Dave's Westside Training Journal

[SoG]

Hi guys! My name is Dave and I will be following a Westside training approach for the next few months. I feel fairly comfortable with Westside's training principles, although I definitely have some questions that need to be answered!

Here's my routine for the first week. I will switch ME exercises every 2 weeks with a new variation. I will also switch auxiliary/supplementary exercises up every 4-5 weeks.

Friday (DE Squat/Deadlift)

Box Squats: 8 sets, 2 reps, 60% 1RM (of box squats or back squats?)
SL-DL: 4 sets of 6 reps
Side Bends: 5 sets of 8 reps
Reverse Hyper: 4 sets of 8 reps

Sunday (DE Bench)

Bench Press: 8 sets of 3 reps w/ three different grips at 50% 1RM
Close-grip Floor Press: 3 sets of 8 reps
Military Press: 3 sets of 6 reps
Chins: 3 sets of 4-6 reps
Cuban Rotations: 2 sets of 12 reps

Monday (ME Squat/Deadlift)

Arched-Back GM working up to a 1RM
Glute-Ham Raise: 3 sets of 8 reps
Reverse Hyper: 4 sets of 10 reps
Ab Pulldowns: 5 sets of 10 reps

Wednesday (ME Bench)

2-Board Flat Bench Press: working up to a 1RM
Skullcrushers: 3 sets of 6 reps
Delt Raises: 3 sets of 10 reps
Shrugs: 3 sets of 8 reps
Cuban Rotations: 2 sets of 12 reps

I will also include GPP sled work on each day for recovery purposes. I'll probably throw in 1-3 days of cardio, either endurance (30-45 minutes) or HIIT (hill sprints).

Thanks again and feel free to give me suggestions! I'm so excited, yay!


-Dave

[Fullback_45]

Welcome to the Journals Dave! Going to be nice fallowing your progress. Hope you do well. There are alot of knowledgable people such as Steel and Amateur on here who can help you fine tune you WS routine. What are your stats starting out? Bst of luck man!

[SoG]

YES it's nice to be back in the gym after a week off! Today I did my first Westside workout; I decided to start with the DE S/D day.

Here's what I did:

High Box Squat (Did it on a bench, must've been 15 inches high): 8 sets x 2 reps x 115 lbs.
SL-DL: 2x6x205, 1x4x205, 1x3x205 (Going to drop down to 195)
Side Bends: 5x8x55 (Moving up to 60 lbs.)
Reverse Hyper 4x8x20

I'm a pretty tall person (6ft), and I felt the bench got me at least an inch above parallel. I'm gonna find a box to squat on that will take me a few inches lower next week.

I also found that the concentric of the box squat was slower than the eccentric; should they be the same speed? I also noticed that I am shifting my weight forward as I ascend from the box. Is this right or is this bad form? (I bet it is... :))

The SLDL kicked my arse! I haven't done them since January or so... You know you had a good SLDL workout when it's hard to walk up stairs!!!

I found a machine at the YMCA that looked something like a glute-ham raise; I did my reverse hypers off of that. However, since I'm tall, I could not get my legs perpendicular to the ground; they started at around 20-35 degrees from perpendicular. Great exercise movement, nonetheless!

I've been eating like a fatty for the past two weeks since I've gotten back from college--ice cream, cakes, chips, pizza, and any other culinary sin. I figure I would have gained a few pounds but I weighed in today what I weighed in 2 weeks ago (181 lbs.). I guess all the cardio I've been doing has been keeping the weight off!

All right! See you guys Sunday! I'll probably do some sled dragging tomorrow. Later!


-Dave

[SoG]

Here's today's workout, completed in 50 minutes:

Bench Press: 8 sets x 3 reps x 85 lbs.
Skullcrushers: 4 x 6 x 65
Military Press: 1 x 3 x 85, 2 x 4 x 75
Bent-over Row: 3 x 8 x 115
Hammer Curls: 1 x 8 x 25, 1 x 6 x 25
Cuban Rotations: 1 x 12 x 30, 1 x 6 x 25

Very fulfilling workout! I'm very surprised I worked this many sets into 50 minutes.

Since I've been on 3x3, I haven't done most of these exercises, so I'm still feeling out what amount of weight will be the most appropriate for each set. Next week will be more fluent.

Does anyone experience faster-than-normal fatigue from doing military presses? I'll rep out 10 with the bar alone and start feeling the burn in my anterior delts very quickly. Weird, eh?

Since the gym is closed on Memorial Day, I'll update on Tuesday! See you then!


-Dave

[SoG]

Awesome workout today! Here's what I did:

Normal Stance Arched Back Good Morning

bar x 12
95 x 5
115 x 3
135 x 3
155 x 3
175 x 3
185 x 3
195 x 3

Bent-Knee Pull-thru

80 x 10
100 x 10
120 x 10

Reverse Hypers

BW + 20 x 10
BW + 20 x 10
BW + 20 x 10

Ab Pulldowns (Lat Machine)

67.5 x 10
75 x 10 x 4 sets

GREAT workout! I'm absolutely positive I could put up more on the good mornings! Next week I'll start the warmup progression differently and attempt 205+! YES!

I planned on doing GHRs but my hamstrings could not take the punishment! Are there any other good hamstring exercises besides SLDL?

I'm moving the Reverse Hyper weight up to 25 for next week.

Great workout! See you tomorrow for ME Bench day!


-Dave

[LiftNeat]

Good to see your journal here Dave. I finished up my 3x3(well Im maxing on bench tomorow). Could you give me a little overview of the Westside routine i.e. the training ideas, goals, etc. Thanks!

[SoG]

Yeah, good luck on the bench maxout! It's nice to see that 3x3 has worked well for you! Have you gained any mass on it?

Here's some links to useful Westside training/philosophy articles:

http://216.239.51.104/search?q=cache:9x_ejAi0G6wJ:www.ironlife.com/mag/issue4/westside.htm+david+tate+9+week+westside&hl=en

http://www.testosterone.net/html/133per.html

http://www.deepsquatter.com/strength/archives/index.htm

I would read the 2nd link to get a general idea of what Westside is all about. Next, read the 1st link to get a feel of what a typical routine looks like. The last link is an archive of different articles written by powerlifting gurus. Read Lou Simmons and Dave Tate articles for good Westside reference.

I'm attaching a routine that Rookie made, which I modified to fit my schedule. I would suggest getting a good idea of what Westside is before reading it, since it might not make sense.

From what I can collect, this routine is fun, since you are maxing out twice a week and rotating max exercises every couple of weeks. Check out Ultimate Steel's and Amateur's workout logs to see how well the routine is working for them.

Good luck!


-Dave

[LiftNeat]

Cool, thanks Dave Im gonna have to go and read those. I didnt gain any mass on the 3x3 and I stayed at the same bodyweight.

[SoG]

Ugh... I've always hated benching! Here's what I did:

Rack Press (2-3 inches above chest)

45 lbs. x 10 reps
95 x 8
135 x 1
155 x 1
170 x 0
165 x 0

Skullcrushers

65 x 6
65 x 4
65 x 3

Front Delt Raises

25 x 10
25 x 10
25 x 10

Bent Over Rows

115 x 8
115 x 8
115 x 8


Damn bench pressing... The bar got stuck about an inch above the pins, which is also my regular bench sticking point. Oh well, there's always next week!

Everything else went smoothly and I'm going to raise the weight on BORs and FDRs.

See you Friday!


-Dave

[SoG]

Box Squat (below parallel)

45 x 10
75 x 8
105 x 2 sets x 8 reps

Stiff-leg Deadlift

135 x 7
195 x 6 x 4

Reverse Hyper

+25 lbs. x 8 x 4

Side Bends

60 x 8 x 5

Nice workout! The SLDLs taxed my posterior chain once again. The box this time was around 12-13 inches, which equates to parallel or a little lower for me. I'll be using this setup whenever I speed box squat.

I weighed in around 182, up maybe 1/2 lb. from the previous week. Maybe it's muscle...!?!? Hope it is...

Tomorrow I'll drag some sled and maybe run. Sunday I'll update with my DE Bench day! Later!


-Dave

[LiftNeat]

keep up the good work dave

[DB15]

Hey man hows it goin

jst a note your Fridays must kick your ass no?

[SoG]

Thanks for the compliments guys!

Yeah, DB, just the SLDL's kick my butt! Walking up stairs, getting out of cars, etc... it sucks, especially on the weekends!

Here's today's workout:

Speed Bench

85 lbs. x 3 reps x 8 sets

Overhead Tri Extension

65 x 6 x 3

Military Press

75 x 6 x 3

Chin-ups

6 reps, 4 reps, 3 reps

Cuban Rotations

25 lbs. x 15 x 3


Nothing special about this workout; decided to do it at home instead of the gym... Chinups were hard as hell... Once I hit 6 reps on each set, I'll start adding weight.

Tomorrow I'm going for 225 on my GMs, which would be a 30 lb. increase from the previous week. We'll see what happens...!

Thanks!


-Dave

[SoG]

Arched-Back, Medium Stance, Good Morning

bar x 11
135 x 3
165 x 3
195 x 3
205 x 3
215 x 3 ***20 lb. PR***

Reverse Hyper

25 x 4 x 10

Wide Stance, Toes-over-the-top, Leg Press

250 lbs. (not including leg press weight) x 3 x 8

Ab Pulldowns

75 x 5 x 10


Great workout today! I REALLY wanted to attempt 225 on the GMs, but I doubted whether or not I could rep 3 more out... Oh well, the GMs felt really good as I did them.

The leg press felt awesome on my hamstrings and (slightly) glutes! I'm moving the weight up on both the reverse hypers and the leg press.

For next week's ME movement, I will be doing low box squats (at 10 inches). I will also take my speed box squat movements out on Friday and substitute them for speed deadlifts.

See you guys on Wednesday!


-Dave

[SoG]

Here's my workout:

Rack Press

45 x 10
95 x 5
135 x 1
155 x 1
160 x 1
170 x 1
175 x 0

Skullcrushers

65 x 6 x 3 sets

Delt Raises

30 x 10 x 3

Barbell Rows

120 x 8 x 3


AWESOME workout! I beat last week's rack press's PR by 15 lbs. this week! Amazing! It definately made my day for the rest of the day!

Tomorrow I'm going to sled drag some and maybe run (I took off Tuesday, and I've been eating pizza a lot since I'm a delivery man now). I'll report Friday!


-Dave

[Fullback_45]

Great pressing today bro. How high do you set your pins?

[SoG]

Originally posted by Fullback_45
Great pressing today bro. How high do you set your pins?

My sticking point is about 3-4 inches off my chest, but the pins were set around 2-2.5 inches above my chest.

[LiftNeat]

Nice,keep it up Dave

[invast]

Great workout bro, awesome job with the rack press PR!

[SoG]

Thanks for the support guys!

Here's my workout today:

Speed Deadlifts

210 x 15 singles w/ 30 seconds rest w/ alternating feet placement

Stiff-leg Deadlifts

195 x 4 sets x 6 reps

Reverse Hypers

30 x 4 sets x 8 reps

Side Bends

65 x 4 sets x 10 reps


Pretty good workout! I decided to sub box squats for speed deadlifts every two weeks to work on my deadlift explosion from the floor. I'm not sure if it's a good thing to completely stop box squatting; I'll probably make a post in the main powerlifting section to see...

I'll move the reverse hypers up next week to 35 lbs. and move the side bends up to 70 lbs.

My grip was giving out on the SLDLs, which I can blame on the DLs. It's funny... My hand calluses (sp?) were starting to go away, but now my hands are uglier than ever!!

I'll update Sunday; see you then!


-Dave

[SoG]

Decided to go to the gym today for an extra workout. Here's what I did:

Hang Cleans

55 x 15
95 x 3
115 x 1
135 x 1
155 x 0
145 x 0
140 x 0 :( :( :( :(
100 x 8 reps x 3 sets (1 min. rest periods)

7 minutes on the bicycle

So that's what I did today for cardio... Most likely I'll rotate this around with HIIT hill sprints and sled dragging.

See you Sunday!


-Dave

[SoG]

Here's today's workout:

Speed Bench

85 lbs. x 8 sets x 3 reps

Overhead EZ-Curl Extension

65 x 3 x 6

Military Press

75 x 3 x 6

Chin ups

6, 4.5, 2.5 :( :( :(

Sled work

Pretty good workout... As usual, the chinups kicked my ass! Next DE Bench day I will move MPs up 5 lbs. and switch chinups with pullups.

See you guys tomorrow!


-Dave

[LiftNeat]

Good work, those chin/pull ups are hard as hell!

[SoG]

They sure are, Lift!

Here's today's workout:

10" Box Squat

45 lbs. x 10 reps
95 x 3
115 x 3
135 x 1
155 x 1
165 x 0 (Couldn't even begin the concentric off the box.. :()

Glut-Ham Press

270 x 8 x 3 sets

Reverse Hyper

35 x 10 x 3

Ab Pulldowns--On Tri Machine

90 x 10 x 3


Pretty good workout... Had to cut it short since work began at 11 o'clock at Papa John's... Next week, I'll try to hit that 165 on the box squat, as well as 160. I'm pretty sure I can tear through that barrier pretty easily!

I've also decided to drop the number of sets for each exercise to three while increasing the intensity of each set. That way, I'll finish my workouts in less than 45 minutes, and if I feel up to it, I can throw in a few more movements that will target areas I need work on.

Tomorrow morning I will either HIIT cardio or sled drag; we'll see what I'm up to doing. :) See you Wednesday!


-Dave

[DB15]

how do you fine westside is working for you over all?

[LiftNeat]

wutsup SoG
It seems to me that were kinda the same when it comes to squats. I cant stand squatting but I make myself. It always seems like my form isnt as good as it can be, but on the other 2 big lifts(DL and Bench) I always feel good about form and I always feel strong on them.

[SoG]

Originally posted by DB15
how do you fine westside is working for you over all?

Hmm... It's hard to say right now, as I don't know whether or not my strength has increased. It's fun training 4 times a week, especially maxing out twice a week, and then trying to break the old max the following week. It's also cool doing new exercises like reverse hypers.

I'll know for sure whether or not I like Westside in about 6 weeks once I max out my big 3.

[SoG]

Originally posted by LiftNeat
wutsup SoG
It seems to me that were kinda the same when it comes to squats. I cant stand squatting but I make myself. It always seems like my form isnt as good as it can be, but on the other 2 big lifts(DL and Bench) I always feel good about form and I always feel strong on them.

Yeah... That's how I feel about bench pressing. It sucks to see your max incline to be 125 with rough form. But with deadlifting, I absolutely love doing it! I have been increasing my DL strength consistantly over the past year, most likely because I have been training the DL the longest out of the big 3.

Oh well...! You gotta keep hitting them hard; we'll get stronger as time goes by.


-Dave

[SoG]

Here's today's workout:

Regular Grip Incline Bench

bar x 12
95 x 3
115 x 1
125 x 1 (crappy rep)
130 x 0


Skullcrushers

3x6@65 lbs.


Delt Raises

3x10@30 lbs.


Bent-Over Rows

3x8@120 lbs.


Hammer Curls

10@25, 5@25


Cuban Rotations
15@25, 10@25



Decent workout... Of course, I'm not too happy with my incline bench; however, I haven't really ever trained incline barbell bench press since the my first few months of lifting weights. So, I can only hope for it to get better!

I'm moving weights up on my BORs and delt raises. Tomorrow I plan on doing some cardio in the morning, most likely hill sprints.

See you guys Friday! I'm going to change up my Westside routine just a tad for Friday's workout. See ya!


-Dave

[Fullback_45]

Damn nice work this far bro! With your shoulders getting stronger, you incline is going to get stronger aswell. You going to hit some boars this second time around with WS?

[SoG]

Originally posted by Fullback_45
Damn nice work this far bro! With your shoulders getting stronger, you incline is going to get stronger aswell. You going to hit some boars this second time around with WS?

I have a 1- and 2-board ready to use with a 3-board only needing to be binded together. My problem is securing the board while adjusting the rack pins in the right position. I don't want to fail on a 2-board press and have the bar crush me...


Thanks!

