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View Full Version : THE Modified Westide...Optimum Style.



Optimum08
04-19-2006, 10:29 PM
Had a journal for my BB'er routine that i ended up not updating, but i am committed to keeping this one going for a while. I've been on my modified Westside for about 4-5 months and have been loving every minute of it. Since i am lazy i will start with Monday of this week and go from there. Let me know if you want or need to know anything else. For those of you that are wondering as well, i am actually experiencing great hypertrophy as well as strength gains on this split, shows that lifting heavy can do a lot of great things.

Monday 4/17/06 - ME Squat Day
5-10 Min. Warmup on Bike/Elliptical
ME Squats
Bar x 10
135 x 8
225 x 4
315 x 3
405 x 3
415 x 2*Probably could have eeked another rep out, but didn't want to/need to risk it*

Good Mornings
145 x 6
155 x 6
165 x 6
175 x 6*My back and hams were toasty after this last set*

Standing Abs
120 x 10+hold
130 x 10+hold
140 x 10+hold
150 x 10+hold

DB Sidebends
55 x 8
60 x 8
60 x 8

Back Extensions (in place of reverse hypers)
45+BW x 8
45+BW x 8
45+BW x 8*My back and hams were incredibly gone after this, took me a good little sit down to recover*

Overall, good work out, finished with my usual shake immediatly after my workout (2 scoops ON Whey, 1/4 C. Dex, 1 tsp. creatine, and water)

Sidior
04-19-2006, 10:34 PM
haha first post wooooo!!!!!


Anyways, gl with the journal. I really like the split and I'm quite interested in following your progress.

Optimum08
04-19-2006, 10:36 PM
Tuesday 4/18/06 DE Bench
5-10 Min. Warmup on Bike
DE Bench
Bar x 10
135 x 6
(205 x 3) x 8 (60% of 340)

DB Incline
90 x 8
95 x 8
100 x 6*got a delicious chest pump going after these, but i was pissed i couldn't get it up a couple more times*

Assisted WG Pullups (Assistance Level)
BW x 7 (12)
BW x 6 (12)
BW x 6 (12)
*and yes i do realize that my pullups are the suxorzz, but im working hard on getting my back up to speed*

Cable Machine Rows
150 x 8
160 x 8
170 x 8

Skull Crushers
60 x 8 + 8 (CG Press Reps)
80 x 8 + 4
90 x 8 + 4

Standing Shoulder Press (Preloaded BB)
50 x 8
60 x 8
80 x 8

Overall, great workout, got some nasty sick pumps throughout, and loved the skull crushers (new addition)...usual shake PWO (check first post for recipe)

Optimum08
04-19-2006, 10:38 PM
My split is MT-ThF, so i will update this thing tommorow with my DE Squat Day, im feeling another solid workout coming up.

brickt.
04-20-2006, 03:05 AM
Another log that will be stealing my precious time.

Good Luck Big Guy.

Optimum08
04-20-2006, 07:15 PM
so i ended up having to stay late at school finishing some work up, so i had to remove the DE Squat day this week, although i do go to something called CAP (Centers for Athletic Performance) where i do a lot of core, agility, speed work. I ran a 4.26 sec. 10 yd. shuttle-machine timed (its where you go 5 yards one way, 10 yards, then 5 yards through) so my football side was happy with that. i also got some resistance band explosive squats, some DB leg work (power raises, squat raise to armpit, etc.) and some core work in, so overall not bad at all.

drew
04-20-2006, 07:27 PM
Looking good thus far Optimum. And the work you described for today sounds like a pretty adequate replacement for DE squat day.

Optimum08
04-20-2006, 10:11 PM
also my real name is Young (yes its unique, no im not kidding, and yes i am asian) so if you don't feel comfortable calling me by optimum then u can use that. either way its fine with me.

Gutz981
04-21-2006, 08:28 AM
Ok so Young you've been on a bodybuilding routine and a westside. In terms of hypertrophy what do you think has given you best gains?

drew
04-21-2006, 01:37 PM
can I call you some Young guy?

Optimum08
04-21-2006, 03:57 PM
haha drew, very original /sarcasm.

Today had a damn good workout, my body was somewhat tender/sore to begin with so i basically raped it.

