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Scooter
11-27-2007, 08:58 PM
I decided to finally start a journal since I'm on the site almost everyday and being new to Westside, I could always use some advise. So far I've been on the routine for 8 weeks using this format:

Workout #1 (Max Effort Squat):
*Max Effort Exercise: (work up to 1 rep maximum) rack pull (245), front squat (155), Good Morning Squats, Hack Squat (205x3-255x1-265x1)
*Lower Back, Hamstring Exercise, Ab Exercise

Workout #2 (Max Effort Bench Press):
*Max Effort Exercise: (work up to 1 rep maximum) pin press, floor press (195-205-245x1), CG incline bench press (155), decline bench press (185), Wide grip BP
*Triceps Exercise, Lat Exercise, Shoulder Exercise

Workout #3 (Dynamic Effort Squat):
*Box Squat (65% of your 1rbsm): 8 sets of 2 reps, 60 secs rest (115-135)
*Lower Back, Hamstring Exercise, Ab Exercise

Workout #4 (Dynamic Effort Bench Press):
*Bench Press (using approx. 70% of your 1rbpm): 8 sets of 3 reps, 60 secs rest (115-145)
*Triceps Exercise, Lat Exercise, Shoulder Exercise

The last time I attempted my 1RM for bench and squat was the beginning of November. I plan on attempting my 1RM the first week of every month. The past 3-4 weeks I was doing Hack Squats and Floor Presses for my ME days, but I was unable to go up in weight this week on either so I'll probably switch it up to something else. Enjoy!

Scooter
11-27-2007, 09:02 PM
Monday (11/26/2007)

Hack Squat
135x8
205x3
225x1
245x1
255x1
265x1
275x1(fail)

Pull-Throughs
100 - 3x8

Lunges
25 each hand - 3x8

Side Bends
65 3x8

Scooter
11-27-2007, 09:06 PM
Tuesday (11/27/2007)

Floor Press
135x8
215x3
225x1
235x1
245x1
255x1 (fail)

Barbell Pullover
55 3x8

Barbell Shoulder Press
115 3x8

Barbell Overhead Ext
65 3x8

Scooter
11-27-2007, 09:07 PM
Also my wife told me I'm getting fat today. I guess that's a good thing :burger:

Bako Lifter
11-27-2007, 09:08 PM
Congratulations, I'm still waiting for my girlfreind to tell me I'm fat.

Nice lifting scoot.

Scooter
11-29-2007, 05:46 PM
Thursday (11/29/2007) DE Squat

Box Squat
135 8x2

GM
115 3x8

Weighted Crunches
15 3x8

Sumo DL
185 3x8


I had to get angry to finish the DLs at the end. I was probably stronger at the end then I was during the entire WO. Something to keep in mind now that my increases are slowing down.

Something I was thinking about during my WO about shoulders. Should I do any direct posterior deltoid work given that my goals are to increase my bench/squat?

drew
11-30-2007, 06:12 AM
Scooter, where are you training?

For post delt work, do face pulls. Make sure to keep your lats tight and pull with your elbows, not your hands (if that makes sense).

Stumprrp
11-30-2007, 06:37 AM
my girlfriend tells me "your not fat" which means, yes you are big but pretty fat.

looking good man! westside will yield HUGE gains

drew
11-30-2007, 06:51 AM
My girlfriend tells me "you're fat". :D

Scooter
11-30-2007, 10:14 AM
Scooter, where are you training?

For post delt work, do face pulls. Make sure to keep your lats tight and pull with your elbows, not your hands (if that makes sense).


Just with my cage in my garage. You can come by and train if you want, though I don't know if I have enough weight plates for you :)


For post delt work, I guess what you are saying is to do face pulls because it works lats and post delt? That would make sense.

