Westside Barbell Log

Training Training Logs
1

Hey guys,

I started a Westside Barbell routine this week, here’s my log for feedback.

Lower ME - 11/07/2011

Box SQ
3x60kg
3x100kg
3x120kg
3x130kg
3x140kg
3x150kg
1x160kg
1x170kg
0x175kg

RDL
8x100kg
8x110kg
8x120kg

Single Leg Press
8x80kg
2x8x100kg

GHR
3x8

Windmills
8x18kg
8x20kg
8x22kg

HLR
3x5

Pallof press
2x20seg

Upper ME - 12/07/2011

BP
3x60kg
3x80kg
3x90kg
3x95kg
1x100kg
1x105kg
1x110kg
1x115kg
0x120kg

Floor press
5x60kg
5x80kg
5x90kg
3x100kg

JM press
3x5x60kg

Skulls from dead
3x5x40kg

Lat raises
3x8x10kg

Rear raises
3x8x24kg

Db rows
15x40kg
12x40kg
10x40kg

HLR
3x5

DE Lower - 14/07/2011

Speed Box SQ
10x2x85kg

Speed Dead
6x1x120kg

SLP
2x8x100kg
3x6x120kg

GHR
3x8

Pullthroughs
3x8x6 plates

DE Upper - Today

Speed bench
8x3x70kg

JM Press
3x5x60kg
1x5x65kg

Wide Grip Press
3x5x40kg
2x5x50kg

DB Ext.
1x8x8kg
4x8x10kg

Rev flies
3x8x20kg
2x4x26kg

100 pull-ups

2

ME Lower - 18/07/2011

Box SQ
3x60kg
3x100kg
3x120kg
3x140kg
3x150kg
3x160kg
1x170kg
1x180kg
1x190kg
0x195kg

