ZackMurphy's Westside Journal

[zackmurphy]

Okay, so I've done a few journals on this site, and they seem to be well-received, so I'll do one for this, too.

I always start out with a long-winded personal story, just to let people know who I am (as a lifter) and where I'm starting from. The progress makes no sense if you have no perspective. But I'll keep it short.

My stats:
I'm about 5' 11 3/4", 178# right now, but cutting some bodyfat and I'll be at 170 and about 9% soon. A month or two.

I'm 33, been a competitive distance runner through age 30ish, lifting a little until then, but not eating all that well for gains. Then more serious since 8/2003. Lifting 3-5x/week since then. Did an HST cycle, a quasi-Max-OT, and a couple custom routines that I made up, and making some gains in strength.

Haven't ever really gone for size - I did a month on ROB techniques (going for just size), and mass-only gain programs just aren't me. My programs are always hybrid size-strength.

This program:
So I'll do one just for strength.

I chose the 9-week Westside program, and I'll pretty much stick right to it. No screwing with an established porgram.

Day 1 (max effort squat day)
Day 2 (max effort bench day)
Day 3 (dynamic effort squat day)
Day 4 (dynamic effort bench day)

And I'll stick to the plan except for a added hammer curl or something like that on DE bench day.

Current 1RMs:
Squat: 275 (roughly)
Dead: 350
Bench: 165? (guessing, have no idea, never train BB bench. I know it's weak.)

Goal:
To gain strength, obviously. I want to do a local PL meet. That's all. So I want to boost all three 1RMs and see how that goes.

Goals:
Squat: 315
Dead: 405
Bench: 200

A little overly ambitious perhaps, but no biggie.

OKay, go.

[zackmurphy]

DE Bench day - 3/29
My normal routine would have put a chest-delt-tri day next, and my hams were still sore from some SLDLs, so I decided to do a set-up DE bench day first, then start the full program.

Warm-ups not listed.
BB Bench: 10x3, 100, various grips
Lying DB Tri Ext: 4x9-10, 27# DBs
DB Laterals: 3x10, 22s.
Rear Laterals: 3x10, 27s
Happer Curls: 3x10, 27s

Notes: This was really just a warm-up day. Except for the bench, I'll ramp everything up a notch for the next DE bench day. Just getting myself comfortable with the structure.

And spending MUCH more energy on making sure my form is spectacular. My laterals were MUCH better than anything you see kids doing in gyms. That's a secondary aim of mine: perfect form.

[Cricket_Fire]

Good luck man!

[ELITE242ER]

Thats a good program to go with. Will be looking forward to watching the progress.

[mivi320]

Good luck with Westside, Zach.

[dim3z]

eat like a mother****er, dont be fooled westside is great and can lead to some mad strength gains, but it can just as easily sneak up on u n kick u in the arse. overtraining and injuries are common as all **** on westside. so eat heaps, rest up and let the gains roll in.

good luck, ill keep an eye on this journal for sure

[zackmurphy]

Thanks for the support - I do appreciate it.

Yeah, the eating. I need to come up with a plan. I had been cutting slightly to drop some of the winter layer, but I know continuing that (or my cardio) will hinder strength gains.

To be honest, I don't mind if my strength gains are hindered a little (for a few weeks) while I get a little leaner. I'm at 178, and could get to 170 pretty easily. Not worried about weight classes at this point.

I know the weight (fat) loss is contrary to the PL philosophy, but I need to drop a little for personal happiness.

I will knock the cardio down a notch, though.

[Lifeforce]

Good luck man, hope you hit your goals !

Personally I prefer dumbells too, I feel they build strenght and mass better than the barbell does. Anyway... hope you get a chance to get to a local Meet. That would be a really fun thing to experience!

[ballbags1]

Keep it real my brutha ! I'll be checking in every now and then to see how you're progressing.

