Suicidegrip's Westside

[SuicideGripMe]

Just started lifting again in September. I spent the year previous trying to get in shape for USMC boot camp only to suffer a fractured tibia at boot camp and wound up being discharged (honorably). After 3 monthes of doing Ed Coans Big 3 (Bench day, squat day, deadlift day) workout. Now its time to start stacking plates and adding weight. I gained about 20 lbs since September, added over 300 lbs to my total, and Im barely back to where I started. Anyways, Ill be doing a Westside style routine.

Anyways, here was today's workout.

01/19/09
ME Lower

Zercher Squats (just started doing these)
135x5
135x5
155x5
185x5
195x5 (pretty easy)

SLDL's
185x5
185x5
185x5

Cable Rows
100x10
110x10
110x10
110x10

Calf Raises
45x15
45x15
45x15

[SuicideGripMe]

Heres the actual write up of my program. Todays either RE or DE Upper day, I think I will rotate these. This program was heavily influenced by tradiontal westside and Defranco's Westside variations.

Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up to a max set of 3-5 reps.
Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)
Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10
Calf Work ? Weighted Calf work 3x10-15

Day 2- Dynamic Effort (DE) Bench press or Repeated Effort (RE)
(DE)Speed bench 8-10 triples with 45-65% 1 RM
(RE) Flat DB bench press, Incline DB bench press, DB floor press (palms in), Push-up variations, Chin-up variations 3 x Max Reps
Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
Biceps - Pick any bicep exercise of your choice - 3 x 8-10

Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM
Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range
Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10
Side bends (or variation of external oblique training) - 4 x 8-12
Neck work

Day 4- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working to a max set of 1-5 reps.
Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
Shoulder work - choice of either lateral or front raises - 4 x 10-12
Biceps - Pick any bicep exercise of your choice - 3 x 8-10

[SuicideGripMe]

01/20/09
Overall okay day. Diet was great, lots of milk and peanut butter sandwichs.

DE Upper Day (first time doing DE bench)

95x3
115x3
115x3
115x3
135x3 (115 felt way too light)
135x3

Skull Crushers
60x10
60x10
60x8
60x8

Rope Pushdowns
100x10
100x10
100x10
90x12

Hammer Curls
30x10
30x10
30x10

[Billster]

looking to see some sick progress from u man

[SuicideGripMe]

Originally Posted by Billster

looking to see some sick progress from u man

Hah I hope so. First time trying a real westside program, so hopefully it works out. Just tryin to keep up with you man.



01/22/09
DE Lower

Speed Box Squats (first time doing these, felt weird at first but felt great at the end)
135x2
135x2
135x2
135x2
135x2
135x2(next time definitly adding more weight)

Hyperextentions
Unweightedx10
+25x10
+25x10
+25x10

Dumbell Shrugs (these were done really slow, just working on good form with these)
55x10
55x10
55x10

Cable Rows
130x10
130x10
130x10

Calf Raises
45x?
45x?
45x?
Not sure how many, just kept repping.

[SuicideGripMe]

01/24/09

ME Upper

CloseGrip Bench (ME)
135x5
135x5
155x3
175x3
195x3 felt pretty good, next week 200 or 205? >:-)

Barbell Overhead Press
95x10
95x10
115x5

Machine Dips
140x10
140x10
140x10

Cable EZ Bar Curls
80x10
80x10
80x10

[benbriz]

Good looking template bro. I would get more work in on your ME days though. You need to figureout how to work your central nervous system more on you primary movments. I do this by going up to a 3 rep max then doing partial movments. So week one go to a 3 rep max then add a 4 bd and continue to add wt to a 3 rep max and do 3 or 4 more sets there. Then do your ansilary movments. Then the next week go down to a 3 bd and then the next week go to a 2 bd etc... Make sence?

Good luck bro.

[SuicideGripMe]

Originally Posted by benbriz

Good looking template bro. I would get more work in on your ME days though. You need to figureout how to work your central nervous system more on you primary movments. I do this by going up to a 3 rep max then doing partial movments. So week one go to a 3 rep max then add a 4 bd and continue to add wt to a 3 rep max and do 3 or 4 more sets there. Then do your ansilary movments. Then the next week go down to a 3 bd and then the next week go to a 2 bd etc... Make sence?

Good luck bro.

Thanks for the advice bro. This is my first time going with a westside style program so Im trying to keep it pretty basic. The ME days are like that because this program was strongly influenced by Joe Defranco's Westside for Skinny Bastards. After a few weeks, Ill see where I should make changes. Hope to set some good PR's soon!

