9-26
DE upper body
Speed Bench
2x5 w/45,12x3 w/145.
JM Press
3x5 w/100
Barbell Row
3x5 w/225
I had a interesting workout today. I was out of it or something. But, I went in and got it done anyway. The JM Presses felt weird though. I could of handled more weight, but I think it is best that I learn the correct form first. Well, thanks guys for all the advice that you have given.
In faith,
Shane
Hey Guys and Gals:
Just a quick question. When should I start to add bands and chains in my workouts? I want to do just straight weight for the moment, so I can get used to the movements, but I do want to use them in the future. Thanks.
In faith,
Shane
for doing beginners stuff i wouldn’t reccomend adding them till later…how much later is another question. The 9 week program i am doing has 0 band/chain work…so maybe after that?
Shane, I can’t remember if you mentioned it before, but how long have you been seriously training for? If you’re a relatively experienced lifter that’s simply new to Westside, you can probably slowly begin adding chains and bands after your intro program. If you’re relatively new to lifting in general, or coming back after an extended layoff, I would stick with straight weight for quite awhile (few months or so more, at least). Remember, guys were getting strong doing speed work with straight weight before there were any bands or chains.
Hey Steve:
Yeah, I am pretty new to serious training. I am coming off a long layoff, and the training that I did before cannot be considered too serious. Well, I guess that it is straight weight for the nesxt couple months. Thanks for the reply.
In faith,
Shane
Seriously Shane, don’t even sweat it. You’re gonna be amazed at your progress with just straight weight provided you are doing things correctly.
GPP:
Instead of doing a normal GPP workout with the bands or a sled, I did some landscaping. I thought that it made a pretty good GPP workout. Shoveling, hammering, and ripping poles out of the ground. Also, chalk up two potato bugs and a small snake(on accident).
In faith,
Shane
Shane, do you have people to workout with? If so, what kind of experience do they have?
Jared:
Nope. I workout on my own. Sometimes, my Dad will give me a spot when I need it, but otherwise by myself. It is hard trying to figure somethings out on my own(like form), but I think that I am doing well. Plus, I absolutely love the program, and I cannot wait until I get to the gym. I guess that was a long way of answering your question.
In faith,
Shane
i wouldn’t worry about bands or chains yet. they will come in time. bands are awesome for teaching proper box squat form imo too.
9/28
DE Lower body
Box squats
12x2 w/205
Zercher Squats
1x5 w/135, 1x 5w/155, 1x5w/185
Rope cable crunches
1x15w/100, 1x15w/110, 1x15w/120.
Well, I did two types of squats that I have never done before today. It feels a little weird at the hip, but I am also taking a much wider stance than normal. Box squats feel much, much different than a normal high bar squat. Today went well though. I have no idea what my squat max is, so I just kinda picked a weight that I thought would be easy. I think the weight that I chose worked well. I may have been able to do a little bit more.
By the way, my diet is still sucking. I need to get my butt in gear.
In faith,
Shane
9-29
ME Upper Body
Pin Press pin set at chest level.
1x5w/45,1x5w/135,1x5w/155,1x3w/185 ,1x3w/205,1x3w/255, 1x1w/275,1x1w/295, 1xmissw/315,1xmissw/315,1x1w/275.
Dumbell Rows:
2x15w/100.
Dumbell 2 arm overhead extension:
1x15w/50,1x7w/100,1x5w/100.
Rope Crunches:
2x15w/100
Plate raises:
2x10w/45
One arm dumbell press:
1x6w/50
Dammit!! My first time doing pin presses. I set the pin right above my chest, and I swear that they kicked my ass. I got stapled twice with 315. I was so pissed that I did another single with 275, and I did a few more exercises. I think I need to calm down a little because now my damn shoulders are killing me. I also did about a half hour of swimming. Well, another training session in the books.
In faith,
Shane
9-30
I felt like absolute crap today. I had no will to train or anything else. My body felt horrible. So, I took it as a que to relax today, and I think my body is thanking me today. I just ate and took a three hour nap, and now I am ready for bed. My sled arrives tommorrow, so I am sure that my GPP workouts will be much more interesting for me.
In faith,
Shane
i got a question for you shane or whoever feels like answering, i have just done my 2nd ME squat day and i smashed last weeks pr by 30lbs in the good mornings. Has anyone else expierenced this?
Take good care off your shoulders!!!
When I started on a westside routine I started getting shoulder probs.
Warm up very thoroughly!
My warmup for the press day consisted of 5 min on the upper body ergometer, 2-3sets of 50 rep pushups, arm swings with light dumbells in my hands, and some rotator cuff work. All this was done prior -or inbetween the many lead-up sets to my max attempts.
Oh and don’t think you can skip the warmup just because you are going lighter on your dynamic effort day!
You apply very high forces to your joints because of the hig levels of acceleration
Force = Mass*Acceleration.
Other points to consider is to get your form down right.
Read and re-read all the articles on technique in the bench press.
It will add pounds to your bench as a nice additional benefit 
Some people don’t use pin-presses because they feel the exercize adds undue stress to their joints. It is impossible to get set 100% properly when doing pin-presses.
Good sustitutes for pin presses are floor presses, and board presses.
Keep up the good work!
Regards Poul
10-1
Max Effort lower body
Good mornings
2x5w/45
1x5w/95
1x3w/135
1x3w/165
1x3w/185
1x3w/205
1x3w/225
1x3w/255
1x1w/275
1x1w/295
PIN PULLS MID SHIN
1x5w/135
1x5w/225
2x3w/315
Weighted sit ups
2x15w/45 plate on chest.
I havent been able to walk normally for almost two weeks now. I guess that is a good thing. I found out that I am very weak on deadlifts. Granted, I never done one before, but still I really suck with my pulls. Also, I really need to get a partner. I had 315 on the bar with the good mornings, but i was only 98 percent sure that I could lift it, so I racked it. On a good note, I recieved my weighted sled today.
Also, I am having a lot of trouble posting. Everytime I try to post, it usually sends me straight to the log in even if I am already logged in.
In faith,
Shane
10-2-03
GPP
I dont think that me and that sled will ever like each other. Big Martin, you told me that the sled was well worth the money, and I totally agree with you, but I that damned thing almost killed me. I put 215 pounds on that damn thing, and on the second trip across the field I almost dropped. I didnt think that I was that out of shape, but I guess that I am.
1 trip(there and back) with 215 pounds.
1 trip(there and back) with 170 pounds.
In faith,
Shane
Thats too much weight for an extra workout dude. Throw a 45 on there or something. Use heavier weights when you’re doing like a maxeffort sled drag. Do that on ME days… not off days.
you are using way too much weight. sled for restoration work/conditioning is not suppose to be heavy weight. it’s supposed to be lighter weight and longer trips. if fat loss is on your mind, the trips shoud lideally be a lot longer than that.
drop the weight, up the distance. good luck
btw what exactly are you doing with the sled? i hope not running. it’s not intended to be used for running. injury wise, running with a sled is not a great idea. make sure to read daves articles regarding sled work (tnt2 and drag your butt into shape)