Westside the best side

[Mr.Muscle]

hi all :)

been lifting weights on and off for around 2 and a half years now. only been actually powerlifting a few months.

maxes at the moment are:

Bench: 105kg
Squat: 205kg
Deadlift: 185kg

very poor unfortunately, particularly bench. although im quite pleased with the squat. :)

current bodyweight is around 200-205lbs

the programme im following is westside inspired.

Mon: ME Bench day
Tue: Off
Wed: ME Squat/Deadlift Day
Thu: Off
Fri: DE Bench day
Sat: Off
Sun: DE Squat/Deadlift Day


MAX EFFORT (ME) BENCH DAY:

Bench Press: Using the bench press or a variation
of it, work from a triple to a single.
dont stick with the same variation every week,
change frequently to avoid over-training.

Bicep Work: Any form of core strength bicep work
such as barbell curls, hammer curls, etc.
choose 2 exercises, for 3 sets x 5-10 reps each.

Tricep Work: Any form of core strength tricep
work such as dips, any variation of extensions, etc.
choose two exercises, for 2-3 sets x 5-10 reps
on the first exercise and 2 sets x 5-10 reps on
the second exercise for a total of 5 sets

Pushdowns/any variation:

1 set x 5-10 reps

Forearm Work:

Wrist Curls: 2-3 sets x 6-12 reps
Reverse Wrist Curls: 2-3 sets x 6-12 reps


MAX EFFORT (ME) SQUAT/DEADLIFT DAY:

Squat/deadlift/good morning - Using one of these
exercises or a variation of them, work from a
triple to a single.
dont stick with the same variation every week,
change frequently to avoid over-training.

Lower back work - Choose from Hyper Extensions,
Stiff-Legged Deadlifts (SLDL's), Half Deadlifts,
Cable Pulls, or Good Mornings (only use good
mornings if not done as max effort exercise)
2 sets x 5-10 reps
(weighted if need be to stay within rep range)

Quad Work:
Reverse Hack Squats,Leg Press/or/Pause Squats:
2 sets x 5-10 reps

Lat Work:
Rows/any variation, 3 x 5-10 reps
Pullups/Pulldowns, 2 x 5-10 reps

Hamstring Work
Lying Leg Curls:
3 sets x 5-10 rep

Abdominal Work: any form of rectus abdominus work:
3 sets x 5-10 reps


DYNAMIC EFFORT (DE) BENCH DAY:

Speed Bench Press: 8 sets x 3 reps @ about
50-60% of max.

Shoulder Work:
Shoulder Press: 3 sets x 5-10 reps
Lateral Raise: 3 sets x 8-10 reps


DYNAMIC EFFORT (DE) SQUAT/DEADLIFT DAY:

Box Squats/or/Speed Squats:
8 sets x 3 reps @ about 45-60% of max/fast,explosive.

Speed Deadlifts:
8 sets x 3 reps @ about 45-60% of max/fast,explosive.

Shrugs:
3 sets x 8-10 reps

Calve Work:
Leg Press Calve Raise: 3 x 12 reps
Seated Calve Raise: 3 x 12 reps

Abdominal Work: external oblique training
(any variation, side bends, russian twists, ect)
3 x 8-10 reps

[Ben "tricky" Burgess]

good luck with it mate. Nice sq.

[Mr.Muscle]

7-01-07 DE BENCH DAY

went along with "powerhouse" for this one.