[zackmurphy]

ME Squat day - 3/31

(warm ups not listed, but always done.)
Good mornings: 3 reps each @ 95, 135, 155, 185, 205, 225, 255, 265, 275
Power Cleans: 3x6, 135
Rev. Hypers: 3x11
Hyperextensions: 3x11 (+25# plate)
Ab Pull Downs: 3x10-11
Leg Raises: 3x11

Notes: I won't always record ab sets/reps here - who really cares how many reps of ab pull downs I did?

GM's were solid. Was a little skittish about the early sets, and not having done them in so long, so I didn't need to ramp up so slowly. Next time I'll do more substantial warm-ups, and then throw on the weight in larger increments. My ROM was smaller on the last few sets, so I didn't go heavier. That will improve.

Added power cleans just for fun.

[Lifeforce]

Is it normal to do as heavy good mornings as you do on squats? Really heavy.

[zackmurphy]

Is it normal to do as heavy good mornings as you do on squats? Really heavy.

Good question. I imagine not, but I truly don't know. Anyone?

[zackmurphy]

ME Bench day - 4/1

(warm ups not listed, but always done.)
Board Presses:
3 @ 95 (1)
3 @ 115 (1)
3 @ 135 (1)
3 @ 145 (2)
3 @ 155 (2)
3 @ 165 (2)
1 @ 175 (2)
1 @ 185 (3)
1 @ 185 (3)
Push Downs: 3 sets x 11-12
Skulls: 6 x 9-10
Incline DB press: 3 x 12, 8, 8
Shoulder Press: 3 x 15, 15, 16

Notes: Having only done board presses once or twice, this was fun. Good workout. And it's 90 minutes later now and my triceps still feel inflated.

As with ab stuff, I won't always give tons of detail on the non-core exercise, but I'll give whatever I remember.

Only guy in this gym with boards. Got some funny looks.

[AmateurWrestler]

damn dude, that is some sick weight to hoist on the good mornings!! the board presses are a lot of fun, and they will make your tricep and lockout strength go absolutely nuts!!


my only criticism is that you seem to do too many warmups on your max effort days....for bench day i think youd be better suited to something like this:


barx15
95x6
135x3
185x3
195x3

then whatever, maybe just do singles instead

the ME day is just a maxout really, you just want to get a short, but decent warmup, then hit the heaviest weights you can possibly hit, what you did today and on squat day looked ok, but i personally think youd benefit more from a shorter warmup where you can save energy for the big lifts

[zackmurphy]

my only criticism is that you seem to do too many warmups on your max effort days....for bench day i think youd be better suited to something like this:

Very true. I was thinking about that today (and on the good mornings, too). Being my first real expedition into this program structure, I was a little skittish on getting too heavy too fast, so I chickened out on a couple and took small steps up.

Next time I'll do more like what you suggested. Though on the good mornings and heavy back stuff, I'll still warm up a little slower than most.

So I see what you're saying about shorter wearmups to save more for the big lifts. Would you do more singles then?

Like instead of what I did today (two singles at my max), would you do more singles, or just GET to the singles faster and still just do a couple of them?

[AmateurWrestler]

Very true. I was thinking about that today (and on the good mornings, too). Being my first real expedition into this program structure, I was a little skittish on getting too heavy too fast, so I chickened out on a couple and took small steps up.

Next time I'll do more like what you suggested. Though on the good mornings and heavy back stuff, I'll still warm up a little slower than most.

So I see what you're saying about shorter wearmups to save more for the big lifts. Would you do more singles then?

Like instead of what I did today (two singles at my max), would you do more singles, or just GET to the singles faster and still just do a couple of them?

well, according to westside, on the ME day you will want to hit a maximum tripple or single on a special exercise that you rotate every week or couple of weeks...what i usually do is just do some warmups, then go all out for my one rep max, but if you are just getting used to this style of training, id first make sure you have the form down...then just nail the heavy stuff... just listen to your body, thats the best way to measure what you should be doing

[ELITE242ER]

Nice lifts Zack. I agree with much of what Amatuer Says but I would say to keep doing the slow jumps in weight and keeping a higher volume. ME day is about hitting a heavy weight, but it is also crucial to hit a good amount of volume like you did in getting up to that max weight. It is not like warming up for a heavy single, the journey up itself is the work. This was Stressed extremely hard by Dave Tate at some of the siminars and I think he even wrote an article on it, I can try and find it for you if you like. Stay Strong...ELITE242ER.

