Soxmuscle Presents: Westside Training [Forum Archive]

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Soxmuscle Presents: Westside Training

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Posted by: soxmuscle

Greetings from Beantown!

My routine has been all over the place for the last year and while I've continued to make gains and keep a relatively decent physique, I haven't had any order which is something I've wanted for a long time now. For the last week I've been researching Westside and decided that it was something I was interested in. I flew out to my Dad's last night and planned on getting started Sunday which is what I'll be doing. My plan for this week can be seen below:

Mon, AM - DE Bench
Mon, PM - ME Squat/Deadlift
Rest
Wed, AM - ME Bench
Thur, AM - DE Squat/Deadlift
Rest
Rest

However, when I return home, I'm thinking it might be best suited for my schedule if I combine 1 and 2 into an AM/PM workout on Monday. The reason being that this entire summer I've been working out in the morning and I've had my best workouts doing so. I remember LAM being a big fan of the AM/PM workouts and having done them before, I want to give them a shot.

I felt like since returning I've had to get stronger to get back to the weights I was lifting at school. I'm not quite sure why, but theres a definite difference in the weight between the place I workout at at school and at home. Oh well...

Max Weights @ Start:
Bench - 225
Deadlift - 400
Squat - 315

I'll be up 6 hours from now at 8 AM to workout. I want to get it done before the Sox game tomorrow because I think I'll be heading to it.
I'm psyched!

Posted by: Pylon

Looking forward to the new routine. Good luck!

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Looking forward to the new routine. Good luck!

You're always one of my loyal readers, and I couldn't appreciate it more.

Thanks man, stay tuned.

Posted by: soxmuscle

Sunday; 6-17-2007

DE Bench

Speed Bench Presses
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Dropset
Hammer Strength Shoulder Press
130 x 8
120 x 8
110 x 8
100 x 8
90x 8

Triset
CG Bench Press / Skullcrushers / Cable Pressdowns
95 x 8 / 50 x 8 / 50 x 8
95 x 8 / 50 x 8 / 50 x 8
95 x 8 / 50 x 8 / 50 x 8

Dropset
Pec-Deck Flyes
150 x 6
135 x 6
120 x 6
105 x 6
90 x 6

Bodyweight Dips
15
10
8
10
9

Standing DB Lateral Raises
25 x 10
22.5 x 10
20 x 10
17.5 x 10
15 x 10

Push-ups
10
10
10

Summary- I had 30 second intervals, or atleast was going down to get set after I watched the clock tick 30 times, which probably makes the intervals around 35 seconds. I really worked on controlling the bar on the negative while blasting it up. I thought I did real well, with more than 50% of my max at 135 aswell. I moved onto the shoulder press and really started too high for doing drop sets. Nonetheless, I persevered and was able to sneak out 8 reps of each set while only dropping 10 pounds per set. The tri-set absolutely destroyed my triceps. I went rather light but mainly because I usually don't do these and didn't want to shoot high as I did with the Shoulder Press. I rarely use the Pec Deck machine because I like to hit my chest from all angles with the cables, but I was in love with that machine on the drop set today. My chest was torched afterward. When I went over to the dip machine, I was able to sneak out 15 reps on the first set but was dying on every set that followed. On the last two sets upon failing I superset..ted.. using the dip machine because I was so burnt from the prior work. The lateral raises are becoming a familiar exercise for me so they worked like a charm. Upon finishing I did three sets of push-ups in the locker room while drinking my protein shake. I usually do that because I like the stretch I get. All and all, a phenomenal first Westside workout.

Diet-

Bowl of Captain Crunch Berries w/ skim milk, glass of OJ
1.5 Scoops of Whey, 12 oz. fruit punch gatorade
Salad w/ grilled chicken, pita bread

Sleep- 6 hours

Posted by: soxmuscle

After the salad w/ grilled chicken, pita bread meal around 1 PM...

- natural peanut butter w/ celery sticks, glass of milk
- turkey sandwhich in whole grain pita bread
- chicken breast, broccoli, baked potato

I'm pretty jammed and don't want to stuff myself, but depending on how late I stay up, I might have a little cottage cheese.

Tomorrow morning's workout: ME Deadlift/Squat

Posted by: Double D

Nice workout. Not bad max weights to start with! Where are you looking for them to head other than up? As in where are you looking to end up at?

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Not bad max weights to start with!

I'll say. 1.5 x bw bench is impressive.

Good luck on the new program Sox!

Posted by: Double D

How much does he weigh? I looked I see nothing.

Posted by: NordicNacho

Quote:

Originally Posted by Double D

How much does he weigh? I looked I see nothing.

Age: 19 | Height: 5'7" | Weight: 150 lbs

Posted by: Double D

Your suppose to make some sort of fun of me for not noticing that!

Nice work on that bench then buddy! Thats great!

Posted by: Pylon

Nice job, SM. Solid start.

Posted by: soxmuscle

Quote:

Originally Posted by Double D

Nice workout. Not bad max weights to start with! Where are you looking for them to head other than up? As in where are you looking to end up at?

I really have no idea what to expect with Westside. I'm obviously hoping for astronomical gains, but I won't be disappointed if my lifts only go up so much. At this point, I'm at a standstill, and any increase is a positive in my opinion.

Posted by: soxmuscle

Quote:

Originally Posted by JerseyDevil

I'll say. 1.5 x bw bench is impressive.

Good luck on the new program Sox!

Thanks, JD.

18 months ago when I was weighing close to 180 I was benching the same weight as I am now. I can't complain considering I dropped that much weight and am lifting the same amount.

Posted by: soxmuscle

Quote:

Originally Posted by Double D

How much does he weigh? I looked I see nothing.

It's a good thing I have an off day tomorrow, I've got a bad cough.

*cough* Dumbass *cough*

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Nice job, SM. Solid start.

I'm excited after these first two days. I'll be posting my workout from this morning soon.

Thanks for dropping in.

Posted by: soxmuscle

Monday; 6-18-2007

ME Deadlift/Squat

Deadlifts
135 x 3
165 x 3
195 x 3
225 x 3
255 x 3
285 x 3
315 x 3
345 x 2
375 x 1
405 x 1

Nautilus Leg Extensions
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

Hammer Strength Rows
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Shrugs
315 x 6
345 x 6
375 x 6
405 x 6

Superset
Pull-Ups
8
6
6

Barbell Curls
105 x 3
95 x 4
85 x 6

Summary- I had a phenomenal workout today, again, starting with the deadlifts. Getting that 405 felt even better this week, to the point where next time I perform heavy deads I'll be jumping up to 410. The other sets were good too, but in the future I'll probably just warm-up with 135 and then jump right to 225. I feel like I could lift more weight without as many sets, especially the pointless ones that aren't really doing anything besides bringing unnecessary fatigue to my back and hamstrings. The Leg Extensions were performed simply because my Dad's gym has a classic Nautilus machine that looked identical to the ones I've read in all of my HIT/Arthur Jones/Mike Mentzer books. Plus, I wanted to have some leg work in todays routine. The hammer strength rows were done as a change of pace. My gym at home doesn't have that same machine nor anything similar, so I just stacked up two plates on each side and plugged away. I was able to get 6 reps on the leg extensions, 6 reps on the rows, etc. but let me tell you: I was dying to get those last few reps busted out after the first set of each exercise. All and all a great workout, although I fell victim to my head wanting to do bicep curls, but I don't care, I kept them heavy and I think they were very beneficial.

Diet-

Bowl of Captain Crunch Berries w/ skim milk, glass of OJ
1.5 Scoops of Whey, 12 oz. orange gatorade
Turkey sandwhich in whole grain pita bread
Orange chicken, bourbon chicken, noodles from Panda Express
Sunflower seeds while watching the Sox game
Cottage cheese w/ strawberry yogurt as I write this

Sleep- 6 hours

Posted by: M.J.H.

