The Westlife Dynamic Effort Approach

POSSY

Tuesday August 6

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
205kg
210kg
220kg PR
There's the 5 plate monkey of my back. Delighted I did it belt-less as well Next stop 500lb. I think the change in workouts over the past week really helped.

Deficit Deadlifts
5 x 140kg

Rack Pulls
3 x 100kg
3 x 140kg
3 x 160kg
180kg
200kg
220kg
240kg
250kg

Seated Plate Loaded Overhead Press
8 x 40kg
8 x 80kg
5 x 120kg
5 x 140kg
3 x 3 x 160kg

Barbell Shrugs
12 x 60kg
3 x 8 x 100kg

Lat Pulldowns
5 x 15 x 110lbs

POSSY

Wednesday August 7

Bench
3 x 20kg
3 x 60kg
3 x 80kg
3 x 100kg
115kg
125kg
130kg
135kg
137.5kg
12 x 100kg
10 x 100kg
8 x 100kg
6 x 100kg

Narrow Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Chest Press
8 x 40kg
8 x 80kg
5 x 120kg
2 x 3 x 140kg
3 x 160kg

Dips
5 x 8 x BW

KB OH Tricep Extension
15 x 12kg
15 x 16kg
3 x 15 x 20kg

POSSY

Thursday August 8

Squat
3 x 20kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
===Belt On==
160kg
170kg
180kg
185kg PR
===Belt Off==
10 x 100kg
3 x 60kg
3 x 60kg + chains
3 x 80kg + chains
3 x 100kg + chains
2 x 3 x 120kg + chains

Lunges
8 each leg
8 + chains
3 x 8 + 2*chains

Prowler
Sprints on concrete with 40kg (vibration city on the uneven concrete!)

Chins
5 x 3 x BW

Good week for PRs! Hoping for a 140kg bench on saturday...time will tell

POSSY

Friday August 9

That didn't go well. Glutes felt shot to bits after squatting yesterday.

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
210kg x fail
===Belt On===
210kg
220kg x fail
220kg x fail
2 inch Deficit Deadlift: 3 x 140kg

Bored and sore so just did light bench work.

POSSY

Monday August 12

Going away for a short holiday on Wednesday morning so had to do a bench/deadlift session today.

Bench
3 x 20kg
3 x 40kg
3 x 60kg
3 x 85kg
3 x 105kg
115kg
125kg
132.5kg
137.5kg
140kg x fail, got it back up as far as the middle hook but just couldn't quite lock it out...may have got it with a spotter there...next time a PB... 3 plate monkey you will be mine.
12 x 100kg
9 x 100kg
6 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
210kg
220kg
222.5kg PB

Another PB achieved without a belt, maybe i'm thinking too much about the belt when wearing it?!

Plate Loaded Seated Over Head Press
5 x 40kg
5 x 80kg
5 x 120kg
5 x 140kg

Wide Grip Lat Pulldown
4 x 15 x 110lbs

Reg Grip Dips
3 x 8 x BW

Wide Grip Dips
3 x 5 x BW

Another new PB... nearly two... enjoying the workouts these days.

POSSY

Tuesday August 13

The bad news, I'm at 16 stone, the good news its a solid enough 16 stone... put about 8kg on since May but waist is the same. Want to get back down to 95kg... which means more 5k runs I guess.

Heading away on holidays tomorrow so decided to do a squat/deadlift/bench day. Why you ask? Because I'm a retard that can't follow my own advice.

Squat
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
2 x 3 x 140kg
===Belt On==
160kg
170kg
180kg...missed depth.
180kg
185kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
210kg x fail,,,unsurprising given a PB yesterday... again I'm a tard.

Bench
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
115kg
125kg
130kg...a real grinder, unsurprising given a PB attempt yesterday, again, retarded.

POSSY

Wednesday August 14
200 press ups + 1hr of swimming

Thursday August 15
200 press ups + 1hr of swimming

Friday August 16
200 press ups + hiking

Saturday August 17
200 press ups + 2.5 hours of rafting

POSSY

Tuesday August 20

Damn you holiday... today was hard!

Deadift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
200kg
210kg
200kg

Deficit Deadlift 2 inch
3 x 140kg
3 x 140kg + chains
150kg + chains
160kg + chains
170kg+ chains
180kg + chains

Lots of: farmer walks, tyre flips

Rack Pulls
3 x 60kg
3 x 100kg
3 x 140kg
180kg

Curls

POSSY

Wednesday August 21

Bench
3 x 3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
115kg
125kg
130kg
120kg

Lots of tricep and shoulder work.

