Active247's journey with Westside... East Coast style!

[Active247]

Thought I'd start a new thread for my upcoming journey with a Westside split since not many people comment on my old thread and a new one might attract some new faces as well as some old ones, along with plenty of feedback and awesome dialogue (I hope). But before I begin I'll give a little bit about myself;
I am currently 174lbs @ 12-13% BF - give or take (the abs aren't totally lost) - standing 5'8" tall. I've been lifting seriously for about a year and half now, but started moving weights as a sophomore in high school for swimming. Over the past year and half I managed to gain about 10lbs of solid LBM and even had aspirations to compete in a bodybuilding competition last summer. I chose not to compete however, due to mental and physical complications, specifically lower back/sciatica problems and the mental toll those injuries took on me throughout prep. By the time I quit I had dropped from 170 lbs down to 146+ lbs shredded as a julienne salad, just weeks shy of the show. It was a hard decision, but one I felt was best at the time. But that was last July, where I then took 3 months off (didn't lift a single weight) to recuperate and rehabilitate my back and get my head on straight (as well as lose some LBM, but remained relatively lean). Almost 8 months later here I am, heavier than ever, stronger than ever, and more zealous than ever! I have found a renewed desire to compete and realized my love for Bodybuilding and hopefully Powerlifting, as I will soon be starting a Westside program. My overall goals are to get stronger and bigger through a well-structured Westside split so that I can transfer back into Bodybuilding stronger than ever, as well as compete in a PL meet at some point later in the year, since I'm part of the Rutgers Powerlifting Club team. This is a great opportunity since the meets will be paid for by the university

By the end of Summer/beginning of Fall I hope to:

Squat - 405
Bench (CG) - 315
Deadlift (Sumo) - 425

Current PR's:

Squat - 325 (Free Squat), 330 (Box Squat) - have yet to max out on free squat for a while
Bench - 265 (CG), 275 x 2 (Floor Press) - have yet to max out on bench for a while as well
Deadlift - N/A - haven't performed any deadlifts really due to my back.

Key things to focus on are strengthening my lower back and becoming even more flexible. My flexibility has come a long way, but still needs improvement.

[Active247]

Sunday (DE Bench)
Speed Bench Press 8 x 3 (55% 1RM) // Speed CG Bench Press 8 x 3 (55% 1RM)
DB Floor Press 3 x 6 // DB Flat Bench 3 x 6
BB Military Press 3 x 6 // DB Military Press 3 x 6
Pull-downs 4 x 8 // Weighted Chins 4 x 8
BB Shrugs 4 x 8 // DB Shrugs 4 x 8

Monday (ME Squat/Deadlift)
Squat (work up to double) // Sumo Dead (work up to double)
GHR 3 x 8 // BB Glute Bridge 3 x 8
Hyper-extensions 3 x 10 // DB Swing 3 x 10
Cable Crunch 3 x 8 // Weighted Decline Sit-up 3 x 8
BB Curls 3 x 10 // DB Hammer Curls 3 x 10

Tuesday (GPP)
Sled Pulls 6 x 200 feet

Wednesday (ME Bench)
CG Bench Press (work up to double) // BB Floor Press (work up to double)
Incline DB Press 3 x 8 // Decline Bench Press 3 x 8
JM Press 3 x 8 // Skull Crushers 3 x 8
DB Lateral Raises 3 x 8 // Cable Lateral Raises 3 x 8
T-Bar Rows 4 x 8 // BB Rows 4 x 8

Thursday (Off)

Friday (DE Squat/Deadlift)
Speed Pulls (55% 1RM) // Speed Squats (55% 1RM)
Front Squat 3 x 8 // Zercher Squat (from pins) 3 x 8
Good Morning 3 x 8 // BB Hip Thrusts 3 x 8
Hanging Leg Raises 3 x 10 // Cable Crunch Machine 3 x 10
Palms out DB Curl 3 x 8 // Single-arm Cable Curl 3 x 8

Saturday (GPP)
Sled Pulls 6 x 200 feet

[Active247]

Current Macros:
Protein - 225g
CHO - 515g
Fats - 75g
~ 3,500+kcals

I will be doing a mini-cut once I hit 180lbs. When the time comes macros will look more or less like this.

