Westside Barbell Log

Training Training Logs
21

ME Lower

Box SQ
5x60
5x100
3x120
3x130
2x140
1x150
1x160
0x170

Deficit DL
5x100kg
5x120kg
5x130kg
5x140kg
5x150kg

GM
5x60kg
5x100kg
5x110kg
5x120kg
5x130kg

Leg press
8x120kg
8x160kg
8x200kg
8x240kg

HLR
2x8

Stalling on the squat… any tips?!

22

ME Upper

BP
5x60kg
5x80kg
5x90kg
3x100kg
3x105kg
3x110kg
2x110kg
2x5x90kg

Tate press
5x14kg
5x16kg
2x5x18kg
3x18kg

Dips
10x20kg
3x5x40kg

Hammer DB BP
3x8x20kg

DB Rows
6x28kg
3x10x50kg

Hammer curl
3x8x40kg

23

DE Lower

Speed SQ
6x2x102kg

Speed DL
6x120kg

Walking lunges + sprints
4x30mx60g + 30m

Pullthroughs
4x8x?

Ab work

24

DE Upper

Speed Bench (3 grips)
9x3x70kg

Close grip BP
5x70kg
5x5x80kg

Rollover DB extensions
5x20kg
2x4x20kg

Tricep pressdown
2x12x20kg

Flies
10x10kg
8x12kg
6x14kg

Neutral pullups
4x6x20kg

Hammer curl
13x20kg
10x24kg
6x28kg

25

ME LOWER

SQ
5x60kg
5x100kg
5x120kg
5x130kg
5x140kg
3x3x155kg (91%)

Rack DL
5x160kg
3x3x200kg

Low pullthroughs
3x8x40kg

26

ME UPPER

Floor Press
5x60kg
5x100kg
3x110kg
1x113kg
1x115kg
1x120kg
1x123kg

Low pin press
5x100kg
2x120kg

High pin press
1x120kg
5x100kg
1x120kg

Tate press
5x16kg
5x18kg
3x4x20kg

Tricep pressdown
12x20kg
Fx20-15-10-5kg

Hammer curl
10x40kg
3x5x60kg

Rev curl
5x30kg
2x5x40kg

HLR + plank rows
3x5 + 3x8x18kg

27

DE LOWER

Speed Box SQ
10x2x85kg

Speed DL
10x1x120kg

GM
5x100kg
4x5x110kg

Walking lunges + sprints
4x30mx60kg + 30m

Power shrugs
4x8x120kg

DB Rows
10x50kg

28

DE Upper

Speed Bench (3 grips)
9x3x60kg

Close Grip BP
4x5x80kg
5x85kg

Skullcrushers
5x30kg
5x40kg
5x50kg
5x60kg

Barbell Front raises
3x8x30kg

Bent over rows
5x60kg
5x80kg
3x5x90kg

29

ME Lower

Box SQ
5x60kg
5x100kg
5x120kg
2x3x140kg
5x2x150kg

Deficit DL
5x60kg
5x100kg
5x140kg
5x160kg

Single Leg Press
5x80kg
2x5x120kg
3x5x140kg

Front SQ
3x10x60kg

30

ME Upper

BP
10x60kg
10x80kg
5x90kg
3x100kg
4x2x110kg
2x1x115kg

Hammer DB Press
5x30kg
4x5x32kg

Tricep pressdown
2x8x30kg
2x8x40kg

DB Rows
3x10x50kg

Barbell Hammer curl
5x60kg
5x4x70kg

31

DE Upper

Speed bench
9x3x40kg + 48kg chains

Close grip BP
2x5x60kg + 48kg chains
2x4x65kg + 48kg chains

Tate press
5x20kg
7x20kg
3x24kg
2x5x24kg

Chins, bicep curls & abs