POSSY

Thursday August 22

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
200kg
210kg
3 x 8 x 140kg
2 x 12 x 100kg

Barbell Shrugs
5 x 15 x 60kg

Seated Plate Loaded OHP
8 x 40kg
8 x 80kg
5 x 5 x 120kg

Lat Pulldown
15 x 130lbs
5 x 15 x 110lbs

Rear Delt
loooooooaddddds



Starting new job in a few weeks and birthdays coming up so have decided to start doing higher volume with lower weights for next while (or at least try to).

POSSY

Friday August 23

Bench
3 x 3 x 20kg
2 x 3 x 40kg
3 x 60kg
3 x 85kg
3 x 105kg
125kg
130kg
132.5kg
135kg
3 x 8 x 100kg
3 x 12 x 60kg

Narrow Grip Bench
5 x 12 x 60kg

Skull Crushers (on a slight incline)
15 x 15kg
15 x 20kg
15 x 25kg
3 x 15 x 30kg

Slight Incline Dumbbell Press
8 x 20kg
8 x 25kg
12 x 30kg
10 x 30kg
8 x 30kg

Slight Incline Dumbbell Pec Fly
5 x 15 x 12.5kg (each hand)... real slow and wide

Dips
5 x 8 x BW

Cable Crossover Pec Fly
15 x 12.5kg
4 x 15 x 17.5kg

Tricep Rope Pulldown
5 x 15 x 21.5kg... very slow and held out at the bottom.

POSSY

Saturday August 24


Had less than an hour so kept this one short.

Squat
8 x 20kg
3 x 3 x 20kg
2 x 3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
160kg
8 x 100kg

Low Box Squat
15 x 60kg
4 x 15 x 100kg

Incline Bench Press
12 x 60kg
4 x 12 x 80kg

Operation on Monday so out of the gym til Wednesday.

POSSY

Had a septoplasty and so much for my thoughts of just a few days off...been told 2 weeks until I can "do strenuous activity". Anyone have any advice on a routine to do over the next 2 weeks, even from next week on. Would lots of volume at up to 40% be okay?!

POSSY

So with a new job starting this Monday...and no more academic life of "Wednesday 11.30 a.m... may go to the gym for a workout now"... I've decided to shake things up... Decided that realistically, I can only commit to 4 days per week, I've decided to start my first proper set program... so... I've decided to throw myself into Smolov jr for 3 weeks and for all 3 lifts... will start this monday... may have to move days about and what not... also must look into joining a gym in town (Dublin)...living in IFSC and working off Baggot Street... preferably somewher that opens early (potential for a 6a.m. workout)... would love somewhere with a good free weights set up... don't care about cardio equipment.. if I do cardio theres outside to run!

POSSY

Wednesday Sep 4

First day back...didn't do anything too rough.

Bench
8 x 20kg
3 x 40kg
3 x 60kg
3 x 72.5kg
3 x 85kg
3 x 100kg
115kg
125kg
130kg
6 x 110kg
6 x 100kg
6 x 90kg
6 x 80kg
6 x 75kg

Close Grip Bench
8 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Seated Chest Press
8 x 40kg
8 x 80kg
3 x 6 x 120kg

Dips
5 x 5 x BW

Dumbbell Pec Fly
5 x 15 x 15kg(each hand)

POSSY

Thursday September 5

No where near where I was before the op but it feels so good to be back.


Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
180kg
190kg
3 x 8 x 140kg

Rack Pulls
3 x 140kg
3 x 180kg
200kg
220kg
240kg

Seated Plate Loaded OHP
8 x 40kg
5 x 80kg
3 x 5 x120kg

Shrugs
5 x 15 x 60kg

Barbell Bent Over Row
5 x 5 x 60kg

Lat Pulldown
15 x 50lbs
15 x 90lbs
15 x 110lbs
15 x 130lbs
15 x 150lbs

Back Extensions
5 x 15

POSSY

Friday Sep 6

Squat
8 x 20kg
8 x 40kg
5 x 60kg
5 x 80kg
5 x 100kg
3 x 3 x 120kg

Incline Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Calf Raises
Loaaaads

Bicep Curls
Loaaaaads

POSSY

Sunday Sep 8

Beginning Smolov Jr for bench and deadlift.

Bench
Warm up: 3 x 20/20/20/40/60/80
Working: 6 x 6 x 95kg

Close Grip Bench
3 x 60/80/100/100/100

Deadlift
Warm Up: 3 x 60/100/127.5
Working: 6 x 6 x 147.5kg

Dips
5 x 5 x BW

Cable Crossovers

POSSY

Sept 10

Bench
7 x 5 x 102.5kg

Deadlift
7 x 5 x 157.5kg

Plate Loaded Seated OHP
3 x 3 x 125kg

Lat Pulldowns
5 x 15 x 110llbs


September 11
Bench
8 x 4 x 107.5kg

Deadlift
8 x 4 x 167.5kg

Dips
5 x 5 x BW

I hate you Smolov.

