Sit down, shut up, and hold on: My twisty road up the mountain.

[canyonracerx]

I think this is now my 4th journal I've started here. It's embarassing to say but I haven't really finished one. So instead of naming this one after whatever routine I'm doing it's just going to be a nameless journal that way I can change and update as needed.

My history is 20 weeks of Rippetoe's, then 2-3 weeks of nothing, then 6 weeks of HST, then 2-3 weeks of nothing, then 3 weeks of Rippetoes, and that brings us to now. So I have about 8 months or so of intermittent lifting...did I mention I have ADD?

My lifts are fairly strong for my size and I can handle more volume than Rippetoes at this point so I'm going to give WS4BB a shot and see how it goes. I like the fact that it is a set of ideas that I can plan and change around instead of being a set program that I have to follow. I also like the idea of it splitting my upper & lower and the idea of the ME & RE days. I've read all I can handle about Westside and it's principles and I fully understand it so I'm going to give it a go.

I'm going to run the a few things a little different than keethnab laid it out, it's what I feel will work best and fits my schedule the best but I may change it up later:

I did my first workout on Monday: ME Lower - Week 1

Deadlift:
315x3
315x3
315x3

Squat:
225x5
225x5
225x5
225x5

Reverse Hypers:
BWx10
BWx10
BWx10

Leg Curls:
70x10
70x10
70x10


Then did yesterday: ME UPPER - Week 1

Incline DB Press
70x3
80x3
75x3

Weighted HG Chinup
25x6
25x5
25x5
25x5

Military Press
125x5
125x6
125x5

Pendlay Rows
135x5
135x5
135x5
135x5

Skullcrushers
50x12
50x12

Weighted Decline Situps
35x6
35x6
35x6

[canyonracerx]

Did both of my RE workouts back to back Saturday & Sunday.

RE Lower:
Squats
185x18, 185x2

SLDL
135x10
135x10
135x10
135x10

hypers
BWx10
BWx10
BWx10

Leg Curls
65x10
65x10
65x10



RE Upper:
Flat DB bench
65x8
65x8
65x8

Pullup
BWx10
BWx10
BWx8

Power Clean
135x7
135x6
135x6
135x6

Dips
BWx10
BWx10

BB curls
45x10
45x10
45x10

Tri-Pushdowns
120x10
120x10
120x10


I wasn't sure when to do Power Cleans or whether I should do them as an ME exercise or an RE exercise but I'll leave them here for a while. I do want to get stronger at them so I may put them in an ME exercise one day.

I was at the lake all day yesterday, I ate well but I drank an 18 pack to myself throughout the day. I'm headed off to the gym right now to do my ME Lower, we'll see how it goes.

[canyonracerx]

Just got back from the gym.

ME - Lower

Deadlift
315x3
325x3
320x3

Squat
235x5
235x5
235x5

Hypers
BWx10
BWx10
BWx10

Leg Curls
60x10
60x10
60x10

My gym got all new equipment yesterday, it's all purple vinyl and grey steel. It also got more speakers and XM satellite radio (which is really cool actually). It's one step closer to becoming a foo-foo gym. Lot's of new machines and what not but still no GHR or Hyper or Reverse Hyper or Olympic platform or an Olympic weight set or anything new that interests me....although there is a new crunch machine with 2" of ROM

My workout felt great despite the fact I spent all day drinking yesterday. Squats are killer after heavy deads, I don't know if was just weak or if doing the deads before killed my squat strength but 235 seemed really heavy, I wouldn't have been able to do a 6th rep on the last set. I'm wondering if doing squats for both ME and RE exercises are too much but I consider 20-rep squats a different beast alltogether so I don't know. If any of you WSB vet's have an idea please let me know.

[canyonracerx]

Week 2 - ME Upper

DB Incline:
85x3
90x3
80x3

Chinup
30x5
30x5
30x5
30x4

Military Press
135x6
135x5
135x4

Pendlay Row
145x6
145x5
145x5
145x5


Assistance stuff:
Skullcrushers
60x8
60x8
60x8

BB Curls
65x8
65x8
65x8

Pretty colorful huh. Bold = Previous PR - blue = New PR - red = missed rep

Good workout minus the chins and military's. I think I missed the Military's because I went for the 6th rep on the first one but I got a PR so I don't care. I'm going to leave chins and military's the same next week but just try and get 6 reps on all sets. Pendlay's felt good, I probably could have gotten more reps on all sets.

Overall up to this point I'm very happy with this program. I've been learning more and more about westside and it just clicks with me. The ideas and principles make more sense than any other type of workout program out there and I feel will work better for just about anyone as long as they understand it. I feel like my strength comes easier without the feeling of overtraining like I felt with Rippetoes, probably mostly due to the fact that it's an upper/lower split but also because I'm only going for PR's 1x a week for each muscle rather than sometimes 3x a week. The ease of change and variety is awesome as well. I also feel fuller and almost like I'm stretching out, maybe I'm just crazy but when I flex it just feels more solid. The only downfall is that you have to journal better due to the fact that you change exercises every few weeks and you have to keep track of what you were lifting with each exercise.

Well that's enough for one day. See ya'll tomorrow.





Over

[larippetoes]

Good luck with the workout. ..Look at all the pretty colors...

Its nice to see someone else doing cleans they are a great workout. They really kick your ass once the weight starts getting a little higher. You could probably get an aerobic workout with them if they didn't tire you out so fast...

[WHBchris]

Nice journal so far, good luck the rest of the way...

i'll be checking this out quite a bit to see how it goes for you, because after rippetoe stops working for me I may consider this type of program

[canyonracerx]

Originally Posted by larippetoes

Good luck with the workout. ..Look at all the pretty colors...

Its nice to see someone else doing cleans they are a great workout. They really kick your ass once the weight starts getting a little higher. You could probably get an aerobic workout with them if they didn't tire you out so fast...

Yeah cleans are awesome. I need to work on my wrist flexability though because I don't do a full rack really, it's being supported by my wrists alot which isn't hurting but may when it starts getting heavy.

Originally Posted by WHBchris

Nice journal so far, good luck the rest of the way...

i'll be checking this out quite a bit to see how it goes for you, because after rippetoe stops working for me I may consider this type of program

Cool, thanks for stopping by. I'm still new at it so I'm also "seeing how it goes" still but so far I like the variation of it. I was getting burnt out of the 5 reps day in day out and this was just the thing I was looking for.

[canyonracerx]

Deadlift
325x3
345x3
335x3

Squat
235x5
235x5
235x5

Reverse hypers
+25x10
+25x10
+25x10
+25x10

Leg curls
70x10
70x10
70x8
70x8

BB Curls
50x10
50x10
50x10

Decline Situps
+40x10
+40x10
+40x10

[larippetoes]

Hey nice workout bro.... Better start pushing those squats and deads I am going to be right on your heels...

[canyonracerx]

Originally Posted by larippetoes

Hey nice workout bro.... Better start pushing those squats and deads I am going to be right on your heels...

I'm trying but I've also lost some weight so it's pretty tough to keep upping the weight each workout without the caloric excess. I'm about 171lbs in the morning "empty". Although the PR's on my upper body didn't seem maxed yet for whatever reason, we'll see if I can go bigger tomorrow.

[canyonracerx]

Alright here's some pics as of an hour ago. This is not pumped up and after dinner. I was taking pics of my new tatoo and kept going so I figured I'd post some. I don't know how to flex or pose for **** so please be nice .

[canyonracerx]

[MISSINGLINK]

Nice journal so far canyon. You have got a great strength foundation. Your deads look great. I will be following along. Keep up the good work.

