Thursday: Bench day
Bench press:
bar x 8
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 3
140kg x 1
Felt really good benching today, I need a deload next week thats for sure! But everything felt strong, even though I felt frail-ish today!
Close grip press:
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
Flat dumbbell press:
30kg x 12
35kg x 10
40kg x 8
Skull crusher:
30kg x 12 x 3 sets
Incline barbell press:
60kg x 8
70kg x 8
80kg x 8
Tate press:
10kg x 12
15kg x 12
18kg x 12
Good workout 
Friday: Back and Biceps
Reeve rows:
40kg x 8
50kg x 8
60kg x 8
70kg x 8
1 arm machine row:
40kg x 8 each arm
50kg x 8 each arm
60kg x 8 each arm
70kg x 8 each arm
80kg x 8 each arm
Straight arm lat pulldown:
20kg x 12
25kg x 12
30kg x 12
Close grip pulldown:
40kg x 12
50kg x 12
60kg x 12
Barbell curl:
30kg x 12
35kg x 12
40kg x 12
Seated preacher curl:
20kg x 8 x 3 sets VERY SLOW up and down
Hammer curl:
16kg x 8 each arm
18kg x 8 each arm
20kg x 8 each arm
Dumbell curl:
10kg x 5 SUPER SLOW then 5 fast reps x 3 sets each arm
Felt very weak today, been chugging Monster Drinks down like nothing this week due to needing a deload next week. Just took my time and had an easy back and biceps workout today: Dynamic sesh tomorrow for deadlifts to recover then deload, looking forward to it!!!
My training is going to take another turn now.
From injuring my back and starting re-hab last year January I progressed from my MMA training to typical Bodybuilding to lower rep power style training. From IBB to my own HPM version to what I have been doing lately which is a modified conjugate system, I believe it is time to enter: WESTSIDE
I can see now from evaluating my training over the last year and a half I have naturally gone to a conjugate style of training as to get stronger. So instead of beating around the bush anymore longer I am going to start westside. I have the barbell book of methods which I have read and a collection of Loui’s blogs. I want to compete in powerlifting next year so its time to start getting some numbers up!!!
I will be going to England in 3 weeks time for 2 weeks so I want to run a block of westside before I leave to see how it goes. Rest during my holiday and come back to some serious work! Going to be doing a friendly meet in december so I will have a good 5 months to prepare for it!
Block 1.
Monday: DE Upper body
- DE bench: 40% of 1RM 12 sets x 3 reps
- Tricep assistance bench: JM press 3-4 sets x 5 reps
- Shoulders: Push press 3 sets x 8 reps
- Lats and Bi’s: Pendlay rows and Bicep curls: 3 sets x 12 reps for both
Tuesday: ME Lower body
- Max squat
- Hamstrings: Prowler work 5 sets of 30m of various pushes
- Lower back: Band good mornings and pull throughs 3 supersets of 10 reps
- Abs: Paloff press 3 sets of 10 reps and 5sec hold
- Abs: Rollouts 3 sets of 5 reps
Thursday: ME Upper body
- Mex bench: 3 board, 2 board, 1 board max
- Triceps: Tricep hell
- Shoulders: Superset of lateral raises and rear delts 3 sets of 12 reps
- Lats: Dumbell rows and lat pulldowns 3 sets of 8 reps
Friday: DE Lower body
- Dynamic squat:
Week 1 50% 12 sets x 2 reps
Week 2 55% 12 sets x 2 reps
Week 3 60% 10 sets x 2 reps
- Dynamic deadlifts: 50% x 10 singles and change tension each week
- Specific exercise: Rack pulls or Good mornings 4 sets x 8 reps
- General exercise: Hamstrings curls or back extensions 5 sets x 10 reps
Weekend: Active rest such as stretching and doing band recovery work. Prowler work on a saturday maybe if its a nice hot day.
The new change in training sounds pretty exciting. I look forward to seeing how the conjugate system works for you. Do you have an idea of your weaknesses/weak points for each lift? So that you can target them.
Well for me I know my week point in my squat and deadlift is my lower back, so really want to try hammer that area, going to start doing good mornings with weight as well still keep it up with bands versions. For my bench I know my weakpoint is about halfway up so thats why I am going to board presses for this block.
Block 1
Monday: DE upper body
Couldn’t make it to the powerlifting gym so went to commercial one instead.
