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View Full Version : Journey to Become Stronger in 2010 the Westside Way.



SecondSucks
12-27-2009, 05:58 PM
So I'm new to this site, but I have been over on BB.com for a couple years. Looking to expand on opinions and also help others where they need it. I played football in highschool and we trained with the BFS system. Since them i've just messed around with various programs and making progress but it just seems that something always happens in my life where i have to take some time off and i lose progress. I'm giving the Westside lifestyle a try now and will get stronger this year even with school and rugby going on.

Stats as of this morning:
6'2
281.4lbs. with a nice Christmas bloat normally hover around 275.

I'll start off with my workouts this past week.

SecondSucks
12-27-2009, 05:59 PM
Bike Warm-up: Two songs

ME Squat: Pretty sure its a 15-16" box
Barx10
135x5
165x5
205x3
245x1
275x1
290x1
315x3x1

RDL: These felt really weird for some reason, i think it may have been since i started in a rack and my back tightness wasnt the same as off the floor
135x10
185x8
245x3x5
275x5

45 extensions:
BWx3x12

Pull-down Abs:
3x20
_____

SecondSucks
12-27-2009, 06:02 PM
ME Bench:
barx10
95x5
135x5
155x5
175x3
185x3
200x3

-Solid 10lb. PR

135x3x5

Tri-Extensions: Rope
100x3x12

Lat PD:
170x4x8

Shrugs:
315x10
365x2x8

Some extra shoulder/chest/tri hypertrophy

SecondSucks
12-27-2009, 06:03 PM
Box Squat:
barx10
135x5
155x3
175x3
190x8x2

-Fukcin sex
~45-60sec. rest

Good Mornings:
155x3x5

-So this was my high intensity/low volume exercise for lower back. I used a close stance but i'm not sure if thats the best for lower back or whether it should be wider. I'll figure it out soon. But it was more of an arch back goodmorning going doing until i felt the stretch in my hammies.

Lying Leg Curls:
70x3x15

Supersetted w/

Ab Pulldowns:
90x3x12

-So my hamstrings hate contracting and love to stretch, leg curls killed me even though they were supposed to be high volume/low intensity.

Bi Work.

SecondSucks
12-27-2009, 06:05 PM
DE Bench:
95 + Mini 8x3

-First time using bands, and they actually taught me how to stay tight. If ur not tight then ur all over the ****ing place when you un-rack it, learned that the first set when i just had bands on the bar.

Tri-extensions: Straight bar
130x10
140x3x10

-Super slow negative
-Need to build myself a 3 or 4 board so i can get quality tri pressing instead of extensions

BB Row:
145x10
155x3x10

Military Press:
95x3x10

Side Lateral Machine:
55x3x10
DS: 45, 35

So overall im going to have sex with bands every DE day. BUT i need to get my accessories figured out as far as my high intensity/low volume and low intensity/high volume exercises should go.

SecondSucks
12-28-2009, 05:04 PM
Straight Bar Box Squats:
barx10
135x5
185x5
225x3
275x1
300x1
325x3x1

-10lb. PR
-Belt was a lil tight and i didnt have my screw driver in my gym bag to change it, but it wasnt much of an issue.

SLDL:
245x2x6

-Lower back pump was almost unbearable switched to lying leg curls then.
-Was going to be 4x6

Leg Curls:
110x2x6

45 Degree Back Ext:
bwx2x15

Ab Pull-Downs:
90x12
100x2x12

SecondSucks
12-29-2009, 05:26 PM
Reg. Bench:
Barx10
95x8
135x5
165x3
185x3
205x3

+5lb. PR

-Went for 210x3, brought it down and it set weird in my left lat so only did one rep. Fairly certain i can get it next time for 3.

JM Press:
135x4x6

BB Rows:
175x3x5

Lat PD: DD Wide Bar
170x10
180x10
200x3x10

-Was feeling it tonight on these, nice contraction and stretch.

HS Shrugs:
3 plates x12
4 plates x12
4 plates and 25 x12
5 plates and 25 x12

Bi Work

teeroy
12-29-2009, 06:14 PM
DE Bench:
95 + Mini 8x3

-First time using bands, and they actually taught me how to stay tight. If ur not tight then ur all over the ****ing place when you un-rack it, learned that the first set when i just had bands on the bar.

