Westside for the weakling

[Deciever]

Okay, i just started westside yesterday and im going to be keeping a journal to monitor my progress

Current Maxes -
Bench - 190-195
Squat - 265
Deadlift - 335
Weight- 136

[Deciever]

4/1/02 ME Bench
Bench press
1 * 3 45 w/ Mini
1 * 3 95 w/ Mini
1 * 3 115 w/Mini
1 * 3 135 w/Mini
1 * 3 145 w/Mini
1 * 3 155 w/Mini
1 * 3 160 w/Mini
1 * 1 165 w/Mini
1 * 1 170 w/Mini
1 * 1 175 w/ Mini **Missed**
Dips (weighted)
1 * 6 10
1 * 6 25
1 * 6 35
1 * 6 45
Bent Over Rows 1* 6 95
2 * 6 115
1 * 6 125
Light Shoulder Work 4 * 6 w/ Mini

Bands made lockout so much harder.. top of the lift had about 30-35 lb of extra tension, on bottom there was about 5 lbs of resistance maybe a bit more, im not sure.

[Fart Barker]

Do you compete?

[Adam]

Looks like too many warmups. How arm you setting up the mini's? twisting the extra slack on the bar?

[Deciever]

fart- yes i do compete, i just did my 2nd competition this march, took first in my weight class. im probably doing states in november in the Teen division (13-15) in the 148 weight class.

adam - the reason for a lot of warm ups for the bench, was i didnt know how i was going to do with the bands, so really everything 135 and up was a working set.

the way i set up the bands was i put 2two dumbells next to each other, anchored the band around the outside dumbell. then i ran the band over the other dumbell, and then back under both of them and then up to the bar. This made the bands give me constant tension through out the lift.

[Deciever]

4/2/02 ME Squat
Box Squat
1 * 6 45 w/ Mini
1 * 5 95 w/ Mini
2 * 3 135 w/ Mini
1 * 3 155 w/ Mini
1 * 3 175 w/ Mini
1 * 3 195 w/ Mini
1 * 3 205 w/ Mini
1 * 2 215 w/ Mini (missed 3rd one) , still a PR
Good Mornings
1 * 6 45
1 * 6 95
1 * 6 125
1 * 6 135 ( Very easy just getting form down )
Glute Ham Raise
3 * 6 BW

Turns out with all the bikin i've been doing that i lost a few lbs, and in turn, the smallest notch on the powerlifting belt i've been using DOES NOT FIT ANYMORE... its too loose so i am forced to use a smaller crappy one

Good Mornings, all felt easy, concentrated alot on my form as to not injure myself.

Glute Ham Raise, fried my hamstrings.. didnt know they were so hard, i had to give myself a push at the bottom just to complete it

[Deciever]

my hamstrings were sore as hell after my workout, so i went in my hottub to relax(thats my passive recovery) and i'll be biking tomorrow for my active recovery, and maybe doing some light band leg curls if im sore

[Deciever]

Did some GPP work today.... went bike ridin for about 6 miles, and then did some band leg curls to get the blood flowin. Soreness is minimal now, feeling better than i was this morning.

[Deciever]

4/4/02 DE Bench
Speed Bench
8 * 3 95
1 * 1 155
1 * 1 165
Close Grip
1 * 6 95
3 * 6 125
Bent Over Rows
1 * 6 95
1 * 6 115
2 * 6 135
Front,Side, Rear Delt
3 * 6 15
Pull Down Abs
1 * 6 50
2 * 6 70
Side Obliques(dumbell)
1 * 6 45
1 * 6 55
1 * 6 70

decided to do some abs today cause i was wondering how much i could do. They felt pretty good. Workout was quick todya, took about 40 minutes.

[Deciever]

4/5/02 DE Squat
Speed Squat
1 * 5 45 Light
1 * 3 95 Light
10 * 2 125 Light
Stiff Legged Deadlift
1 * 8 135
1 * 6 185
1 * 6 205
1 * 6 225
Glute Ham Raise
3 * 6 BW
Pull Throughs
3 * 10 Light Band

Wow, i was amazed at how much the light bands added to my squat.. i wasnt expecting it. Stiff legs went well.. I worked on my form and tried to keep a tight arch while doing it. I didnt use a belt, so i felt that was pretty good. Thats a PR for arched back SLDL. For Rounded back i can hit 255 x 3, so i think i'll be able to do that with a arhced back once i get used to it.