Bench press: 60% 8 sets x 3 reps
bar x 8
50kg x 3
60kg x 3
85kg x 3 x 8 sets with about 30sec-45sec breaks
Triceps: JM Press
40kg x 5
50kg x 5
60kg x 5
Shoulders: Military press
50kg x 8
60kg x 8
70kg x 7
Back: One arm dumbbell rows
30kg x 10 slow and controlled each arm
35kg x 10 slow and controlled each arm
40kg x 10 slow and controlled each arm
Biceps: Curl and press
Double hammer curl into shoulder press: x 5 then shoulder press x 5 then hammer curl x 5: 14kg, 16kg, 18kg
Was a good session today. Felt strong, felt weird doing like a full upper body day but just gonna do the program as is and see the results
Also I think the weekend rest plus wednesday rest is going to help me pick up weight, avoid burning out and also going to do band and if possible extra prowler work on those days. If I cannot use the prowler then I will do a 20min steady state walk on the wednesday and saturday.
Dude, your country is awesome. I can’t wait to return there!!
The game was awesome, the bush is awesome, the stars were unreal, and the Castle beer is FUCKING AWESOME! Haha!
Haha shot dude! Glad you had a sick time dude!!
Nothing like a Castle draught dude, tasty taste!!! If you had the chance did you happen to try Black label? Thats my baby Mmmmmmmmmmm
[quote]Diluted56 wrote:
Haha shot dude! Glad you had a sick time dude!!
Nothing like a Castle draught dude, tasty taste!!! If you had the chance did you happen to try Black label? Thats my baby Mmmmmmmmmmm :)[/quote]
Nope, all I had was about a thousand castles sitting around the campfire or out in the bush, haha! I’m trying to find it here in the states but it’s not easy to find.
Im not sure if they export, think so but not sure exactly!
Block 1
Tuesday: ME lower body
Box squat to parellel box:
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 3
150kg x 1
Awesom session! I haven’t done heavy box squats for over a year and a half, I did do some light ones not too long ago for a few sets. I stopped at 150 because my form was becoming off on the 140 and I didn’t want to be a hero with a new exercise, felt amazing though
Sumo rack pulls:
60kg x 12
80kg x 12
100kg x 10
140kg x 10
Did this to work on shooting my hips through, work on my hamstrings and getting use to wide stances.
Band good mornings SS band pull throughs:
15 reps x 3 sets each
Paloff press:
13kg x 10 5sec outstreched Iso hold each side
18kg x 10 each side
22kg x 8 each side
Hanging leg raises:
15 reps x 3 sets
Prowler:
40kg high knee sprints while holding Trx bands behind my back 30m x 3 sets
Block 1
Wednesday: Active recovery
Light stretches for 15sec-30sec
Semi-hard ball myofascial release in glutes about 2min each side
20min walk at 4/kmh while watching Pumping Iron
[quote]Diluted56 wrote:
20min walk at 4/kmh while watching Pumping Iron :)[/quote]
Haha, excellent!
[quote]inkaddict wrote:
[quote]Diluted56 wrote:
20min walk at 4/kmh while watching Pumping Iron :)[/quote]
Haha, excellent![/quote]
Great times!!!
Block 1
Thursday: ME Upper
Bench:
60kg x 5
80kg x 5
100kg x 5
120kg x 5
Closgrip:
50kg x 5
80kg x 5
100kg x 5
110kg x 5
Floor press:
20kg x 12
28kg x 12
30kg x 10
Close grip pushdown:
40kg x 12
50kg x 12
60kg x 12
67kg x 10
75kg x 8
Rear delt work:
Facpulls 20kg x 12 SS Rear delt raises 5kg x 12 x 3 sets
My elbows flared up like a bitch today, squatting on tuesday hurt them and hurt benching today so basicaly worked up to what I could for pressing and then just hammered triceps and rear delts. Meh.
Block 1
Friday: DE Lower
Squat:
Bar x 5 x 2 sets
60kg x 5
70kg x 2 x 12 sets (50%)
Conventional deadlift:
100kg x 1 x 10 sets (50%)
Step ups:
10kg kettlebell step ups x 8 each leg x 3 sets
Ab rollouts:
x 5 reps x 3 sets
Trx ab leg pull ins:
x15 reps x 3 sets
Prowler work:
40kg: Sideways drags 15m then drag back x 2 sets
40kg: Trx drag back then low bar push back x 2 sets
Swopped my days around a bit to seperate my ME days futher apart and be able to train with a mate who is also on Westside.