Scooter
12-01-2007, 01:09 PM
Saturday (12/1/2007) DE Bench

Speed Bench
145 8x3

Pullups
0 3x8

Upright Row
85 3x8

Cable Push Down
90 3x8


My pullups/chinups are easily my weakest point. I can barely do 3 bw reps. So I end up doing static holds 8 times. Doesn't help I'm gaining all this weight either :help:

Scooter
12-03-2007, 02:08 PM
Monday (12/3/2007) ME Squat

Squat
135x8
155x3
175x1
195x1
215x1
235x1
255x1
275x1 (fail)

Cable kneeling crunch
90 3x8

Pull-throughs
100 3x8

DB SLDL
75s 3x8


It's the first of the month so time to set some PRs! Last time I attempted a squat PR I failed miserably out of the hole. Over the next month I decided to do hack squats on ME day as well as add lunges as an accessory exercise. Both these exercises really focus on pushing out of the hole and consequently I went from a 205 squat to 255. Not bad! I'm still trying to figure out my next ME squat exercise.

Bench PR due up tomorrow...

drew
12-04-2007, 05:13 AM
Nice work on figuring out your squat and hitting a big PR. Keep it up.

Scooter
12-04-2007, 12:48 PM
Tuesday (12/4/2007) ME Bench

Bench
135x8
185x3
205x1
215x1
225x1
235x1
245x1 (fail)

Front Raise
35 3x8

Cable Pull Downs
130 3x8

Barbell Overhead Ext
65 3x8

So I was able to add 30 lbs to my bench and I think it has to do more with modifying my form for power on top of adding muscle. My attempt at 245 failed at the bottom portion. I just couldn't get the push. For my next ME Bench workout I'll start doing illegal wide grip bench or decline to help get me out of the hole.

Scooter
12-06-2007, 11:53 AM
Thursday (12/06/2007) DE Squat

Box Squat
155 8x2

DL
205 3x8

Lunges
25 3x8

Hanging Leg Raise
0 3x8


I felt like I was going to pass out after my last set of DL. Like my body asking me why I was doing more than 1 rep. I think in the future I will be doing 12-15 reps until I get my endurance up.

Scooter
12-09-2007, 02:10 PM
Sunday (12/09/2007) DE Bench

Bench
165 8x3

JM Press
95 3x8

Cable Straight Arm Pulldown
55 3x8

Upright Row
85 3x8

JM Presses felt stronger with less pain in the elbows which I am guessing is from increased strength in that area.

Scooter
12-10-2007, 06:48 PM
Monday (12/10/2007) ME Squat


DL
135x8
225x3
255x1
275x1
295x1
315x1
325x1
335x1 (fail)

Seated Row
200 3x8

Kneeling Crunch
95 3x8

GM
95 3x12

New PR in DLs :clap: , but I thought I would be able to do more with how my squat increased.

Scooter
12-11-2007, 07:38 PM
Tuesday (12/11/2007) ME Bench

Wide Grip Decline Bench
135x8
175x3
195x1
215x1
235x1
245x1 (fail)

CGBP
155 3x8

Pullups
0 3x8

Facepulls
65 3x8

I decided to pick Wide Grip Decline Bench for my new ME bench days as it will help my bottom weak part of my bench. I think it will definitely help as my arms were shaking like crazy when doing them.


On a side note, I found some good advice from Dave Tate basically breaking down the weak point in the squat. Good to know when picking accessory exercises.

Did you fall forward? Then it would be abs and lower back. Did you fall backward? Then it is your hips and glutes. Did you round over? then it is your upper back. Most of the time it is some combination of the above with a few other things mixed it.

deeder
12-11-2007, 08:46 PM
Nice benching and that quote from Dave Tate is good info for sure. :thumbup:

Scooter
12-13-2007, 05:26 PM
Thursday (12/13/2007) DE Squat

Box Squat
155 8x2

Sumo DL
175 3x12

Weighted Crunches
15 3x8

Dumbbell SLDL
75s 3x8

Has anyone got the feeling that they just ran a mile after doing 8-12 reps of a compound movement? I've been breathing extremely heavy anytime I was doing heavy DL, GM, etc to the point where I'm getting dizzy. I know it's effecting my gains because I'm not even focusing on lifting the weights at the end. I'm thinking I may need to add some cardio to my workout to gain more endurance. Any thoughts?

drew
12-14-2007, 05:44 AM
Start dragging the sled man. I know the feeling. Just work on conditioning for a few weeks and you should be fine.

Scooter
12-14-2007, 11:51 AM
Start dragging the sled man. I know the feeling. Just work on conditioning for a few weeks and you should be fine.

