View Full Version : Working It Westside Style

05-01-2004, 04:53 PM
Hey everyone I'm 17 yrs old 5'11 160lbs. Today I started my new powerlifting westside routine after two weeks of deloading/rest from my previous bodybuilding routine. I plan on updating this journal every workout day. I workout 4 times a week following the standard westside plan.

Saturday: max effort bench day+heavy supplement excersises
Monday:max effort deadlift/squat+heavy supplement excersises
Wednesday:dynamic benchday/light supplement excersises
Friday:Dynamic deadlift/squat+light supplement excersises

Max movement excersise changes every 2 weeks

I eat healthy and right now im on a minor cut hoping to get my abs to show for the summer. After summer I plan on bulking like crazy.

Today I did Max effort bench day and it went GREAT!

Max movement
-Bench Press:
1x3 45lbs
1x3 115lbs
1x3 135lbs
1x3 155lbs
1x3 175lbs
1x3 195lbs
1x3 205lbs
1x3 215lbs
1x3 225lbs
1x1 235lbs
1x1 245lbs
1x1 255lbs
1x1 260lbs
(perfect form on all reps, 2 min rest periods)

Supplement excersises:
-skull crushers
4x8 75lbs bb

Accessory excersises:
3x8 bw

-front Lateral db raise
3x8 20lbs

-Side Lateral db raise
3x8 20lbs

-Bent Over db Lateral Raise
3x8 20lbs

-Front Row
3x8 30lbs dumbells

-tricept extensions
3x8 50lbs

It was quite a workout but it felt great. Please feel free to comment. My goals are to hopefully hit 300lbs in bench, 400 in dead lift and 300 in squat (mabey 350, depends on my max) by the end of the summer. Based on my strength right now and the fact Im new to westside I think these are realistic goals. But Its going to require a lot of dedication and willpower on my part, not to mention encouragement/criticism form you guys. Thanks in advance and God bless.


Saint Patrick
05-01-2004, 05:04 PM
West Siiiiiiiide!

05-01-2004, 05:08 PM
nice lifts, damn strong for your age/size

05-01-2004, 05:54 PM
Thanks for the compliments ryuage, and howdy there Patty I've read lots posts by you both and I know you guys know what your talking about so I look forward to your advice. Thanks in advance, Adios for now


05-02-2004, 11:41 AM
Today was a scheduled cheat day. I ate at a mexican food restraunt for lunch, nothing really bad enchilada, taco and rice. Rest of the day is good food. I'm really sore from yesterdays ME bench. I am thinking about doing some forearm/ab work today.

Decline weighted situps sound good

4x8 at 25-35lbs

and mabey some wrist curls

05-03-2004, 05:09 PM
Wow today was my first ME deadlift/squat day. I also had soccer practice an hour before my workout but it was an easy practice.

For my ME exercise I decided to max my deadlift. The most I had ever done before was 3x6 at 275lbs so I was curious to see what my max would be.


I was so pumped that I hit 350 lol

For my supplemental hammy excersise I did SLDL's

3x7 215lbs

Then abs

Decline situps:
2x8 35lbs

The I just did some stretches for a warmdown

Overall I thought it was great. This westside stuff ROCKS!!!!!!