Raw Westside log...I mean RAWZ.

[Musclekid92]

Squats- 135x2x5
185x1
225x5
275x5
325x5
375x5
435x1 (chalking this up to not having my strength back from the stomach bug)

Bench-135x5
185x5
225x5
275x3
*whoops only 4 sets. Shoulders and everything felt better today though.

Pullups

Pendlay rows- 135x5
185x3x5

Abs


So squats felt like crap and I sucked today. I'm going to chalk it up to sucking and having lost a decent chunk of weight. Eating a ton starting today for the holidays so hopefully that'll get me back on track. 435x5 on Monday, if I gay out then ill reset with my new 5rm and build back up. Bench wasn't bad, joints feel better than they did. I think I need to do like one or two sets of boards on one of my bench days just to keep my lock out and cns used to heavier weights. Also not doing the back down sets, I feel like they do more harm than good. Merry Christmas everyone.

[nmsk80066]

Merry Christmas bro!! Good lifting and you'll get that 435x5

[Musclekid92]

Merry Christmas bro!! Good lifting and you'll get that 435x5

Merry Christmas to you too Nick!

[Musclekid92]

Squats- 235x5
285x5
335x5(felt really easy)
385x5(not bad)
435x2 (wtf)

Bench- 145x5
175x5
210x5
245x5
275x5

Pendlay rows 3x5


Didn't bother writing my warmups. Think it's time to reset and let my body heal up, all these weeks of squatting heavy in a row must have took its toll, feeling really worn out. Also, I'm going to run the advanced 5x5 instead because it has a deload week and the last few weeks are triples. If I do run the program I'm going to do it for all three lifts and be smarter about my deadlift weights now that I know my 5 rep max. I'm going to finish up the week and do a light workout on Friday and get back into it on Monday. If anyone has a better idea or thinks it'd be more productive to stick with intermediate 5x5, let me know before Monday please lol. Hope everyone had an awesome holiday!

[Musclekid92]

Beltless Front Skwats- 135x5
185x3x5 (kept these light today)


Military Press- 45x10
95x5
135x1
155x1
175x2 (pr I think)

4.5'' Deficit Deads (no belt)- 135x3 (over hand)
225x3 (over hand)
315x3 (over hand)
365x3 (over hand)
405x1 (over hand)
440x3 (mixed)

abs and some inverted rows.


Run- 1.1 miles (meh)


Sore as fawk from squatting on Monday, foam rolled and stretched before my workout. Front squats felt good, just wanted to get some blood going, coasting a bit until next week. Military presses felt way better, I'm getting my head under the bar better and finding my groove. Deficits were easy, 440 wasn't bad at all, no grinders. I'm happy with the way I'm pulling reps now, standing up after each rep and getting set up again.

[nmsk80066]

Nice bro! Say, if you had to make goals for next summer, what would you like to hit for your big three for PRs and what would you want your BW to be by then?

[Musclekid92]

Nice bro! Say, if you had to make goals for next summer, what would you like to hit for your big three for PRs and what would you want your BW to be by then?

Hmmm, well I'd like to maintain my bodyweight of 214-220 but you never know, I might decide to get teh shredded and drop down some weight lol. I'd like to get up into the mid 5's on squat, finally break the 400lb barrier on bench and hit 600 on deadlifts. Not sure how realistic that is but it's good to aim big. How about you bro what are your goals for the summer?

[87lifter]

Hmmm, well I'd like to maintain my bodyweight of 214-220 but you never know, I might decide to get teh shredded and drop down some weight lol. I'd like to get up into the mid 5's on squat, finally break the 400lb barrier on bench and hit 600 on deadlifts. Not sure how realistic that is but it's good to aim big. How about you bro what are your goals for the summer?

why you gotta out squat, bench and dl me while weighing 20lbs less and being 4years younger!??!??!?!?!! lawl, just kidding. I just think I'll be 30 before I ever hit a 400lb bench raw (mid 5's on squat and a 600lb DL are much more obtainable for me)

I think the advanced 5x5 sounds like a good plan. Kinda surprised there's no deload week during the intermediate but it sounds like that's exactly what you need to keep you on track. It's not like you can't squat 435x5, you're just too burnt out. Nice deficit DL btw, keep it going strong!

Any PL gear for xmas?

[benbriz]

Nice work man. Any comps lately?

[dtaps24]

Military Press- 45x10
95x5
135x1
155x1
175x2 (pr I think)

Sweet somebody else who is completely out of proportion with respect to Bench and OHP, race to 405 and 225? Heck we could even do the 600 dead too, your squat is so far ahead of mine the only way to make it fair would be to spot me 100 lbs.

[Musclekid92]

why you gotta out squat, bench and dl me while weighing 20lbs less and being 4years younger!??!??!?!?!! lawl, just kidding. I just think I'll be 30 before I ever hit a 400lb bench raw (mid 5's on squat and a 600lb DL are much more obtainable for me)

I think the advanced 5x5 sounds like a good plan. Kinda surprised there's no deload week during the intermediate but it sounds like that's exactly what you need to keep you on track. It's not like you can't squat 435x5, you're just too burnt out. Nice deficit DL btw, keep it going strong!

