PDA

View Full Version : SmallnWeaK's Westside Barbell Journey



T o m m Y
04-20-2009, 09:19 PM
4/20/09 ME SQ/DL

Parellel Box Squats
Barx10
95x5
135x3
155x3
185x3
205x3
225x3
245x3
255x3

Worked up to a 3RM

Dimel Deadlifts
115x20x3 Sets

Pull Throughs
100x20x2 Sets

Standing Pulldown Abs
110x10x3 Sets

DGabe24
04-20-2009, 09:24 PM
So far so good man, maybe give some background info for everyone to get to know you.


History, goals, supplements, diet, etc :)

T o m m Y
04-23-2009, 11:56 AM
4/23/09 ME Bench

Floor Press
Barx10
115x5
135x3
155x3
185x3
205x2
195x3

Pretty pissed about the 205,i had it 3/4 of the way up but just could not lock it out,so i guess 195 is my 3RM,maybe i should of did a 10lb jump after 185 instead of a 20lb jump?

Skulls With Straight Bar
45x12x4 Sets

Panora Pushdowns
120x15x3

Front Plate Raise
35x12x3

CS Row
45x10x5

Hammers
30x10x2

Pete22
04-23-2009, 01:04 PM
Weren't you just doing 5/3/1?

T o m m Y
04-23-2009, 01:16 PM
kinda but not really
ive been reading alot of wsb stuff and would like to give this a go

DGabe24
04-27-2009, 04:20 PM
Weren't you just doing 5/3/1?

I kinda thought 5/3/1 would have been the more logical route for him, but to each their own I guess. :clown:

T o m m Y
04-27-2009, 07:53 PM
4/27/09 DE SQ/DL

DE Box Squat(parellel)
Barx10
95x5
115x3
145x2x12 Sets

DE Sumo Deadlifts
205x1x6 Sets

Romain Deadlift
225x10x4 Sets

Pull Throughs
120x15
120x12

Decline Abs
10Lbx10x3 Sets

T o m m Y
04-29-2009, 03:50 PM
4/29/09 DE BENCH

DE Bench
Barx10
95x5
115x3
135x3x9

Pin Press(4-4.5" Off Chest)
135x5
155x5
185x3
205x3
210x3

Im gonna stick with these,im weak at this range as you can see lol

Panora Pressdowns
140x15x3

Pendlay Rows(Strict)
115x10x3
135x10x2

Db Bench(Palms In
65x7,6,5

Face Pulls
70x15x2

Hammers
35x8x2

BigBatz
04-29-2009, 07:44 PM
Great start. Keep up the good work.

T o m m Y
04-29-2009, 07:50 PM
thanks bro!

DGabe24
04-29-2009, 10:34 PM
Good work man, what's the reason for palms in on the DB presses?

T o m m Y
04-30-2009, 04:43 AM
Good work man, what's the reason for palms in on the DB presses?

thanks bud
i wanted to give it try see how it felt,ive always done palms out..

Keith
04-30-2009, 10:06 AM
I kinda thought 5/3/1 would have been the more logical route for him, but to each their own I guess. :clown:

So did I.

If you're going to be training raw and not getting into gear anytime soon, it IS the more logical route.

DGabe24
04-30-2009, 10:12 AM
So did I.

If you're going to be training raw and not getting into gear anytime soon, it IS the more logical route.

If I hadn't already started training Westside per Travis' recommendation, I would have done 5/3/1 for sure. It's for any level of trainee and works for them all, really one of the best routines out imo and one that I recommend on a daily basis to people.

Keep hittin it hard Small, if you find Westside just isn't working out I'd definitely look into 5/3/1.

T o m m Y
05-01-2009, 12:38 PM
5/1/09 ME SQ/DL

Sumo Pin Pulls(Pin#1)
135x5x2
155x5
185x3
225x3
255x3
295x3
315x3
325x3
335x3

Cambered Bar Gm's(Wide Stance)
115x10x4

Pulldown Abs
110x15x3

DGabe24
05-01-2009, 04:52 PM
Nice work man. Keep it up.

T o m m Y
05-03-2009, 06:09 PM
5/3/09 ME BENCH

Incline Barbell Press
Barx12
95x5
115x3
135x3
155x3
175x3
185x3

Dips
25x10x4

Skulls
55x10x2

Db Bench(Palms In)
50x12,14

Db Rows
75x20,15

Cs Row
45x10x2

slashkills
05-03-2009, 07:01 PM
Solid workouts man! I will be following your log for sure.

T o m m Y
05-03-2009, 08:06 PM
thanks brotha!
good to have you on board

Coke
05-04-2009, 05:27 AM
May want to think about changing your name, lol - getting too strong to be considered weak.

T o m m Y
05-04-2009, 08:44 AM
haha,thanks dude
Im far from strong lol

wimarine88
05-04-2009, 02:58 PM
Lifts are looking solid, keep up the good work! Any goals in mind right now?