Mini-cut Macros:

Normal Days:
Protein - 220g
CHO - 275g
Fats - 65g
~2,565kcals

Refeed Days:
Protein - 210g
CHO - 390g
Fats - 60g
~2,940kcals

Cardio will be in the form of GPP. One of those days will be HIIT if the need arises (weight-loss stalls)

[DFisco]

The dog days of summer...sounds like a good time to get stronger.

[Active247]

The dog days of summer...sounds like a good time to get stronger.

i think i prefer winter myself... but cardio is better in the sun for sure

[DFisco]

I will be doing a mini-cut once I hit 180lbs.

Didn't see this...

So you're not doing the mini-cut starting this week anymore, just waiting until 180? This wouldn't have anything to do with being overly excited about starting westside would it? haha

[Active247]

Didn't see this...

So you're not doing the mini-cut starting this week anymore, just waiting until 180? This wouldn't have anything to do with being overly excited about starting westside would it? haha

haha. more so because adam said i should wait until i get to 180.

[Active247]

Going to add some calf work to my GPP days. Can't neglect those.

[Active247]

Last day of the deload. Tomorrow I'm gonna kick Westside off with some GPP. Dion's got a sled, so we'll throw some weight on there and have some fun tomorrow. Feeling really good after this extended deload. Body needed the time off.

[Active247]

Sled Pulls:
2 plates + sled x 10 sprints

Threw up my Xtend a couple times after the last set. Need to get my cardiovascular system back in check. Good God!

Weighted Hyper-extensions:
25 x 10 (2 sets)
35 x 8
35 x 10

After the hypers Dion and I measured the bands I got so we could calculate the tension. That took a while.

I'm spent!

[Active247]

http://forum.bodybuilding.com/showth...500241&page=33

In case you wanted to see my current numbers which aren't posted in here

[Active247]

Speed Bench (60% 1RM):
130 + Bands (~40lbs tension at chest) x 3 (8 sets)

2 Board Bench Press:
225 x 6 (3 sets)

BB Military Press:
135 x 6
145 x 6
155 x 6

Going to bump these up a tad. Took a while to get a comfortable grip-width.

V-Bar Pull-downs:
230 x 8
220 x 8 (3 sets)

BB Shrugs:
315 x 8
335 x 8
335 x 7
315 x 10

Notes:
First day of Westside (not counting yesterday's GPP). Felt great! Speed bench was tight and fast. 2 Board Press was a little awkward at first but the weight went up nicely. Definitely going to throw some more weight on next week. Lockout has been a sticking point for me, so I think these will definitely carry over nicely. Looking forward to the days to come. The deload last week and a half definitely proved to be helpful. Tomorrow is ME Squat/Deadlift. I'll be doing some Sumo Deads, figuring out my 1RM since I don't have one as of yet. Trying to shoot for something in the high 300's. I think all the posterior chain work that I've put in over the past months will manifest themselves into a nice starting PR. Can't wait!

[Active247]

Dynamic Stretches/ Foam Rolling

Sumo Deadlift (1RM):
warm-ups
345 x 1

Worked up to 315 and then added a 25 for 365. 365 wasn't going so I knocked it down to 335 for a single and finally 345 for my newly established 1RM. Pretty decent considering I've never really Deadlifted before, only messing around here and there (and never with a sumo stance). Sumo stance felt good, now I've just got to start hammering away at it. 4 wheels is the goal before school starts next semester!

BB Glute Bridges:
warm-ups
405 x 6
415 x 6
425 x 10 (PR)

Leg Press Calf Raises:
warm-ups
5 plates x 6 (2 sets)
5 plates x 10

Cable Crunches:
230 x 10 (2 sets)
240 x 9

BB Curls:
warm-ups
105 x 10 (3 sets)
105 x 14

[DFisco]

You should get up to 405 pretty quickly. Sumo looks solid...you have a short lockout, so all you have to do is get used to the movement.