Speed Bench: 65kg x 3 reps x 8 sets with 45sec rest b/w sets (around 60% of max)

Shoulder Work-
Barbell Shoulder Press: 3 sets x 60kg x 10 reps
2 sets x 12.5kg x 12 reps
Tricep Work-
Lying Extensions: 3 sets x 40kg x 8 reps
Pushdowns: 2 sets x 50kg x 8 reps

Lat Work-
Barbell Rows: 3 x 120kg x 10 reps
Pullups: 2 x bw x 12 reps

Forearm/Grip Work- 6 sets total

Abdominal Work-
Weighted Sit-ups: 2 sets x 10 reps + 10kg weight plate
Russian Twists: 2 sets x 12 reps + 10kg weight plate

[Mr.Muscle]

8-01-07 ME Bench Day

ME Exercise- Incline Dumbbell Bench Press:

45kg (80kg total)

1 set x 5 reps
1 set x 3 reps

Tricep Work-

Close-Grip Bench:

90kg

1 set x 6 reps
1 set x 6 reps

Lying Extensions:

40kg

2 x 8 reps

Rope Pushdowns:

2 x 30kg x 12 reps

Forearm Work-

Wrist Curls:

38kg

3 x 12 reps

Reverse Wrist Curls:

20kg

3 x 12 reps

[Mr.Muscle]

10-01-07 ME Squat/Deadlift Day:

ME Exercise: Low Box Squats:

not including warmups

1 x 145kg (319.67lbs) x 4 reps
1 x 165kg (363.76lbs) x 2 reps
1 x 165kg (363.76lbs) x 1 rep

Hamstring Work:

Lying Leg Curls: will switch to glute-ham raise eventually

3 x 40kg (88.18lbs) x 8 reps

Low Back Work:

Good Mornings:

1 x 85kg (187.39lbs) x 5 reps
1 x 110kg (242.51lbs) x 3 reps
1 x 110kg (242.51lbs) x 3 reps
(probably went a bit too heavy on these)

Calve Work:

Leg Press Calve Raise:

200kg (440.92lbs) x 2 sets x 20 reps

Seated Calve Raise:

40kg (88.18lbs) x 2 sets x 20 reps (went much too light on these)

Abdominal Work:

'Lat Pulldown' Cable Crunches:

4 x 45kg (99.21lbs) x 6 reps

Bicep Work: (should have done this on monday)

E-z Bar Curls:

3 x 50kg (110.23lbs) x 12 reps

Hammer Curls:

22.5kg (49.6lbs) DB's x 2 sets x 12 reps

[any1uno]

Nice looking log here. Keep up the great work.

[Ben "tricky" Burgess]

will switch to glute ham raise
do you have one in your gym then? Wish i did :(

[Mr.Muscle]

do you have one in your gym then? Wish i did :(

not as such. was planning on anchoring my feet under something, and performing it that way. maybe it wont work as well as the proper version, but ill see how it goes :)

12-01-07 DE BENCH DAY:

SPEED BENCH PRESS:

8 SETS X 60KG X 3 REPS @ 50-60% OF MAX
WITH 45 SECONDS OF REST B/W SETS

BARBELL ROWS:

1 X 100KG X 10 REPS
1 X 125KG X 5 REPS

LAT PULLDOWNS:

1 X 90KG X 3 REPS
1 X 90KG X 3 REPS

DUMBBELL SHOULDER PRESS:

1 X 30KG each (60kg total) x 10 reps
1 x 35kg each (70kg total) x 3 reps (assisted)
1 X 30KG each (60kg total) x 8 reps

LATERAL RAISES: (SIDE)

1 X 15.5kg each hand (31kg total) x 12 reps

BARBELL SHRUGS:

1 X 135KG X 12 REPS
1 X 145KG X 10 REPS
1 X 175KG X 8 REPS

[Mr.Muscle]

17-01-07 ME Squat/Deadlift Day

ME Movement- Medium Height Box Squats:
1 x 145kg (319.67lbs) x 5
1 x 165kg (363.76lbs) x 3
1 x 175kg (385.81lbs) x 3
1 x 185kg (407.86lbs) x 1

Dimel Deadlifts:
3 x 100kg (220.46lbs) x 12 reps (fast)

Good Mornings:
3 x 50kg (110.23lbs) x 12 reps (went for feel this week, still pretty drained from monday)

Lat Pulldown Crunches: 3 x 45kg (99.21lbs) x 8 reps
-superset with-
Hanging Leg Raises: 3 x 8 reps

Grip/Forearm Work: various movements, from grippers, to plate holds.

