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Thread: Westside log

  1. #1
    As I Am Paul Stagg's Avatar
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    Westside log

    Well, I'm back at it.

    Been off since Feb 2.

    Schedule is:

    ME Squat Weds
    ME Bench Fri
    DE Squat Sun
    DE Bench Tues.

    So.....

    3/15 ME Bench

    Had to verify the max bench, so I benched. No liftoff, in a rack, just wrist wraps.

    Bench Press
    45x10
    95x5
    135x3
    185x3
    225x3
    245x1
    265x1
    275x1
    280x0

    the last time I checked my max bench, on 12-31, it was 275x1. Not too bad today considering the 6 week layoff, eh?


    Lying tricep ext
    6x10x65#

    Pressdown (on the lat pulldown machine)
    3x10x70#

    1 arm press
    3x15x25

    That's it.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  2. #2
    Moderator Adam's Avatar
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    Westsiiiiddddeeee
    How come no lat work today?
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  3. #3
    Gaglione Strength Chris Rodgers's Avatar
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    Wetssiiiiiiddddeee!!

    Welcome back Pauly!! Now get to it!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  4. #4
    As I Am Paul Stagg's Avatar
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    I'm using the 9 week program from elitefts.com with minor modifications - there isn't lat work on most of the ME bench days.

    I might add it in.

    Felt great to get back in the gym.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  5. #5
    As I Am Paul Stagg's Avatar
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    3/17

    DE Squat

    Box squat
    10x2 @ 205 done in 10 minutes

    Squat
    315x1 Easy.

    Pull throughs
    3x8 @ 80

    1 leg squats
    4x10

    DB rows
    3x6 @ 100

    At this point I was running out of steam. My conditioing sucks.

    Shrugs
    3x15 @ 135

    That's it.
    Posterior chain is VERY sore today.

    DE Bench on Tuesday.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  6. #6
    Moderator Adam's Avatar
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    Originally posted by Paul Stagg
    At this point I was running out of steam. My conditioing sucks
    I think its just speed squats that kill everyone. By the time i warmed up on speeds im already breatin heavy and after the 8-10 sets im soaked and can barly catch my breath.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  7. #7
    Powerlifter/Bodybuilder
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    Paul, or whoever, what are pull throughs?

    I am about to read up on the 9 week program written out on elitefts.com, I'll probably be going with the Westside style, not sure if I'll be making any adjustments.

    Good luck Paul!
    It takes TIME + PATIENCE to make gains.

  8. #8
    As I Am Paul Stagg's Avatar
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    Nah - it's conditioning.

    Yes, the speed squats get me huffing and puffing, but I never wanted to quit the workout. I wanted to stop after the 1 leg squats. It will get better.

    T+P - Pull throughs are just that. Grab the cable from a low pully (I use a rope attachment), stand facing away from the pully and pull the cable through your legs and stand upright.

    I'm sore as sh*t today. Layoffs suck. Having your posterior chain sore is not a fun way to spend the day.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  9. #9
    As I Am Paul Stagg's Avatar
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    3/19 DE Bench

    Bench press
    10x3 @ 165
    3 close, 4 med, 3 wide

    done in under 10 minutes. Speed was really good at this weight.

    185x1, 225x1

    Speed was good for both of these.

    Lying DB ext
    4x8 @ 25

    Lateral raise
    3x10 @ 25

    Bent over lateral raise
    3x10 @ 25

    Conditioning reared it's ugly head again. I was pooped after the lateral raises. I'll start adding in some cardio/GPP in the next week or so to work on improving it.

    ME Squat/Dead tonight.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  10. #10
    King Nothing ericg's Avatar
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    GPP, I have seen this before, but what is it?
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  11. #11
    As I Am Paul Stagg's Avatar
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    General Physical Preparedness.

    It's hardcore cardio.

