View Full Version : new/back to powerlifting

Podium Kreatin
02-16-2003, 02:48 PM
im trying out the westside lifting thingy, its very interesting and i'm gonna see if it works

current lifts as of 2/16/03
235lbs bench
355lbs squat (a LONG time ago, maybe over a year ago)
315x6lbs deads (never maxed out)

speed dead/squat

squats 175x2,2,2,2,2,2,2,2,2,2
deads 205x1,1,1,1,1
ab machine 95x8,8,8,8,8 (i might skip these for my next workout, since i do almost ab work everyday in practice)

02-16-2003, 04:41 PM
Hey Man. Your lifts look good. I hope you do well with Westside.

Podium Kreatin
02-17-2003, 02:09 PM
speed chest

flat bb 145x3,3,3,3,3,3,3,3
board flat bb 185 x5,5,5
skull crusher 85x8,8,8,8,8
lat raises 35x6,6,6

i think i kinda went too heavy on the lat raises and board press

Podium Kreatin
03-02-2003, 03:45 PM
sigh, 2 weeks hiatus from midterms! resumed lifts

speed chest

flat bb 145x3,3,3,3,3,3,3,3
board flat bb 185x5,5,5
skull 70x10,10,10,10,10
lat raises 30x8,8,8,8,8

03-02-2003, 03:48 PM
Sweet! Westsiiiiiiiiiiiiiiiiiide!

Oh, and :spam:

03-02-2003, 09:23 PM
Cant wait to check your progress on your journal. I am considering doing westide soon. What made you pic the alternate lifts. Like i noticed the files say pick reps and sets and pick lift for arms. is there some article that clarifies this more??

Podium Kreatin
03-06-2003, 06:47 PM
i used the routine that wbb had on this (its on teh wannabebig.com and on the routines area) and changed it a little

ME chest
flat bb 225x1, 235x0,0
skulls 95x6,6,6,6

ugh, i think i'm weak from kickboxing practice, we did tons of pushups. maybe next time i'll do a ME day on the weekends instead, when i have no practice

Saint Patrick
03-06-2003, 08:12 PM
Originally posted by Podium Kreatin
sigh, 2 weeks hiatus from midterms! resumed lifts

speed chest
skull 70x10,10,10,10,10
lat raises 30x8,8,8,8,8

ok I admit I don't know jack about westside, but isn't that overtraining?

03-06-2003, 10:20 PM
i would not consider that overtraining in the slightest

03-07-2003, 04:05 PM
It is not overtraining because. He is only using about 60% of his max for the speed bench. Also, 5 sets for triceps and 5 for lats is generally how many you do twice a week with westside.

03-07-2003, 04:30 PM
Originally posted by dkliewer
It is not overtraining because. He is only using about 60% of his max for the speed bench. Also, 5 sets for triceps and 5 for lats is generally how many you do twice a week with westside.

To add to this, failure is generally avoided except on ME days with the ME lift.

Podium Kreatin
03-20-2003, 07:11 AM
today i had to do maxot cuz it's quicker, and i have class soon (i lifted at 5am)

bb flat 215 (full mvt) x5,4,4,3
db incline 85x5,5,4

Podium Kreatin
03-22-2003, 04:00 PM
speed squat and deads

squat (all the way down) 225x2,2,2,2,2,2,2,2,2,2
deads 245x1,1,1,1,1,1
bicep straight bar curls 90x6,6,6,6

Podium Kreatin
03-26-2003, 12:57 PM
speed bench

bb flat 145x3,3,3,3,3,3,3,3
board press 185x3,3,5,5,5
skull crusher 85x10,10,8,8,8
lat raises 30x8,8,8

Podium Kreatin
03-29-2003, 02:02 PM
speed squat and deads

deep squat 225x2,2,2,2,2,2,2,2,2,2
deads 245x1,1,1,1,1,1
straight bar curl 90x6,6,4,4

Podium Kreatin
03-30-2003, 02:37 PM
ME bench

flat bb flat 225x2,1,1,1,1
incline db 75x6, 85x7,7,7,7

Podium Kreatin
04-05-2003, 01:33 PM

military press 135x8,8,8,8
uprite rows 110x8,8,7,6
lat raises 30x8,8,8,8
bent over lat raises 20x8,8,8,8,8

Podium Kreatin
04-12-2003, 01:40 PM
woohoo midterms are over, now i can get back at lifting

maxot bench

incline dbs 90x6,6,6,5
flat bb 205x4,3,2

i think i did too many inclines, i was super tired for the flat bb

Podium Kreatin
04-27-2003, 04:13 PM
speed bench

flat bb 145x3,3,3,3,3,3,3,3
towel bb 185x5,5,5
skull crushers 75x10,10,10,10,10
lat raises 30x8,8,8,8
bent over lat raises 30x6,6,8

Saturday Fever
04-27-2003, 06:12 PM
Overtraining is something people on bodybuilding splits have to worry about. Westside is structured correctly and avoids that problem.

04-27-2003, 06:19 PM
Overtraining is possible with ANY protocol if the volume isn't kept in check. Westside is no different.

That said, I don't think what he's doing in this case is particularly excessive.