It's in the xmas list! That plus all the shoveling I'll be doing should whip me back in shape :whip:

Scooter
12-16-2007, 03:40 PM
Sunday (12/16/2007) DE Bench

Bench
165 8x3

CG Pulldowns
135 3x8

Arnies
40 3x8

Pushdowns
90 3x8

Kind of an off day today as I was rushing to catch the pats game :lurk:

Scooter
12-17-2007, 06:01 PM
Monday (12/17/2007) ME Squat

Rack Pulls
135x8
225x3
275x1
295x1
315x1
345x1 (fail)

Pull throughs
115 3x8

Lunges
30s 3x8

Side Bends
80 3x8

I finally decided on rack pulls for ME day as when I was going for my PR squat I had trouble with my back rounding. I'm thinking they will also help me get my DL higher as well.

I wasn't sure what weight I would max out so I kind of jumped up in weight too much at the end. Hopefully I'll get a better gage of where I'm at in the exercise next time.

Scooter
01-04-2008, 11:38 AM
Friday (1/4/2008) DE Squat

Box Squat
145 8x2

Sumo DL
195 8x3

Good mornings
115 3x8

Weighted Crunch
15 3x8


So I decided to take 2 weeks off for the holidays and let my lower back recover after being sore for 2 months straight. I was kind of disappointed in my lifting as I felt weaker than normal when I hear most people are stronger after a break. I couldn't get to 8 reps on the 2nd and 3rd sets of GMs.

I'm not going to attempt a 1RM this month so I hope to make more gains and try again in Feb.

Scooter
01-05-2008, 03:16 PM
Saturday (1/5/2005) DE Bench

Bench
215 (with reverse green band) 8x3

CG Pulldown
135 3x8

Bar OH Press
115 3x8

Bar OH Ext
75 3x8

Got to use my green band for the first time today. I had no idea what weight to put on, but they say green band is 75lbs so I just threw a couple of plates on and see how it felt. It was like butter! I was able to explode very easily out of the hole.

Should I worry about losing strength out of the hole on my 1RM by using bands? It has been my sticking point for bench and squat and I would like to keep making progress with it.

Scooter
01-07-2008, 08:26 PM
Monday (1/7/2008) ME Squat

Rack Pulls
135x8
225x3
275x1
295x1
315x1
335x1
355x1 (fail)

Seated Row
190 3x8

Barbell SLDL
185 3x8

Side Bends
75 3x8

Sad that I took 2 weeks off and am just as weak as before lol All these success stories of taking time off, coming back, and becoming superman just didn't workout for me. I've been eating a lot over the break, in fact I gained 2 pounds. I guess I'm off to the search page to find me some barrier breakers.

Scooter
01-08-2008, 06:29 PM
Tuesday (1/11/2008) ME Bench

Wide Grip Decline Bench
135x8
195x1
215x1
225x1
235x1
245x1
255x1 (fail)

Pullups
0 3x8

Cable Pushdowns
95 3x8

Plate Front Raise
35 3x10

Sled Drag
Rear fly 10lbs x 300ft
Front Fly 10lbs x 300 ft

I was able to use my new sled for the first time. Nice cool down. Hopefully I can incorporate it more and get my endurance up.

I also decided to start taking creatine. I've haven't been taking any sups besides the occasional protein shake and multi. I just feel like I need a little extra to push through my plateau.

P.S. I hate pullups

Scooter
01-11-2008, 06:50 PM
Friday (1/11/2008) DE Squat

Box Squat
95 (+green bands) 8x2

DL
225 8x3

Lunges
25 3x8

Kneeling Cable Crunch
100 3x8

Sled Drag
Around waist sprint 400ftx45lbs
Around waist backwards sprint 400ftx45lbs

I need to find out the names of these sled exercises lol. This whole sledding thing is exactly what I needed. Not only will it help my endurance issue, but it's going to give me a different way to hit my legs. I'm going to need a change of pace the way I've been going to see better gains.

Scooter
01-12-2008, 12:25 PM
Saturday (1/12/2008) DE Bench

Bench
95 (with green band) 8x3

JM Press
95 3x8

Upright Row
85 3x8

Cable straight arm pulldowns
55 3x8

I'm still not sure if I'm doing JM Press correctly. With a CG I'll bring the bar down to my neck, slide it to my lower chest, press up and repeat. Sound good?