[Active247]

Foam Rolling/ Dynamic Stretches

Sled Pulls:
4 shorter distance pulls with 1 plate
4 longer distance pulls with 2 plates (whole length of the parking lot)

Static Stretches

[Active247]

Concept2 Rowing Machine:
500 meters
7 Resistance

CGBP:
warm-ups
255 x 1
255 x .5 (Shoulder was really sore, lost control on the way up)
245 x 1 (2 sets)

Incline DB Press:
warm-ups
95 x 6
85 x 9
85 x 7

JM Presses:
95 x 8 (3 sets)

DB Lateral Raises:
45 x 8 (4 sets)

T-Bar Rows:
warm-ups
5 plates x 8
4 plates + 25 x 8 (2 sets)
4 plates + 25 x 10

Notes:
Shoulder was really sore from DE Bench day, couldn't keep everything tight or controlled for CGBP. However, at the top it felt light, which is something new for me. Usually it feels unmanageable. Next time will be better.

[Active247]

Concept2 Rower:
300 meters warm-up
7 Resistance

Speed Box Squats:
warm-ups
135 + Light Bands x 2 (10 sets)

Zercher Squats from Pins:
warm-ups
185 x 8 (2 sets)
225 x 6 + 2

BB Hip Thrusts:
warm-ups
295 x 8 (3 sets)

DB Curls:
40 x 8 (5 sets)

Cable Pull-down Crunches:
110 x 10 (3 sets)
110 x 12

[Active247]

Sled Pulls:
100ft warm-ups with 2 plates x 4 trips
4 plates x 100ft
4 plates x 200ft
4 plates x 200ft
4 plates x 200ft
4 plates x 100ft sprint
4 plates x 100ft pull + 100ft reverse pull

Leg Press Calf Raises // Cable Pull-down Rope Crunches:
warm-ups
5 plates x 6 (3 sets) // 120 x 8 (2 sets)

[Active247]

Concept2 Rower:
500 meters warm-up
7 Resistance

Speed Bench (@ 60%):
warm-ups
130 + Mini Bands x 3 (8 sets, varied grip)

2-Board Press:
185 x 5
225 x 6
235 x 3
240 x 3
235 x 2 (1 board press)

Going to switch out for a 1 board press. Definitely where I need to be focusing/

BB Seated Military Press:
warm-ups
155 x 6 (4 sets)

V-Bar Pull-downs:
warm-ups
220 x 8 (5 sets)

BB Shrugs:
warm-ups
315 x 8 (3 sets)
315 x 11
315 x 15 (PR reps)

[Active247]

Concept2 Rower:
500 meters warm-up
7 Resistance

Deadlift:
warm-ups
315 x 1 (3 sets)

BB Glute Bridges:
warm-ups
435 x 6
445 x 6
455 x 6 (PR)

Weighted Hyper-extensions:
25 x 10
35 x 10
35 x 9
35 x 10
35 x 12

BB Curls:
warm-ups
105 x 10 (5 sets)

[Active247]

Concept2 Rower:
500 meters warm-up
7 resistance

CGBP:
warm-ups
260 x 1
275 x 0
270 x .5
245 x 2

Pretty disappointed.

Incline DB Press:
warm-ups
85 x 9
85 x 8 (2 sets)
85 x 4

JM Press:
warm-ups
95 x 8 (2 sets)
95 x 9
95 x 10

DB Side Lateral Raises:
warm-ups
45 x 8 (4 sets)

T-Bar Rows:
warm-ups
5 plates x 8 (4 sets)
5 plates x 12

[Active247]

Bringing it back to the East Coast! Bench was feeling legit after the Lyle split, and it wasn't even my main focus! Feeling excited/hopeful about WS!

Speed Bench w/ Mini Bands:
Bar x 15
Bar + Bands x 10
95 + Bands x 5
135 + Bands x 3 (6 sets, varying grips)

DB Flat Bench Press (De-loaded):
65 x 8 (3 sets)

Chest Supported DB Rows:
65 x 8 (3 sets)<----Just kept them light since I didn't do this movement last week

Lying DB Triceps Extensions:
30 x 8 (3 sets)

DB Front Raises:
25 x 8 (3 sets)

Seated Cable Rows:
113.5 x 8 (3 sets)

Notes:
Using this week as a light acclimation week/de-load. Wanted to hop right into Westside so I just cut back on intensity and some volume on the Speed Bench. Next week will start full blown Westside. Also getting a feeling for exercise selection/volume. So far today was pretty good in terms of both selections and volume (minus Speed Bench which will be 9 sets).

