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Sirtificate
08-09-2012, 08:33 PM
Horrible at titles but whatever. Going to give a little back story. My best lifts are from when I was 17-18 with a 300 bench 370 Deadlift (I believe) and 380 squat at around 225.

Now that was 4 years ago and I quit lifting because I didn't have the dedication to work as a landscaper 10-12 a day and lift. Now I still work labor but am finding the time and its going great. Been lifting solid for the last 6 months or so and my lifts are now a 275 Bench 350 deadlift (havn't maxed lately and did this for 6 singles a month ago) and a weak 285 squat. I missed 340 on the squat but that was about 3 months ago. 275x5 was my last set and it was pretty damn easy. Squat normally jumps easy so i've been working on the deads more. But that will change. I now weigh 185 and cutting 5-10 more lbs.


Second week of westside and i'm loving the program so far. Please tell me anything I should tweak/doing wrong. People have mixed emotions about when they put the volume/intensity tricep work. I'm starting with intense on DE and volume on ME and will switch if it isn't working for me. All PR are since I got back into again because I don't feel like going through pages of lifts. And here it is


DE Bench:
8x3 115 + 35-40 lb chains

Seated Military: Would like to do standing but my garage ceiling is too low... sucks Maybe try knealing?
45x8
95x8
120x8
130x8 +5 pr

Rack presses LV 8 on cage (upper arm is parallel to floor, my sticking point)
115x5
165x5
195x5
195+35-40lbs chains x5 +10 Pr and the chains but went light last time

Would like to do board presses instead but would like a partner to help spot so I'm doing these instead. Do you normally let weight just touch the rack or do you let the whole weight rest then press?

DB rows:
20x8
40x8
60x8
75x8 +5 PR

Good day for being hung over

Bako Lifter
08-09-2012, 08:54 PM
I wouldn't kneel haha. Just do them seated.

Doesn't seem like 4 years, I definitely remember you being one of the guys who were in my journal a lot.

Sirtificate
08-09-2012, 09:01 PM
Thanks Bako, I'm gonna stay with the seated. I was always had a little personal competition against you, its a compliment. I'm coming for that bench of yours so don't start slacking like I did!

Coke
08-10-2012, 10:26 AM
Great seeing you back at it man, let's do this!

J L S
08-11-2012, 10:18 AM
like your first day, you can do z presses or zydrunas presses. I have been doing them as of late and they are awesome


http://www.youtube.com/watch?v=H-aVx-SBLIs

like that but obviously with a normal bar and for higher reps! just an option! as for the mixed emotions on tricep work, try both! see which way works best!

Sirtificate
08-11-2012, 02:40 PM
Thank you coke and JLS. I read your comment about the Z presses but didn't see that video for some reason. I went and looked them up when I should have just waited! Thank you though. In a couple of weeks the seated mili's will stall and i'm going to switch to these. Thanks for the support!

Today I was trying to get a fire under my ass but the ME squat was a little dissapointing. On another note I need to stop drinking. I've been bud free for about a couple weeks and its hard to get to sleep :-/. Especially since i'm not working much right now.

ME Lower

Box squat (parallel): Chains~40lbs
45x8
135x3
185x3
225+chainsx3
275+chainsx2 PR I guess

didn't use good judgment on what I could do. I stopped at 2 but barely made that. Was hoping to get 3 then go to 295 for 3. Since I was mad at myself I didn't want to stop squating. I went to closed stance squats, wasn't suppose to do these today but really liked them. Since I only squat heavy every other week do you think it would be alright to atleast try these out? the top of my squat is weak.

Closed Stance squats
135x8
185x8
225x8

Goodmornings
45x8
95x8
135x8
145x8 +10 PR
Not very advanced at these and still working on form... if you have pointers i'm all ears

DB side bends
60x8
60x8

Over all not a bad day for how I felt. The ME squats and the metal music blasting pissed me off a little and gave me a little energy.

Coke
08-11-2012, 03:34 PM
On the mark dude, that's the best we all can do.

Sirtificate
08-11-2012, 05:25 PM
Thanks coke. Next time i'm getting the 275 and chains for 3 and probably a set at 255 and chains as well. Only one way to fix your squat when you've been out of the squating game and thats to squat!

Ran A mile today as well. Didn't time it but my pace was pretty good especially for squating today.