Workouts are really looking good dude, although I feel like I'm reading my own journal! The way everything is laid out looks so much like mine it's not even funny, lol. Everything is looking good in here though, diet looks solid. Keep it up, bro.

Posted by: MeatZatk

Those are Awesome #'s Sox! I think your loser team is coming to town next week...to play my loser team. I only call you guys losers cause I'm sick of hearing about the Sox on ESPN.

Posted by: soxmuscle

Quote:

Originally Posted by M.J.H.

Workouts are really looking good dude, although I feel like I'm reading my own journal! The way everything is laid out looks so much like mine it's not even funny, lol. Everything is looking good in here though, diet looks solid. Keep it up, bro.

I'm trying to emulate your workouts, so why not emulate your journal write-ups?

Thanks, may come to you for help every so often, my friend.

Posted by: soxmuscle

Quote:

Originally Posted by MeatZatk

Those are Awesome #'s Sox! I think your loser team is coming to town next week...to play my loser team. I only call you guys losers cause I'm sick of hearing about the Sox on ESPN.

Even I'm sick of ESPN. I simply don't watch it anymore, except for the occasionally tuning into Sportscenter if nothing else is on the tube late at night.

Thanks for the praises, my man.

Posted by: DontStop

what kind of deadlifts do you do? Stiff-legged or Romanian?

Posted by: soxmuscle

Quote:

Originally Posted by DontStop

what kind of deadlifts do you do? Stiff-legged or Romanian?

Last workout I performed conventional deadlifts.

Barbell Deadlift

Sometimes I have a stiff third leg though, if that's what you mean...

Posted by: DontStop

yah that's the one i actually just recently started doing regularly. Before it was all stiff legged.

Posted by: soxmuscle

Quote:

Originally Posted by DontStop

yah that's the one i actually just recently started doing regularly. Before it was all stiff legged.

I'm going to be performing all different types of deadlifts on Westside, so I'll definitely make my way to Romanian and Stiff-Legged deads eventually.

They hit your entire posterior chain, they're an excellent exercise. If I was pressed for time, I'd squat, deadlift, and bench, in that order.

They are the three most important exercises.

Thanks for stopping by, qt.

Posted by: DontStop

Yah I'd have to say the same. Those exercises are the one's I like to spend alot of time on to challenge myself because there is ALWAYS room for improvement with them. I've had days where i literally just dedicate myself to squats/ deadlifts and their variations.

Posted by: Pylon

Quote:

Originally Posted by soxmuscle

Last workout I performed conventional deadlifts.

Barbell Deadlift

Sometimes I have a stiff third leg though, if that's what you mean...

Wait...you get gym wood from deadlifts?

Posted by: ReproMan

Quote:

Originally Posted by soxmuscle

Sometimes I have a stiff third leg though, if that's what you mean...

Quote:

Originally Posted by DontStop

yah that's the one i actually just recently started doing regularly. Before it was all stiff legged.

Wow... I should come in here more often.

Dude, 405 is a nice dead at your body weight. kickass.

Posted by: KelJu

You are a fucking machine dude. I am so gonna rip off your program and start doing what you do.

Posted by: M.J.H.

What is your current deadlift PR? I noticed 405 lbs. wasn't a PR, just curious.

Posted by: soxmuscle

Quote:

Originally Posted by M.J.H.

What is your current deadlift PR? I noticed 405 lbs. wasn't a PR, just curious.

405 is the heaviest I've pulled. Next time I'll tag it in red, just like you do.

Posted by: soxmuscle

Quote:

Originally Posted by DontStop

Yah I'd have to say the same. Those exercises are the one's I like to spend alot of time on to challenge myself because there is ALWAYS room for improvement with them. I've had days where i literally just dedicate myself to squats/ deadlifts and their variations.

Precisely. I used to have a day dedicated to solely compound lifts as well. They simply work...

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Wait...you get gym wood from deadlifts?

There's too much blood flowing through my muscles to get wood in the gym. Which is good, because it'd be 6th grade all over again if I saw someone like Don't Stop in my neck of the woods.

Posted by: soxmuscle

Quote:

Originally Posted by ReproMan

Wow... I should come in here more often.

Dude, 405 is a nice dead at your body weight. kickass.

Lifting weights, drinking booze, banging chicks... this is a fun place to start your day.

It's nice, but not nice enough.

Posted by: soxmuscle

Quote:

Originally Posted by KelJu

You are a fucking machine dude. I am so gonna rip off your program and start doing what you do.

I'm pretty much the coolest person alive, you don't need to tell me this stuff.

...and by the way, if you're taking a jab at me for "ripping off" Westside, you're a fucking moron. If not, I'm the fucking moron.

Posted by: soxmuscle

Tuesday; 6.19.07

Rest

I got up at 11, drove to Cape Cod, spent the day on the beach and had a really nice off day. Weather was gorgeous, the Red Sox won.. All and all, a good day.

Diet:

Banana, glass of skim milk
three half whole grain pita bread, turkey, lettuce, tomato, swiss, mustard sandwiches
Salad w/ grilled chicken
Will be eating cottage cheese w/ strawberry yogurt before bed

I didn't eat much, but then again I've barely been up for 12 hours. Getting up "early" tomorrow to work out in the morning.

Later fools.

Posted by: MeatZatk

Josh Beckett is having an amazing year.

Posted by: DontStop

Quote:

Originally Posted by soxmuscle

I don't think that's what KelJu meant. I think his post was more flattery then anything! Far from an attack. And if it was, it was way over my head.

Posted by: soxmuscle

Quote:

Originally Posted by MeatZatk

Josh Beckett is having an amazing year.

Josh Beckett is an amazing pitcher. I love the "what have you done for me lately" type of Red Sox fan who were calling for Theo Epstein's had last year when Anibal Sanchez pitched that no hitter.

Beckett is an amazing talent, I'm so glad for him that it's finally showing.

Posted by: soxmuscle

Quote:

Originally Posted by DontStop

I don't think that's what KelJu meant. I think his post was more flattery then anything! Far from an attack. And if it was, it was way over my head.

I think KelJu has tough enough skin to know that I really don't think he's a "fucking moron" regardless of his reasoning for his post.

DontStop - How much does a polar bear weigh?

Posted by: DontStop

as much as me

Posted by: soxmuscle

Quote:

Originally Posted by soxmuscle

DontStop - How much does a polar bear weigh?

Quote:

Originally Posted by DontStop

as much as me

...Enough to break the ice, the names Justin. What's yours?

Posted by: DontStop

I'm Cayla
More commonly known in these parts as "pappy" (nickname)

I noticed above your avatar it says "hoosier daddy"
Download the electro mix of "who's your daddy" be benassi. It's way better then the original

Posted by: KelJu

Quote:

Originally Posted by soxmuscle

I was paying you a complement, and no I wasn't taking a jab at you. I have been bored with my program for a month, and your training program looks interesting.

Posted by: soxmuscle

Quote:

Originally Posted by KelJu

I was paying you a complement, and no I wasn't taking a jab at you. I have been bored with my program for a month, and your training program looks interesting.

My apologies. This Westside stuff is interesting to me as well. It's just a fun routine that makes each and every workout something that has been enjoyable, atleast so far.

Again, I'm a fucking moron.

Posted by: soxmuscle

Quote:

Originally Posted by DontStop

I'm Cayla
More commonly known in these parts as "pappy" (nickname)

I noticed above your avatar it says "hoosier daddy"
Download the electro mix of "who's your daddy" be benassi. It's way better then the original

Cayla, you're hot.

