5(4)3(2)1...Go.

Sangre

Thursday, 19 February - Repetition Upper Body

A1) Max Rep Push-ups

BWx30,15,12 (90s)

B1) Lat Pulldown

47 x12,12,12,10

B2) Scarecrows

2kg DB x4x10

C1) L Raise

4kg x12,12,12,10

D1) Behind Neck BB Shrug

62.5kg x3x10

D2) DB Curl

14kg x8,8,5

E1) Fat Grip Hold

60kg x3 x10s

Sangre

Lunch time session.

Friday, 21 February: Max Effort Lower Body

Deadlift
165kgx4
140kgx6

Reverse Lunge
70kg x 10,10,12

GHR - onto step
BWx10,6,8

Ab Circuit
3x10 1:30 rest in between

Thoughts
Don't think I'll be in a fit state to exercise on Sunday so squeezed deadlifts in today and will go again tomorrow morning. Gym wasn't as busy as I thought it would be at lunch time which is good for future reference. Deadlifts were fine. Bit of back pump in warm-up sets but work sets were fine. Plan is to keep adding weight until I can only do 3 reps and then I'll test and change to squats.

Reverse lunges are still awful. Lay down on the floor for a while after last set.

Sangre

Saturday, 22 February - Max Effort Upper Body

A1) Bench Press
97.5kgx4(+1f)
90kgx6 (all tainted with spotter assistance)

B1) Chin-up

BW x17,10 (180s rest)

C1) Seated Chest Supported Row

72.5kgx12,12,10,10

C2) Black Band pull apart

4x10

D1) BB Shrug

20kg plates x 12,12,12,20

E1) Seated Incline DB Curl

10kg x15,12,12

Thoughts

Much better today with bench. Nearly failed on one rep last week due to bad setup. Nearly failed on last set again, saved my lowest hooks. I think I've got everything out of max reps chins so will look to change them up.

Alf Veedersane

Sangre wrote: »

A1) Bench Press
90kgx6 (all tainted with spotter assistance)

Not the first phrase the sentence in bold has appeared. Poor spotters jumping in too soon?

Sangre

Alf Veedersane wrote: »

Not the first phrase the sentence in bold has appeared. Poor spotters jumping in too soon?

Ha, well spotted. Actually just copied the workout from an earlier session to save time typing. Didn't use any spotters for that sessions so untainted thankfully! Don't trust any of them. Its not a case of jumping in too early, they never even let go of the bar.

Sangre

Wednesday AM, 26 February: Dynamic Lower Body

Box Jump

Red + Green Box - c. 8x3 30s

Bulgarian Split Squat - front foot elevated

18kg DB - 10, 10, 10

Pull through

Plate 41 - 12,12,20

DB side Bend
24kg x15,15,14


Thoughts
I always go into this session thinking it will be one of the easier session and I'm always wiped by the end. It doesn't look like much but it really takes it out of me.
I widen my stance on pull-throughs slightly and found the movement a bit smoother, ropes weren't getting caught on short/leg.

Alf Veedersane

How long would the dynamic session take?

Max session as well while you're at it?

Sangre

If I'm not sluggish and/or lazy like I was this morning, probably 45 minutes including light dynamic warm-up.

You couldn't pay me to do the max effort session after that. Split squats and reverse lunges on same day? The thought makes me feel nauseated.

Alf Veedersane

Sangre wrote: »

If I'm not sluggish and/or lazy like I was this morning, probably 45 minutes including light dynamic warm-up.

You couldn't pay me to do the max effort session after that. Split squats and reverse lunges on same day? The thought makes me feel nauseated.

Jesus no.

I just meant how long to do the max effort sessions. I'm not a sadist.

Sangre

Ah right. An hour at most probably. If I was squatting though I'd personally take longer with stretching/warm-up. The upper body ones are probably the longest due to higher volume.

Sangre

Thursday evening, 27 February
A1) Max Rep Push-ups
BWx 27,16,10 (90s)

B1) Lat Pulldown
47 x12,12,12,8

B2) Seated DB Power Cleans
6kg DB x4x8

C1) DB Military Press
10kg x10,10,8

D1) Behind Neck BB Shrug
70kg x8,8,6

D2) DB Curl
14kg x8,8,6

E1) Fat Grip Hold
30kg 2x60s holds

Thoughts
Starting to plateau on a few of my exercises now and getting slightly bored of them. I am going to do heavy deadlift and bench this weekend and then test the following week. After that I'll completely change exercises.

Weight

This morning – 83.5kg

kevpants

You seem to do a single set of 5 reps on max effort days. Is that prescribed as part of the current WS4SBS4DS4 programming?

It doesn't really seem like Westside at all any more!

Sangre

It prescribes a max effort set of 3-5 reps. As far as I can tell that has been prescribed from the outset though?

Sangre

Saturday - Max Effort Lower Body


Deadlift

170kgx4 (Rep PR)

Reverse Lunge


72.5kg x 10,10,11

GHR

BWx10,10,6

Ab Circuit

3x10 1:15 rest in between

Chin-up
20kgx1
25kgx1
30kgx1


Thoughts

Solid day. Hip flexors have felt very tight last few days and couldn't quite loosen them up before deadlifting so my position didn't feel 100% but still solid day at the office.

Also decided to try a few heavy chins for fun. Was an inch off 35kg and should get it on a non-deadlift day.

Deadlift video is below.

https://www.youtube.com/watch?v=edtVYiSxc4U

Sangre

Saturday, 22 February - Max Effort Upper Body

A1) Bench Press

100kgx3,2,2 (rep PR)

B1) Chin-up

BW x15,10 (180s rest)

C1) Seated Chest Supported Row

72.5kgx12,12,10,8

C2) Black Band pull apart

4x10

D1) DB Shrug

22kg DBx 12,12,12,16

EZ Curl


Bar + 20kg x10,10,9

Thoughts

Didn't give it a 100% today if I'm being honest with myself. Hopefully exercise mix-up going forward will liven things up.

