Justifying My Name

[stronkfak]

This is my new log.The last one was a 5 month log.I made some decent progress on the bench but my lower body lifts were all over the place.Firstly I was just training to train and then I decided to specialize on the deadlift,which for a 150 kg/330 lbs or a bit above squatter is stupid.As a result my legs are a bit smaller too.So my goals for this log are
A 184 kg / 405 lbs beltless squat
A 136-143 kg /300 - 315 lbs bench
16.5 inch guns
Big ass calves,forearms and traps
91- 95 kg / 200 - 210 lbs bodyweight with abs showing

Also I like being strong in general so things like rowing 100 kg / 220 lbs with very good form or kroc rows with the 40 kg / 88 lbs dumbbell for 25 + reps will make me happy

I use conjugate periodization that’s very similar to what stb is describing here

The Westside Method Thread

This will not be a pissing contest. Not a place to be an asshole. No one on this site trains at Westside so don’t fucking lie about it. I am starting this because I have a pretty good understanding of the system, have been using it with success for the last couple years, and want to help spread the knowledge I have learned to others who want to give it a shot. I truely believe a deeper understanding of the Wesitside Method is key to the program working for the lifter. Feel free to contribute con…

This is my old training log

Newbish Westside Log

I’m 19 years old and around 90 kg Best lifts so far (some are a bit old) Close grip 107.5 kg Floor press 110 kg Parallel box squat 162.5 kg Squat 150 kg (high bar and on a bad day) Beltless deadlift with straps 190 kg (like 9 months ago) Long term goal Total 630 kg (220/160/250) Now I guess I’m around 465 kg (160/115/190) Short term goals Not decided yet I got across a Stormthebeach post about organizing your training so from next week I’m starting accumulation phase.It will probably…

I haven’t finished my last training cycle yet but I wanted to start this log too bad

[stronkfak]

DYNAMIC EFFORT UPPER (Cycle 3 Int Week 2)

Hanging leg raises
Bw x 25
I just wanted to see how many I can do in one set.Very pleased with that.The summer I was struggling to get 10

Hanging leg raises

Reverse grip pulldowns
30 kg x 20 x 2

Side laterals
6 kg x 20 x 2

Bench press
20 kg x 15 x 2 ss with band pull aparts
40 kg x 10 ss with band pull aparts
40 kg + 2 bands x 5 ss with band pull aparts
40 kg + 4 bands x 3 ss with band pull aparts
70 kg + 4 bands x 3 x 9

Paused close grip
60 kg x 3
90 kg x 8
120 kg is right around the corner

Paused close grip 90 kg x 8

Dumbbell extensions
6 kg x 8
14 kg x 12 x 2

Barbell row
20 kg x 20
40 kg x 12
60 kg x 6
70 kg x 17

Hammer curls
After some sets I realized I wasn’t counting

Reverse forearm curls(more like extensions)
Something for some reps

[stronkfak]

REPETITION EFFORT LOWER (Cycle 3 Int Week 2)

Since I changed my goals in the end of this cycle(stupid I know) instead of dynamic efforts I’ll focus these lower body days on testing out some things

Also since my squat goal is beltless everything I do will be beltless,so I’m not gonna write it on every movement

Pull ups just to see where I’m at
Bw x 5 pull ups,5 chin ups
Fully paused at the bottom.Very pleased with these.Although 10 would be even better

Leg curls
25 kg x 20
40 kg x 10 x 2

High bar paused squat
20 kg x 6
60 kg x 6
80 kg x 6
100 kg x 6
120 kg x 1 x 2 Not bad for first time doing these.If I decide to use these as an accessory I wanna bring them up to 150 kg

Hypers parallel to the floor
Bw x 10
10 kg dumbbells x 15 x 2
These murder my hams and feel good at my glutes too

Leg extensions
I wanted to try 2 sets for 3 minutes but around the 1 minute at the first and the 45 seconds at the second I was dead

Dumbbell shrugs
14 kg x 25 x 2

And then I left forgetting to hit calves once again

[Akidara]

How strong are the bands you use on bench press ?

