Results 1 to 6 of 6

Thread: Working It Westside Style

  1. #1
    Wannabebig Member
    Join Date
    Dec 2003
    Posts
    30

    Working It Westside Style

    Hey everyone I'm 17 yrs old 5'11 160lbs. Today I started my new powerlifting westside routine after two weeks of deloading/rest from my previous bodybuilding routine. I plan on updating this journal every workout day. I workout 4 times a week following the standard westside plan.

    Saturday: max effort bench day+heavy supplement excersises
    Monday:max effort deadlift/squat+heavy supplement excersises
    Wednesday:dynamic benchday/light supplement excersises
    Fridayynamic deadlift/squat+light supplement excersises

    Max movement excersise changes every 2 weeks

    I eat healthy and right now im on a minor cut hoping to get my abs to show for the summer. After summer I plan on bulking like crazy.

    Today I did Max effort bench day and it went GREAT!

    Max movement
    -Bench Press:
    1x3 45lbs
    1x3 115lbs
    1x3 135lbs
    1x3 155lbs
    1x3 175lbs
    1x3 195lbs
    1x3 205lbs
    1x3 215lbs
    1x3 225lbs
    1x1 235lbs
    1x1 245lbs
    1x1 255lbs
    1x1 260lbs
    (perfect form on all reps, 2 min rest periods)

    Supplement excersises:
    -skull crushers
    4x8 75lbs bb

    Accessory excersises:
    -pullups
    3x8 bw

    -front Lateral db raise
    3x8 20lbs

    -Side Lateral db raise
    3x8 20lbs

    -Bent Over db Lateral Raise
    3x8 20lbs

    -Front Row
    3x8 30lbs dumbells

    -tricept extensions
    3x8 50lbs

    It was quite a workout but it felt great. Please feel free to comment. My goals are to hopefully hit 300lbs in bench, 400 in dead lift and 300 in squat (mabey 350, depends on my max) by the end of the summer. Based on my strength right now and the fact Im new to westside I think these are realistic goals. But Its going to require a lot of dedication and willpower on my part, not to mention encouragement/criticism form you guys. Thanks in advance and God bless.

    -Nick

  2. #2
    is numero uno Saint Patrick's Avatar
    Join Date
    May 2002
    Posts
    6,557
    West Siiiiiiiide!
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    “Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee

  3. #3
    I wannabebig!
    Join Date
    Jan 2001
    Location
    in my own world
    Posts
    1,816
    nice lifts, damn strong for your age/size

  4. #4
    Wannabebig Member
    Join Date
    Dec 2003
    Posts
    30
    Thanks for the compliments ryuage, and howdy there Patty I've read lots posts by you both and I know you guys know what your talking about so I look forward to your advice. Thanks in advance, Adios for now

    -Nick

  5. #5
    Wannabebig Member
    Join Date
    Dec 2003
    Posts
    30
    Today was a scheduled cheat day. I ate at a mexican food restraunt for lunch, nothing really bad enchilada, taco and rice. Rest of the day is good food. I'm really sore from yesterdays ME bench. I am thinking about doing some forearm/ab work today.

    Decline weighted situps sound good

    4x8 at 25-35lbs

    and mabey some wrist curls

  6. #6
    Wannabebig Member
    Join Date
    Dec 2003
    Posts
    30
    Wow today was my first ME deadlift/squat day. I also had soccer practice an hour before my workout but it was an easy practice.

    For my ME exercise I decided to max my deadlift. The most I had ever done before was 3x6 at 275lbs so I was curious to see what my max would be.

    Deadlift:
    3x115
    3x135
    3x155
    3x175
    3x205
    3x235
    1x265
    1x295
    1x325
    1x350

    I was so pumped that I hit 350 lol

    For my supplemental hammy excersise I did SLDL's

    SLDL's:
    3x7 215lbs

    Then abs

    Decline situps:
    2x8 35lbs

    The I just did some stretches for a warmdown

    Overall I thought it was great. This westside stuff ROCKS!!!!!!

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •