PhilosopherKing's Quest to Melt Metal

[PhilosopherKing]

Hello everyone. I am making the transition from bodybuilding to powerlifing, which is now a very recent passion. I have constructed a Westside routine, but as you see, it is not in a very pure form. There is still some of the bodybuilder in me. I will rotate the ME exercises every two weeks, the assistance exercises every couple of weeks. After a couple of weeks, I will subtract a reverse hyper. I appreciate all coments, help, suggestions, and encouragement. I would like to give a shoutout to chuckt for his help. I will start this routine Sunday.

Ultimate Goal: get so strong that metal melts when I look at it.

First Goal: Squat - 365 lbs.; Bench - 315 lbs.; Deadlift - 455 lbs.; Total - 1135 lbs.

Current Stats: Age - 23; Weight - 209 lbs.; Height - 6'; Squat - 305 lbs.; Bench - 285 lbs.; deadlift - 415 lbs.; Total - 1005 lbs.

Here is my Westside Routine:

FRIDAY- BOX SQUAT DAY

Box Squat
(12X2 50%, 52.5%, 55%; 10X2 57.5%, 60%)
(6X2 50% - 60% with chains)
45-75 seconds rest between sets.
These are on a below parallel (1.5-2") box.

Arched Back Good Mornings
3 sets of 3-8 reps

Back Raises (Hyperextensions)
3 sets of 10-15

Reverse Hypers
4 sets of 10

Heavy Abs

SUNDAY- BP SPEED DAY

Bench press
10 sets of 3 with 60% (raw bench) 45-60 seconds rest between sets.
As your tris get stronger add chains to the bar to increase the weight lifted in the upper 1/2 of the movement @20 reps out of 200 are performed with a weight above the training weight i.e. add 20-50 lbs to training weight. BAR SPEED SHOULD REMAIN HIGH

Triceps
40 - 60 reps with dumbbells broken into roughly 4 - 6 sets of 10 or 40 reps with a barbell

Rear delts
4-5 sets

Lat work
4-5 sets

Hammer curls

Reverse hypers
2-4 sets of 20

Heavy abs

MONDAY- DL/SQ MAX EFFORT

*Choose from list of ME exercises
Work your way to a max single unless otherwise specified

Shrugs
4-5 sets

45 degree back raises-heavy
3 sets of 3-8 reps

Abs

Reverse Hypers
4- sets of 10

TUESDAY– OTHER

Forearms, calves, upper chest, grip work and cardio

WEDNESDAY- BP MAX EFFORT

*Choose from list of ME exercises
Work your way to a max single effort unless otherwise specified.

Triceps
40-60 reps with dumbbells broken into roughly 4-6 sets of 10 or 40 reps with a barbell

Rear delts
4-5 sets

Lat work
4-5 sets

Hammer curls

Heavy abs

Reverse Hypers
2-4 sets of 20

THURSDAY– OTHER

Forearms, calves, upper chest, grip work and cardio


Tricep Exercises

Exercise
Variation

Paul Dicks Press
Straight bar or Safety Squat Bar
or on floor or with cambered bar.

Barbell Tricep Extension
On Floor. Pause at bottom - Vary the
size of plates used to change the
ROM -10s,25s,35,45s

Barbell Tricep Extension
To Chin

Barbell Tricep Extension
To Throat

Barbell Tricep Extension
To Forehead

Dumbell Tri Extentions
Palms Facing - on floor

Decline Tri Extensions

French Presses

JM Presses

Wednesday Core lifts

Exercise
Reps performed on top set

Floor Press
1

Board Press
1

Rack Lockouts
1

Steep Incline Close Grip Bench
1

Seated Press
1

Floor Press - Dicks Press Style
1

1/4 Dips
3-8

Dumbbell Press on floor-paused
10-20

Incline DB Press - palms facing
20-25

Weighted pushups
pick a weight & rep until failure

Seated Barbell Press
1

Illegal Grip Benches
( grip wider than 32" lines)
6

Monday Core lifts

Exercise
Reps/comments

Zercher squat
work to new 1 rep max

Kneeling squat
6 - can be done after Zerchers

Rack Deadlifts
work to new 1 rep max for 3 weeks - lower bar each week
week 1- plates 6" off floor ,week 2 - plates 4" off floor ,
week 3 - plates 2" off floor

Belt Squats
done with one weight for multiple sets or for a 3-5 rep max
requires a raised platform or 2 benches set in a cage

Seated Good Mornings
5-10 - can be done on box or bench

Trap Bar Deadlift
work to new 1-3 rep max1

Safety Bar Box Squats
work to new 1 rep max - generally done on box 2" above parallel
or can also be done 4-5" below parallel

Manta Ray Squat
work to new 1 rep max on different box heights.
Can also be done for sets of 10-20 after another
core exercise if quad work is needed.

Arched Back Good Mornings
work to new 3-8 rep max

Good Mornings
work to new 3-8 rep max

Handle Squats
5-8

Deadlifts for speed
5 weeks- Week 1: 15 singles with 65% of 1RM, Week 2:
70% for 15 singles, Week 3: 75% for 12 singles, Week 4 :
80% for 8 singles, Week 5: 85% for 6 singles

Calf-ham glute raise
additonal ham/glute work - requires special bench

Back raises (hyperextensions)
ADD WEGHT!

Deadlifts on boards/boxes
2, 4, or 6" board/box

High Pulls/powercleans
can be used to hit upper back an work on explosiveness

Pin squats
place bar on pin in rack, get under it and rise.
These are an useful to help alleviate a sticking point.
Thanks to Scott Helmer.

Lat Exercises

Pulldowns

bent over rows

db rows

low cable rows

t-bar rows

1 arm t bar rows

blast strap rows

pull-ups

Low Back/Ham Exercises

45 degree back raises-heavy

pullthroughs-heavy

ghr

ultra wide sumos

dimel dls

lunges

1 leg squat
step ups

[Porky]

got some strong lifts as it is. good goals youll crush them.

cant wait to see your first workouts

goodluck

[Fullback_45]

Welcome to the journal section King. Those goals are going to be owned real soon since your just starting to Powerlift. Look forward to seeing some kick ass progress.

[PhilosopherKing]

Thanks guys. I'm excited to start.

[IronBender800]

Good luck with that dude! Id be careful with that extra workout on tuesday. Its a lot easier than you think to overtrain with westside its a very taxing program.

[PhilosopherKing]

Thanks for the heads up. I figured that since they are muscles that are not being used any other day then it would be ok.

[Cricket_Fire]

Lol, nice final goal.... what are you trying to scare it into melting with your ultimate strength?

[PhilosopherKing]

I all for melting metal,and being able to crush a man's skull with my bear hands.....what other purpose is there for lifting?

I'm excited...tomorrow will be my first day.

[vai876]

I all for melting metal,and being able to crush a man's skull with my bear hands.....what other purpose is there for lifting?

Ahhhh, the greatest reason as to why we lift heavy metal objects ever.

[Strongman Mikey]

You'll acheive your goals, no doubt about it.

[PhilosopherKing]

Sunday- BP Speed Day

Bench: 10 sets of 3 with 170 lbs. Three different grips.

Tris: DB French Press - 50 reps at 15 to 25 lbs.

Rear Delts: Rear delt flies - 4 sets of 8 to 12 reps at 10 to 20 lbs.

Lats: Pulldowns - 4 sets of 8 to 12 reps at 85 to 130 lbs.

Hammer Curls - 4 sets of 8 to 12 reps at 15 to 25 lbs.

Reverse hypers - 2 sets of 20 reps at 10 lbs.

Decline Bench Abs - 4 sets 20 reps with 25 lbs added.

Comments: As you can see from my workout today, I have weak triceps and rear delts. These will be weaknesses that I will work on. I have also never done reverse hypers so 10 lbs seemed difficult. This will also be worked on. In all, I was excited to workout today since it was my first westside routine day, and my speed bench felt really good. Very explosive.

[Porky]

awsome de bench day.

[81Ort]

Good luck on your training. West Side has given me a lot of gains, but be careful with the high volume. This is a tough routine for your body.

[Fullback_45]

Very nice DE day bro! Workout looked great.

[PhilosopherKing]

Thanks for the comments guys.

[PhilosopherKing]

Monday- DL/SQ ME

Front Squats:
Set 1: 5 at 135 lbs
Set 2: 1 at 185 lbs
Set 3: 1 at 205 lbs
Set 4: 1 at 225 lbs
Set 5: 1 at 235 lbs
Set 6: 1 at 245 lbs
Set 7: 1 at 255 lbs
Set 8: 1 at 265 lbs - missed

DB Shrugs:
Set 1: 12 at 75 lbs
Set 2: 10 at 80 lbs
Set 3: 10 at 85 lbs
Set 4: 8 at 95 lbs
Set 5: 8 at 105 lbs

45 degree back raises:
Set 1: 8 at 25 lbs plate
Set 2: 6 at 45 lbs plate
Set 3: 6 at 45 lbs plate

Reverse Hypers:
Set 1: 10 at 10 lbs
Set 2: 10 at 10 lbs
Set 3: 10 at 20 lbs
Set 4: 10 at 30 lbs

Abs:
Hanging knee raises- 10, swiss ball crunches- 40, lying torso twists- 6, full body crunches- 10, oblique crunches- 15

Comments: First time I have ever done front squats. My shoulders still hurt a day later from having all that weight on. Overall felt like a good day. Happy with the shrugs, but I wish I would have got the 265 on the front squat.

