Newbish Westside Log

Training Training Logs
41

DYNAMIC EFFORT LOWER (Cycle 2 Acc Week 1)

Goblet squats 10 kg x 15 x 2
Hip side to side 10,10
Split squat 10
Single leg deadlift with twist 8

Deadlifts
60 x 4,4
100 x 1
115 x 1 x 11 at around 4 minutes.My back was still so stiff I couldn’t even bend properly.Fuck you bad form deficits

Not hanging leg raises
Bw x 10 x 10
Suddenly my back feels amazing

Dumbbell paused shrugs
12 x 20 x 5

Plate holds
2 5 kg plates for 4 sets

Banded leg curls
1 band x 50
2 bands x 40,20

So I’ll start doing some leg raises before every lower body workout

42

MAX EFFORT UPPER (Cycle 2 Acc Week 2)

Hanging leg raises
Bw x 5 x 5-6 sets

Floor press
20 x 20,20 superseted with pulldowns to chin for 20,20
40 x 12 superseted with pulldowns to chin for 12
60 x 5
70 x 5
80 x 5
85 x 5
90 x 5
95 x 5 Easy too.That feels good.Maybe I should have gone 97.5 after that but still
a 5 kg pr

Dumbbell incline
8 x 15
12 x 10
16 x 40 Sweet 50 come to papa

Barbell extensions to chin
20 x 10
30 x 20,14,12,10,10(66 total reps)

Barbell row (Done with the fatter bar)
20 x 20,20
40 x 10
60 x 6
75 x 18

Skipped the pulldowns cause I have block pulls tomorrow

Side laterals
6 x 10
10 x 20,17,13

Barbell curl
empty bar x 40

43

MAX EFFORT LOWER (Cycle 2 Acc Week 2)

Worked up to a low block pull of 160 kg x 3 and was rounding.Also my lower back felt pumped as fuck again so that’s it.I switch to sumo.The plan for the upcoming weeks is
Sumo deadlift starting from 100 kg for 15+ sets of 2 adding 5 kg per workout(aiming for 20-25 for the first workouts)
Wide stance ‘‘deadlift’’ box squat
The other accessory will remain the same
This will be done twice per week

44

DYNAMIC EFFORT UPPER (Cycle 2 Acc Week 2)

Hanging leg raises
Bw x 6 x 4

Facepulls to warm up

Bench press
20 x 20,20
40 x 6,6
60 x 10 with a close grip and 3 with a medium
My form was a bit all over the place

Behind the neck press
20 x 10
30 x 8
40 x 11,7
30 x 8,8
They felt amazing but my rotator started to hurt.Now I remember why every time I tried them i ditch them

Tricep pushdowns

And then I called it a day.The next week I’ll do 55 kg on the bench for speed.I need to drop my ego and start from lower every beginning of my cycle.The last cycle I did 60 kg almost every time which is unacceptable.I prefer picking a lower weight and doing 25 sets or so at the beginning

45

DYNAMIC EFFORT LOWER (Cycle 2 Acc Week 2)

Not hanging leg raises
Bw x 15 x 3

Goblet squat
10 kg x 10 x 2

Dimel deadlift
20 kg x 20 x 2

Sumo deadlift (beltless)
20 x 20 Most where just bottom to knee
60 x 2,2
100 x 2 x 20 They felt amazing
120 x 2
140 x 2
160 x 1 Over under grip is throwing me a bit off

Deadlift stance box squat
20 x 10
60 x 8
80 x 15,8,6 I stay leaned forward when I sit on the box like on the botton of the deadlift and that makes them extremely hard

All the bands were taken for aerobic so no leg curls for me.FUCK YOU BITCHES

Shrugs
20 x 20
60 x 20
100 x 20,16,10 I LOVE them

2 middle fingers plate holds
2 5 kg plates for 3 sets

Ab wheel
Bw x 10,6

46

MAX EFFORT UPPER (Cycle 2 Acc Week 3)

Hanging leg raises
Bw x 6 x 4

Close grip incline paused press(Using the fatter shitty bar that rolls on your hands)
20 x 15,15 superseted with facepulls
40 x 5
50 x 5
60 x 5
65 x 5
70 x 5
72.5 x 5 5 kg pr with a shitty bar.Now that’s what I’m talking about.Ass raised a bit on the last one but who gives a fuck it’s incline

Incline dumbbell press
8 x 15
12 x 10
Grabbed a 16 kg and a 18 kg dumbbell cause everyone is an idiot and did’em for some reps
20 x 33 WOOOOOOOOO HOOOOOOOO

Barbell chin extensions
20 x 10
30 x 15,12,10(cause a coach passed by and did a million hours to take a weight so I had to stop),11,12

Barbell row
20 x 20,20,20
40 x 10
60 x ?
80 x 18
100 x No way I’m moving this thing yet

Dumbbell reverse flies
10 x 15,10 Decided to do them like Chris Duffin and give great form a bit of a rest

Barbell curls
20 x 50 OVERPUMP if that word even exists

47

[quote]jt67 wrote:
how do you like your workouts so far?[/quote]

