Westside for skinny backstards III

Al_Fernz

I'm going to do DeFranco's WS4SB3 for 8 weeks. I plan on cycling my lifts in week 4. If anybody has any advice or tips I would be more than happy to hear from them.

Day 1: 25/3/2008
ME Upper:

Bench Press:
Bar x12, 60kg x12, 65kgx10, 70kg x8, 75kg x4, 77.5 x3, 83.5 x3 (heavily spotted)

Chin up:
BW x20, +10kg x12, x8

Seated Row/Face-pull superset - L13 x15/L6 x6, L13 x14/L5 x12, L13 x14/L5 x 10, L13 x13/L5 x10

DB Shrug:
26kg 'bells x15, x15, x15, x15

Barbell Curl:
40kg x12, x12, x6, x8

Random thoughts:
Good workout. Too heavy on the bench for the last set and and then on the chins. The row face-pull superset is brutal. Next time I'm going to go for slightly higher weight and less reps. I much prefer BB shrugs so I'm going to change to these.

Al_Fernz

Day 2: 26/3/2008

Kickboxing - 1hr 15mins
Meh, OK. Can't spar because I sprained my hand a few weeks ago. It was good to stretch though.

Al_Fernz

Day 3: 27/3/2008

No Kickboxing - so I trained a little at home. DE leg stuff. Looking at the Westside template I think I might have to skip this workout. I do lots of volume training for the legs in kickboxing so I would say this would compensate.

Warm-up
5mins mobility drills
20 shadow blitzs (working the angles)
20 reverse blitzs
10 roundhouses - each leg.
20 double roundhouses stretching in for the second kick - each leg
10 hook kick - each leg
10 jump spinning back kicks to the body - each leg
10 jump spinning back kicks to the head - each leg

Bulgarian split squats
25kg 'bells x12, x12, x12, x12 - each leg

Lying leg curl
20kg x15
30kg x12, x12, x12

Ab circuit x3 http://www.youtube.com/watch?v=izDf0MCR2DU

Thoughts:
Easy stuff. Had to do leg curls - I really wish I had access to a Glute-Ham Raise or somewhere to do hypers.

Al_Fernz

Day 4: Rep upper body
DB Bench
22kg 'bells x20
26kg x15
28kg x11
26kg x14,14

Lat pull-down/ Seated DB powerclean superset
L12 x 12/ 8kg bells x12
L13 x12/ 20lb bells x12
L13 x12/ 20lb bells x12
L13 x12/ 20lb bells x12

DB Press
45lb bells x7,x8,x8
40lb x9

BB Shrug/BB Curl superset
95kg x10/40kg x10
95kg x10/40kg x10
95kg x10/40kg x10

Reverse Curl/Tri Kickback superset
30kg x12/25lbs x12
30kg x12/25lbs x12
30kg x12/25lbs x12

Thoughts. Supersets + Lots of volume = red pumped up man. Bring on ME leg day!

siochain

Al_Fernz wrote: »

Day 3: 27/3/2008

No Kickboxing - so I trained a little at home. DE leg stuff. Looking at the Westside template I think I might have to skip this workout. I do lots of volume training for the legs in kickboxing so I would say this would compensate.

Hi Al, I find the same problem with KB, my legs are usually so tired or stiff after KB it leaves team burnt out for a gym weight session. Any competitions coming up? I find them a great motivator.

Keep up the good work and have a great week training.

Al_Fernz

Day 5: 31/3/08

Squat:
40kg x15
60kg x12
80kg x8
95kg x6, x6
100kg x4
105kg x3
110kg x3

Reverse Lunge
52kg x16(i.e 8 each leg), x16, x20, x20

Hyperextensions
15kg 4x12

Hanging Leg Raises
4x15

Mightn't look like a lot but quite a hard session. Loved it though.

Al_Fernz

siochain wrote: »

Hi Al, I find the same problem with KB, my legs are usually so tired or stiff after KB it leaves team burnt out for a gym weight session. Any competitions coming up? I find them a great motivator.

Keep up the good work and have a great week training.

Yeah I find that too. Things that help are: RAM X and stretching after training. That said I've done quite a bit of training when I've been riddled with DOMS and found that after a warm-up I'm fine.

No comps in the near future. The WAKO eliminations are on today. I would have fought, but I sprained my hand about 2 weeks ago and want to get back to a decent level again. Hopefully, I'll be able to train 2/3 nights a week for the next 2 months and get back to a decent level in sparring.

siochain

yeah the RAM is good, but i just don't like all that sugar hitting the system, so I use one scope of RAM and one of unflavoured Whey Isolate.

good luck with the hand.

