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RalphL
04-27-2010, 03:47 PM
Alright I'm new to Westside training so I figured I'd start this log and get some advice. I have one meet under my belt and I plan on competing at the New Jersey USAPL championships July 30th.

Sunday's training:
DE Bench
135lbs 8x3

Cross Body DB extensions
20lbsx15
25lbsx15x2
20lbsx15

Incline DB Press
50lbsx15x2
50lbsx12x2

Pull Ups
+10lbs- 12,10,10
BW-11,8

DB Shrugs
60lbsx20
75lbsx15x2

jogging/walking intervals for 1 mile

RalphL
04-27-2010, 03:50 PM
Today's training-
ME Lower

Below Parallel Box Squat
135x5
225x3
275x1
315x1
335x1
365x0
365x1

Romanian Deadlift
135x8
225x6
275x6x2

Back Extensions
BW x12
10lbsx12x2

Leg raises 15x3

light stretching

RalphL
04-29-2010, 07:04 PM
ME Upper
CG Bench
bar x20
95x5
235x5
155x1
185x1
225x1
245x1
255x1

JM Press
95x8
135x5
155x5 2 sets

3 sets face pulls

DB Rows
50x15
70x15
80x15
90x12

broceps

RalphL
04-30-2010, 04:10 PM
DE Lower
Speed box squat
230lbs x10 doubles

Speed Pulls
300lbs x5 doubles- I was supposed to do singles, but I did doubles by accident...what ever

arched back GMs
115lbs x6
115lbs x8 2 sets

2 sets db lunges

standing cable crunch x5

took it light on the GMs since my hammies were still pretty sore from tuesday and the past 2 weeks i have done a whole lot of volume.

Liftersize
04-30-2010, 06:02 PM
cant wait to see your deadlift routine. 500 @185 is no joke.

RalphL
05-02-2010, 03:00 PM
DE Bench
135lbs 8x3

Cross Body DB extensions
15lbsx20
20lbsx20
20lbsx15- elbow started bothering me, so I stopped

DB Bench-brought the weight down as low as I could on these
50lbsx20
65lbsx12,11,12
50lbsx20

Lat Pull Downs x5

Richshaw shrugs
1 plate x15
1 plate +25lbs 2 sets of 12

RalphL
05-02-2010, 03:11 PM
cant wait to see your deadlift routine. 500 @185 is no joke.

I dont have a set routine that I use for deadlifts yet. I plan on cycling low pin pulls, defecit pulls and maybe some bands for ME work. For assistance I do lunges, 1 arm rows, and RDLs.

RalphL
05-04-2010, 02:41 PM
ME Lower
foam rolling/dynamic warm ups/light stretching

Sumo Deadlift (opposite stance, first time doing them)
135x5
225x3
315x1
385x1
405x1
425x1
435x1

Romanian Deadlift
135x8
225x8 2 sets

Back Extension
BW x12
+10lbs x12
+25lbs x15

Reverse Ab Board Crunch 12 x3
2 sets side bends

10 minutes on the elliptical

Last week in my school gym. Fortunately I get to lift in a hard core gym this summer

RalphL
05-06-2010, 12:55 PM
ME Upper
Jump rope warm up, push ups, light rope pushdowns
Incline bench-
bar x10
95x5
135x5
185x1
195x1
205x1
215x1
220x1
185x3

JM Press
95x5
135x5
155x5
185x3

3 sets facepulls

DB Row
60x12
75x12
85x12
95x12

Broceps

10 minutes on the stair master

RalphL
05-07-2010, 03:51 PM
DE Lower

Box Squat- I think I'm going to use my box squat 1rm next time instead of my free squat. these felt a bit on the heavy side
10 doubles @250lbs

Speed Deadlift
7 singles @300lbs

Arched back GMs
135lbsx8 2 sets- adductors started bothering me...didnt want to aggravate them so I stopped

Leg Press
3x15

Standing Cable Abs x4

Calf Press

RalphL
05-10-2010, 12:39 PM
Switched around my schedule for the week.
ME Upper

Floor Press
bar x 10
95x5
135x3
155x2
185x2
205x2
225x2
235x2
250x2
260x1 -missed the second one

JM Press- Fat bar...not sure the weight so I assumed 45lbs
105lbs x8
135x5
155x5
185x4 2 sets

DB Rear Delt Fly- Seated
15lbs x15
20lbs x15 2 sets

DB Row
55lbs x15
65lbs x15
80lbs x15
90lbs x20

Scott Curl x3
DB Curl x2
Hammer curl x1
Shrugs x1