First real Westside day.
3/29/04 ME Squat
Goodmornings Bar x lots
75x5
95x5
105x5
115x3
125x3
135x3
145x1
155x1
165x1 PR
170x1 PR
Rounded-back gm 80lb 1x1min
Assist circuit
A1) rack lockouts 3x5
A2) Manual glute ham 3x5
A3) barbell row 3x5
r120
B1) powerpull complex 2x5
B2) hang pike 3x5,1x3
r60
Short. Sweet. I think I’m gonna like training this way.
Good luck, I am too just starting 9 weeks of westside. Hopefully we will both see nice gains. BTW what are your totals? I just hit a 210 GM but i have a pathetic squat of 245.
Weight 165. Bench 215. Squat 250? Dead 275? Not really sure on these, but that is probably a pretty good estimate. Very weak. I am going to test these in about 6-8 weeks though plus test my clean which is a puny 95 at present but a am paying more attention to form/speed than weight at moment, same with my squat.
maybe this should be on the strength forum, it will just get lost on this one (dozens of crap posts every day…)and the big boys are more likely to help if its on their little area 
(see if admin will move it for you)
ME Bench
2 board press
Bar 4x5
75x5
95x5
120x3
155x3 Add boards here.
175x3
195x3
205x1
215x1
225x1
240x1 PR
255xMiss
DB Press on ball 60lbsx1min
Assist Circuit: Endurance
3x20
A1)Decline Pro-sup ext.
A2)Dimel dl’s
A3)Facepulls
A4)Cable crunch
R90
2x20
B1)Stiff arm cuban press
B2)Incline shrug
B3)Hammer curls
R90
The first circuit kicked my ass. My grip gave out by the time I reached the cable crunches so I might changed that ex to sit-ups or something…
Why are you doing circuit work?
I am doing circuits to cut down on time. It also acts as a sort of gpp helping to increase my work capacity. I got the idea from Big Martins training log, and I am also combining it with CW’s ideas - I hit a muscle group for strength, then again for endurance then again for hypertrophy, so I am training multiple capacites at once…but mainly to save time…if you want you can go to the Begining Westside thread to see and overview of how I have structured my program.
DE Squat/Bench
Assist Circuit: Hypertrophy
3x8-12
A1) Westside ext.(T.C.)
A2) Pullthroughs
A3) chin-ups
R60
2x8
B1) Back ext.
B2) perfect curl
R60
C) Decline leg raise (T.C.) 3x8
R60
Started with 60% on speed benches but found that I was too slow so dropped to around 50% and I hit 3 sec again.
Clean form/speed getting better.
Box squats felt good and fast but need to stay tighter as bar pops up my back when I come up fast!
Will have to rearrange first circuit with chins first as my grip fries by the time I reach’m!
So far so good, lovin westside, especially for working out at a 24hr! The weird looks I get and questions!
ME Squat
Good Morning
bar 3x5
75x5
95x5
115x3
135x3
145x3
155x1
165x1
175x1pr
Rounded back gm 95lb 1x1min
assist circuit strength
3x5
a1 4" rack lockouts @260
a2 manual glute ham
a3 bb rows @160
r120
b1 powerpull complex 2x5 @ 100
b2 hanging pike 4x5
r60
Should have worked up more on GM but had to share rack since gym only has one and felt rushed.
looks good…how is your work capacity feeling, do you feel your conditioning is improving using the circuits…bm
Program looks like its going well for you. Just one question whats the 1min duration mean for the rounded back GM? Was this an iso hold at the bottom of movement? And what purpose does it serve?
Yeah they definitely get my heart rate going! I can tell that my wc isnt great as I was really winded and little shaky today! The last two -pp complex+hanging pikes really take it out of me! But I love it! I am able to get in an out in about an hour. Thanks for checking in bm.
Creed the 1 min means that I do rounded back goodmornings for 1min. I set my watch and do them very slowly for a minute. I use about 60% weight and each week I will try to up the time. U can use less weight for recovery purposes as well. It is basically the repeition method for time. Their is an article on it by Louie Simmons over at elitefts.
