I was actually really hesitant doing GM’s as of my lower back history but actually it was a pleasure! I basically have kept it the same weight and the same number of reps for this cycle so far, reason being is I really wanted to hammer the motor pattern down, really feel the stretch in my hamstrings and squeeze the hell out of my glutes.
Did not want to be a hero and after keeping at it I am pushing my hips back further and further each time I do it, got to the point where I want to be with it. I am going to England for 2 weeks this coming monday, so just wanted to play with Westside this past cycle to see what works and what doesn’t so that when I get back from the vacation I can hop back into it and fire away 
Also using a cambered bar for good mornings has definately been far better, feel like I can get really low down with my upper back and it pulls me further down than using a straight bar.
Block 1
Tuesday: DE Upper
Bench press:
60% x 3 reps x 8 sets
80kg x 3 reps x 8 sets
Tricep circuit: 3 rounds
A1) Floor press: 12kg x 20
A2) Rolling triceps extensions: 12kg x 10
A3) Tate press: 12kg x 10
Shoulder Circuit: 3 rounds
A1) Military press: 40kg x 8
A2) Lateral raises: 8kg x 8
A3) Rear delt raises: 5kg x 8
Back:
One arm dumbbell rows: 40kg x 8 reps each side x 3 sets
Rear delts:
Face pulls: 25kg x 12 reps x 3 sets
That’s some serious squat gains in a couple of weeks man, good job!
Thanks dude Was really suprised at the jump, was hesitant at what westside held for myself but sure am enjoying the gains! Two more training days and then off to England for 2 weeks! Gonna hate feeling week when I come back, but hopefully all aches and pains gonna be sorted out!!!
Block 1
Thursday: DE Lower
Box squats:
60% x 2 reps x 10 sets
Bar x 10
Bar + 32kg chains x 5
60kg + chains x 5
80kg + chains x 2 reps x 10 sets
Deadlifts:
70kg x 5
100kg x 1 rep x 10 sets
Then I thought well its my last deadlift session for quite a while, so fuck it, lets try max on sumo
Sumo:
140kg x 1
160kg x 1
Pull throughs:
27kg x 12
36kg x 12
41kg x 12
Abdominals:
jack knives x 15 reps x 3 sets
hanging leg raises x 15 reps x 3 sets
Prowler: Recovery stuff
40kg on: One arm drag back and low bar push back = 30m x 2 sets
40kg on: Two hand drag back and low bar push back = 30m
40kg on: Sprint high bar and low bar push back = 30m
Block 1
Friday: ME Upper
Bench:
bar x some
60kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 3
130kg x 1
140kg x 1ish, had a bit of help halfway through due to nagging biceps injury
Close grip press:
60kg x 6
80kg x 6
90kg x 6
100kg x 6
Chest superset: 3 rounds
Incline dumbell press: 5 reps one arm, 5 reps other arm then 5 reps together: 20kg
Push ups: 10 reps
Press superset:
Elevator: Basically start with bench all the way to the top, go to failure, then drop it a bit and go to failure, then drop the bench again and go to failure and then flat bench all the way to failure:
20g x 15,5,5,5
Rear delt circuit: 3 rounds
A1) Face pull: 30kg x 12
A2) Heavy rear delt swings: 18kg x 8
A3) Rear delt raises: 5kg x 8
Towel T-bar rows:
15kg x 12
30kg x 12
45kg x 12
30kg x 15
15kg x 15
Off to england tomorrow for 2 weeks, so just gonna eat a shit ton, add some mass (Lol fat) and come back with enough recources to hammer down the laaaaaaw with westside!
Back from ENGLAND!!!
Was an awesome experience, just me and my 2 mates went to Sonisphere Festival at Knebsworth! Metallica, Slayer, Anthrax, Megadeth, Arch Enemy, Gojira, Cavelera Conspiracy, Limp Bizkit, Mastadon, Motorhead and Slipknot!!!