The College I'm enrolled it's mascot are the Hoosiers. That's where the Hoosier Daddy remark comes from, but I'll take your advice and check it out even though I don't have a clue as to what the original is.

Posted by: PreMier

Quote:

Originally Posted by soxmuscle

...Enough to break the ice, the names Justin. What's yours?

OH MY GOD!! hahahaha that was gay

Posted by: Pylon

Yeah, unless your last name is "Timberlake", you're gonna want to work on your lines...

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

OH MY GOD!! hahahaha that was gay

So gay, I know this. My friend has a.. whats the proper term.. mentally retarded brother who approached one of my girlfriends with the line. I had planned on using it on DontStop since he said it two weeks ago.

It worked, right? She clearly wants to fuck me. haha.

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Yeah, unless your last name is "Timberlake", you're gonna want to work on your lines...

I can move like Timberlake, but it ain't my last name.

Posted by: soxmuscle

Wednesday; 6-20-2007

ME Bench

Bench Press
135 x 8
150 x 3
165 x 3
180 x 3
195 x 3
210 x 3
225 x 1
240 x .75

Military Press
95 x 3
115 x 3
135 x 2
150 x 0
125 x 3

Weighted Dips
45 x 6
70 x 6
90 x 3
100 x 3
115 x 2

Front Plate Raises
45 x 6
45 x 6
45 x 6

Summary:
I had a good workout today, but nothing spectacular. I honestly felt like I could have done a lot more volume and I was pretty upset when I could have done 2 of 225 but was hesitant to do so because I wanted to go for 240. Of course, had I gotten it I would be ecstatic... but my spotter gave the slight tap so I can't say that I fully got it. Military's were good, I was able to control 150, but I think my triceps were starting to tire which is why I needed help getting it up. I haven't done weighted dips, or weighted anything for that matter, in a long time because my gym at home doesn't have a weight belt. The first belt I used for the first couple sets wasn't very good, when I found the other one, everything went smoothly. I added some front plate raises at the end because I knew I couldn't do many reps and boy were those excruciating... As I weighted for my brother to finish up I added in some close grip incline press, but just a couple sets to stay fresh.

Diet:

Bowl of crunch berries, glass of OJ for breakfast
1.5 scoops of whey, 12 oz gatorade for post-workout
Tuna in whole grain pita, a handful of tortilla chips for lunch
Celery and natural peanut butter, glass of skim milk for a snack
Chicken breast, brown rice, broccoli, green beans, salad for dinner
190 calorie/16 gram protein bar, glass of skim milk for pre-bed snack.

I've got my DE Squat/Deadlift workout tomorrow...

Posted by: PreMier

Quote:

Originally Posted by soxmuscle

your a fuckin wise guy haha

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

OH MY GOD!! hahahaha that was gay

Yeah, but it looks like it worked!

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

your a fuckin wise guy haha

I'm pretty much just a horrible human being...

Posted by: soxmuscle

Quote:

Originally Posted by JerseyDevil

Yeah, but it looks like it worked!

The wifey, Cayla, and I are settling down in the next few weeks.

Posted by: soxmuscle

Thursday; 6-21-2007

DE Deadlift/Squat

Speed Deadlifts
225 x 3 x 8

Weighted Chin-Ups
50 x 8
50 x 8
37.5 x 8
25 x 8
25 x 8

Leg Extensions, Squats
150, 135 x 12, 8
150, 135 x 12, 8
150, 135 x 12, 8

Cable Rows
150 x 8
135 x 8
120 x 10
105 x 10
90 x 15

CAT100
Behind-The-Neck BB Shrugs
135 x 20 x 5

Hyperextensions:
25 x 10
25 x 10
25 x 10
25 x 10

Summary:

I had a real good workout this morning. My aunt had ran a road race this past weekend and had quite a few samples of goodies that I gave a shot before the workout this morning. A left over NeuroStim from when I had her order on BN a while back (which reminded me how good it actually is), a packet of Amino Vital, and some other little goodies. I was really getting some good speed on the deadlifts. It felt good because I've gotten so accustomed to doing them with straps. The Weighted Chin-Ups were a real treat. I haven't had access to a weight belt, so I haven't been able to do them since I left school. I kept light but they felt real good. The "Leg Extensions, Squats" were kind of cool as well. If I'm doing a Squat based week, I'm going to be doing some funky deadlift oriented exercises, similar to what I did here today. I pre-exhausted my quads on an old vintage Nautilus leg extension machine and then ran to the squat rack and hit 135, ass completely to the ground. Rows were rows. I tried the "CAT100" thangs and they were kind of cool. It was real light weight but doing 100 reps was something that I haven't done in a long time. The best sets of the afternoon were probably the hyperextensions. I haven't done them in a long time, so I was kind of cooked after just a set or two. Still, I struggled through all four. Good workout.

Diet:

Oatmeal Raisin Power Bar, Glass of OJ
1.5 scoops of whey, 12 oz. of Gatorade
Tuna in whole wheat pita bread, handful of tortilla chips
Salad w/ grilled chicken
Chinese dinner (grilled chicken dish, steamed brown rice)
Glass of milk, small protein bar

Posted by: soxmuscle

I had an awesome 10 days out east at my Dad's, but I'm back in the grind of working starting tomorrow.

No adderall for me, I'm going to push Sunday's workout to tomorrow morning at 6 AM before work.

This weeks plan will be Monday-Tuesday-Thursday-Friday. I'll probably head to the gym on Wednesday and do some cardio and abs, just as an excuse to swim, steam, and sauna.

Posted by: M.J.H.

Quote:

...Enough to break the ice, the names Justin. What's yours?

Wow, wow, wow, wow, wow, lol.

Posted by: Pylon

Nice work, SM. Welcome home...

Posted by: soxmuscle

Quote:

Originally Posted by M.J.H.

Wow, wow, wow, wow, wow, lol.

I do what I want

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Nice work, SM. Welcome home...

Thanks, my friend.

You're a good man...

Posted by: soxmuscle

Monday; 6-25-2007

DE Bench

Speed Decline Bench Press
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Standing Military Press
95 x 8
95 x 7
90 x 7
85 x 8
85 x 5 + 75 x 5

CAT100...er..50
Dips
15
12
13
10

Hammer Strength Incline Press
90 x 5
100 x 5
110 x 5
100 x 5
90 x 5

Dropset
Nautilus Lateral Raises
100 x 8
85 x 8
70 x 10
55 x 15

Dropset
Overhead Machine Pullovers
60 x 8
50 x 4
40 x 8
30 x 8

Summary:
I had a good workout tonight despite pushing it back from this morning to after work, to about 9 PM when I finally felt ready to go. I'm really starting to take a liking to this Westside jazz. It's excruciating, it's quick, I feel like I'm getting stronger, and it's been an overall excellent week-plus. I was disappointed about the dips, or lack thereof. I was planning on doing the CAT100's but was dying after hitting only 50 reps and didn't want to die right at the beginning of my workout. ME Deadlift/Squat tomorrow.

Diet:

Protein Shake (2 cups of milk, .5 cup of low cal ice cream, peaches, banana, protein powder)
California Rolls
Potatoes, Chicken breast
Pasta, broccoli, meatball, two slices of nine grain bread
Power Bar
Protein Shake (2 cups of milk, .5 cup of low cal ice cream, strawberries, banana, protein powder)

I don't mind eating the ice cream because a half cup is only 100 calories and it makes the taste of the shake twice as good. Diet was pretty darn good today. I might eat something before I head to bed after I shower in the next half hour, but I'm not too hungry. I'll probably just wake up and have a big breakfast (egg white omelette, nine grain bread, milk).