Podium Kreatin
05-11-2003, 02:03 PM
maxot shoulders
military bb press 155x6,5,4
db military press 55x8,8,8
lat raises 30x8,8,8
bent over lat raises 20x8,8,8

05-12-2003, 04:43 AM
Midterms are over, why were there two weeks between workouts? Do we need to start hating or are you going to start working out regularly?

And I better not hear any crap about finals.

BTW..I'm assuming you've switched gyms. Its a hell of a drive from Berkeley to the 24hr on Ocean. Or..from the 24hr on Ocean to Berkeley.

I'm still deciding whether or not I like you at all. You're one of the only guys I know who is shorter than I am yet you seem to be completely sane. Short guys have to be nuts to be noticed, dont you remember that from sociology? Short Mexican guys, all insane. Short Japanese, all ninjas who we know will flip out and go nuts. Short Germans...you guessed it. All Nazis. 7 out of 10 death row inmates are midgets. They even have a booster seat for the electric chair. You think I make this up? I saw it on T V. TV doesnt lie, duder. I'm wondering whats going on here. I think you just slouch a lot.

Podium Kreatin
05-13-2003, 06:19 PM
haha, no i didn't swithc, henc the problem of me not going t my gym. i commute from sf, which is a 40-60minute ride. if i lift on weekdays, i have to wake up at 4 to lift. thing is i have two lab classes (bio and ochem) which both have lab exams. i really couldn't make it to lift. so, finals are rite now, for the 4 classes i have, i have 6 finals. after finals, ima start lifting again (i also kickbox and wrestle, so it may look like i'm slouching, but i go to other gyms too! i just dont include them in my log)

maxot squat
squat (parallel) 275x6,6 (pulled my left butt cheek, ouch, so i stopped)
decline negative crunches 25x5,5,5

Podium Kreatin
05-18-2003, 02:01 PM
speed bench

flat bb 155x3,3,3,3,3,3,3,3
board presses 185x5,5,5
skull crusher 65x10,10,10,10
lat raises 35x8,8,8
decline negative crunches 20x5,6,6,6

Podium Kreatin
05-25-2003, 01:27 PM
maxot bench

incline db 80x8,8,8,7
flat db 80x6,5,5
negative weighted incline crunches 20x8,8,7,7

Podium Kreatin
05-29-2003, 04:37 PM
speed bench

incline bb 135x3,3,3,3
flat bb 145x3,3,3,3,3,3,3,3
weighted negative incline crunches 25x6,6,6
weighed incline crunches 25x6,6,6

Podium Kreatin
05-30-2003, 02:33 PM

straight bar curl (?bar+70)x6,6,6,6,6,6

Podium Kreatin
06-08-2003, 02:43 PM
speed chest

flat bb 145x3,3,3,3,3,3,3,3
board press 185x5,5,5
skull crushers 65x10,10,10

Podium Kreatin
06-09-2003, 11:27 PM

deads 225x6,7,8,8
lat pull down 180x6,6,5,5

Podium Kreatin
06-22-2003, 12:42 PM
back and biceps

straight bar curl 90x6,6,4,6
dead 225x4,4 (too tired, forgot to bring wrist wraps)
pullups 10, 7, 6

Podium Kreatin
07-04-2003, 02:43 PM

incline db 85x8,7,6
flat db 80x6,8

Podium Kreatin
07-06-2003, 02:41 PM

deads 275x6,6
pullups 10,6,5,6

Podium Kreatin
07-13-2003, 01:25 PM

deads (w/ wrist wraps) 225, 275, 295, 315, failed at 385

i need to work on my forearms more, so i won't have to use my wrist wraps

pullups 10, 9, 6, 5

Podium Kreatin
07-15-2003, 06:53 PM
chest and calfs

flat bb 195x6,6,5
incline bb 185x4
db incline 80x4,4

calf raises 400x15,15

Podium Kreatin
07-19-2003, 03:08 PM
arms and abs

straight bar curl 90x6,6,6
ez curl 105x6,6,6
skull crushers 85x8, 95x8, 105x7,7,5

incline weighted crunches 10x8, 25x6,6,5,5

07-20-2003, 08:26 PM
You taking a break from westside?

07-25-2003, 06:43 AM
You have got probably some of the sweetest and shortest workouts around -
keep the progressions happening man...:)

Podium Kreatin
07-25-2003, 05:43 PM
yea i've taken a break from westside, my lifts are up, and since i dont' compete in powerlifting, i do bb workouts now since my plateau is broken
until i can find a club or somewhere i can compete in, i'll go back

legs, triceps, and abs

breathing squat 225x17
skull crushers 95x6, 105x6,6,6, 115x3
ab machine 110x12, 8
decline negative crunches 10x5,5,4

Podium Kreatin
08-06-2003, 11:19 PM

bb bench 225x4,3,3
db incline 85x6,5

Podium Kreatin
08-08-2003, 01:59 PM
shoulders and abs

db OH press 60x6,5,5,5,6
lat raises 35x6,6
negative lat raises 25x6,6

incline weighed negative crunches 10x5,5,5

Podium Kreatin
10-19-2003, 01:28 PM
pullups 15,9,7,7,3 (41 total)
shrugs 185x6,6,6

10-19-2003, 01:39 PM
Nice lifts for your weight and size, I wouldn't mind being 160 ~ 11%. Do you lift regularly? I dont really c u updating your journal