Al_Fernz

Day 6: 30/3/2008

Kickboxing 2 hours - good training session. Riddled with DOMS but it went when I warmed up. My legs are starting to feel it again now though.

Al_Fernz

Day 7: 1/4/2008
ME Upper:

Bench Press:
Bar x20, 60kg x12, 65kgx10, 70kg x6, 72.5kg x4, 75kg x4,x4, 77.5kg x3, 80kg x3

Chin up:
BW x22, x20

Seated Row/Face-pull superset - L13 x12/L6 x12, L14 x10/L7 x10, L14 x10/L7 x 10, L14 x12/L8 x11

BB Shrug:
60kg x15, 80kg x10, x10, x15

BB Curl
40kg x10, x10, x10, x10

Random thoughts:

Bench felt strong.
Up weight in Chins and Shrugs.
I like the Row face pull superset.

Al_Fernz

Day 8: 2/4/2008

Kickboxing - 2 hours.

Very hard training. Lots of volume on the legs so I'm counting this as my dynamic leg day. Sparred well - still need to get sharper tho!

Al_Fernz

Day 9: 4/4/08 Rep upper body
DB Bench
26kg 'bells x15, x15,x 12, x9

Lat pull-down/ Seated DB powerclean superset
L13 x12/ 20lb bells x12
L13 x12/ 20lb bells x12
L13 x12/ 20lb bells x12
L13 x12/ 20lb bells x12

DB Press
40lb 'bells x12, x10, x8, x9

BB Shrug/BB Curl superset
60kg x15/ 40kg x12
100kg x6/ 40kg x10
80kg x12/40kg x10

Reverse Curl/Tri Kickback superset
30kg x12/25lbs x12
30kg x12/25lbs x12
30kg x12/25lbs x12

Al_Fernz

Day 10: 5/4/08

Squat:
60kg x12
70kg x12
80kg x10
95kg x6, x6
100kg x4
103.5kg x3
106kg x2

Reverse Lunge
52kg x20(i.e 10 each leg), x20, x20, x20

Hyperextensions
15kg 4x12

Hanging Leg Raises
4x15

Al_Fernz

Day 11: 7/4/08

Kickboxing - 2 hours.

Technique focused so not a hard session. Enjoyed it though and it should carry me through nicely to ME upper tonight.

Al_Fernz

Day 12: 8/4/2008
ME Upper:

Bench Press:
Bar x20, 60kg x12, 65kgx10, 70kg x6, 75kg x4, 77.5kg x3, 80kg x3

Chin up:
BW+10lbs x20, x16

Seated Row/Face-pull superset - L13 x12/L7 x12, L14 x12/L7 x12, L14 x12/L7 x 12, L14 x12/L8 x12

BB Shrug:
70kg x15, 90kg x15, x15, x15

BB Curl
40kg x12, x12
42.5kg x10, x6


Random thoughts:
Very quick session. Almost felt guilty for leaving the gym so early.

Next time - more sets benching;
higher weight for shrugs;
Ab circuit at the end.

Arsenal1986

Good stuff so far man just a quick note regarding your ME work
Ur currently doin
Bench Press:
Bar x20, 60kg x12, 65kgx10, 70kg x6, 72.5kg x4, 75kg x4,x4, 77.5kg x3, 80kg x3

your warm up sets contain way too much volume when ur going for a max. Ur using up energy in those warm up sets that ull need for a max. Leave the volume to ur rep days. something like this would be better when going for 3 at 80

bar x 10 60 x 5 70 x 3 75 x 1 80 x 3 then hopefully 85 x 3 then if u wanted to get more volume in could go back do 2 sets of 3 at 77.5 or something

jus thought id say it cause i was doing the same an when i started warming up properly put 5 kilos on my me days striaght away

Al_Fernz

Arsenal1986 wrote: »

Good stuff so far man just a quick note regarding your ME work
Ur currently doin
Bench Press:
Bar x20, 60kg x12, 65kgx10, 70kg x6, 72.5kg x4, 75kg x4,x4, 77.5kg x3, 80kg x3

your warm up sets contain way too much volume when ur going for a max. Ur using up energy in those warm up sets that ull need for a max. Leave the volume to ur rep days. something like this would be better when going for 3 at 80

bar x 10 60 x 5 70 x 3 75 x 1 80 x 3 then hopefully 85 x 3 then if u wanted to get more volume in could go back do 2 sets of 3 at 77.5 or something

jus thought id say it cause i was doing the same an when i started warming up properly put 5 kilos on my me days striaght away

Thanks a lot man. I'm definitely going to try that next week. I'd have to admit that I'm a bit of a headless chicken when it comes to the ME stuff - I like to blast out for as much reps as possible.