Friday 4/21/06 ME Bench Day
5 Min. WU on Bike
ME Bench*ring finger on ring*
Bar x 12
135 x 7
225 x 4
265 x 3
295 x 2
315 x 1*It went up way too easily so i though i'd push it even without a spotter*
330 x 1*Got stuck about 3-6 inches off of my chest just needed a little help through and then i got the lock out by myself**DAMNIT*

Wide Grip BB Bench*index finger on ring*
240 x 6
250 x 6
250 x 5

Assisted Wide Grip Pullups (Assistance Level)
BW x 6 (11)
BW x 6 (11)
BW x 6 (13)

Hammer Machine Iso High Lateral Row
110 (55 per side) x 8
180 (90 per) x 8
230 (115 per) x 8
*wanted to try something new, this wasn't bad, but im sure there are better back exercises out there, besides pullups what do u guys use most successfully to develop your upper back?*

Skullcrushers
80 x 8
90 x 8
100 x 8*decided not to add the CG Bench reps cuz my arms were fried*

Standing Shoulder Press (BB)
70 x 8
70 x 8
70 x 8

Overall a pretty damn good workout. Had my usual PWO shake immediately afterwards. critiques, comments, encouragement welcome.

Optimum08
04-21-2006, 03:59 PM
Ok so Young you've been on a bodybuilding routine and a westside. In terms of hypertrophy what do you think has given you best gains?

well in terms of knowledge of what i was doing it isn't equal, but i acutally think aesthetically my body is looking better on Westside than the BB'ing routine i was on. again its not totally Westside exactly, and i have added some more BB'ing type exercises, but i've gotten many remarks on how big im getting recently.

drew
04-22-2006, 12:54 AM
nice benching dude.

Gutz981
04-22-2006, 08:41 AM
Yeah bro sick benching. I'm gonna have to try and mimic that today. I just hope my 315 attempt goes as smooth as yours. Nice lifts bro.

HeavyBomber
04-22-2006, 09:36 AM
Looking good dude.

Optimum08
04-22-2006, 01:19 PM
thanks guys, but benching is my weak point out of the big three, monday i start a cycle of deads in place of squats on leg days, im really lookin forward to it.

Sidior
04-22-2006, 02:51 PM
solid benching man, maybe try Tbar rows or BB rows

Optimum08
04-22-2006, 03:22 PM
solid benching man, maybe try Tbar rows or BB rows

i've done some t-bar rows and they weren't too bad, but BB rows put a little bit too much stress on my lower back. i liked the cable rows i did though.

Optimum08
04-22-2006, 03:22 PM
thanks for the support guys, i've got a couple off days until my next lifting day, but if i get enough motivation i might get my lazy ass up and start some cardio......but probably not. haha

drew
04-22-2006, 03:53 PM
Cardio!? AHHHHHHHHHHH!!!!!!!!!!!!!!!

:hobbles away at a moderate pace:

Sidior
04-22-2006, 04:24 PM
i've done some t-bar rows and they weren't too bad, but BB rows put a little bit too much stress on my lower back. i liked the cable rows i did though.

have you tried them with a belt?

Optimum08
04-22-2006, 04:45 PM
Cardio!? AHHHHHHHHHHH!!!!!!!!!!!!!!!

:hobbles away at a moderate pace:

haha drew, remember i am training for football and not just PL'ing...just FYI, i've committed to play football at Washington University in St. Louis...its rated as a the 11th University in the nation academically according to US News and World Report and is a D-III school so ill still have a life besides football.

Optimum08
04-22-2006, 04:46 PM
have you tried them with a belt?

hmmm...

:hits self in head for not thinking of this himself:

Sensei
04-22-2006, 04:54 PM
Opinion will be mixed on BB rows, but I really believe it's an exercise that you're actually better off "cheating" a little (by not quite bending over to parallel and using a bit of momentum) than doing strictly. Make sure your core is solid though!

Sidior
04-22-2006, 06:30 PM
:withstupi

I agree cheating is worth it if it allows you to move more weight...to an extent. Solid core, and a belt if needed can help.

drew
04-22-2006, 11:55 PM
haha drew, remember i am training for football and not just PL'ing...just FYI, i've committed to play football at Washington University in St. Louis...its rated as a the 11th University in the nation academically according to US News and World Report and is a D-III school so ill still have a life besides football.
That's awesome dude.

