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Thread: Shark's Westside Journal

  1. #1
    Superman sharkall2003's Avatar
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    Shark's Westside Journal

    I've been talking with Rob a lot lately about Westside Barbell Training and after some discussion I've came to the conclusion that this is something I definitely want to go ahead with. I have my diet in check (read: healthy foods). And I want to get brutally strong. I don't have that great of stats to start westside, but I hope with some time I can get them to my current goals and then after that make the sky the limit. I'm hoping that many people that are using Westside training as their preferred training method, and those that stopped into my journal before will come visit this one.

    My current lifts as of right now are:

    Bench Press: 250
    Deadlifts: 405
    Squat: 295

    Weaknesses:
    Lower back strength, that's why I've been using a belt. Bad idea. My chest is a weak point in my bench. And my lats aren't fully developed to my liking. They have very little strength. My calves are small, and not powerful. My hamstrings could use lots of work. Basically what I'm trying to say is: My entire body is weak except for my forearms.

    My heavier lifts might be done with a belt, depending on how I feel and how the lower back is feeling. I don't use wraps, tape, a suit, or any other thing like wrist wraps, or chalk. For the most part I consider myself a RAW lifter.

    I just finished my first workout. And I'll post it as it went down. Thank you to all the members that helped me in my Westside thread. I appreciate it. And hopefully by coming in here and looking at this you'll be able to critique some things.

    Dynamic Effort-Bench

    Bench Press: 66% of my max.
    10x2 165

    Barbell Rows:
    1x8 135
    1x8 185
    1x8 185

    Shoulder Press:
    1x8 50
    1x8 60
    1x8 60

    Lying Tricep Extension:
    1x8 50
    1x8 50
    burnt.
    Last edited by sharkall2003; 08-03-2007 at 11:35 AM.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  2. #2
    Team Chesticles! Unholy's Avatar
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    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

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  3. #3
    Superman sharkall2003's Avatar
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    What's up?! Hey, I hope to hear some input from you too, big guy. You've made some amazing progress since you've been here and you have some very good lifts.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  4. #4
    ANVIL POWER Detard's Avatar
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    Nice rows bredrin
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  5. #5
    Team Chesticles! Unholy's Avatar
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    No doubt man, my lifts aren't too great considering my weight but I can give you some advice that was given to me about getting strong. If you want to get strong you have to train with strong people. I would try my hardest to find a powerlifting gym or a group of powerlifters to train with in your area, even if you have to drive a bit its probably THE best thing you can do if you would like to get serious about strength training. A few sessions with some good powerlifters giving you pointers and helping you with technique and you will raise your total up fast.

    Other then that I really donno, I didn't train using westside, I was just under Chris Rodgers wing for a few months and did whatever the Janitor said. I do know that when you start doing lockout stuff and start training with boards/bands/chains your lifts will fly.

    Best of luck bro.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  6. #6
    Superman sharkall2003's Avatar
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    Quote Originally Posted by Detard View Post
    Nice rows bredrin
    I don't know what that last word meant, but hell yeah!
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  7. #7
    Superman sharkall2003's Avatar
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    I'm feeling ya, Unholy. Right now I'm just trying to get my hands on some equipment such as: bands, box, boards, etc. I know I'll need those things down the road. Right now all I have are some mini bands (30 lbs of tension all together)
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  8. #8
    Team Chesticles! Unholy's Avatar
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    You can make a box and boards for almost no cost. The bands you are gonna have to shell out some cash for. I would look into the powerliting gym thing though, training solo on your ME days will not be fun.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  9. #9
    Superman sharkall2003's Avatar
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    The closest thing we have to a powerlifting gym is Western Racket and Fitness. I go to probably one of the better gyms, but now it's becoming more commercialized.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  10. #10
    Superman sharkall2003's Avatar
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    I'll probably lift at the gym with a few friends of mine. They're bigger guys. One friend squats a little over 500, and another squats mid 400's.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  11. #11
    T.J.W. nhlfan's Avatar
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    it's good to see another person switching to westside. I'll check in whenever I can.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  12. #12
    phil 4:13 Bako Lifter's Avatar
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    Whoops. Dynamic bench press = 9x3

    Dynamic squat = 10x2

    Unless you know something I don't. But I guess it doesn't matter that much anyways.