I love them. I keep breaking prs every workout while getting bigger

48

DYNAMIC EFFORT LOWER (Cycle 2 Acc Week 3)

Not hanging leg raises
Bw x 12 x 4

Goblet squats
10 kg x 12 x 2

Dimel deadlift
20 kg x 20 x 2

Sumo deadlifts (beltless)
20 x 20 most where half reps
60 x 3,3
105 x 2 x 20
125 x 1
140 x 1 x 4

Dumbbell shrugs
12 x 20 x 3
30 x 20
35 x 12

Ab wheel
Bw x 10,6,5,2

Had a headache today so I skipped some exercises but that’s ok it’s deadlift day in 3 days again

49

[quote]jt67 wrote:
thats great!!! I got into real lifting doing PHAT which is modified from Westside then an actual westside program for raw lifters[/quote]

Wow I had no idea phat’s origin was westside

50

DYNAMIC EFFORT UPPER (Cycle 2 Acc Week 3)

Hanging leg raises
Bw x 8 x 3

Facepulls
5 reps of a shitload of reps,probably 200+

Bench press
20 x 20
40 x 10
60 x 3 x 17 with 4 different grips

Seated dumbbell shoulder press
8 x 10
12 x 8
16 x 22,11,11,8,8 for a grand total of 60 reps

Tricep pushdowns with a straight grip
10 x ?
15 x 15 x 5

Rear delt flies
8 x 15
12 x 10,8 GASH I LOVE THIS MOVEMENT

51

DYNAMIC EFFORT LOWER (Cycle 2 Acc Week 3)

Not hanging leg raises
Bw x 12 x 5

Goblet squat
10 kg x 12 x 2

Hip side to side
Bw x 15

Dimel deadlift
20 x 20 x 2

Sumo deadlift
20 x 20 most were half reps
60 x 2 x 3
100 x 2
110 x 2 x 20
140 x 1 x 2 both done with an overhand grip

Box dl squat
20 x 10
60 x 5
90 x 13

Shrugs
20 x 20
60 x 10
100 x 5
110 x 22,13,11(I think)

Ab wheel
Bw x 10 x 2

52

[quote]jt67 wrote:

[quote]stronkfak wrote:
DYNAMIC EFFORT LOWER (Cycle 2 Acc Week 3)

Not hanging leg raises
Bw x 12 x 5

Goblet squat
10 kg x 12 x 2

Hip side to side
Bw x 15

Dimel deadlift
20 x 20 x 2

Sumo deadlift
20 x 20 most were half reps
60 x 2 x 3
100 x 2
110 x 2 x 20
140 x 1 x 2 both done with an overhand grip

Box dl squat
20 x 10
60 x 5
90 x 13

Shrugs
20 x 20
60 x 10
100 x 5
110 x 22,13,11(I think)

Ab wheel
Bw x 10 x 2

Solid looking deadlifts
[/quote]

Thanks mate.Form looks nice so far.I really can’t wait to hit some heavy weight.I’ll probably hit some singles with 160 kg beltless the upcoming week and I hope by the end of the year to hit somewhere between 190-200 kg

53

MAX EFFORT UPPER (Cycle 2 Acc Week 4)

Not hanging leg raises
Bw x 20 x 3

Close grip pin press
20 x 15 x 2 superseted with facepulls
40 x 10
60 x 5
80 x 3
90 x 3
95 x 3
100 x 3
102.5 x 3
105 x 3 Definitely better than last time’s 90 x 5

Dumbbell incline
8 x 15
12 x 10
18 x 35

Barbell extensions to forehead
20 x 10
30 x 15,12,10,10,10,6

Barbell row
20 x 20
40 x 20
60 x 10
80 x 19

Poverty pull up attempt
Chins Bw x 2 Pull up Bw x 0 LOOOOOOL

Barbell curls
20 x 25(probably more cause at a point I lost count and assumed something low),15

Facepulls with band
A set of lots

I will add a lot more barbell row and curl volume.Video upcoming

54

I made a mistake in editing.The weight was 105 kg not 115 on the pin press

55

Î? feel too beat up today so no dynamic effort lower

56

DYNAMIC EFFORT LOWER (Cycle 2 Acc Week 4)

It’s a really shitty week

Worked up to a sumo deadlift 120 kg x 2 x 8

57

DYNAMIC EFFORT UPPER (Cycle 2 Acc Week 4)

Hanging leg raises
Bw x 10 x 3 I’ve gotten way better on these

Parallel to the floor hypers
Bw x 15 x 2

Facepulls
A shitload cause I was waiting for the bench

Bench press
20 x 15,15
40 x 6
50 x 3
65 x 3 x 5 with a close grip and 5 with a close-ish
80 x 2 x 2 with a close-ish grip
90 x 2,2+1 paused
100 x 4 The floor is so slippery that sometimes my feet lose their grip on the floor

