On my way to the Westside

[Kana]

I've decided that I'm going to adapt some of the westside training methods and incorporate some areas where I need to improve on. Unlike my last journal, I plan on updating this one every day.

I'm new to this type of training, so I'm open to everyones suggestions and criticism.

My goals for now are to bench 350, deadlift 400, and squat 315.

Here's how my first day went...

ME Upper

Flat BP: 45x10, 135x10, 185x5, 225x3, 245x3, 255x3, 275x1, 285x1, 295x1, 300x1 (missed)

CGBP: 3x10 @ 155 ( I had a little pain in my elbow and wrist so I took it easy)

Chins: 6x5 @ BW

BB BO Rows: 3x8 @ 185

Front raises: 3x10 45lb plate

Pushdowns: 5x10 @ 80lbs

It's going to take a little while to get used to this type of training, but I'm really excited about this routine, and in time I hoping for big gains.

[drew]

Good luck Kana. A few more things. If you miss on a max, don't be afraid to try it again if you feel like you can get it. And if you feel like you're doing too much volume, you probably are.

Looks good for a first day.

[Kana]

Thanks Drew. And thanks for helping me out. In all honesty when I was putting the routine down on paper, I thought it might be too much volume. But, I still had some more in me after todays workout - I felt great!

I can see where you're coming from when you side to becareful with the volume. You can easily overdue it.

Please stop by from time to time and give me your input.

Thanks again.

[Con]

Gl kana, but out of curiosity why are you shootin for 350 bench and only 315 squat?

Anyways gl, and ill be droppin by :thumbup:

[Kana]

Gl kana, but out of curiosity why are you shootin for 350 bench and only 315 squat?

Anyways gl, and ill be droppin by :thumbup:

Heya Con, thank you. My legs are weak right now; weaker than ever. You're right though, it shouldn't take me too long to reach 315. I should increase that to at least 350.

[Clifford Gillmore]

Nice benching! How are you weighing in on training days?

I love having a 4 day ME/DE split, But I kill myself thinking about making ME/DE lower with verticle and horizontal movements for seperate sessions and that crap. Bah, lift heavy think and put it down again..

[WillKuenzel]

Go ahead and post up your overall routine in here. I know I've been slack of late but there might be others that can give you some good input as well.

[Kana]

ME Lower


Well I began squatting yesterday and after my warmup I was doing 3's with 225 and I felt some pain in my right knee, so I backed off. Pisses me off, but I'd rather chill for a bit than push it.

GM's: 3x10 @ 135 -- I really need to work on my form because I don't think I'm hitting my hamstrings as much as I should.

Pull Thrus: 4x10 @ 100 -- I never did these before, so I want to take it easy until I get the proper form down.

Shrugs: 3x8 @ 225

Abs: Weighted Rope Crunches: 3x15 @ 110

Risk: I haven't weighed myself in a few weeks, but the last time I did I was 231. So far I'm really enjoying the ME days. I think I'll really enjoy switching it up every few weeks.

HY: No worries, Will. I know you have a lot on your plate right now. ;)

[dblockspky]

Good luck with your goals, hopefully you reach everything when you want. Nice strength already though. Keep it up.

[drew]

Start doing TKEs and some sled pulling if your knees bother you. Make sure you're forcing the knees out when you squat.

If you don't feel it with 135 GMs, increase the weight and do fewer reps.

[Con]

GMs are a pain, its takin me more than a month to get my form down, but itll be worth it. Gl kana.

[Kana]

DE Upper

Flat BB Bench: 45x10, 135x10, 165x3x9 (3 different grips), 265x1

Dips: All at BW 15,10,10,10,10

BO Lateral Raises: 3x8 @ 20

Standing Side Lateral Raises: 3x8 @ 20

RC Work: It actually felt good to work these. I've been experiencing some pain lately because of the way I sleep and these actually helped a bit.

Hammer Curls: 3x10 @ 45

Drew: Thanks for the tips. What are TKE's?

Con: Thanks bud.

dblockspky: Thanks.

[drew]

http://asp.elitefts.com/qa/default.asp?qid=33895&tid=115

[Kana]

I'm a day behind on posting...

DE Lower

Squats: 45x10, 135x10x2, 165x3x9

GM's: 45x10x2, 135x10, 155x8x3

Pull Thrus: 120x10x3

Shrugs: 225x10x3

Weighted Rope Crunches: 110x15x3

No pain in my knee today. And I really felt the gm's yesterday by pushing my glutes out further.

Drew: Thanks for the link. I need to invest in some bands.

[drew]

Looks good. Nice workout.

[Kana]

ME Upper

Flat BB Bench: 45x10, 135x10, 185x6, 225x3, 255x3, 275x3, 285x1, 295x1, 300x1 ---got stuck half way up. I'm definitely getting it next week.

CGB: 135x10, 185x10, 225x6

Chins: 7x5 @ BW

BB BO Row: 3x8@185

BB Front raises: 3x10 @ 55

PushDowns: 5x10 @ 80


Thanks Drew. And thanks for stopping by and checking up. :)

[drew]

Always try PRs twice.

Sometimes I try 3 times.

Nice effort.

[Kana]

Always try PRs twice.

Sometimes I try 3 times.

Nice effort.


If you miss how long of a rest do you take before attmepting it again?

[Con]

nice session, good luck with tryin it again next week,

[drew]

At least 5 minutes, sometimes longer. I just wait until I feel like I'm mentally ready to defeat a weight that just killed me.