-Dave

[Darracq]

I lift by myself and i put the boards under my shirt that keeps them from moving around.

[SoG]

Originally posted by Darracq
I lift by myself and i put the boards under my shirt that keeps them from moving around.

How do you prevent the bar from squashing you if you fail making a max attempt? When I tried, I noticed that the pins were too low enough for me to safely let go of the bar without potentially harming me.


-Dave

[SoG]

Here's today's workout:

Speed Box Squat
8x2@110 lbs.


Speed Deadlift
6x1@225


Glut Pull-thru
1x10@#8
1x10@#10
1x10@#12


Hyperextensions
1x10@BW
1x10@25
1x10@35
1x10@40


Hyper-machine Side Bends
1x12@45
2x10@45



Ahh... Good workout today! Everything went pretty smoothly. I am adjusting my foot placement for every deadlift single I do. Sometimes I pull a really smooth rep in one position while in a closer stance I'll pull a rougher rep; oddly enough, however, this can be vice-versa.

I did pull-thrus on the Cybex cable machine; I think I'll be able to do the full stack next time, but I think I will just go to the Cybex cable row machine, since it seemed a lot harder over there.

I plan on starting my hyperextensions and side bends at 50 lbs. next week.

Tomorrow I will either rest or do some sled work. See you then!


-Dave

[SoG]

Here's my workout:

Speed Bench
8x2@85 lbs.


Dips
10@BW
7@BW
4@BW


Close-Grip Bench Press
2x10@95, 1x7@95


T-Bar Row
8@70, 8@75, 8@80


Face Pulls
12@50, 12@62.5, 12@70


Nice workout today! I added an extra triceps movement, along with changing up the exercises completely. Instead of overhead extensions, I'm doing dips and CG-BPs; however, the dips were so taxing that I felt that the CG-BPs were a little too much for me to handle. I'm considering dropping CGBPs and simply focusing on dips for a few more weeks.

The t-bar rows were great; this was the first time I had done them. Definitely hits my back differently than bb rows.

I found that balance was my main issue when doing face pulls. I'll practice that more next week.

Finally, I weighed in at 186.5 lbs today, a five-pound gain from last week! I've been eating a lot of pizza lately, since I deliver for Papa John's. I usually don't weigh in on Sunday, so the weight may be off a little bit. I guess I'll throw in some harder cardio and dragging sessions!

See you guys tomorrow! Thanks!


-Dave

[DB15]

Do you have any pics?

[SoG]

Here's my workout:

10" Box Squats
bar x 10
95 x 3
115 x 1
135 x 1
155 x 1
165 x 1
170 x 0

GHRs
3x12@BW


Reverse Hypers
3x12@35


Incline Situps
12@25, 7@25, 2@25


Comments: Great workout! That's a 10 lb. PR on my box squats from last week! I find it hilarious that my diet is the ****tiest it's been in a year or so and I'm making phenomenal strength gains, while I also have the feeling that my muscles feel fuller than ever!

The GHRs were assisted to death... It's going to be a long time before I can actually do a full eccentric rep. I'll keep at it!

I'm moving the RHs up to 40, while I'm dropping the ISs to 15 lbs.

I will sled drag and HIIT tomorrow morning, since I just consumed 1000 calories of B&J's ice cream! Thanks!


-Dave

[SoG]

Originally posted by DB15
Do you have any pics?

Here's a link to my old journal which has some pictures; I'd say they are 2-3 months old now. I'll take some new ones soon, now that you mention it. I might also attempt to film my workouts for you guys to see.

Thanks!


-Dave

[LiftNeat]

SoG:
I was just about to ask you how your diest been going,lol. I'd like to see some new pics and vids when you get them up.

[SoG]

Incline Regular Grip
95x3
115x1
125x1
130x1
135x0

Dumbell Lying Extension
20x12
25x12
20x12

Dumbell MP
30x10
30x7
30x6

Wide-Grip Pulldowns
87.5x10
100x10
107.5x10

Cubans
25x15


Comments: Pretty good workout. I put up a 5 lb. PR on my incline bench press, while coming close to locking out 135 lbs. The bar stuck at most 4 inches from lock out, and after continuously straining to lock the bar out, I found my triceps to be intensly strained after I failed 135. So, next week I will be maxing out on close grip, flat benchpresses.

I'm going to stick with the 20 lb. dumbells for lying tricep extensions and focus on a slower negative and explosive concentric; I will keep the military presses the same weight and attempt to rep more and more each week.

The wide-grip pulldowns were nice and smooth. I will start with 107.5 lbs. next week.

My pants are starting to tighten up on me; I believe my crap diet is catching up with me. I'll start lowering the carbs slightly and upping the cardio/sled dragging.

Tomorrow I'm going to Six Flags. See you Friday!


-Dave

[SoG]

Speed Box Squats
65 x 8
95 x 3
115 x 2 x 8 sets

Speed Deadlifts
135 x 8
175 x 1 x 6 sets

Glute Pull-thrus
150 x 10 x 3

Hyperextensions
50 x 10 x 4

Side Bends
50 x 10 x 3


Comments: Quite an exhausting workout! Once I hit the hyperextensions, I was getting my ass beat into a pulp! I can't believe I got through those final sets of hypers and side bends!

The glute-pull throughs seemed very hard to balance. I'm repping the entire stack pretty easily, but balance seems to be the main issue. Any comments on how I could improve?

I bought some turkey deli meat to eat at work, instead of eating pizzas all day (I work at Papa John's). That will cut back on the slight fat gain I have noticed in my gut.

See you guys Sunday!


-Dave

[LiftNeat]

Poppa Johns is damn good I just wish I could eat it. Wokrouts looking good. I think its a good diea that youre trying to clean up your diet.

[SoG]

Speed Bench
8 x 3 @ 85 lbs.
1 x 2 @ 135 lbs.

Dips
10@BW
8@BW
3@BW

T-bar Rows
3 x 8 @ 80 lbs.

Face Pulls
3 x 12 @ 50, 62.5, 70

Cuban Rotations
2 x 15 @ 25


Comments: Solid workout today! I increased my reps on the second set of dips; I really pushed myself for that 8th rep, which is probably why my third set of reps was considerably lower than last week's. I will move up weight on the t-bar rows by 5 lbs. next week. I'll also start face pulls at 70 lbs. next week.

I weighed in around 186-187 today, which sounds about right, since I've been eating lots of pizza at Papa John's. A lot of it feels like fat, since my pants are tighter than normal. I'l continue to eat decent as the days go on and keep the pizza consumption to a minimum.

Tomorrow I will be maxing out on wide-stance GMs. See you then!


-Dave

[SoG]

Wide Leg GMs
bar x 10
135 x 3
175 x 3
190 x 3
200 x 3

GHRs
3x12@BW

RHs
3x12@40 lbs.

Incline Situps
2x12@15 lbs.


Comments: Nice workout today! I felt I could most likely hit 210, 215 on the wide leg GMs, but I was under time constraints, so I cut it short. I will definitely attempt it next week!

Tomorrow I will either sled drag or HIIT. We'll see...

Thanks!


-Dave

[SoG]

Flat Close-grip Bench

11 x bar
6 x 95
1 x 115
1 x 135
1 x 155
1 x 165
1 x 170

Lying DB Ext.
12 x 2 @ 20 lbs.
9 x 1 @ 20 lbs.

DB MP
10 x 2 @ 30 lbs.
8 x 1 @ 30 lbs.

Wide Grip Pulldown
10 x 3 @ 107.5


Comments: Great workout again! Man, I've already beat my old regular grip flat bench of 165 with my close grip of 170! I wonder where my reg. grip bench max is at now... :) :) :)

I put up a few more reps on my dumbell overhead press than last week... That's a good sign that my strength is increasing!

I'll up the weight on the pulldowns next week.

Tomorrow I'll either sled or HIIT as usual, since I rested yesterday. Have a good workout guys!


-Dave

[LiftNeat]

nice job on the benching.

[SoG]

Box Squat
8x2@100

Speed Deadlift
6x1@185

Pull-thrus
3x10@150

Hyperextensions
4x10@55

Side Bends
3x10@55


Comments: Nice workout. I've found that my strongest and fastest DL pull occurs when my feet are around 6-9 inches apart. That's a pretty close stance, but I seem to get the most "umph" from it. Next week I'll move the hypers up 5 lbs.

I forgot to weigh in today... I'll do it tomorrow when I do DE bench.


-Dave

[SoG]

Box Squat
8x2@100

Speed Deadlift
6x1@185

Pull-thrus
3x10@150

Hyperextensions
4x10@55

Side Bends
3x10@55


Comments: Nice workout. I've found that my strongest and fastest DL pull occurs when my feet are around 6-9 inches apart. That's a pretty close stance, but I seem to get the most "umph" from it. Next week I'll move the hypers up 5 lbs.

I forgot to weigh in today... I'll do it tomorrow when I do DE bench.


-Dave

[SoG]

Originally posted by LiftNeat
nice job on the benching.

Thank you, sir!

Today's workout:

Speed Bench
9x3@85

Dips
10xBW
8xBW
4xBW

T-bar Rows
3x8@85 (plate weight only)

Face Pulls
3x10@70

Hammer Curls
2x8@25

Cubans
2x15@25


Comments: Nice, quick workout! Next week, I'll be changing out most of these exercises for new ones.

Happy 4th of July!


-Dave

[SoG]

Wide-Leg GM

bar x 10
135 x 4
185 x 3
205 x 3
225 x 3

GHRs
12x3@BW

RHs
12x3@40

Incline Situps
12@15 lbs, 7@15 lbs.


Comments: Great workout! I knew I could hit 225 on my GMs...! That last rep was incredibly tough! I kinda bottomed out at the bottom but somehow made it back up.

I had to move yesterday's workout to Tuesday since my alternator died in my car, and it took a good 2 hours to unscrew it, purchase a new one, and install it. So, tomorrow I will do ME Bench day. Later!


-Dave

[SoG]

Close-grip Bench
bar x 11
95 x 3
115 x 3
145 x 1
160 x 1
175 x 1
180 x 1

DB Lying Extension
3x12@20 lbs.

DB Overhead Press
3x10@30 lbs.

Wide-grip Pulldowns
3x10@112.5 lbs.

BB Curls
65-75?x7, x5

Cubans
2x15@25 lbs.


Comments: Awesome workout! I knew I could hit 175 lbs. on my CG bench, but I seriously doubted I could hit 180! Yes, 180 did go up a little badly in form, but for the most part, it went up smoothly! My stalling point is in the upper 1/2 to 2/3 of the press, so floor presses will be great for next week's ME movement!

Damn, it has been a long while since I have made progress like this on my bench press! It's about damn time!

Next week, I'll put in some new exercises. See you Friday!


-Dave

[SoG]

Speed Box Squats
8x2@105

Speed Deadlifts
6x1@195

Front Squats
3x8@95

Hypers
4x10@60

Cable Side Bends
10x#8, 10x#10, 10x#12


Comments: Good workout! The box squats felt really tight and fast off the box. The front squats felt really good in my traps and quads--it's been a while since I've done direct quad work.

FSs, Hypers, and Side bends will all increase in weight next week.

I weighed in at 186, a 1/4 lb. decrease from last week. That's definitely a plus... I'll keep up on the cardio to maintain my bodyfat.

See you guys tomorrow!


-Dave

[SoG]

Speed Bench
9x3@85

Tate Press
8@30, 2x8@35

Cable Row
6@120, 2x6@110

Power Clean
5@95, 5@100, 5@105

Hammer Curls
2x8@25

Cubans
2x15@25


Comments: Nice and quick workout! Everything went smoothly as usual, except I think my PC form is flawed. I'll have to work on that some more.

Tomorrow is ME Squat day. I'll be doing some rack pulls! I can't wait to see how it will go!

Later!


-Dave

[SoG]

Rack Pull--Below Knee
135x5
225x3
275x1
315x1
355x1
365x1

Zercher Squats
3x6@115

RHs
3x12@45

Weighted Leg Raises
BWx15, 2x10@12 lbs.


Comments: Great workout! It's nice to see I have some strong pulling strength after 7 weeks without any form of heavy deadlifting. I will definitely hit 385 *gasp* maybe more next week!

I will move the weights up on the RHs and improve my Zercher form.

The weighted leg raises were freakin' hard! I will up it to 15 lbs. for three sets next week.

I'll either start a speed program or do some sled dragging tomorrow. Later!


-Dave

[SoG]

Regular Grip Floor Press
95x6
115x3
135x1
155x1
165x1
175x1
185x1

JM Press
3x10@75

3-way DB Laterals
30s for Front, 20s for Side, 15s for Rear

DB Row
8x55, 8x60, 8x65

Cubans
2x15@25 lbs.


Comments: AWESOME workout! I can't believe I floor pressed so much damn weight! My triceps are rockin'! I might freekin' hit 200 next week!!!! OMG!!!!

Dumbell rows felt awesome, and the 3-way laterals beat the hell out of me!

See you Friday!


-Dave

[SoG]

Box Squat
8x2@110

Speed Deadlifts
6x1@205

Front Squats
2x8@100

Hypers
2x12@65

Cable Side Bends
2x10@#15

Comments: I had to abbreviate the workout, since I worked at 10 AM, and I was running late for my workout. It was a nice and smooth workout. I'll wait to move weight up until next week. I'm going to do Machine Side bends next week instead of cable side bends.

Tomorrow I'm river rafting down the Ocoee! Should be fun! Later!


-Dave

[Fullback_45]

Damn bro you've ben kickcing some fking ass! Keep it up bro. Get your dad/mom etc to help you out with them boards!

[DB15]

Looks great Dave, your progress is realling motvating, I got a question though how tall of a box do you use for your box squats?

[SoG]

Thanks for the nice response, Fullback!

DB, I use a 10-inch box plus one of those step-aerobic platforms, which I assume comes out to 12-13 inches. It does the job well.

[SoG]

Speed Bench
9x3@85 lbs.

Tate Press
3x8@35 lbs.

Close Grip Neutral Cable Grip
3x6@110

Power Cleans
3x5@105

Hammer Curls
2x8@30

Cubans
2x15@25


Comments: Great workout! I'm moving the TPs and CRs up in weight next week. I'm switching from PCs to shrugs next week. I will also move the HC weight up to 35 lbs. for next week, too.

Left shoulder is kinda hurting... I think I did it while doing cubans. My rotators are always bothering me; luckily they stop hurting usually by the next afternoon.

Tomorrow I'm going to pull 385+ on my rack pulls! See you tomorrow!


-Dave

[SoG]

Rack Deadlift, Below Knee
135x6
225x3
275x1
315x1
365x0
(added chalk)
365x1
375x0

Zercher Squats
3x8@115

Reverse Hypers
3x12@50

Weighted Leg Raises
3x10@15


Comments: UGH! 365 seemed MUCH harder than last week for some odd reason?!!? 375 didn't budge at all, but I was already pooped by then. I'm switching over to GM/Squat combo next week.

Zerchers were much easier to perform than last week; I'll move up the weight 10 lbs.

Same with the leg raises; they'll move up to 20 lbs.

See you Wednesday!


-Dave

[SoG]

Regular Grip Floor Press
95x6
115x3
135x1
160x1
185x1
195x0 (SO close!)
190x1

JM Press
3x10@80

3-way DB laterals
Front--2x12@35, 7@30
Side--2x12@20, 8@20
Rear--2x12@15, 8@15

DB Rows
3x8@70


Comments: Great workout! I was 3-4 inches from lockout on the 195 lb. floor press! Next time around, I'll be able to hit it smoothly!

Everything else went great as usual, but my left rotator cuff is hurting again! Hopefully it will pass soon!

See you guys Friday!


-Dave

[RiNgMaSteR]

Looks good man. Nice workouts.

[Fullback_45]

Way to come back and nail 365 on rackpulls like a fking warrior bro! THATS GREAT ****!

[SoG]

Box Squat
8x2@115

Speed Deads
6x1@215

Front Squats
3x8@105

Hypers
4x10@65

Machine Side Bends
3x10@125

[SoG]

Thanks for the nice responses, guys!