Optimum08
04-24-2006, 04:45 PM
Great workout today, felt really good even though my back is tight as a b*tch now.

Monday 4/24/06 ME Leg Day (Deadlift Cycle)
5 min WU on Bike
ME Deads (Full ROM)
Bar x 10
135 x 6*Did both warm up sets sumo-style to try and loosen my hips up a bit*
225 x 4*Back to conventional*
315 x 2
365 x 2
405 x 1
425 x 1
440 x 1*New PR, felt real good so i decided to be greedy and go for more*
455 x 1*2nd New PR in the same session, this is the only set that i used chalk, and even this one felt good, usually my grip is the first thing that fails, but since i've been adding skull crushers and pull-ups my grip strength has gone up significantly**God i love reaching New PR's, there is no feeling like it*

Cable Pull Thru's
140 x 8
150 x 8
160 x 8
170 x 8*my lower back, glutes, and hip flexors were pretty much screaming after this, but it was some good stuff*

Standing Abs
130 x 10
140 x 10
150 x 10
160 x 10*Can't wait to be moving the whole stack*

DB Sidebends
60 x 8
60 x 8
60 x 8*move up to 65's next week*

Back Extensions
45 + BW x 10
45 + BW x 10

Overall, GREAT workout, set 2 new PR's in the same session, and overall focus was awesome. Posterior chain got some damn good work. Usual PWO shake was consumer immediately afterward.

drew
04-24-2006, 07:28 PM
Great work dude. Don't ever worry about going heavier if you're feeling good.

Optimum08
04-24-2006, 07:30 PM
so i've been looking up powerlifting stuff for my age and weight class and realized that my deadlift is piss poor compared to others, while my bench is far superior, even though it is my worst lift, and my squat is just about average for the top rankings. Any secrets i need to know about to get the weight up?

drew
04-24-2006, 07:41 PM
Are you pulling conventional? If so, get your feet in close and get your hands right against your legs. Don't dip your hips too low, find the spot where yuor hips are closest to the bar without stifflegging. Keep your head up and pull back back back. Also, make sure the middle of your shoulders are behind the bar when you start, this will help you to pull back. You also want your lower back arched, but your upper back and shoulders should be rounded forward.

When I start a deadlift, I always take my grip and bend down to the bar and set my chest to the height I want to start from. Then I breathe in and get tight, dip my hips back and throw my head up while pulling back. Even my heaviest lifts look fairly fast.

If you're pulling sumo I got nothing for you. lol

brickt.
04-24-2006, 07:59 PM
*God i love reaching New PR's, there is no feeling like it*

True that. It's an unreal sense of accomplishment.

Ozz
04-24-2006, 09:20 PM
You've committed to a D3 school? Hmm, you seem to be strong enough for a D2 or better school. Good academics is huge so I understand that. Nice job though.

Have you had a timed 40?

Optimum08
04-24-2006, 09:52 PM
You've committed to a D3 school? Hmm, you seem to be strong enough for a D2 or better school. Good academics is huge so I understand that. Nice job though.

Have you had a timed 40?

More than likely i could have definetly gone full ride D-II, but i did not even talk to any schools about football if i wouldn't have gone there strictly for academics. The other schools i was considering were Harvard, Yale, and Pennsylvania. I have timed consistently in the high 4.6 second range in the 40.

Optimum08
04-24-2006, 10:54 PM
Got my DE Bench day coming up tommorow, im feeling a new PR on DB Incline.

Ozz
04-24-2006, 11:08 PM
Wow, seems like you have things taken care of on the academic side. A high 4.6 is an excellent time too.

Sidior
04-25-2006, 02:23 AM
2 PRs in the same session, great stuff bro!

drew
04-25-2006, 07:05 AM
Too bad you're not going to Yale. We coulda trained together :D

KevinStarke
04-25-2006, 07:18 AM
Awesome PR's on the deads man, sweet strength.

Optimum08
04-25-2006, 04:22 PM
Another pretty decent workout, the back and core in general were pretty much destroyed from yesterday, and decided to skip out on CAP since i was so sore.