[canyonracerx]

DB Incline
85x3
90x3
85x3 ^from last time

Hammer Grip Chinup
+30x6
+30x5
+30x5
+30x5
**Up 2 reps from last time

OH Press
140x5
140x4.5 **haha, I should have had it but my ADD kicked in and I momentarily forgot what I was doing
135x5

Pendlay Row
150x5
150x5
150x5
150x5


Accessory work
Skullcrushers
50x8
60x8
60x8


I set PR's on both my pulling exercises but stayed the same on my pushing exercises. I couldn't have done 3 reps of 95 on my main exercise, I bairly got the last rep on the 90's. I shouldn't be too surprised since I missed both my RE workouts this week, oh well.

Random story of the day: I sold a R6 to a kid today and he kept assuring me he was fully capable of handling this bike...I wasn't asking. He went on and on about how he rode his dad's bike and his buddy's bike and rode a dirt bike back in the day and how fast he was and how fast he's going to be on his R6. I tried to hint at him to take it easy because it's a bit more than what he's used to but again he assured me he could handle it. So after we got through with the paperwork we went outside and I was going over the bike with him explaining service schedules and break in procedures. He was completely ignoring me and just revving his new bike the whole time. He put his gear on and was getting on his bike when I shut his bike off and gave it one last chance. I told him to take it easy, that the tires were brand new and they're slick as hell. It looked like he actually listened. I sh*t you not, he rode down the parking lot, out into the street and when he went to turn left in his lane he dove in quick as well and stabbed it in first gear. The rear tire, sure enough , spun up and slammed the bike on its left side and crushed his ankle and spun away into a curb. Damage list was: whole left side plastics, upper fairing stay, headlight, tank, case cover, rearset, front wheel, possibly forks, and handlebar assembly. There is also a ding in the frame so it's going to be totaled. He also either seriously sprained or broke his ankle. His friends brought him to the hospital and I pushed his brand new r6 back into the service department. On top of everything, he only has basic liability insurance. Unfortunately I see this alot in my job and sometimes I kind of feel bad for these kids. It's like watching a train heading for a cliff, you know what's about to happen but you can't look away

[wannaBmoy]

Originally Posted by canyonracerx

DB Incline
85x3
90x3
85x3 ^from last time

Hammer Grip Chinup
+30x6
+30x5
+30x5
+30x5
**Up 2 reps from last time

OH Press
140x5
140x4.5 **haha, I should have had it but my ADD kicked in and I momentarily forgot what I was doing
135x5

Pendlay Row
150x5
150x5
150x5
150x5


Accessory work
Skullcrushers
50x8
60x8
60x8


I set PR's on both my pulling exercises but stayed the same on my pushing exercises. I couldn't have done 3 reps of 95 on my main exercise, I bairly got the last rep on the 90's. I shouldn't be too surprised since I missed both my RE workouts this week, oh well.

Random story of the day: I sold a R6 to a kid today and he kept assuring me he was fully capable of handling this bike...I wasn't asking. He went on and on about how he rode his dad's bike and his buddy's bike and rode a dirt bike back in the day and how fast he was and how fast he's going to be on his R6. I tried to hint at him to take it easy because it's a bit more than what he's used to but again he assured me he could handle it. So after we got through with the paperwork we went outside and I was going over the bike with him explaining service schedules and break in procedures. He was completely ignoring me and just revving his new bike the whole time. He put his gear on and was getting on his bike when I shut his bike off and gave it one last chance. I told him to take it easy, that the tires were brand new and they're slick as hell. It looked like he actually listened. I sh*t you not, he rode down the parking lot, out into the street and when he went to turn left in his lane he dove in quick as well and stabbed it in first gear. The rear tire, sure enough , spun up and slammed the bike on its left side and crushed his ankle and spun away into a curb. Damage list was: whole left side plastics, upper fairing stay, headlight, tank, case cover, rearset, front wheel, possibly forks, and handlebar assembly. There is also a ding in the frame so it's going to be totaled. He also either seriously sprained or broke his ankle. His friends brought him to the hospital and I pushed his brand new r6 back into the service department. On top of everything, he only has basic liability insurance. Unfortunately I see this alot in my job and sometimes I kind of feel bad for these kids. It's like watching a train heading for a cliff, you know what's about to happen but you can't look away

Riiiighhhht blame everything on ADD . Nice workouts Speed Racer. Going to start cluttering your journal with monkey pewp now too.

