I am faltering a little right now. I don’t really know what I am doing or what I want to do. Basically did a Westside ME bench workout Friday. I started doing the Greyskull workouts but part of me is just itching for something different. Something about the Westside system, with a few tweaks appeals to me. Lets me auto-regulate a little bit and blast away. May look at some WS4SB stuff or I may make some tweaks to a traditional Westside program.
08/01/14
Bench- 45x10
95x5
135x5
185x3
225x3
245x3
265x3
260x3
255x3
Dips- 25x12,12,7
BB Row- 135x6x4
DB Row-60x15, x19R x18L
Plate Raise- 45x15x4
Okay, we are back. I finally managed to resolve all my feelings of boredom and whatnot, back to starting strength. Have two workouts to log, both were done with a tender bicep tendon from a wakeboarding incident this last weekend.
08/13/14
Squat- 45x5
95x5
135x3
205x2
245x5x3 (beltless)
Bench- 45x5
95x5
135x3
185x2
225x5x3
Row- 155x5x3
Dips- bw x15x2
Situps- bw x 15x2
Str8 curls- 50x10x3
08/15/14
Squat- 95x5
135x5
185x3
225x2
250x5x3 (used belt on last set)
Press- 45x5
95x5
135x5x3
Deadlift- 135x5
185x3
225x3
275x2
295x5
Dips- 55x8x2
Curls- 45x12x3
Back Ext- bw x10x3
08/18/14
Squat- 45x5
95x5
135x3
185x3
225x2
255x5x3 (first set beltless)
Bench-45x10
95x5
135x3
185x2
230x5x3
Row-160x5x3 (should have warmed this up a little)
Chinups- bw x5,3
MPG Pulldown 92x12
Skullcrushers- 70x10x2 (drop some weight here next time)
Side raises- 20’sx10x4
Situps- 2x15
08/21/14
Squat- 45x10
95x5
135x5
185x3
205x3
225x2
245x1
260x5x3 (belt)
Press-45x5
95x5
140x5x3
Deadlift- 135x5
225x3
275x2
305x4 (didn’t get chalk, bar slipped, progressing weight)
08/27/14
Squat- 135x5x2
185x5
225x3
245x2
265x5x3 (belt)
Bench-95x8
135x5
185x3
205x3
235x5x3
Row-165x5x3
BB Curl- 75x10x3
08/29/14
Squat- 135x5x2
185x5
225x3
245x2
270x5x3 (belt)
Press-45x5
95x5
135x3
155x5
150x5x2
Deadlift-275x1
275x3
315x5
09/01/14
Squat-135x5x2
185x3
225x3
245x2
275x5x3 (belt)
Bench- 95x5x2
135x5
185x3
215x3
240x5x3
Row- 135x5
170x5x3
Curls- 65x10x3
09/03/14
Squat- 135x5x2
185x5
225x3
245x2
280x5x3 (belt) (Easy)
Press- 45x10
95x5
135x3
155x5,5,3 and a push press
Deadlift- 135x5
185x5
225x3
275x3
325x5
Power Clean-45x10
135x3
185x1x2 (possibly the ugliest clean of all time so I quit before I hurt myself)
09/05/14
Squats- 135x5x2
185x3
225x3
245x2
285x5x3 (belted, form broke down a little here and I wasn’t sitting back onto my hamstrings very well)
Bench- 135x5
185x5
205x3
225x2
245x3
245x4 (not really sure what was going on here but I called it a day and went home)
Going to try a bench deload and get in a little volume.
9/1214
Squat-135x5
185x3
225x3
275x2
290x3x2 (was having an off day, phoned it in, going to deload next week; first set beltless)
Press-45x5
95x5
135x5x3
Deadlift-135x5
225x3
275x3
315x3
365x2
Didn’t have a great workout. Knee’s were really sore and stiff. Didn’t eat anything worthwhile that day. Worked through lunch and payed for it. Will get better next week.
Got a little bored. Going to do a PPL split for a month and see how I like it BB training
Bench- 135x10
165x12
185x10
205x6
225x5
245x2
Incline Bench- 135x12
145x4
155x6
165x6
Slight Inc DB Fly- 30’sx12x3
DB Press- 45x6
35x8
30x8x2
Side Raises- 20’sx10x3
Skull Crushers- 70x8x2
Pushdowns- 72x12x3
Situps 2x15
Ok, so after not logging for a while because my workouts became lets go do whatever I feel like doing at the moment affairs, I have realized that I am losing strength rapidly. So starting from the ground and going to work up quickly, back off and hit it running again. First day of recommitment.
11/10/14
Squat- 145x5x5 (rested a minute or two each time, surprised how much soreness I have this morning just from consciously lifting as explosively as possible each rep.)
Bench- 145x5x5 (unlike the squat where I didn’t really bounce as much out of the hole, I took full advantage of the stretch reflex her for the first 3 sets. In hindsight, a brief pause to kill momentum and bounce before exploding up may be the better strategy)
Hang Clean- 95x3x8
Chinups-5x5
Situps-3x15,15,10 (didn’t realize just how weak my abs have gotten, found a glaring week link in my physical performance)
11/12/14
Squat-45x5x2
95x5
135x3
165x5x5
Press-95x5x5
Deadlift-135x5
185x5x3
Chin- 3x5
Situps- 2x10 (abs still very sore from Monday)
11/19/14
Squat- 165x5x5
Bench-155x5x5
Power Clean- 105x3x8
Chinups- 4x5,3,5,3