Log of a permabulker

[hmenen]

DE box squats + belt
100 + green 8x3 moving fast 0:40 rest

Bench
97.5 3x5

Close grip
92.5 x 3 lol

OHP + belt
55 3x5

Pull-ups
+24kg x 5, 5 stopped cause biceps pain

Dips
+28kg x 5

Ab/adductor
Full stack x 16

Back ext
125x 3 + a questionable 4th
110x3

[hmenen]

Beltless Snatch grip deads
175 x 3 PR

BArbell row
120kg x 5

Bench
102.5 3x3

Close grip bench
92.5x5

Seated press paused
50x6 Easy, will push this

Cable row
Sets of 10 up to 80
Shoulders funky so trying to get more back volume

Pause skull crush EZ bar
20kg per side x 3 weak
10kg per side x 22

Hammer curl
26 3x6

Back ext
125 x 3, failed 4
105 x 5

[hmenen]

DE box squat + belt
110+ greens 12x2 ~0:40 rest
Moving really well, got a squat PR in me with peaking now I'm sure

Spoto press with pause
90 5x5

Close grip bench
80x8

Seated press paused
50x8

Pull-ups
+24kg x 5,6,4(+2)

Dips
+28kg x 7

Pushdown curls superset on cable
'20' 3x20/15

Back ext holding plates
100 x 4 (lost grip) dropset
75x5 dropset
50x8 dropset
25 x ??

[hmenen]

Deadlifts + belt
205 x 6 PR

Barbell row
120 x 8

Spoto Press
92.5 3 x 5

close grip bench
80x9

seated press paused
55x5

cable row
sets of 8 up to 100x4

curl pushdows super set
'23' x 20/15

back ext holding plates
100 x 4 dropped it again drop set
75 x 6
50 x 8
25 x ??

[hmenen]

Spoto press
97.5 3x3 super easy

Close grip bench
80x10 super easy also

Paused Seated press
55x7 PR

Pull-ups
+28kg x 6,6,5(+2). Next time I'll go heavier

Dips
+32kg x 5

Cable row
Every other x 8
100x5 top set

Ab/adductor x 20

Superset pushdown curls
'26' x 20/15

Snatch grip back ext (index on rings)
100x4 dropset
80x7 drop-set
60x8

[hmenen]

BACK FROM BANDCAMP.

UPDATE:

24/9/17
Snatch grip Romanian pause 165x5 PR
Row 130x5
BENCH 92.5 5x5
CLOSEGRIP 80x11
Seated press 60x5
100x8 cable row
28 arms
100/80/60 5/8/9

27/9/17
Bench 97.5 3x5
Cg 80x12
Press 60x6
Pullup + 32x4,3,3+1
Dip +32 x 6
Row 107 x 7
Tris 30x3x20,
Curl 30 2x15, 23x15

1/10/17
130x7, 100x8 row
100 3x3 bench
80x13 closegrip
60x7 shoulder press
107x8 cable row
30 3x30 tris
? :x30 single curl

4/10/17
Squat 120 8x3
Bench 95 5x5
Cg 80x14 :3
Shoulders 65 x 3
113 row close x5
Pushdown 32 3x20
Curl 50x5 40x7

8/10/17
Beltless pause deadlift
200x3

BArbell row
130x 7. 110x5

Bench
97.5 3x5

Closegrip bench
80x15

Seated press
65x4 PR

Cable row
113x8

Hips abductor stack x 24


11/10/17
DE box squat + belt
130 12x2 0:40 rest

Bench
102.5 3x3

Close grip
90x8 rpe 7.5 = (pr)

Seated press
65x5 PR

Pullup
+32kg x 5, 3, 3 PR

Dips +32kg x 6 PR?

Cable Row
120 x 5 top set

[hmenen]

Snatch grip deads (beltless index on rings)
180x3 PR!

BArbell rows
130x8
110x8

Bench
97.5 5x5 PR

Close grip bench
90x9 PR?

Seated Press
65x6 PR was pretty hard, gonna have to start periodising this

Cable row
120x6

Hip abductor
Stack + 1 x 26? PR

[hmenen]

Bench
100 3x5 PR

Close grip bench
90x10 PR

Seated press, really trying to pause well
55 5x5

Pull-ups
+32kg x 7, 5, 3

Dips
+32kg x 8

Cable row
'120'x10

[Mirrox]

DE box squat + belt
110+ greens 12x2 ~0:40 rest
Moving really well, got a squat PR in me with peaking now I'm sure

Using the westside method eh?

[hmenen]

Kind of.

I tried westside for my bench and it didn't really work- that's probably my own fault rather than the program itself, but for whatever reason it didn't seem to help my bench.

For deadlifts I find the max effort method works extremely effectively, never tried speed work and frankly don't think I need it.

For squats I figure it's difficult to improve your deadlift And squat simultaneously, so for the time being I'm focusing on deadlifts, but I'm keeping the squats in there just so I have the foundation.

When I reach my deadlift goal and switch over to a squat goal I will be running both DE and ME squats.

I find that DE box squats really help to build muscle and they help my deadlift a lot.

Thanks for the comment

[hmenen]

Using the westside method eh?

^post above 4 u

[Mirrox]

Tnx for sharing your experience. I just started this program. Sucks that it didnt help your bench. I also dont know if it will help mine. I find it hard to believe that using just 50% of my 1rm will help me get stronger, but i'll see :P
I also believe box squats will help your deadlift, since you're def using your posterior chain when doing them correctly.

[hmenen]

I think the key to upper body gains is volume, so max effort work should be followed by bodybuilding style assistance work, that's true westside. I think since a lot of people using it are not particularly strong on some lifts (myself included), their bodybuilding work should be more work with a barbell since that's what's going to result in more gains.