Here's today's workout:

Speed Bench
9x3@85
2@140

Tate Press
3x8@40

Cable Row
3x6@120

Barbell Shoulder Raise
2x8@55, 1x6@60

Hammer Curls
6@35, 5@35

Stats
Weight: 191 lbs.
Blood Pressure: 148/71


Comments: Great workout! Everything went smoothly as usual.

I'm a little worried about my blood pressure, though. I took this before I did any lifting. My systolic pressure is in the high blood pressure range, but my diastolic is actually in the optimal BP area. I'm going to ask my mom about it; she's a nurse.

See you guys tomorrow!


-Dave

[hepennypacker52]

Great workouts, it looks like you've added a ton of strength. I'm probably going to start westside now, I don't know when. Have you been getting bigger at all?

[SoG]

Originally posted by hepennypacker52
Great workouts, it looks like you've added a ton of strength. I'm probably going to start westside now, I don't know when. Have you been getting bigger at all?

I think I've FINALLY began to develop lat growth and strength since starting WS. My triceps seem to be fuller along with my forearms. I'm sure I've put some muscle on; I've gained 10-12 lbs. since I started the routine, but I'm guessing the majority of it is fat, since I've been eating Papa John's pizza a lot (I deliver pizzas).

Thanks a lot for the nice comment! Trying Westside has been the best training decision I've ever made. I remember looking at this routine and snuffing it off; now that I've taken it on for the first time, I'm never looking back! I'm planning on developing a Westside routine with hypertrophy leanings for my next cycle, too.

Here's today's workout:

GM/Squat
95x3
115x3
135x1
155x1
175x1
190x1

Zercher Squats
125x6, 2x6@120

RH's
3x12@50

Weighted Leg Raises
3x10@20


Comments: Great workout today! The GM/Squat combo was excellent! I went nice and deep (below parallel, for sure) and felt a nice stretch in my gluts and posterior chain doing this exercise. I plan on hitting 200+ next week.

I'll add weight onto the LR's and RH's for next week.

Take care and see you Wednesday! I'll be maxing out on 45 degree CG-BP!


-Dave

[SoG]

35-degree Incline Close-Grip Press
95x3
115x1
125x1
135x1
145x1

JM Press
3x10@85

DB Rows
3x8@75

Shrugs
225x5, 275x5, 225x10-15

Incline DB Curls
30x5, 25x7


Comments: Great workout! Looking back a few weeks, it looks like my regular grip incline bench maxed out at 130; my incline close grip is at 145 max (~155 next week). What an amazing jump in strength! Guess the PRs just keep coming, eh!?! :)

JM's and Rows will be increased for next week.

I tried to rep 315 on my shrugs, but my support grip could not handle it (overhand grip). I have a post in the main powerlifting forum if you guys have any suggestions for me.

See you guys Friday!


-Dave

[hepennypacker52]

Quick question...do you go to failure on the accessory movements, or just stay a couple reps shy of it?

[SoG]

Originally posted by hepennypacker52
Quick question...do you go to failure on the accessory movements, or just stay a couple reps shy of it?

90% of the time, I stop 1-2 reps shy of failure, which occurs on the bigger compound movements. However, on smaller accessory movements, like various biceps curls, I usually take it pretty close, if not 100%, to failure.

[hepennypacker52]

I see. How do you like westside? I mean, are the workouts fun? I personally can't wait to start westside, because I love maxing out on things, and I never really have before (pretty much only on bench press), so westside would seem like a lot of fun. I'm gonna take about 6 weeks to get some more size on me, then go for strength.

[SoG]

Originally posted by hepennypacker52
I see. How do you like westside? I mean, are the workouts fun? I personally can't wait to start westside, because I love maxing out on things, and I never really have before (pretty much only on bench press), so westside would seem like a lot of fun. I'm gonna take about 6 weeks to get some more size on me, then go for strength.

Dude, Westside is a freakin' BLAST to train under! I look forward to ME days on Monday and Wednesday so I can blast through my old PRs.

If you want my opinion, jump into Westside NOW and develop a routine that has hypertrophy leanings, IE, 8-12 reps of 3-4 sets on what muscles you want bigger. I plan on doing this in mid-October after a short cutting period.

The way I look at it now is that the size I REALLY want will come as I continually become stronger and stronger. Putting emphasis on my strength gains, I can easily see the progress I'm making in such a short period of time, without worrying hardly as much about body fat levels and measurements. Take a look at the powerlifters who do control their weight and compete in a weight class; they are certainly bulked up AND strong.

After a year of mostly unsuccessfully bodybuilding and cutting, following Westside has been the best thing I've done since deciding to lift weights. Once you start the program and REALLY get into it, you will definitely have a new outlook on training.

Good luck to you!


-Dave

[hepennypacker52]

Originally posted by SoG
Dude, Westside is a freakin' BLAST to train under! I look forward to ME days on Monday and Wednesday so I can blast through my old PRs.

If you want my opinion, jump into Westside NOW and develop a routine that has hypertrophy leanings, IE, 8-12 reps of 3-4 sets on what muscles you want bigger. I plan on doing this in mid-October after a short cutting period.

The way I look at it now is that the size I REALLY want will come as I continually become stronger and stronger. Putting emphasis on my strength gains, I can easily see the progress I'm making in such a short period of time, without worrying hardly as much about body fat levels and measurements. Take a look at the powerlifters who do control their weight and compete in a weight class; they are certainly bulked up AND strong.

After a year of mostly unsuccessfully bodybuilding and cutting, following Westside has been the best thing I've done since deciding to lift weights. Once you start the program and REALLY get into it, you will definitely have a new outlook on training.

Good luck to you!


-Dave

Well, if not for the couple reasons below, I probably would start westside now:

1) I'm pretty small right now (not a beginner though, I like you, had about 2 years of unsuccessful training), and I've been getting good size gains off of HST. I want to do 1 more cycle to get some more size on me, so that way I'll add strength better.

2) Right now I workout at home, and I don't have a spotter. I think I may be able to get one when my cousin gets his license in a few weeks. Other than that I could get both of my 12 year old sisters on each end of the bar :/, I don't think that would work out too good though.

[SoG]

As long as you have a power rack with spotter bars, you'll be fine. I rarely if ever have a spotter help me.

Dude, you could probably create a HST/WS hybrid if you really think about it, via manipulating the rep ranges while keeping the max. effort sessions. I bet it would work out pretty good!


-Dave

[hepennypacker52]

Originally posted by SoG
As long as you have a power rack with spotter bars, you'll be fine. I rarely if ever have a spotter help me.

Dude, you could probably create a HST/WS hybrid if you really think about it, via manipulating the rep ranges while keeping the max. effort sessions. I bet it would work out pretty good!


-Dave

No power rack :(, just a bench that the posts can be moved so I can squat. I'll look in to a power rack though, I don't know what my parents would say about it though. When I started lifting they bought me a $400 home gym, that well, wasn't worth $400, and I don't use it at all. The only thing I use is my bench, bar, dumbells, and weights. I think they'll get pissed if I tell them that I don't want or use the home gym.

About the HST/WS hybrid, I posted this up at the HST forum a couple weeks ago, check it out if you want : http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=16;t=49

[SoG]

http://www.walmart.com/catalog/product.gsp?cat=4134&dept=4125&product_id=1951276&path=0%3A4125%3A4134%3A49040

Here's your $140 power rack from Wal-Mart! I would look into buying something like that, and checking if your local Superstore is carrying one for you. It's definitely not the best you can get, but it's a great start, that's for sure!


-Dave

[hepennypacker52]

Thanks for the link, I'll definately take a look at that. All I need is something that will give me a "safe way out" if I ever get stuck, and that will do the job.

[Younglifter14]

Dave, I have been following your westside journal for quite a bit, awesome PRs, I myself will do westside and look really foward to it.

Im also going to do DC once I begin bulking, I know you like that also, looks great

Hepenny, if you want to maximise hypertrophy with westside, train the muscle more frequently, and play with the reps a bit and go 1-2 reps short. Its really hard to combine HST with westside, especailly since the first 2 workouts you do you will be conditioned to maximum microtrauma lol.

keep it up dave

Young

[hepennypacker52]

Originally posted by Younglifter14


Hepenny, if you want to maximise hypertrophy with westside, train the muscle more frequently, and play with the reps a bit and go 1-2 reps short. Its really hard to combine HST with westside, especailly since the first 2 workouts you do you will be conditioned to maximum microtrauma lol.


Yeah I know, I don't think there could be a combination of HST and westside. For accesory work I'll just do something like 3x8, and stay a couple reps short of failure. But I'm not really looking to add a ton of size during westside, strength is what I want, but I wanted to get at least a little bigger, instead of just stay the same size.

[SoG]

Thanks, Younglifter! I have REALLY wanted to do DC for the past 6 months, but I have restrained myself, since DC suggested that trainees have a few years under their belts before starting DC. I'll probably start it either at the end of this year or next year sometime. Right now, WS is working great for me!

Hep, you'll definitely gain size on WS as long as you control the reps in a hypertrophy-promoting fashion. I have found that rotating my hypertrophy accessory movements every 2-3 weeks has helped me stay fresh and put a few slabs of muscle on; I guess it keeps my body guessing. I also don't seem to overtrain hardly as much. Trust me, you'll gain size on WS as long as you adjust it appropriately!

Oh yeah, I have found do three high intensity sets for one muscle group twice a week is more affective than 6+ sets once a week. I am raising my strength on these movements, like my rows (started at 60-65, now at 80) and reaping the rewards of larger lats and traps. Of course, this has taken me 18 months to discover this, but now I know this works for me.

Here's today's workout:

Speed Box Squats
8x2@100

Speed Deadlifts
6x1@175

Front Squats
3x8@110

Hypers
4x10@70

Machine Side Bends
3x10@125


Comments: Great workout! DE Squat/Deadlift day is always murder! The front squats, hypers, and side bends really kicked my ass and had me sweatin'!

Next time around, I will raise the FS, Hypers, and Side Bends.

This begins my tenth and final week of my first Westside cycle. August 7th, I will be traveling to Canada for a week's vacation. Afterwards, I will come back and blow my old bench, squat, and dead PRs out of the water!

See ya!


-Dave

[SoG]

Speed Bench
9x3@85
150x2

Tate Press
2x8@45, 5@45

Cable Row
3x6@130

BB Front Raise
3x8@60

Hammer Curls
35x8, 35x7

DB Static Holds
75x68 seconds
80x~50 seconds
(Counted in "1001, 1002..")


Comments: GREAT workout! Today I tried grip training for the first time. DAMN it's fun! I am having a hard time typing out this log because of it! I will definitely include grip training with my bench days for now on!

FRs will be increased; HCs maybe... I think I'll keep them the same, next time around.

See you guys tomorrow for more PR breaking madness!!!


-Dave

[SoG]

GM/Squat
95x3
135x1
155x1
175x1
185x1
195x1
205x1

Zercher Squats
2x6@120, 6@125

Reverse Hypers
3x12@55

Weighted Leg Raises
3x10@25


Comments: UGH!!! The 205 went up pretty crappy... My form seemed to be utter crap on the concentric; I tend to lean forward and GM it up. I stall about 4-6 inches above parallel.... Guess I'll be hitting the box squats hard next cycle!

ZSs will go up to 125 next time around.

The RHs kicked my ass! They were pretty damn hard!

I suppose next time around I will be hitting some wide-stance GMs, SLDLs, and sumo deads to up my hip and hamstring strength; I think that's where I'm REALLY lacking as of late.

I wonder if my squat will be the same as my GM/Squat. Oh well...

See you Wednesday! I know that'll be a better ME day!


-Dave

[RiNgMaSteR]

Nice job on the gms man. Keep at it!!!

[britt72]

kick ass on wendsday

[SoG]

Thanks for the compliments, guys!!!

Today's workout:

Incline Close-grip Bench
95x3
115x1
135x1
145x1
155x0

JM Press
3x10@90

Dumbell Rows
3x8@80

Pause Shrugs
Lots of reps mixed with static holds

Behind-the-back Wrist Curls
2x15@95


Comments: Decent workout today. I went for 155 when I should have tried 150; 155 stalled right at the point where my triceps take the majority of the load, so I'll continue to hit those triceps hard during my next cycle!

JM presses were pretty tough... With the weight increasing weekly, I'm really starting to feel the pain!

DB rows were really sloppy in form. I'll keep the weight at 80 and work on making my form acceptable.

The pause shrugs were done to work on my grip and trap strength. I can't believe how hard it is to hold the ****ing bar at 225 lbs. when I'm deadlifting 350+. Oh well...!

This officially ends my first Westside training cycle. It's been 10 weeks of massive strength gains and fun! I'll most likely go to the gym Friday and do some olympic lifts and other odds and ends.

Saturday, I will vacation to Canada for a week. I will begin my maxes during mid-August and probably work on cutting my weight back down to around 180 or so. I'm hoping my maxes will be as follows:

Bench: 185+
Squat: 205+
Deadlift: 360+

All in all, I'm aiming for a modest 40-60 lbs. increase on my total. I can't wait to max out!

See ya!


-Dave

[RiNgMaSteR]

Nice workout man! Great job on the inclines!

[SoG]

Power Cleans
95x3
115x1
125x1
135x1
145x0

Overhead Squats
3x7@45

Pullups
4@bw, 3@bw

RHs
20@bw

Hypers
20@bw

Steep-Incline Abs
BWx12

Leg Raises
BWx15


Comments: An alright workout. It's funny how heavy the bar gets after adding 10 pounds to the power cleans!

Overhead squats were really fun, and VERY hard to balance! I might do them sporadically to work on my squat balance.

Pullups still suck ass... :(

I'll be back later today to report my grip-training workout!


-Dave

[SoG]

Dumbell Static Holds
80x~60 seconds
85x40 seconds
85x~50 seconds

Hammer Curls
35x8
35x8

Wrist Curls
65x12
65x11

Cable Preacher Curls
60x8
65x8


Comments: Good workout! My forearms are totally fried!

I'll see you guys next week! Lift hard!


-Dave

[SoG]

Deadlift
135x5
225x3
315x1 (Tough getting it up!)
365x0 (barely came off the floor)
365x0 (going nowhere...)
350x0 (Didn't move either...)

Various abs and back movements


Next day...


Flat bench
95x3
125x1
155x1
165x1
175x1
185x0

Skullcrushers
3x6@70

DB Shoulder Press
6x40
4x45

Cable Row--Regular Grip
2x6@120


Comments: Wow... What a ****ty week it's been at the gym... I just came back from Canada the day before I maxed out on deadlifts, so I was really exhausted from traveling. My sinuses have been readjusting back to home again, now that I'm back in Tennessee, so my head had been aching. I should have listened to my gut and rested the day after, but I went to the gym and got whooped! I'm hoping next week will be better when I try 350+ again.

Bench day was going great; I hit a 10 lb PR and I was going for 185 lbs. to make it a 20 lb. PR. I lowered 185 really smooth to my chest and began to push it up. The bar stalled aroundn 2-4 inches off my chest, where I began to battle with it to see if I could lock the ****er out. Now, I use the saftey pins to catch the bar if I can't make it, since I workout alone in my gym. Not after two seconds of struggling with the bar, a dude comes running over to pull the bar up off my chest. Boy, was I pissed!!! I got the bar up after they literally lifted it off of me, and I told them that I didn't need there help and I had it, and thanked them anyway for the help. The one dude said something along the lines of "next time, the bar will crash into your chest." I know he was helping me, but I wish he would have let me struggle. Oh well, next week I'll hit 185 for sure!

Wednesday I will max out on squats, while Friday I will do some DE S/D work. Later!


-Dave

[DB15]

havent checked this out for a while now

where in canada did you go

[SoG]

Originally posted by DB15
havent checked this out for a while now

where in canada did you go

I went to Kincardine, Ontario. Two hours west of Toronto on Lake Huron. It's pretty cold for this time of year!

Today's workout:

Squat
95x3
115x2
145x1
175x1
185x1
195x1
205x1
210x1

SLDL
3x6@180

Leg Raises
2x10@20


Comments: 'Bout damn time I hit a good PR!!! I felt great today at the gym and my PR shows how well my workout went. My squat form has improved tremendously since my last max out, while my form is pretty solid as the weight increases. Look for 215-220 next week!

