Adam's 'Get fit Westside style' Journal

[Adam]

april 19 rest day 8 sleep

april 20 grip
worked up to attempting the 462 lockout, got it about 5-6 inches and stalled out.
Did light light sets on rest of body to recover quicker.
Sleep: 7 hours

[Adam]

last few days about 9 hours sleep
today legs
squats 19@205
thats it, lower back needed some rest so i skipped the sldl.

[Chris Rodgers]

I think I misunderstood what you were talking about. When I do the rack holds for grip I only have to move the bar about 2 inches. Your lockout sounds more like what I call Power rack deads. Which is basically a deadlift from just below the knees. I pulled 510 for the holds, but I only have gone up to 405x1 one time on the power rack lockouts. Just wanted to clarify.


That weight is damn impressive!

[Adam]

you stil got me on the holds, 510 is a damn big amount of wieght the most i ever did like that was 412. I just cant seem to get my mind ready for the lift since it is so near the top.

last few days i got about 7-8 hours sleep

todays training was different, Im finally starting westside training and im going to stick with it for at least minumum 3 months(probly alot more though).

Bench max effort day
incline close grip worked up to 3@185 and tried 215 but failed, i was really close but i thought i put on 205 so i think it made a difference
db press left 7@55 right 11@55
chins about 12
db row 6@85
pushdowns 135 for 10ish

Sleep: 8 hours

I'll probly be changing the exercises some what next week because i just planned this in class without my westside notes. Still keeping the incline close grip for 1 or 2 more weeks(until i stall on it)

[Adam]

speed squat 8 sets of 2@155
good mornings 8@155 4@185
hypers 18@35 15@45
side bends 7@90's
abs 10@160
got home and did some dragging about 1000 feet with 50 pounds.(rest at every 150 feet or so)

Sleep: 10 hours

[Adam]

speed bench 8 sets of 3@155
weighted chins 45@5
skulls 10@60 7@70
close grip on ezbar 8@160
ez bar rows 12@160
push downs 150 for 7?
db rows 7@90!!!
close grip bench 6@205
and the highlight of the day a 552 hold for about 1 second!

Sleep 8 hours.

[Adam]

for ME i used good mornings
got up to 245 and tried 265 got close but failed.
also did abs
Might go outside and do some dragging if i get some energy.

Sleep: 9 hours

[Adam]

workout today was rushed and cut short so some poundages were a bit down.

speed bench 4 sets 3@155 5 sets 3@160
skulls 7@60 4@70
close grip Ezbar bench 9@160
wieghted chins 6@45
db rows 4.5 @95

Did some dragging when i got home 8 trips of about 150 feet with 50 pounds 7 forward 1 backwards.

Sleep: 7 Hours

[Adam]

worked up to a 210 close grip incline
shoulder press 60's left 5 right 7
chins 12
bb holds up to a 502 for 6 seconds

next week ill still use the incline, i feel i can max out for a nother record.

Sleep: 7 hours

Will do dragging tonight for probly 6 laps.with 50 pounds

[Adam]

good mornings got up to 270!!! Had to fight like a madman to get it
side bends 7@120's!!

Good day today. Sleep was 8 hours

Ill hopefully have the westside videos soon(bidding on ebay for them)

[Adam]

speed bench 3 sets 3@155 index on inside ring the 3 sets 2 inches out 3 4 out
ezbar press 5@200
db rows 9@85
chins about 12

Sleep: 8 hours

[Adam]

Just noticed i forgot may 3rd ,
it was speed squat
8 sets 2@160
good mornings 14@160 7@190
side bends ?
abs?

[Adam]

speed squat 8 sets 2@165 and 2 sets of 2@185
good mornings 15@170 10@200
side bends 3@140 9@100
bb hold 405 for 12 seconds


Sleep: 8 hours

[Adam]

close grip incline, blasted 205 but missed 215, shall change exercise next week
db shoulder press left 7@55 right 7@65
13 chins

Sleep:6.5 hours

[Adam]

leg press got up to 810 missed 860
side bends 8@120

Sleep latly sucked. last night 5.5 hours

[Adam]

speed bench 3 different grip 9 sets 3@155
ezbar bench 3@200 10@160
db rows 9@90
chins 12
pushdowns 10@135

Sleep: 8 hours


I will be maxing out on the 3 big lifts soon so i can monitor progress better. My goals will be squat 300-315 dead 420 bench 260+

[Adam]

I now have dragging planed out to 8 trips each time with 1 or 2 being backwards. i do it on sunday with 50 pounds, wednsday with 25 poounds, and thursday with 75 pounds.
I found a powerlifting competition in early August in Newfoundland that i should be going to.
I had cut out carbs after 6 for teh last 2 weeks but i will making a actual diet soon so i can stay under 181 pounds. currently at 180.
So far i like the westside training, i have 3 vids being sent to me now so there might be some little routine changes once i see the videos.
My main goal is to make the nationals next march (canada), i will need a 1034 total but im near definate i will get that. For info. on powerlifting in canada click
here .

[Adam]

speed squat 8 sets of 3@165 then 1 set of 3@190
good mornings 12@180 7@210
side bends 6@120
bb hold 432 for 14 seconds

Sleep: 8 hours

[Adam]

New max effort exercise is JM press
got up to 160 on it
shoulder press 9@50 8@60
chins with 25 pounds 7

Sleep: 8 hours

[Adam]

leg pressed 830 and tried 860 but failed
side bends 95@11left 15right
abs 15@150 11@135
hypers 20

Sleep 12 hours

weight 175 morning

[Adam]

speed bench 3 x 3 x 3@155 variying grip
close grip bench 8@185 5@195
db rows 11 left 13 right with 80
chins 7
pushdowns 6@150

Im probly going to be buying some bands soon for benching and squating as soon as my money levels go up

Sleep: 6.5 hours

[Adam]

today i went to a gym with my class at school so i decided to max out on squat. I got 315 and i think i could have got another 5 pounds or so. I did it with only a belt.

[heathj]

only a belt? What else would you use? A squat belt?

[Adam]

In powerlifting people usually use a squat suit and special shoes.

[Chris Rodgers]

And knee wraps