[SuicideGripMe]

01/26/09
*Bad day to be honest, not enough time in the gym due to nose bleed lol. Get them this time of year due to the dry weather. Anyways, still alright day.*

Lower ME

Zercher Squats
135x5
135x5
155x5
185x5
205x5
225x5 (felt great today, really set a PR on Zerchers!)

SLDL
205x5
205x5
205x5

Pendlay Rows
135x5
135x5
*bam nosebleed*

DB Shrugs
60x10
60x10
60x10
40x20 (just for fun)

[SuicideGripMe]

I think Ill be doing two weeks on each ME lift. Hopefully, Ill be setting lots of PR's. It was either westside or a periodized squat/bench/deadlift routine. I think I might have picked the better of the routines though...We will see. Tommorow is RE Upper day, cant wait for that. And damn, my forearms are sore from Zerchers.

[squat220]

nice work man

[SuicideGripMe]

Originally Posted by squat220

nice work man

No nice work yet....working on it though!

[SuicideGripMe]

01/27/09
RE Upper Day

DB Bench Press (60 seconds in between sets, kinda rough)
40x10 (warm up)
40x10 (warm up)
65x10
65x10
65x8 (grrrr)

Dips (unweighted)
10 reps
10 reps
10 reps

Standing Lateral Raises
15x10
15x10
15x10

Cable Curls (Close Grip EZ Curl Bar)
90x10
90x10
90x10

Tricep Pushdowns (straight bar)
90x10
90x10
90x10

Planks
1x30 Seconds
1x30 Seconds
1x30 Seconds

[SuicideGripMe]

01/28/09

OFF Day


Looking to pick up some strongman stuff soon. Theres a cat relatively close by (about an hour away) who makes atlas stones for about .50 cents a pound. Not sure what size someone my strength level should get but Ill definitly pick some up and try to rig up some platforms. Also, trying to find a Prowler. Probably will rig up a sled and some crazy sandbag contraption once the weather gets better.

[SuicideGripMe]

01/30/09

DE Lower Day

Dynamic Box Squats
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Hypers
BWx10
+45x10
+45x10
+45x10

One Arm DB Rows (might need to go lower, felt kinda jerky. However, havent done these in awhile so we will see.)
50x10
50x10
50x10

DB Shrugs
60x10
60x10
60x10
60x10

Calf Raises (just cranked out like 15-30 reps)
45x?
45x?
45x?

Overall alright day, I was sticking to barbells for awhile so now that Im using cables and DB's Im trying to relearn form and the weights I should use.

[SuicideGripMe]

01/31/09

ME Upper Day (good day IMO)

CloseGrip Bench ME Lift
135x5
135x5
155x3
175x3
185x3 (just feeling the weight out, was kinda sore)
200x3 (+5 PR)

DB Incline Bench
45x10
45x10
45x10
45x10

Seated DB Hammer Curls
30x10
30x10
30x10

One Arm Tricep Pushdowns
40x10 each arm
40x10 each arm
40x10 each arm

Roman Chair Work
Just fooled around a bit

[Billster]

gratz on all the prs on every ME day, keep it up

[SuicideGripMe]

Originally Posted by Billster

gratz on all the prs on every ME day, keep it up

Yeah, Im loosely following the template, seeing where my weaker spots are. As long as Im squatting, pulling, and pushing Im happy. Either tommorow or Tuesday is my next ME Lower day, not sure what lift Im going to work on for the next two weeks. Either front squats or regular or sumo deadlifts.

[SuicideGripMe]

02/03/09

ME Lower Day

Deadlift (one over, one under)
135x10
225x3
225x3
275x3
315x3
335x1
335x1

DB Shrugs
60x10
70x10
70x10
70x10

Cable Rows
110x10
110x10
110x10
110x10


Overall bad workout. I was pretty tired due to classes early and was very rushed (didnt do lower back or calf work). I really wanted to set a good PR on my deads but settled with the 335 for 2 singles. I noticed my biggest problem is with grip. I do have pretty small hands (sadly as big as most girls lol), so Im really working shrugs and my new CoC's. Also, since I got back into lifting a few monthes ago, I changed from always using straps on max sets to never using them. Now just use chalk.

[SuicideGripMe]

2/06/09

This past week Ive been really busy and not feeling too great. Only got in two workouts but whatever. Next week will be better! I cut back my hours at work a bit and scheduled some more free time for myself to ease back on stress. Todays workout wasnt in my actual routine, it was basically a free day that I just wanted to do to blow off some steam.