Sangre

Sangre wrote: »

Measurements:
Waist: 33"
Chest (widest point): 40" (must redo in mirror)
Hips: 40" (thats a serious arse)

I'm seriously low risk on the wasit/hip ratio chart thanks to my booty.

Weight in some light clothes: 85kg (too high).

Might do thighs/hips later.

As I said, I'm back in the office now, so I'm going to seriously clean up my diet and start back into some lifting. Fair bit softer than I'm used but I think I'll lose an inch or so easy enough.

Edit:
Also thought I might as well put these down, not sure how much my break will affect these. Short to medium-term goals:

Squat: 1.5BW (Had this before break but never tried it - managed few kgs under it for 3 reps)
Deadlift: 2BW (probably was 10-15kg off this before break)
Bench: 100kg (about 7.5kg off this before break)

Just quoting this for reference later as I'm going to do a tape measure tonight hopefully.

kevpants

Sangre wrote: »

It prescribes a max effort set of 3-5 reps. As far as I can tell that has been prescribed from the outset though?

Maybe, I never really read into much of these Westside variations, I did Westside for about a year but it was more traditional Westside.

The one you're doing is the de Franco one right?

Sangre

kevpants wrote: »

Maybe, I never really read into much of these Westside variations, I did Westside for about a year but it was more traditional Westside.

The one you're doing is the de Franco one right?

Yes; WS4SB3 to be exact.

I originally started Westside to get back into training after a break of 2-3 months due to emigration. Before that I was doing my own thing. I was skeptical if it would add much to the main lifts given the rep range but I've been pleasantely surprised so far. I think all the accessory work I wouldn't normally incorporate as much has definitely helped i.e. unilateral leg work for deadlift and upper back work for bench.

Sangre

Sangre wrote: »

Measurements:
Waist: 33"
Chest (widest point): 40" (must redo in mirror)
Hips: 40" (thats a serious arse)

Waist: 32"
Chest (widest point): 42"
Hips: 41"
Arms: 13"
Legs: 24"

03/03/14

Sangre

Tuesday PM, 4 March Dynamic Lower Body


Box Jump

Red + Green Box (+2 mats) - c. 8x3 30s

Bulgarian Split Squat - front foot elevated

18kg DB - 10, 10, 12

Pull through

Plate 43 - 12,12,20

DB side Bend

24kg x15,15,15

Hanging Leg Raise
3x5

Leg Curl
Plate 35 x15,15,12

Thoughts
Hips flexors have been feeling very tight for last few days. Did quite a bit of static stretching afterwards and left adductor and right piriformois were really tight. Will continue to try and work on these.

Weight hasn't been going up like it should, turns out I miscalculated my training day requirements. Will sort that our for rest of March. Then I'll look to trim in April and May as I've a holiday at end of May. Took some snaps today for future reference.

Sangre

Wednesday morning, 5 March: Upper Body Repitition

A1) Max Rep StrictPush-ups
BWx 25,12,10 (90s)

B1) Lat Pulldown
47 x12,12,12,11

B2) Seated DB Power Cleans

4kg DB x4x10

C1) DB Military Press
8kg x4x10

D1) Behind Neck BB Shrug
67.5kg x8,8,7

D2) DB Curl
14kg x3x8

E1) Fat Grip Hold
30kg 2x60s holds

Weight
82.1kg

Thoughts
Seem to have lost weight in the last week; not good. Need to hit calories hard with target of c.4k on training days.

Sangre

Thursday- Max Effort Lower Body


Deadlift

160kgx1
180kgx1
190xf (so bloody close; video below)
190xf

Reverse Lunge


75kg x 10,10,10

GHR

BWx3x10

Ab Circuit

3x10 1:15 rest in between

Stretching

Thoughts
Very frustrating with the deadlift as it would have been a 2.5kg PR but couldn't just lock it out; I'd say I was an inch away. I wasn't quite as close with second attempt but it was above the knees anyway. In the past I used to fail deadlifts off the ground so at least its progress that they're failing at lockout and something I can work on. Will look to incorporate more glute and posterior chain movement.

Video

https://www.youtube.com/watch?v=f7AS2G8pxEw

Sangre

Still can't believe I missed that deadlift ffs; at least it wasn't the uglist max rep failure. Going to replaced deadlift with squats for rest of month. I don't think I've squatted in at least 6 months at this stage.

Alf Veedersane

So, so close...

Sangre

Saturday, 8 March- Max Effort Upper Body

A1) Bench Press
100kgx1
105kgx1
110gkx 1 (PR)

B1) Neutral Grip Chin-up
BW +5kg x2x10(180s rest)

C1) Seated Chest Supported Row
72.5kgx12,12,10,8

C2) Black Band pull apart
4x10

D1) DB Shrug
75kg 10,10,10,8

E) EZ Curl

Bar + 20kg x10,10,11

Sangre

Been to gym four times this week but have been way too much in work to log (e.g. 2 am). Off to Paris for Ireland game this weekend #beergains

Alf Veedersane

Sangre wrote: »

Off to Paris for Ireland game this weekend #beergains

Go fúck yourself, you jammy baxtard :-)

Sangre

Haven't trained in nearly a week. I need to get it together. I have been pretty wrecked the last few days but that is absolutely certainly due to bad diet.

Sangre

Twinged my hamstring/adductor this morning warming up for box jumps so gave lower body a miss and just stretched. Will try again this evening (less box jumps). Hams/adductors had been very tight this week due to bad DOMS.