Tri-extensions: Straight bar
130x10
140x3x10

-Super slow negative
-Need to build myself a 3 or 4 board so i can get quality tri pressing instead of extensions

BB Row:
145x10
155x3x10

Military Press:
95x3x10

Side Lateral Machine:
55x3x10
DS: 45, 35

So overall im going to have sex with bands every DE day. BUT i need to get my accessories figured out as far as my high intensity/low volume and low intensity/high volume exercises should go.

LOL, I did bands for the first time a few weeks ago too and was the same way. Unracked it and was like "whoa, nelly" as my arms were going back and forth. I love the bands too but for bench I'm going to go in 3 week cycles bands/chains/pause on my DE days. For my box squat DE days I think I'm going to just use bands every week until I feel way overtrained or I'm clearly plateauing.

SecondSucks
12-29-2009, 10:08 PM
LOL, I did bands for the first time a few weeks ago too and was the same way. Unracked it and was like "whoa, nelly" as my arms were going back and forth. I love the bands too but for bench I'm going to go in 3 week cycles bands/chains/pause on my DE days. For my box squat DE days I think I'm going to just use bands every week until I feel way overtrained or I'm clearly plateauing.

I'm giving bands a try for DE squats for the first time this week. Following the band cycle set out by Tate.

Regular Training Phase (or Strength Speed):
Week 1: 47% (RG Band) 8 sets of 2
Week 2: 51% (RG Band) 8 sets of 2
Week 3: 53% (RG band) 8 sets of 2

The RG band for me is the Light band so ~140lbs. on top.

teeroy
12-29-2009, 10:28 PM
Cool. That is pretty much what I am doing on bench except 49%, 51%, 53%.

The first week I did band squats my lower back and hammies were sore for days so it definitely hit some weak spots for me. The second week my back was sore after set 5 but recovered pretty quickly after I was done squatting. I do doubled mini bands and don't know what the tension is at the top on the squat. On bench it is 90lbs so it has to be more on the squat since the stretch is longer.

Gonna do some band deadlifts tomorrow for the first time. :evillaugh:

SecondSucks
12-30-2009, 05:31 PM
So my lower back was still a lil shot from Monday since i have to shorten this week up since New Years and vacation next week. Had a guy working in with me so i thought i'd be stuck with straight weight tonight but he actually only worked up to 195 so was still warming up.

Box Squats:
barx10
95x8
135x5
155x3
185x3
195x2

145 +Light 8x2

~140lbs up top.

-Speed was good even w/ lower back alil sore/tight.

Lying Leg Curls:
70x3x12

Ab Pull-downs:
100x4x12

SecondSucks
12-31-2009, 02:26 PM
So i didnt realize the gym closed at 3 today, but i still assumed they closed early so im glad i actually went early. Got there at 2:30 damnit. I dnt get the point in having an access card to the gym if you dont allow access to it. /rant

DE Bench:
barx10
95x5
135x5

105 + Mini 8x3

DB Bench:
60x20

And thats about all i had time to do today. Oh well, this week has be beat up pretty bad with 4 days straight of training. Since i'll be without a gym for the beginning of the week i may just skip ME lifts and just do DE later on in the week.

SecondSucks
01-07-2010, 07:23 PM
Back from Miami and 100%. Lots of great food and football, was going to go in today to the gym and do a DE/RE session but we're snowed in so i'll hit it up tomorrow. Also got my supps from AtLargeNutrition over the weekend so looking forward to see how things go.

SecondSucks
01-08-2010, 05:58 PM
DE Bench:
barx10
95x10
145x10

105 + Doubled minis
PoR: 8x3
Thumb Knuckle on Smooth: 5x3

DD Pull-Down:
180x10
200x10
210x3x8

Seated Rows:
200x3x8

HS Chest:
2 plates + 25 4x6

SS w/

Machine Side Laterals:
60x4x8

Ran through a dropset with the HS and Side lats on last set

Rope Tri-PD:
90x10
110x2x10

Today was really just a day to get my swole on after the layoff. Traps/Arms/Abs tomorrow possibly.

SecondSucks
01-11-2010, 05:57 PM
Awesome day.

Box Squats:
135x5
205x5
245x3
275x2
315x1
335x1
350x3x1

-Awesome day, I prob. could have hit a higher weight for a single but that would have been it and i wouldnt have gotten my 3-5 in at 90+%

Reverse Hyper:
BWx10
10x2x10

-This hypers set up weird and doesnt allow you to bring your legs underneath you. And the owner also has some sort of tubing attached to it so ppl aren't ******ed and swing it up and let it crash back down on their legs.