[Active247]

Today is a real slap to the face. My nagging lower back/glute injury has finally gotten to the point of debilitating. Pretty much it's just been tight over the past few months, but last week I wound up really straining/pulling it while playing a friendly game of volleyball. Up until yesterday I had no pain whatsoever. But yesterday, since I'm starting my WS split again, I decided to do some light deads. Today I'm in the worst pain I've ever been in. Which is weird cause while I was deadlifting I felt 110% fine. I even spent 30 minutes after my workout to stretch and foam roll some more. Despite my best efforts to curtail and injuries I am sadly left with the realization that my injury is not getting better, but progressively worse.

After doing some light research, I've come to the conclusion that my lower back/glute pain is due to my gluteus medius. That being said, I will still run my WS split for the bench portion, and stay away from any back movement that requires hip flexion. I will not be squatting, deadlifting, or any variation of the two. No Glute bridges or hip thrusts (save some BW ones when I feel I'm ready). The only leg movements I will allow myself are extensions, curls, GHR's, calf raises of all varieties, some band re-hab when the time comes, and that's about all.

I am pretty torn about my injury but I know it's something that must be corrected if I'm ever to lift to the best of my abilities. Especially if I want to deadlift and squat. WHICH I DO!

So here's to my road to recovery!

[DFisco]

Today is a real slap to the face. My nagging lower back/glute injury has finally gotten to the point of debilitating. Pretty much it's just been tight over the past few months, but last week I wound up really straining/pulling it while playing a friendly game of volleyball. Up until yesterday I had no pain whatsoever. But yesterday, since I'm starting my WS split again, I decided to do some light deads. Today I'm in the worst pain I've ever been in. Which is weird cause while I was deadlifting I felt 110% fine. I even spent 30 minutes after my workout to stretch and foam roll some more. Despite my best efforts to curtail and injuries I am sadly left with the realization that my injury is not getting better, but progressively worse.

After doing some light research, I've come to the conclusion that my lower back/glute pain is due to my gluteus medius. That being said, I will still run my WS split for the bench portion, and stay away from any back movement that requires hip flexion. I will not be squatting, deadlifting, or any variation of the two. No Glute bridges or hip thrusts (save some BW ones when I feel I'm ready). The only leg movements I will allow myself are extensions, curls, GHR's, calf raises of all varieties, some band re-hab when the time comes, and that's about all.

I am pretty torn about my injury but I know it's something that must be corrected if I'm ever to lift to the best of my abilities. Especially if I want to deadlift and squat. WHICH I DO!

So here's to my road to recovery!

If we were to combine my shoulder, your back, and adam's lower body we'd get one superhero of injuries

[Active247]

If we were to combine my shoulder, your back, and adam's lower body we'd get one superhero of injuries

The Amazing Mr. Decrepit! That or The Incredible Brittle Man. Take your pick haha

[Active247]

Since I am disallowing any compound lower body movements from here on out, until my gluteus medius (supposed) pull/strain is healed, I have decided to incorporate some occlusive training into the mix. Becuase, if Layne supports it, then it must have some validity! That being said, I will be running an extremely modified Westside split, and it'll go a little something like this.

Sun - DE Bench
Mon - Power Isolation Legs
Tuesday - Cardio and Stretching
Wednesday - ME Bench
Thursday - OFF
Friday - Hypertrophy/Occlusive Legs
Saturday - Cardio and Stretching

DE Bench
Speed Bench (@ 60% 1RM) x 3 (9 sets)
Flat DB Bench Press x 6 (3 sets)
Chest Supported DB Rows x 6 (4 sets)
Lying DB Triceps Extension x 8 (3 sets)
DB Front Raises x 8 (3 sets)

Power Iso Legs:
Hammer Curls x 6 (4 sets)
Lying Leg Curls x 5 (4 sets)
Extensions x 5 (4 sets)
GHRs x 6 (4 sets)
SL Extensions x 6 (4 sets)
Seated Calves x 5 (5 sets)
Sarcoplasmic Hypertrophy Circuit:
-DB Curls x 15
-Leg Curls x 15
-Leg Extensions x 15
-Seated Calf Raises x 15

ME Bench:
BB Bench Press (@ 90+% 1RM) work up to heavy double
Weighted Dips x 6 (3 sets)
Weighted Chins x 6 (4 sets)
Skull Crushers x 8 (3 sets)
DB Lateral Raises x 8 (3 sets)

Hyper/Occlusive Legs:
DB Curls x 8 (4 sets)
Standing Leg Curls x 8 (3 sets)
Leg Extensions x 8 (3 sets)
Occluded Lying Leg Curls:
-First set: 30 reps with 20 percent of one-rep max
-Three subsequent sets: 15 reps with 20 percent of one-rep max, taking 30 seconds of rest between sets
-Four sets to failure with 50 percent of one-rep max, taking 30 seconds of rest between sets
-Four sets to failure with 50 percent one-rep max, taking one minute of rest between sets
Occluded Leg Extensions (same protocol)
Leg Press Calf Raises x 8 (3 sets)
Occluded Seated Calf Raises (same protocol)

I'm actually kinda welcoming this rehab/recovery period due to my excitement for occlusive training. I know I'm in for a great deal of pain, but anything to save my legs and the progress I've made since last summer. I think it'll be fun, and I know the guys at the gym I go to will ABSOLUTELY be asking questions, hahaha. Might even throw in some occluded bis since I'm doing them on the same day as legs. We shall see!

EDIT: the protocols for occlusive training also say the wraps shouldn't be on longer than 10 minutes at a time. I will perform the first 4 sets. Remove the wraps. Rest for a few minutes. Re-apply them. Perform another 4. Remove. Apply. Finish the last 4 sets.

[Active247]

Speed Bench w/ Mini Bands (@60% 1RM):
135 + bands x 3 (9 sets)

DB Flat Bench Press:
100 x 8 (2 sets) (PR)<----HUGE PR! Last time I worked with 100's I was hitting 4 reps!
100 x 7

Chest Supported DB Rows:
100 x 6 (2 sets)
100 x 8 (PR)
100 x 6

Lying DB Triceps Extensions:
40 x 8 (3 sets)

DB Front Raises:
35 x 8
40 x 8 (2 sets)

[Prettyboy1]

Speed Bench w/ Mini Bands (@60% 1RM):
135 + bands x 3 (9 sets)

DB Flat Bench Press:
100 x 8 (2 sets) (PR)<----HUGE PR! Last time I worked with 100's I was hitting 4 reps!
100 x 7

Chest Supported DB Rows:
100 x 6 (2 sets)
100 x 8 (PR)
100 x 6

Lying DB Triceps Extensions:
40 x 8 (3 sets)

DB Front Raises:
35 x 8
40 x 8 (2 sets)

100 lb. dumbell presses?! Impressive!

[Active247]

100 lb. dumbell presses?! Impressive!

thanks, that was a huge PR for me. too bad i'm deathly ill right now. two days after that i got terribly sick and i'm still running a fever hovering around 100-101 (even higher when i go to sleep). and i'm rehabing a lower back muscle strain which will put me out of commission even longer... when it rains it pours!

[Active247]

Last Tuesday I woke up with a terrible fever and headache, body aches, the chills, and a horrible throat infection, all on top of the fact that my glute muscle strain made it impossible to move/rest comfortably. The first few days I ran a fever between 100 and 102. Yesterday was actually the first day my fever dipped into the 98's briefly before rising back to the mid 99's. Today I am pleased to say that my fever is gone as well as everything else except the headache. I also feel a lot stronger today. Hopefully tomorrow I'll be able to get back into the gym and do some moderate upper body. Today I'll just be resting some more and regaining as much strength as I can.