RE Bench
Thurs: ME Squat Dead
Sat: ME Bench

ive made good progress so far, check out my other journals if you want to know more - ill start posting my workouts from tomorrow


Journals
http://forum.bodybuilding.com/showthread.php?t=110608191
http://forum.bodybuilding.com/showthread.php?t=112639291

[user787877877]

First!!!

I demand pics of ur town.. NOA!! (srs)

[PumpinPaddy]

First!!!

I demand pics of ur town.. NOA!! (srs)

lol - why?

brb findin some....

[samsuperjew5]

i wanna do westside.......

i guess i'll have to wait for linear progress to stop :(


looks like fun though :(

[PumpinPaddy]

i wanna do westside.......

i guess i'll have to wait for linear progress to stop :(


looks like fun though :(

yup, its pretty fun

you can be pretty creative and flexible which i like, although i intend to start some sort of russian programme in a few months

[user787877877]

lol - why?

brb findin some....

Ur in Ireland...**** is beautiful IMO.

[BoxingAthlete08]

any reason why u do RE bench instead of DE?

[PumpinPaddy]

any reason why u do RE bench instead of DE?

Yup, i have a journal running in the pl section, and a guy who is more experienced than me recommended it, and i looked up a few articles on elitefts and jim wendler also said it would be better for someone like me

basically, my bench is weak, and RE bench is more effective, basically it will bring strength and size, which i need desperately for my chest
DE is more for building bar speed, which isnt really ssomething i need to focus on right now

Heres the post the guy made

Yes. but there are several reasons.

Repetition effort is mainly for hypertrophy and conditioning. Which will naturally lend itself to strength gains, not only from increased size and capacity but just from the simple fact that busting ass makes you stronger.

Also there is no point in training for explosiveness when the explosion is a cherry bomb. For the most part DE isnt really designed for raw lifting in the first place, and even then I think a good rule of thumb is that unless your using 200+ pounds its just a waste of time.

Also your main concern right now SHOULD be putting on size because at 6'3" and 200 pounds your pretty damn small.


ill have a look for the article and post a link

[PumpinPaddy]

and for clownbaby, heres a pic of the mountains i can see from my bedroom - not my pic, but you get the idea :p

http://tcs.ireland.ie/dataland/TCSImages/41924_Cooley_Mountains.jpg

[Caseyface]

I hate you. I went to Belfast, dublin and county down 2 years ago.
I can has your guest room?

[PumpinPaddy]

I hate you. I went to Belfast, dublin and county down 2 years ago.
I can has your guest room?

lulz - ill do a swap with you - i cant wait to go and live in the US

[PumpinPaddy]

Notes
- Happy with this workout, benching was solid, my arch and technique is improving every week. My chest is also growing much better than ever, even though bench / bench variations are the only chest exercises im doing.
- I cut back on the sets, because last week i was burnt out for the rest of the session after 7x7. On 158, i stopped at 15 reps, which was about 1 or 2 short of failure, because i still had 3 sets to go - maybe i should have done it last.
- The 105x7 on db rows was a PR for me.
- ME deads tomorrow - cant wait, ill be disappointed with anything less than 440, 450 is the goal.

Workout

RE Bench
45lbs x 12
90lbs x 10
110lbs x 7
110lbs x 7
158lbs x 15
170lbs x 7
175lbs x 6
180lbs x 5

CGBP
140lbs x 8
150lbs x 6
165lbs x 5
165lbs x 4

One arm DB rows
95lbs x 10
105lbs x 7
75lbs x 20

Seated OH press
120lbs x 8
135lbs x 6
150lbs x 3

Dips
BW x 20

- Stretching

[PumpinPaddy]

Notes
- Woot!!! Awesome workout - got 2 deadlift PRs. This was the first real test of my westside programme, as I hadnt deadlifted since mid November, but Ive been doing loads of lower back and ham work. Back then I got 420 x 2, today i pulled 452 with some to spare, so things must be going ok.
- I have vids of 405, 420, 435, 452 and some GMs, although some are pretty poor quality because my cameraman vanished after 405. Ill post them up when they upload.
- The foot rests for the GHR were broken, so I did some pullthroughs