My FUCK it was insane! 2 weeks of just drinking beer, TONS of walking and experiencing a 1st world country, wow South Africa we have a hell of a lot work to get to a state like that! Jirre!
Anyways came back and sitting at 91kg. So ja just 2kg drop, not as bad as I thought! So pretty stoked on that
Thursday: DE Lower
Box squat:
60kg x 5 x 3 sets
Deadlifts:
60kg x 5 x 3 sets
Single leg raised bridges:
8 reps each leg x 3 sets
Box jumps:
3 x 3 sets
Abs:
Plank dumbell pull across: 5 reps each side x 3 sets
Leg raises: 10 reps and then 5 corkscrews x 3 sets
Plate slides with foot:
3 sets of this
Basically this week and next will be getting back to motor pattern refinement. Keeping it light, getting the movement in and get use to weights again
Friday: ME Bench
Bench press:
60kg x 5 x 2 sets
80kg x 5
90kg x 5
100kg x 5
JM press:
40kg x 8
45kg x 8
50kg x 6
Press circuit: 3 times
Incline dumbell press: 15kg 5 reps each arm then 5 reps both arms: 15 reps in total
Push ups: 10, 5, 5
Triceps:
Tate press:
10kg x 12
15kg x 12
18kg x 12
Back:
Chin ups: 10, 5, 5
Towel chest supported rows:
15kg x 10
30kg x 10
45kg x 10
50kg x 10
Monday: ME Lower
Full squat:
Basicall getting back into full ATG squats again
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 3
Hips started shooting up way too fast, so called it quits here, just needed to get my form Ace today
Front squat:
60kg x 8
80kg x 8
90kg x 5
Pull through’s:
45kg x 12
55kg x 12
65kg x 12
70kg x 12
Bench step ups:
10kg x 5 reps each leg x 3 sets
Abs
Hanging leg raises:
15 reps x 3 sets
Lying leg raises:
15 reps x 2 sets
Plank dumbell pass overs:
3 sets of 5 reps each side
Block 2: Focus on getting strength back after vacation
Tuesday: DE Upper
57% 8 sets x 3 reps
80kg + 32kg chains x 8 sets x 3 reps
Close grip pin press:
60kg x 8
80kg x 8
85kg x 8
Triceps
Circuit of tricep isolation work: 3 rounds
A1) Band dumbbell hammer floor press: 10kg x 10 reps
A2) Rolling triceps extensions: 10kg x 10 reps
A3) Tate press: 10kg x 10 reps
Shoulders
Circuit ofshoulder isolation work: 3 rounds
B1) Dumbbell lateral raise: 7.5kg x 10
B2) Cable face pull: 26kg x 10 reps
B3) Rear delt dumbbell fly: 7.5kg x 10 reps
Back + Biceps
Chin ups: Till failure x 3 sets
7, 5, 5
Dumbbell hammer curl:
12.5kg x 15 reps
Block 2
Thursday: DE Lower
Cambered bar box squats:
50% 12 sets x 2 reps
60kg + 32kg chains x 12 sets x 2 reps
I set the weight a bit down today with the box squat to make sure I mainted explosiveness
Speed deadlift: Sumo
70kg + 32kg chains x 10 singles
Ab superset: 3 sets
Paloff press: 22kg x 8 reps each side SS haning leg raises x 8 reps
Prowler push:
40kg on prowler: x 3 sets (each set is about 30m)
Block 2
Friday: ME Upper
3 Board press: Sink and press style
bar x 5
60kg x 5
3 board
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 2
140kg x 0 ----> Bicep started getting irritated
Brough grip in
140kg x 1
Bench assistance
JM Press:
40kg x 6
50kg x 6
60kg x 6
Press accessory work:
Dumbell press max reps:
25kg x 23 reps
25kg x 15
25kg x 8
Bacl accessory work:
Chin ups max reps:
8 reps
5 reps
5 reps
Towel chest supported rows max reps:
15kg x 10
30kg x 10
40kg x 10
50kg x 8
DROP SET: 40kg x 5, 30kg x 5, 15kg x 8
Awesome sesh, the board felt awesome, triceps were owned! Just gotta warm my bicep before pressing from now and going to by some elbow sleeves until I get some Metal wraps too.