[canyonracerx]

Originally Posted by wannaBmoy

Riiiighhhht blame everything on ADD . Nice workouts Speed Racer. Going to start cluttering your journal with monkey pewp now too.

You just had to quote the WHOLE thing to talk about your monkey poo didn't you

[MISSINGLINK]

Nice work Canyon. How frequently do you switch it up between the barbell and the dumbell for bench? Try to focus on using the barbell for your main ME exercise and then use the dumbells for your press variant.

[canyonracerx]

Originally Posted by MISSINGLINK

Nice work Canyon. How frequently do you switch it up between the barbell and the dumbell for bench? Try to focus on using the barbell for your main ME exercise and then use the dumbells for your press variant.

I would if I could but the barbell kills my shoulder everytime I try and lift heavy but for whatever reason dumbells don't. I think I'm going to put it as an RE exercise this next week though. I must say, since I've been lifting heavy with DB's my chest has blown up.

[wannaBmoy]

Originally Posted by canyonracerx

I would if I could but the barbell kills my shoulder everytime I try and lift heavy but for whatever reason dumbells don't. I think I'm going to put it as an RE exercise this next week though. I must say, since I've been lifting heavy with DB's my chest has blown up.

getting the appropriate weight to use a db is like 10x harder than the actual lift for me. Maybe it's because i'm mentally handicapped

[canyonracerx]

Been on vacation for a week and haven't worked out once. Did my first "welcome back" workout late last night and I must say I felt pretty good.

CGBP
185x3
195x3
175x3

HG Chinup
BWx6
+25x5
+25x5
+25x5
+25x5

Dips
+25x5
+25x5
+25x5
+25x5

Pendlay Row
155x5
155x5
155x5
155x5

DB Laterals
15'sx15
15'sx15
20'sx12

[larippetoes]

About time I was wondering where you disappeared off to. Nice work on the rows.

[canyonracerx]

Originally Posted by larippetoes

About time I was wondering where you disappeared off to. Nice work on the rows.

Yeah, I'm still around. I took a week off and went camping and didn't even bring my cell phone, it was a much needed technology break

[canyonracerx]

Power Clean
155x3
155x3
155x3
155x3
155x3

Wide Stance ATG Squats
225x8
225x6
225x6
225x5

SLDL
185x8
185x8
185x8
185x8

Reverse Hypers
BWx10
BWx10
BWx10 I almost passed out after this set. I had to brace myself on the calf machine.

Leg Curls
75x10
60x8
60x8

Decline Situps
BWx15
+25x10
+25x10


Wow. My legs are still shaking as I type this. I don't think I've ever hit my legs so hard in my life. I've never really forced my legs out wide in squats but from what I've read it will hit my PC more than my quads and that's my weak point. So I did them practically sumo style and made sure to go as far down as I could go. It was alot harder than I thought it was going to be. I'm definitely feeling weak from my past week of drinking and lack of sleep. Then my legs were shaking so bad the last couple of reps of the SLDL's but I forced myself to do them. Then the reverse hypers I have to do on a donkey calf raise machine (I think that's the name) so it requires my ham's and glutes to be flexed the whole time because there's nothing to "hook" onto. The last set was almost impossible because my legs were giving out on me and when I finished and stood back up I had to grab something to not faint. I then topped it off with some machine leg curls.

I feel drained but very accomplished. I'll see how I feel tomorrow but I may do my RE Upper because I want to squeeze it in and start fresh on Tue. with my ME Lower. I'm going to sleep in as long as I can tomorrow

[canyonracerx]

I got called in to work today because my stupid co-worker got to drunk last night. The good news is I can walk I'm going to walk laps around the store in hopes that I don't get DOMS but my hams are definitely tight right now. I made a couple of huge turkey sandwiches to eat throughout the day so by the time I hit the gym at about 4:30 today I should feel pretty good...hopefully.