Workout

Deads
135lbs x 8
225lbs x 5
270lbs x 4
315lbs x 3
380lbs x 2
405lbs x 1
420lbs x 1
435lbs x 1
452lbs x 1

Good Mornings
110lbs x 8
130lbs x 7
140lbs x 6
150lbs x 5

Leg Press
550lbs x 8
595lbs x 4
440lbs x 15

Pullthroughs (Cable)
110lbs x 8
110lbs x 8
110lbs x 8

Cable Crunches
110lbs x 12
110lbs x 10
110lbs x 10

- Stretching

[PumpinPaddy]

ok, heres the vids

on the 405 dead, it looks like my back is a little rounded, but im pretty sure its just where my shirt bunched up over my belt

also, i just realised how gay the music my gym plays is - i had disturbed turned up full blast to drown it out :D

405 dead
ghC9wVy-nZQ

452 dead
c2BjHhFASC0

140x6 good mornings
0PoZg5Juk6s

[gobbles]

nice pulling, you dont bend at the knees at all in your good mornings

[southbankwulf]

nice pullin, i got check this log more often!

[PumpinPaddy]

nice pulling, you dont bend at the knees at all in your good mornings

thanks, i tried to keep them a little bent, but i find it hard to balance

im pretty new to them, so maybe it will improve after a while

[PumpinPaddy]

nice pullin, i got check this log more often!

thanks bro, your lifts are awesome, esp for your age

[rdrb]

Are you doing WS4SB? Just wondering, because that's what I'm probably going to do.

[PumpinPaddy]

Are you doing WS4SB? Just wondering, because that's what I'm probably going to do.

no, its more of a westside powerlifting routine

following these guidelines
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii&cr=

[PumpinPaddy]

Notes
- Meh, this wasnt a great workout in terms of #s. I only got 232 for a single on towel press, i am really struggling when i get about 4" off my chest. I might take a different approach next week.
- I feel like a i got a good workout today tho, chest, tris shoulders and back are all pretty pumped.
- DB floor presses were pretty good, I wanted to go for 95'sx5, but i just couldnt get them into position. Also, I used the rear delt machine instead of DBs today, felt a lot better, one of the few machines i prefer over dbs

Workout

Towel Press
45lbs x 8
90lbs x 5
115lbs x 4
135lbs x 4
165lbs x 3
205lbs x 3
215lbs x 3
225lbs x 2
232lbs x 1

DB Floor Press
65's x 8
75's x 7
75's x 7
85's x 6

One Arm Rear delt machine
stack x 8
stack x 8
stack x 8

BB Rows
180lbs x 10
205lbs x 7
205lbs x 7

DB Flyes
40's x 10
40's x 10
40's x 10

[PumpinPaddy]

Notes
- Pretty good workout - i managed to put 5 lbs on the bar and take about 1 inch off the box, and I was really happy with my explosiveness and speed off the box.
- No PR today on SLDLs, but i got 275x5 again and managed to increase the weight on most of my other sets.
- Quads got a great workout from front squats, havent done them in a while, so the first set felt a bit weird.

Workout

DE box squats
45lbs x 8
135lbs x 6
180lbs x 4
220lbs x 2
275lbs x 2
275lbs x 2
275lbs x 2
275lbs x 2
275lbs x 2
275lbs x 2
275lbs x 2
275lbs x 2

Deficit SLDL
180lbs x 10
215lbs x 7
215lbs x 7
250lbs x 6
275lbs x 5

Front Squats
180lbs x 8
195lbs x 6
215lbs x 4

Reverse Hyper (one-legged)
125lbs x 8
135lbs x 8
135lbs x 7

Decline crunches
+45lbs x 12
+55lbs x 10

DB side bends
60lbs x 12
75lbs x 8

- Stretching

[PumpinPaddy]

Notes
- Solid workout, opted for DE bench today, bar speed was good, although form was the main focus today, widened my grip and it felt a lot better. I also tried out my wraps on the last set just to get a feel for them, and they seemed to make a difference with my lockouts - i have really skinny wrists, and the re-enforcement did seem to give me a bit of power on the lockouts.
- Ive got a crazy upper body pump going, i dont know why i bothered with bb workouts for so long, i seem to be getting better size and strength from this.