[Deciever]

4/8/02 ME Bench

Reverse Band Bench (There was 50 lb tension at the bottom, and 0 lbs tension for the last 5 in. of the bench press.
1 * 6 95 Light
1 * 3 135 Light
1 * 3 155 Light
1 * 3 175 Light
1 * 3 185 Light
1 * 2 1/2 195 Light
1 * 1 205 Light PR
2 * MISS 210 Light Little tap in middle was all I needed
Bent over Rows
1 * 6 95
6 * 115
6 * 135
5 * 140 PR
Flat Dumbell Press
1 * 6 40's
1 * 6 55's
1 * 6 65's PR
1 * 3 70's PR
Dumbell Skull Crushers
1 * 8 20's
3 * 6 25's

decided to do some dumbell presses to see where i was at.. Set some new PR's! go me!

I was a disapointed that i just missed 210... i was happy with 205 though, as it was a bitch to lock out, but somewhateasy to get to the last 4-5 inches or so (it was probably like 180-190 at 4-6 inches off the chest.

[Deciever]

4/9/02 ME Squat
Low Box Squat Box was 2-3 inches below parallel
1 * 6 95 Light
1 * 3 135 Light
1 * 3 165 Light
1 * 3 185 Light
1 * 2 195 Light
1 * 1 205 Light PR- really surprised myself
Convetional Deads
1 * 1 135
1 * 1 185
1 * 1 225 This was my first time ever d/l conv.
1 * 1 275
1 * 1 315
1 * 1 345 Got it up to mid thigh, missed lockout
Glute Ham Raise
3 * 6 BW

this was a great workout for me. Bands added about 70lbs of tension at the top, and around 15 on the bottom.

This was my first time ever doing conventional dead, and damn i surprised myself. If i was fresh im thinking i could hit a 355-365. My form isnt great though, legs lock out in last 1/4 of it so its all hips and back for the lock out. I was still really happy... except when i couldnt get 345 the last 3 inches . Oh well, still a few new PR's, great day for me

[Deciever]

Active recovery today - Bike riding/ jumping

i sweated my ass off. its like 70 up here, and thats pretty warm considering it was snowing a few days ago. My legs feel nice and loose now, so im happy.

[Deciever]

4/4/02 DE Bench
Speed Bench
8 *3 100
1 *1 155
1 *1 170
1/2 Bench
1 *6 135
1 *6 155
1 *6 175
1 *3 195
Bent Over Rows
3 *6 135
Lat Pull Downs
3 *6 135

Had a shitty workout today, i was just not w/ it today. Very tired, couldnt have a good workout

[Deciever]

4/12/02 DE Squat
Speed Squat
10 * 2 130 Light
Good Mornings
1 * 6 95
1 * 6 125
1 * 6 145 PR
1 * 6 165 PR
Stiff Legged Deadlift
1 * 6 135
2 * 6 185
1 * 6 235 PR
Pull Throughs
3 * 6 Light

Good workout, good mornings are finally starting to get heavy, i could've probably gone to 185 for 4 or 5, but didnt want to chance it as i am just getting used to the weight.

[Deciever]

4/15/02 ME Bench
Bench (Start 2 1/2 inches off chest
1 * 6 95
1 * 3 135
1 * 3 155
1 * 3 175
1 * 2 185 PR
1 * 1 195 PR
Bent Over Rows (palms facing each other)
1 * 8 100
1 * 6 110
1 * 6 120 PR
Dumbell press
1 * 6 40
1 * 6 50
1 * 6 60
1 * 6 70 PR
Tricep Push Down
1 * 6 60
1 * 6 70
1 * 6 80
1 * 4 82.5
Static Holds
1 * 10 seconds 135
1 * 10 seconds 225
1 * 10 seconds 315
1 * 10 seconds 345 PR
1 * 40 seconds 225

Pretty good workout today. Dumbells were a bitch to get in postition for the first rep, i had a harder time doing that, than most of the reps . I was pretty happy with the 195 on the bench. Except that it took me like 8 seconds to get it all the way up. Really happy w/ the 345 static hold. PR by 30 lbs. FELT HEAVY AS HELL THOUGH.