On another positive note, I get my truck back tomorrow. I'm so ****in stoked. It's been in the fab shop getting the bed cage built for over a month. I'll be sure and take some good pics of me "breaking it in"

[MISSINGLINK]

Nice work Canyon. I was wondering what happened to you.

[canyonracerx]

Did this workout yesterday evening.

Bench
185x6
155x8
155x8
155x8

BTN Pullup
BWx8
BWx8
BWx8
BWx8

Incline DB
55x8
55x8
55x8

Yates Rows
135x8
135x8
135x8
135x8

BB Curls
45x10
45x10
45x10

Tricep machine pushdowns
120x10
120x10
120x10


First time I've done regular ol flat bench with a BB for quite some time. I went a little heavy at first and was sacrificing form so I figured I'll drop the weight and get my form down again. It was also the first time I've ever done Yate's rows. They feel much different then Pendlay rows, maybe it was because I was burnt out on the pullups but that 135lbs felt real heavy. I like this exercise, I feel it in my upper back and traps alot. I did it with a double overhand grip the whole time and my grip was getting taxed by the last set. When I got home I hit out 2 sets of 15 reps with the trainer and then about 5 reps with #1 and some negatives with the #2. My hands are definitely feeling it right now as I type this

Alright, I'm out of here. I'm going to go pick up my truck and test it out. I'll post some picks later. Peace.

[MISSINGLINK]

Nice work Canyon. How much have you been drinking? Drinking always makes me feel "not right" for at least a few days after and trying to lift the next morning after drinking sucks big time.

[canyonracerx]

Originally Posted by MISSINGLINK

Nice work Canyon. How much have you been drinking? Drinking always makes me feel "not right" for at least a few days after and trying to lift the next morning after drinking sucks big time.

Lately....alot actually. I had a week vacation through memorial weekend, then my SO graduated and became a RN and had a graduation party that lasted 3 days, then I had a going away party for my friend. Sooooo you could say I've "overdone" it the last few weeks Wheat and barley are the corner stones of hyoogeness

[canyonracerx]

Deadlift
325x3
355x3
345x3

Box Squat (parallel)
275x5
275x5
275x5
275x5

Reverse Hypers
+15x12
+15x12
+15x12

Machine Leg Curls
60x10
60x10
60x10

Decline Situps
+40x8
+40x8
+40x8


I actually was planning on doing GM's as my ME exercise but when I was warming up it felt weird. I put a couple of 45's on the bar to see if it just needed weight but it still felt like I was going to hurt myself. I don't think my form was wrong and I may have just been worrying about nothing but I felt my back tense up on every negative like at any moment something was going to pop or tear or something. GM's are supposed to hit your PC more than just squats right? Are they better than SLDL's cause I have no problem with those, but I can't see me trying for >90% when 135lbs is scaring me.

Besides that, Deads felt great today. I forgot my chalk, which sucked balls, but my grip felt strong today so it wasn't so bad. I've never done box squats before today so I spent a long time figuring out how heavy to go but even after all the "warm up's" the 275lbs didn't seem as hard as the 225lbs ATG with wide squats felt a few days ago. Probably because I'm going to parallel instead of ATG I guess.

I got my truck back today. Went out to the dunes and all I can so is HOLY ****lNG **** BALLS. I never thought going 55mph through 3 foot deep woops could be so fun. I also jumped it a good 5 feet high 40+feet long. I didn't have my camera on me but I'll be sure and get some pics in a week or so. Wow.

[larippetoes]

Nice session. Those deads and squats are lookin mighty fine. Whats with forgeting the chalk after recommending it to me.

Looking forward to the pics. Congrats on becoming an RN as well.