Workout

DE Bench
45lbs x 8
110lbs x 5
135lbs x 4
170lbs x 3
170lbs x 3
170lbs x 3
170lbs x 3
170lbs x 3
170lbs x 3
170lbs x 3
170lbs x 3

BNP
105lbs x 8
120lbs x 6
130lbs x 5
130lbs x 5

DB Extension
75lbs x 10
85lbs x 7
95lbs x 5
95lbs x 5

One Arm DB Row
85lbs x 8
95lbs x 7
95lbs x 7
75lbs x 20

BW Dips / Chins superset
17/10

[ShayThor1989]

Good lifts brah

[PumpinPaddy]

Notes
- Pretty crazy workout today. Firstly i forgot to bring shorts, even though i usually bring 2 pairs, and I had to work out in trousers and then walk home in them in the freezing cold - hypothermia ftl :P. Also it took about 30 mins for me to do 5 sets of GMs because i was talking to a bber who used to pl , he works in my gym - his best total was 1750 raw- learned a lot from him tho, so it was worth it.
- Set PRs on Box squats, lunges and GMs, pretty happy with that.
- GHR still broke so i done regular hypers instead

Workout

Box Squat
45lbs x 7
110lbs x 5
160lbs x 4
220lbs x 3
270lbs x 2
308lbs x 2
325lbs x 2
343lbs x 1
353lbs x 1

GM
110lbs x 8
135lbs x 6
145lbs x 5
155lbs x 5
165lbs x 4

Hyper
BW +45lbs x 8
BW +45lbs x 8
BW +45lbs x 8

Walking DB Lunge
75's x 10
75's x 10
75's x 10

Side Bends
75lbs x 9
75lbs x 9

Captains Chair
30lbs x 12
35lbs x 10

[PumpinPaddy]

Notes
- Awful workout - I cant believe I failed on 220 twice - my upper body is barely progressing, definately need to make changes.
- Other lifts were ok, but Im too pissed about the benching to care.
- To sum things up, the highlight of the workout was curling 45's x 6

Workout

Bench
45lbs x 6
90lbs x 4
135lbs x 4
175lbs x 3
205lbs x 2
220lbs x 0
220lbs x 0

DB Shoulder press
60's x 8
65's x 6
65's x 6
65's x 6

BB Rows
175lbs x 12
195lbs x 9
205lbs x 6

JM Press
110lbs x 8
145lbs x 7
160lbs x 6
175lbs x 4

DB Curls
35's x 10
45's x 6

[PumpinPaddy]

Notes
- V. good workout - i lowered the box squat height to about 2" below parallel, so i took 5lbs off last weeks weight in order to keep bar speed good. I noticed that the extra depth really hit my outer quads. Only bad thing was I was pretty tired by the last set - air conditioning was broke in my gym.
- Strong newbs in the gym today, i think the college beside my house has started up again, ive never seen so many people curl, no-one else was squatting though.
- Probably shouldnt have done the 280x4 on SLDL, it was pretty tough, took a lot out of me.
- Im really happy with my lower progress, just need to get upper to the same level

Workout

DE box squats
45lbs x 7
135lbs x 6
180lbs x 4
180lbs x 4
220lbs x 3
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2

Deficit SLDL
180lbs x 8
220lbs x 7
220lbs x 7
250lbs x 6
280lbs x 4

Reverse Hyper(one-legged)
135lbs x 7
125lbs x 8
125lbs x 8

Leg Raise
+15lbs x 12
+15lbs x 12

Decline Crunch
+55lbs x 10
+55lbs x 10

BB Lunge
100lbs x 52

[PumpinPaddy]

Notes
- happy with this workout, no big numbers or anything, but ive pinpointed my sticking point on bench - its a shoulder issue. I sort of combined DE and RE today, with 4x6 paused bench, really light weight, trying to explode off my chest, but the explosiveness was lacking, once i got it a few inches off my chest, it was fine
- hit a PR on Db rows, 105x5, form wasnt perfect, because it was tough to kee the DB straight.