ME Bench
2 board press
bar 4x5
75x5
95x5
115x5
135x3
155x3
175x3
195x3
215x1
225x1
235x1
245x1 PR
250xmiss
DB press on ball 60lbsx75 seconds
Assist circuit-endurance
3x20
a1. decline pro-sup 15@20,20,15
a2. cable crunch 55@20,20 60@20
a3. face pull 70@20,20 75@20
a4. dimel dl’s 135@20,20,20
r75s
2x20
b1. stiff cuban press 15@17,7
b2. incline shrug 50@20,15
b3. hammer curls 20@20,12
r75
Notes
I wanted 250 so bad I could taste it!..but I couldn’t swallow.
Assist circuit beat my ass today! For some reason I tried to raise weight and drop down rest time but my body wasn’t have’n it! Felt like I was going to pass out and throw up at the same time. My work capacity just isn’t there yet.
Next week keep weight at week one and drop rest time down only.
Man I wish I could have gotten that second PR!
Couple people asked about the boards.
DE squat/bench
a1 pin clean 8x2@95, work up to 135for2
r45
b1 box squat 8x2@150, work to 225for2
b2 speed bench 9x3@135, work to 205for1
r45
assist circuit:hyper
3x8-12
a1 chin-ups 8 8 5
a2 pullthroughs 10@130
a3 ws ext. 8 5 8@35 (Tempo contrast)
r60
2x8-12
b1 back ext. 8 10@25
b2 perfect curl 8 8@40
b3 hang leg raise 3x12 10 8
Speed felt good today. Could barely work up on squat and bench tho. Wrists were blasted on squat from speed work, and bench work up felt so heavy…
4-14-04 ME Squat
High-bar close stance 10" box squat.
bar 3x5
75x5
100x5
125x3
145x3
175x3
195x3
205x1
225x1
245xSMASH! Like a fly under a
swatter!
230x1 lousy pr!
WS ext. 40,50,50x8
Got bored waiting inbetween sets so knocked these out.
rounded gm 95x90sec
3 Hyper circuit
3x8-12
A1 chin-ups 8,6,4
A2 pullthroughs 140,140,140x12
r60
2x8-12
B1 back ext 25x12, 25x10
B2 perfect curl 40x8, 50x6
B3 hanging leg raise 3x8-12 10,10,10
Today was just bad. It finally happened I have been working out at a 24hr and until now no one has bothered me but today one of the employees, trainer, salesman whatever he was told me that I couldn’t use the stairsteppers for box squats that they had to stay only in the aerobics room! I don’t see the big deal! There were no classes going on, no one else was using them, I wasn’t bothering anyone! So I had stack about 7 plates up and use those…
I can’t believe I could only get around 230 on squats…a few months ago I was doing at least 250 on atg squats and I have done box squats around the same amount…maybe it was the stance and the low box but that sucks! It really bummed me out, thought I was stronger…
It’s three weeks on the circuits and next week I’m going to make some changes…may need to increase rest time a little two as w.c. is not up to par…
REVISIONS.
Last week I began to feel like I might be overtraining…after my session I would feel totally beat and drained for the rest of the day…on a couple occasions I would get heart palpitations, nervousness, or feel like a I might faint ( mostly happened later after I had changed) another forum member awpsearch also thought I might be doing too much as a beginer.
So I am reducing assistance work to 3-4 exercises+abs instead of 6-8. Working each muscle 2x week instead of 3x and increasing my rest time. Then I will slowly work towards building up to what I have been trying to do.
4-16-04 ME Bench
Incline Press
bar@3x5
75x5
95x5
115x5
145x3
165x3
175x3
195x1pr
200xmiss
185x1
180x1
Worked up a little too fast here.
Worked some scapular semi-stiff pull-ups and bodyweight lunges, to get some blood flowing to my quads, in between sets around 5x5-10 nowhere near failure…
A1 t-bar row (v-grip) 3x5
r30
A2 glute-ham/quad raise 2x5
r60
B1 eagle sit-up 3x12
r30
B2 Incline reverse fly 3x8
r60
c incline hammer curl 2x10,8
Except for sit-ups kept 4-5 reps in hole. Felt very refreshed after workout. Much better.
4-19-04 ME Squat
Goodmorning squats
workup to 195x1
205x1
215x1
220x1pr
a1 RDL 3x6 155,170,175
r30
a2 hammer pull-ups 3x8,6,5
r60
b1 reverse slide curl 3x8@50
r30
b2 ahrens press 3x6 25,35,35
r60
leg raise 3x10
r60
Love those gm squats! Except for pull-ups no sets to failure.
Out of curiousity…why do you do both your speed bench and squat work on the same day? Just curious.