Posted by: Double D

Do you have a dip belt? I know once I got to 12 or more reps I got me a dip belt. Now I couldnt do dips without a dip belt, I could go all day.

Posted by: soxmuscle

The gym I go to doesn't have a dip belt, but I don't want to buy one because at school they have them available for no cost.

I've always done low reps (0-10) or strictly heavy negatives, so I'm not having much of a problem performing bodyweight dips in the 10-20 range. Hopefully I'll be able to hit 5 sets of 20 reps or something of the sort to do those inevitable CAT100's that SaturdayFever promotes.

Posted by: Double D

I decided to do some bodyweight dips over the winter. I was weighing about 220lbs. I did my bodyweight about 40 times. At that point I said....yep time to get me a dip belt. My last one broke and I went without for a while....

Posted by: soxmuscle

If I were able to hit 40 reps, I think I'd stop acting like my Jewish friends and shell out the 15-20 bones to pick one up.

Posted by: Double D

This is true. I tried the whole negative thing, but it just got repetitive.

Posted by: Triple Threat

You could always do the dips at the end of the workout when you're the most tired.

Posted by: Double D

I did Trips....did me no good! But it was after doing a ton of back work. I didnt do a push exercise for a good while before them.

Posted by: soxmuscle

Tuesday; 6.26.07

ME Squat/Deadlift

Rack Deadlifts:
135 x 5
185 x 5
225 x 3
255 x 3
285 x 3
315 x 3
345 x 3
375 x 3
405 x 0

T-Bar Rows:
135 x 6
135 x 6
135 x 6
135 x 6 w/ spotter
125 x 4

Superset
Single Leg Nautilus Extensions:
125 x 6
140 x 6
155 x 6
170 x 6
125 x 10

Shrugs:
350 x 5 x 6

Hyperextenions:
25 x 10 x 3

Dropset
Barbell Curls:
115 x 1
105 x 3
95 x 6
85 x 6
75 x 8

This is last nights workout. My diet was pretty good but I can't remember exactly in order I ate it like I would have had I posted it last night, I was just exhausted afterwards and decided to take it easy. I don't know about the rack deadlifts, I felt alot more hamstrings than I am used to, but that's a good thing. Really hit the t-bar rows hard, haven't done single leg extensions in a while...

All and all a good workout. I'll be in the gym for ME Bench tomorrow, although I'm really trying to stretch everything out right now because I'm still a little sore.

Posted by: soxmuscle

Quote:

Originally Posted by Double D

This is true. I tried the whole negative thing, but it just got repetitive.

I'm huge on negatives, so I do them with pretty much everything from time to time.

I've never been more sore than when I do real heavy negative bench presses..

Posted by: soxmuscle

Thursday; 6.28.07

ME Bench

Suspended Bench Press:
135 x 5
150 x 3
165 x 3
180 x 3
195 x 2
210 x 1
210 x 1
210 x 1
210 x 1
210 x 1

CG Bench Press:
135 x 6
135 x 6
150 x 6
150 x 6
165 x 5

DB Shoulder Press:
60 x 0
50 x 5
50 x 6
50 x 5
50 x 5
50 x 5

Dropset
Hammer Strength Dips:
125 x 6
120 x 6
115 x 6
110 x 6
105 x 6
100 x 6

DB Lateral Raise:
25 x 6
30 x 6
35 x 6 (not that good of reps)
25 x 6

Pec Deck:
140 x 6
160 x 6
180 x 5
200 x 3
I had a fantastic workout this morning. I didn't think I would be able to hit my chest, shoulders, and triceps hard today because I was rather sore yesterday. I ended up stretching every hour and I woke up feeling no strain at all. I tried suspended bench presses for the first time and really liked them. I was disappointed that I couldn't get as much wait as I wanted, but the sets were pretty good. I also did some relatively heavy/interesting close group bench presses. They were similar to a JM Press, another new exercise for me. I was pissed about the DB Presses. I tried 60's and just couldn't do it. I was on 50 two months ago, I thought I'd be up to 60's or 55's by now but I just decided to do 5 sets of 50's for old times sake. All the acccesory exercises were great. I had never gone heavy on the pec deck and today I nailed my chest doing so.

Diet:

Dannon Blueberry Yogurt, muscle milk w/ milk shake
1.5 scoops of whey, dextrose shake
Met-RX Big 100 bar
Chipotle Bol (rice, pinto, chicken, all salsa's, lettuce)
Steak, baked potato, green beans
Muscle Milk w/ milk shake

DE Squat/Deadlift tomorrow.

Posted by: soxmuscle

Friday; 6.29.07

DE Squat/Deadlift

Speed Bench Squats:
175 x 3 x 5
225 x 3 x 3
135 x 3 x 2

Bent Over Dumbbell Rows:
75 x 12
80 x 10
85 x 8
90 x 6
95 x 5
100 x 3

Hip Abductor / Hip Adductor:
100 x 10 / 125 x 10
75 x 15 / 100 x 15
75 x 15 / 100 x 15
75 x 15 / 100 x 15

Dropset
Lat Pulldown:
175 x 5
150 x 5
130 x 5
110 x 3
90 x 5

CAT100
Machine Shrugs
180 x 10
140 x 12
100 x 15
90 x 15
75 x 13
50 x 20

Hyperextensions:
35 x 10
35 x 10
35 x 10

Single Arm Dumbbell Preachers:
30 x 10
30 x 8

I had an excellent workout this afternoon. The squats were superb. I searched for a box but just settled on a bench. They're a little lower, but I was still able to do some nice speed squats. I was surprised at how heavy I was able to get with the DB rows. I picked up the 75 pound dumbbell and cranked out 8, then 10, before struggling to 12. I had planned on performing only 5 sets, but I wanted to give that 100 lbs dumbbell a shot. I asked a buddy to help me on the Lat Pulldown Hammer Strength plate loaded machine, those sets were brutal. I also haven't done the Abductor and Adductor machines in a while, so that felt really good as an accessory to my squats. The machine shrugs were pretty cool. I planned on doing dumbbell shrugs, but I saw somebody using the machine they have and I wanted to give them a shot. They were great. The hyperextensions were incredible. I wish I had been doing these all along, it irritates me that I hadn't been doing them in the past. Needless to say, after three sets I'm fried. I threw some bicep work in at the end for shits and giggles...

Diet:

2 whole eggs, 3 egg whites scrambled with a slice of swiss cheese, two pieces of multigrain toast, chocolate milk
Frozen strawberries, banana, skim milk, 2 scoops of whey

It's a friday, so I'll probably be going out to eat with my friends tonight. Chipotle, Subway, something decent. Although the booze ain't decent at all.. ugh.

Off until Monday.

Posted by: soxmuscle

After my workout last night I went right to bed so that I'd be ready for my workout before work this morning, so I never got around to posting my journal entry.

I brought my workout journal to work today after my workout in hopes that I'd be able to write them up during my lunch break but I was never around a computer and ended up not having enough time (what else is new?). Did I mention that I left my notebook there?

If I can get into work tomorrow sometime I'll pick it up and post, if not, expect three journal entries on Thursday.

Fuck.

Posted by: soxmuscle

Monday; 7-2-2007

DE Bench

Speed Bench Press
135 x 3 x 10

Hammer Strength Shoulder Press
75 x 12
85 x 10
95 x 8
105 x 6
115 x 4
125 x 2

30 sec RI
Hammer Strength Dips
20 x 100
12 x 100
10 x 100
8 x 100

Dumbbell Incline Press
5 x 8 x 50

Tate Presses:
Just tested them out

It's hard to post these workouts from a few days ago with 100% certainty, because I was little messy. I did try Tate Presses which were fun. Everything else was supersetted or something of the sort.