T o m m Y
05-04-2009, 03:06 PM
thanks bro!
Yeah,get my big 3 to where they use to be and beyond...

T o m m Y
05-05-2009, 11:50 AM
5/5/09 DE SQ/DL

DE Box Squat
Barx10
95x5
115x3
135x3
155x2x12

Speed Pulls
205x1x8

Romain Deadlift
275x6x4

Pull Through
70x15x3

Decline Abs
35#x10x4

wimarine88
05-05-2009, 01:17 PM
Looks like your sessions are solid and you're on the right track..lets see some PRs! Thanks for reading my log as well!

T o m m Y
05-05-2009, 01:30 PM
Thanks brotha!

slashkills
05-05-2009, 07:16 PM
Another solid day. Keep it up!

T o m m Y
05-05-2009, 07:52 PM
thanks homie

T o m m Y
05-06-2009, 01:56 PM
5/6/09 GPP

Tire Drag(Forward)
60#x150FTx8 Trips

Its been raining for about 4 days straight,so i drug the tire in grass/mud pretty much lol..

Coke
05-07-2009, 05:33 AM
...Its been raining for about 4 days straight,so i drug the tire in grass/mud pretty much lol..

You must be crazy dude - :D

T o m m Y
05-07-2009, 12:43 PM
You must be crazy dude - :D

haha :D

T o m m Y
05-07-2009, 12:47 PM
5/7/09 DE BENCH

DE Bench
Barx10
95x5
115x5
135x3x8

Pin Press(4" Off Chest)
185x3
205x3
225x3(PR)
235x2(DOH!)(PR)

I will own that **** next time,PR still tho..

Db Bench(Palms In Elbows Tucked)
70x8x4

Panora Preshdown
100x15x2

Pendlay Rows
155x6x4

Face Pulls
80x20x2

Hammers
30x12,10

Coke
05-08-2009, 06:29 AM
Session is looking very nice guy.

T o m m Y
05-08-2009, 06:42 AM
thanks dude,i felt good..

T o m m Y
05-08-2009, 06:35 PM
5/8/09 GPP

Tire Drag In Grass(Forward)
60#x150FTx8 Trips
85#x150FTx2 Trips

T o m m Y
05-10-2009, 11:22 AM
5/10/09 ME SQ/DL

Cambered Bar Box Squats
Barx10
115x3
135x3
155x3
185x3
205x3
225x3
245x3
250x3

These definitely feel different,they force you to keep everything tight thru out the whole lift cause of how the bar and weight sit on your back...i like them...

Cambered Bar Gm's(Wide Stance)
135x5
155x5
175x5
205x5

Pull Throughs
80x25x3

Pulldown Abs
120x10x5

Pete22
05-10-2009, 11:30 AM
Good stuff... how'd you like the GM's with the cambered bar? I'd imagine they'd be brutal.

T o m m Y
05-10-2009, 11:34 AM
thanks pete
gm's with the cambered are awsome,i like them way better then with a straight bar..

slashkills
05-10-2009, 01:30 PM
nice work today man! how tall is the box?

T o m m Y
05-10-2009, 04:00 PM
thanks dude
it looked to be maybe a inch below or right at parallel

Coke
05-11-2009, 05:03 AM
Glad you're liking them box squats, looks good.

T o m m Y
05-12-2009, 12:37 PM
5/12/09 ME BENCH

CGBP
Barx10
95x3
115x3
135x3
155x3
185x3
205x3
215x3
225x3

Db Floor Press(1 Sec Pause)
70x10x2
70x7
65x8

Panora Pressdown(1 Sec Pause At Bottom)
60x15
70x15

Cs Row
55x10x4
55x8

Face Pulls
90x15x3

DGabe24
05-12-2009, 12:54 PM
Good work man, keep at it...and keep getting down those calories!!!

T o m m Y
05-12-2009, 12:59 PM
thanks homie
yeah i may need to up them next week a lil

Coke
05-13-2009, 05:51 AM
That is a damn good workout bro, especially with the close grips and floor presses.

T o m m Y
05-14-2009, 07:33 PM
5/14/09 DE SQ/DL

DE Box Squats
Barx10
115x5
135x3
145x3
165x2x12

Speed Pulls
185x1x4 Alt Conv Sumo
225x1x4 Alt Conv Sumo

Romain Deadlift
275x8x2
275x7

Decline Abs
45#x8x4

T o m m Y
05-15-2009, 05:41 PM
5/15/09 GPP (Restoration Day)

Tire Drag In Grass(300-350FT)
25#x4 Trips(Forward)
25#x1 Trip(Backwards)

slashkills
05-15-2009, 05:49 PM
good stuff man

T o m m Y
05-15-2009, 05:52 PM
good stuff man

thanks man
it was a good session

Coke
05-16-2009, 08:44 AM
Nice job for both days bro.

T o m m Y
05-17-2009, 04:36 PM
Nice job for both days bro.

