Dave's Westside Training Journal

[SoG]

awsome workouts just browsed through 3 or 4 pages of your journal.


what kinda stuff u doing for ur grip exactly? just random stuff whatever u feel like doin?

ur makin great progress ull get that 200lb bench soon keep at er

Thanks Porky! When I put random grip work, it usually consists of forearm curls, hanging from a bar, etc... Just whatever kind of stuff!

Today's Workout:

Speed Bench
3x3@105
6x3@100

Close grip Floor Press
5@165
4@170
(7-10 minute talk with buddy at gym)
5@170

Bent-over BB Rows
5@165
5@170
5@175

Cable Side Laterals
12@20
6@30

Rear DB Laterals
10@15
6@20

Hammer Curls
12@40
3@45 (starting with 45s next time)

Cubans


Comments: Great workout! The 3-week layoff from hammer curls seems to be working out great! I'm coming back stronger than ever; I'm pretty sure that's a big PR! The rest of the workout was great, too!

So next week I'm going to taper the workout load slightly. Monday I will max out on sumo deads, some heavy GM sets, and pause squat work, and abs. Wednesday will be a regular ME bench day. Friday, I will do speed squat work, speed deads, and maybe some heavy rack deadlifts... still undecided. No workout next Sunday. Monday I will do a lower volume ME bench day and Wednesday a lower volume ME squat/dead day with form work. The rest of the week I will do cardio. By two weeks from now, I will max out on my bench, fly back to Boston, and then either Tuesday or Wednesday, max out on my squat, and by the end of the week, max out on deadlifts. That's the rundown for the next several weeks.

After I max out, I will switch to the Ed Coan Squat and Deadlift routine used successfully by a few of you dudes. I also found a bench routine AJ Roberts, I believe, posted a while back. I will have to tweak the routine a little, nevertheless.

I will continue to lose weight until I hit around 170-175. At that point, I will switch to a bodybuilding routine, probably DoggCrapp or something else.

See you guys tomorrow!


-Dave

[SoG]

Today's Workout:

Sumo Deadlift
135x3
185x3
225x1
275x1
315x1
335x1
345x1 (10 lb. PR)

GMs
4@235
(a little heavy)
4@225
5@225

Pause Squats
2x5@115

Incline Situps
8@45
8@50
6-8@55


Comments: Good workout today! My back is fried from the heavy lifting. Tomorrow I'll do some HIIT cardio at the track. See ya!


-Dave

[2THICK]

Today's Workout:

Sumo Deadlift
135x3
185x3
225x1
275x1
315x1
335x1
345x1 (10 lb. PR)

GMs
4@235
(a little heavy)
4@225
5@225

Pause Squats
2x5@115

Incline Situps
8@45
8@50
6-8@55


Comments: Good workout today! My back is fried from the heavy lifting. Tomorrow I'll do some HIIT cardio at the track. See ya!


-Dave
Nice lookin workout. Since you pull sumo, are you using wide-stance GM's?

[SoG]

Nice lookin workout. Since you pull sumo, are you using wide-stance GM's?

Thank you sir. I pull conventional, so my GMs are either regular- or narrow-stance. This particular time, I stuck to regular-stance GMs.


-Dave

[hepennypacker52]

Great sumo deads!

[SoG]

Great sumo deads!

Thanks!

Today's workout:

Wide grip Bench
95x3
115x3
135x1
145x1
155x1
165x1 (5 lb. PR, I think)

Chest Dips
3@30
3@35
3@40

Pullups
6@BW
4@BW
4@BW

BB MP
3@105
4@100
3@95

Overhand BB Holds
225x60 count
275x30 count
275x20 count

Pullup Bar Hangs
BWx90 count
+35x60 count

Hypers
10@15 lbs.

Cubans


Comments: Good workout today! Everything went smoothly. My back hurt a little from yesterday's run and Monday's ME day, so I did a light set up hypers hopefully to loosen things up.

See you guys Friday!


-Dave

[Porky]

nice workout.

do u ever find it hard to push urself with static holds and what not?

i think they are so boring lol. i dont have the mental power for them i guess

[SoG]

nice workout.

do u ever find it hard to push urself with static holds and what not?

i think they are so boring lol. i dont have the mental power for them i guess

Yeah, Porky. Sometimes I just don't feel like REALLY pushing out the time, you know? I figure every time I stop I could put in a few more seconds of time.

Today's workout:

Speed Squats
8x2@135

Speed Deadlifts
9x1@240

Pause Squats
2x5@115

Reverse Hypers
3x10@45 lbs.

Side Bends
3x10@80


Comments: Smooth workout today! Box squats were nice and smooth. I will do deadlifts next week; I need to find my groove for my maxout still. Pause squats were easier this time around, too.

See you guys Monday!


-Dave

[IronBender800]

Nice workouts dude!!

[SoG]

Nice workouts dude!!

Thanks Bender!

Today's workout:

Wide-grip BP
95x3
115x1
135x1
155x1
170x0 (Stuck at bottom... :()

Close-grip Floor Press
3x3@175

BB Rows
3x5@175

Military Press
2x5@105
3@105

Hammer Curls
9@45
7@45


Comments: Alright workout today... Damn bench pisses me off! Hopefully by the time I'm done cutting, I can bulk and put some strength and mass on my bench. Jeez, I hope hit at least 195 next week... but 200? I don't know...