Tuesday 4/25/06
5 Min WU on Bike
DE Bench 8 x 3 @ 60% of 340
Bar x 10
135 x 6
(205 x 3) x 8*tried to keep the rest between each set as close as possible to less than a minute, these felt nice and explosive, good stuff*

DB Incline
100 x 6
100 x 6
100 x 6*these were a little more difficult than i had planned, i may or may not move up to 110's next week*

Assisted WG PU's
BW x 6 (64 lbs. of assistance)
BW x 6 (58 lbs)
BW x 6 (58 lbs)

Seated Cable Rows
160 x 8
170 x 8
*stopped, because my lower back was on fire for some reason, just didn't want to risk another set*

Skull Crushers (Preloaded BB)
90 x 8
100 x 7
100 x 7
*My new fav tri exercise, love the forearm work it also gives me*

Standing Shoulder Press (Preloaded BB)
70 x 8
70 x 8

Overall not too bad, i can tell tommorow is not gonna be a good day regarding soreness, cuz of my deads, but its going to be okay. Same PWO shake after workout.

Optimum08
04-25-2006, 04:22 PM
Too bad you're not going to Yale. We coulda trained together :D

Ya, i was actually planning on going to Harvard, but they ended up screwing me over.

KevinStarke
04-25-2006, 04:25 PM
Nice workout man, skullcrushers are fun.

Optimum08
04-25-2006, 04:31 PM
Nice workout man, skullcrushers are fun.

ya i should probably try some dips as my tri exercise sometime here in the near future too. as you can tell, im a big proponent of compounds.

KevinStarke
04-25-2006, 04:31 PM
same here man. Max effort dips are gonna be a part of my new routine this summer.

drew
04-25-2006, 06:02 PM
Nice benching dude.

Optimum08
04-25-2006, 09:47 PM
Nice benching dude.

Thanks drew.

Optimum08
04-25-2006, 09:50 PM
But i was just curious, for anyone who reads this that does Westside or is doing a variation of Westside (probably just you drew) do you ever change your ME/DE upper body main exercise from BB Bench? i know to change the ME/DE lower body main exercise, i usually cycle between deadlift and squat every 3-4 weeks, but would it be beneficial to thrown in something different from flat BB bench as the main exercise for ME/DE upper days?

drew
04-26-2006, 07:08 AM
On DE days, I always bench. Full ROM with my competition grip. Some people use up to 3 different grips on DE bench.

On ME days I'm currently cycling 2 Board press, 3 board press, floor press, and inclien press. I've done flat bench on ME days and decline bench (which I don't like as an ME movement) I've done variations of DB bench and all different grip variations (close grip, reverse grip, wide grip, etc). You could also do rack lockouts as an ME movememnt. I don't ever do anything higher than a 3 board press because my arms are short and I rarely do a 1 board press because I feel it's the same as a full ROM bench.

KevinStarke
04-26-2006, 07:25 AM
I dont do westside really but I do max effort variations of bench. I'll do max effort 3 boards and alot o the time max effort close grips. I definitelly think its important to switch it up.

Clifford Gillmore
04-26-2006, 07:34 AM
Strong DE day there man. I think I'll change my ME exersize every 4 ME sessions, because I have a tendency to take 2 days rest, then 2 workouts in a row, depending on how I feel.

Optimum08
04-26-2006, 06:40 PM
so today was my off day, and i proceeded to enjoy some delish KC barbeque. Man after a dinner like that, i just can't fathom how someone can't eat animal.

Organichu
04-26-2006, 07:10 PM
So where are you going (schoolwise), man?


Looking very strong. Incredible job on those deadlift PRs.

Optimum08
04-26-2006, 08:13 PM
The five schools i ended up applying to were: Harvard, Yale, UPenn, Michigan, and Wash U in STL. I got denied at Harvard, Yale, and UPenn and accepted at Michigan and Wash U. I ended up choosing Wash U because they really wanted me to play football, and i wanted to keep on playing.

Organichu
04-26-2006, 08:45 PM
The five schools i ended up applying to were: Harvard, Yale, UPenn, Michigan, and Wash U in STL. I got denied at Harvard, Yale, and UPenn and accepted at Michigan and Wash U. I ended up choosing Wash U because they really wanted me to play football, and i wanted to keep on playing.

Coolies; I'm doing a program at UPenn this summer.

Best of luck with that stuff.:cool:

Optimum08
04-26-2006, 09:08 PM
Coolies; I'm doing a program at UPenn this summer.

Best of luck with that stuff.:cool:

Thanks man, you too.