I kept the volume low to reacclimate my body to the load. Next week I should be back to regular volume loads.

Friday I will start with some ME squat day. See you then!


-Dave

[SoG]

Box Squat
8x2@110

Few sets of OH Squats and a set of straight-leg raises.

Sunday I'll do DE Bench day.

[SoG]

Speed Bench
9x3@90

Weighted Dips
2x5@BW+20, 3@BW+20

Military Press
4@95, 4@85, 3@85

Wide-grip Pulldowns
8@112.5, 2x8@120

Hammer Curls
6@40, 4@40


Comments: Nice workout today! I'm still upping the volume back to original capacity, and it looks like every lift seems to be in line with my strength level.

The military presses seem so damn light... I should be able to push more if my flat bench press max is ~175-185, right? I imagine my MP max is ~110 or so.

Tomorrow I will max out again on deadlifts. I'll try to hit 350 tomorrow, if not any higher.

Thanks!


-Dave

[SoG]

Deadlift
135x5
185x1
225x1
275x1
315x1
335x1
355x1

GM
2x5@160

Hypers
2x8@80

Side Bends
2x10@50


Comments: YARRRRGGGG!!! I FOOKED that deadlift up, BABY! Last week, I couldn't even budge 350 off the ground, but I pulled that barbell off the floor this time!!! The barbell was my BEOTCH!! HAHAHA!!

My back is toast, btw. The GMs were so hard to do after deadlifts...

I'm weighing in around ~193 as well.

See you Wednesday!


-Dave

[Younglifter14]

Great deadlift! Update your sig now!

Young

[hepennypacker52]

You updated your sig, but now the old lifts are gone. What were they again? I would have left them up there to show your progress with Westside.

[SoG]

Great deadlift! Update your sig now!

Thank you, sir!


You updated your sig, but now the old lifts are gone. What were they again? I would have left them up there to show your progress with Westside.

Old Stats:
-Squat: 190
-Bench: 165
-Dead: 350

New Stats:
-Squat: 210 (~215-220 Friday)
-Bench: 175 (180 close-grip)
-Dead: 355

Added 35 lbs. to my total in ~12 weeks. Pretty good, seeing that my diet has been crap the entire time!

Today's workout:

Flat Bench Press
95x3
115x1
135x1
155x1
175x1
185x0 (stalled 2-4 inches above chest)

Tricep Pushdowns w/ Rope
3x8@#7

DB Front Raises
3x12@30

T-bar Rows
70x8, 75x8, 80x8

DB Curls
2x10@25

DB Static Holds
2x~40-50 seconds@80 lbs.


Comments: Pretty good workout today! I stalled with 185 at the same place above my chest, roughly 2-4 inches above. I'll hit my triceps really hard next week with a close-grip rack press, around my sticky point.

Once I get back to school, I plan on doing a short cutting stint, lasting between 5-8 weeks. I will be using Westside still (I love this program!!) and I will have a supplementation schedule. I will be taking ZMA, green tea tablets, flax seed oil, and AST 32x multivitamins, and beer on the weekends (gotta carb up, right? :)). I hope to eventually cut back to 180, though 185 will suit me fine.

I'll write down my workout routine with ME and accessory movements sometime later this week. Take it easy guys!


-Dave

[Fullback_45]

Workouts are looking damn nice! Way to fking murder those deads!

[hepennypacker52]

1) Don't have a crappy diet!!! And stay away from the booze!!!

2) I wouldn't really recommend ZMA...it won't help you that much, and will probably cause you to oversleep. That's what it did to me, and I felt like crap when I woke up in the morning because I still felt out of it. You will get some pretty cool dreams though.

3) Nice gains. I don't really know if triceps is your weak point in the bench press if you close grip more than you regular grip bench. It may be more of a speed-related problem. Or it may just be that you brought up the movements that you trained with Westside, in fact somebody told me that today. They brought up their ME movements with Westside a lot, but the big 3 didn't come up as much as the other movements they used did.

[SoG]

Originally posted by hepennypacker52
1) Don't have a crappy diet!!! And stay away from the booze!!!

2) I wouldn't really recommend ZMA...it won't help you that much, and will probably cause you to oversleep. That's what it did to me, and I felt like crap when I woke up in the morning because I still felt out of it. You will get some pretty cool dreams though.

3) Nice gains. I don't really know if triceps is your weak point in the bench press if you close grip more than you regular grip bench. It may be more of a speed-related problem. Or it may just be that you brought up the movements that you trained with Westside, in fact somebody told me that today. They brought up their ME movements with Westside a lot, but the big 3 didn't come up as much as the other movements they used did.

Henny,

I followed a great diet earlier this year; I dropped from 205 to 180 starting mid-January/February ending in May.

Sorry man! I really enjoy drinking beer! I drank roughly every 7-10 days on my diet earlier this year and still lost the weight.

I used ZMA last year and I liked the deep sleep and the little boost it gave me. I hope it will have the same effect.

Yeah, I've heard of similar incidents happening using WS; other ME movements become stronger, but they do not help the big three. I'll just continue to hit my triceps hard!

-Dave

[SoG]

Originally posted by Fullback_45
Workouts are looking damn nice! Way to fking murder those deads!

Thanks for the enthusiasm!!!

Today's workout:

Squat
barx7
95x5
135x1
160x1
180x1
200x1
215x1

Lunges
95x5 (switched to DB)
45x5
45x5

RHs
3x12@45

Abs
3 sets of 10-12 reps


Comments: Another great workout today! I have now put on 25 lbs. to my squat over 3 months. Pretty good to me!

Lunges were KILLER!!! They REALLY fired my gluts up in a way I've never experienced. I'm going to have to put them in my cycle for now on!

Everything else was smooth!

Tonight I'm going to Athens, Georgia, to check out the University of Georgia. See you Sunday!


-Dave

[hepennypacker52]

Excellent job on squats, keep it up.

[SoG]

Originally posted by hepennypacker52
Excellent job on squats, keep it up.

Thank you, Henny!

Here's a basic overview of my 10-week Westside cycle I will be following, starting Sunday:

ME Squat/Deadlift Movements:

-Sumo deadlift
-Rack deadlift
-Extended-range deadlift
-Low box squat
-High box squat
-Front squat
-Wide-leg GM
-Normal-leg GM
-Narrow-leg GM
-GM/Squat

Accessory Movements:

1st Microcycle: SLDLs, Rack Deadlifts, RHs, Hypers, Side bends, Pulldown Abs
2nd Microcycle: Lunges, GMs, RHs, Front Squats, Leg raises, Sit-ups


ME Bench Movements:

-Close-grip Incline
-Close-grip Flat
-Reverse-grip flat
-Reverse-grip incline
-Low rack press
-High rack press
-Close-grip floor press
-Regular-grip floor press
-Regular-grip incline
-DB (either incline or flat) presses

Accessory Movements:

1st Microcycle: Skullcrushers, Tate Presses, BB rows, Reg. grip pulldowns, MPs, Side/Rear laterals, HCs, BB Curls, DB Holds, BB Pause Shrugs
2nd Microcycle: Dips, JM presses, Cable row, Lying Row, Front raises, plate raises, HCs, semi-supine pullups (hammer chins), BB static holds, DB Pause shrugs

Manipulation of ME S/Ds (Goodmorning, Squat, Deadlift):

GSDGSDGSDG (Weeks 1-10)

Intensity Cycling:

3 weeks of light training (rep range 8-15), 2 weeks of heavy training (rep range 3-8), 2 weeks light, 3 weeks heavy (10 weeks total)

Microcycles rotate every two weeks.

I think that's about it! I decided to put in some new variables into the routine to see how it plays out. We'll see how well I'll gain strength on my cut!

See you guys tomorrow!


-Dave

[DB15]

good luck man

what are your goals for your lift increases, or do you just want to see what happnes after the 10 weeks

[hepennypacker52]

Good luck Dave.

Are you an advanced PL'er?

The only reason I ask this is because if you're not, you may not really need to switch up ME exerceises every week.

[SoG]

Originally posted by DB15
good luck man

what are your goals for your lift increases, or do you just want to see what happnes after the 10 weeks

Good question! I am cutting down 10-15 lbs. of weight, so my primary goal is to maintain strength. However, any strength gain, even marginal, would be great, somewhere around 20-30 lb. increase for my total, I think, would be feasible.


Good luck Dave.

Are you an advanced PL'er?

The only reason I ask this is because if you're not, you may not really need to switch up ME exerceises every week

No way! I'm a beginner PLer, and I'm well aware of advanced lifters' suggestions to keep an ME exercise for 2-3 weeks in the early stages of PLing. However, I am interested in trying a different protocol to my strength training. I doubt I will suffer losses by switching out every week. We'll know for sure by the end of the cycle.

Today's workout:

Speed Bench
9x3@90

Skullcrushers
3x8@65

BB Rows
3x8@125

Standing MP
10@70, 6@70, 6@65

HCs
8@35, 10@30

DB Static Holds
1st hold-- ~80 second fast count
2nd hold-- ~60 sec. fast count


Comments: Fine workout, today! I will drop the SCs to 60 so I can do full ROM; I am stopping a few inches away from my head (~3), and I'd like to go as close as possible to get the full effect.

MPs will be moved to 65 lbs., and HCs to 30.

Tomorrow I max out on wide-leg GMs! I'm looking to hit 235+. See you tomorrow!


-Dave

[SoG]

Wide-leg GM
barx10
135x3
160x3
185x1 (Whoops! Forgot I was going for a triple!)
210x3
230x3

SLDLs
3x8@175

RHs
Erectors destroyed; decided to pass up on them

Pulldown Abs
10@#7
2x10@#9


Comments: Sluggish workout today... I have figured out that my GM form needs some major work, primarily focusing on full range of motion. Needless to say, GMs still tore my back up like nuts!

I'll move SLDLs up to 180 next week and Pulldown abs to #9 for all three sets.

See you guys tomorrow!


-Dave

[Fullback_45]

Good work for feeling sluggish. Goodmornings look strong regardless.

[AJ010]

GMs are a tough lift huh? I hate them haha, but they work so good!

When you gonna max out?

BTW, westside is AWESOME!

[RiNgMaSteR]

Awesome job on the GM's man!! Keep up the good work!

[SoG]

Good work for feeling sluggish. Goodmornings look strong regardless.


Awesome job on the GM's man!! Keep up the good work!

Thanks for the support, dudes!


When you gonna max out?


Well, I just maxed out last week, so I'll max out probably in early November, around Election Day.

Today's workout:

Rack Press--2-3 inches above chest
95x3
115x3
135x1
155x1
165x1
175x1
180x1

Tate Press
2x10@40
8@40

Regular Prone-grip Pulldowns
2x10@125
2x6@125

Side laterals
2x12@22.5

Rear laterals
2x12@15


Comments: Pretty nice workout today! I decided to attempt 180 instead of 185, like usual. My ego always gets the best of me when I go for a weight a little out of my league, and when this happens, I usually miss the lift.

I think next week I'll max out with a CG press, maybe...

I cut out bicep and grip work today since my girlfriend met me at the gym. But it'll be back next week!

I'm still sore as hell from Monday's grueling ME day. My hamstrings and erectors are crying in agony!

Oh yeah, for the hell of it, here's what I looked like around 2-3 years ago.

[SoG]

..And here's what I looked like around 2 years ago.

[SoG]

--

[SoG]

Here's me three weeks ago

[chim_chim]

It's hard to believe that's even the same person in the first pic.:eek: Awesome improvement. Do people that haven't seen you for a few years even recognize you?

Also, I'm looking forward to lifting with you in a week or two. You can laugh at my form on DL's, SLDL's, and GM's. :)

[hepennypacker52]

Awsome transformation, when I saw the first pic I was like whoa, this guy's a PT (even though size doesn't matter :))? Then when I saw the most recent picture, I actually said "holy christmas".

[DB15]

Originally posted by chim_chim
It's hard to believe that's even the same person in the first pic.:eek: Awesome improvement. Do people that haven't seen you for a few years even recognize you?


no joke

[SoG]

Originally posted by chim_chim
It's hard to believe that's even the same person in the first pic.:eek: Awesome improvement. Do people that haven't seen you for a few years even recognize you?

Also, I'm looking forward to lifting with you in a week or two. You can laugh at my form on DL's, SLDL's, and GM's. :)


Awsome transformation, when I saw the first pic I was like whoa, this guy's a PT (even though size doesn't matter )? Then when I saw the most recent picture, I actually said "holy christmas".


no joke

Thanks for the compliments, guys!

Most people were surprised that I had pulled off such a weight loss. I had been overweight all life, with my highest weight at 240 lbs. I lost 20 lbs. over a 6-8 month period, and then kicked it into high gear and lost 40-50 lbs. in 3-4 months, when my lowest weight was 170-175. A lost a little too much weight during this time, and after learning a lot about dieting, I know what I did wrong during those months.

Right now I'm around 190-195, and I'm going to cut back to 180 or so over this training cycle.

Today's workout:

Speed Box Squats
8x2@110

Rack Pulls
6@275 Conventional
5@275 Conventional
4@275 Sumo

Hyperextensions
3x12@80

Side Bends
2x15@55


Comments: An okay workout today. I've been feeling drained more than usual ever since I've started back from my week off. Maybe my diet is finally getting to me? I'll be dieting right once I'm back in Boston tomorrow. I'll probably follow a 40/40/20 diet with beer, uhhh, carb up days on the weekend.. :).

My back was killing me today doing rack pulls. I find it more comfortable to do full ROM deadlifts than rack pulls, incidently. I tried sumo rack pulls, which definitely changed the range of motion and the muscles involved; I thought sumo pulls were easier than conventional pulls. I'll be maxing out on sumo deadlifts soon enough.

Today's my last day in Chattanooga, Tennessee, and I'll be leaving my lovely girlfriend behind for a month! So guys, hug your girlfriends/wives and tell them you love them, cause I'll be doing the same with my girlfriend!


-Dave

[RiNgMaSteR]

Nice looking workouts man!!! Sucks you gotta leave your girl!

[SoG]

Nice looking workouts man!!! Sucks you gotta leave your girl!

Thanks man! Yeah, I'll be back in no time to see her again, though!

Yesterday's workout:

Various Pushups
9x3@BW

Chair Dips
3x10@BW

Jug Rows
2x20-30@Jug Weight (25-35 lbs.?)

Jug Hammer Curls
2x8@25-35 lbs.


Comments: Haha, what a weird, improvised workout! Unfortunately, my school gym is closed until Tuesday, so I was either stuck doing cardio or bodyweight exercises. I chose the later. I did a bunch of different pushups: clap pushups, incline pushups, wide pushups, fist pushups. I could have done a lot more dips, but doing high reps was placing strain on my shoulders, so I opted to stop at 10 reps.

Tuesday I will do my ME Squat/Dead work with high box squats. I'll do some cardio today.

I also plan on joining the submission grappling club this semester so I can learn some wrestling and jiu jitsu, AND so I can include some cardio in my workout. I should easily cut to 180-185 this way.

See you guys Tuesday!


-Dave

[SoG]

Today's workout:

High Box Squats--2 or 3 inches above parallel
95x3
115x3
135x3
160x3
185x1
205x1
215x1
225x1

SLDLs
3x8@180

Hypers
3x12@80

Weighted Situps
2x15-20@20


Comments: Nice workout! Unfortunately, BU does not have boxes readily to squat (even though tuition is 40k+), so I can only squat off of benches. I'm going to eventually ask if they have aerobic steps to squat on.

SLDLs, Hypers, and Situps all increase by 5 lbs.

Next week I will max out on sumo deadlifts. I'll also switch around my accessory exercises as well.

See ya!


-Dave

[RiNgMaSteR]

Sucks about not having something good to squat on..Good job none the less! Keep up the good work!

[SoG]

Sucks about not having something good to squat on..Good job none the less! Keep up the good work!

Ya I know... I'm gonna figure something out so I can box squat! Thanks for the compliments!

