Andrew's Westside Log

Nutrition
1

Since a lot of people are starting Westside, I decided I would throw my log up and compare and share ideas with others. Too bad every one else is stronger than me.Max lifts before first westside 8 week phase
: squat-245 bench-215 deadlift-325 weight-175 age-16 My first couple of weeks has gone like this:

ME Bench-
2 board press worked up to 225x1
lying barbell ext- 35x10x6
Front/Side Raise- 10x10x2
Straight leg situps- 10,10x10

DE Squat Dead
Box Squat-speed- 115x2x8, 225x2
Speed Dead- 165x1x8
RDL 205x3
215x3
225x3
A1) One leg squat
BWx8
35x8
35x8
A2)Straight leg situps
bwx8
10x8
20x8
20x8

DE Bench
Bench- 125x3x8
Close grip one board press- 135x5,145x3,155x3,175x3
Bent over row- 95x5, 105x5, 105x5, 115x5, 115x5

Me Squat/Dead
Good mornings- worked up to
175x1,200x1,210x1
SLDL off 2 blocks- 135x8x4
Straight leg raises-10,15,15

ME Bench
3 board press
Worked up to 205x1, 225x1,235x1
Jm Press- 65x3, 75x3, 75x3
A1)Lying Barbell Ext-35x10x6
A2)Straight leg raises,10,15,20,10,10,10

DE Squat/Dead
Box Squat-115x2x8
225x3
Speed Dead- 175x1x8
RDL
205x3
225x3
235x3
Dimel Deadlifts
95x20
95x20

DE Bench
Speed Bench- 125x3x8
Rack lockouts
135x5
205x5
225x3
245x1
225x3
DB Clean, Chest supported row, Hammer curl circuit.

Me Squat Dead
Goodmorning
215x1(pr)
225x1(pr)
245x1(pr)
255x1(pr)
One leg squats- 45x6
55x6
55x6
55x6
Dimel Deadlifts
115x20
115x20

2

wow kick ass job for a 16 year old…its rare to see a 16 yr old with the brain and the work ethic to put together a program like that…your volumes look good and you seem to have a great grasp on the program…keep up the hard work your going to be strong as fuck someday bro…bm

3

Looks like your working hard. Your GM blows mine away!

4

ME Bench
3 Board press:
This was my intended ME movement, but I felt like shit during warmups, everything felt heavy, I was slow and had a headache. I decided to shut it down and take a nap.
I woke up a couple hours later and felt better so I decided to try my ME Bench day again.

ME Bench Take 2
1 board press for max triple
warmed up then
175x3
190x3
200x2(falied off board on 3rd rep)

JM Press
75x3
85x3
85x3
90x3

Lying Barbell Ext
40x10x6

5

Your GM is impressive. The most I can do without breaking my back is 225. That’s without a belt and I don’t even own one.

6

IMO, i would have taken smaller jumps on the board press and worked up more, especially as it got really heavy…180 was 90% for you so I think it would have been good to drop to maybe 5 pound jumps, this would have given you a few more sets in the 90% range…I think you’ll also find you will hit more pr’s…I planning on getting some of those 1.4lb ol plates so I can really get close to the edge…

7

DE Squat/Dead
Box Squat(speed)
125x2x8
205x2
235x2
255x2(not ME)

Speed Pulls(Sumo)
175x1x8

A1) RDL
205x3,225x3,245x3
A2)Straight Leg Situps
25x10,25x10,25x10

I was pretty happy I hit 255 for a double on box squat, after speed work. 3 weeks ago I could barely get 225 for a single.When I get 300 for a single, I will lower my box about an inch or so. Snippdawg I am still trying to get my volumes down, right now I am pretty much just going by feel, but I do think I am going to add in a few more sets on my ME movements.

8

ME Squat/Dead
Box Squat
Warmed up then
245x1
265x1
275x1
290xfailed foward off box

Dimel Deadlift
125x20
125x20

A1)Straight Leg Situp
25x10
25x12
25x12

A2)Straight Leg Raise
10
10
10

I was on vacation from fri-mon so that is why I skipped a DE bench day. I was in the middle of nowhere so I did a sort of GPP day with sled dragging, cleans with logs, moving heavy sand bags, and wheelbarrow work.

