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Thread: Ballast's Westside-Modified

  1. #1
    Senior Member
    Join Date
    Jun 2001
    Location
    Kalamazoo,MI
    Posts
    166

    Ballast's Westside-Modified

    Just started Westside training again and am in the middle of my third week back.I'll just list the main stuff in order to catch myself up to date.My modification to the original Westside program, is that I am not a competative powerlifter, nor do I care to be.I'm just after brute strength, and Westside is the best system I've ever used for gaining strength.Nothing else has come close.Therefor, I don't do the board presses or stuff that would benefit a lifter who utilizes a shirt.I also don't include any band work or chains, but that is because I'm poor, not because I don't want to.
    8 aug
    bent-over good mornings(wide stance) 245ibs x3

    15 aug
    bottom-position back squats 340ibs x1

    17 aug
    bottom-position incline presses 215ibs x1

    22 aug
    bottom-position good mornings @ 42"(wide stance) 265ibs x1

    24 aug
    bottom-position bench presses 230ibs x1
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

  2. #2
    Senior Member
    Join Date
    Jun 2001
    Location
    Kalamazoo,MI
    Posts
    166

    Dynamic Squat/Deadlift

    26 AUG

    1. Speed Squats 10x2 @ 165ibs -60 sec rest intervals
    1x1 @ 255ibs(speed was about 75% of that for 165)
    2. Speed Deadlifts 5x1 @ 255ibs -20 sec rest intervals
    3. Glute-Ham Raises w/ stability ball 3x10,10,8 -2 min rest intervals
    4A. Static Crunches 2x3 @ 90ibs -3 sec static pauses
    4B. Reverse Hypers 2x20
    4C. Hanging Leg Raises 2x15


    Speed was good on the squats and deads.Glute-ham strength is coming along nicely.Much easier on the knees using the stability ball.Abs strength coming up.
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

  3. #3
    Senior Member
    Join Date
    Jun 2001
    Location
    Kalamazoo,MI
    Posts
    166

    Speed Bench

    1. Speed Benches 9x3 @ 135ibs(3 grips used) -30 sec rest intervals
    2. Decline Dumbell Bench Presses 2x8 @ 75ibs -2 min rest intervals
    3. One-Arm Dumbell Rows 6x8 @ 55ibs(2 grips used) -90 sec rest intervals
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

  4. #4
    Senior Member
    Join Date
    Jun 2001
    Location
    Kalamazoo,MI
    Posts
    166

    29 Aug 02 ME Squat/Deadlift

    1. Bottom-Position Zercher Squats(thighs parallel at start) 1x1 @ 295ibs
    2. Bent-Over Good Mornings(wide stance) 1x8 @ 185ibs
    3. Dumbell Side Bends 5x8 @ 95ibs -2 min rest intervals
    4. Hanging Leg Raises 4x15 -2 min rest intervals
    5.Reverse Hypers 4x15 -2 min rest intervals
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

  5. #5
    Senior Member
    Join Date
    Jun 2001
    Location
    Kalamazoo,MI
    Posts
    166

    31 Aug ME Bench

    1. Decline Bench Press w/ 19" grip
    1x1 @ 245ibs
    2. Decline Bench Press w/ 15" grip
    3x6 @ 185ibs -2 min rest intervals
    3. One-Arm Dumbell Rows
    4x8 @ 65ibs -2 min rest intervals

    Progression on max effort declines was 135x3x2 165x1 185x1 205x1 225x1 245x1 255xfail
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

  6. #6
    Senior Member
    Join Date
    Jun 2001
    Location
    Kalamazoo,MI
    Posts
    166

    2 Sept DE Squat/Deadlift

    1. Speed Squats 8x2 @ 185ibs -60 sec rest intervals
    2. Speed Deadlifts 5x1 @ 275ibs -20 sec rest intervals
    3. Glute-Ham Raises 3x6 @ 10ibs -2 min rest intervals
    4. Static Rack Crunches 5x5 @ 95ibs -90 sec rest intervals
    5. Dumbell Side Bends 2x10 @ 95ibs -90 sec rest intervals
    "I figure, f*ck it.While I'm at it, why not just shoot my buddy.Take his job.Give it to his sworn enemy.Hike up gas prices.Bomb a village.Club a baby seal.Hit the hash pipe and join the national guard.I could be elected president."

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