Posted by: P-funk

I don't understand sped bench press if you aren't using something for accomodating resistance. Otherwise you spend half the time decelerating.

Posted by: soxmuscle

Tuesday; 7.3.07

ME Squat/Deadlift

Platform Deadlifts:
135 x 3
165 x 3
195 x 3
225 x 3
255 x 3
285 x 3
315 x 2
345 x 1
360 x 1
375 x 0

Hack Squats:
200 x 6 x 5

Machine CG Chindowns:
175 x 6
165 x 6
155 x 6
150 x 7
150 x 7

Hyperextenions:
50 x 6 x 3

Tuesday's workout was good. I was able to do real well on the platform deadlifts, and I can almost feel my hamstrings and entire posterior chain getting stronger by the workout. I've also jumped up quite a bit with the Hyperextensions. I've pretty much made them a staple in my workouts.

Good workout. Tomorrow I've got a DE Bench day.

Posted by: Triple Threat

Why are you doing 2 DE Bench workouts in a week (see post #74)? Is this an experiment you're working on?

Posted by: Witchblade

Seems like you're progressing well.

Posted by: Saturday Fever

Quote:

Originally Posted by P-funk

I don't understand sped bench press if you aren't using something for accomodating resistance. Otherwise you spend half the time decelerating.

Well, if we can all agree that speed bench is performed as an effort to increase the speed with which one can get the bar off the chest and into a zone where the triceps can take over the lift, then why add acomodating resistance necessarily? I'd almost argue that only the first 4-5" or so are really important anyways.

Posted by: Saturday Fever

And don't sweat the CAT stuff, sox. It's meant to be hard, especially the first few times you try it. MJH has been doing it for years and had the same problem initially.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

Why are you doing 2 DE Bench workouts in a week (see post #74)? Is this an experiment you're working on?

Post #74 was from this past Monday. I left my notebook at work over the holiday and didn't pick it up until yesterday which might have confused you. I've been following a DE Bench, ME Squat/Deadlift, off, ME Bench, DE Squat/Deadlift, off, off format.

Posted by: soxmuscle

Quote:

Originally Posted by Witchblade

Seems like you're progressing well.

I've progressed with my bench, my deadlift, and my hyperextensions. I've yet to actually squat heavy on a ME day, I had planned to tomorrow but I scraped the shit out of my knee on Tuesday night and it's been killing me ever since.

I should probably just grow a pair, huh?

Posted by: soxmuscle

Quote:

Originally Posted by Saturday Fever

Would you recommend I add chains or some form of resistance when Speed Benching, as Patrick has.

Both of you guys know more than I do, I'll take any advice I can get.

Posted by: soxmuscle

Quote:

Originally Posted by Saturday Fever

And don't sweat the CAT stuff, sox. It's meant to be hard, especially the first few times you try it. MJH has been doing it for years and had the same problem initially.

I've been fine with some exercises, but have struggled with others. I didn't think my triceps would be so shot, but even 50 was a struggle on bodyweight dips... That was strange to me because I can add quite a bit of weight.. I guess I just don't have the endurance in my triceps to bust out that many reps.

Thanks for coming, my friend.

Posted by: Double D

Do you ever use any bands or chains?

Posted by: soxmuscle

Quote:

Originally Posted by Double D

Do you ever use any bands or chains?

I never have other than to strap weight to, I think I'm going to start though soon.

Posted by: Saturday Fever

Bands and chains are a method of breaking plateaus. If you have them, it doesn't hurt to use them. If you don't, it won't hurt to not use them.

Posted by: soxmuscle

So...

July 3rd 2007 - I get way too drunk, sleep until 7 PM on the fourth, puke from when I woke up until 2 AM Thursday. Lost a bunch of weight, felt lethargic. It just all around sucked.

I didn't go to the gym on Thursday, but I did head to the gym on Friday and Saturday. On those days, because I was still feeling kind of weak, I just took it easy and did some basic compound lifts similar to what I would have been doing at 100% with about half of the total sets and work load.

I didn't drink at all this past weekend, to punish myself for being an idiot on Tuesday. I took it easy, got some sun, relaxed, napped, ate, etc.

I worked out this morning at 5:30 AM, post to follow.

Posted by: soxmuscle

Monday; 7-9-2007

DE Bench

Speed Bench Press
150 x 3 x 8

Dropset
Hammer Strength Shoulder Press
100 x 7
90 x 3
80 x 5
70 x 5
60 x 7
50 x 8

Seated French Press / Tate Presses
50 x 10 / 25 x 10
55 x 9 / 25 x 9
65 x 4 / 25 x 9
55 x 9 / 25 x 9
50 x 8 / 25 x 8

Dumbbell Lateral Raise
30 x 8
25 x 10
25 x 10
20 x 10
20 x 12

Pec Deck / Rope Cable Pressdowns
140 x 12 / 60 x 8
150 x 10 / 60 x 10
160 x 8 / 60 x 9

Diet:

Shake (2 cups of Skim Milk, Stawberries, Banana, 1.5 scoops Whey)
Shake (1.5 scoops Whey, Dextrose)
Banana
Chipotle Burrito Bol (rice, fajita veggies, chicken, extra chicken, hot salsa, green salsa, tomatoes, corn, sour cream, lettuce.
Sandwich (Chicken Breast, two slices of seven grain bread, hot sauce)
Scrambled eggs (6 egg whites, 1 yolk, slice of sharp cheddar), Artichoke
Shake (2 cups of Skim Milk, 1 scoop of Muscle Milk)

I had an excellent workout this morning, which was expected with all the relaxing I did this weekend. It was certainly a change of pace not to drink alcohol this weekend. Besides here and there, I haven't done that since my freshman year of high school. Diet was also pretty good today. I upped the Speed Bench Press weight and didn't slip even a notch. Another thing that was fun was trying both the "chains and bands" that Patrick had suggested. I didn't like the bands, but the chains were excellent. I did feel like it was difficult to stable with me pushing the bar up as fast as I could and thus the chains moving back and forth. I'm really getting the hang of Tate Presses and French Presses, which is good. My triceps were destroyed after these. Shoulders were hit hard, chest was hit hard. All and all a real good workout.

I'll be in the gym tomorrow morning once again. 5:30 AM wake-up call, ugh.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

Another thing that was fun was trying both the "chains and bands" that Patrick had suggested. I didn't like the bands, but the chains were excellent.

What about the bands didn't you like? I've never used chains, so I can't compare, but when using bands, I found it a struggle to keep the bar level. I guess that's the point, though.

Posted by: Saturday Fever

You want to do some real damage, add chains or bands when doing hyperextensions. It creates a whole new world of hurt.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

What about the bands didn't you like? I've never used chains, so I can't compare, but when using bands, I found it a struggle to keep the bar level. I guess that's the point, though.

I don't think I set the bands up properly. I had two people ask me about the chains, everybody else was staring at me and I had to be into work at 9, so I felt obligated to begin.

Maybe I'll give them another go on Thursday.

Chains did for me exactly what the bands did for you. It was impossible to keep the bar level and straight. Good stuff, I'll probably be taking advantage of them quite a bit for the rest of the summer while I have them available.

Posted by: soxmuscle

Quote:

Originally Posted by Saturday Fever

You want to do some real damage, add chains or bands when doing hyperextensions. It creates a whole new world of hurt.

How would the chain hang? Currently I'm doing my hyperextensions the same exact way Mike does his. Curling an EZ bar between my forearms and biceps. So far, I haven't been able to do more than three sets because my lower back is just fried afterwards.

