Rocco32

Hey, new journal here. I'm going to do westside for a bit, I think I'll really like it. I appreciate any advice from all the fellow "Westsiders"

I started the W/O today, but bear in mind for the next week I still need to go fairly light since I had Lasik surgery. Here is a sample of what my week will look like that SF has approved for me:

Monday-
1. Speed Bench: 8-10 triples @155lbs
2. Tate Press, 3-4 sets 3-10 reps (pyramid up)
3. Pushdown, 3-4 sets 8-10 reps
4. Front Raise, 3-4 sets 8-10 reps
5. Widegrip Pulldowns, 3-4 sets 8-10 reps
6. Hammer Curls, 3 sets 8-20 reps

Tuesday-
1. Deadlift, 6-7 sets, triples then singles
2. Hypers, 4 sets 8-10 reps (using EZ curl bar)
3. CG Pulley Row, 4 sets 8-10 reps
4. Spread Eagle Situps, 4 sets 8-20 reps

Wednesday-
1. DB Shrugs, 5 sets 8-20 reps
2. Standing Calf Raise, 5 sets 15-30 reps
3. Sitting Calf Raise, set weight as amny sets it takes to get to 100 reps

Thursday-
1. Incline CG Bench, 6-7 sets triples then singles
2. Skullcrusher, 3-4 sets 3-10 reps (pyramid)
3. Pushdowns, 3-4 sets 8-10 reps
4. Side lat raise sitting, 3-4 sets 8-10 reps
5. BB Reverse Row, 4-5 sets 8-10 reps
6. DB Curl, 2-3 sets 8-20 reps

Friday-
1. Sitting Calf Raise, 5 sets 15-30 reps
2. Standing Calf Raise, set weight as many sets it takes to get 100 reps
3. Reverse Forearm curl, 5 sets-8-20 reps

Saturday-
1. Box Squat, 8-10 doubles @155 lbs
2. Romanian Deads, 4 sets 8-10 reps
3. Rope Crunch, 4 sets 8-20 reps
4. BB Shrugs, 5 sets 8-10 reps

Bear in mind the exercises will change workout to workout but this will be the structure of it. I really need to work on my grip too. That will hold me back for a little while I know. I have a very weak grip I guess.

Here are my goals for the end of the year-

Deads- 450lbs
Squat- 315 (I've never been good with squats)
Bench- 350

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

M.J.H.

Great move Rock, you're going to absolutely love Westside. It's a phenomenal program both for size and strength. You're lifts are going to be through the roof in no time! Good luck!

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

IainDaniel

Good Luck Rock

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Rocco32

First day of W/O-

Sitting Calf, 5 sets-
70x24
80x17
80x16
70x17
65x19

Standing Calf, Going for 100 reps w/out changing weight-
75x25
75x20
75x15
75x15
75x20 ( a hot chick wanted to work inbetween during this set. All of a sudden I could do more again )
75x15

Reverse Forearm Curl, 5 sets-
40x17
40x12
30x14
30x14
20x20

Good w/o today, I really felt everything burning. Not used to doing higher reps for calves and forearms. Afterwards I walked home which is about 4 miles.

Question about tomorrows Speed Box Squats. What should be my rest interval inbetween the sets? And should the box be set to parallel? If I use the bench there it's very slightly above parallel. I practiced a few today at 115lbs. It's hard to come up fast. Any tips?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

M.J.H.

LOL, I don't remember a forearm/calf workout being part of Westside.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

Rocco32

Mike- Thanks man. I expect alot of advice from you! I appreciate your support with this.

Iain- Thanks buddy, your joining me here after TP's program right? We still have a Competition to do next year. I think this will be a good program to get BUFF too

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

Haha! Good to know your reading it SF said it was ok if I added it in. Especially since they are real weak points for me.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

IainDaniel

Got some thinking to do post TP's Program. I keep debating about whether to try PH/PS's or not, before they are banned. Probably won't, and because I wouldn't be able to try a natural comp.

I want to see how things go with TP's program before I reserve any judgements. All I know is I have to put on some muscle, and try to keep myself relatively lean. I can't combat cutting down to size at over 15% BF.

Alot of thinking.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

Saturday Fever

Good to see you aboard!

Just for onlookers, rock wanted to do calves and forearms. I mentioned the flexibility of the routine and that they could either be added to the end of his normal workouts or he could set aside days to do them separately.

