Week 3
Thursday: Repetitive effort squats
Squat with chains:
85kg with chains x 12 sets x 2 reps
SSB squat:
80kg x 3 sets x 5 reps
Step ups:
10kg each hand x 10 reps x 3 sets each leg
Superset
GHR: 8 reps x 3 sets
Plank: 3 x 30sec
Week 3
Friday: Bench assistance
Shirted bench:
40kg x 5 reps
60kg x 5 reps
80kg x 3 reps
100kg x 3 reps
shirt on
1 board
120kg x 3 reps
130kg x 3 reps
140kg x 3 reps
to chest
150kg x 1 rep
155kg x 1 rep —> PR!
160kg x 1 rep —> PR!
Log press:
60kg x 3 sets x 5 reps
Superset
Standing dumbbell shoulder press:20kg x 10 reps x 3 sets
Barbell row: 60kg x 10 reps
Week 1 of 8
Monday: Max effort deadlift
Sumo deadlift:
70kg x 2 sets x 3 reps
110kg x 3 reps
140kg x 3 reps
160kg x 3 reps
180kg x 1 rep
add belt
195kg x 1 rep
205kg x 1 rep
Stopped it here. Had a rough weekend, poor sleep and nutrition. Was good enough for today
Block pulls: off 3’inch mats
140kg x 3 sets x 5 reps
SSB good morning:
40kg x 10 reps x 3 sets
GHR:
bodyweight x 3 sets x 10 reps
Ab wheel rollouts:
bodyweight x 3 sets x 10 reps
Week 1 of 8
Tuesday: Dynamic effort bench
Speed fat gripz band bench:
red band tripple looped at the bottom and double at the top
40kg x 5 reps
60kg x 3 reps
70kg x 8 sets x 3 reps
Floor press:
70kg x 5 sets x 6 reps (2sec pause at the bottom)
Dumbbell row:
35kg x 10 reps x 4 sets each side
Lat pulldown:
59kg x 12 reps x 3 sets
Superset
Overhand face pull: 22kg x failure
Rope triceps extension: 32kg x failure
Dumbbell hammer curl: 10kg x failure
Thursday: Repetitive effort squats
Squat:
bar x 5 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
suit on, straps down
120kg x 5 reps
130kg x 5 reps
140kg x 5 reps
Front squat:
60kg x 5 sets x 6 reps
Wide stance box squat:
Safety squat bar
60kg x 8 reps
70kg x 8 reps
80kg x 8 reps
Superset
Glute ham raise: 3 sets x 8 reps
GHR sit ups: 3 sets x 15 reps
Taking the rest of the week off. Birthday celebrations and studying
Monday: Dynamic Deadlifts
Sumo deadlift with chains:
70kg x 5 reps
70kg with chains x 3 reps
Suit on, straps down
115kg (50%) x 6 sets x 2 reps
Straps up
115kg (50%) x 6 sets x 2 reps
Block pulls: off 3’inch mats
150kg x 4 sets x 5 reps
SSB good morning:
45kg x 8 reps x 3 sets
Superset
Glute ham raise: BW x 10 reps x 3 sets
Ab plank: BW x 30sec x 3 sets
Second training session:
Farmers walk
Fat bar farmers walk handles: 50kg x 4 sets x 60m
Forearm dumbbell extensions:
Pronated: 5kg x 15 reps x 2 sets
Supinated: 5kg x 15 reps x 2 sets
Hanging leg raises: BW x 15 reps x 3 sets
Wednesday: Repetitive Bench
Bench:
60kg x 5 reps
80kg x 5 reps
100kg x 3 sets x 5 reps
Shirted bench:
120kg x 1 rep
140kg x 1 rep
150kg x 1 rep (opener)
Floor press:
80kg x 4 sets x 5 reps
Superset
Dumbbell press: 20kg x 12 reps x 3 sets
Dumbbell triceps extensions: 10kg x 12 reps x 3 sets
Band triceps pressdown:
Purple band each arm x failure then together x failure
Thursday: Max Effort Squat
Squat:
bar x 5 reps
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
140kg x 1 rep
suit on, straps down
140kg x 1 rep
belt on
160kg x 1 rep
170kg x 1 rep
180kg x 1 rep
190kg x 1 rep
200kg x 0 (Missed this right at the top, mind wasn’t into it, hadn’t eaten all day, rough week ect… blah blah)
Front squat:
80kg x 4 sets x 5 reps
SSB box squat:
80kg x 3 sets x 8 reps
Glute ham raise:
BW x 10 res x 3 sets
Ab rollouts:
BW x 10reps x 3 sets
So competed in the IPF South African Bench Press Championships!