Posted by: soxmuscle

Tuesday; 7.9.07

ME Squat/Deadlift

Deadlifts
135 x 5
165 x 3
195 x 3
225 x 3
255 x 3
285 x 2
315 x 2
345 x 1
375 x 1
405 x 1
415 x 0

Box Squats
135 x 3
165 x 3
195 x 3
225 x 3
255 x 2
285 x 1
315 x 0 (couldn't touch the box, happens outside of the gym too)

Yates Rows
225 x 4
205 x 6
185 x 8
195 x 6
205 x 6

Shrugs
325 x 10 x 5

Hyperextenions
55 x 6 x 3

Diet:

Shake (2 cups of Skim Milk, Stawberries, Banana, 1.5 scoops Whey)
Shake (1.5 scoops Whey, Dextrose)
Banana
Footlong Subway Sandwich (Sweet Onion Chicken Terayki, lettuce, tomato, cucumbers, green peppers, onions, jalapenos, carrots)
*Will edit as day progresses*

My workout this morning started off rather slow, but ended up being phenomenal. I don't know if it was because it was so early in the morning and I was more tired than usual, but the deadlifts seemed to lack. I was taking long Rest Intervals because I didn't feel like I was going to be able to do my best without them. The workout stretched to the 75-80 minute mark, which sucks, but I honestly felt like I would have died just past 315 pounds had I not. I prepared for about five minutes to get that 405, something I've done in the past, by running to the bathroom and splashing water on my face. For some reason, I just couldn't get out of bed mode. Then I hit the 405 and my body started going. Squats followed and were excellent, rows were excellent, shrugs were excellent, and yup, you guessed it, hyperextensions were excellent. Good workout, too long, but that happens from time to time. A much needed off day tomorrow. I can sleep in until 8:30!

Posted by: Saturday Fever

Quote:

Originally Posted by soxmuscle

You can hold one end of the chains or bands in the crook of your elbows. Or you can wrap them around your hands and hold a DB behind your head. Plenty of places to put stuff. It causes the tension to shift lower and lower as you ascend.

Posted by: Double D

Honestly I am sure it would help things out, but it really sounds risky SF. I have heard many people simply say dont add weight to your hypers.....lets ask the Funk about this one.

Posted by: Double D

Oh beautiful deads!!!!

Posted by: Archangel

VERY Beautiful Deads!!! Excellent w/o's in here BRother Sox!!!

Posted by: soxmuscle

Quote:

Originally Posted by Saturday Fever

Once I start to get to a respectable figure with the way I'm currently doing it, I may look into trying these. Nice.

Posted by: soxmuscle

Quote:

Originally Posted by Double D

Honestly I am sure it would help things out, but it really sounds risky SF. I have heard many people simply say dont add weight to your hypers.....lets ask the Funk about this one.

So long as I'm adding weight in a responsible manner, I think I'll be fine.

What did Patrick have to say?

Posted by: soxmuscle

Quote:

Originally Posted by Archangel

VERY Beautiful Deads!!! Excellent w/o's in here BRother Sox!!!

Why thank you, Mr. 300

Posted by: soxmuscle

I went to the gym tonight, did 10 minutes of interval training at 9.0 and 4.5; I finished up with some ab work before hitting the showers, literally.

I'm up early tomorrow morning, probably heading to bed here shortly.

Posted by: Double D

Quote:

Originally Posted by soxmuscle

So long as I'm adding weight in a responsible manner, I think I'll be fine.

What did Patrick have to say?

I dont know I havent asked him.

Posted by: M.J.H.

Journal is really looking good, dude. Nice to see SF is in here posting I love his point of view. But seeing all these Westside workouts makes me want to jump back on Westside but I can't do it. I just feel like I've become too accustomed to 2 days on / 1 day off, and on my rest day I'm itching to get in the gym. Now that I'm on my 3 days on / 1 day off, I feel like I'm progressing much more nicely.

Anyway - I'm stoned as hell rambling.

Posted by: soxmuscle

Quote:

Originally Posted by M.J.H.

Journal is really looking good, dude. Nice to see SF is in here posting I love his point of view. But seeing all these Westside workouts makes me want to jump back on Westside but I can't do it. I just feel like I've become too accustomed to 2 days on / 1 day off, and on my rest day I'm itching to get in the gym. Now that I'm on my 3 days on / 1 day off, I feel like I'm progressing much more nicely.

Anyway - I'm stoned as hell rambling.

Stick with what you're doing. There's too much/too frequent changes in your neck of the woods. It is good that you're liking your program though.

SF's a huge help. I love that he's been chiming in of late.

I'm stoned now.

Posted by: soxmuscle

ME Bench, 7.13.07

Decline Bench: 95x6, 115x4, 135x3, 150x3, 165x3, 180x3, 195x3, 210x3, 225x3, 240x1, 255x½.

Seated Military Press: 95x4, 110x4, 125x3, 140x2, 115x5, 95x7.

CG Bench: 135x6, 155x5, 175x3, 155x5, 135x6.

Upright Rows: 115x6x3.

Seated French Press: 75x5, 75x3, 65x5, 65x5.

Pec Deck: 160x7, 180x5, 200x4, 120x3

Diet:

Shake (Strawberries, Banana, 1 cup low fat ice cream, 2 cups skim milk, 1.5 scoops whey)
Shake (1.5 scoops whey, dextrose, water)
2 cups of 2% milk, MetRX Big100 bar
1 lb ground sirloin, two pieces of seven grain toast
2 cans Tuna w/ Omega 3 Mayo, blueberries, strawberries scooped with celery sticks.
1 cup skim milk, 1.5 scoops Muscle Milk

Summary:

I slept through my alarm this morning, but thankfully woke up at 6:55AM and only slept an extra 1.5 hours. I got to work that same amount of time late, but all was well. Workout was fantastic this morning. I started off sleepy which is why I threw on 95 and 115. I really just couldn't snap out of it and didn't until I got my boost: The Undertake Theme Song on shuffle. I hadn't heard it in so long, I was loving it. I proceeded to set personal records hitting 240 for a single at the Gravity Gym. I tried to get 255 but I felt as if my spotter helped me too much. My Military presses are starting to fly up. I'm glad because I've always felt weak in that exercise. CG Bench was fun, I really sped through those and was still able to put up some solid weight considering that my hands were just about touching eachother. French Presses were fabulous. They're quickly turning into my favorite exercise. Upright Rows were good too, 115 felt tolerable when a month or two ago I wasn't able to do more than 1 or 2. I finished extremely strong on the Pec Deck's as well. I hadn't done 200 on the Pec Deck ever before. It felt good. I am curious about one thing though, I'm going to have to start performing solely flat bench on ME Bench days because going heavy on these other exercises (incline, decline, etc.) has been making my elbow and shoulder tweak. I think I'm fine right now, so I want to solve the problem before it actually becomes one. I'm waking up early tomorrow morning once again. I'm off to beddy-pies.

Posted by: soxmuscle

Here are some pics I took this morning before I went to the gym:

- http://img.photobucket.com/albums/v4...83/Justin4.jpg

This was my favorite pic, so I decided to fuss around with it and make it look cooler. AKA, I inverted the colors, ha. I'm still a beginner with Photoshop.

- http://img.photobucket.com/albums/v4...83/Justin3.jpg

It looks like I'm grabbing my junk, so I'm going to roll with it. Eff all of you.

- http://img.photobucket.com/albums/v4...83/Justin1.jpg
- http://img.photobucket.com/albums/v4...83/Justin2.jpg

Blah. A little bloated after downing my morning shake, but I wanted to get something up and running because I haven't in years.

Edit: My brother took three of them, I took the legs pic.