Scooter
01-15-2008, 06:45 PM
Monday (1/14/2008) ME Squat

Rack Pulls
135x8
225x5
265x1
285x1
305x1
325x1
345x1
365x1
385x1
405x1 PR!!!

Single Leg Squat
65 3x8

Weighted Crunch
20 3x6

Seated Row
200 3x8

Holy :ninja: I just blew up in rack pulls! I went from barely able to get 335 last week to pull 405! I'm going to need to get more plates :) It's probably a combination of the creatine and keeping the bar closer to my body.

Also, I decided to add in a lot more exercises and vary my reps. Before I would pick a muscle group and switch between 4 different exercises. It got boring after 2 months. Hopefully the variety will help kick start my gains.

Now time to treat myself to a 900 calorie reeses peanut butter cup ice cream with extra peanut butter, hot fudge and whip cream :drooling:

Scooter
01-16-2008, 06:18 PM
Wednesday (1/16/2008) ME Bench

Wide Grip Decline Bench
135x8
215x1
225x1
235x1
245x1
255x1 (fail)

Dumbbell Bench Press
55s 3x12

Pullups
0 (green band assist) 3x8

Overhead Cable Tri Extension
55 3x8


I failed on 255 (again). Time to move onto a new ME bench exercise.

Pullups with a band assisting it a lot more motivating! I'm actually able to complete all 8 reps instead of doing 1 pullup and 7 negatives.

Scooter
01-19-2008, 04:16 PM
Friday (1/19/2008) DE Squat

Box Squat
115 (+green bands) 8x2

GM
95 3x12

Cable Calf Pushups
170 3x12

Kneeling Cable Crunch
90 312

Sled Drag
Around waist sprint 500ftx45lbs
Around waist backwards sprint 500ftx45lbs

So I stop taking creatine because I was getting these weird fainting feelings during the day after I injested some. I've never had this before, so it may not even be creatine, but I stopped taking it just incase.

Also, these sled drags are really showing me how out of shape I am. I really need to get outside more :cool:

Scooter
01-20-2008, 10:32 AM
Sunday (1/20/2008) DE Bench

Bench
115 (with green band) 8x3

Barbell Bent-over Row
155 3x8

Reverse Curl
55 3x8

Seated Rotation
10 3x12

Sled Drag
Front Raise 25lbsx400ft
Facepull 25lbsx400ft

Scooter
01-21-2008, 04:57 PM
Monday (1/21/2008) ME Squat

Rack Pulls
135x8
225x3
355x1
375x1
395x1 (fail)
395x1
415x1 (fail)

DB Side Lunge
4x6 25s

Zercher Squats
95 4x6

Cable Lying Straight Leg-Hip Raise
10 3x8

Sled Drag
Side Step 600 ftx45lbs

I lowered the pins about 2" so that the bar was below the knee and it made a load of difference. I had difficulty getting over my knee cap and caused me to fail on 395 when last week it was a lot easier. Also I was still feeling Saturday's workout so I think I'll take tomorrow off and figure out my next ME Squat exercise.

Scooter
01-23-2008, 05:32 PM
Wednesday (1/23/2008) ME Bench

Incline CGBP
135x8
155x3
165x3
175x3
185x2 (failed on the last one. the good news is my issue wasn't coming out of the hole this time :thumbup: )

One arm twisting seated row
45 3x8

DB Rear Fly
15 3x12

DB Rolling Tri Ext:
25 3x8


No sled today as the UCONN game is in 5 minutes. DB Rolling Tri Ext is a nice exercise like a skull crusher and CGP in one. Surprised how weak I was in it tho.

Scooter
01-28-2008, 07:42 PM
I tried Pin Squats for the first time as I continue my journey to get out of the hole. I was able to squat 315 so I know I have it in me to atg squat 300 soon. I just need to do it :strong:

Scooter
02-25-2008, 08:35 PM
so about 3 weeks ago I hurt my lower back doing the pin press. I took the time off and started doing front squats as my ME exercise instead. I'm hoping next week to attempt a 1RM to see how far I've come in the past 3 months.