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View Full Version : The -X-periment of Westside



Meat_Head
08-28-2003, 09:25 PM
Continuing what I've been doing, but adding westside in....

Dynamic squat/dl day....

Bottom position squat
Safety bars in the 9th hole from the bottom, a little above parallel.

45x5
95x4
95x3
135x3

155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Felt pretty good, especially in the first few sets.

Low cable pull throughs WOW these are cool...

60x5
120x8
140x8
140x8
140x8

High cable rope abs
60x10
110x10
110x10
110x13

DB shrugs
60x11
60x13

Everything felt good. To be honest it felt more like a bodybuilding workout than a powerlifting one, lowerbody/erectors felt so pumped.

Didn't have time for any conditioning. Will do tomorrow with ME bench.

Meat_Head
08-28-2003, 09:47 PM
By the way, for anyone who cares, my progress pics for the last 2 months are posted in the member pics forum.

I'm 5'11 189lbs right now.

Meat_Head
08-30-2003, 08:59 PM
Rack bench press
Actually when I properly arched my back, these ended up grazing my chest instead of being 3 or 4 inches off.

45x10
95x5
135x5
155x3 Fairly hard, but not too bad
185x0 Dang... no good. Might go next week
175x1

Tricep pushdowns
120x7
110x8
100x8
100x8
100x8
90x8

One arm shoulder press
35x10
35x13
35x15

Pullups
BWx9 YES!! Last rep wasn't perfect, but these are starting to feel so easy...
BWx3+2
BWx2+4

EZ bar curls
20x10
80x5
100x2 Phew arms were already fried

Meat_Head
08-30-2003, 09:00 PM
Also after the workout yesterday I ran a mile. Posterior chain were REALLY sore and cramped due to running up hill, so the time was pretty crappy. I hit the ground for a few minutes after I finished. Swam a little bit to. Weighed 188

Meat_Head
09-02-2003, 09:11 PM
Powercleans
45x10 + 3 snatches
135x5 deadlifts
135x2 powercleans
155xMiss, ****ty, couldn't get it high enuff to catch
155x1 caught very cleanly with a slight dip at the knees. Went ahead and push-pressed it overhead for fun...

135 x cleaned and front squated 3 times
135 x cleaned and front squated 5 times

Weighted hyperextensions
BW+20lbs x 10
BW+50lbs(plates held at chest)x8
BW+50x8
BW+50x6

Don't think I did anything after that...

Meat_Head
09-02-2003, 09:15 PM
Bench press
45x10
85x10
115x3(8) using different grips

DB lateral raises SS with front raises
20x8/5
20x8/5

Dips SS with close grip pushups
8/4
7/5

Pullups
Baaaad pullup day. Runnin low on energy, so took it easy...
BWx3
BWx6
BWx5
BWx3, rest 30 seconds, narrow palms out grip x 3, rest 30 seconds, narrow palms in grip x 2, rest 30 seconds, wide palms in grip x 2