Westside for a Medium Guy (w/ Vids+Pics)

Training Training Logs
41

Saturday: DE deadlift day

Snatches against mini bands
worked up to 95x3

Sumo DL:
135x5
225x5
275x3
315x3
335x3
365x3
365x3
385x3
405x3,3
365x3,3

GHR
BWx8,8,8

Chin-ups (really shot for MMC and TUT)
BWx5,6,10,10,8,then did a 30 sec negative which felt fantastic on the biceps

HS high rows: did 5-6 sets, again focusing on MMC and TUT

KB swings: 70x4x25

notes: I’ll attach one of my last sets with 365 on the sumo, which felt really good this day.

42

Here’s a video of a failed PR attempt on the Front Squat (340lbs):

43

Try again:

44

again:

45

Friday: RE Deadlift day

Sumo:
135x5
185x5
225x5
315x5
365x5
405x5,5 (add belt),5,5

GHR:
BWx5,6,6

sled pushing (20 yds there, 20 back)
in plates: 5,6,7,8

KB swings:
70lbx30,30,30,30

notes: goal was 5x5 with 405 on sumo, though 4x5 is great for me considering I’m a conventional puller. All DL reps were from a deadstop, no TnG. I’m planning to max out on these next week and hope to get 455-470. I used straps on everything today, as I plan to do weighted pull-ups with my brother tomorrow morning.

46

Man, been slacking in the log department but training has been great lately. BW is staying near 180, sometimes below sometimes over, depending on food intake.

Highlights for the week:
Monday: CGBP= 265x1
Tuesday: Front Squat: 6 sets of 1 with 315, also did some ‘anderson’ style front squats and plan to do them against mini’s for my main movement next week
Friday: got the 100’s for 7 on flat DB BP

Today: ME DL

Sumo pulls:
135x5
185x3
225x3
275x3
315x3
365x1
405x1 (add straps and belt)
425x1 (PR, never maxed in Sumo before)
455x1 (PR)
465x1 (PR, grinder but no hitching).
425x4 (rep PR)

Front squat:
135x5
185x3
225x5
245x5
(add belt) 275x5

chest support rows
worked up to 3 plates for 6 perfect form reps, then did a drop set: 3 platesx6, 2 platesx7, 1 platex10

Abs- 5 sets of straight-arm with the lat pulldown cable
preacher curls
KB swings, 70 lb DB for 3x40

notes: great workout. Was pretty happy to get 465 sumo. Will be switching to conventional for the next wave and hope to get that 500 pull at long last.

47

How is training going man?