    Stuff like sled dragging, weelbarrow pushing, medicine ball throwing... I just do some basic cardio at first, then I'll add in some interval stuff or weighted stuff.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  12. #12
    As I Am Paul Stagg's Avatar
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    3/20 ME Squat

    I have a gym strategy. On gym days, I tend to stay at work a little later than usual so I can get the gym after the 'after work rush' - I try to get there around 6:30 or so.

    Normally, this works.

    Last night, it didn't.

    I train in a gym frequented by PLers... so the power racks aren't just collecting dust, they are being used.

    I get there, and all three of the squat racks are in use, and both of the power racks. (one of the power racks is being used by a SHW PLer who dunked 675 for 2)

    I warm up, hoping one of the power racks will open up... but it doesn't... so I did good mornings in a squat rack. Not optimal, as the safty bars are a little low for a good morning.

    Anyway...


    Good morning
    45x5
    45x5
    95x5
    135x3
    185x3
    225x1
    235x1

    Hyper ext
    3x8 @ 25

    Pull thrus
    3x8 @ 80

    Pull down abs
    5x10 @ 80

    Straight leg raises
    20,15,15
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  13. #13
    Baby Seal Clubber ElPietro's Avatar
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    Hey Paul, how do you do weighted straight leg raises? Strap the weight on? I'm assuming you aren't going past 90 degrees and you are working your hip flexors and not your abs. Correct me if I'm wrong.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

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    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  14. #14
    As I Am Paul Stagg's Avatar
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    Weight? HA!

    I have heavy legs. I don't add weight. (Were I to add weight, I would either tie a DB to my ankles or hold it with my feet.)

    I'm working hip flexors and abs.

    I go to about 90 degrees and then try to roll my hips up
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  15. #15
    Baby Seal Clubber ElPietro's Avatar
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    Oh, lol! For some reason I thought your reps were poundage. Yeah I have heavy legs and generally feel that bodyweight would be sufficient.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  16. #16
    Geordie The_Chicken_Daddy's Avatar
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    SHW = super heavy weight?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  17. #17
    As I Am Paul Stagg's Avatar
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    Yep.

    He's a big boy.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  18. #18
    Wannabebig Member
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    paul, do you plan to use bands/ chains in these nine weeks or will you maybe use them down the road?
    It's not quantity, it's quality!

  19. #19
    As I Am Paul Stagg's Avatar
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    I'm not using them now - I'm still new to Westside training, so I see no reason to add everything in all at once.

    Also, I lift raw, so the bands/chains don't apply to me as much as a lifter using gear, IMO.

    I've also revisited the 9 week program, and re-read the periodization bible part II, and I think I'm going to stray from the specifics of the 9 week beginner program.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  20. #20
    As I Am Paul Stagg's Avatar
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    3/22 ME Bench

    Close grip incline
    45x8
    95x5
    95x5
    135x5
    185x3
    205x1
    215x1
    225x1
    235x0

    I felt really strong once the triceps took over... sticking point is about 4 -6 inches off the chest.

    Lying tricep ext
    6x10 @ 65

    Easy - Weight goes up next week

    Pushdowns
    3x10x70

    Easy

    Pulldowns
    3x8x140

    1 arm press
    3x15x30
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  21. #21
    Geordie The_Chicken_Daddy's Avatar
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    Why on incline, pauly?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  22. #22
    As I Am Paul Stagg's Avatar
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    'cause Dave Tate says so.

    They take the lats out of it and make the ROM a little longer.

    Oh, and I needed some work on my inner upper chest.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  23. #23
    Geordie The_Chicken_Daddy's Avatar
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    Yeah with the close grip that makes sense
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  24. #24
    As I Am Paul Stagg's Avatar
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    I didn't get a good pump and burn, and I'm not sore today though. So it must not have worked.

    Damn.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  25. #25
    Geordie The_Chicken_Daddy's Avatar
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    You should have done some crossovers with the lower pulley and crossed over to the sterum.

    Gopro swears by them.

    (I'm not joking either!)
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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