Long time lurker and no-time contributor, I’ve decided to keep a log of my training. I’ve learned a lot from this website (A lot of good, and a little bad) about lifting and I’m excited to try to contribute a small part to this website.
As the title implies, I’m giving Westside a go. I’ve been lifting a few years and feel that I’m ready to apply the westside principles.
Here are some stats:
Current morning BW: 182 lbs
Best lifts:
Bench press = 290x1
Front Squat = 315x2
Back Squat (PL style)= 410x1
Deadlift = 485x1
Chin-up = BW+100x1
I did a late summer cut where I made it down to 7% BF 165 lbs(at least according to my novice caliper skills).
I have a lot to work on to get to where I’d like to be. For now I just want to get stronger and more explosive, and be lean.
Thanks Evolv! What’s the title of your log? I’d like to check it out
Max-effort Lower Body:
Conventional Deadlifts:
Worked Up to 455x1,1,3 (touch and go), 1
Barbell Bulgarian Split Squats:
135x6,6,6 (form was terrible, kept losing balance and wasn’t able to feel it in the quads like I wanted, will use less weight next time)
straight-back good mornings:
135x12,12,15 (I was formerly doing this with an exaggerated rounded-back technique. It felt good on my lower-back muscles but I think it has been the cause of some lower spine joint pain. I’m beginning to think that direct lower back work isn’t good for me. This is good, I’m learning)
hanging leg raises:
straight legs+5lb dumbellx6,6,6,BWx8 (All reps with good form, paused in bottom to eliminate momentum)
Decline (jumped in with somebody needing a spotter, went heavier than I should have but it was fun)
135x10,185x6,205x6, 225x3
Dips
BWx25,18,12
Reverse-Grip HS press
2 sets
Curls
Pushdowns
Notes: Tons of volume because I jumped in with a kid at the gym. It was my last day at that gym before moving back home from my internship so it was more for the camaraderie than for the workout
315x1, 335x1 (10 lb PR, Great depth), 315x1, 275x3
Barbell Bulgarian Splits Squats:
95x5,105x5,115x5,125x5
Good mornings:
Worked up to 165x12
Notes:
Wasn’t feeling the best but still put in a productive workout. If I were smart (which I’m apparently not) I would have rested the recommended 72 hrs post speed workout and done this Saturday morning. I see a 2xBW front squat in my near future.
notes: Great Workout. Floor press is a weak lift compared to my flat bench so I felt really good about moving that weight. Tri’s are getting stronger. Good things coming
High-bar Oly squats
45x10
135x5
185x3
225x3
275x3
295x1(add belt)
315x1
335x1
365x1 (PR for high-bar, left some in the tank as I’m still getting adjusted to lifting in the early AM, setting a lofty goal of 405 by March 12th (cutting season))
315x3
275(remove belt)x5
bulgarian split squats
95x5,105x5,115x5,125x5,135x5 (these are improving nicely. I’d like to reach Ben Bruno’s standards for these eventually)
45 degree hyperextensions
45x15,15,12,12
hanging straight leg raises:
+5lb dumbell at ankles : 5x5 reps
standing straight arm crunches (louie simmons style): 55lbx2x12reps
flat dumbbell press
50x15 (done for power)
60x12 (done for power)
80x10,7
Superset:
tricep pushdowns
seated dumbell power cleans
super set:
chest-supported rows
lateral raises
Notes: I did rear-delt flies by feel in between all sets of pressing. Still having some shoulder pain but it is getting better. Not enough to hinder progress. I plan to take some training videos soon…