Any PL gear for xmas?

Yeah man when I was doing the westside thing I'd deload every 4th week and that seemed to keep me fresh. I liked the intermediate program a lot I just feel like the advanced will be more productive since there's a deload week and I'm not trying to hit a PR every week you know? Nope no PL gear for Christmas, Santa didn't answer my calling for another set of 45's . What about you brah, get anything good? You've made some awesome progress really fast dude,keep it up!

Nice work man. Any comps lately?

Hey what's up Ben, how have you been man? I had a competition Oct 16th, was my first meet in a year. Planning on doing a meet in a couple months, right now just enjoying training and trying to get stronger!

Sweet somebody else who is completely out of proportion with respect to Bench and OHP, race to 405 and 225? Heck we could even do the 600 dead too, your squat is so far ahead of mine the only way to make it fair would be to spot me 100 lbs.

I know dude we need to get our sh*t together with this OH work lol. I've done 235 with leg drive, push jerk/push press (not sure the difference). But strict press I have trouble at the bottom then it's usually no problem locking out. That'd be cool, race to 405/225, 600 deadlift and cannon ball delts?

[dtaps24]

I know dude we need to get our sh*t together with this OH work lol. I've done 235 with leg drive, push jerk/push press (not sure the difference). But strict press I have trouble at the bottom then it's usually no problem locking out. That'd be cool, race to 405/225, 600 deadlift and cannon ball delts?

How could I forget the cannon ball delts? You're on.

[87lifter]

Nope no PL gear for Christmas, Santa didn't answer my calling for another set of 45's . What about you brah, get anything good? You've made some awesome progress really fast dude,keep it up!

Didn't ask for an PL gear. It'd just be too hard for anyone not really into the PL scene to know what to get me unless I actually showed them exactly what I wanted, which my family isn't really into. Did get a little $$, most of which will go towards bills, but I hope to use like $40 to buy another set of chains for the gym so I'll have like 120lbs worth

Gains do seem to be coming along nicely, despite me losing a little weight over the past months (most of which I probably put back on over the past 10days). I guess it's just because I haven't been over-cutting calories and I started back on my creatine like 6weeks ago that's keeping my progress going. Here's hoping it continues!!!

[Musclekid92]

So I did a set of pull ups in between everything I did, total of 35 reps because I kept the reps low. I plan on adding reps each workout, seems like a good way to get them done.


Beltless Squats- 135x2x5
185x5
225x3
275x1
315x1

Bench- 135x5
185x3
225x1

Pendlay rows- 4x5 Heaviest set was 205, tough after pullups


Pull ups- 35 reps total, last 5 were band assisted.


100% raw strict curl sportbikebob style for world record drug free curlz and watermelon biceps - 2x10 HELL YEAH!


Felt like an old bag of bones today, went down for a squat and everything cracked lol. Glad I did something light to help loosen up. I like to joke around about the curls but I think I need to do some bicep work just for elbow health and what not. Pull ups are going to be a staple from now on. Happy new year everyone!

[nmsk80066]

Nice workouts man and good job with the reps for pullups. I get so lazy about biceps so they are soo weak lol, but yet I still want big arms :\

Hmmm, well I'd like to maintain my bodyweight of 214-220 but you never know, I might decide to get teh shredded and drop down some weight lol. I'd like to get up into the mid 5's on squat, finally break the 400lb barrier on bench and hit 600 on deadlifts. Not sure how realistic that is but it's good to aim big. How about you bro what are your goals for the summer?

Sounds good man! I can see that stuff happening for you just stay healthy

I want to add 25-50 pounds on each of my big 3 and probably 25 to teh MP. Also gain about 10 pounds or so while not entirely losing my abs (so you can see them when they aren't flexed). I didn't really think that through but I think it sounds good haha

[Vigilante_Inc]

Nice log man. Just breezed through. Good progress will follow along

[Musclekid92]

Nice workouts man and good job with the reps for pullups. I get so lazy about biceps so they are soo weak lol, but yet I still want big arms :\



Sounds good man! I can see that stuff happening for you just stay healthy

I want to add 25-50 pounds on each of my big 3 and probably 25 to teh MP. Also gain about 10 pounds or so while not entirely losing my abs (so you can see them when they aren't flexed). I didn't really think that through but I think it sounds good haha

Pshh abs shmabs :P. I have a two pack sometimes but I haven't had a 6 pack since I was 13 . You can definitely do that man, your at the point where you can reap the gains of linear progression and add a ton of weight to your lifts. If you want to gain weight, whole milk with every meal and pasta a few times a week. That'll pack on the size for sure, or put you dangerously close to the next weight class and force you to do low carb like it did for me lol.

Nice log man. Just breezed through. Good progress will follow along

Thanks man, appreciate you checking out the log!