Dumbbell standing press
3 sets

Dumbbell extensions

Dumbbell row

Dumbbell curl

At the moment I really don’t like the 20 sets of 3 so I decided to do 10 sets at around 50 % and then either do 10 more at that weight or work up to a set of 1-5 reps of an rpe 8 and then do it for 1-2 more sets.The 100 kg x 4 was an rpe 100000 but I just wanted to yolo it
Despite that being able to hit with this grip and after all this volume 100 kg for 4 reps makes me very happy.With a normal grip and fresh I could probably 8 rep it but that’s just assumptions

58

Some thoughts to better my training on the future

After sumo I don’t even feel my lower back taxed.So I’ll add some rows at my lower body days.I’ll try upping my row frequency to 3 or even better 4 times per week.I think getting strong as fuck on every kind of row will greatly benefit my lifts

I really dislike 50 % x 3 x 20 for my dynamic effort upper.So I do as I described on my previous post.For the deadlift probably the same.I’ll also keep using doubles for deadlift speed work

100 kg weight class is a big boys class and if I plan on competing on this one on the future there’s no reason to be the lightest mothefucker there.So it’s time I take stuff like my curls and laterals more seriously

That’s all I can think of right now

59

MAX EFFORT UPPER (Cycle 2 Int Week 1)

I know that going for a max effort workout 2 days after a dynamic effort day which included a grinder wasn’t smart but I just couldn’t resist

Hanging leg raises
Bw x 6 x 3

Good morning
20 x 50,25,15 seated which felt awful

Paused bench press
20 x 20,20 with a close grip superset with band facepulls,reverse flies and generally playing around
20 x 6,6 the same
60 x 1 to test if wrapping a band on the bench made it less slippy but I couldn’t get into possition,3
70 x 2
80 x 2
90 x 2
100 x 1
105 x 2 Cause I felt the first was a hard and wanted to show who’s boss
110 x 1
115 x 1 grinder
117.5 x 0 The spotter gave me a hand off when I expected to take it on my own and it completely threw me off
60 x 22,8 A guy at a facebook group did 100 reps at 11 minutes and I wanted to beat him but my triceps disagreed

Dumbbell extensions

Barbell row

Hammer curls

It wasn’t my most clever workout but a 115 kg paused bench after the 100 kg x 4 2 days prior and all this volume working up to my top set is good enough for me.I think dips will benefit my bench a lot at this point so I might add them after my dynamic effort day

60

Some thoughts on my upcoming training cycle

Accumulation for 5 weeks

Max effort upper

Close grip bench press,cg floor press,cg paused incline,cg pin press,some other movement
Dumbbell incline for 1 and 3 set pr.For example 25 kg x 22,12,9(43 total) aiming to get at least 23 on the first set and 44 next time
Triceps probably just pushdowns
Back every kind of row I can think of for a shitload of volume.For example dumbbell row 20 kg x 20 x 3,35 x 12,9
Shoulders Reverse flies,upright rows and shit.A little mass in there will probably help me
Bis Not just straight barbell curls but also ez,dumbbells and shit.Also big guns will make me sexier
Maybe some light flies for injury prevention

Max effort lower

15 kg plate sumo,block pull either sumo or conventional,box squat,probably a stiff leg sumo,box squat
Paused leg press for 1 and 3 set pr
Maybe some hip adductors and leg curls
Some kind of row again
Shrugs
Abs,maybe some lower back and grip work

Dynamic effort upper
Bench press 10 sets of 3 at around 50 % and then some sets of an rpe 8-9 of something between 1-5 reps for 2-3 sets paused with a regular grip.For example 62.5 kg x 3 x 10 and then 95 kg x 3 x 3
Paused dips for an 1 and 3 rep pr
Triceps maybe throw in some tates if I’m not too fatigued
Row
Shoulders
Bis
Maybe some flies again

Dynamic effort lower
Speed deadlifts 10+ sets of 2 at around 50 %
High bar squats maybe paused or even front squat I don’t know yet
Some leg curls and hip adductors
Row
Shrugs
Abs,probably some grip and lower back too

Intensification for 3 weeks

Max effort upper
Close-ish grip paused press,some other press.paused regular press
Some other press for a 3-6 rm
Same bb accessories just a bit heavier and with less volume

Max effort lower
Box squat,Block pull,Sumo deadlift or something like that.The main idea is to be more specific and stay closer to the competition movement
Either a squat(paused high bar ect) or a pull (block pull) for a 3-6 rm
Same bbing shit again

Dynamic effort upper
9 sets of 3 at around 70 %
Either some heavy dumbbell press or some other kind of press.Even some kind of hold
Bbing stuff

Dynamic effort lower
10 singles at around 65 %
Something heavy
Bbing stuff

The first one or two weeks of the int block will probably be doubles.I think it’s a good way to do more total volume while still working with very heavy weights

Then a deload,probably around my birthday
I’ll keep bulking.Now I’m somewhere around 95-96 kg.After that I’ll probably be around 100 kg and fat enough to cut
Some weights I’d like to hit at the end of this cycle is a 120-125 kg paused bench and a 200-210 kg sumo deadlift.Tomorrow I’ll go in to test my sumo and get an idea of where I stand at