View Full Version : Nejar's Westside Bastardization

10-26-2002, 02:21 PM
Saturday, DE Squat

Ok, I'm going no pad with my squats as per the advise of many people here. Now, this freking hurt like a mega whore, and it was only 225, so i can hope i can adapt.

I did the standard set of 8 doubles speed, but I did 225 which is too much weight. I have an estimated maximum power of 400-410. So i should have only been doing about 200 lbs. Needless to say I was damn slow because of the excessive weight and the fact that I wasn't used to no pad.

Then some stiff legged, i had a slight bend in me knees, only very slight, (I dunno how you'd keep them completely straight) And pull off 270 for a set of 4. That was good, this was my second time doing em for a long time and the deadlift series of exercises is soemthign i stink at.

Did some ab work, nothing special, and I stupidly forgot to do Reverse Hypers. I HAVE NEVER DONE THAT BEFORE, very stupid of me, but i will never forget an exercise ever again. Now to stretch and go to work, PEACE.

Saturday Fever
10-26-2002, 03:03 PM
Welcome to the Westside. It's a hard lesson to learn, but definitely go for speed over pounds when doing your dynamic work. You may leave the gym feeling like you haven't done enough, but it pays off in the end. Definitely give it a shot with 200, but remember, do your sets in less than a second per rep.

10-30-2002, 08:08 PM
ME Leg Day

Hahha, I said hello to Good morning today, and whew, it was pretty crazy, I had to pad these lifts to do them well, but I did do 250 3X in a set, i matched a personal best i had from a long time ago, so thats pretty darn good. Then, after getting killed doing good mornings I went to pull ups, lol, what a fiasco, I could only pull off 4 in a row for 3 sets no weights, but once i get acclamated I should do better. Then, worked the abs, and the reverse hyper curl thing, so thats cool. Overall good day for me, some new workouts made me feel good, gots mad hw so im goign to finish this post.

Paul Stagg
10-31-2002, 08:50 AM

don't estimate it. On your next planned ME day, work up to a real 1RM, having someone check your form to ensure it's a legal PLing squat.

For your speed box work, start at 50% of that, and wave it up to 60% over 4 weeks. Do that twice, then test the max again, and adjust.

10-31-2002, 08:46 PM
Yeah, normally i do check my max, but i bulked up recently, so i got a lot stronger faster, but i didn't want to take a week off for a max test as my normal style of maxing dictates, then i missing one day here and there, so i didn't want to take a week off, but after this next cycle i will take a true test.

DE bench day
Speed Bench 140,(EGO CHECK HERE) I did do it pretty fast though really worked on my speed

I did a standing tricep extension thing with my barbell, about 80 lbs, 4 reps was my highest

Then some forearm work with 70 lbs, these were done slowly and really worked out my forearms pretty well.

Paul Stagg
11-01-2002, 09:08 AM
I repeat. Test your max.

On your next ME days, just use a squat and a bench press as your ME lift, then complete the rest of the assistance stuff.

It won't hurt your progress one bit, and will allow you to better determine your weights for you speed day, as well as where you weak points might be.

11-01-2002, 02:02 PM
ok uncie paul, ill test my maxes, lol

Paul Stagg
11-01-2002, 02:11 PM
Thank you.

We'll both be better for it.

11-02-2002, 06:34 PM
BTW, those numbers are based on my sets of 3 in bench press and squat, they're estimated based on that scale, but if you think i need to put in a one rep max then i guess it must be done.

DE squat day

went to 200's for double speed, still kinda slow, no padding though, so its alls better. I dunno i need to really improve on this

SLDL's 290, for set of 4

Then i did that leg raises thing off the pull up bar for me abs.

Then, a few sets of REVERSE HYPERS


Paul Stagg
11-03-2002, 05:07 PM
Yes. a 1RM.

Gets you a real set point, and will help you set your percentages and see where your weak points are.

Nice SLDL.

11-05-2002, 11:46 AM
im taking an off week anyway, i haven't had a real one for awhile, and since i started boxing training i decided to take one every two or 3 months. I'll test my maxes on the days i dont feel hungover.

11-06-2002, 05:59 PM
hey uncie paul, thanks for the advice, i maxed out to day at 410, OOOO YEAH, thats right baby, 410 SQUAT, I'm fully confident that 270 will be within the realm of reality if i do it right.