  13. #13
    Senior Member Sidior's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Whoops. Dynamic bench press = 9x3

    Dynamic squat = 10x2

    Unless you know something I don't. But I guess it doesn't matter that much anyways.
    Yup bench is usually triples, squats doubles. Speed pulls are singles.

    Looking forward to following your progress bro.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  14. #14
    Superman sharkall2003's Avatar
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    I read somewhere that it's between 8-10 sets. But if it's 9x3, I'll do that next time. Might just have switched things around.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  15. #15
    WBB Team Captain Coke's Avatar
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    Nice surprise to see you change up this way and go Westside, good luck.

  16. #16
    Senior Member KevinStarke's Avatar
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    Welcome to powerlifting, good luck man looking forward to seein your progress.

  17. #17
    Superman sharkall2003's Avatar
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    I delivered today on my ME day. Here it goes for the legs:

    Squats: ATF for sets of three, parallel for sets of one
    1x3 45
    1x3 135
    1x3 155
    1x3 185
    1x3 205
    1x3 225
    1x3 245
    1x3 265
    1x3 275
    1x1 285
    1x1 295
    1x1 300 PR+ 5lbs

    SLDL's:
    1x8 bar
    1x8 135
    1x6 225
    16 230

    ABS, Weighted decline:
    1x8
    1x8 5
    1x8 10
    1x10 25

    Barbell Rows:
    1x8 135
    1x6 185
    1x6 185
    1x6 225
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  18. #18
    cut block extraordinaire
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    just as a "general" rule it is recommended to use sets of 3 for DE bench, 2 for squat and singles for deadlifts. But more importantly find out what works for you. The volume also may vary depending on how you feel. Whats really helped me is reading the logs of powerlifters here and at elitefts.

    Good luck and welcome to the dark side

  19. #19
    Senior Member
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    awesome workout shark
    2000 or bust

  20. #20
    T.J.W. nhlfan's Avatar
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    Quote Originally Posted by andy51 View Post
    just as a "general" rule it is recommended to use sets of 3 for DE bench, 2 for squat and singles for deadlifts. But more importantly find out what works for you. The volume also may vary depending on how you feel. Whats really helped me is reading the logs of powerlifters here and at elitefts.

    Good luck and welcome to the dark side
    good to know!

    nice leg day sharky
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  21. #21
    Superman sharkall2003's Avatar
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    Wow, I am sore and very very tight everywhere. I can't move my neck, nor my back. My legs are just shot and I feel wobbly? It feels good, but with my allergies acting up and working in a factory, I feel like I'm going to die!
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  22. #22
    Superman sharkall2003's Avatar
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    I was able to get the bar lower on my back and that helped a lot, but when the weight was raised it was harder on my shoulders (they can't bend that far), so I was forced to put it higher on my traps, neck area. And I think I'll just be stretching the shoulders. It's much more comfortable when it's lower.
    5'11.75
    249lbs cutting to 220lbs
    Bench: 250
    Deadlift: 435
    Squat: 350
    OHP: 190

  23. #23
    Fountainhead Organichu's Avatar
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    Shark,

    is the information in your sig current, w.r.t to dieting goals? Are you hoping to drop to 210 while doing WS?
    20 y/o, 6'1", 186 lbs, 14% BF
    bench: 350 deadlift: 560 parallel squat: 465
    total: 1375 @ 186

  24. #24
    WBB Team Captain Coke's Avatar
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    Man of your word Sharkey...super session man.

  25. #25
    Watchya talkn bout willis
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    congrats on the squat P.R. shark
    Weight:207
    375/300/365 Goal by summer:415/315/415

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