Today's workout:

Close-grip Flat Bench Press
95x3
115x3
135x1
155x1
175x1
185x1 *5 lb. PR*

Tricep Pushdowns
2x10@70, 8@70

Side Laterals
2x12@25

Regular Grip Pulldowns
3x10@127.5

Straight-bar BB Curls
8@60, 7@60

Alternate Grip Thickbar Holds
225x10 seconds, 295x10, 345x5


Comments: Nice workout today! 185 went up nice and smooth. I bet I could have hit 190, maybe 195..! I'm getting very close to the 200 lb. level. I'll definitely hit it by the end of the year! Yay!

Everything else went nicely. I can't do Tate Presses anymore, since the dumbells aren't very functional when doing them.

Next week I'll do incline Regular grip presses for maxout day. See you Friday!


-Dave

[Fullback_45]

Congrats bro! Your so fking close, right around the corner man. Keep it up and 200 is going to get killed. 200 is only the begining once you get there.

[2THICK]

Congradulations on the progress. This is the first time I have looked over anyones journal and I am impressed. You have come along way in three months and obviously know what you are doing. Keep hitting it hard and the progress will never stop.

[DB15]

yea I love reading this journal

200 is so close man good luck

[SoG]

Congrats bro! Your so fking close, right around the corner man. Keep it up and 200 is going to get killed. 200 is only the begining once you get there.


Congradulations on the progress. This is the first time I have looked over anyones journal and I am impressed. You have come along way in three months and obviously know what you are doing. Keep hitting it hard and the progress will never stop.


yea I love reading this journal

200 is so close man good luck

Thanks a lot for the great compliments and encouragement! I will definitely bring 200 as soon as possible!

I feel honored, 2THICK, for the encouragement! Thank you, too, for the help you have given me over the past few months!

Today's workout:

Box Squat
8x2@115

Rack Pulls--Conventional
3x6@275

Speed Pull-thrus
12@130, 12@145, 12@160

Side Bends
3x15@60


Comments: Great workout today! The rack pulls were MUCH easier than last week; I actually got through all three sets easily!

Unfortunately, I know of no way to do reverse hypers, so I'm going to put speed pullthrus in its place, for now...

Side bends were much stronger than before! I'll increase the weight when I do them in a few weeks.

Tomorrow I will begin to teach my fitness training class at BU. I've got three students from 10-11 AM, so it should be fun!

See you guys on Sunday!


-Dave

[Fullback_45]

Great sets in the rack today. Those are almost high reps lol.

[RiNgMaSteR]

Very nice rack pulling man!! Looking good!!!

[SoG]

Today's workout:

Speed Bench
9x3@90
2@145

Dips
2x6@15
4@15

Prone Rows
4x95
8x75
6x75

DB Shoulder Presses
3x10@30

Hammer Curls
2x10@30


Comments: Nice workout today! Chim-chim and I worked out together today at the BU gym.

I'll move up HCs and DB Presses next time.

Tomorrow I'll max out on sumo deadlifts. See you tomorrow!


-Dave

[SoG]

Today's workout:

Sumo Deadlifts
135x8
225x3
275x3
315x1
335x1 (Belt and Chalk Added)
355x0 (Budged an inch off the ground)

DB Lunges
3x8@35

Hypers
3x12@85

Abs
2x11@20


Comments: Nice workout today! I had never tried sumos until today; quite an interesting manuever, I might say! It looks like my conventional is stronger than my sumo, so I guess that means I need to work on hip power and my posterior chain... as usual.... :) :).

Lunges and Hypers kicked my ass as usual!

See you guys on Wednesday!


-Dave

[Fullback_45]

You'll be popping 405 sumo before you know it.

[SoG]

You'll be popping 405 sumo before you know it.

Soon enough, soon enough!!!

Today's workout:

Incline Regular Grip Bench
barx10
70x3
95x3
115x1
125x1
135x1
145x1
150x0 (Stalled off the chest)

JM Press
95x10
85x10
80x10

Cable Rows, Regular Grip
110x10
120x10
130x10

DB Front Raises
3x12@30

Hammer Chins
3x3@BW

DB Holds/Shrugs
80s, 85s, 85s


[b]Comments: Great workout today! I think I broke a PR on my incline bench.

Next week I move into my "heavy" accessory cycle, so my reps will drop to 3-8 per set. Should be fun!


-Dave

[Fullback_45]

Looking forward to seeing y ou move some heavy sets this heavy cycle bro.

[SoG]

Looking forward to seeing y ou move some heavy sets this heavy cycle bro.

Thank you, sir!

Today's workout:

Speed Box Squats
8x2@120

GMs; 3 Different Stances
3x8@185

Front Squats
10@100
5@100

Situps
15@10 kgs
2x15@12.5 kgs


Comments: Great and exhausting workout today! Those GMs really beat the crap out of me!!! Ugh, I didn't have the heart to push myself for the 2nd and 3rd front squat set!

Weighed in at 197.5 lbs. today, down a pound from 2 weeks ago, yay!!! I'm going to get more serious with the cardio/diet come next week, since I'm trying to get down to ~190 by October 7th (doubt it but I can hope!) and ultimately ~180 by the end of the year (definitely a feasible goal!).

Hopefully, I'll be putting up 200+ on my bench, 375+ on my deadlift, and 240+ on my squat, too!

See you guys Monday!!!


-Dave

[hepennypacker52]

Weighed in at 197.5 lbs. today, down a pound from 2 weeks ago, yay!!! I'm going to get more serious with the cardio/diet come next week, since I'm trying to get down to ~190 by October 7th (doubt it but I can hope!) and ultimately ~180 by the end of the year (definitely a feasible goal!).


I think if you work hard, you may be able to get to 190 by the 7th, but you can definately come close. Good luck with it :)

[Fullback_45]

****...................you blow me away on those GM's by far. Congrats on the weightloss to bro! PROGRESS!

[SoG]

I think if you work hard, you may be able to get to 190 by the 7th, but you can definately come close. Good luck with it :)

Yeah, I think I can come pretty close... But I need to get my diet into high gear, and REALLY stop the excessiveness of eating; ie, pizza, beer, eating out, etc... I'm committed to finding a medium between both extremes, since I do not want to lessen the experience of college too much.


****...................you blow me away on those GM's by far. Congrats on the weightloss to bro! PROGRESS!

Thank you again, sir! Those GMs are literally ripping my erectors to shreads! I love 'em, though!

Today's workout:

Speed Bench
9x3@90
150x2

Prone Rows
3x5@85

Dips
3x4@22.5

DB Shoulder Press
2x6@40, 5@40

Hammer Curls
4@40, 3@40

Wrist Curls
2x20@50


Comments: Great workout today! This was my first "heavy" cycle of weights; it's definitely feels different than previous weeks. I think I'll enjoy the next two heavy weeks!

I'm going to follow my diet much better now--I've had two weeks of so-so dieting. I'll be counting calories on fitday.com and I will keep a diet journal with pictures, etc. on another website at TUSClan.com. The journal will start within the next couple of days, so check up on it!

Alright guys, tomorrow I max out on GM/Squats; last time I maxed out I hit 195 for a rep. I hope to do better tomorrow!

Thanks!


-Dave

[RiNgMaSteR]

Workouts are looking very nice man!! Keep up the great work!!

[SoG]

Workouts are looking very nice man!! Keep up the great work!!

Thank you!

Today's workout:

GM/Squat
bar x 10
95x3
115x3
135x1
155x1
175x1
195x1

DB Lunges
3x4@50

Hypers--DBs in both hands
3x10@55x2 DBs

Leg Raises/Low Incline Abs
5@30/10@22, 7@30


Comments: Well, I finally had a so-so day today! My back was still sore (and probably recovering) from the GM-blast I gave it on Friday! However, I disregarded any lack of performance issues I might have experienced and went with GM/Squats anyway. My last max was 205 and 195 today felt extremely heavy! Remind me if I feel sore then don't max out! :)

Everything else was great! I'm going to have to get the 60s/65s next time for my hypers.

See you guys Wednesday!


-Dave

[SoG]

Today's Workout:

Close-grip Floor Press
barx10
95x3
115x3
135x1
155x1
175x1
185x1
195x1
200x1 **** YA!!!!!!!!!!!

JM Press
3x5@105

Cable Row
3x6@160

DB Front Raises
3x6@35

Incline DB Curls
2x5@30

Static DB Holds with Shrugs
80 lbs@~15 shrugs for 45-55 seconds
85 lbs@~8 shrugs for 25-40 seconds


Comments: YES!!!!!!!!!!!! Awesome day today! 10 lb. PR on my floor press and my first time to ever load 200 lbs. on the bar! AWESOME!

Everything else went very smoothly! I'm still sore from yesterday's Jiu-Jitsu workout (my cardio for my diet), especially my neck! But it's a lot of fun, for sure!

See you guys Friday!


-Dave

[hepennypacker52]

Awsome floor press Dave!

Is Jiu-Jitsu fun?

[SoG]

Awsome floor press Dave!

Is Jiu-Jitsu fun?

It's loads of fun! You definintely need to have a strong core and a flexible, strong neck to withstand a match! Great cardio, too!


-Dave

[SoG]

Today's workout:

Speed Squats
8x2@125

GMs, Various Stances
3x5@205

Front Squat
3x5@115

Weighted Situps
8@25
8@45
8@60


Comments: I had an "moment of clarity" today; I realized how much passion and love I have for weight-lifting. I always feel great after lifting the iron (especially after 3 sets of 205 lb. GMs!) and I know I will reap what I sow. My will and self-determination will take me to places I cannot even fathom as of yet. Truly a refreshing thought!

I also tasted the Iron today, literally... I licked my hand because I thought some PW Shake was on it but instead I tasted the bitterness of the Metal.

I weighed in at 196 today, down 1.5 lbs. from last Friday. AND I really screwed my diet over last night, since I went to the Red Sox game and ate a bunch of crap, then later on downed a few shots of Mount Gay rum. Did you guys see the game last night? WOW, that last inning was INTENSE!!!! I'm not a Red Sox fan but that game kicked some serious ARSE!

Keep up the great work guys and never give up! Thanks a lot!


-Dave

[RiNgMaSteR]

Nice workouts man!! Great job on that 200lbs floor press!

[SoG]

Nice workouts man!! Great job on that 200lbs floor press!

Thanks a lot, man!

Today's workout:

Speed Bench
9x3@90
2@145

Skullcrushers
5@70
2x5@75

Regular Prone-grip Pulldowns
2x6@142.5
6@150

Military Press
3x4@90

Straight-bar BB Curls
2x5@70


Comments: Nice, smooth workout today! My workout protocol called for a new exercise microcycle while I have one more heavy week left before switching back to two light weeks. Everything felt great!

Skullcrushers were VERY controlled and full ROM.

I've figured out how to do box squats. I will stack all the rubber-coated plates on top of each other, which comes out to around 5-7 inches; then I will put one or two regular 45s on top to make the surface flat. I'll be able to do low box squats and parallel box squats! Yes!

So, tomorrow I will be doing 8" box squats! See you then!


-Dave

[JackBags]

Muy bien on the 200 floor press, keep it comin!

[SoG]

Muy bien on the 200 floor press, keep it comin!

Gracias!

Today's Workout:

8-9 Inch Box Squat---3-4 inches below parallel
barx6
95x3
115x3
135x1
145x1
155x1
165x1

SLDLs
3x5@205 (Chalked up)

Hypers w/ DBs
3x6@70s (140 lbs. total)

Farmer's Walk
1 full lap from each side of the gym

Side Bends
3x8@65


Comments: Superb workout! Man, was I LOW on those box squats! I don't think I've ever squatted so low in my life! Surprisingly, the movement felt very smooth both ways.

SLDLs felt nice and lighter than normal; I could probably up the weight for next time

Hypers were FUN today! They were really heavy, since I'm used to holding a 80 lb. dumbell to my chest. Instead, I gripped them and let them hang beneath me as I hypered. This cut the ROM out some but it allowed me to go nice and heavy.

Incidently, I had to walk to the opposite side of the gym to use the hyper machine. So, I got my grip work in today by farmer walkin' with the 70s.

Alright! See you guys Wednesday!


-Dave

[Fullback_45]

Havent check the journal in a few days and im already missing hella ****. Everything is right on! Looks like you'r haveing a ****load of fun to. Keep fking **** up!

[RiNgMaSteR]

Great workouts man!!! Looks pretty damn good!!

[SoG]

Havent check the journal in a few days and im already missing hella ****. Everything is right on! Looks like you'r haveing a ****load of fun to. Keep fking **** up!


Great workouts man!!! Looks pretty damn good!!

Thanks guys!

Today's workout:

Close-Grip Flat Reverse Bench
barx10
95x3
115x3
135x1
155x1
175x1
185x1
195x1

Straight-bar Tricep Pushdowns
5@85
2x5@80

Barbell Rows
2x5@135
5@140

Side Lateral/Rear Lateral Sets
SL: 3x6@25
RL: 3x6@20

Hammer Curls
5@40, 3@40


Comments: WOW!!! Freakin' 195 on the close-grip reverse bench?! YES!!! I battled that son of a bitch for 10 seconds before I locked it out! I made sure to say "**** you!" after I racked it! One thing I noticed was the incredible amount of lat power I was generating during the reverse bench, even with a close grip! I think that's what powered me out of the hole more than anything!

Everything else felt awesome! I did jiu-jitsu last night and had a nice cardio session, despite getting my newbie ass kicked! I'll get better (and stronger!) though!

See you guys on Friday!


-Dave

[hepennypacker52]

Great job, as usual. Lat strength will definately help you out of the hole, that proves that the lat work you did paid off, good job. I finally started Westside!!! Just with a DE day though, was too tired to max out, will do that Friday or Saturday.

[LiftNeat]

Hey dave workouts looking realy good. You got any new pix???

[SoG]

Hey dave workouts looking realy good. You got any new pix???

Yeah, let me find the website... I'm drunk in the pictures, though.

I'm the guy in the dark blue collared polo shirt:
http://bixol.dyndns.org/bostsoph/1party/1party.html


Great job, as usual. Lat strength will definately help you out of the hole, that proves that the lat work you did paid off, good job. I finally started Westside!!! Just with a DE day though, was too tired to max out, will do that Friday or Saturday.

Thanks! Good job on starting Westside! Stick with it and the gains will be phenominal!


Today's workout:

Box Squat--1" Below Parallel
8x2@105
2@155

Rack Pulls--Below Knee
3x3@315

Machine Back Extensions
6@stack
2x6@Stack +25 lbs.

Pulldown Abs
8@80
2x8@90


Comments: Pretty nice workout today. Like last week, I stacked some thick-plated 45s to squat on. They work very nice!

I weighed in at 195.5, for a loss of 1/2 lbs. Wish it could have been a larger amount, but it's progress!

This weekend, I got a sweet job moving this writer named Joseph Finder into his new office, making $15 an hour. So, I'll be making great money AND getting some GPP work as well!

See you guys Sunday! I'll be back to my "light" week cycle, including a new cycle of exercises!


-Dave

[SoG]

Today's workout:

Speed Bench
9x3@90

Straight-Bar Skullcrushers
3x10@60

Regular-Grip Pulldowns
3x10@127.5

Standing Overhead Press
3x8@75

EZ BB Curls
3x12@55

Wrist Curls
2 sets, 15+ reps


Comments: Pretty nice workout. I drank a few beers last night and felt a little tipsy, so I was draggin' butt a little this morning. However, I still had a good workout nonetheless!

Haha, yesterday I was at my sweet job, now making $17/hour. I was taking boxes upstairs in the elevator and my fat ass hit the stop button inbetween floors. I panicked and jumped down to the bottom floor and freakin' left the elevator locked, between floors. SO, for an hour we had to lug boxes up 5 flights of stairs... Talk about a killer GPP workout!!!!

I also did around 40 minutes of cardio in the class I teach.

So for all the calories I expended, I drank 4 beers and a boatload of ice cream!

See you guys tomorrow!


-Dave

[hepennypacker52]

Talk about a killer GPP workout!!!!


You wanna talk about a killer GPP workout, try my job. I push carts at a busy, busy grocery store. I get a 30 minute lunch for working 7.5 hours, so there's 7 hours of straight work. And it is hard work, contant walking in heat for 7 hours, and 1/2 of the time you're pushing a 300-500lb row of carts uphill (yeah, they designed the store nice didn't they?), and then turning them 90 degrees into the store (hardest part). I probably burn over 1000 calories a day (all we get is water), and the next day my quads and calves are shot, it's hard to walk.