Paul Stagg
11-07-2002, 03:56 PM

11-11-2002, 10:08 PM
ME bench(I maxed 270 on a max test day, forgot to post it)

Did front military press, for only 140 lbs 3 times, front military press is hard for me, and i couldn't think of ne other ME workout for arms

wide grip push ups, unweighted, did sets of 20,

forearm work and some curls

sry cant talk more got HW

11-13-2002, 08:16 PM
ME squat day

Good mornings, 260
Pull ups, Disappointing, I dunno why I'm so bad at these, i think its my grip though, my back doesn't crap out but i let go for me it seems like no reason, like i just let go
Abs, Same deal, tried hanging ab raises but failed, i might choose another ab workout.
Hypers done

Going to go after 270 next week for GM's, im going to stretch, later

11-14-2002, 07:42 PM
DE bench Day

Speeds 140, ok ok, pretty easy
Seated Tri's, 92 lbs
Forearm workout, 75

All in all good day, but now i must rest/stretch, peace

11-14-2002, 07:44 PM
Just popping in, I love the name of this journal.

11-14-2002, 07:55 PM
lol, thx bro

11-18-2002, 08:30 PM
DE squat day, SKIPPED, family came over, had to entertain them

ME Bench day(no spotter sad workout)

170 close grip, 3 times
30 wide push ups in 3 sets
94 pounds of forearm work

11-20-2002, 08:57 PM

Good AM's
260 3X
250 3X
272 3X (imperfect form, not bad, but imperfect)
I don't know what i was thinking, but i decided to go down to 250, then go back up to 270, not sure why i did this but i did

Pull ups, again a huge disappointment

4X for 4 Sets
Hanging leg raise ab workout, not too bad. I didn't keep track because i did a good amount, i think ill make it more structured next week.

Reverse Hypers


11-23-2002, 05:11 PM
DE leg day,(DE arm day was done, but i didn't post it)

250's done speed, I did it no padding, but I found I do better with padding, I think its because the pad raises the bar for me, so I can get my arms under it better.

299 SLDL 4 reps 3 sets

hanging leg raises.

11-25-2002, 07:42 PM
ME Bench day

did 210 wide grip board presses for a set of 3
did 230 for 4 for tricep lockout thing from benchmonster.(Thats what I can do in sets i dunno maybe i just suck ass at them)
PUt that crap away with curls/bi's. Must Stretch, Not good sleep.

Good day for me overall, definetly feeling this workout

12-02-2002, 04:27 PM
ME Bench day

did 220 wide grip board presses for a set of 3
did 235 for 4 for tricep lockout thing from benchmonster.(Thats what I can do in sets i dunno maybe i just suck ass at them)
PUt that crap away with curls/bi's. Must Stretch, Not good sleep.

Good day for me overall, definetly feeling this workout

12-07-2002, 09:23 AM
seated box squats, 320X3
pull ups, 4 reps 3 sets
Hanging ab raises

12-07-2002, 02:59 PM
speed bench 160
seated tri's 92 lbs
grip work

12-09-2002, 02:24 PM

12-09-2002, 08:58 PM
ME bench day(severe lack of sleep)

230 on wide grip board presses
240-250 on tricep lockouts
Bi's and forearm work

12-11-2002, 07:50 PM
342X3seated box squats
170X3 rows
leg raises

12-12-2002, 09:28 PM
Speed Bench, 170
Push Up Dips 10 Bodyweight
grip work, 90 lbs

12-15-2002, 08:18 PM
speed squats well done at 250
Jump Squats (First Time) done with 182 3X4
Abs, Hypers.

12-16-2002, 11:00 PM

205 close gripped X3

Tricep Dips


Our workout was cut short because my lifting partner, suffered an 'injury' so we needed to handle that

12-18-2002, 08:44 PM
ME Squat Day

345X3 seated box squats
180X3 rows
Hanging Abs

I learned a great lesson today that I already knew but never put into practice, speed=more weight

12-19-2002, 08:26 PM

speed bench, 170
Triceps,(I tried using my bands but failed miserable, so lets just put down a 94)
Curls, (mini bands) 80 lbs.