[stronkfak]

I have no idea.They are some bands I found on the gym and I use them until I get some real ones.I can only tell that they are weak ones

[stronkfak]

MAX EFFORT UPPER (Cycle 3 Int Week 3)

Not hanging leg raises
Bw x 10 x 2

Wide grip pulldowns
30 kg x 15 x 2

Side laterals
4 kg x 30

Paused bench press
Some idiot was using 2 barbell to superset 25 kg squats and 25 kg rdls and one of these was the barbell I use for bench.So I did my warm ups with the fatter bar
20 kg x 16,16 ss with band pull aparts
40 kg x 8,8 ss with band pull aparts
60 kg x 2
70 kg x 1 at this point waiting got me really demotivated
Finally got it but I really wasn’t in the mood to press heavy stuff anymore
80 kg x 2
90 kg x 1
100 kg x 1
110 kg x 1
120 kg x 1 Got loose at the bottom and made it tougher than it should have been but still got it.This was a 5 kg pr
122.5 x 0 Moved it a bit and got stuck.Maybe if speed was there.But who cares.At November 15 my best paused press was 110 kg,which means I’ve added 10 kg to my bench in less than 4 months

Bench press 120 kg x 1

Then did some stuff that I’m too lazy to write

Mini workout earlier in the evening
130 reps band pushdowns
50 reps band row to chin
50 reps band curls
50 reps band good morning

Then I took a pic of my arms

[stronkfak]

MAX EFFORT LOWER (Cycle 3 Int Week 3)

Pull ups
Bw x 6,2 going higher that last time and pausing each rep on the bottom

Front squat
20 kg x 10
40 kg x 8
60 kg x 3
80 kg x 1
90 kg x 1
100 kg x 1
110 kg x 1 a bit sloopy so I don’t count it as a pr

Front squat 90 kg x 1

Front squat 100 kg x 1

Hypers parallel to the floor
Bw x 15
20 kg in plates x 15 x 2

Machine rows
20 kg x 15
50 kg x 20 x 3

Dumbbell shrugs paused at the top
20 kg x 15 x 3

Smith machine calf raises
up to 130 kg x 15 pausing each rep at the top.I really felt them in my calves.I wanna get them really strong.Something like 130 kg x 40-50 or 180 kg x 10 would be perfect

[stronkfak]

Mini workout
50 reps band external and internal rotations
100 rep band pushdowns
100 rep band pull aparts

[stronkfak]

DYNAMIC EFFORT UPPER (Cycle 3 Int Week 3)

Not hanging leg raises
Bw x 20 x 2

Behind the neck pulldowns
30 kg x 20 x 2

Side laterals
4 kg x 30

Bench press
Decided to hit 100 kg for reps instead on doing dynamic effort today
20 kg x 15
40 kg x 10
60 kg x 5
80 kg x 2
100 kg x 6
For some reason the weight wasn’t stable.Other than that I think focusing on wide grip benching after my main movement will greatly help my bench

Bench press 100 kg x 6

Dumbbell incline press
20 kg x 15 x 3

Cable row
25 kg x 12
50 kg x 15 x 3

Hammer curls
12 kg x 10
16 kg x 6

I’m really looking forward to next weeks deload

[stronkfak]

REPETITION EFFORT LOWER (Cycle 3 Int Week 3)

Toes to bar
Bw x 8 x 2

Parallel grip pulldowns
30 kg x 20
35 kg x 20

Leg curls
20 kg x 30 Probably more.I was speaking to a dude and lost the count

Front squat
20 kg x 15
40 kg x 10
60 kg x 3
80 kg x 5 x 2

Hypers parallel to the floor with dumbbells
Bw x 12
18 kg x 15,10
8 kg x 18

Cable row to low stomach
25 kg x 12
50 kg x 25
35 kg x 28

Leeman shrugs(I call them like that cause I use straps and cheat,like Leeman)
20 kg x 20
60 kg x 10
100 kg x 29
80 kg x 31