[PhilosopherKing]

Tuesday- Other

Did some light incline presses, forearms, calves, and grip work. Nothing much to speak of. Also did some cardio.

[IronBender800]

Nice workout dude! Good job on those front squats! Lots of ab work there...

[sculli]

I all for melting metal,and being able to crush a man's skull with my bear hands.....what other purpose is there for lifting?

I'm excited...tomorrow will be my first day.

You have bear hands? No wonder why you could crush a mans skull. LOL j/k Nice log, very detailed workout.

[PhilosopherKing]

You have bear hands? No wonder why you could crush a mans skull. LOL j/k Nice log, very detailed workout.

Yah people look at me strangely with my bear hands. Also hard to open cans of soda. But I'm dealing with it.

[PhilosopherKing]

Wednesday- BP ME

Floor Press:
Set 1: 5 at 135
Set 2: 5 at 155
Set 3: 4 at 185
Set 4: 1 at 205
Set 5: 1 at 225
Set 6: 1 at 245
Set 7: 1 at 265
Set 8: 1 at 275 missed

Lying DB French Press:
5 sets at 8-12 reps for weights 15-30 lbs.

Rear Delt Flies:
4 sets at 8-12 reps for weights 10-20 lbs.

Seated Rows:
4 sets at 8-12 reps for weights 60-115 lbs.

Hammer Curls:
4 sets at 8-12 reps for weights 15-25 lbs.

Decline Bench Abs:
4 sets of 20 reps with 2k ball

Reverse Hypers:
2 sets of 20 reps

Comments: Everything felt good. I wished I could have got the 275 lb floor press. My tri's feel like they are getting stronger. Everything else seems the same.

[PhilosopherKing]

Friday- Squat DE

Box Squats: 12 sets at 2 reps for weight 155 lbs.

Good Mornings:
Set 1: 8 reps for 95 lbs.
Set 2: 6 reps for 115.
Set 3: 6 reps for 135.

Hypers:
Set 1: 15 reps at bodyweight.
Set 2: 12
Set 3: 10

Reverse Hypers:
Set 1: 10 at bodyweight.
Set 2: 10 at 20 lbs.
Set 3: 10 at 40 lbs.
Set 4: 10 at 60 lbs.

Abs:
Twists for 2 sets, 30 reps with 4k ball.
Hanging knee raises for 2 sets, 10 reps.

Comments: It was a good day. Goodmornings are not natural to me, so weight was light. Bos squats were good.

[PhilosopherKing]

Sunday- BP DE

Bench Press: 10 sets at 3 reps for 170 lbs.

DB Lying French Press:
Set 1: 12 at 15 lbs.
Set 2: 10 at 20.
Set 3: 10 at 25.
Set 4: 10 at 30.
Set 5: 8 at 35.

Rear Delt flies:
Set 1: 12 at 12 lbs.
Set 2: 10 at 15.
Set 3: 10 at 15.
Set 4: 8 at 20.

Barbell Bent Rows:
Set 1: 12 at 65 lbs.
Set 2: 10 at 75.
Set 3: 10 at 75.
Set 4: 8 at 85.

Hammer Curls:
Set 1: 12 at 15 lbs.
Set 2: 10 at 20.
Set 3: 10 at 20.
Set 4: 8 at 25.

Reverse Hypers for 2 sets of 20 reps at 20 lbs.

Abs: 20 crunches and 20 decline.

[PhilosopherKing]

Monday- DL/SQ ME

Safety Bar Squats:
Set 1: 5 at 135 lbs.
Set 2: 5 at 185.
Set 3: 3 at 225.
Set 4: 1 at 245.
Set 5: 1 at 265.
Set 6: 1 at 275. - missed

DB Shrugs:
Set 1: 12 at 80 lbs.
Set 2: 10 at 90.
Set 3: 10 at 90.
Set 4: 8 at 100.

45 degree back raises:
Set 1: 8 at 25 lbs.
Set 2: 8 at 40.
Set 3: 8 at 45.

Reverse Hypers:
Set 1: 10 at 20 lbs.
Set 2: 10 at 20.

Abs: crunches for 2 sets at 20 reps.