Optimum08
04-27-2006, 07:24 PM
Shorter workout today, cut down because i had to go to workout again.

Thursday 4/27/06
5 min. WU on Bike
DE Deadlifts (Full ROM)
Bar x 10 (Sumo)
135 x 6 (Sumo)
(225 x 3) x 6 (Conv.)*Start rack pulling next week, i should have rack pulled today but i kind of forgot about rack pulls haha*

ATF Squats
185 x 2
185 x 2
185 x 2*Felt kind of weird, and since i go below parallel regularly didn't feel that much different from regular squats, but okay anyway*

RDL's
175 x 8
185 x 8
195 x 8*just wanted to try another exercise for posterior chain, could have gone a lot heavier but didn't really need to cuz of the full ROM deads i had done*

Hanging Straight Leg Raises
BW x 8
BW + 8 x 8(Holding the weight in between my feet)
BW + 12 x 8*these were pretty nice, hit the lower abs and hips really well, and if you can't picture what these are then let me know and ill try and find a diagram or explain it.

Usual PWO shake afterwards.

Optimum08
04-27-2006, 07:31 PM
Also had CAP afterwards, tested computer timed 20 yd shuttles (5-10-5) and did some explosive band squats using boxes as well as some sprint work, overall some good stuff, set some PR's, got some more explosive work etc.

drew
04-27-2006, 07:40 PM
Wow, nice work dude.

KevinStarke
04-27-2006, 07:42 PM
Great work man, lookin strong.

Optimum08
04-27-2006, 10:46 PM
Damnit...

Optimum08
04-29-2006, 02:15 PM
Not too bad of a workout, would have loved to have done better.

Friday 4/29/06
5 min. WU on bike
ME Bench
Bar x 10
135 x 6
225 x 4
275 x 3
295 x 3
305 x 2
315 x 1*DAMNIT DAMNIT DAMNIT, this felt heavy today.*

Decline BB Bench
Bar x 10
225 x 8
250 x 8
275 x 8*haven't really done these ever, so it was nice to switch it up a little bit.*

Assisted WG PU's
BW x 6 (52)
BW x 5.75 (58)
BW x 5.75 (64)*couldn't get all the way to the top on the 2nd and 3rd sets*

Hammer Iso Lateral High Rows
100 each side (200) x 8
115 each side (230) x 8
125 each side (250) x 6 *overall not too bad*

Skullcrushers
100 x 8
100 x 8
110 x 7

Front and Lateral Raises
20 x 8 x 8
25 x 6 x 6
30 x 6 x 6*could have done a lot more weight, but usually like to keep it light on the shoulders*

Misc. Bi Work*just whatever i felt like doing, prob. a total of like 3 sets with 6-8 reps a set*

Usual PWO shake afterward.

KevinStarke
04-29-2006, 02:22 PM
Awesome session man that benching looks good to me regardless of how it felt for you. Whats your best bench thus far by the way?

drew
04-29-2006, 05:03 PM
Looking really good dude. 315 feels heavy to me all the time. lol

Optimum08
04-30-2006, 10:05 AM
thanks guys. my best one rep so far is 340, thats why i was so pissed that i struggled with 315.

KevinStarke
04-30-2006, 10:23 AM
It happens to us all man, just dont mess up next time.. or you might as well give up.

Optimum08
04-30-2006, 10:57 AM
It happens to us all man, just dont mess up next time.. or you might as well give up.

haha

Optimum08
04-30-2006, 01:00 PM
these next couple of weeks/weekends are gonna be filled with partying and drinkin, so i may not be updating as punctually as i usually do, this weekend i partied real hard so you know how that goes. updating journals when drunk isn't at the top of the priority list.

drew
04-30-2006, 01:06 PM
I disagree. I think you should try and update your journal while drunk. It's a lot of fun.

KevinStarke
04-30-2006, 05:16 PM
Drink on brother.

Optimum08
04-30-2006, 07:28 PM
haah thanks guys. for some reason i think you guys are the only ones that look at my journal.

KevinStarke
04-30-2006, 10:40 PM
Thats because were the only ones that matter.

Optimum08
04-30-2006, 10:45 PM
Thats because were the only ones that matter.

this is the complete and utter truth.