Didn’t sleep saturday amd had to work a 7 hour shift at the gym at 5 in the morning yesterday so knew today’s workout was going to suffer. But got in, grabbed a monster and did what I could.
Block 2:
ME UPPER
7inch box squat:
Chains: 32kg
Bar chains: 2 sets x 3 reps
60kg chains x 3
80kg chains x 3
100kg chains x 2
120kg chains x 1
Really wanted to focus on hitting really low below parellel and driving from the hole
Cambered bar good morning:
60kg x 6 x 3 sets
Front squat:
60kg x 6
80kg x 3 ----> Using a wrist wraps as a Oly grip so bar fell forward, decided to drop the weight and up the sets
60kg x 6 x 4 sets
Cable pull through’s:
22kg x 12
32kg x 12
42kg x 12
Abs
Paloff press:
18kg x 10 reps each side x 3 sets
Block 2: Focus on getting strength back after vacation
Tuesday: DE Upper
57% 8 sets x 3 reps
80kg + 32kg chains x 8 sets x 3 reps
JM PRESS:
40kg x 10
50kg x 10
55kg x 10
Triceps
Circuit of tricep isolation work: 3 rounds
A1) Band dumbbell hammer floor press: 10kg x 8 reps
A2) Rolling triceps extensions: 10kg x 8 reps
A3) Tate press: 10kg x 8 reps
Shoulders
Circuit ofshoulder isolation work: 3 rounds
B1) Dumbbell lateral raise: 7.5kg x 8
B2) Cable face pull: 18kg x 8 reps
B3) Rear delt dumbbell fly: 7.5kg x 8 reps
Back + Biceps
Chin ups: Till failure x 3 sets
8, 5, 5
Kayak lat pulldowns:
18kg x 5 directions x 3 sets
Dumbbell hammer curl:
15kg x 10 reps x 3 sets
really stoked how westside is going. I have seen some things that have been working and others that haven’t. But thats the nice thing about the program and seperating it into blocks of cycles. This is the block I have been using and ends after next week:
BLOCK 2: Strength regain focus and chain work.
Get my strength back, get use to pushing heavy again and feel good with technique. Working with chains to develop explosive strength and drive.
ME UPPER:
Week 1: 3 board 1RM.
Week 2: 2 board 1RM.
Week 3. 1 board 1RM
6RP JM press. Dumbbell press MR 3sets. Chin MR 3 sets Max Reps. DB row 3 sets max reps
DE UPPER:
60% + chains. 8 sets x 3 reps.
Triceps circuit triumvirate. Shoulder/trap circuit (Lateral raises, face pulls, barbell shrug, rear delt raises). Reverse grip chin ups for max reps x 3 sets. Lat pulldown 8 reps SS Hammer curls 8 reps x 3 sets.
ME Lower:
Week 1: Straight set 3RM
Week 2: Chains LOW box squat R1M
Week 3: Chains LOW box squat R1M
Goodmorning 6RP. Front squat 6RP. Cable pullthrough’s 8RP. Abdominals 2 exercises HEAVY.
DE Lower:
Week 1: 50% 12 sets x 2 + chains + cam bar
Week 2: 55% 12 sets x 2 + chains + cam bar
Week 3: 60% 10 sets x 2 + chains + cam bar
10 singles 50% + chains of sumo deadlifts. Kettlebell towel RDL 12 reps. Single leg step ups 8 reps each leg x 3 sets. Abdominals 2 exercises. 15Min of prowler push work.