Shoulders hurt from overhead pressing; good thing I'm not lifting for another week.

There is good news though; I weighed in at 188 today! The scale back in Boston weighs me heavier by three pounds, so I'd say I'm ~191. Sounds good to me!

See you guys Wednesday!


-Dave

[IronBender800]

Nice workout dude! Its always hard to gain strength while cutting so dont worry about your bench to much.

[SoG]

Nice workout dude! Its always hard to gain strength while cutting so dont worry about your bench to much.

Thanks!

Today's workout:

Narrow Stance GMs
135x3
185x3
215x3
250x3 (5 lb. PR)
260x3 (15 lb. PR)

Pause Squats
5@115
5@120
5@125

Speed Deadlifts
8x1@240

Deadlift-grip holds
315@60 count
365@45 count
405@25 count
455@25 count

Side Bends
2x8@90 lb. DB

Weighted Situps
12@60 lb DB
12@70 lb. DB


Comments: Awesome way to finish out my Westside cycle! Big old GM PR and the holds were awesome (used chalk)! Rest of the workout was great, too!

So, that's it until next Monday or Tuesday when I max out my bench. I'll do a few cardio sessions in between then, and I'll probably up my caloric intake, too.

Here's what I'm looking to hit on each of my lifts:

Bench: 195
Squat: 250
Dead: 385

I err on the conservative side since I'm cutting, but I may possibly move more weight than my goals. We'll see!

See you guys next week!


-Dave

[hepennypacker52]

I still can't get over your GMs...awesome.

[Fullback_45]

Great job on the good mornings! Those are fking nice!

[IronBender800]

Those gms are huge. They like almost dont go with your deads numbers thats more than i can do. Nice workout dude!!

[BPP]

strong workout :cool:

[JackBags]

260x3 Gm blows my balls off, dude. That is an excellent triple.

[dim3z]

damn, great progress, ure squats and deads have gone through the roof since the start of this journal.

[Porky]

if u tripple 260 gm. ur squat will be a lot higher then 250 =).

man 260x3 gm thats insane. id die trying that

[SoG]

Today's workout:

Bench Press
45x10
95x3
115x3
135x1
155x1
175x1
185x1
200x0 (felt much stonger than previous times; I bet I could hit it next week if I tried)

Standing MP
105x5
110x2, 105x1
95x6

Side Laterals
2x12@20

Dips
10@BW
8@BW

Straight-bar Pushdowns
2x5-6@75
7@70

Triceps Machine
70x8


Comments: Well, I missed 200 yet again... It felt strong going down; I got stuck 3-4 inches off my chest, and felt my shoulders straining to push it up. We'll give it a try next time.

Here's my new bench routine. Hope it will give better results than Westside:
http://tsampa.org/training/scripts/nyman_prilepin_bench/

I will probably manipulate the program to focus on an Shoulder/Chest day and a Tricep day for each bench day, since I'm following the Coan Deadlift and Squat routine. I'm also considering dropping the 2nd bench day for more rest time. I'll play around with both ideas...

Going to squat heavy tomorrow. Hoping to hit 250+. See you guys later!


-Dave

[LiftNeat]

Hey Dave hows it going. That new bench routine looks pretty interesting. I like how you just type in your maxes and you get an entire routine. Ive gone back to Bodybuilding so strength routines are a little hard to understand. Since your bench program and accesorie excercises are done on monday and friday how do you incorporate other muscle groups into the week?

[Porky]

that bench program looks good. i saw it a couple months ago.

[SoG]

Today's workout:

Squat
95x3
135x3
135x1
185x1
225x1
245x0 :(

Front Squats
5@115
3@135

Leg Extensions
3x8@stack


Comments: What a ****ing ****ty day to lift. I cannot believe I didn't hit 245; stuck right at the bottom....

I'm taking next week off completely from lifting, although I will do cardio 3 times next week. I haven't taken a complete week off since last year, probably in April or May. Maybe I've pushed myself to hard into the overtraining zone? Hopefully this is the reason why my gains have stalled.

Friday morning I'm going to max my deadlift, HOPEFULLY to hit a PR. Then a solid week of no-lift rest... Hope I don't go insane.


-Dave

PS: Thanks for the encouragement, guys!

[SoG]

Deadlift
135x5
225x3
315x1
365x0


Comments: ****.

Looks like I need to take some serious time off to recouperate. I was hitting PRs fairly consistant during the past nine weeks but my performace has dwindled ever since then. I'm really looking forward to the break.

Lessons learned:

1) Change up the program often.. I've been doing Westside for ~30 weeks; I think it's time for something different.

2) Rest after cycles.. I haven't rest since I started Westside for more than a few days.

Someone once said that the iron is your best teacher. By not hitting any PRs, I've re-learned a few valuable lessons. See you guys in 10 to 14 days.


-Dave

[LiftNeat]

Hey Dave donw sweat it. Taking a break will be great for you and then you'll come back and kick some ass.