Optimum08
05-01-2006, 07:14 PM
Monday 5/1/06
Usual WU

ME Rack Pulls*a little bit below knee height*
Bar x 10
135 x 6
225 x 4
315 x 2
365 x 2
405 x 1
430 x 1
455 x 1
475 x 1*New PR*
495 x Miss*got a bit greedy, ill get it sometime soon though*

Cable Pullthru's
160 x 8
170 x 8
180 x 8
190 x 6*i like these a lot, obviously not as good as GM's but a nice change of pace for the posterior chain*

Standing Abs
140 x 10
150 x 8
160 x 8

DB Sidebends
60 x 8
65 x 8
65 x 8

Back Extensions
(BW + 45 x 8) x 3

Hanging Straight Leg Raises ( and Bent Knee Raises as well)
BW x 6 x 6
BW x 6 x 6
BW x 6 x 6

Good workout, im gonna be a little less structured in my workouts this week cuz i gotta work around a lot of school **** i have to do. had my usual PWO shake afterwards.

drew
05-01-2006, 07:17 PM
Really nice work bro.

KevinStarke
05-01-2006, 08:16 PM
Awesome work man, rack pulls are fun, nothing like holdin 500 lbs in your hands huh.

WBBIRL
05-01-2006, 08:58 PM
Nice pulling strength, your very close as it is.. and alittle fresher you may have gotten it. Loads of intensity on those pulls Ill bet.

Sidior
05-01-2006, 10:51 PM
awesome rack pulls bro...did weight not go up due to grip or back giving out?

Optimum08
05-01-2006, 11:10 PM
awesome rack pulls bro...did weight not go up due to grip or back giving out?

kind of both, probably moreso i was just too fatigued in the posterior chain to get enough explosion to get the initial pull off of the pin. if i get the initial pull of the pins im usually able to muscle it to lock out.

Optimum08
05-03-2006, 06:37 PM
Wednesday 5/3/06*had to move to wednesday because i had **** going on on tuesday night*
Usual WU

DE Bench
Bar x 10
135 x 6
(205 x 3) x 8*felt a bit heavier today, but might have been because my upper middle back was still sore from the rack pulls*

DB Incline
95 x 7
100 x 7
110 x 6*hopefully ill be up to the 150's soon enough (max DB's at my gym)

Assisted WG Pullups
BW x 6 (52)
BW x 6 (52)
BW x 5.5 (52)*my back is still teh suxx0rzz*

Skullcrushers
100 x 7
100 x 7
110 x 6*probably gonna have to start using regular curl bar instead of the preloaded ones soon, anyone know how much a regular EZ curl bar weighs?*

Standing Shoulder Press (preloaded BB)
80 x 6
80 x 6
80 x 6

Usual PWO shake. Started not so great, finished better. Been tired lately, i need to get more sleep.

KevinStarke
05-03-2006, 06:41 PM
Awesome workout man I did some DE type work today myself. I've always wondered myself what my 1RM might be with dumbells, would be cool to get my 160 in each hand even just for 1... 1 kevin in each hand haha.

drew
05-03-2006, 08:32 PM
Good stuff man.

Sidior
05-03-2006, 09:13 PM
I was under the impression of 20lbs or so for EZ curl bars

Optimum08
05-03-2006, 11:13 PM
ya i was also thinkin 15-20 lbs

Optimum08
05-05-2006, 09:47 PM
okay so ill chalk the rest of this last week up to a rest week, since i've been so busy with awards ceremonies for school, and gearing up for prom. what can i say im an optimist.

drew
05-05-2006, 11:50 PM
Go get your prom on :hump:

KevinStarke
05-06-2006, 08:27 AM
Yeaaaah buddyyyyyyyyy, have a good time man.

Optimum08
05-08-2006, 04:54 PM
prom was awesome, and lets just say that after prom my actions were not conducive to healthiness, but i've only got 8 more school days then im out, so thats all that matters.

Optimum08
05-08-2006, 04:59 PM
Hit some new PR's even after this weekend, thats some good stuff.