[Mr.Muscle]

19-01-07 DE Bench Day

Speed Bench-
8 x 65kg (143.3lbs) x 3 with 55% of max, 45 seconds of rest b/w sets

Shoulder work-

Barbell Push Press-
1 x 80kg (176.37lbs) x 4

Seated Dumbbell Shoulder Press-
1 x 30kg (66.14lbs) each x 10 reps
1 x 30kg (66.14lbs) each x 8 reps

Lat work-

Pulldowns- close grip, palms facing inwards
1 x 75kg (165.35lbs) x 10
1 x 82.5kg (181.88lbs) x 6
1 x 90kg (198.42lbs) x 6

Tricep work-

Lying E-Z Bar Extensions-
1 x 30kg (66.14lbs) x 15
2 x 30kg (66.14lbs) x 12
1 x 30kg (66.14lbs) x 10
45 second rest b/w sets

[Mr.Muscle]

21-01-07 DE Squat/Deadlift Day

Box Squats-
8 x 110kg (242.51lbs) x 2 with 55%(?) of max
45 seconds of rest between sets

Speed Deadlifts-
6 x 110kg (242.51lbs) x 1 with 55-60%(?) of max
45 seconds of rest between sets

Barbell Shrugs-
1 x 155kg (341.72lbs) x 12 reps
1 x 155kg (341.72lbs) x 12 reps
1 x 185kg (407.86lbs) x 8 reps
1 x 100kg (220.46lbs)x 20 reps

Lying Leg Curls-
2 x 40kg (88.18lbs) x 10 reps
1 x 30kg (66.14lbs) x 12 reps

Lat Pulldown Crunches-
2 x 45kg (99.21lbs) x 8 reps
-superset with-
Decline Sit-Ups-
2 x 8 reps

Dumbbell Side Bends-
1 x 35kg (77.16lbs) x 12 reps
1 x 40kg (88.18lbs) x 12 reps

[Mr.Muscle]

22-01-07 ME Bench Day



ME Exercise- Decline Barbell Bench Press-
2 x 40kg (88 lbs) x 12 (warmup sets)
1 x 80kg (176lbs) x 12
1 x 90kg (198lbs) x 8
1 x 100kg(220lbs) x 3

Lat work- Barbell Rows-
1 x bar (20kg) (40lbs) x 12 (warmup set)
2 x 60kg (132lbs) x 12 (warmup sets)
1 x 100kg (220lbs) x 10
1 x 120kg (264lbs) x 8
1 x 130kg (286lbs) x 5

Tricep work- Seated Dumbbell Extensions
1 x 40kg (88lbs) x 8
1 x 40kg (88lbs) x 6
1 x 40kg (88lbs) x 4

Bicep work- Barbell Curls
2 x 50kg (110lbs) x 12
Dumbbell Hammer Curls-
2 x 22.5kg (49.5lbs) x 12

Forearm work-
Wrist Curls-
3 x 38kg (83.6lbs) x 12
Reverse Wrist Curls-
3 x 20kg (44lbs) x 12

[Mr.Muscle]

24-01-07 ME Squat-Deadlift Day-



Medium Height Box Squats-
2 x bar (20kg/44lbs) x 10
1 x 60kg (132lbs) x 10
1 x 100kg (220lbs) x 10
1 x 145kg (319lbs) x 3
1 x 165kg (363lbs) x 2
1 x 185kg (407lbs) x 1
1 x 225kg (495lbs) x Hold
to get used to holding heavier weights


Rack Pulls- Middle of knee cap
1 x 60kg (132lbs) x 1
1 x 100kg (220lbs) x 1
1 x 145kg (319lbs) x 1
1 x 165kg (363lbs) x 1
1 x 175kg (385lbs) x 1
1 x 180kg (396lbs) x 1

Been following this for 3 weeks now. great program. designed it myself.
good old westside template:


ME Movements should be changed
every 1-3 weeks. Assistance work
just shy of failure. Deload
every 4th week. SQ = Squat
DL = Deadlift. GM = Good Morning
Lower Back/Leg work = depending
on Main ME movement. for speed work
follow a 50-55-60% 3 week phase,
when deloading, use 50%.