Workout

Pause Bench
45lbs x 10
110lbs x 8
110lbs x 8
135lbs x 7
145lbs x 6
145lbs x 6
145lbs x 6
145lbs x 6

Seated OH Press
115lbs x 8
125lbs x 6
135lbs x 5

JM Press
125lbs x 8
150lbs x 7
160lbs x 6
170lbs x 5

DB Rows
85's x 10
95's x 8
105's x 6
75's x 19

DB Incline
55's x 10
55's x 10

[PumpinPaddy]

Notes
- Good workout today hit 3 prs in total. 337x2 on squats (in case youre wondering how i got 337, i usually use the spring clips, but my gym just got some 1lb collars, so it was 335(bar) + 2 (collars), so i used them on the last set). I had to grind out 335x1 on Dec.26, so a nice improvement there. Also got 175x5 and 185x4 on GMs.
- I wish I had my camera with me today, would have brought epic lulz. On 300x2, my shorts literally tore apart at the bottom of the first rep, not leaving much to the imagination, esp since i was wearing bright red boxers . And im pretty sure everyone noticed, it made an extremely loud noise, and then i had to walk the length of the gym with my boxers showing. :L


Workout

Squat
45lbs x 8
135lbs x 5
200lbs x 3
200lbs x 3
225lbs x 7
300lbs x 1
320lbs x 1
337lbs x 2

GM
125lbs x 8
145lbs x 7
165lbs x 6
175lbs x 5
185lbs x 4

Hyper
+35lbs x 10
+35lbs x 10

Walking DB Lunge
75's x 12
75's x 12
75's x 10

Prison abs
100lbs x 25?
125lbs x 18

Vertical Plank
125lbs x 60secs
135lbs x 60secs

[ShayThor1989]

Good lifts bro, how long have you been lifting?

[PumpinPaddy]

Good lifts bro, how long have you been lifting?

thanks man, ive been lifting (with a good programme, diet) since about Oct. 2007, although my progress wasnt great for the first few months

Ive been doing pl-style training for about 9/10 weeks now, and im seeing good results of it

[PumpinPaddy]

Notes
- good workout today, first time doing incline in a while, i was hapy with it, wasnt too far off 205, ill get it next week.
- got 105's x 5 on row again today, form was a lot better, ill go for 6 reps next day
- this was my last workout until tuesday, i have exams this week, ill still get all my workouts in, but itll be Tue/Thurs/Fri/Sat, which is a little awkward, but its only for 1 week

Workout

Incline BB
45lbs x 7
90lbs x 6
135lbs x 4
135lbs x 4
150lbs x 3
170lbs x 3
180lbs x 2
195lbs x 1
205lbs x 0

DB Extension
75lbs x 8
85lbs x 7
95lbs x 5
95lbs x 5

DB Rows
85lbs x 10
95lbs x 8
105lbs x 5
75lbs x 20

DB Shrugs
85's x 15
95's x 10
105's x 6

- Light Prehab stuff

[PumpinPaddy]

Notes
- Good workout, i was pretty tired after exams today, but i was satisfied with what i got done. I had to warm up a lot, i was really stiff having done nothing since saturday
- Dropped the weight down on box squats, i wasnt getting enough explosiveness off the box before, i was really powering off it
- No SLDLs today, im doing ME deads on friday, so I didnt want to go overboard on my hammies. I did pullthroughs instead (I didnt but in the weight for these, because the pulley at my gym is fcked up
- PR of 210x4 on front squats, got have gotten 5 or 6 easy tho

Workout

DE Low Box Squats
45lbs x 6
135lbs x 4
135lbs x 4
180lbs x 3
235lbs x 2
235lbs x 2
235lbs x 2
235lbs x 2
235lbs x 2
235lbs x 2
235lbs x 2
235lbs x 2

Pullthroughs
8
7
5
5

Front Squats
165lbs x 7
190lbs x 6
210lbs x 4

One legged Reverse hyper
135lbs x 7
125lbs x 7
125lbs x 7

Cable Crunch
25
15

Captains Chair
+30lbs x 10
+30lbs x 10

Stretching / Grip work