Box squats: With chains and box below parallel
Chains weighed 32kg in total
Top weight:
52kg x 10
92kg x 5
112kg x 3
132kg x 3
152kg x 1
162kg x 1
172kg x 1
182kg x 1
Was quite a tasty sesh! Took a while but was really awesome!
Cambered bar good mornings:
60kg x 8 x 3 sets
Haven’t done proper good mornings in years so was awesome to go back to it with a nice bar to use!
Really hammered the shit outa my hamstrings, jesus!
Box step ups:
10kg each hand x 8 reps each leg x 3 sets
Band good mornings:
20reps then 10 steps wide walks and 10 steps backwards x 3 sets
Doesn’t look like a whole lotta ton of work but it took 1hr 30min.
Feel really good, lower back is pain free and feel it in my hamstrings, upper back and glutes. So job well done
Tuesday: DE Upper
Speed bench:
70kg 32kg chains x 2 reps x 8 sets with about 15-20sec rest between sets
Dynamic tricep hell!!!:
3 circuits of:
A1) Floor press band tensions at the bottom: 10kg x 20 reps
A2) Rolling dumbbell tricep extensions: 10kg x 15 reps
A3) Tate press: 10kg x 15 reps
Shoulders:
3 circuits of:
A1) lateral raise: 10kg x 12 reps
A2) Bent over reardelt raise: 5kg x 12 reps
A3) Trx inverted row: 5 reps
Face pull:
22kg x 12 reps
43kg x 12 reps
36kg x 12 reps x 3 sets
Abs: Jack knife x 15 reps x 3 sets
Block 1
Thursday: DE Lower
Box squat:
55% x 12 sets x 2 reps
75kg x 12 sets x 2 reps
Speed deadlifts:
50% x 10 singles
100kg x 10 singles
Accessory work
Front squat:
40kg x 10
50kg x 10
60kg x 10
80kg x 10
Then had to go train a client as they arrived early, so just got the basics done.
Block 1
Friday: ME Upper
Benc with chains:
Chains: 32kg
chains x 12
Top weight:
92kg x 5
112kg x 5
122kg x 3
132kg x 1
142kg x 1
Stopped here cuz my elbows/biceps were really sore… lol thats what you get for no deloading!
Pin press:
100kg x 6 reps x 2 sets
Shoulders:
Bent arm lateral raises with Fat Gripz: 7.5kg x 12, 12.5kg x 12 x 3 sets SS bent over dumbell raises: 5kg x 12 x 4 sets
Tricep/shoulder:
Band floor tricep dumbbell floor press:
12.5kg x 20 x 3 sets
SS
1 arm lateral raise with fat gripza:
7.5kg x 8 reps each side x 3 sets
Lat pulldown:
63kg x 12 x 3 sets
Then attended an olympic weightlifting seminar and did a series of snatches and powercleans
Block 1:
Monday: ME Lower
Back squat:
Bar x 5
60kg x 8
80kg x 5
100kg x 3
120kg x 3
130kg x 1
140kg x 1
150kg x 1 -----> PR!!
155kg x 1 -----> PR!!
Before I started westwide 3 weeks ago, my max squat was 140kg, I was unsure, un-confident and was a grind to get 140kg. 140kg was deeeeeeeeeep, held the bottom and nice to come up. I believe heavy and light LOW box squatting and good mornings have contributed to the increase in my squat of 15kg in 2 weeks.
Good morning:
Cambered bar x 5
60kg x 8 x 3 sets
Pull though’s:
18kg x 12
27kg x 12
36kg x 12
Suspended Trx bridges:
10 reps x 3 sets
Abs:
Paloff pres: 23kg x 8 reps each side x 3 sets
Hanging leg raises: 15 reps x 3 sets
Recovery/GPP:
40kg on prowler: Heel strike walks and low bar push back VERY SLOWLY: 30m x 3 sets
15kg in 2 weeks??? Holy shit very nice work man! I’m going to have to throw in GMs, seeing as I absolutely suck at them. For the GMs, did you do higher volume or did you push up the weight?