Posted by: soxmuscle

DE Squat/Deadlift, 7.13.07

SLDL: 175x3x8

Superset, Leg Press/ Leg Extensions: 150x8/200x10, 8/10, 10/12, 12/12

Dumbbell Rows: 50x10, 75x8, 85x8, 95x7, 105x5, 110x4

Plate Loaded Lat Pulldown: 175x6, 160x8, 145x8, 130x10, 115x10

Hyperextensions: 45x8, 55x6, 45x8

Superset, DB Hammer Curls/Hammer Strength Curls: 30x10,8,7/50x10,5,5

Hip Abduction: 3x10x100

Diet:

Shake (Strawberries, banana, 1 cup low fat ice cream, 2 cups skim)
Shake (Water, 1.5 scoops of whey, dextrose)

Summary:

Ended what was a phenomenal week. Every workout this week was exceptional. Look what happens when I take the weekend off from drinking and just relax. Of course that will go in... one ear and out the other, starting tonight. I was going to do Speed Deads but I decided to do light SLDL's without much rest between sets. DB rows were fantastic, the only thing slowing me down on those is my grip strength (which is also improving). Lat Pulldowns were great, my gym hunny was right by me offering some excellent motivation, ha. All and all a great workout, nothing really else to dive into, workout speaks for itself in my opinion. Monday, monday, monday...

Posted by: Witchblade

Two thumbs up for sox.

Posted by: soxmuscle

Quote:

Originally Posted by Witchblade

Two thumbs up for sox.

Thanks, WB56 - Channel 56, the U!

Posted by: Archangel

Great w/o's Brother Sox!!! Keep it up and enjoy the weekend!!!

Posted by: tallcall

Quote:

Originally Posted by soxmuscle

Here are some pics I took this morning before I went to the gym:

- http://img.photobucket.com/albums/v4...83/Justin4.jpg

This was my favorite pic, so I decided to fuss around with it and make it look cooler. AKA, I inverted the colors, ha. I'm still a beginner with Photoshop.

- http://img.photobucket.com/albums/v4...83/Justin3.jpg

It looks like I'm grabbing my junk, so I'm going to roll with it. Eff all of you.

- http://img.photobucket.com/albums/v4...83/Justin1.jpg
- http://img.photobucket.com/albums/v4...83/Justin2.jpg

Blah. A little bloated after downing my morning shake, but I wanted to get something up and running because I haven't in years.

Edit: My brother took three of them, I took the legs pic.

Posted by: tallcall

You've certainly got some nice deadlifts man!

Posted by: drew.haynes

Ok.. I just read through your whole journal. I haven't been on Ironmag in a long time and I'm not sure that's a bad thing but your journal caught my eye because I've been doing westside the last year or so. Not everything you are doing is wrong, but a lot of it is far from ideal. I don't wanna come in here sounding like a know-it-all or anything, but I would like to point on some things you may want to consider. Before I do that, I would also recommend you read ALOT more Louie Simmons articles: Westside Barbell®"Often Imitated but never duplicated" . Also, read as much as you can from big west-siders like Dave Tate, Jim Wendler, Marc Bartley, etc... most of these guys can be found at EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers .

Here's some of what I noticed right off:

-You are doing your back work on lower body days. That's ok if it really really seems to work for you, but it's very atypical and I think you could be sacrificing some rep volume on your legs. Generally all back work should come on upper days. Here would be two example upper day workouts:

DE Upper
Speed Bench 8x3
JM Tricep Presses 5x5
Overhead Tricep Ext 3x5
BB Row 5x5
Rear Lateral Raises 3x8

ME Upper
2 Board to a PR, drop to singles at 80% and up
CG Bench 4x10
Neutral Grip DB Press 3x10
Chest Supported Rows 4x10
Cable Laterals 3x12

-Don't do much if any leg isolation. Drop those leg extensions. An example leg day could be:

ME Lower
Rack Pull to a PR
Full squat 4x10
Sumo Good Mornings 3x10
Glute Ham Raise 3x10

-Alternate DE Upper with upper body rep work every 3 weeks, or just skip DE work for the upper body until you are bigger. Until you are much stronger and bigger, you'll probably benefit more from the extra rep work, especially if you are not probably employing accomodating resistance and the contrast method

-NEVER accentuate your eccentrics/negatives. You will be doing ALOT of accessory volume. You don't need to stretch your recovery ability even thinner by doing slow negatives. Keep negatives as fast as can still be SMOOTH and CONTROLLED

-Don't do shoulder presses. Go a month or two without these and then if you REALLY want add a little in. If you are REALLY following westside, you'll be doing ALOT of anterior shoulder volume just from bench and some of your tricep work. Spend that extra time on your rear delts - you need a big upper back to bring up your bench, which also makes me want to mention - look into the PROPER way to setup for a competition style bench. If you are looking for strength, this is necessary. If you aren't, you shouldn't be doing westside - but I think you are in it for the strength.

That's just some of the things that came to mind.. I can probably think of a lot more. I could talk all day about Westside. Find out what all the big westside competitors are doing and do what they do. You'll get strong and to be honest, Westside will get you big too. Anyone who says otherwise is full of shit and needs to take a good look at Dave Tate or Marc Bartley.

Keep up the good work, never stop learning, and never stop EATING

EDIT: I'll try to remember to check back here... but otherwise feel free to IM me.

Posted by: soxmuscle

Quote:

Originally Posted by tallcall

You've certainly got some nice deadlifts man!

Thanks. They're starting to come along with the new routine.

Posted by: soxmuscle

Drew,

I'll look for you on AIM tonight and/or tomorrow. I've got some points about your post I'd like to discuss as well as some questions I'd like to ask you. Thanks for the help.

Posted by: soxmuscle

DE Bench, 7.16.07

Speed Incline Bench: 115x3x8.

Superset, Standing French Presses/Cable Pressdowns: 50x10/60x8, 55x8/50x8, 55x8/40x10, 50x8/40x6.

CAT75, Hammer Strength Decline Press: 50x8, 45x8, 40x8, 35x10, 30x10, 25x16, 20x20, 20x20.

DB Military Lateral Raise: 10x10, 15x10, 20x4/12.5x10.

Tate Presses: 25x10, 30x8, 30x8, 25x10.

Cable Front Raises: 15x6, 12.5x10, 10x12.

Superset, Pec Deck/Dips: 120x15/8, 130x8/7, 120x10/7

Diet:

Shake (2 cups skim milk, frozen strawberries, banana, 1 cup vanilla ice cream, 1.5 scoops of whey)
95% lean ground sirloin, 2 pieces of 7 grain bread.
3/4 cup of oats, strawberries, splenda.
Shake (Water, Dextrose, 1.5 scoops of whey)
Baked beans, 1.5 ham sandwich on whole grain bread.
2 cups of skim milk, natural pb on whole grain brad.

Summary:

I had a good workout that bordered great, but because of being tired wasn't. Whenever I go to my new gym, it's easy to get motivated for whatever reason, so it wasn't hard to get into workout mode, but as the workout progressed and carried on it got harder and harder to complete. All and all a good workout but I'm definitely noticing that I'm having more energy in the mornings before work. I'll get back on the 5:30AM wake-ups calls later this week. I've got a workout tonight.

Posted by: Saturday Fever

Quote:

Generally all back work should come on upper days.

I disagree. I think doing back work on upper days greatly impacts your ability to get proper upper body work completed. Likewise, you're already hitting every part of your back except lats on your lower days, so why make your lats special at the expense of other lifts on the upper days?