And the best part...I get a whopping $5.75 an hour!!!

[SoG]

You wanna talk about a killer GPP workout, try my job. I push carts at a busy, busy grocery store. I get a 30 minute lunch for working 7.5 hours, so there's 7 hours of straight work. And it is hard work, contant walking in heat for 7 hours, and 1/2 of the time you're pushing a 300-500lb row of carts uphill (yeah, they designed the store nice didn't they?), and then turning them 90 degrees into the store (hardest part). I probably burn over 1000 calories a day (all we get is water), and the next day my quads and calves are shot, it's hard to walk.

And the best part...I get a whopping $5.75 an hour!!!

BAH! I'd work physical labor that cheap! You must work at freakin' Wal-Mart... Consider moving inside (and hopefully getting a raise!)

Today's Workout:

Extended-Range Deadlifts--Standing on 45s; 35s are the largest weight
115x1
185x1
255x1
305x1
275x1
295x0 (Stiff-legging it up!)

SLDL
3x8@185

DB Hypers
3x10@65s (130 lbs total)

Farmer's Walk
65s for two laps

Side Bends
3x12@60


Comments: Hmm, interesting workout! I was surprised at how I couldn't handle the weight in the extended range deadlift! Actually, I had never done them before, and I assumed the weight difference wouldn't be too much! I got 305 off the floor but got stuck; same with 295. My ass was far in the air at the sticky point so I think my form was a little off. This certainly hit my hamstrings much more than my back!

SLDLs will go up to 190, 195 next time.

See you Wednesday!


-Dave

[eggy_wont_grow]

Friday (DE Squat/Deadlift)

Box Squats: 8 sets, 2 reps, 60% 1RM (of box squats or back squats?)
SL-DL: 4 sets of 6 reps
Side Bends: 5 sets of 8 reps
Reverse Hyper: 4 sets of 8 reps



i used the above as an example. ive seen tht u change box squats often, as with other exercises. my question is, wen u change to another exercise every so often, do u have to find the 50%/60% 1RM for tht exercise every time u change them? or do u estimate? or is there a part of westside tht explained this tht ive seemingly missed out? thnx alot for the info, my powerrack arrives in 2 weeks, and im lookin 4ward 2 starting a westside routine of my own.

got help?

[SoG]

i used the above as an example. ive seen tht u change box squats often, as with other exercises. my question is, wen u change to another exercise every so often, do u have to find the 50%/60% 1RM for tht exercise every time u change them? or do u estimate? or is there a part of westside tht explained this tht ive seemingly missed out? thnx alot for the info, my powerrack arrives in 2 weeks, and im lookin 4ward 2 starting a westside routine of my own.

got help?

You're right in your assumption, Eggy. Switching up exercises on a regular basis causes confusion for the exact percentage of weight I should be using. However, I alternate exercises every 2 weeks, so by the time the next 2 weeks is over, I will be back to that original set of exercises and I can adjust the weight accordingly. My goal is to raise the weight a little more than what I it was at the previous cycle, whether that's 5 or 10 pounds.

Making the cycle more confusing, I add "light" and "heavy" cycles in in a 3 light, 2 heavy, 2 light, 3 heavy fashion for a total of 10 weeks. Some weeks when I start a new cycle of exercises, the heavy cycle is not quite over.

Basically, once you get used to rotating your exercises on a frequent basis, you can wing the target weight with better accuracy.

Have a good day and enjoy Westside when you start!


-Dave

[hepennypacker52]

BAH! I'd work physical labor that cheap! You must work at freakin' Wal-Mart... Consider moving inside (and hopefully getting a raise!)


lol

I work at Wegmans (only NY and PA I think). I would move inside, if I could. The people there don't really give a crap what you want though, and I can't find another job. Ah well, at least it'll hopefully make my next job seem a lot easier.

[SoG]

Today's workout:

Rack Press--upper 2/3 to 1/2 of bench
95x6
115x3
135x1
155x1
175x1
190x1
200x1
205x1
210x0

Straight-bar Pushdowns
8@80
2x8@75

Barbell Rows
3x10@125

Side/Rear Laterals
12@25 12@20
8@25 8@20

Hammer Curls
2x12@30


Comments: Great workout! 205 went up nicely! Now that all my partial bench presses are hitting 200+, it's only a matter of time before my full bench hits 200!!!

I'll be back in Chattanooga, TN with my girlfriend tomorrow! I'll be hitting the local YMCA gym for my next three workouts!

See ya!


-Dave

[hepennypacker52]

it's only a matter of time before my full bench hits 200!!!


That will be a sweet, sweet day :). I wish I were closer to strength with you, we could have raced then to 200, but I'm far behind. Nonetheless, another good workout. Have fun in TN.

[SoG]

That will be a sweet, sweet day :). I wish I were closer to strength with you, we could have raced then to 200, but I'm far behind. Nonetheless, another good workout. Have fun in TN.

Yes, yes it will be! Once you get rehab'ed and 100% into Westside, you'll be making amazing strength gains! You'll probably begin to close the gap real fast, too!

Today's Workout:

Speed Box Squats--Right below parallel
8x2@110

Rack Deadlifts--below knee
3x6@290 (Nowhere near failure)

Reverse Hypers
15@35
15@40
15@45

Pulldown Abs
3x12@75


Comments: Great workout today! The highlight of today's workout was doing some nice reverse hypers! I haven't been able to do them for 5 weeks so it was nice to hit them hard! I'll probably do them again on Monday!

Rack deadlifts were strong and powerful! They beat my ass, but I finished each set with at least 1-2 (if not more) reps left in me. This should translate into a powerful deadlift off the floor in the next few weeks!!!

See you guys Sunday!


-Dave

[2THICK]

Nice....I like the Stifflegs right after the box, should be a good combo for making the posterior chain strong.

[SoG]

Nice....I like the Stifflegs right after the box, should be a good combo for making the posterior chain strong.

Definitely..! WS has taught me the importance of training the posterior chain. You can never get enough PC work!

Today's workout:

Speed Bench
9x3@90
155x1 (little rocky going up)

Dips
2x8@BW
5@BW

Hammer Grip Cable Rows
8@#13
2x8@#12

DB MP
2x10@35
5@35

Hammer-Grip BB Curls
2x9@65

DB Holds
85@113-count
85@97-count


Comments: Nice workout today! My 155 bench went up rocky on behalf of my form... I need to take care of that with some practice!

Cable rows went down because the cable machine is different than BU's row machine.

Tomorrow I will do narrow-leg GM 3RM. See ya tomorrow!


-Dave

[AMG]

Nice DE Bench day Dave.

[SoG]

Nice DE Bench day Dave.

Thank you, sir!

Today's workout:

Narrow GM (about 2-4 inches between feet)
95x5
115x3
135x3
160x3
185x3
205x3
225x3
240x3 (15 lb. PR)

Front Squats
2x8@105
8@115

Hypers
3x10@120 (Two 60 lb. dbs)

BW Ab Circuit


Comments: Great workout today! Hit a 15 lb. PR on my GMs. Mind you, this is a very narrow stance and I'd assume with a wider stance, I'd be able to handle more weight. My previous GM PR (230x3) was with either a normal/wide stance, so hopefully it has increased even more than that!

Hoisting the weight on my back caused a little pain the trap/rhomboid area--it's starting to feel better but it's not back to normal. Also, my knee and ankle ached a little after front squats. A dayful of injuries!

And I'm back on my diet, too. I took a week off since I was home with my girlfriend, so I enjoyed plenty of good, fatty, high-carb foods! But now it's back to the old diet! I weighed in at 193.5 back at home, so I have lost a total of 5 lbs. in roughly 5-6 weeks.

See you guys tomorrow!


-Dave

[SoG]

Today's Workout:

Wide Grip Bench--Forefingers 1" outside rings
95x5
115x3
135x1
145x1
155x1
165x0 (stalled an inch above chest--too heavy)
160x1 (battled it up and I got it)

JM Press
10@95
10@90
10@85

Prone Row
2x10@75
6@75

DB Front Raises
3x12@30

Cable Curls
12@70, 12@85 (absolutely no correlation with actual bicep strength)


Comments: Today's workout provoked much thought into my future training sessions. I think I will work the bottom of my bench more through wide-grip bench maxes and pause dumbell work. I will also hit my lats and shoulder strength more with more compound exercises. Hopefully, this will help get my bench up faster. I will also include some cleans on D/S days too.

Other than that, I'm just worn out from yesterday. I worked out at 2, walked 25 minutes to my job, worked there for 2 hours (light physical work), and then went to jiu-jitsu practice and had my ass handed to my on multiple occassions. I still had a BLAST doing it, while getting my cardio in as well. My body is sore all over, especially my lower back, neck, posterior chain, etc...

Tomorrow I'll probably do some muy-thai or take the day off, depending on how I feel. I'll also be working 4 hours, basically setting up this guy's office for him at $17 an hour. Makin' bank and working out hard! Ahh, the good life!

See you Friday!


-Dave

[Fullback_45]

Plan of attack to hit your lower end bench sounds great bro. Goodluck

[SoG]

Plan of attack to hit your lower end bench sounds great bro. Goodluck

Thanks!

Today's Workout:

Speed Box Squats
8x2@115
2@165 (pretty heavy)

GMs
3x10@185 (Heavens! Talk about hardcore!!!)

DB Lunges
2x12@35
4@35 (Freakin' couldn't take anymore PAIN!!)

Weighted situps
15@45
15@55
10@55


Comments: Even after moving furniture and stuff for the last few days, I pulled off a nice posterior chain workout! I'll be feeling those GMs/Lunges in the morning...!!!

See you guys Saturday!


-Dave

[SoG]

Today's Workout:

Speed Bench
9x3@90
2@155

Dips
3@25
3@30
3@30

Cable Rows
5@160
2x5@170

DB MP
2x5@45
4@45

DB Curls
5@35
5@40

BB Holds--No Chalk
20-count@330
10-count@380


Comments: Great workout today! I'm now in my final three-week stretch, and for the rest of the time, I will be doing heavy accessory sets.

See you guys tomorrow! I'll be maxing out on a parallel box squat!


-Dave

[hepennypacker52]

Good luck maxing out!

[Fullback_45]

Kill that squat bro!

[SoG]

Thanks guys!

Today's Workout:

Parallel Box Squat
3x95
3x115
135x1
155x1
175x1
185x1
195x1

Front Squats
3@115
3@125
3@135

Hypers /w Two DBs
3x6@75x2

Ab Circuit


Comments: Great workout today! Everything went nice and smooth.

See you guys Wednesday!


-Dave

[2THICK]

Nice box squats, you have definetly come along way and are making some great progress.

[hepennypacker52]

Before (from first page) :

10" Box Squat

45 lbs. x 10 reps
95 x 3
115 x 3
135 x 1
155 x 1
165 x 0 (Couldn't even begin the concentric off the box.. )

After :

Parallel Box Squat
3x95
3x115
135x1
155x1
175x1
185x1
195x1

Great job Dave.

[Fullback_45]

Awsome job bro!

[SoG]

Haha, thanks guys! Nice to see some old numbers!

Today's workout:

Regular-grip 30-degree Incline
95x3
115x1
135x1
145x1
150x1

Floor Press
5@155
3@165
3@175

Front DB Raises
3x6@40

Lying Prone Row
6@90
2x5@90

Incline DB Curl
2x5@30


Comments: Pretty nice workout today! My regular grip incline is getting stronger, so that's a good sign! I think I hit 150 with a close-grip last time, and that grip is stronger than my regular. NICE!

Went to Submission Grappling Club last night, and KICKED SOME ARSE!!! Usually, I get owned by everybody but last night was my night! My first round lasted around 10 minutes, which seems like forever. During the match, I escaped an arm bar and a mounted choke. As I escaped from the mount, somehow I got on this guys back and went for the back choke. Choked him out! The second match was the same, but only lasted 3-4 minutes. Somehow his head ended up lodged between my legs (sounds strangely homoerotic, LOL), and from there I got the choke from behind. SWEET!

I also got a compliment from one of the guys I rolled with; he said my grip strength was the strongest he had experienced! I'll keep the farmer's walks and DB holds going!

See you guys Friday!


-Dave

[JackBags]

Right on dude, I used to do some brazilian jiu jitsu and wrasslin' myself. You might want to check out sherdog.com if you don't already, it's quite a badass site. Also, if you want to learn new techniques and or tips, check out www.subfighter.com , I think you'll dig it.

[SoG]

Thanks for the websites!

Today's workout:

Speed Box Squats
8x2@120

GMs
3@215
3@225
3@230

Lunges
5@40
2x5@45

Weighted Situps
3x6@70


Comments: Blah workout today! I got a little drunk last night which definitely affected my performance today. I also had the runs (twice) at the gym, so I was on the crapper for a while, too. My lunges sucked in form, too.

Oh well! There's always next time! Monday I'll be doing rack pulls and I'm looking to bust some ass that day! See you guys Sunday!


-Dave

[SoG]

Today's Workout:

Speed Bench
9x3@90

Skullcrushers
3@70
3@80
1@85, then 2@80

Close-grip palms away pulldown
5@150
5@165
5@172.5

Side Laterals + Rear Laterals
SLs: 3x6@30
RLs: 3x6@25

Straight-bar BB Curls
2x5@80

Cubans and Neck Extensions

Comments: Great workout today! Benching was fast and the accessory work was great! The only cool thing I saw today was this dude in our gym who looked like Liu Kang from Mortal Combat. Pretty funny stuff..!

I'm going to add cuban extensions and neck extensions into my workout. I definitely need to get my neck strength up for jiu-jitsu, and the cubans, when done properly, will help protect my shoulder complex.

See you guys tomorrow! Time to pull some big ass weight on the rack pulls!


-Dave

[RiNgMaSteR]

Wow dude! Looks like your improving, your GM's are starting to rival mine! Good **** man! keep up the good work!!!

[SoG]

Wow dude! Looks like your improving, your GM's are starting to rival mine! Good **** man! keep up the good work!!!

Thanks man, you know it!

Today's Workout:

Rack Deadlifts, below knee
135x5
225x2
275x1 (Chalked up)
315x1
365x1 (Pretty smooth rep, although tough to get started [also my former PR])
375x1 (Suck my BALLS, Mr. BARBELL)
385x1 (THAT'S RIGHT ****ING BITCH)
395x1 (GET SOME BITCH 30 LB. PR!!)

SLDLs
3@225
3@245
3@265

DB Hypers
6@2x80 lb. DB
6@2x80 lb. DB
5@2x80 lb. DB

Farmer's Walk
Two laps with 80 lb. dumbells, heavy as heck

Ab Circuit


Comments: What a great day to LIFT! Freakin' 30 lb. PR on my rack deadlifts! Can't beat that ****! Damn, I was getting emotional, too! Almost teered up!

Days like this envigorate my spirit and remind of what power and self-discipline one person can possess to control his life. Ain't nothing holding me back from becoming the person I want to be!

Much love!


-Dave

[hepennypacker52]

Ain't nothing holding me back from becoming the person I want to be!


Don't let that farmers walk get to you :D.

AWESOME job on deads man, 30lb is awesome. 400 is just around the corner. Also, for the deads, are the pins set just below your knees?

[Fullback_45]

GREAT JOB!!! 405 is so fking close!

[SoG]

Thanks DUDES for the support! Yes, the rack pull was right below my knees.

Today's workout:

Floor Press, medium grip
barx10
95x3
115x3
135x1
155x1
175x1
195x1
205x0 (Crap! Almost!)

JM Press
3@105
3@110
3@115

BB Rows
2x5@145
5@150

Standing BB MP
6@95
6@100
3@100

Hammer Curls
5@40
6@40


Comments: Besides not hitting 205, great workout today! I'm getting stronger on every exercise, even after not doing them for two weeks. I got stuck at 4@40 on my second set of HCs a couple weeks ago, now I did 6 before fatiguing! The MPs are getting better and better, too!