ME/RE/DE Upper Day

Push Press
95x5
95x5
115x5
135x3
135x3
140x3 (Man do I miss my old lifting days, I used to hit 160 for 3)

Push Presses
95x8
95x8
95x8

DB Bench Press
40x20
40x20
40x20

Cable Curls (varied grips)
100x10
100x10
100x10

[SuicideGripMe]

02/09/09

ME Lower

Front Squats
135x5
135x5
155x3
175x3
185x3 (+2 rep PR, used to be able to do 200 for 1 so getting real close)
185x3 (walked out with 195, felt a little too heavy so droped the 5's and cranked out 3 more)

SLDL (form really tight on these, slowly adding weight and feels great)
225x5
225x5
225x5

1 Arm DB Rows (after each rep, rested DB on the floor)
55x10 Each Arm
55x10
55x10

Calf Raises
60x20
60x20
60x20


Overall pretty draining workout. Front squats are a killer. During the calf raises my one shin that I fractured over the summer started acting up. It was a real weird numb/achey feeling that spread all over my calf too. Maybe Ill lay off these for a bit...

[SuicideGripMe]

02/10/09

Sick today. Spent the whole night throwing up (not alcohol induced). Missed classes, took off work and gym. I havent really eaten anything all day. Cant keep anything down. What can ya do right? Me being a skinny bastard, I probably lost a few lbs today, oh well. Sucks.

[Billster]

whats the difference between a push press and a military press?
man front squatting for ME day, unthinkable

keep up the good work, keep hitting those pr's all day everyday

[SuicideGripMe]

Originally Posted by Billster

whats the difference between a push press and a military press?
man front squatting for ME day, unthinkable

keep up the good work, keep hitting those pr's all day everyday

http://www.youtube.com/watch?v=xLcntfkyXbM

^Best example of push press vs military press vs push jerk. Yeah Im trying keep setting PR's. This past week sucked, I lost like 5 lbs just puking and stuff. Hit the gym today though and back to eating.

[SuicideGripMe]

02/13/09

RE/ME Push Day (was sick all week, kinda combined stuff)

ME Dips
Unweighted x 5
Unweighted x 5
Unweighted x 5
+50 x 5
+50 x 5
+50 x 5
Unweighted x 12
Unweighted x 12

Seated DB Front Raises
25x10 (each arm)
25x10
25x10

Cable Curls (straight bar)
90x10
90x10
90x10

Rope Pushdowns
90x15
90x12
90x12


Finally over being sick. Trying to get back on my diet, had about a quart of milk today only. Dairy does not sit that well with me yet. Next week Ill be back on my normal schedule god willing.

[Billster]

Originally Posted by SuicideGripMe

http://www.youtube.com/watch?v=xLcntfkyXbM

^Best example of push press vs military press vs push jerk. Yeah Im trying keep setting PR's. This past week sucked, I lost like 5 lbs just puking and stuff. Hit the gym today though and back to eating.

lol the vid looks so funny

[SuicideGripMe]

02/16/09

ME Lower

ME Zercher Squats
135x5
135x5
185x3
205x3
225x3 (a few weeks ago this was my max for 5 reps)
245x3


Hypers
BWx20
+25x15
+25x15
+25x15

One armed DB Rows (DB rest on ground after each rep)
60x10
70x10
70x10


The walk out was very rough on Zerchers. At my gym there is no power racks The squat rack is like this .... http://www.innofitinc.com/images/Squat_Rack.jpg

So I had about 2-3 feet to walk back. Chalked my forearms up and cranked out 3. I really sat back with them and due to the weight, couldnt really bounce up gracefully lol. Got a nice visible bruise on my left forearm too.

[SuicideGripMe]

02/17/09

RE Upper

Push Up Medley (1 minute rest)
1x40 arms shoulder width
1x30 wide grip push ups
1x20 close grip push ups (wanted to hit 30 here so I can get 100 push ups but sadly not)

Skull Crushers
60x10
60x10
60x10
60x10

Standing Side Lat Raises (didnt do same time, one side 3 reps, then the next 3 reps, trying to work balance and what not)
15x12
15x12
15x12

Seated Hammer Curls
30x10
30x10
30x10

Rope Pushdowns
70x15
70x15
70x15

Finished with light ab work.

[SuicideGripMe]

02/20/09

DE Squat Day

Box Squats DE
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Barbell Step Ups (I usually use DBs for this and much lower reps)
95x10 (each leg)
95x10
95x10

Chin Ups (neutral close grip)
BWx5
BWx5
BWx5
BWx5

Calf Work
55x15
55x15
55x15

[SuicideGripMe]

02/21/09

ME Upper Day

Bench Press ME
135x5
155x5
185x3
205x1
215x1
225x1
235x0 (MISSED DAMN)

Close Grip Bench Press
165x5
165x5
135x8

Side Lat Raises
15x15
15x15
15x15

Front Raises
15x15
15x15
15x15

DB Hammer Curls
25x12
25x12
25x12