After this current block I will be moving on to focus on my deadlifts and get to pulling 200kg and midpoint work for my bench press. Those are my weaknesses right now and would like to strengthen them in Block 3.
BLOCK 3: Deadlift focus, bench midpoint focus
Lower: To focus on my pulling, rack pulls to grind and for grip, leg curls for hamstrings development and abdominals to keep my core strong. Speed day focusses on developing speed and in the deadlift too. Rest of the movements are high speed and develop strong explosiveness.
Upper: The focus is on getting my midpoint and lockout stronger and focussing on straight set weight increases. The second day is focussed on increasing GPP and explosiveness.
ME UPPER:
Week 1: Floor press 1RM
Week 2: Floor press 1RM + chains
Week 3: Floor press 1RM + more chains
Close grip bench press 6RM. Band dumbell press 8 reps x 3 sets. Wide grip pull up hangs max time 3 sets. Pendlay rows 8 reps x 3 sets.
DE UPPER:
60% + chains. 8 sets x 3 reps
Press circuit x 5 reps x 3, 4, 5 sets. Prowler 40kg chest push/Incline DB Press/Push up/Med Throw
Back circuit x 5 reps x 3, 4, 5 sets. Prowler rope pull/med ball slam, chin up, hammer fat grip curl
Battling ropes 3 x 30sec rounds
ME Lower:
Week 1: Block deficit pull + chains
Week 2: Pull with chains
Week 3: Rack pull holds 8 sec
Rack pull 6RP. Trx leg curls 8 reps. Heavy abdominals.
DE Lower:
Week 1: 50% 12 sets x 2 + chains + straight bar
Week 2: 55% 12 sets x 2 + chains + straight bar
Week 3: 60% 10 sets x 2 + chains + straight bar
Sumo 50% 10 singles + more chains. Low box jumps 5 sets x 3 reps. SS Good morning with X walks 15 rep sx 3 sets. Heavy ass prowler drags + push back x 3 sets.
I look forward to seeing how you strengthen your weaknesses.
Thanks dude. Really amped to see if the programming works out how I want it too.
Block 2:
Thursday: DE Lower
Awesome sesh! Was really pumped for this. Took less than 30sec break for all sets and maybe like a minute and a half between exercises. Sweated like a whore!
Box squats with cambered bar:
70kg 32kg chains: 12 sets x 2 reps
Sumo deadlifts:
70kg 40kg chais: 10 sets x 1 rep
Single leg step ups:
60kg x 8 reps each leg x 3 sets
Deficit kettlebell romanian deadlifts towel:
Basically stood on two benches, towel looped through the kettlebell handle and did deep low RDL
14kg x 12 reps
18kg x 12 reps
24kg x 12 reps
TRX suspended glute bridges:
8 reps x 3 sets
Abdominal superset: 3 rounds
Paloff press: 22kg x 8 reps each side
SS
Hanging leg raises: 12 reps
Prowler work:
40kg: Drag backs push back: 3 sets
Was mean’t to do a 2 board press today but I couldn’t train at the strength and conditioning facility that I personal train from and my mate didn’t come to the commercial gym that I sometimes train at to hold the board for me.
Friday: ME UPPER
Bench press:
Bar x 25
60kg x 5
60kg x 10
80kg x 5
100kg x 5
120kg x 5
130kg x 1, 1, 1 -------> Cluster reps
Dumbell press: Max reps x 3 sets with 45sec breaks
28kg x 20
28kg x 8
28kg x 7
Back:
Chin ups: Max reps x 3 sets
Bw x 10
Bw x 5
Bw x 5
Chest supported T bar rows: Towel grip
15kg x 12
30kg x 12
45kg x 10
Biceps:
Rope hammer curls with a double contraction, DROP SET
50kg x 8 reps
40kg x 5 reps
30kg x 5 reps
Getting a bit sick, so didn’t have that much stamina but did what I could and kept the intensity up!!!