For the hell of it, I jumped onto the scale to see where I was at. Looks like the scale said I was around 200-201 lbs. I usually weigh myself in the morning when I have only my workout clothes on. I lifted later in the day today with my jeans and a few meals on my stomach. So, I'm thinking I'm around 198-199 on this scale, and probably 195-196 on the scale at home. No too shabby!

See you guys Friday! I'm going to start working on my squat form, and by next week, cut the volume alot and work on form more than anything.


-Dave

[SoG]

Today's workout:

Box Squats
8x2@105

Rack Deadlifts--below knee
3x3@335

Squats--Pause and Form Work

Ab Circuit


Comments: Nice workout today! Everything went smoothly today. My goals for the next few workouts is to work on form, form, and more form! I plan on lifting Monday and Thursday next week. Monday I will work on bench form and speed work and include one set of auxillary lifts for triceps, lats, and shoulders. Thursday, I will work specifically on squat and deadlift form, also including speed work for both lifts. Tuesday, Wednesday, and Friday I will roll at jiu-jitsu practice for cardio. The next week, I will max out Wednesday, Friday, and Sunday, with squat, bench and deadlift. That's the plan for now.

Well, that's about it for now. I gotta hit some studying up for my law exam and gather articles about the ph ban for my paper due the Tuesday after next. See you guys Monday!


-Dave

[SoG]

On Friday, I did some serious rolling at jiu-jitsu practice. The other three guys at practice had good experience, so I was getting my newbie ass handed to me. I got choked from a side mount, arm barred multiple times, and triangle choked (Good Lord, that HURTS!) a few times. Learned a few moves, like a knee bar (?) from the half-guard, the triangle choke from the bottom position of the guard, and a few escapes. Good lesson!

However, I have shoulder pain in my left anterior deltoid. Today at the gym I did some recovery exercises for my entire shoulder complex with relatively light weight. It seems to feel better, so hopefully it will be gone completely within the next few days.

I also started to train my first ever client! She's a news reporter in the area. Very nice lady indeed!


See you guys Monday!


-Dave

[SoG]

Today's workout:

Incline DBs
6@55

Speed Bench
9x3@90

Flat DB Pause Press
6@55

Wide-grip Pulldowns
10@135

Lying DB Extensions
8@30

DB Holds
2 holds @ 95lb DB

Shoulder Work--Front, Side, and Rear Laterals, and Rotator Work


Comments: Pretty good day at the gym. Decided to give my shoulder a heavy workout. Though some pain remains, I can comfortably lift heavy with ease. On top of that, I shouldn't be lifting anything heavy for another week at least, so that should be enough time to let my shoulder rehab.

Tomorrow I will roll at jiu-jitsu. See you Thursday!


-Dave

[2THICK]

Nice looking workout agian. Just a question, on the DB work are you doing neutral grip, ie...Palms facing each other?

[SoG]

Nice looking workout agian. Just a question, on the DB work are you doing neutral grip, ie...Palms facing each other?

Nah-ah, just regular grip. Should I do a neutral grip to hit my triceps more?

Thanks!


-Dave

[2THICK]

Nah-ah, just regular grip. Should I do a neutral grip to hit my triceps more?

Thanks!


-Dave
Its a prefrence, but all the great benchers seem to hit DB's this way. It simulates the elbows tucked while benching with the bar. I started hitting all my DB work like this awhile back and I noticed quite a diffrence in the Bench. Just my .02, but agian solid lookin workouts, you are definetly making some progress.

[SoG]

Its a prefrence, but all the great benchers seem to hit DB's this way. It simulates the elbows tucked while benching with the bar. I started hitting all my DB work like this awhile back and I noticed quite a diffrence in the Bench. Just my .02, but agian solid lookin workouts, you are definetly making some progress.

Thanks 2Thick, I'll try that out next time I rotate DBs in!

Today's workout:

Box Squat
8x2@110

Speed Deadlifts
7 singles @ 275

Pause and Form Work for Squats
4-5 sets 3-6 reps

Incline Situp
12@25
12@35
3@35, 6-8 at bodyweight


Comments: Okay workout today. I think I found my most powerful squat position today. I changed up stances often and found a shoulder-width to a little wider-than-shoulder-width stance allowed me to hit parallel easily and explode from the bottom. I'll probably use this come Monday or Tuesday when I max out.

Deadlifts were very heavy. I have lifted off the floor in a few weeks so it came as a surprise. Definitely weren't speed deadlifts. We'll see what happens next Friday when I max out.

See you guys Monday or Tuesday when I max out Squats!


-Dave

[hepennypacker52]

Is your max deadlift still 355? I think you're supposed to use around 50% for speed pulls, and that would be 175, so that could have been the reason they weren't fast.

[SoG]

Is your max deadlift still 355? I think you're supposed to use around 50% for speed pulls, and that would be 175, so that could have been the reason they weren't fast.

Yeah, that was way too much weight, I should have been pulling around 50-70%. Oh well!

Today's workout:

Squat
95x3
135x1
160x1
185x1
205x1
225x1
235x1 (20 lb. PR)

Leg Extensions
12@160
12@180
12@200

Leg Curls
12@140
12@150
6@160

Leg Presses
2x8@275 + bar

Leg Raises
2x15@BW


Comments: It's great to be back in the gym again! Hit a 20 lb. PR on my squat and did some random accessory work.

My heart is kinda palpitating after I train here and there. I had an EKG done awhile back and the doctor said I was a-okay. Nevertheless, the pain feels very uncomfortable and sometimes I can feel it all the way through my back and occasionally near the elbow of my left arm. Strange, huh?

Now I've got to study like a mofo today and tomorrow for the November exam climax. Then, just one more and I'm home free!

I think I'll max out bench tomorrow or Wednesday (most likely Wednesday, since my exams will be officially over).

Later dudes!


-Dave

[hepennypacker52]

Great job with the PR.

[JackBags]

woooot woooooooot, bring on the squat brotha

[SoG]

Thanks guys!

Today's workout:

Bench Press
barx8
95x3
115x3
135x1
155x1
175x1
185x1
195x0 (ALMOST got it... stalled 3-5 inches above the chest, gotta hit those triceps harder!)
195x0 (Wider grip I used last max out, bar stapled me!)

Neutral Grip DB Press
10@55 lbs.

DB Lying Tri Extension
6-8@30 lbs.

DB MP
6@35

DB Row
8@80 lbs.

DB Curls
12@30 lbs.


Comments: Well, looks like I didn't hit any BP PRs... but no problem! I need to learn from my mistakes anyway; obviously, I need to continue to hit my triceps real hard. I've already designed my next 9-week Westside cycle to focus around a variety of full- and partial-ROM close grip presses. What I really need are some 2- and 3-boards... I think that would help me out more than anything.

Other than that, it was a good, abreviated workout! I'm cutting back on the food, and I already feel lighter than I was a couple days ago.

See you Friday when I max out deadlifts!


-Dave

[SoG]

Okay guys, here's my new Westside cycle. It will last 9 weeks total with a variety of phases. Every three weeks I will train in a different rep range, starting with hypertrophy, then strength, and finally power. I also have three different sets of exercises that last three weeks each and will change with the rep range.

ME Squat/Deadlift day will have three 2-week exercise cycles lasting 6 weeks total. The last three weeks I will rotate GM, S, and D. It'll look something like this:

1.Wide-leg GM
2." "
3.High Box Squat
4." "
5.Deadlift (either sumo or extended range)
6." "
7.Narrow-leg GM
8.Parallel/low-box Squat
9.Rack Deadlift

On DE Squat/Deadlift day, I will incorporate speed deadlifts on weeks 3 and 4 (60% max for 10 singles), and weeks 7 and 8 (65% max for 8 singles). I will pyramid speed box squats as usual.

ME Bench is similar to ME S/D; 5th week will be a repition week and all presses will be close-grip:

1.CG Reverse Grip Bench
2." "
3.CG Low RP
4." "
5.DB Rep Work
6.CG BP
7." "
8.CG Floor Press
9." "

DE Bench day will focus on moderately-close to close grip on speed bench. I'll also vary the speed and grip order every so often. Number of sets will vary as well.

As far as non-lifting exercise, I plan on getting my cardio in through jump roping, jiu-jitsu, or through personal training with my clients. I'll be home for half of this cycle in Chattanooga, so I will drag my girlfriend to my old high school parking lot so I can do car pushing/pulling for GPP. Haha, should be fun!

I also want to get back down in weight, preferably near 180. I was pretty much there in May, but now I'm floating around 200 again. I have no weekly fat loss goal, but I hope to get to 180 before school gets out in the Spring.

Alright, that's it! See you guys Friday!


-Dave

[SoG]

Today's Workout:

Deadlift
135x3
185x2
255x1
295x1
325x1
355x1
365x1 (10 PR)
375x0 (Maybe next time!)

GHRs
3x6-8 crappy reps@BW

Abs


Comments: Nice workout today! I'm glad I hit 10 lbs. more on my deadlift, even though I wish I hit a little more. It's looking like Westside works best with my squat more than anything, although I know it's working great for everything else.

Had my Polish buddy lift with me. He's a bench monkey so I tried to show him the art of the deadlift. I got a sweet pic of me locking out 355; I'll upload it when I can!

I will start doing GHRs at the end of my ME days to strengthen up my PC. I'm doing them on an ab bench, or I might do them in a power rack. They're pretty painful and I have yet to do a full, unassisted rep, but I'll get there eventually.

Sunday I start my new cycle! We'll see how I do.

Later!


-Dave

PS: Here's my picture of me deadlifting 355.

[LiftNeat]

sweet DL brotha

[hepennypacker52]

Good job on the deads, pic looks nice. The "Shoeless Wonder".

[RiNgMaSteR]

Great job on the deadlift man!! I noticed though that you might be able to move your hands in a little more! Bar doesnt have to travel as far!!

[SoG]

Thanks for the comments guys. Henny, yeah, I like deadlifting without my sneakers. I eventually want to buy some Chuck Taylor's, since I hear they work great for squatting, deadlifting, etc.

Nice to see you back, LiftnEat

I'll try moving my grip out a little when I deadlift again. Thanks!


Today's workout:

Speed Bench--Explosive Eccentric/Concentric
9x3@95

Regular Grip Bench Press
2x8@135

Pause DB Press--Neutral Grip
2x12@45 lbs.

Pulldowns, Regular Grip
2x12@135
8@135

Sitting Rear Laterals
3x12@20

Hammer Curls
12@35
5@35

Various Neck Extensions


Comments: Great workout today! Nice to be back in the gym for a full session. I've decided to rotate in a few straight sets of bench presses every couple of weeks to see where I stand. I won't do it again until week 4, when I start my strength phase.

Keeping the exercise rotation to three weeks should give me enough time to start beating the entries in my journal.

Tomorrow I'll start with normal stance GMs for a 3-rep max. I maxed out at 240 with a narrow stance, so I'm gonna shoot for a weight a little higher. I'll also do GHRs at the end of my workout, too.

See you guys tomorrow!


-Dave

[LiftNeat]

Ya I dead and squat without shoes as well I always had somewhat ****ty form on squats until I did em barefooted. What a huge differene it makes!

[SoG]

Today's Workout:

Normal-stance GM
barx5
95x4
135x3
185x3
225x3
245x3 (5 lb. PR)

DB Lunges
2x12@35
6@35, rest 30 seconds, 6 more @ 35

Full ROM Hypers
3x12@75

BW Leg Raises
3x12

GHRs
2x3


Comments: Smokin' workout! Put up a 5 lb. PR, that was nice. My posterior chain is screaming in pain; walking is hard to do. I plan on hitting 250-260 next week for a GM triple.

Got my accounting exam Wednesday and then Thursday I'm homeward bound to see my girlfriend and my family! Good times to come...!

See you Wednesday guys!


-Dave

[SoG]

Today's Workout:

Close-grip Reverse Bench
95x4
115x3
135x1
155x1
175x0 (What?! Lost balance)
175x1 (With much effort I got it)

Straight-bar Skullcrushers
12@65
2x12@70

DB Rows
3x12@70

Front Raises
2x12@35
7@35

Barbell Holds--no chalk
315x30 secs, 405x3, 365x5, 315x10-15


Comments: ACK! 175 was freakin' hard! Maybe it was because I moved my grip in alot... I'll move it out next week and see how it goes...

The rest of the workout kicked my ass! Calluses (sp) are ripped up and in pain!

Alright, here's my 6-9 month lifting plan. I'm cutting with Westside and other PL routines until I'm lean and mean, probably to 170-175 (yes, I'm going to do it this time and not screw around). I'd say this'll take me a good 6 months, tops. Afterwards, I'm switching over to bodybuilding again. I've wanted to do Doggcrapp training for a while now, and I'm sure by, jeez, April or May I'll be ready for a change. I'll eventually be back to powerlifting though, I love every minute.

Alright guys... going home TOMORROW YES!!! See you guys Friday.


-Dave

[Fullback_45]

Way to fight that mother fker 175 and win it! Training is looking awsome. Goodluck leanind down to bro.

[hepennypacker52]

Good luck with all the down the road training, and good workout today.

[SoG]

Thanks for the support guys!

Today's workout:

Speed Box Squats
8x2@120

Wide Leg Press
12@290+machine weight
2x12@270+machine weight
(all ass to grass)

RHs
3x12@40

Side Bends
12@55
12@60
12@65


Comments: Ahh, good workout today! Box squats felt AWESOME! I was feeling my glutes and hamstrings taking the majority of the load. Kinda went up slow at times but nevertheless good box squat work.

Leg presses were knees-to-armpits; my back was actually straining the more I brought my knees back, if that's any indication of how low I went.

I always love doing RHs when I'm home! I'll be doing them Monday and Friday next week too.

I also plan to do some GPP now that I'm home. I want my girlfriend to steer as I push my car at my old high school parking lot. That sounds like lots of fun! I'll also do some regular running cardio, squash, and sled dragging, too!

See you guys Sunday!


-Dave

[SoG]

Today's Workout:

Speed Bench
9x3@90

Pause Neutral-grip DB Presses
12@50
12@50
???@50 (I think around 8-12)

Regular Grip Pulldowns
12@137.5
9@137.5
12@125

DB Front Raises
3x12@35

Hammer Curls
12@35
9@35


Comments: Good workout today. Weighed in at ~196 on the YMCA scale; not as bad as I thought. I think I hit a few PRs in HCs and FRs.

Tomorrow I'm going for 250+ for GMs. See you then!


-Dave

[SoG]

From Monday:

Normal-stance GMs
After warmups, 250x2 (3rd rep too heavy)

Normal accessory exercises


From Tuesday:

Clean Cardio

Today:

Close-grip Reverse Bench
2x5@45
3@95
3@115
1@135
1@155
1@165
1@175
1@185 (10 lb increase from last week)
0@195 (stuck 5 inches off chest)

Skullcrushers
10@70-75
10@65-70
8@65-70

DB Rows
3x12@70

Rear Delt Laterals
12@20
12@17.5
12@17.5

DB Holds
2x90@50-90 seconds


Comments: Good workout today... I'm looking forward to tomorrow's car pull/push GPP session, and lots of food. I get to eat Thanksgiving tomorrow and today at my girlfriend's, so lots of good eatin' this week!

Happy Thanksgiving!


-Dave

[hepennypacker52]

Happy thanksgiving, and good job with the reverse bench PR.

[SoG]

Happy thanksgiving, and good job with the reverse bench PR.

Thank you sir!

Today's workout:

Speed box squats
8x2@125

Ass-to-armpits leg press
3x12@280+machine weight

Reverse Hypers
3x12@40

Side Bends
2x12@65


Comments: Nice workout today; I strained my back a little on the leg pressing, since my depth was outrageously deep.

Everything else was smooth! See you tomorrow for my DE Bench day!


-Dave

[SoG]

Today's workout:

Speed Bench
9x3@90

DB Pause BP
2x12@50
8@50

Regular-grip Pulldowns
2x12@137.5
8@137.5

Sitting Rear Laterals
3x12@15

Hammer Curls
2x12@35


Comments: Nice day in the gym! Hit a few rep-PRs, just in perfect time to switch around my core exercises for the "Strength" cycle.