Thanks dude

T o m m Y
05-17-2009, 04:38 PM
5/17/09 DE BENCH

DE Bench
Barx10
95x5
115x3
135x3
145x3x8

CGBP
185x5x5

Db Bench(Palms In Elbows Tucked)
75x8x3
75x5

Pendlay Rows
145x8x4

Face Pulls
100x12x3

T o m m Y
05-18-2009, 07:26 PM
5/18/09 GPP

Sledge Hammer Hits(10Lber)
10 Swings Each Side 4 Sets

slashkills
05-18-2009, 07:44 PM
How do you like the sledge hammer hits? Ive been considering them. Good stuff on DE day and today.

T o m m Y
05-18-2009, 08:15 PM
I like them,you should do them..

Coke
05-19-2009, 09:30 AM
Damn dude, I bet you do like sledge hammer hits, lol - :D

T o m m Y
05-19-2009, 11:49 AM
Damn dude, I bet you do like sledge hammer hits, lol - :D

yeah dude there awsome..

T o m m Y
05-19-2009, 11:50 AM
5/19/09 ME SQ/DL

Deadlift(Conv Overhand Grip)
135x3
155x3
185x3
205x3
225x3
245x3
275x3
295x3
315x3
325x3
345x3
355x3

SLDL
135x15
185x15
205x15
225x12

Pulldown Abs
130x10x2
120x10x3

DGabe24
05-19-2009, 08:07 PM
Did you mean DE day? ...

Coke
05-21-2009, 07:17 AM
Wow, tons of sets for deads.

T o m m Y
05-25-2009, 10:33 AM
5/25/09 ME SQ/DL

Box Squats(Parallel)
Barx10
115x5
135x5x2
155x3
175x3
205x3
230x3
265x3(PR!)
275X3(PR!)

Romain Deadlifts
295x8,4,6,8,6

All sets were pr's,i never done 295 before.....awsome....305 next week!


Decline Abs
50#x8x4

Pete22
05-25-2009, 12:10 PM
Nice job on the PRs man, looks like those numbers are moving up nicely.

T o m m Y
05-25-2009, 12:14 PM
Thanks pete,the squats were a 20lb pr.now only if my bench press numbers would move up like my squat lol =/

dblockspky
05-25-2009, 05:46 PM
How long you been doing the westside program? Numbers all look pretty solid to me.

T o m m Y
05-25-2009, 05:51 PM
Thanks bro
I started training westside back in april

slashkills
05-25-2009, 07:55 PM
Super strong stuff man! Those are some awesome PRs.

Fighter_15
05-25-2009, 09:35 PM
Nice PR's. Keep up the good work.

KoSh
06-02-2009, 07:02 PM
Great PRs man. Keep working hard!!!

slashkills
06-02-2009, 07:08 PM
where you at man?

T o m m Y
06-02-2009, 07:14 PM
I ****ed around with squats and deads today..

Free Squats
barx10x2
115x5
135x5
165x3
190x2
220x1
245x1
260x1
285x0
285x0

I was trying to beat my max which was 275 and yeah i failed twice,got stuck half way both times...**** my life my free squat sucks ass! Im stronger on box squats then my free squat wtf...

Deadlifts
225x1x4
275x1x3
315x1x2
365x1

I just was doing whatever with deads,working on my form with the heavier weights as its been blah lately,today the form was way better then last time i deadlifted so i was happy...

T o m m Y
06-02-2009, 07:15 PM
I dont know what hell is up wiht my lifts but yeah there not going anywhere.....

slashkills
06-03-2009, 05:53 AM
It happens from time to time. Some times it can be a good thing you have a bad workout. Its a great excuse to go back and look at your training and see what went wrong. Maybe you didnt get enough rest or maybe your diet wasnt in check.

KoSh
06-03-2009, 07:09 AM
My box squat has always been stronger than my free. Don't get too down man :)

Pete22
06-03-2009, 08:30 AM
I dont know what hell is up wiht my lifts but yeah there not going anywhere.....

Stick with it man, don't get discouraged. How's your diet and sleep been?


My box squat has always been stronger than my free. Don't get too down man :)

How high of a box are you using?

T o m m Y
01-08-2010, 05:57 PM
Looks like your sessions are solid and you're on the right track..lets see some PRs! Thanks for reading my log as well!

Thanks bro!

No problem!

T o m m Y
01-08-2010, 06:00 PM
1/8/09

Bench Press
175x3
200x3
225x6(PR)

I wasn't feeling it on bench today,...I was hoping for 8 but that didnt happen..Plus my elbow was ****ing killing me so that didnt help..I think i need to get a elbow sleeve or something when i bench...The rest of my workout was strong tho,i hate when that happens lol,you feel weak in the begining but midway a switch clicks on and you go crazy lol..

Db Bench
70x12
70x12
70x12
70x10
70x9(Ugh)

Db Rows(No Straps)
150x8(PR)
150x8(PR)
145x8

Left a few in the tank..

Chest Supported Row
2 45's x 10
2 45's x 8

Face Pulls
2x20