Smith calf raises
20 kg x 15 The barbell is probably less but I’ll assume it’s 20
60 kg x 20
100 kg x 10
120 kg x 20
100 kg x 21

[stronkfak]

Last week I started dieting.I’ve been eating 2100-2300 calories(usually no more than 2200) Monday-Friday and 3800-4000 on weekends.I’ve been getting leaner day by day.I also keep the protein at at least 150 grams per day(I started weighting around 215 at 20-25% bf)

[stronkfak]

MAX EFFORT UPPER DELOAD

Not hanging leg raises
Bw x 20

Reverse grip pulldowns
25 kg x 25

Side laterals
4 kg x 25

Low incline dumbbell press (3)
10 kg x 20 ss with band pull aparts
14 kg x 20 ss with band pull aparts
20 kg x 8 ss with band pull aparts
25 kg x 6 ss with band pull aparts
30 kg x 6 ss with band pull aparts
35 kg x 10 ss with band pull aparts pausing the last

Wide grip paused bench press
20 kg x 15
40 kg x 12
60 kg x 10
70 kg x 10 This will probably be my main accessory after max effort upper for the next accumulation block

Dumbbell skullcrushers
8 kg x 10
10 kg x 23

Cable row low to belly
25 kg x 15
40 kg x 10
55 kg x 20

Hammer curls
6 kg x 10
10 kg x 25
18 kg x 6

Hammer curls 18 kg x 6

Then did some reverse forearm curls and left

[stronkfak]

MAX EFFORT LOWER DELOAD

Toes to bar
Bw x 5 x 2

Behind the neck pulldowns
20 kg x 40

Leg curls
15 kg x 30

Leg press
20 kg per side x 20
40 kg ps x 10
60 kg ps x 6
70 kg ps x 15
40 kg ps x 20

Hypers parallel to the floor with dumbbells
Bw x 15
10 kg x 20

Pendlay row
20 kg x 15
42.5 kg x 8
60 kg x 12
70 kg x 6
I try to keep as strict form as I can and it makes them really hard

Dumbbell shrugs
8 kg x 15
16 kg x 30
25 kg x 12

Smith calf raises
20 kg x 15
60 kg x 15
100 kg x 25

[stronkfak]

DYNAMIC EFFORT UPPER DELOAD

Not hanging leg raises
Bw x 20

Close parallel grip pulldowns
25 kg x 30

Side laterals
6 kg x 20

Close grip bench press
20 kg x 15 x 2 ss with band pull aparts
40 kg x 10 ss with band pull aparts
50 kg x 5 x 3 ss with band pull aparts

Barbell extensions to forehead
20 kg x 12
30 kg x 8
40 kg x 14

Kroc row
10 kg x 15
20 kg x 8
25 kg x 45 That was BRUTAL

Hammer curls
6 kg x 10
14 kg x 12

[stronkfak]

MAX EFFORT UPPER (Cycle 4 Acc Week 1)

Hanging leg raises
Bw x 13 x 3

Wide grip pulldowns
30 kg x 30
35 kg x 20

Side laterals
4 kg x 40
6 kg x 10

Close grip bench press
20 kg x 20,20 ss with band pull aparts
40 kg x 15 ss with band pull aparts
60 kg x 5 ss with band pull aparts
80 kg x 5
90 kg x 5 5th was slow but I really wanted a pr
97.5 kg x 5 Woohoo 2.5 kg pr
97.5 x 1,0 shiiiiiiit.But still I got that pr

I’ll buy glue today to build a 2 board (just a bit thicker than 1.5 inches) to hit some reps after my main work

Barbell extensions to forehead
20 kg x 10
30 kg x 8
45 kg x 11 I’ve really made some progress here
35 kg x 13,8 cause I hit the pins like 2-3 times on that set
30 kg x 14