This is my last day at home for a few weeks! I've got loads of homework and assignments to do, along with studying for finals! Wish me luck!


-Dave

[SoG]

Today's workout:

High box squat
45x5
95x5
115x3
135x3
155x1
185x1
205x1
225x0 (stuck at the bottom)
225x1 (touch and go on the box)

Lunges
3x12@35

Full-ROM Hypers
3x12@85

Hanging Leg Raises
3x15@BW


Comments: Good workout today! Glad I could come back and hit 225 on my high box squat. I'm not sure what my last max was using this height, I think I'll dig it up and see.

I'm kinda glad to switch up lunges. These mofos are the hardest exercise when you use high reps!

Hope you guys got home from Thanksgiving break alright! I got delayed a few times in Atlanta and Newark, but I made it back to Boston in one piece.

I'll see you guys Wednesday!


-Dave

[SoG]

Today's workout:

Close-grip Pin Press--3-4 inches off chest
95x5
115x3
135x1
155x1
175x1
185x1
195x1
200x0 (damn triceps!)

Straight-bar skullcrushers
10@70
2x10@75

DB Rows
3x12@80

Front Raises
6@40
2x12@35

BB Static Holds
315x40 count
365x30 count
365x20 count


Comments: Solid and smooth workout today! I have got to strengthen my triceps more, since I'm getting stuck around halfway up the press. I'll try to hit 200 next week.

Auxillary stuff was nice; my db rows are getting nice and heavy!

I did cardio on the way back from the gym and did some jiu-jitsu last night. I'm already feeling deflated.

See you guys Friday!


-Dave

[hepennypacker52]

Good workout, you'll definately get 200 next week.

[SoG]

Yes, I surely hope so, Henny!

Today's workout

Speed Box Squats
8x2@130

Speed Deadlifts
10 singles @ 225

Leg Press
3x12@230

Side Bends
3x12@70

Pull-thrus
2x10@~150-170


Comments: Nice workout today! My friend and I lifted today again; we actually hit the gym around 7:30 this morning! Everything felt smooth, too. The leg presses really tore me up this time!

I weighed in at 196.5 today. I remember hopping on the scale a few weeks back and I was tipping 200. Looks like the diet is going great and the pounds are shedding off! Yes!

Everyone have a good weekend! See you Sunday!


-Dave

[RiNgMaSteR]

Great workouts man! Good job getting 195 on the pin press!!!

[SoG]

Great workouts man! Good job getting 195 on the pin press!!!

Thanks Ringmaster!

Sunday's Workout

Speed Bench
9x3@85

BB Flat BP
2x5@155

JM Press
3x8@95

Cable Row
4@170 + 4@150
2x8@150

DB MP
7@45
6@40
3@40 + 2@35

Straight BB Curls
10@70
6-8@70


Comments on this workout:: A very nice workout! Nice to see I can dumbell overhead press some heavier numbers than I used to. The curls looked good, as well.


Monday's Workout

High Box Squat
95x5
135x3
165x1
185x1
205x1
230x0
(Recouped, took shoes off-I think this made a difference)
230x1
235x1 (10 lb PR)

SLDLs
7@225
2x8@225

Ab Pulldowns
10@80
2x10@90

Pull-thru
10@130


Comments: Nice workout today! I took my shoes off after I failed at 225. This, in effect, changed my height, therefore the squat was actually less ROM, albeit less than an inch. However, my stability rocked and I felt much better squatting. No more shoes when I squat (until I get my chuck taylors from my girlfriend for Christmas... YES!)

SLDLs were KILLER. Had to switch to a hook grip after the first set. Won't be able to walk tomorrow.

Ab pulldowns felt awesome as well.

See you guys Wednesday!


-Dave

[RiNgMaSteR]

Solid workouts man! Congrats on the squat!

[hepennypacker52]

Solid workouts, nice work on box squats.

[SoG]

From my first workout entry:


SL-DL: 2x6x205, 1x4x205, 1x3x205 (Going to drop down to 195)

SLDLing 225 for 8 reps

Nice to see my strength in my posterior chain has skyrocketed since the beginning of this program!


-Dave

[SoG]

Today's workout:

CG Low Rack Press
45x10
95x5
115x3
135x1
165x1
190x1
200x0
200x0 :(

Close-grip BP
8@140
7@140
4@140

T-bar Rows
8@85+bar
8@90
8@95

Side Laterals
2x15@20

Rear Laterals
2x10@20

DB Holds
95-count @ 95 lbs.
105-count @ 95 lbs.

Screwin' around /w pinch grip


Comments: Good workout today, even though I didn't hit 200... AGAIN. I'm switching to some dumbell rep work next week, and then I'm back to some close-grip benchpressing.

I weigh in Friday, and I think I'll a little less than last week, since my pants are loosening up! See you Friday!


-Dave

[LiftNeat]

Hey Dave wuts going on? Your back work is looking real good but it seems like your not progressing as much as youd like on your bench. Have you ever thought of switching up and just doing a Bodybuilding type of routine just to shock your body. I think it might be worth a shot and I think your bench would improve on that style of program as well.

[SoG]

Hey Dave wuts going on? Your back work is looking real good but it seems like your not progressing as much as youd like on your bench. Have you ever thought of switching up and just doing a Bodybuilding type of routine just to shock your body. I think it might be worth a shot and I think your bench would improve on that style of program as well.

Hey Liftneat! Thanks for stopping by.

Yeah, I'm not very happy with my bench progression. My squat and deadlift are continuously getting stronger and stronger as I progress through westside, but my bench has continued to stall around 185 for the past month or two. To note, I am on a fat-loss diet, so I won't be expecting much of a strength gain, but I have seen strength gains before on a limited caloric diet.

I've tried to put in more full-ROM bench press exercises like my close-grip bench and the straight set of regular grip presses every three weeks. Hopefully, this will help up my strength.

Nevertheless, I'm planning on starting a new routine at the end of this cycle, which will consist of the Ed Coan Deadlift and Squat routine, and a neat bench routine I picked up from the main forum. I will continue to lose weight, and hope my strength goes up a little.

Thanks for the comment!


-Dave

[leo95se]

hi dave.. new member here but ive been watching your progress as im switching over to a CP routine myself :) im impressed!

so, im just throwing out a couple ideas here re: your bench press, hope you dont mind!

it seems that your weak point is right off the chest. most of your pin presses are giving you higher numbers, so im guessing your getting stuck b/t the bottom and halfway up..
btw, your tris cant be that bad if you can bang out 3x10@75lbs in skulls.. :)

hows your back/lats? can you bang out a few sets of 50 pushups with really strict form without your back being sore? maybe try sticking with BB row for back for a couple week and see how you feel? other than that, i dont think id do any db rows, they are a bit more specific and wont provide the strength you need for benching..

re: speed work, do you think you can go heavier while maintaining form/speed?

well, all in all, im impressed, cant wait to see my own results from this routine!! (i just came off 12 week max-ot)

[SoG]

hi dave.. new member here but ive been watching your progress as im switching over to a CP routine myself :) im impressed!

so, im just throwing out a couple ideas here re: your bench press, hope you dont mind!

it seems that your weak point is right off the chest. most of your pin presses are giving you higher numbers, so im guessing your getting stuck b/t the bottom and halfway up..
btw, your tris cant be that bad if you can bang out 3x10@75lbs in skulls.. :)

hows your back/lats? can you bang out a few sets of 50 pushups with really strict form without your back being sore? maybe try sticking with BB row for back for a couple week and see how you feel? other than that, i dont think id do any db rows, they are a bit more specific and wont provide the strength you need for benching..

re: speed work, do you think you can go heavier while maintaining form/speed?

well, all in all, im impressed, cant wait to see my own results from this routine!! (i just came off 12 week max-ot)

Thanks for the comments, leo!

Hmm... 50 pushups? Doubtful I can bang that many out; hell, I wonder if I can get half that many? I might try Sunday and see what happens.

Right now, I've cycled in t-bar and cable rows for the next two weeks. Hopefully, that'll have a positive effect on my benching. After that, I will cycle in BB rows and prone, lying rows, which both a very beneficial exercises.

I'll also up the weight each week a few pounds until my form/speed gives out. I'll let you know how it goes.

Today's workout:


Box Squats
8x2@135

Speed Deadlifts
10x1@225

Bulgarian Squats
3x8@25 lb. dumbell (killer exercise!)

Two DB Hyperextensions
3x5@2x80 lb. DBs (too much weight, dropping down to 75 lb. dumbells next week.)

Weighted Situps
8@55
8@70
8@80


Comments: Smoking workout today! Everything felt nice and smooth. I went too heavy on the hypers so I'm backing off to lighter dumbells next Friday.

Weighed in at ~194, losing a total of.... (let me check) 2.5 pounds, BEOTCH!!! HAHA!! Pants are fitting loosely and my underwear isn't choking me... probably didn't want to know that!!! I'll be eating some ColdStone ice cream in celebration tomorrow (good ****, I suggest you guys try it sometime).

See you guys Sunday!


-Dave

[SoG]

Today's Workout:


Speed Bench
9x3@95

JM Press
3x10@95

Cable Row
2x8@150
8@160

DB MP
8@45
7.5@45
4@45

BB Curls
10@70
6@70

Cubans
15@20
10@20

Pushups
14... My upper body was tore up!


Comments: Very nice and solid workout! Big PR on my dumbell military press. Next week I'll move some heavier weight!

Tomorrow I will max out on extended range deadlifts. Should be fun!


-Dave

[SoG]

Today's Workout:

Extended Range Deadlift
115x5
185x3
255x1
275x1
305x1 (20 lb PR)
315x1 (30 lb PR)
325x1 (.5 inch from lockout, since grip gave out; if I chalked up I'd have had it!---50 LB PR)

SLDLs
3x8@235 (head about to explode)

Pull-thrus
2x12@190

Ab Pulldowns
3x10@90


Comments: Hell YEAAHH! 50 lb. PR baby!!!!!! That's what I'm talking about! Westside AGAIN has worked wonders on my posterior chain!

SLDLs were rocking my socks off!

Great workout!


-Dave

[JackBags]

Those are some hot SLDL's, keep em comin.

[hepennypacker52]

Great pulling man. I also hit a 50lb PR on squats today :D.

[RiNgMaSteR]

Congrats on the deads man! Very nice work! only 14 pushups though..come on now you didnt do that much for your upper body!

[SoG]

Thanks for the comments, guys!

Yeah, 14 pushups is pretty weak! But I can assure you I can put out more if I was fresh! Like today, I only put up 140 six times on my first cg set, compared to last week, since I rotated in some db presses. Being fresh makes a huge difference!

Today's workout:

Flat DB Press--to failure
10@55
7@55
5@55

CG BP
6@140
4@140
3@140

T-bar Row--not counting bar weight
8@95
8@100
8@105

Side Raises
2x12@20

Rear Raises
10@20
12@10

DB Hold
3x~90 fastcount@100 lbs.


Comments: Pretty good workout today! The weight on the t-bar rows keeps climbing and climbing! I remember when I could barely row 90 for reps!

Tomorrow I'll do some HIT or hang clean cardio. See you Friday!


-Dave

[SoG]

Sunday's Workout:

Speed Bench
3x9@100

JM Press
3x8@100

Cable Row
3x8@130

DB MP
8@45
7@45
4@45

BB Curl
10@70
8@70



Monday's Workout:

Ext. Range Deadlift
115x5
185x3
255x1
325x1
345x1 (20 lb. PR)

SLDLs
8@240
8@240
7@240

Pullthrus
2x12@150

Ab Pulldowns
3x10@100


Comments: Good couple of workouts, and an awesome one today! I can't wait to see what I'll be pulling by the end of this cycle. I'm breaking massive PRs so it should be a big jump!


-Dave

[SoG]

Today's Workout:

Close-grip Bench Press
45x15
95x5
135x1
155x1
175x1
185x1
190x1 (5 lb. PR--About damn time!)

Close Grip BP
9@140
7@140
5@140

T-bar Row
8@105
2x8@100

Side Raises
2x10@20

Rear Laterals
2x10@15

DB Holds
3x100


Comments: Finally hit a PR after a month or so of nothing on my bench press! This gives me some newfound hope that I could maybe, just maybe, hit 200 before the end of January!

Most likely I'll do my DE Squat/Dead day since I'll be in Gatlinburg, TN for a few days with my dad. And I'll just do cardio during the mini-vacation.

See you guys tomorrow!


-Dave

[IronBender800]

Nice job hitting 190 dude! Great workout!

[Younglifter14]

**** man, you got a ****load stronger since the last time I visited, positive reps for you!

keep up the good work man

Young

[SoG]

Thanks for the nice comments guys!

Today's workout:

Speed Box Squats
8x2@125

Bulgarian One Leg Squats
8@35
2x8@40

2-DB Hypers
3x8@2x65 lb.

Weighted Situps
15@35
2x10@35


Comments: Nice, quick workout! I'll be on mini-vacation tonight and most of tomorrow, so I'll throw some cardio in tomorrow morning, somehow. We're staying in a log cabin in the Smokey Mountains, so we'll see what happens.

Merry Christmas everybody! See you guys on Sunday!


-Dave

[2THICK]

Thanks for the nice comments guys!

Today's workout:

Speed Box Squats
8x2@125

Bulgarian One Leg Squats
8@35
2x8@40

2-DB Hypers
3x8@2x65 lb.

Weighted Situps
15@35
2x10@35


Comments: Nice, quick workout! I'll be on mini-vacation tonight and most of tomorrow, so I'll throw some cardio in tomorrow morning, somehow. We're staying in a log cabin in the Smokey Mountains, so we'll see what happens.

Merry Christmas everybody! See you guys on Sunday!


-Dave
Nice lookin workout, loooks like all is progressing well. Where are you going in ths Smokies. I have grandparents in Marysville, TN. Visited them last summer and got to see those mountians for the first time, alittle diffrent then the cascades I am used to. Have fun bro. Merry Christmas.

2THICK.

[IronBender800]

Nice workout dude! Try and up the weight by 5lbs every workout on the speed box squats.

[Fullback_45]

Congrats on nailing that sweet CG bench PR!

[SoG]

Thanks for the comments, guys!

2Thick, I went to Gatlinburg, TN. The town's located outside of the Smokey Mountain National Park. It was really nice being there. The mountains sure are beautiful.

Today's workout:

1" Below Parallel Box Squat
95x4
115x3
135x1
155x1
175x1
195x1
205x1

Rack Deads
3@335
1@335 (grip was slipping, so I switched to..)

GMs
2x5@225

Pull-thrus
3x12-15@150

Incline Situps
10@25
10@35
10@40 lb. DB


Comments: Great workout! Nice to put in a full day at the gym. I'm back on my cutting diet, too, so no more Christmas cookies, fudge, pizza, etc...

See you all tomorrow!


-Dave

[AJ010]

Nice job on the extended ROM deadlifts!How much extra ROM was there? I'm sure you can pull 375-385+ now off the floor.

[hepennypacker52]

Great workouts lately Dave, keep it up.

[SoG]

Thanks for the motivation, Hepenny!

US, I stand on one 45 for each foot, and then use only 35s as my highest weight. I figure it gives me an extra 3-4 inches.

Today's workout:

Close-grip Bench
95x5
135x1
155x1
175x1
195x0 (Bad rep, bounced off pins, didn't feel like trying again)

Weighted Chest Dips
3@25
3@30
3@30

Wide-grip Pulldowns
5@150
2x5@157.5

BB MP
6@95
5@105
3@105

Varoius grip and forearm stuff


Comments: An OK workout today. Nothing spectacular... I think the week link in my bench is my shoulders. I don't see how I could bench 200 without being able to rep 110-120 five times or so. When I start the new bench cycle, I'm going to hit my shoulders hard.

Tomorrow I'll go do some HIIT cardio in the morning. See you Friday!


-Dave

[SoG]

Yesterday's Workout:

Speed Box Squats
8x2@130

Rack Deadlifts
3x3@335

Reverse Hypers
8@40
10@45
10@45

Side Bends
3x10@75


Comments: Good workout! My lower back is sore as heck!

Hope everyone had a good New Year's Eve! See you tomorrow!


-Dave

[Porky]

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