POSSY

September 15

Bench
Warmups: 3 x 20,40,60,80,105kg
Working: 10 x 3 x 115kg

Deadlift
Warmup: 3 x 70,110,150kg
Working 10 x 3 x 177.5kg

Rack Pulls from Knee
3 x 70, 120, 160kg
200kg
220kg
240kg
250kg

Lat Pulldowns
3 x 15 x 35kg

POSSY

September 17

Bench
20 x 60kg
8 x 80kg
6 x 6 x 100kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 100kg

Deadlift
3 x 60kg
3 x 100kg
3 x 130kg
6 x 6 x 150kg

Plate Loaded Seated Overhead Press
8 x 40kg
8 x 80kg
5 x 120kg
3 x 3 x 140kg

Lat Pulldowns
5 x 15 x 110-150lbs

POSSY

September 19

Bench
15 x60kg
8 x 90kg
7 x 5 x 105kg

Close Grip
8 x 60kg
6 x 80kg
3 x 100kg

Deadlift
5 x 40kg,80kg,120kg
7 x 5 x 160kg

Rack Pulls
120kg
160kg
180kg
200kg
===Belt On===
220kg
240kg
260kg

Plate Loaded Seated Overhead Press
8 x 40kg
8 x 80kg
5 x 120kg
5 x 140kg
3 x 150kg

Lat Pulldowns
5 x 12 x 130lbs

Dips
5 x 8 x BW

POSSY

September 23

Bench
3 x 20,40,60,80,100kg
10 x 3 x 117.5kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg
callous o hand opened up again so stopped lifting.

Seated Plate loaded Overhead Press
8 x 20kg
8 x 60kg
8 x 100kg
5 x 140kg
2 x 150kg
3 x 140kg
5 x 100kg
80kg to failure

POSSY

September 24

Bench
6 x 18, 38, 58, 78kg
6 x 6 x 103kg

Close Grip
3 x 58,78kg
3 x 3 x 98kg

Sled Leg Press
8 x 40, 80, 120, 160kg
5 x 200, 240
3 x 280, 320kg
2 x 360kg

Lat Pulldowns
5 x15

Dips
5 x 6 x BW

POSSY

Hecic past week,,,,finished smolov jr... back to normality.

October 3

Bench
5 x 8 x 100.5kg

Close grip
5 x 5 x 80.5kg

Dips
5 x5 x bw

pec flys

tricep push downs

POSSY

Oct 4

First day squatting in 7ish weeks

Squat
3 x 3 x 140kg

Incline Bench
3 x 8 x 80kg

Gym closed earlier than I expected.

POSSY

Oct 5

Lat Pulldowns (cable)

Lat pulldowns (plate loaded)

chest supported row

bent over row (reverse grip)

shrugs

5 x 15 for each with lightish weight

Pullups
3 x 3 x BW

Oct 7

Bench
3 x 3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
110kg
120kg
130kg
140kg ...PR
3 x 8 x 100kg

Narrow Grip Bench
8 x 60kg
5 x 80kg
3 x 3 x 100kg

Dips
5 x to failure

Pec Fly
5 x 15 x 17.5kg dumbbells

Tricep Triangle Cable Pushdowns

POSSY

Oct 8

Squats
Warmups 20/40/70/90kg
Working 5 x 110kg, 3 x120kg, 3 x 130kg, 3 x 140kg, belt on 150kg, 160kg, 170kg, belt off 6 x 110kg.

Leg Press
8 x 80kg
8 x 160kg
5 x 240kg
5 x 280kg
3 x 3 x 320kg
350kg

Calf Raises (on press)
25 x 40kg
25 x 80kg
3 x 25 x 120kg

Incline Dumbbell Press
4 x 8 x 35kg dumbbells.

POSSY

Oct 12

Bench
15 x 20, 8 x 40, 5 x 50, 5 x 60, 3 x 70, 3 x 80, 3 x 90, 3 x 100, 110, 117.5, 122.5, 130, 135, 3 x 120kg

Close Grip Bench
8 x 60kg, 5 x 70, 5 x 80, 5 x 5 x 90kg

Dips
5 x 5 x BW

Cable Crossovers
5 x lots

Tricep Pulldowns
5 x lots

POSSY

Oct 13

3 x 6 working sets for:
chest supported row : 50kg
seated plate loaded shoulder press: 100kg
plate loaded pulldown: 100kg
bent over row on barbell: 80kg


3 x 15 working sets for:
shrugs: 80kg
lat pulldowns: 60kg

deadlift
up to 3 x 1 x 180kg