Looking forward to another Westside'r!

yay.

atherjen

best of Luck ROck!! you'll LOVE training this way!!

(boy am I glad someone clarified the whole calves deal! :P )

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Rocco32

Iain- I hear you man. I would stock up on some M-1T before it is illegal. It's cheap and works well. That's what I did. And I'm allowed to compete naturally using prohormones, so you should too. And I think this program will aid in both building muscle and trimming down if you watch the diet while your on it. Just some things to think about my friend!

SF- Thanks for the welcome and all your help so far! I'll have a lot more questions coming up for you soon I'm sure! LOL. I read the Squat article you posted in Mikes journal, I'll try that form tomorrow. I think the hardest thing is pushing your abs out. Will your quads grow from this style or just hams and back and hips?

Jen- Thanks so much for visiting and welcoming me. I'm really excited about this! Can't wait until I'm allowed to officially lift heavy and for my grip to catch up. My goal is w/in a year to be up to the weights your lifting Jen!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Saturday Fever

Don't worry too much about pushing out as much as you worry about filling your belly with air and just flexing those abs.

This style squatting will not do much for your quads. Mike does leg presses on some Sq/DL days to keep his quads going. Feel free to do the same.

yay.

P-funk

cool, westside is a great way to train. good luck.

just out of curiosity. Did you test you 1RM in the squat, bench and deadlift just so that you can see how far you have come at the end of the training cycle??

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Jodi

Good luck Rock

Essence EFA

Var

Looks like a good workout, Rock! I'm hoping to do Westside soon, too. Good luck!

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

PreMier

Buncha damn Westside gang bangers!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

M.J.H.

Yeah good point Funk, did you test your bench/squat/deadlift 1RM?

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

gwcaton

Good luck Rock !
Can't wait to see your poundages go thru the roof !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

oaktownboy

Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

sftwrngnr

Holy cow Rock!
That there is a serious damn workout! Welcome aboard from a fellow Westside newbie!

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Rocco32

SF- Thanks, I'll have to add some Leg press after I get used to the w/o's a bit more then!

Patrick- No I didn't but I figured I'll find out the first real week of training with the singles. I have a pretty good idea what my maxes are though.

Jodi- Thanks for stopping in, you'd probably love this training program too. Maybe after you and Patrick win your comps you'll start with this!

Var- Hey buddy, look forward to you joining us here! That'll be great. We need the whole gang doing Westside!

Gary- Thanks man, I hope the poundages do go up! I need them to

Jake- Come join our gang bang!

Mike- I should find out the first week what the max's are right? Or is that off some with all the sets leading up to singles?

SFT- Thanks man. I tell you, I'd be happy to be able to lift some of the weight your throwing up!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

Speed Bench, 10 sets-
135x3 (2 sets)
155x3 (3 sets)
165x3 (5 sets)

Tate Press, 4 sets-
25x10
40x6
40x7
40x6

Pushdowns, 4 sets-
120x7
100x9
100x7
90x8

Front Raise, 4 sets-
20x10
25x7
20x10
20x8

Wide Grip Pulldown, 4 sets-
100x10
110x8
100x6
90x8

Hammer Curl, 3 sets-
40x8
40x6
25x15

About 42min

I was soooo tired this morning. I went out to a bar last night with some nurses from work, got in about 1:00am and got up to go to gym at 4:30am. I don't want to do that again!!

Speed benches- first time doing those. I think I'm going up fast enough, I count the rep each time and try to have it up when I finish. Don't really feel much in my chest though.

First time for Tate presses also. Pretty cool. At first kept hurting my shoulder, then I dropped my shoulders back and that stopped.

When I did my calves on Fri, I can't walk now. It hurts soooooo bad! i hope it's better tomorrow

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

greekblondechic

Stop changing your mind

I can do it

I WILL be a size 5.

Saturday Fever

Just lower the bar in a controlled manner. When it touches your chest, explode up. You want to get the bar from chest to lockout in less than a second.

Also, you shouldn't ever feel bench in your chest if you're using a powerlifters form. It should be primarily triceps, and some in the shoulders. You can add chest stuff, like flyes, to the routine if you'd like, of course.

Good session though. Great volume and GREAT time spent. 42 minutes means you were kicking ass.

yay.

Rocco32

Like you follow along!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

SF- Thanks man! Each time I brought the bar down I kept it lightly touching