Won my junior 93kg division with a 160kg bench press @ 88kg.
I had a great time, I believe I could of got another 5 maybe 10kg extra on the lift but getting to the competition was a hassle and a half. So much shit went on this past week and having the energy to even bench in a competition really surprised me more than anything. So after all the bullshit ending with a gold medal meant a lot to me, even though I couldn’t go get my award at the prize giving as I was in the back being drug tested and took me like an hour to even piss… But otherwise, a good competition non the less!
Plan for now is to keep training in my gear, working and understanding the cube method based on the conjugate system and westside principles and keep my bodyweight at 90kg for the next year. Next competition will probably be in february for the IPF Raw nationals, hit the march WP geared meet, May there will be a RAW meet and another 3 meets over the year! So looking at about 6 meets over the next coming year.
2012 lifts:
Squat: 160kg Raw, 200kg single ply
Bench: 140kg Raw, 160kg single ply
Deadlift: 220kg Raw, 227.5kg single ply
Goals for end of 2013:
Squat: 180kg Raw, 230kg single ply
Bench: 160kg Raw, 180kg single ply
Deadlift: 240kg Raw, 260kg single ply
IN…I’m getting ready to start westside, but I don’t have any gear or boards. Still worth doing it?
[quote]chobbs wrote:
IN…I’m getting ready to start westside, but I don’t have any gear or boards. Still worth doing it?[/quote]
Absolutely!
Even just RAW westside to me makes perfect sense to how the body works and what it takes to develop strength. ‘Westside’ is just a permutation of the Conjugate System of training, I prefer brandon lilly’s permutation of both systems into his cube method. Iv been doing reading on his blog as well as on facebook and his e-book is coming out soon which is giving me time to play with my own version for now.
Dynamic effort, Repetitive Effort and Max Effort
Working on weaknesses
Increasing GPP
Apply those three into a system and then do you only think about ‘gear and boards’. Its not simpy rotating exercises as it is working on building the 3 lifts at the end of the day. 
Monday: Repetitive Effort Deadlift
Sumo deadlift:
70kg x 3 reps
120kg x 3 reps
150kg x 3 reps
170kg x 3 sets x 5 reps (2 sets with a belt)
3inch block matt pull:
140kg x 3 sets x 8 reps
SSB good morning:
50kg x 3 sets x 8 reps
Superset
Glute ham raise:
BW x 3 sets x 10 reps
Ab plank:
3 x 30sex
Second workout few hours later
Farmers walk:
Fat grip farmers walk handles
50kg each hand x 4 sets x 60m
Forearms
Forearm dumbbell extensions:
Pronated: 5kg x 15 reps x 3 sets
Supinated: 5kg x 15 reps x 3 sets
Superset
Dumbbell calf raises: 20, 25, 30kg x 15 reps x 3 sets
Tuesday: Max Effort Bench
2-board press:
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
add 2 - board
add wrist wraps
120kg x 1 rep
130kg x 1 rep
140kg x 1 rep
All smooth and easy!
add shirt
140kg x 1 rep
150kg x 1 rep
160kg x 1 rep
Then there was no one in the gym to help spot me and lift off, so had to shut it down! Weights were popping today!
