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Thread: RalphL's Raw Westside Training

  1. #1
    Wannabebig Member
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    RalphL's Raw Westside Training

    Alright I'm new to Westside training so I figured I'd start this log and get some advice. I have one meet under my belt and I plan on competing at the New Jersey USAPL championships July 30th.

    Sunday's training:
    DE Bench
    135lbs 8x3

    Cross Body DB extensions
    20lbsx15
    25lbsx15x2
    20lbsx15

    Incline DB Press
    50lbsx15x2
    50lbsx12x2

    Pull Ups
    +10lbs- 12,10,10
    BW-11,8

    DB Shrugs
    60lbsx20
    75lbsx15x2

    jogging/walking intervals for 1 mile
    Last edited by RalphL; 04-27-2010 at 03:51 PM.
    385/285/530@220

    Destination RHODESTOWN

  2. #2
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    Today's training-
    ME Lower

    Below Parallel Box Squat
    135x5
    225x3
    275x1
    315x1
    335x1
    365x0
    365x1

    Romanian Deadlift
    135x8
    225x6
    275x6x2

    Back Extensions
    BW x12
    10lbsx12x2

    Leg raises 15x3

    light stretching
    385/285/530@220

    Destination RHODESTOWN

  3. #3
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    ME Upper
    CG Bench
    bar x20
    95x5
    235x5
    155x1
    185x1
    225x1
    245x1
    255x1

    JM Press
    95x8
    135x5
    155x5 2 sets

    3 sets face pulls

    DB Rows
    50x15
    70x15
    80x15
    90x12

    broceps
    385/285/530@220

    Destination RHODESTOWN

  4. #4
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    DE Lower
    Speed box squat
    230lbs x10 doubles

    Speed Pulls
    300lbs x5 doubles- I was supposed to do singles, but I did doubles by accident...what ever

    arched back GMs
    115lbs x6
    115lbs x8 2 sets

    2 sets db lunges

    standing cable crunch x5

    took it light on the GMs since my hammies were still pretty sore from tuesday and the past 2 weeks i have done a whole lot of volume.
    385/285/530@220

    Destination RHODESTOWN

  5. #5
    powerlifter in training Liftersize's Avatar
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    cant wait to see your deadlift routine. 500 @185 is no joke.
    Current Stats: 6'1 185
    Deadlift 480 Bench 280 Squat 365 Raw Total: 1,125
    Front Squat 295
    My New Journal!
    http://www.wannabebig.com/forums/sho...49#post2331749

  6. #6
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    DE Bench
    135lbs 8x3

    Cross Body DB extensions
    15lbsx20
    20lbsx20
    20lbsx15- elbow started bothering me, so I stopped

    DB Bench-brought the weight down as low as I could on these
    50lbsx20
    65lbsx12,11,12
    50lbsx20

    Lat Pull Downs x5

    Richshaw shrugs
    1 plate x15
    1 plate +25lbs 2 sets of 12
    385/285/530@220

    Destination RHODESTOWN

  7. #7
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    Quote Originally Posted by Liftersize View Post
    cant wait to see your deadlift routine. 500 @185 is no joke.
    I dont have a set routine that I use for deadlifts yet. I plan on cycling low pin pulls, defecit pulls and maybe some bands for ME work. For assistance I do lunges, 1 arm rows, and RDLs.
    385/285/530@220

    Destination RHODESTOWN

  8. #8
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    ME Lower
    foam rolling/dynamic warm ups/light stretching

    Sumo Deadlift (opposite stance, first time doing them)
    135x5
    225x3
    315x1
    385x1
    405x1
    425x1
    435x1

    Romanian Deadlift
    135x8
    225x8 2 sets

    Back Extension
    BW x12
    +10lbs x12
    +25lbs x15

    Reverse Ab Board Crunch 12 x3
    2 sets side bends

    10 minutes on the elliptical

    Last week in my school gym. Fortunately I get to lift in a hard core gym this summer
    385/285/530@220

    Destination RHODESTOWN

  9. #9
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    ME Upper
    Jump rope warm up, push ups, light rope pushdowns
    Incline bench-
    bar x10
    95x5
    135x5
    185x1
    195x1
    205x1
    215x1
    220x1
    185x3

    JM Press
    95x5
    135x5
    155x5
    185x3

    3 sets facepulls

    DB Row
    60x12
    75x12
    85x12
    95x12

    Broceps

    10 minutes on the stair master
    385/285/530@220

    Destination RHODESTOWN

  10. #10
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    DE Lower

    Box Squat- I think I'm going to use my box squat 1rm next time instead of my free squat. these felt a bit on the heavy side
    10 doubles @250lbs

    Speed Deadlift
    7 singles @300lbs

    Arched back GMs
    135lbsx8 2 sets- adductors started bothering me...didnt want to aggravate them so I stopped

    Leg Press
    3x15

    Standing Cable Abs x4

    Calf Press
    Last edited by RalphL; 05-07-2010 at 03:51 PM.
    385/285/530@220

    Destination RHODESTOWN

  11. #11
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    Switched around my schedule for the week.
    ME Upper

    Floor Press
    bar x 10
    95x5
    135x3
    155x2
    185x2
    205x2
    225x2
    235x2
    250x2
    260x1 -missed the second one

    JM Press- Fat bar...not sure the weight so I assumed 45lbs
    105lbs x8
    135x5
    155x5
    185x4 2 sets

    DB Rear Delt Fly- Seated
    15lbs x15
    20lbs x15 2 sets

    DB Row
    55lbs x15
    65lbs x15
    80lbs x15
    90lbs x20

    Scott Curl x3
    DB Curl x2
    Hammer curl x1
    Shrugs x1
    385/285/530@220

    Destination RHODESTOWN

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