Leg Curls:
120x3x5

Pull-Down Abs:
100x10
110x2x10

SecondSucks
01-12-2010, 06:29 PM
Beastin.

BB Bench:
barx10
135x8
155x8
185x5
205x3
215x1
225x1
235x1

-Another awesome day. +10lb. PR from this past summer.
-Going to focus on building chest/shoulder strength as my weakness is right in the transition area from the press to lockout.

JM Press:
155x4x5

DD Pulldown:
200x8
210x3x8

Rope PD:
120x2x10
130x10

HS Shrugs:
4 plates x 10
+35s x2x10

Curls

SecondSucks
01-14-2010, 12:36 PM
DE Squats:
barx10
135x5
185x5
135 + Lights x2x2

185 + Lights 8x2

Reverse Hypers:
35lbs. + band tension 3x8

Ab Pulldowns:
90x10
100x10
110x10

-So i acutally got the band tension right this time. I used one DB last time so the tension was off. Used two today and could tell a big difference.

SecondSucks
01-15-2010, 07:27 PM
DE Bench:
barx10
135x8
155x8

105 + Doubled Mini's
8x3 (Normal grip)
4x3 (Close Grip)
4x3 (Wide Grip)

HS Chest:
2 plates 'n 25 x8
2 plates 'n 35 x2x8

Military Press:
95x10
115x3x5
135x5

Face Pulls:
90x3x10

Rear Delts:
100x3x10

Flyes:
25x3x10

Side Laterals:
60x3x10

-Lots of volume today. Think i've figured ME days will be heavy back/tri, and my DE days will be chest/shoulders
__________________

SecondSucks
01-23-2010, 07:35 PM
Two workouts at the gym and one rugby practice. Solid week training wise. Diet was meh, not very consistent but it'll work.

SecondSucks
01-24-2010, 02:30 PM
Ballin!!!

Box Squats:
135x3
185x3
225x3
275x1
315x1
345x1
365x3x1

-Everything felt light as **** on my back, someone brought in a nice homemade box so that made me happy, i think once i had everything set up it was prob. about ~15in. Was going to measure but didnt have the tape in my bag.

-Power rack is narrow though so its hard to get my hands comfortable but i did what i could.

45 Back Ext:
BWx10
25x2x10

Pull-down Abz:
110x3x10

SecondSucks
01-25-2010, 04:12 PM
Wow i really need to start other ME Bench exercises.

BB Bench:
95x10
135x5
165x5
185x5
205x3
220x3

JM Press:
135x8
145x3x8

-Felt harder than last times 155, but i fixed my wrists straight to actually do it right.

CS Rows:
3 plates x2x8
+10 x10

Rope PD:
120x3x10

SS/

High face Pulls:
150x3x12

DD Pull-Down:
180x2x10
190x12

Shrugs:
225x10
315x10
335x2x10

KoSh
01-25-2010, 06:37 PM
Hey man, some nice work going on in here. I'm thinking about purchasing bands, but I'm not sure my gym will like me. They already give me a dirty look for using boards ;)

SecondSucks
01-26-2010, 08:37 AM
Haha thanks man, yeah i havent used bands yet in the gym back up here at school so tomorrow and friday should be pretty interesting so see all the people that are like "WTF is he doing? :confused: "

SecondSucks
01-27-2010, 05:01 PM
So i've made the decision that i'm going to take off my DE squat days for now. Training 6 days a week will catch up to me so im not going to try and push it. I have rugby practice 2 times a week in which we do running/pylos/corework so i'll still be getting in speed and agility when it comes to the lower body and then ME on Sundays. I think everything will work out well for now, maybe once the season gets rolling and i've adjusted to the work capacity then i'll see about incorporating DE squats in again but for now they're out or i could try doing DE Squats and Bench on the same day but that would be total hell IMO and maybe more bad than good.

Sunday: ME Squats
Monday: ME Bench
Tuesday: Rugby
Wednesday: Off
Thursday: Rugby
Friday: DE Bench
Saturday: Off

SecondSucks
01-29-2010, 04:42 PM
Bench:
barx10
95x10
135x8
155x8

95 + Doubled Mini's x3
105 + Double Mini's 8x3
"" Thumb Knuckle on the smooth 4x3
"" Really wide index on ring 2x3

-I'm going to up the bar weight 5-10lbs. next week.