Monday 5/8/06
5 min WU on bike

ME Deads (Full ROM) Working to single
bar x 8 (sumo)
135 x 6 (sumo)
225 x 3 (back to conv.)
315 x 2
375 x 1
405 x 1
435 x 1
455 x 1
475 x 1*New PR*
500 x miss*i got it up to about an inch above my knees and just couldn't lock that **** out. this basically ruined my workout because i was so god damn close...DAMNIT*

Cable Pullthrus
190 x 8
200 x 8(stack)
200 x 8(stack)

Swiss Ball Situps
BW + 20 x 10
" "
" "

DB Sidebends
60 x 8
65 x 8
65 x 8

Back Extensions
BW x 8
BW x 8
BW x 8*didn't add any weight today cuz back was fried after the ME deads, so i took it easy*

Hardcore stretching for 10 min.

Usual PWO shake afterwards, overall a pretty solid workout. except for that god damn 500.

drew
05-08-2006, 05:28 PM
Sick ass deads bro. That 500 so close. Next time, when you clear your knees you just gotta pull your chest back like your life depends on it and squeeze your hips forward. You'll get it.

KevinStarke
05-08-2006, 07:32 PM
Holy crap amazing pulling you'll get 500 next time, looks like you got some competition giant toddler man!

drew
05-08-2006, 07:38 PM
Holy crap amazing pulling you'll get 500 next time, looks like you got some competition giant toddler man!
Eat me stink boy.

KevinStarke
05-08-2006, 07:39 PM
I wanna stay at 165 not bulk to the 220's you biatch.

Optimum08
05-09-2006, 11:20 AM
haha...the only thing bad about this week is that next week im starting the lifting program given to me by the college im gonna play football at, and it does not involve any powerlifting ideals whatsoever. obviously its loaded with plyometric and olympic lift stuff, so i may have to sneak in some PL based workouts sometime.

drew
05-09-2006, 03:41 PM
Try to work it into your PL training. Maybe you could still do your ME and DE work, and then work in their program as your accessories. Post that garbage up yo!

KevinStarke
05-09-2006, 03:45 PM
Ewwww football routines, have fun with the hang cleans.

WBBIRL
05-09-2006, 04:56 PM
Football routines are okay, just remember that you know what lifts are important to strength... anyone with your strength would obvisouly know a thing or two.

What college are you going to???

Optimum08
05-09-2006, 05:05 PM
i committed to Washington University in St. Louis. i wouldn't really expect you to know it, its actually rated the 11th Best School in the nation academically. its D-III.

WBBIRL
05-09-2006, 05:25 PM
Heh, D-III is okay... few people get to play college ball.

Optimum08
05-09-2006, 06:07 PM
haha i was actually gonna play D-1AA but those bastards didn't accept me into their schools (UPenn, Harvard, Yale)

drew
05-09-2006, 08:26 PM
You have to be a complete social idiot to go to Yale.

Optimum08
05-09-2006, 10:14 PM
Tuesday 5/9/06
5 min WU on bike

DE Bench
6 x 4 @ 60% (205)
(205 x 4) x 6*felt good and light/explosive*

DB Incline
100 x 8
110 x 6
110 x 5*man my chest was pumped/not working very well on this last set, still managed to muscle out 5 reps though*

Assisted Pullups
BW x 6 (64)
BW x 6 (64)
BW x 6 (58)*overall my back feels strong somedays and feels weak others, very inconsistent, and my back still is teh suxorzzz*

Skullcrushers
110 x 8
110 x 8
110 x 8*probably gonna move up weight next week, this is the highest that my gym goes on preloaded curl bars.*

Standing Shoulder Press
80 x 8
80 x 8
80 x 8*good stuff, a little less leg a little more shoulder today, the last reps on the 2nd and 3rd set were feelin it*

overall good DE day. usual PWO shake afterward.

drew
05-10-2006, 07:04 AM
Nice benching bro.

KevinStarke
05-10-2006, 09:39 AM
Nice DE day man, good pressing.

Optimum08
05-10-2006, 06:21 PM
thanks guys. im gonna try and work some WS stuff into my football workouts for sure. i mean the base exercises for leg day of my football routine consist of OH Squats and hang cleans, with front squats and one leg squats.

Optimum08
05-14-2006, 05:07 PM
Been a little lazy, but thats okay, had a pretty good workout on friday.