[zackmurphy]

Nice lifts Zack. I agree with much of what Amatuer Says but I would say to keep doing the slow jumps in weight and keeping a higher volume. .....This was Stressed extremely hard by Dave Tate at some of the siminars and I think he even wrote an article on it, I can try and find it for you if you like. Stay Strong...ELITE242ER.

Thanks for the input - I would love to see the article if you're able to track it down. I've been reading a lot of Tate's stuff, but don't recall anything hugely specific about the pace of upward progression in resistance.

I'll reread the Tate material I did find (there's a bunch) and see what I can infer from his writings. Thanks for the suggestions, too. I do appreciate it.

[AmateurWrestler]

Nice lifts Zack. I agree with much of what Amatuer Says but I would say to keep doing the slow jumps in weight and keeping a higher volume. ME day is about hitting a heavy weight, but it is also crucial to hit a good amount of volume like you did in getting up to that max weight. It is not like warming up for a heavy single, the journey up itself is the work. This was Stressed extremely hard by Dave Tate at some of the siminars and I think he even wrote an article on it, I can try and find it for you if you like. Stay Strong...ELITE242ER.

hmmm, well ive gotten good results from doing it the way i described, but i can certainly see that way as being efficent as well...

[zackmurphy]

hmmm, well ive gotten good results from doing it the way i described, but i can certainly see that way as being efficent as well...

I'll probably end up doing a lot of both, anyway, so we'll get a good sampling of each style. On the benches, I'm likely to speed it up a little (to make room for an extra one or two 1RMs), though I expect to continue to use small increments on the good mornings and good morning squats. I'm VERY conscious of the back injury risk, so I tendto be very cautious there.

In fact, since I've never done good morning squats, I might start doing those AS my light warm ups for GMs to get the movement and balance down. Anyway, I digress.

Watched Strongman comps on TV last night 'til 1am. I'm psyched.

[AmateurWrestler]

I'll probably end up doing a lot of both, anyway, so we'll get a good sampling of each style. On the benches, I'm likely to speed it up a little (to make room for an extra one or two 1RMs), though I expect to continue to use small increments on the good mornings and good morning squats. I'm VERY conscious of the back injury risk, so I tendto be very cautious there.

In fact, since I've never done good morning squats, I might start doing those AS my light warm ups for GMs to get the movement and balance down. Anyway, I digress.

Watched Strongman comps on TV last night 'til 1am. I'm psyched.

i feel ya there...i usualyy would do more warmups on the lower body days because i have a bad back, so i like to ease into it...good luck using a mix of what we discussed here, variety brings results

[zackmurphy]

DE Squat day - 4/2

(warm ups not listed, but always done.)
Box Squats: 10 x 2 @ 135 pounds - just focused on exploding up with the bar
One-legged squats: 4 x 10 w/25# DBs
DB Rows: 4 x 6 w/ 90# DB
BB Shrugs: 3 x 15 @ 225#
Chins: 5, 5, 4
Roman Chairs: 3 sets
Hyperextensions: 3 sets

Notes: The one-legged squats were decent enough. Lateral balance was a little off, but I'll get better at that. The squats were very easy (@ 50% of 1RM), but so be it. Did fast concentrics and just did the routine.

There was a guy in the gym who actually only HAD one leg - had a prosthesis on the stump. One of those sport-style things. I felt bad for doing one-legged squats, but he didn't seem to notice.

Was pretty worn out by the time I got to the chins. Surprising, actually. The heavier DB rows, I guess, plus the one-leggers - they wore me out.