12-21-2002, 11:45 AM
speed squats well done at 250
Jump Squats done with 192X4

had work early cut the rest short, must stretch goodbye

01-03-2003, 10:31 PM

330 with thick green bands (I'm not really sure if they're taught enough, im fairly sure they're as tight as they go)
180 rows
light ab work

DE bench

160 with mini's for speed sets (very good speed)
lol, i used the bar and just used the thick green bands for close grip, it was totally nuts

finally curls, 90 very hard, with mini's

01-08-2003, 07:41 PM
DE legs, (sorry had other workouts didn't post them)

250 with purple bands for speed squats,
200 with jump squats

i managed to do some boxing training after the workout

01-14-2003, 08:24 PM
Again, didn't post workout for a long time

ME arms, 240X3 PR I'm going for 250 then a 300 single later on

Wide grip board presses mini bands, 205

Curls, 95 with mini's

DE squat

250 purple's Speed squats, I got good speed
170 4X3 chest supported rows
Abs, with 116 5X2

01-16-2003, 07:32 PM
ME squat
Basic Squat
370X3 PR!!!!!

Supported Rows

ABS!!! I did these standing crunch things, pretty good workout


01-19-2003, 10:35 AM
I did this a few days ago didn't get to post it

Speed bench, unbanded, 165 lbs
good speed, the bar at my school is hard for me to control

dumbbell benches with 50lbsX10 for 3 sets

I did one armed curls with 40 lb dumbbells
3 reps for 3 sets

01-20-2003, 11:34 AM
keep up the great work man :)

01-22-2003, 07:03 PM
ME arm DAY

MAn i started out REALLY bad, but I managed to hit 245 thrice in the end. I don't want to even remember how bad I did. ALL i know is that I really need to warm up more than I do now.

Then I cut it short because I wasn't feeling up to the challenge

140 Green Banded 4 times for 3 sets.

01-23-2003, 08:18 PM
damn it someone post here.

Paul Stagg
01-24-2003, 07:35 AM
ME Arms?

Damn good work on the squat PR

01-24-2003, 07:52 AM
Good Work Nejar!!!

01-25-2003, 06:48 AM
I did the DE squat day on Wednesday, DE bench day on Friday

For DE squats

250 purple bands, speed squats, decent speed, im having trouble doing the bands really fast because of a lack of control

SLDL 250 5 reps of 2 sets

Leg raises for ABS

Reverse Hypers

*This workout wasn't too good because I put a boxing workout before I hit the weights.

01-25-2003, 06:51 AM
DE bench day

175 for speed bench. Speed wasn't good, I just don't lift too good for school don't ask why. Interestingly, my friend put in his own input that I haven't thought of for awhile. TIME of day, I usually lift around 7PM, but that day I lifted 1:30 PM. SO who knows? Usually I powernap before I lift too, so that probably affected me.

I did some db benching with 50X10 for 4 sets

Then I wrestled/drilled with my friend.

01-27-2003, 08:09 PM
DAMN IT, my shoulder hurts like a bitch, before i just thought it was soreness but now its not going away, neone have a rehab program i can do?

02-05-2003, 08:00 PM
Shoulder recovery begins:

Shrugs 225X3. 295X3(badly done), 275X3

Military Press 100X4, 120X4,130X4

Yeah it was pretty short, but I haven't lifted in awhile and I'm still sick kinda. I think I could have put more intensity into it. So tomorrow I'll put some more in.

02-10-2003, 08:34 PM
I was sik during the week, yes i know lovely timing, anyway back to lifting

I first working out my fingers with the 25 lb plate

Then I

Military Press 140X3, 150X3, 155X3

Curls, 94X3 light bands, I did 2 sets of these

Shrugs, 240X3, 300X3, 300X3, 230X3

02-11-2003, 03:08 AM
"I first working out my fingers with the 25 lb plate"

What exactly do you do to workout your fingers, and why?


02-19-2003, 09:50 PM
o shoot i missed a few posts, sorry guys

ok back on track for yesterday

I did shrugs 310X3 was my best
ok military press was like 145X4
wid board press(no spot) 175X10,(I could have done more wieght less reps but not spot)

curls, I managed to improve a bit, I did 5 reps of 92 lbs with bands.

more fingers with 25 lb plates,(They're improving a bit)

I workout up my fingers by holding on to a plate(like a db shrug) butwith only my finger tips, then contracting them and relaxing them.

I do this to increase their strength so I can grapple better. The increased grip strength can be effective. It also keeps you from breaking them. I only spend 5 minutes on them. I'm not really a bber, i lift plifter style and im starting some shootwrestling/muay thai classes.

02-19-2003, 09:54 PM
BTW I find they're my weakness in shrugs

02-22-2003, 01:20 PM
really low ass to the ground squats with a slight pause

265X3 was my best

Then Jumping Squats


Finally ab workout


Reverse hypers to end it

02-27-2003, 06:52 PM
Today was short

175 for full speed set, 3X8