MONDAY: MAX EFFORT FOR BENCH PRESS-

A. ME Movement-Bench Press/Variant-1-3RM
B. Tricep Variant- 3x3-8
C. Horizontal Row Variant- 3x5-8
D. Curl Variant- 4x8-12 (pick 2)
E. Forearm/Grip work-

WEDNESDAY- MAX EFFORT FOR SQUAT/DEADLIFT-

A. ME Movement-SQ/DL/GM/Variant-1-3RM
B. Lower Back/Leg work Variant- 3x5-8
C. Hamstring/Glute Variant- 3 x 5-8
D. Abdominal Variant- 3x5-8
E. Calve work Variant- 4x10-12

FRIDAY- DE (SPEED) DAY FOR BENCH PRESS-

A. Speed Bench- 8x3 45secs b/w sets. fast
B. Shoulder Press Variant- 3x3-5
C. Tricep Variant(pick one)-4-6x10-15 fast
D. Vartical Pull Variant- 3x6-12
E. Forearm/Grip work-

SUNDAY- DE (SPEED) DAY FOR SQUAT/DEADLIFT-

A. Box Squats- 8x2 45secs b/w sets. fast
B. Speed Deads- 6x1 45secs b/w sets. fast
C. Shrugs- 3 x 10-15 as heavy as possible
D. Hamstring/Glute Variant- 3 x 10
E. Abdominal Variant- 3 x 8-12

[Mr.Muscle]

Flat Barbell Bench Press-
1 x bar(20kg/44lbs) x 20
1 x 60kg/132lbs x 10
1 x 80kg/176lbs x 5
1 x 90kg/198lbs x 3
1 x 110kg/242lbs x 3 PR
1 x 120kg/264lbs x 1 PR! (new max)

One-Arm Dumbbell Rows-
1 x 30kg/66lbs x 12
1 x 40kg/88lbs x 12
1 x 45kg/100lbs x 12
1 x 50kg/110lbs x 10
1 x 60kg/132lbs x 10
1 x 70kg/154lbs x 10 PR! (for reps)

Seated Dumbbell Extensions-
1 x 40kg/88lbs x 12 PR! (for reps)
1 x 45kg/100lbs x 10 PR!
1 x 50kg/110lbs x 4 PR!
1 x 35kg/77lbs x 12

E-Z Barbell Curls-
1 x 30kg/66lbs x 20 warmup
2 x 30kg/66lbs x 12, 5sec rest, 12 reps (rest-pause, for a change)
1 x 30kg/66lbs x 20
1 x 50kg/110lbs x 12

:mrgreen:

[Mr.Muscle]

ME LIFT- GOOD MORNINGS- (BENT LEGS, WIDE STANCE)-
1 X BAR (20KG/44lbs) X 12
1 X 55KG/121lbs X 10
1 X 65KG/143lbs X 10
1 X 85KG/187lbs X 8
1 X 95KG/209lbs X 5
1 X 105KG/231lbs X 3
1 X 125KG/275lbs X 3 PR
1 X 135KG/297lbs X 2 PR
1 X 145KG/319lbs X 1 PR
1 X 150KG/330lbs X 1 PR!