Barbell extensions 45 kg x 11

Barbell row
20 kg x 20
50 kg x 10
70 kg x 5
80 kg x 15 Funny thing is I thought the barbell had 70 kg for some reason and my best with that weight is 14 so I easily went to 12-13 reps and then pushed it to 15
60 kg x 16,11
50 kg x 14

Ez barbell curls
20 kg x 10
30 kg x 11
20 kg x 15,12
10 kg x 40

Mini workout at the evening
100 rep band pushdowns
50 rep band faccpulls
50 rep band curls
100 rep band leg curls
50 rep band seated good morning
50 rep neck curls
50 rep per side neck side curls

[stronkfak]

MAX EFFORT LOWER (Cycle 4 Acc Week 1)

Not hanging leg raises
Bw x 15 x 4

Reverse grip pulldowns
30 kg x 20
35 kg x 20
40 kg x 20

Leg curls
25 kg x 17 x 3

High bar closer stance squat
20 kg x 20
40 kg x 12
60 kg x 7
80 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5,1 x 6 They felt kind of awkward but still I could hit 130 kg on these which is very good for a movement I haven’t done in ages,if ever

I’d do box squat but I slept and went at a busy hour so it was impossible

Hypers parallel to the floor with dumbbells
Bw x 15
16 kg x 20
10 kg x 21,11

T station row
0 kg x 15
20 kg x 8
40 kg x 18
30 kg x 20,12

Dumbbell shrugs paused at the top
12 kg x 52

Very pleased with this workout,especially given that all I had today was 100 grams of feta cheese.Time to eat

Mini workout hours after
100 rep band pushdowns
50 rep band curls
50 rep band leg curls
50 rep neck curls,25 45 degree neck curls per side,50 side neck curls per side

[stronkfak]

Extra workout

Reverse grip pulldowns
25 kg x 15
30 kg x 15

Chin ups
Bw x 2
+2.5 kg x 7,6,5,2

Chin ups

Bench press
20 kg x 20
40 kg x 15,15
50 kg x 10

Low bar squat
20 kg x 20
40 kg x 15
50 kg x 10

Smith machine calf raises
20 kg x 15
60 kg x 50 Ded

Decline abs (6)
Bw x 12,24 cause I had to leave

Mini workout
100 rep band pushdowns
70 rep band face pulls
70 rep band leg curls
50 rep neck curls,25 45 degree neck curls per side

[scoots2]

Why didn’t you let the pretty young lady finish her extensions?

[stronkfak]

She’s a coach and she was just showing how the movement was done to someone.I asked her if I could do my set before her trainee which was a sweet move cause she did 4 sets in a row

[stronkfak]

DYNAMIC EFFORT UPPER (Cycle 4 Acc Week 1)

Not hanging leg raises
Bw x 20 x 3

Medium grip underhand grip pulldowns
30 kg x 25 x 2

Side laterals
4 kg x 40

Speed bench
20 kg x 22 x 2 ss with band pull aparts
40 kg x 12 ss with band pull aparts
50 kg x 5 ss with band pull aparts
57.5 kg x 3 x 20 with 4 different grips a the fatter bar shittier bar
80 kg x 2 x 2 paused to check bar speed.The weight felt heavier than it should but flew up so nothing to complain here

Stiff incline dumbbell press(6)
10 kg x 12
14 kg x 6
18 kg x 23,7

Tate press
6 kg x 12
10 kg x 8
14 kg x 14 I wanted 20 but that ain happening today
10 kg x 16
8 kg x 22

Kroc row
10 kg x 10
20 kg x 10
30 kg x 6
35 kg x 22 I usually put more volume on my movements but kroc row takes a lot out of me and tomorrow I have lower body so that’s all I did for back

Barbell curls
20 kg x 10
30 kg x 6
40 kg x 8
25 kg x 15,11

Forearm curls
5 or so kg barbell x 50

Mini workout
100 rep band pushdowns
50 rep band face pulls
50 rep band leg curls
50 rep neck curls,25 45 degree neck curls per side,20 side curls per side