J L S
08-11-2012, 05:39 PM
good looking session, With your max effort movement as you said the judgement you got quite wrong but that will come all in good time and the longer you use the system the better you will get at knowing what youre capable of, take smaller jumps working up... you could have gone something like this (just for examples sake)

bar x lots
95 x 5
135 x 5
155 x 3
175 x 3
200 x 3
225 x 3
255 x 3
275 x 3

15-20lb jumps, obviously it differs as you get stronger, for example someone working upto a 900lb box squat could take over 60lb jumps and still kick ass haha, heavy is relative but doing it that way you are getting more quality sets in and thats how you build muscle, re-inforce good technique and obv build strength. As for the close stance squats you could use them as a max effort exercise or use them for higher reps after like you did today! Last but not least with the good mornings think about pushing your hips back and legs straight as you can, dont just bend over, fire that ass backwards like a hinge and snap through at the top of the movement, will build loads of posterior strength! I know theres alot to take in there but I remember seeing you post about how to use westside so wanna help you out as much as possible, not being a critical dousche ha! good work bro! will be cool to see how you progress over time!

Bako Lifter
08-11-2012, 07:45 PM
Those are heavy ass squats for being out of the game for so long.

Sirtificate
08-12-2012, 07:07 PM
Bako, coke and jls thanks for the support.

Jls - i really appreciate your help. Another good detailed post helping me a ton. I figure smaller jumps but i didn't t hink quite so much. I will do this and save the cs squats for a max lift atleast till i get the routine down. Thanks for the pointers on gms


I'm going to start taking videos for form critique if you guys don't mind. :p especially gms

Sirtificate
08-13-2012, 03:44 PM
ME Day today. Thought I did better on the jumps. Let me know if it could be better. I also took a page from Bako's journal for the ME day today... wide grip paused bench, I'm weak off the chest.

ME - Paused wide grip BP (Ring finger on ring, Is this about right?)
45x10
95x3
135x3
155x3
175x3
195x3
205x3
215x3 Have a video but i'm going to wait till my girl finds the cord to post it

Pullups (chins?) hands facing toward me forgive my ignorance
+10 4x8

Skullcrushers (all weight is the weight added to a curl bar)
C.B. x 8
35x8
55x8

Lying Rear delt flies (Rear delts are a big weak point of mine)

5's x 10
10's x 10
10's x 10

I thought today went pretty swell. Finally curbing my drinking a bit which is giving me a lot more energy.

J L S
08-13-2012, 04:21 PM
jumps are ten times better there! thats how to build some strength conjugate/WS Style! nice looking day for sure, all bases covered!

Coke
08-13-2012, 05:46 PM
Doing well man, workout is solid.

Sirtificate
08-14-2012, 04:10 PM
Thanks guys! Love the help.

Today I ran with a buddy. Just 5 Hard sprints (100M) then a jog the straights walk the corners deal for a mile. I won all the sprints :-) I'm pretty surprised at how my recent weight loss has helped with my speed and vertical jump. I'm Damn close to touching rim on a 10' hoop and i've never been able to. And i've never beat this kid in a race in my life either.

Sirtificate
08-15-2012, 03:21 PM
DE squats
135+chains 10x2

RDL-D.O. grip
95x8
140x8
170x8
190x8

Hanging leg raises
3x8
- Why did I feel a weird stretch/pop in my lower back? It didn't hurt at all and I don't believe I injured myself. It felt like something was moving. The RDL's were done with good form and it really isn't that heavy right now. Just scary because I had a couple bad lower back injuries when I was younger not lifting weights... just lifting heavy stuff wrong. I'm probably just going to switch this out for something

BB Curls for the girls
55x8
85x8

Good day overall I thought. Speed on the squats was pretty good

Edit: Can I get advice on a foam roller? Are the $15-20 ones from walmart/dicks ok? I'm pretty broke so I really can't afford one more than that.

J L S
08-15-2012, 04:02 PM
nice work dude, wouldnt sweat the leg raises, probably just scar tissue, theyre actually pretty good for stretching out your lower back I find. Foam roller is a foam roller! they all do the same thing, people use bits of PVC pipe ha!

Coke
08-15-2012, 04:07 PM
Awesome day with the running, fine workout as well bro.

Sirtificate
08-15-2012, 08:40 PM
JLS - Thanks for reading and thanks for always answering my questions. I thought all foam rollers were created equal (I know not equal I notice there are different kinds) but I didn't want to buy one and find it junk.

Coke - Thanks Bro!

Buccos1
08-16-2012, 06:49 AM
Good work! I have two GoFit foam rollers (red). It's decent and has really helped iron some things out. The first one I got warped a little from me storing it in a cool/damp basement. Bought the same exact one and haven't had a problem like that with it since.

Sirtificate
08-17-2012, 07:57 PM
Thanks Buccos, when I get one i'll make sure to keep it in my room. Thanks for stopping by.

DE bench
8x3 115 +chains


Military
45x8
95x8
120x8
135x6 I'm a slacker, I'll get it next time for 8

Pin presses
115x5
165x5
205+1chainx5
215+2chainsx4

DB Rows
20x8
40x8
60x8
70x8
80x8 PR

Pretty good day for once again, being hung over and not having much energy.