Friday 5/12/06
WU on Bike

ME Bench
Bar x 12
135 x 7
225 x 4
275 x 2
300 x 2
315 x 1*didn't want to push it any farther with no spot and the fact that it was feelin pretty heavy.*
225 x 12*for ****s and giggles, felt real light and easy after that 315*

Decline BB Bench
265 x 8
275 x 6
285 x 6

Assisted WG PU's
BW x 6 (58)
BW x 6 (52)
BW x 6 (52)

One Arm DB Pulls
90 x 8
95 x 6
100 x 6

Skullcrushers
110 x 6
110 x 6
110 x 8*first set felt really heavy, then second and third sets were fine/probably could have done 10 reps, so don't ask me*

Standing Shoulder Press
80 x 8
90 x 6
100 x 6

Overall good stuff, gonna be starting my football workouts next week, so keep an eye out for the new stuff, usual PWO shake after.

drew
05-14-2006, 05:59 PM
Nice benching Young.

KevinStarke
05-14-2006, 07:10 PM
Great pressing man lookin strong.

Clifford Gillmore
05-15-2006, 04:27 AM
Real swell benching man.

Optimum08
05-16-2006, 09:13 PM
Monday 5/15/06
5-10 Min WU

ME Squat Work to single
Bar x 10
135 x 6
225 x 4
315 x 2
405 x 1
435 x 1
460 x 1*was somewhat slow through the middle, sucks, 5 lbs. below PR, and i was expecting to be somewhere around 475 at this point.*

Good Mornings
175 x 6
185 x 6
195 x 6*nothing can ever replace GM's as teh exercise for posterior chain*

Swiss Ball Situps (DB behind head)
15 x 10
20 x 8
20 x 8

Back Extensions (Plate hugged to chest)
45 x 8
45 x 6
45 x 6

DB Sidebends
60 x 8
65 x 8
65 x 8

Should have gotten more on the squat. usual PWO shake afterwards.

drew
05-16-2006, 11:19 PM
Lookin good man. Squats are funny. Some days they're right on, and some days not so much.

KevinStarke
05-17-2006, 10:36 AM
Some days they're right on, and some days not so much.

Very true words. Awesome squatting man real strong legs.

Optimum08
05-17-2006, 10:44 PM
i hate that facet of squats though, i want to be reaching new PR's every ME day for sure.

Optimum08
05-17-2006, 10:47 PM
and anyone/mostly kevin and drew, next week im gonna be starting my football workouts so be looking out for those, there isn't much, if any, correlation between my beloved westside and this new routine (more olympic style, because of football) but we will see how it goes.

KevinStarke
05-18-2006, 09:07 AM
Yah i've actually convinced my younger brother NOT to play football when he enters freshman year next year haha. I've got him hooked on PLing now so im gonna have him focusing on that. I'll definitelly keep checkin in here for your workouts, powercleans have always impressed me.

Optimum08
06-21-2006, 10:04 PM
wow its been way too long since i've updated. i've been out of the country and just started a new summer job that worked me 38.5 hours last week. so i've been out of the gym for a little bit. just started back up this week so expect some updates soon.

drew
06-22-2006, 07:02 AM
GO kick some ass boy.

Optimum08
02-10-2007, 08:07 PM
so im resurrecting this really old journal. i am no longer on a modified westside as i am playing football at Washington University in St. Louis, so i am using the "football workout" right now. i will try to get that posted up in here, but i am actually making some pretty good gains on the program and i don't even think its that ideal. My diet has been somewhat consistent, its just harder cuz of campus food and not having a car/kitchen to go get groceries and cook, but i make do.

We lift 4 times a week with 4 different "core" type exercises. Mondays-Hang cleans, Tues-Flat Bench, Wed-Rest, Thurs-Squats, Fri-Incline Bench. I will definetly try and update this on monday, but other than that. I'm back.

Punk In Drublic
02-28-2007, 01:58 PM
young update your journal pussy!

i started one too, haven't lifted in so long.

toodaloo

Optimum08
03-16-2007, 10:59 PM
Some maxes that we put up last week:

Hang Clean- 255 x 3 (Eh, just mediocre, still working on form and everything then the weight will come)

Bench- 330 x 1 (Very disappointing, was shooting for at least 350, but jumped up too fast and it bit me in the ass)

Squat- 445 x 1 (Heaviest on the team, totally raw, idiot coach doesn't even allow belts) (was pretty happy until i re-read through this journal that i was close to 475 during the summer, ****)

zbollman
06-11-2009, 03:57 PM
Good progress man. By the way, great work on getting into WashU. What are you majoring in?

Zach