Leg Press- (One Leg)-
1 x 80kg/176lbs x 12 full rom
1 x 160kg/352lbs x 12 full rom
1 x 240kg/528lbs x 12 partial-ish
1 x 280kg/616lbs x 8 partial-ish

Leg Press Calve Raise-
3 x 280kg/616lbs x 12

Dumbbell Side Bends-
1 x 30kg/66lbs x 12
1 x 40kg/88lbs x 12
2 x 45kg/100lbs x 8

:mrgreen:

[Ben "tricky" Burgess]

good GM bud

[Mr.Muscle]

cheers mate

[Mr.Muscle]

14-02-07 ME Squat-Deadlift Day

GREAT session today!! :)

ME LIFT- Medium Hight Box Squats (slightly above parallel)
1 x bar (20kg/45lbs) x 10
2 x 65kg/143lbs x 10
1 x 105kg/231lbs x 5
1 x 145kg/319lbs x 5
1 x 185kg/408lbs x 3 PR (reps)
1 x 205kg/451lbs x 3 PR
1 x 215kg/473lbs x 2 PR
1 x 225kg/495lbs x 1 PR!
1 x 255kg/561lbs x 8sec hold (PR)


Pull Throughs- Light
1 x 30kg/66lbs x 5
1 x 45kg/100lbs x 5
1 x 52.5kg/115.5lbs x 5

[Mr.Muscle]

It was originally supposed to be a de-load this week, but i was
talked into doing a max effort session. im damn pleased i did,
as i got PR's on both box squats, and sumo deadlifts.
i just hope that, by not de-loading this week, that it wont
somehow affect the workouts to come so to speak.

Box Squats- (Slightly Above Parallel)-

1 x bar (20kg/45lbs) x 10
1 x 65kg/145lbs x 10
1 x 105kg/231lbs x 8
1 x 145kg/320lbs x 8
1 x 185kg/408lbs x 3
1 x 215kg/475lbs x 3
1 x 230kg/506lbs x 2 (PR!)
1 x 235kg/517lbs x 3 (PR!)(+10KG/22lbs)
1 x 255kg/561lbs x 12 second hold

Sumo Deadlifts- Barefoot-

1 x 145kg/320lbs x 1
1 x 185kg/408lbs x 1
1 x 205kg/451lbs x 0 (i broke it off the floor, but sadly i couldnt complete it.)
1 x 190kg/418lbs x 1 (PR!)(+5KG/22lbs)

Bloody good session all round. really pleased with PR's!
not to mention: i finally reached 1200!!

[POWER_HOUSE_69]

nice work mate. those squats are looking great!

:mrgreen:

[cuntos]

Your squatting looks very strong. Do you know how high your box is above parallel (or how high above the floor the top of the box is)? If it's close then 235x3 should translate into a ridiculously big full squat.

Any plans to compete? If so, when?

[Mr.Muscle]

cheers mate. the total box height is 13-14", so its pretty high, but for me personally this translates to: parallel/ to slightly above.

i most certainly do plan to compete, and i should be meeting with bulldog soon to train down genesis. he also says theres a nice little novice comp in september. so you never know, hopefully ill be competing then

[cuntos]

Excellent! In that case I'll probably see you at Genesis.

[Mr.Muscle]

Excellent! In that case I'll probably see you at Genesis.

for sure mate. would be good

:)

[Mr.Muscle]

04-03-07 DE (Dynamic Effort) Squat-Deadlift Day- De-Load Week-

Speed Box Squats- Parallel Box-
3 x 75kg/165lbs x 2 with 45secs rest b/w sets. explosive. (no idea what %)
3 x 205kg/451lbs x 2 with 45secs rest b/w sets. explosive. (just over 80%)

Heavy Holds (Similar to walkouts)-
1 x 255kg/561lbs x 12secs
1 x 305kg/671lbs x 10secs

Speed Deadlifts-
6 x 105kg/231lbs x 1 with 20secs rest b/w sets. explosive. (55%)

Lying Leg Curls-
1 x 40kg/90lbs x 6
1 x 45kg/100lbs x 5
1 x 50kg/110lbs x 3
1 x 55kg/121lbs x 3

pretty good session all round :)