Dimmel DL
Fx60kg
Fx80kg
Fx100kg

GM
5x60kg
5x80kg
5x90kg
5x100kg

GHR
3x8

Pullthroughs
8x5p
8x6p
8x7p
8x8p

Windmills
8x20kg
8x23kg
8x26kg

Standing crunches
8x6p
2x8x7p

Pallof press
2x20s

HLR
3x5

3

ME Upper - 20/07/2011

Floor press
3x60kg
3x70kg
3x80kg
3x90kg
2x100kg
1x105kg
1x110kg

Dips
3x20kg
3x30kg
3x40kg
1x45kg
1x50kg

Hammer DB Press
3x5x20kg

Front raises
8x8kg
8x10kg
8x12kg

DB extensions
8x10kg
8x12kg
8x14kg

Face pulls
8x4p
2x8x5p

100 pullups

Pallof press
2x20s

4

DE Lower - Today

Speed box SQ
10x2x93kg

Speed DL
6x1x120kg

Lunges
5x60kg
2x5x80kg
5x90kg
5x100kg

PM GHR
3x8

Low pullthroughs
3x8x7p

High pullthroughs
2x12x4p

PM Reverse hyperextensions
8xBW
5x5kg
8x10kg

Farmer Walks
6x40kg

Swings
2x6x8p

5

DE Lower - Today

Speed box SQ
10x2x93kg

Speed DL
6x1x120kg

Lunges
5x60kg
2x5x80kg
5x90kg
5x100kg

PM GHR
3x8

Low pullthroughs
3x8x7p

High pullthroughs
2x12x4p

PM Reverse hyperextensions
8xBW
5x5kg
8x10kg

Farmer Walks
6x40kg

Swings
2x6x8p

6

DE Upper

Speed bench
8x3x65kg

JM Press
1x5x60kg
4x5x60kg

DB Extensions
2x8x14kg
2x8x16kg
2x4x18kg

Front raises
8x10kg
2x8x12kg
8x14kg
8x16kg

DB Rows
10x30kg
3x10x50kg

Hammer curl
10x18kg
6x20kg

7

ME Lower

Rack DL
3x60kg
3x100kg
3x140kg
3x160kg
2x180kg
1x200kg

Seated GM
5x60kg
5x80kg
5x100kg
5x110kg
5x120kg
5x130kg
5x140kg

Single Leg Press
8x80kg
8x100kg
8x120kg
8x140kg

Reverse Hypers
8x5kg
8x10kg
8x16kg
8x20kg

Famers Walk
6x50kg

8

ME Lower

Rack DL
3x60kg
3x100kg
3x140kg
3x160kg
2x180kg
1x200kg

Seated GM
5x60kg
5x80kg
5x100kg
5x110kg
5x120kg
5x130kg
5x140kg

Single Leg Press
8x80kg
8x100kg
8x120kg
8x140kg

Reverse Hypers
8x5kg
8x10kg
8x16kg
8x20kg

Famers Walk
6x50kg

9

ME Lower

Rack DL
3x60kg
3x100kg
3x140kg
3x160kg
2x180kg
1x200kg

Seated GM
5x60kg
5x80kg
5x100kg
5x110kg
5x120kg
5x130kg
5x140kg

Single Leg Press
8x80kg
8x100kg
8x120kg
8x140kg

Reverse Hypers
8x5kg
8x10kg
8x16kg
8x20kg

Famers Walk
6x50kg

10

ME Upper

Floor Press
3x60kg
3x80kg
3x90kg
3x100kg
1x105kg
1x110kg
1x115kg
1x120kg

CG BP
5x60kg
5x70kg
3x75kg
3x80kg
3x85kg
3x90kg

Front Raises
8x16kg
2x6x18kg

DB Ext.
8x16kg
6x18kg
4x20kg

Lat Pulldown
10x50kg
8x60kg
6x70kg

Facepulls
8x4p
8x5p

Rev flies
6x24kg

Hammer curls
15x20kg
8x24kg
6x26kg

Waiter walks
6x18kg

11

DE Lower

Speed Box SQ
10x2x102kg

Speed Dead
6x1x120kg

Power Cleans
1x60kg
4x1x70kg
1x80kg

Seated GM
5x80kg
5x100kg
5x120kg
5x130kg
5x140kg

Single Leg Press
8x100kg
8x120kg
8x140kg

Reverse hypers
8x10kg
8x20kg

Farmer Walks
6x50kg

12

DE Upper

Speed Bench
9x3x70kg

Skulls from dead
5x50kg
3x45kg
4x45kg

DB BP
3x5x30kg

DB Seated Press
3x5x20kg

DB Rows
8x50

Tricep pressdown
10x5 plates
2x8x6 plates

Rev cable curl
2x8

Waiter walks
6x18kg

13

ME Lower

SQ
3x60kg
3x100kg
3x120kg
3x130kg
3x140kg
3x150kg
1x160kg
1x170kg
2x0x175kg

Deficit deadlift
5x60kg
5x100kg
5x120kg
5x130kg
4x140kg

GM
5x60kg
5x80kg
5x100kg
5x110kg
5x120kg

Poor man GHR
3x8

HLR
2x8

Pallof press
2x10s

14

ME Upper

BP
3x60kg
3x80kg
3x90kg
3x100kg
1x110kg
2x0x120kg
1x115kg

Floor Press
5x100kg
5x110kg
3x120kg
0x130kg

Hammer DB Press
8x20kg
5x26kg
2x5x32kg

Tate press
5x10kg
3x5x16kg

Neutral pull-ups
3x20kg
3x25kg
3x30kg
3x35kg
3x40kg

Iso holds
2x10sx40kg

15

DE Lower

Speed SQ
6x2x85kg

Speed DL
6x1x120kg

Poor man GHR
4x6

Pullthroughs
4x10

16

DE Upper

Speed BP 3 grips
9x3x60+8c

JM Press
2x8x50kg
1x5x55kg
1x5x60kg

Tate press
3x5x16kg1x4x18kg

Tricep pressdown
2x10

Plate Front raises
10x20kg
2x8x30kg

Face pulls
3x8

Chins
3x20kg
3x3x40kg

DB Rows
10x50

Bicep curl
2x8x48kg

Hammer curl
10x20kg
2x8x24kg

17

ME Lower

SQ
5x60kg
5x100kg
5x120kg
3x140kg
2x150kg
1x160kg
1x170kg
0x180kg

Rack DL
5x60kg
5x100kg
5x140kg
3x180kg
3x200kg
1x210kg
1x220kg
1x230kg

GM
5x60kg
5x100kg
5x110kg
5x120kg

GHR
4x8

HLR
2x8

Still no 180kg.

I think I am going to give up on the Anabolic Diet and go back to what worked for me in the past.

18

9/08 ME Upper

BP
5x60kg
5x80kg
5x90kg
3x100kg
1x110kg
0x120kg
1x115kg
0x120kg

Board Press
5x100kg
3x110kg
3x120kg
2x130kg

Tate press
3x5x16kg

Hammer DB BP
10x16kg
10x18kg
8x20kg

Tricep Pressdown
3x10

Pullups
3x10kg
3x15kg
3x20kg
3x25kg

Bicep curl
3x8x48kg

19

11/08 DE Lower

Speed SQ
6x2x93kg

Speed DL
6x1x120kg

Walking Lunges
2x30mx60kg

Power shrug
3x8x130kg

DB Swings
10x20kg
2x10x16kg

Abs

20

12/08 DE Upper

A Speed BP
9x3x65kg

B1 Dips
3x20kg
3x30kg
3x40kg
3x45kg
3x50kg
2x55kg
1x60kg

B2 Chins
7x8

C1 DB extensions
10x16kg
10x18kg
4x20kg

C2 DB Bicep curl
10x20kg
10x22kg
4x28kg