Would you advise I take the same approach with the ME leg day? Or does what I'm doing look OK??

Can't wait for ME day next week!

Arsenal1986

what ur doin now:
Squat:
60kg x12
70kg x12
80kg x10
95kg x6, x6
100kg x4
103.5kg x3
106kg x2

looks grand cept what id do is similarily to the bench eg bar x 10 60 x 5 70 x 3 80 x 3 90 x 2 100 x 1 then go for ur 106 x 3 or 110 or whatever. Then id do the other sets eg your 95 x 6 100 x 4 etc. that way ur getting volume in but its not affecting ur max!

Al_Fernz

Arsenal1986 wrote: »

that way ur getting volume in but its not affecting ur max!

Good call

Arsenal1986

seein as ur not doin the dynamic effort day maybe could throw in some of the DE stuff at end of ur leg workout something like box jumps might help with explosiveness for kickboxing too?

Al_Fernz

Arsenal1986 wrote: »

seein as ur not doin the dynamic effort day maybe could throw in some of the DE stuff at end of ur leg workout something like box jumps might help with explosiveness for kickboxing too?

Did some box jumps in training last night as it happens!

Day 13 9/4/2008

Kickboxing 2 hrs - Circuit training, stretching, padwork and about 45mins sparring

Al_Fernz

Day 14 11/4/2008

Max Rep Upper:

DB Bench: 26kg DBs x15, x14, x12, x14
Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x12/x12)
DB MP: 40lbs 4x12
BB Shrug/BB Curl SS: 100kg/40kg 3x(x12/x10)
Rev Curl/Tri kickbacks SS: 32.5kg/25lb DB 3x(x12/x10)

Bad session. Had a bit of a cold and still didnt feel right. However at the end of it I was happy that I got through it. Defo going to increase some of these lifts next week.

Al_Fernz

Day 15: 12/3/08

ME Lower:

Squat:
Bar x12
60kg x8
80kg x5
90kg x5
95kg x3
100kg x3
105kg x3
114kg x3
93kg (3x6)

Reverse Lunge
52kg 2x20(i.e 10 each leg)
60kg 2x16

Hyperextensions
15kg 4x12

Hanging Leg Raises
4x15

Liked this one. Squat was strong and very deep. Lifting less in my warm ups definitely helped. Cheers for that Arsenal1986!

Al_Fernz

Day 16: 14/4/08

Kickboxing - 2 hours

Al_Fernz

Day 17: 15/4/2008
ME Upper:

Bench Press:
Bar x12,
50kg x10,
60kg x8,
65kgx5,
70kg x5,
75kg x3,
77.5kg x3,
80kg x3,
82.5kg x3

Chin up:
BW+5kg x20, x14

Seated Row/Face-pull superset - L14 x12/L9 x11, L14 x12/L9 x10, L14 x10/L9 x 10, L14 x12/L9 x12

BB Shrug:
60kg x15,
100kg x5, x5
110kg x5
90kg x15

BB Curl
40kg x12,
42.5kg x10, x6, x8

Random thoughts:

Progress on bench - back of the net! Had a spotter for the last two reps but I didn't need him.

Rest of the session - meh

Al_Fernz

Day 18: 16/4/08

Kickboxing - 2 hours

Al_Fernz

Day 19: 17/4/08

Kickboxing - 2 hours 15 mins

Al_Fernz

Day 20 18/4/2008

Max Rep Upper:

DB Bench: 26kg DBs x15, x15, x15, x14
Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x10/x12)
DB MP: 45lbs 4x8
BB Shrug/BB Curl SS: 100kg/40kg 3x(x12/x10)

Tough workout. I met a mate I hadn't seen in a while and I chatted so that had a negative effect on the session. Need to up the DB press.

Al_Fernz

Day 21: 19/4/08

ME Lower:

Squat:
Bar x12
60kg x8
84kg x5
92kg x5
97kg x3
102kg x3
107kg x3
110kg x3
116kg x3
93kg (3x6)

Reverse Lunge
60kg 3x16, 1x14(i.e 8 each leg)

Hyperextensions
15kg 4x15

Hanging Leg Raises
4x15


Good workout. Added 2kg onto my squat. Spotter reakons I still had another rep in me at 116kg. Hopefully, I'll break 120 before the end of the program. The rest of the workout was fine. I was pretty shattered from the squats though.

Al_Fernz

Day 22: 21/4/08

Kickboxing - 2hrs

Very technique focused session. Nothing too heavy.

BossArky

What weight / height / age are you? Couldn't see it in your log.