[Porky]

Nice lifts Zack. I agree with much of what Amatuer Says but I would say to keep doing the slow jumps in weight and keeping a higher volume. ME day is about hitting a heavy weight, but it is also crucial to hit a good amount of volume like you did in getting up to that max weight. It is not like warming up for a heavy single, the journey up itself is the work. This was Stressed extremely hard by Dave Tate at some of the siminars and I think he even wrote an article on it, I can try and find it for you if you like. Stay Strong...ELITE242ER.

http://elitefts.com/documents/beginn...takes_jimw.htm

i think that may be the article ur talkin about. took me like 20 min to find that bad boy lol

[Porky]

solid workouts man. i hope u get some awsome gains on that 9 week program

[zackmurphy]

solid workouts man. i hope u get some awsome gains on that 9 week program

Thanks. And thanks for the article link. Good stuff.

I have a competition in the area on June 11, so that's my goal now. Won't have made enormous gains by then, but I'll do it, of course. It's a bench and dead comp, so I'll do the deads.

[Porky]

Thanks. And thanks for the article link. Good stuff.

I have a competition in the area on June 11, so that's my goal now. Won't have made enormous gains by then, but I'll do it, of course. It's a bench and dead comp, so I'll do the deads.

np man. i found it at elitefts.com tonsa good westside articles there

goodluck with the training for meet.

[zackmurphy]

DE Bench day - 4/4

(warm ups not listed, but always done.)
Speed Bench: 10 x 3 @ 105#
Skulls: 4 x 8
Cable laterals: 3 x 10
Front cable laterals: 2 x 10
Rear laterals (DBs): 3 x 11
EZ Preachers: 3 x 8
Hammer curls: 2 x 12

Notes: Did a little more volume today since I have the time. Felt very good in the gym, though slightly fatigued from playing baseball yesterday. No matter.

All lifts were fine, working mainly on the speed bench and form (keeping elbows more tucked, bringing the bar lower on my torso).

And I added some bi work just for symetry.

[AJ010]

Saw the goodmorning you did, nice poundage on them man!!

[zackmurphy]

ME Squat day - 4/5

(warm ups not listed, but always done.)
Good mornings:
3 @ 135
3 @ 175
3 @ 205
3 @ 225
3 @ 245
1 @ 265
1 @ 275
1 @ 275
Front Squats: 3 x 5
Leg Raises: 3 x 15
Hyperextensions: 3 x 15 (+25# plate)
Ab Pull Downs: 4 x 10-11
Weighted Side Bends: 2 x 12

Notes: The front squats were light, just for form. I want to add them more often, but I hadn't done them in so long that I just did them with 135 and tried to find a good place to hold the bar. I crossed my arms on one set, but it was too much against my neck. But it hurts my wrists a little when I do them O-lift style. I'll figure something out.

On the good mornings, this rep structure worked a little better than last week. Thanks to those who made suggestions on that.

Joints feel tired. Might try to supplement that.

[ELITE242ER]

ME Squat day - 4/5

(warm ups not listed, but always done.)
Good mornings:
3 @ 135
3 @ 175
3 @ 205
3 @ 225
3 @ 245
1 @ 265
1 @ 275
1 @ 275
Front Squats: 3 x 5
Leg Raises: 3 x 15
Hyperextensions: 3 x 15 (+25# plate)
Ab Pull Downs: 4 x 10-11
Weighted Side Bends: 2 x 12

Notes: The front squats were light, just for form. I want to add them more often, but I hadn't done them in so long that I just did them with 135 and tried to find a good place to hold the bar. I crossed my arms on one set, but it was too much against my neck. But it hurts my wrists a little when I do them O-lift style. I'll figure something out.

On the good mornings, this rep structure worked a little better than last week. Thanks to those who made suggestions on that.

Joints feel tired. Might try to supplement that.

Nice ME day. I feel you on the joints. At one time I was told that I would never lift heavy agian by some BS doc, he said I had tramatic arthritis. Well, 3000mg of glucosamine,CoQ10,Flaxseed,ETS.....You get the point, I have made it work, no more pain (unless doing skull crushers .