Bako Lifter
08-17-2012, 08:16 PM
Dang dude, never would guess you're just getting back Into it. Strong millies.

Kong
08-17-2012, 08:44 PM
Putting up some decent numbers in here mate!

Sirtificate
08-17-2012, 10:33 PM
Dang dude, never would guess you're just getting back Into it. Strong millies.

Thanks Bako. I worked a job where I carried a lot big ladders and walking planks and i think that really helped me keep my strength. I Wish the mili's were higher but thanks!

Kong - Thanks brother, love the encouragement!

Sirtificate
08-18-2012, 03:37 PM
Today was sprinting in the rain! haha
Just a warm up and then 6 x 100 and warm down. Really trying to practice on form. Maybe somebody more knowledge able can give me pointers or info to read?

Here is that video I promised of the ME Wide grip paused. The pause seemed longer when your holding the weight. I think I need a longer pause. Seemed a little too easy as well. Should've gone to two plates but I have never benched that wide and got a little nervous.

http://youtu.be/w7INxeQOdNM 215x3

Edit: sorry about the waste of time before and after the video. I am not used to Apple computers, i'll have my girlfriend show me how to edit for tomorrow's ME Rack pulls.

Any comments and pointers on form are very welcome! Just don't make fun of my twig arms!:smoke:

Coke
08-18-2012, 04:58 PM
Good job on the bench.

Sirtificate
08-19-2012, 02:58 PM
Thanks coke! Appreciate you stopping in.

ME Rack pulls Pin 1 (an Inch or so below knees)
45x10
115x5
165x3
215x3
265x3
305x3
330x3
345x3
360x1
Haven't done a lot of these but I liked them. Stopped at 360x1 because I couldn't get another with good form

Goodmornings
45x8
95x8
135x8
150x8

I have a video of the 150x8 I will post later. I think form is a little off. Never had anybody teach me these and first time video taping them so I'm not too upset. But my upper back rounds a little more than I thought. My lower back is good until I hit a certain depth. I could have kept the lower back a little straighter just didn't know it was rounding... Thats why you tape these things I guess.

Sigh...
GHR's - I have to cheat :-( should I give them up for another hammy exercise or try to build this exercise up?
BWx5
BWx5

Planks and grip work to finish off the day. My back feels like a beast! Even if the numbers say otherwise haha

Bako Lifter
08-19-2012, 06:24 PM
I'm under the impression (just from hear say, no personal experience) that ghrs with poor form can be dangerous. Not sure if its true though, but there is a large load placed on sensitive body parts that I could see getting tweaked/pulled if something goes even a little wrong.

Sirtificate
08-19-2012, 09:38 PM
I'm under the impression (just from hear say, no personal experience) that ghrs with poor form can be dangerous. Not sure if its true though, but there is a large load placed on sensitive body parts that I could see getting tweaked/pulled if something goes even a little wrong.

Thanks Bako, I will come back to these when I am capable. Makes me feel like a whimp. I am not one to let my ego get the better of me though. My cut is damn near over and am going to start hitting those hammy's hard and slowly up the calories.

For some reason the hammy's lost the most strength on my time off. Last time around my hams grew like crazy with RDL's and never even did Goodmornings. I want to get my post chain to become my strong link instead of the weak link.

Coke
08-20-2012, 11:03 AM
My back feels like a beast!

That's what fine pulling does for you, liking the session.

J L S
08-20-2012, 02:36 PM
nice work lately man! strong militaries the other day!

Sirtificate
08-21-2012, 10:16 PM
Thanks fellas

Me incline
165/3
185chains/2
195 chains/2
205 chains/2/
215 chains/ fail

Pull up s
+10 2/8
+10 6,7
2 sets of skulls, rear flies and curl s

Bako Lifter
08-22-2012, 12:24 AM
Great inclines man, more than I can handle.

Sirtificate
08-22-2012, 09:12 PM
Thanks bako! I don't think these are staying because my bench is a piece of shit and I don't trust it. It gives a little on anything on 200. Maybe put them in for shoulder volume to replace mili's and other overhead presses.

Today I ran a mile and a half for 12:28 which i'm pretty happy with. 3/4 mile was 6:08 so my pace was pretty good I think. I felt like I could have kept going. On another note my knees feel like they are a little stressed so I will probably just do sprints on grass instead of longer jogs on a black top track.

J L S
08-23-2012, 03:54 AM
strong inclines!

Coke
08-23-2012, 09:37 AM
Today I ran a mile and a half for 12:28 which i'm pretty happy with.

Very nice with that man, the lifting is ace too.