[Deciever]

4/16/02 ME Squat
Good Mornings
1 * 6 95
1 * 3 135
1 * 3 155
1 * 3 170
1 * 3 185
1 * 3 190
1 * 3 200
Convention Deadlift
1 * 3 135
1 * 2 225
1 * 1 315
Glute Ham Raise
3 * 6 BW
Stationary Bike
High Level 2 1/2 minutes

Good mornings felt good. I was tired as hell from them so 315 went up slow on the deadlift. THen just did some glute hamraises, and then the stationary bike kicked my ass.. my quads felt like they were ripped apart.. such a nice feeling

[Deciever]

4/18/02 DE Bench
Speed bench
8 * 3 105
Bench w/ pause
1 * 1 135
1 * 1 155
1 * 1 170 PR
1 * 1 180 PR
1 * 1 185 Missed- virtually no leg drive in this
Bent Over Rows (Palms in)
1 * 6 100
2 * 6 120
1 * 6 130 PR
Close Grip
1 * 6 95
1 * 6 115
1 * 6 130
1 * 5 135 PR
Static Holds
1 * 10 seconds 135
1 * 10 seconds 225
1 * 17 seconds 315
1 * 10 seconds 350 PR
Dumbell Shrugs w/ hold
1 * 60 seconds 50
1 * 40 seconds 70
2 * 35 seconds 70

Mad cause my leg drive sucks!!! i got little to none on the 185 attempt, and didnt have great success in the 180 either. Speed up to 170 was quick, 180 was decent, 185 just sucked, didnt get it up

[Deciever]

4/19/02 DE Squat
Speed Squat
9 * 2 135 Light PR
Squat
1 * 1 135 Light
1 * 1 185 Light
Glute Ham Raise
3 * 6 BW
Deadlift Lockout(5 Pins up)
1 * 8 135
1 * 6 225
1 * 5 275
1 * 4 315
1 * 1 345 PR
1 * 1 375 PR
Pull Throughs
4 * 6 Light

[Deciever]

I am no longer sore from the good mornings! My mid thighs have an array of bruises on them from the 1/4 deadlifts, hands are developing new callouses (great!).

Story from yesterday- Im about to attempt the 375 quarter deadlift, and right as i start pulling a girl comes up and goes "what are ya doing? that looks pretty heavy!" it destroyed my concentration, and i dropped the weight, so i took a little break, went back, and nailed it (it was hard as hell though).

[Deciever]

4/22/02 ME Bench
45 Deg.Incline
1 * 10 95
1 * 6 115
1 * 3 125
1 * 3 135
1 * 3 145 PR
1 * 3 150 PR
Dumbell Press
1 * 6 40
1 * 6 50
1 * 6 60
1 * 7 70 PR
Low Pulley Rows
1 * 6 100
1 * 6 120
1 * 6 130 PR
1 * 5 140 PR
Close Grip Bench
1 * 6 95
1 * 6 115
1 * 6 120
1 * 5 125
Reverse grip pull downs
1 * 6 110
1 * 6 130
1 * 6 150 PR
1 * 6 160 PR

[Deciever]

ME Squat
Good Mornings (bottom up)
1 * 6 95
1 * 3 135
1 * 3 155
1 * 3 175
1 * 3 185
1 * 2 195 PR
1 * 1 205 PR
Squats
1 * 1 135 Narrow, and wide stance
1 * 1 185 Narrow, and wide stance
1 * 1 205 Narrow, and wide stance
1 * 1 225 Sumo, form sucked, ended up like a GM
Hyper Extension w/ dumbell
1 * 6 40
1 * 6 50
2 * 6 70 PR
Leg Curls
1 * 6 40
1 * 6 60
1 * 5 70
1 * 5 80 PR
Squat walk outs
1 * 15 seconds 225
1 * 15 seconds 275
1 * 15 seconds 325 PR

GOOD MORNINGS were hard to get in the groove.. didnt enjoy them one bit. Wasnt really into my workout today. Legs were exhausted after good mornings, and i didnt even use them much. I could probably hit a 255 sqaut w/ out wraps, and close to 285 w/ wraps, and an energy pill.

[Deciever]

4/25/02 DE Bench
Speed Bench
8 * 3 95 Minis
Paused bench
1 * 1 135
1 * 1 155
1 * 1 175
6 * 1 135 Worked on leg drive a bit
Close grip
1 * 6 115
1 * 6 125
1 * 6 130
1 * 6 135 PR
Bent Over rows- palms in
3 * 6 120
Lat Pull downs
1 * 6 120
1 * 6 140
1 * 6 160 PR
Band Pushdowns
1 * 50 Minis

[Deciever]

skipped workout today, feeling shitty, all congested. this sucks

[Paul Stagg]

It's ok. I blew mine off yesterday.... allergies were bothering me and I haven't been getting enough sleep.

Got a good nights sleep last night, and ready to get my 305 floorpress tonight.