Quote:

Alternate DE Upper with upper body rep work every 3 weeks, or just skip DE work for the upper body until you are bigger. Until you are much stronger and bigger, you'll probably benefit more from the extra rep work, especially if you are not probably employing accomodating resistance and the contrast method

There is absolutely no legitimate reason to abandon speed work. It is not exhaustive and doesn't inhibit ones ability to lift repetitiously. Do not underestimate the benefits of speed work, plain or with extras.

Quote:

-Don't do shoulder presses. Go a month or two without these and then if you REALLY want add a little in. If you are REALLY following westside, you'll be doing ALOT of anterior shoulder volume just from bench and some of your tricep work. Spend that extra time on your rear delts - you need a big upper back to bring up your bench, which also makes me want to mention - look into the PROPER way to setup for a competition style bench. If you are looking for strength, this is necessary. If you aren't, you shouldn't be doing westside - but I think you are in it for the strength.

I don't know that I'd agree with abandoning shoulder presses, but this is spot on. Especially the bold part. If your form on bench is off, the accessory work will NOT benefit you and you'll hit a brick wall. Study proper form and practice in front of a camera constantly.

Quote:

You'll get strong and to be honest, Westside will get you big too.

So many people underestimate the size benefits of Westside. Powerlifters may not be lean, but they're humongous. Although lately I've noticed a trend of powerlifters showing up fairly lean but still hulking out huge lifts.

Posted by: JerseyDevil

Great deads Sox

Posted by: drew.haynes

Quote:

Originally Posted by Saturday Fever

Well, first off. I, and Louie Simmons from what I can gather, believe that there are few WRONG ways to do things. They are ok ways and better ways. I think what you are saying COULD be true, but it depends how you are incorporating your back work. Typical westside would hit alot of tricep volume right after the primary lift, followed by lats and upper back. Most westsiders are only hitting maybe 4 sets of a row at this point - not a whole lot of volume, and after the main lift. I don't see this hindering progress. Also, because they are doing a low volume on this day, it is quite common for ALOT of westsiders to row, in some form or another, up to 4 times a week. They may only do a few sets each time, but they'll maybe do DB row low rep, then chest supported high rep, then db high, then chest supported low - 4 diff days but low volume on each so easy recovery, and a variety as far as rep ranges and exercise choice.

Also, I haven't seen many guys from westside use their back on lower body days, OTHER than alot of supportive volume, nothing really intended to just work the back. However, I should clarify actually.. they do alot of lower back work on lower days, but minimal as far as the lats, rear delts, traps, etc.

Quote:

Originally Posted by Saturday Fever

I do agree it is helpful, and there are probably alot of things you can do easily, but if, again, we are speaking strictly "typical westside", most all of what they do is contrast method (bands or chains being used to add poundage as the joint leverage becomes more ideal - toward lockouts). If he's not going to use bands or chains, and DOES want to do speed work, I'd probably stick with ballistic benching and concentric jump squats.

Ballistic benching, for whoever isn't familiar, is generally done on a smith with about 30-40% 1RM. The point is to maximize the speed through the reversal of the bar. Bring the bar down quickly and WITHOUT touching the chest, reverse explosively, allowing the bar to leave the hands at lockout (hence the smith for safety). Smoothly catch and descend, reverse quickly again.

Concentric jump squats... set pins to full squat depth and put the bar on the pins with a submax load. You start in the bottom position and stand up explosively, most likely leaving the ground a few inches. The will help build explosiveness out of the hole by not allowing the stretch reflex caused by the eccentric (lowering) phase of the squat. You need to let the bar STOP on the pins between reps - 7-10sets of 2.

Quote:

Originally Posted by Saturday Fever

We mostly agree here. Gauge shoulder work by feel - still I'd start with less volume on the anterior delts and add as necessary. As far as the form, again, chest is nothing. Having a strong chest and bad bench form may let you bench a little more AT FIRST, but big bench numbers are 99% tricep and shoulder. Get the form right now... you'll have to eventually to get a big bench.

Quote:

Originally Posted by Saturday Fever

Dave Tate, again, perfect example. He was 300+lbs for YEARS with elite level lifts.. finally leaned out to as low as 4% and he is still a mass monster.

http://asp.elitefts.com/images/upload/qa/dave-outside.jpg

Last, we're all still learning, I definitely am. I try not to say anything here about Westside unless I am fairly sure it is the general concensus among Westside-based PLers. I spend most of my research time researching westside . I am open to all opinions, just trying to share info where I can.

Posted by: soxmuscle

Honestly, I'm honored to have this argument of two of the more knowledgeable posters on this board in my journal. Definitely reading over both of your guys points, I'll dissect when I'm done pooping, showering, eating, etc. because I'd love to chime in here.

Posted by: soxmuscle

Quote:

Originally Posted by JerseyDevil

Great deads Sox

Thanks, JD. Easily my best lift and naturally my favorite as well.

Posted by: drew.haynes

Quote:

Originally Posted by soxmuscle

Honestly, I'm honored to have this argument of two of the more knowledgeable posters on this board in my journal. Definitely reading over both of your guys points, I'll dissect when I'm done pooping, showering, eating, etc. because I'd love to chime in here.

Lol.. well I don't know that I'd call it an argument. I'd like to think we all are just aiming to learn. I don't know that I deserve any titles so much as most knowledgeable poster either! Haha.. it feels like a lifetime since I've posted here.. and back then I think I spent alot more time posting than actually learning and experiencing! I do research and try alot these days, but I don't think of myself as a pro or guru in any area.. just want to know as much as I can.

Posted by: soxmuscle

I shouldn't have said argument, but either way I'm learning because of it.

Thanks guys.

Posted by: soxmuscle

ME Squat/Deadlift, 7.17.07

Box Squats: 135x8, 165x3, 195x3, 210x3, 225x3, 240x3, 255x3, 270x2, 285x1, 300x1, 315x0.

Rack Deadlifts: 325x5x5

T-Bar Rows: 100x6, 125x6, 150x5, 175x2, 125x6

Shrugs: 350x6x5

Hyperextensions: 65x6, 75x5, 85x5

Summary:

My workout last night was incredible. I'm ridiculously sore today and it may be because I haven't hit my legs that hard in a few weeks, but it could also be because how intense my day was. The only thing I'd change was going up so little in squats. I've been able to hit 315 in the past and missed it here because I was performing to many sets.

Posted by: soxmuscle

Rest, 7.18.07

- 15 minutes interval training on treadmill

Waking up early tomorrow morning (5AM) to get a workout in before my 9AM court date. Night fellas.

Posted by: Double D

Nice workout....it makes me miss westside everytime I read it!

Posted by: Pylon

Looks like there's some great progress in here SM!

Posted by: soxmuscle

Quote:

Originally Posted by Double D

Nice workout....it makes me miss westside everytime I read it!

These Westside workouts that M.J.H. had been performing are right up my alley. Before the change, I was craving Monday and Tuesday for my back and chest days, but then loathed the rest of the week for multiple reasons.

With the variety in each workout, being able to perform reps (DE) as well as hitting max weights (ME)... It's just an all around great program, and I'm excited to continue reading some of the links that Drew and SF gave me.

I can't imagine the above will make you miss Westside any less.. Sorry..

Posted by: soxmuscle

Quote:

Originally Posted by Pylon

Looks like there's some great progress in here SM!

Progress? Some, but not enough. Why else would I be awake at 5:30 in the morning? Ugh... Gym here I come!

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

I shouldn't have said argument, but either way I'm learning because of it.

I believe the word you are looking for is "debate". In any case, the information being presented is excellent.

Posted by: katt

I'm awake at 4:15...

But it's good to get there and get it over with

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Nice workout....it makes me miss westside everytime I read it!

You'll be back on westside before long. Just like me. We always come back.

Posted by: soxmuscle

Quote:

Originally Posted by Triple Threat

I believe the w