Sirtificate
08-24-2012, 08:41 AM
Thanks guys. Appreciate it as always. Want to know your opinions on how to deload. I hear to keep the same rep/sets but keep weight at 60%? I have only done westside for about 3 weeks but have been lifting heavy for about 4 months heavy without a break. Still feeling fine but don't want to get stuck in a rut.

DE squat
140+chains 10x2

RDLs
115x8
155x8
185x8
205x8

Abs

Kong
08-24-2012, 08:56 AM
Lookin good in here mate. I usually deload with 2 sets of 5 at 60% of my 1RM on main lifts and do 2 sets of 15 not to failure on the secondary lifts.

Coke
08-24-2012, 09:20 AM
You got the right idea, just go lighter with the weights while deloading.

J L S
09-03-2012, 02:24 PM
yep, the fella's above are correct! just use less weight and drop the volume too. Could also utilise more BW Movements too as opposed to barbell/dumbell.

Sirtificate
09-12-2012, 05:55 PM
Thanks guys. I deloaded and have been lifting hard, just have not been posting.

Me decline
45x10
95x5
135x3
155+chainsx3
185+cx3
205+chx3
220+chx3
230+chx3
240+chx3

Pin presses lv9
135x5
165+chx3
195+chx3
220+chx3
230+chx3

Pull up s neutral grip
8,8,4,4

3 sets of Curls and side raises

J L S
09-13-2012, 02:22 PM
nice work man, strong benching!

Coke
09-13-2012, 06:47 PM
Props on the pressing sets and all.

Sirtificate
09-26-2012, 06:04 PM
thanks fellas. Havn't been posting like i said before but still been lifting good. Not sure on how the bodyweight is doing because I haven't been by a scale.

DE bench = 55% chains =30
warm up
9x3 130+chs

Seated OHP
45x8
95x8
120x8
140x8 +5 PR

DB rows
25x6
50x6
70x6
85x6

I switched volume day over to DE day awhile back and like it much better. I skipped skullcrushers today because I had to take the rack apart and move all the weights. Standing OHP here I come!

Coke
09-29-2012, 03:09 AM
Not sure on how the bodyweight is doing because I haven't been by a scale

The actual bodyweight is low priority for me as well more often than not...can't go wrong with consistent lifts. Just keep on it like you've been doing.

Sirtificate
09-30-2012, 07:21 PM
I agree coke, just don't want to get too chunky.

Today I set up the weights and was a little short on time. Also didn't bring the chains

ME cgbp
warm up
170x3
205x3
235x3
250x2 failed the third

nuetral grip pullups
(7,7,7,4) I was pooped on the last set. I suck with this grip

3 sets of side raises and had to go

J L S
10-01-2012, 02:25 PM
nice work buddy! keep it going

Sirtificate
10-04-2012, 05:39 PM
Thanks Jay. You've helped me alot with this westside stuff. I'm still learning but i'd be alot more lost without your help.

I don't bring my notebook home so its hard to remember the lifts, but I think this is what they were yesterday. Also stepped on the scale at 190 so bodyweight is staying steady which is good. I'm trying to stay at this weight.

ME deads off of plates
45x8
95x6
135x5
185x3
225x3
255x3
280x3
300x3
320x3 (+10 PR)
I Ran out of weight and probably should have repeated 320 again or done 310 the set before. I didn't really notice till I got up there. Next time i'll stand on 25's so I have more weight. I moved heavy RDL's to today so I wasn't too worried about it

RDL
135x5
185x5
215x5
235x5

Planks
+25 x failure x 3

I forgot my phone so I couldn't time these today

Coke
10-06-2012, 02:14 AM
Some fine pulling going on Dave.

Sirtificate
10-08-2012, 07:48 PM
Thanks coke! My back has been feeling really good as of late.

Today was DE squat today. Somehow forgot the chains once again


DE squat 165= about 55%
10x2

Speed deads - I feel like i've been flying on these
175 6x1

Goodmornings
45x10
85x10
115x10
135x10

Hanging leg raises
3x10

Shrugs
135x15
175x15

Is this a bad day to add shrugs? I have never consistently done shrugs but thought I might add them. But don't want a weak upper back for ME bench in a couple days. One reason why I only added a couple sets.

I have another question for anybody who feels like answering. How does your decline compare to your regular bench press numbers? And what does it mean if your decline is quite a bit higher? I plan on 265-270 plus 30 in chains for 3 on wednesday. Last time I maxed out on bench was 275x1, so I was just trying to gauge my progress. I know that everbody is a little different but just thought i'd ask.

Coke
10-10-2012, 08:23 PM
Is this a bad day to add shrugs? I have never consistently done shrugs but thought I might add them.

Not a bad idea with the shrugs, have to throw them in where you see fit, tailor this to your own needs...same with the declines, you'd be best to experiment with that movement on your own accord.