2-Board close grip press:
wrist wraps on
80kg x 12 reps x 3 sets
Superset
Dumbbell floor press: 7.5kg x 15 reps x 3 sets
Dumbbell floor extensions: 7.5kg x 15 reps x 3 sets
Dumbbell tate press: 7.5kg x 15 reps x 3 sets
Band triceps pressdown:
Right arm x failure
Left arm x failure
Together x failure
Later on second workout:
Close grip band pull down:
Red band x 25 reps x 4 sets
Purple band pull apart:
15 reps x 3 sets
Purple band face pull:
15 reps x 3 sets
Single arm purple band row:
15 reps each side x 3 sets
Thursday: Dynamic Effort Squats
Squat wth band and chain:
Band and chain combo about 30kg chain and 20kg band tension
40kg with chains/bands x 5 reps
60kg with chains/bands x 5 reps
80kg with chains/bands x 5 reps
suit on , straps down
100kg with chains/bands x 10 sets x 2 reps
straps up and belt
130kg with chains/bands x 1 rep
140kg wit chains/bands x 1 rep
Squat with chains:
60kg with chains x 5 reps
80kg with chains x 5 reps
100kg with chains x 3 sets x 5 reps
Front squat:
80kg x 6 reps
90kg x 6 reps
100kg x 6 reps
Glute hame raise:
BW x 3 sets x 10 reps
Hanging straight leg raises:
10 reps x 3 sets
Friday: Upper Assistance
Log press:
40kg x 8 reps
50kg x 3 sets x 8 reps
Single arm neutral press:
12.5kg x 3 sets x 10 reps each side
Neutral grip chin ups:
BW x 3 sets x 8 reps
Lat pulldown:
50kg x 3 sets x 12 reps
Dumbbell row:
40kg x 3 sets x 8 reps
Dumbbell fat grip hamemr curls:
10 reps x 3 sets x 8 reps
Fat bar ez curl:
Bar x failure
Monday: Max effort deadlifts
I did a little photoshoot with my sister for my blog www.powerhouseperformance.blogspot.com so felt a little rushed today but went well, would have like to have done more but guess next time I’ll nail it!
2.5-3inch mat deadlift:
70kg x 2 sets x 3 reps
120kg x 3 reps
suit on, straps down
150kg x 3 reps
170kg x 1 rep
straps up
190kg x 1 rep
220kg x 1 rep
230kg x 1 rep —> Ties my meet PR
235kg x 0
I did to much of a high jump near the end, should have slowed it down near the end and maybe I would have got 235kg.
Dimmel deadlifts:
40kg x 3 sets x 20 reps
Dumbbell RDL with a shurg:
30kg x 15 reps x 3 sets
SSB Good morning:
40kg x 3 sets x 15 reps
Superset
GHR x 3 sets x 10 reps
Ab Plank: 3 sets x 30sec
Last night:
Farmers walks
50kg x 30m
55kg x 30m
60kg x 30m
65kg x 30m
70kg x 30m
Tuesday: Dynamic effort bench
Speed bench:
Red band double looped top and bottom
32kg chain half off the floor
bar x 10 reps
chains/bands x 5 reps
60kg with chains/bands x 5 reps
80kg with chains/bands x 8 sets x 3 reps changing grips
add wrist wraps
100kg with chains/bands x 1 rep
110kg with chains/bands x 1 rep
3-board press with bands:
Red band double looped top and bottom
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
110kg x 5 reps
Floor press with slight cambered bar:
60kg x 6 reps
80kg x 6 reps
90kg x 6 reps
Dumbbell press:
35kg x 6 reps
40kg x 6 reps
42kg x 3 reps triceps were fried
So
Tuesday: Second session
Eccentric-less back workout
Close grip band rows:
red band with a v-handle x 4 sets x 25 reps
Single arm band row:
purple band x 3 sets x 15 reps each side
Band straight arm pulldowns:
red band x 3 sets x 15 reps
Band pull aparts:
Purple band x 3 sets x 15 reps
Band face pull:
Red band x 3 sets x 15 reps
Thursday: Repetitive Squats
Foam roll
Box jumps:
high box x 3 reps
rebound high box jumps x 3 reps
reactive box jump x 3 reps
Squat:
Bar x 10 reps
60kg x 45 reps
100kg x 5 reps
120kg x 5 reps
130kg x 5 reps
140kg x 5 reps —> PR! From here onwards!
145kg x 3 reps
150kg x 3 reps
belt om
155kg x 3 reps
160kg x 3 reps —> Old Raw PR 2 more reps!
Had the perfect bar position today, set up is way better and feeling really confident in my raw squatting now!
Been 2 months doing the ‘cube method’ per say and feeling the results now. Last week I was having doubts but blowing shit up nicely now!
Front squat:
80kg x 3 sets x 8 reps
SSB box squat:
80kg x 3 sets x 8 reps
Superset
Ab wheel rollout: Bw x 3 sets x 10 reps
Hanging straight leg raises: BW x 3 sets x 10 reps
Great job bro.
Do you know where I can get a lever belt and wrist wraps in the Cape Town area?