View Full Version : Westside newbie
09-12-2003, 08:51 PM
hey guys whats up. i just started westside training this week and im following the '8 keys routine' on the t-mag site. im 15 5'9" 151 lbs bench-155 squat-195 deadlift-250. i had surgery this summer on a hernia and didnt get to lift at all this summer, so i hope to get my weight and maxes up to decent numbers and then go to another meet. ive only been to 1 meet so far, and i really enjoyed it. anyways i wanted to start a log cause im kinda new to the westside training genre, and i wanted some opinions on my routine and how im doing. anyways here about the 4th session of westside training
9/12 DE Squat
Box Squat 10 sets of 2 with 105lbs (50 sec rest)
pull throughs 3 sets of 8 with 90 lbs
One leg squats 4 sets of 5 with each leg w/ only body weight
dumbbell rows 4 sets of 6 with 45lbs
barbell shrugs 3 sets of 15 with 165 lbs
my gym doesnt have a GHM machine or a reverse hyper so right now im subing in with pull throughs. if anybody has any other suggestions for exercises other than GHM i would be more than happy to hear them.
09-12-2003, 11:25 PM
Good job starting a journal. IM not to familiar with westside , gave it a shot and it didnt work well for me. Might work great for you on the other hand. Best of luck man, and there are alot of knowledgeable bros here to help you!
09-13-2003, 08:00 AM
Pull throughs are awesome...nothing wrong with using them as a sub for GHRs. YOu can also work in anything that hits your posterior chain: goodmornings, romanian deadlifts, stiff legged deadlifts, etc...
The thing I most often sub in for GHRs would have to be pull throughs though.
One thing about Westside training, is it seems so simple, and really IS, but we all seem to muck it up anyhow. So don't give up if things get rough...try to figure out what you're doing wrong and fix it. Read everything and then read it again a couple months later....it's amazing what new stuff you can glean after a while. Good luck with your training.
09-14-2003, 10:22 AM
I do GHRs on the seated calf raise machine, i stick the pad down as low as it will go, and wedge my legs under.
Pullthroughs are awesome as well though
The main thing to remember about WSB is that it's a learning routine. You can't plan it for the next 12weeks... you work on your weak points and adapt it accordingly
09-14-2003, 11:09 AM
Nice lifts man. Good luck with westside! It added over 200lbs to my total in 6 months, so im sure you'll do fine :)
09-14-2003, 08:46 PM
DE Bench press
Bench Press: 10 sets of 3 reps with 75lbs. used 3 different grips with 50 sec rest
skull crushers: 4 sets of 8 reps with the cambered bar and a 10 and a 5 (how much does a cambered bar weigh???)
DB side raises: 3 sets of 10 reps with 15 lbs db
bent over DB side raises: 3 sets of 10 reps with 10 lbs db
Do you mean an EZ curl bar or a full sized cambered bench bar? The ez curls usually weight around 15 lbs or so, I think.
Don't forget your lats on bench days. If you left them out for a reason, cool, but usually try to get in some kind of pullup or rowing movement (pullups/downs, low pulley rows, bent over rows, etc...)
09-16-2003, 07:12 PM
Good Mornings - 1 rm (got 140)
pull throughs 3x8 (90 lbs)
leg curls 3x8 (70 lbs)
medicine ball sit ups 3x15
ab machine 3x15 with 40 lbs
got me a lifting partner. hopefully this one will last.
09-17-2003, 07:31 PM
pin bench press (bench in power rack with pins set a lil high) 1rm 185 (NEW PR!)
skull crushers 6x10 ezbar with 40lbs
tricep push downs 3x10
incline DB press 3x10
09-17-2003, 07:38 PM
Good job on the pr!!
09-26-2003, 06:17 PM
sorry guys i havent posted in a while. my comp has been down. ill start posting again on sunday when i do my speed bench.