[Musclekid92]

Run- 1.1 mile


Felt better today even though I was slower than whale sh*t. Shin hurt immediately but stopped when I got warmed up. Stretching my calf is really helping, icing after every run. 1.25 next Saturday, keeping Wednesday the same.

[Musclekid92]

Pull ups between everything until 3rd set of rows.

Beltless Squats- 135x2x5
185x2
225x2
275x1
315x5x5

Pause Bench- two warm sets
185x5
200x5
215x5
225x5
240x5 (really easy like it should be)

Pendlay Rows- 125x5
135x5
145x5
155x5
165x5

*used 25's on these to get a bigger stretch in my lats and activate mad fibraz yo. Not really, but I did use 25s


Pull ups- 55 total reps

GM's (instead of hypers)- 135x2x6 ( really light, just doing it for the stretch)

Abs- 5 sets

Barbell Curls- 5 sets

Calves- 4 sets

Squats felt like crap but after reviewing each set on camera they weren't bad at all. Not as explosive as I'd have liked for 315 but I think todays workout was just what I needed to get back into squatting heavy. Benching felt great for the first time in awhile, felt like I was locked in tight and had my leg drive down. Pull ups were awesome, didn't use a band or anything.

[dtaps24]

You got a link to advanced 5x5? I've got intermediate, just curious about advanced.

[Musclekid92]

You got a link to advanced 5x5? I've got intermediate, just curious about advanced.

Here you go dude:


http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm

[Musclekid92]

Not listing warmups

Squats- 275x5x5

M.Press- 135x5x5

Deadlifts- 345x5x5 (one set was with 365 but I made a mistake on the spread sheet)

Some underhand chin ups and abs.


Going to run tomorrow, maybe it'll be better to do it on my off days. Squats felt like crap at first but I decided to slow down my descent and that helped a lot. I think I was rushing everything and went back to dive bombing my squats. Military presses were easy, form was solid. Reps suck on deadlifts but they weren't hard.

[dtaps24]

Here you go dude:


http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm

Thankya. That looks pretty much like what I was considering tweaking on TM. With better periodization but similar.

Not listing warmups

Squats- 275x5x5

M.Press- 135x5x5

Deadlifts- 345x5x5 (one set was with 365 but I made a mistake on the spread sheet)

Some underhand chin ups and abs.


Going to run tomorrow, maybe it'll be better to do it on my off days. Squats felt like crap at first but I decided to slow down my descent and that helped a lot. I think I was rushing everything and went back to dive bombing my squats. Military presses were easy, form was solid. Reps suck on deadlifts but they weren't hard.

Don't start getting a good military press on me.

[Musclekid92]

Thankya. That looks pretty much like what I was considering tweaking on TM. With better periodization but similar.



Don't start getting a good military press on me.

Only two workouts in so I can't say much about it except that 5x5 deadlifts sucks. It seems like a solid plan for our strength levels though since it'd be tough to make PR's every week like on madcows.

I still haven't hit 50% of my bench on military presses wtf lol

[Musclekid92]

Walked my dog for a little warm up, probably like a half mile.


Run- 1.1 miles (shin hurt after the first step but got better once it warmed up)


Kept the pace slow for the first half and sped up on the way back. Running again Saturday.

[Musclekid92]

Beltless Squat- 260x5
280x5
300x5
320x5
340x5
Walkout- 455


Pause Bench- 225x5x5


2 board press- 315x2 (kind of flattened out a bit, no spot or board hold. not bad tho)

Pendlay Rows-155x5x5

Pull ups- 25 reps

Everything felt easy, last set of squats were the best.

[Musclekid92]

Run- 1.41 miles


Not bad, much faster today even though you can't really call my pace fast lulz. Definitely improving though and that's what counts. Semi debating doing a meet in march that's two hours away. Not sure if you have to qualify or anything because it's like a NYS championship or something. If my training goes well maybe ill enter, if not ill wait a bit or find something closer.

[Musclekid92]

After my last warm up set I walked out 515 so 355 would feel lighter.

Squats- 355x5x5(Belt)

Pause Bench- 205x5
225x5
240x5
255x5
270x5

Pendlay Rows- 140x5
150x5
160x5
170x5
180x5

Pullups- 30 reps (over the course of the workout)

GM's - 135x2x6 (tried to get lower each rep, awesome stretch)

Ab wheel- I wonder how those queers on the commercials make it look so easy.


Everything felt good, the weights are moderate but the fatigue catches up to you towards the later sets. Looking forward to hitting some heavier weights and setting some PR's.

[jmt92]

damn its been a while since I've been in here, what happened to westside?

[Musclekid92]

damn its been a while since I've been in here, what happened to westside?

Misleading thread title ftw. I stopped awhile ago dewd, last westside stylish workout was in July (just went through my log lol). My lifts respond best when I just squat, bench and deadlift. Some variations work very well for me but I like to keep them as assistance work and really practice my form on the big 3. I'm definitely going to try westside again in the future and when I do, maybe you could help me set it up so I don't screw myself over.