DB Bench:
70x3x8

Military Press:
95x8
115x4x5

Flyes:
30x3x10

Cable Upright rows FST-7ish:
110x7x12

SecondSucks
02-01-2010, 04:22 PM
CG to 2 board:
135x10
145x10
165x5
185x3
225x3
235x3
135x15

-Fuuuu, i think i jumped too much in weight from 185-225, 185 felt super easy so i thought what the hell. Need more carbs pre-workout too, all i had was 2 tortillas.
-Index on the smooth.

CS Rows:
3 plates x8
+10 x8
+5 x8

Lat PD:
180x8
190x2x8
D/S 140x6

JM Press:
135x10
145x3x8

W/G Cable Rows:
180x10
200x2x10

Big 'Ol Dropset of Rope Pushdowns:
XXXXX

SecondSucks
02-03-2010, 05:55 PM
Extensive warm-up since some guy was doing some gay like circuit of deadlifts, bicep curls, and shoulder presses.

Warm-up:
Back Ext:
bwx3x12
Cable rows:
3x8
Lat PD:
3x12
Curls:
3x8

Pulling:
135x5
225x5
275x3
315x1
365x1
405x1
-Felt awesome for not DL'n for 3-4 months.
455x0

-Got it to my knees. Getting it next cycle.

Pull-Throughs:
150x3x12

Back Ext:
25x3x12

SecondSucks
02-06-2010, 02:45 PM
Bench:
Barx10
95x10
135x10
155x5

115 + Doubled Mini's 8x3 PoR
Thumb knuckle on smooth 3x3

DB Bench:
70x3x8

Military Press:
120x4x5

Side Lat:
25x3x12

Curls

SecondSucks
02-08-2010, 06:01 PM
ME Bench 2/8

2 Board:
barx10
95x10
135x10
165x8
185x3
205x1
225x1
245x1
255x1

-Was a grinder ~1" off the board for about 2 sec. but pushed through it and it flew up towards the top.

CS Rows:
3 plates +10 x4x6
2 plates x12

DD Pulldown:
170x4x8

CG Bench:
135x12
155x10
165x3x8

Curls

Tri Rope PD:
120x3x12

-Solid day i would say, everything felt good, was alil on the edge of time to eat again before i went and hit the gym, so stomach was rather empty.

SecondSucks
02-10-2010, 05:43 PM
Legs were at ~80% from rugby last night, all this conditioning is kicking my ass but i'm just gunna stick it out with ME lower on Wed. and just adapt to it. If I start digressing i'll just switch my ME lower and upper days and see what happens.

Free Squats: Belt only
135x6
185x6
225x5
275x3
315x1
345x1
345x2x2

-Goal within the next month is 350x5

PD Abs:
90x10
110x3x10

Back Ext:
bwx12
35x2x10

SecondSucks
02-15-2010, 05:41 PM
ME Bench 2/15

Bad Day

Bench:
barx10
95x10
135x10
163x5
185x5
205x3
225x1 :mad:

Lat PD:
160x10
180x3x10

CG PD:
160x3x10

C/S Rows:
3 plates +10 4x6

CG Bench:
170x3x8

Rope PD:
120x3x12
D/S 85x???

SecondSucks
02-17-2010, 04:51 PM
ME Squats 2/17

Box Squats:
135x5
185x5
225x3
275x1
315x1
335x1
365x1
345x1

-Actually quite happy with today even though a couple weeks ago i hit 365x3x1. If i can still hit previous weights but maybe not as many sets, in between rugby practices then im going to count it as progress, or at least not digressing. Hopefully next couple weeks i can get back to 365x3x1 if not more.

Pull Throughs:
140x12
150x2x12

Ab PD:
100x3x12
110x??

KGM
02-18-2010, 06:04 AM
If i can still hit previous weights but maybe not as many sets, in between rugby practices then im going to count it as progress, or at least not digressing.

Solid thinking IMO. Rugby practices can be intense and the extra stress about worrying about your lifts would not be good so PROPS for the mental outlook. I would take it easy and like you suggested most try and maintain.

SecondSucks
02-21-2010, 05:23 PM
DE Bench 2/20

Straight Weight:
135x8x3

165x3x8

Side Laterals:
25x3x12

Curls

Lifting hungover sucks lol

SecondSucks
02-25-2010, 01:52 PM
This weeks just been more of a deload/hypertrophy week. Just wasn't motivated to smash heavy weights. Next two weeks are gunna be busy with midterms so i may not post up many workouts.