9

ME Bench

Raw Bench
Worked up to
205x1
215x1
225x1(PR)

JM Press
75x3
85x3
95x3
105x3

Lying Barbell Ext.
45x10x6

Chest Supported DB row
30x10x4

Today was my first time ever benching two plates a side, I am happy with the PR because 4 weeks ago it was 215 and 7 weeks ago 200. I am still lacking bar speed, and I need to bring up my back. I was very slow at about an inch off the chest, and almost failed, but the lockout wasn’t that bad. Right now BW is at the 180 range, I am trying to keep it under 181.

10

DE Squat/Dead

Speed Box Squat
135x2x8

Speed Deadlift
185x1x8

Good Morning
135x3
155x3
175x3
205x3

Straight Leg Situp
25x10
35x8
45x6

11

DE Bench
Speed Bench(3 grips)
135x3x8

Pin Press from 2 inches off chest
175x3
185x3
185x3

A1) B.O. Row
145x3x6(last 3 sets not done as a superset)

A2) Front Raise
10x10x3

12

ME Squat(monday)
Box Squat
worked up to
245x1
265x1
285x1(PR)
It was my first day back to school so I didnt get anywhere close to enough sleep. I also had a bad headache so I just shut it down and didn’t do anything after my ME movement.

ME Bench(wensday)
3 board press
worked up to
205x1
225x1
240x1(PR)
250x1(15 lbs PR)

JM Press
95x3x2
105x3x2

A1) Elbows out Ext.
10x10,15x10,20x10,20x10

A2)Chest Supported DB Row
30x10x4

13

When you change me squat exercises try some goodmorning squats! I did these for the first time the other day and they were awesome! My favorite me sq ex now!

14

Yea I am probably gonna try some GM Squats soon. I havent gone heavy with them yet, but I think I will in the next couple of weeks.

15

You will probably be able to go heavier than you think. My goodmorning is only at 175 right now but when I did the gm-squats I was able to hit 220…kinda weird…

16

Your GM is definitely your most impressive lift. With that I would think when you finish the 8 weeks your dead is going to be easily over 400lbs (grip not limiting). Keep up the good work, just wish I knew as much as you when I was 16!

17

DE Squat/Dead

Box Squat
145x2x8

Speed Pulls Sumo
185x1x8
325x2(conv.) I hadn’t pulled heavy in a month, just wanted to see where I was. My old PR was 325x1 and 325x2 went up pretty easy.

A1)RDL
225x3,235x3,245x3,255x3
A2)Straight Leg Raises
12,15,15,15

Thanks for the compliments about the GM, I am not sure why, but my GM and my RDL are just as much, if not more than my squat. I think my form is pretty good, I dont know how many times I have read over the description of it. I use a slight knee bend and I bend over to parallel. I even had my mom take a pic, to make sure I was hitting parallel(she thought I was gonna kill myself, or break my neck), so I dont know what the hell is wrong with my squat. Probably just lack of practice, I am fairly new to heavy squatting.

18

DE Bench
Speed Bench
140x3x8

A1) BO Row
145x3x3

A2)Straight Leg situp
10x10x3

B1)Lying Barbell ext
50x10x6

B2) DB cleans
10x10x6

19

ME Squat/Dead

Goodmorning Squat
worked up to
185x1
205x1
225x1
235x1
245xfail

Dimel Deadlift
135x20
135x20

A1)Fatman row
3x8
A2)straight leg situp
25x10
35x10
45x10

20

ME Bench
2 board press
worked up to
205x1
225x1
250xfail(mis loaded plates, ment to put on 240, and something didnt feel right in my right pec, so I didn’t try 240x1)

JM Press
105x3x5(dropped a fu*kin weight plate on my hand)

Lying Barbell Ext
55x10x4
This workout sucked…
I am ordering my fury in the next couple of days and am going to be entering a bench only meet on oct 11 and am looking for a bench of 250-300 and a state PR.