Anyway here's today's workout:

Deadlifts + belt
210 x 5 (tng) PR

BArbell row
135 x 4
115 x 5

Bench
105 3x3

Close grip bench
90x11 PR

paused seated press
57.5 3x5

Went easy on the assistance work today so no point logging it

[hmenen]

DE box squat + belt
115 + purple bands 8x3 0:40 rest

Bench
100 5x5 PR

Pec and shoulder felt dodgy so skipped the usual assistance stuff, did some machines for a pump and then left.

I think I'll deload or skip next workout depending on how I feel as I'm accumulating some minor injuries that could do with a week of R&R

[hmenen]

DE box squat + belt
125 + purple bands 12x2 ~0:40 rest

Bench
102.5 3x5 PR

Paused seated BArbell press
57.5 5x5 PR

Pull-ups
+ 32kg x 8, 4, 4

Dips
+36kg x 3

[hmenen]

Pause deads beltless
180x5 PR

BArbell row
120 x 10
100x10

Bench
107.5 3x3 PR

Close grip bench to pins
90x8 easy

Seated press paused
60 3x5

Cable row
107 x 10

Abductor
Stack x 30 PR

LEG EXT
full stack+ all microplates x 15?

Back ext
90x8

[hmenen]

Bench
102.5 5x5 PR

Close grip to pins
95x5 PR

seated press
62.5x3,miss

Pull-ups
+16kg 3x8

Dips
+16kg x 13

Back ext
100x3

Felt like trash today

[hmenen]

Snatch grip deadlift (index on rings beltless)
160x5 very easy pr?

BArbell row
120 x 11
100x11

Bench
95 5x5

Close grip bench to pins
95x6 PR

Seated press
55 6x2

Cable row
'120' x6

Back ext
100 6x2

[hmenen]

De box squat
110 + greens 8x3 ~ 0:40 rest

Bench
100 6x2

Close grip to pins
95x7 PR

Paused shoulder press
55 6x3

Pull-ups
+ 20kg 3x6

Dips
+16kg x 14

Cable row
?

Back ext
100 6x3

[hmenen]

Deadlift + belt
195 x 9 (tng) PR was easy

BArbell row
120 x 12
100 x 12

Shin was bleeding so couldn't drag the bar close against me in case I got nasty gym germs into my blood stream so bar was held further out in front of my body that usual. Made the set crap and sloppy

Bench
100 4x3 had 2 more sets left. It was fine then my pec strained so shut it down. I'll be okay in a couple of weeks

Back ext
100 6x4

Machines and stuff

[hmenen]

Snatch grip pause Romanians (beltless)
165x5 unfortunately this only ties my pr. but I lost grip and it was easy so I guess it's an rpe pr

Barbell row
120x13
100x13

Bench and no shoulder press
Light stuff for pec

Cable row
113 x 8 top set

Back ext
100 6x5

[hmenen]

First day back in a while

Pin squats - parallel + belt
140 x 3 RPE 99999
120 x 3 x 5

Bench
80 3x5

close grip
60x10

seated press paused
50 x 10

pull ups
+20kg x 8

dips
+10kg x 6

dumbbell curls
18 x 10

other machine stuff

Not bad for my first time back in a while- will be back to strength soon i'm sure

[hmenen]

Beltless deads
180x5 tng

T bar rows
4.5 plates x 13

Bench
80 5x5

Seated press paused
50 5x5

Cable row
'100'x10

Pushdowns,curls, leg ext/curls, rear delts, hips abs lower back

[hmenen]

Deficit deads + belt
200x1

T bar row
95x8

Dumbbell incline
30x10
22x20

Dips
+10x10

Pull-ups
+20x9
2x10

Cable row
100x10

Pushdowns
Dumbbell curl
20x10

[TeenBuilldding]

Keep it up mate

[hmenen]

Pin squats + belt (starting on pins) 3rd hole up
180x4 PR?
140 3x5

Bench
85 3x5 sliding on bench at new gym need to improve my setup and should be back to some heavier weight

Closegrip pin press
80x8

Seated press paused
60x8 PR?
50x8
40x8

Cable row
100x8
110x6?

Pushdowns

BArbell curls
45x5

Leg ext, curl, hips, back ext machine

[hmenen]

Beltless deads deadstop
190x4

Tbar row
5plates x 6
3.75 plates x 10

Bench
90 3x5

Closegrip to pins
85 x 6

Seated press paused
52.5 5x5

Cable row
100x12

Pushdowns
BArbell curl
45 x 7
30x10

Shrugs, rear delts, leg ext, leg curl

[hmenen]

Pin squats to 2nd hole +belt
160x1 - failed 2

Bottoms up squat + belt
140x0
120 3x5

Bench
95 3x5

Close grip to pins
85x8

Seated press paused
65x4 RPE 8.5
60x4
55x8

Chin-ups
+30 x 4
+20x6
+10 x 8

Dips
+20x 10

Cable row
95 x 15

Pushdowns, curls, leg ext, leg curl, rear delts



Weak as hell- time for good mornings and food!

[hmenen]

Pause deadlifts beltless
170x4 missed 5

Tbar row
5plates x 10
4.25 plates x 12

Bench
100 3x3

Close grip to pins
90x5

Seated press paused
55 5x5

Good mornings to 3rd pin
100 3x5

Leg press - cramp

Cable row
100x13

Pushdowns, curls, rear delts, back ext, leg ext/curl

[hmenen]

Bench
90 5x5

Close grip to pins
90x6 had more

Paused press seated
65x5 had more
60x5
55x5

BArbell row
100x10
80x10

Leg press (pps)
5.5 x 8 top set

Cable row
107 x 12

Machines