Can someone critique my Westside Barbell log?

[DALLASxBROWN]

I'm halfway through week 2 (DE Squat, to be exact). Everything that is labeled "xxxx" is unsure of. I have to a chest-supported row only on Monday and Friday, as well as a cambered-bar, and a lat pulldown, which I will be using on Friday during and after my ME Lower.
Let me know what you think.

Thanks a lot!


WESTSIDE BARBELL:

WEEK 1:
DE BENCH (WAVE 1):
3 x 3 @ 125 against doubled-up mini’s, 5 x 3 @ 115 against doubled-up mini’s
DB Rollbacks: 3 x 12 @ 25 w/ mini
Fat Bar Chin-Ups: 2 x 8, 1 x 5

DE SQUAT (WAVE 1):
12 x 2 @ 150
DB Romanian deadlifts: 5 x 12 @ 15
Pull-Down Abs: 3 x 15 @ 145, 1 x 15 @ 165, 1 x 15 @ 185

ME UPPER:
Floor Press: Worked up to 1RM @ 240, missed @ 245
Close-Grip Bench: 2 x 12 @ 135, 1 x 8 @ 135 (shoulders started to hurt)
Chuck-V Pulldowns: 3 x 15 @ 135, 145, 155; respectively

ME LOWER:
Box Squat: Worked up to 1RM @ 245 w/ choked Jumpstretch Blue Bands, missed @ 275
45-degree Back Raises: 5 x 15 @ bodyweight
Pull-Down Abs: 3 x 15 @ 60
4-Way Neck Machine: 3 x 45 (15 front, and 15 each side) @ 100

WEEK 2:
DE BENCH (WAVE 2):
8 x 3 @ 125 against doubled-up mini’s
DB Rollbacks: 5 x 12 w/ mini
Face-Pulls: 5 x 12 w/ mini band
DB Zottman Curls: 3 x 8 @ 30

DE SQUAT (WAVE 2):
12 x 2 @ 165
Speed pulls against 1 mini band: 6 x 1 @ 135
DB Romanian Deadlifts: 3 x 12 @ 30
(supersetted) Straight Back Raises: 1 x 12, 2 x 12 w/ mini band
Full Hanging Leg Raises: 2 x 10, 1 x 6, 1 x 15 (bent knee)

ME UPPER:
2-Board Press: Worked up to a 1RM @ xxx
BB Extensions: 3 x xxx @ xxx
Weighted Chin-Ups: 2 x failure @ xxx
DB Side-Raises: 3 x 10 @ xxx

ME LOWER:
Squat Variation: xxxxxxxx
Need help with a good supplemental movement that does not include GHR or Reverse Hyper
45-Degree Back Raise: 4-5 x 12-15 against Purple Light Band
Leg Curls: 4-5 x 8-12 w/ mini-band
Pull-Down Abs: 3-5 x 12-15 @ xxx

WEEK 3:
DE BENCH (WAVE 3):
8 x 3 @ 135 against doubled-up mini’s
DB Rollbacks: 8 x 8 w/ 20-second rest @ xxx
Chest-Supported Rows: 3 x xxx @ xxx
Rear-Delt Flys: 3 x 10-12 @ xxx

DE SQUAT (WAVE 3):
10 x 2 @ 180
Maybe speed-pulls @ 155-175
Need help with a good supplemental movement that does not include GHR or Reverse Hyper
Straight Back Raises: 4 x 12-15 @ xxx (probably a mini-band with weight)
Full Hanging Leg-Raises: 4-5 x 10-15

ME UPPER:
Foam Press: Worked up to a 1RM @ xxx
BB Extensions: 3 x xxx @ xxx (heavier than week 2)
Weighted Chin-Ups: 2 x failure @ xxx
DB Side-Raises: 3 x 10 @ (heavier than week 2)

ME LOWER:
Squat Variation: xxxxxxxxx
Need help with a good supplemental movement that does not include GHR or Reverse Hyper
Pull-Throughs: 4-5 x 10-12 @ xxx
Leg Curls: 4-5 x 8-12 w/ mini-band
Pull-Down Abs: 3-5 x 12-15 @ xxx

WEEK 4:
DE BENCH (WAVE 1):
8 x 3 @ 125 against doubled-up mini’s
DB Press: 2 x 30seconds @ xxx
Chest-Supported Rows: 3 x xxx @ xxx
Rear-Delt Flys: 3 x 10-12 @ xxx

DE SQUAT (WAVE 1):
12 x 2 @ 150
Good mornings: 3-5 x 10-12 @ xxx
Accessory movement: xxx x @ xxx
Full Hanging Leg-Raises: 4-5 x 10-15

ME UPPER:
Bench variation: xxxxxxxxxx
3-Board Press: 2-3 x 5 @ xxx
Chuck-V Pulldowns: 4-5 x 12 @ xxx
One-Arm DB Press: 3 x 10

ME LOWER:
Squat Variation: xxxxxxxxxx
Need help with a good supplemental movement that does not include GHR or Reverse Hyper
Pull-Throughs: 4-5 x 10-12 @ xxx
Leg Curls: 4-5 x 8-12 w/ mini-band
Pull-Down Abs: 3-5 x 12-15 @ xxx

 

[borobulker]

On these ME days... You often state missed blah blah... Can you list your progression prior to the max lift/missed lift?

The reason I ask is that the former Westside lifter that is my mentor had always explained that a ME day should be a ME day, not a miss day. The more lifts you get in the better. When I started WSB, I typically would try to jump too far to set new PR's and I would miss out on a ton of workload. Now, when things start getting 'fishy', I increase by 5lb each set, almost never going to full failure.

Not saying your wrong, just giving my input.

Also - He always says that Louie suggested against waving your speed bench numbers... Just an FYI.

If you keep good enough notes on this, we will be able to really build your next waves in true WSB fashion, exploiting your weaknesses...

Check my log - I am running a WSB layout too... Here is a new, WSB only log of mine - http://www.usplabsdirect.com/forum/strength-game/3939-caseys-westside-log.html

Best of luck brother!

 

[DALLASxBROWN]

WEEK 1:
Floor Press:
2 x 10 @ 45
1 x 10 @ 95
1 x 5 @ 135, 155, 180, 205
1 x 3 @ 225
1 x 2 @ 235
1 x 1 @ 240
Miss @ 245

 

[borobulker]

WEEK 1:
Floor Press:
2 x 10 @ 45
1 x 10 @ 95
1 x 5 @ 135, 155, 180, 205
1 x 3 @ 225
1 x 2 @ 235
1 x 1 @ 240
Miss @ 245

I like, right on par for sure. I have even dropped back down and completed 95% lifts on ME days for a few more sets to maximize high % lifts completed.

 

[DALLASxBROWN]

And thank you for the log. I'll definitely be reading it!

 

[borobulker]

You were looking for a good supplementary move... Have you tried heavy DB/KB swings?

 

[rxp1997]

Need help with a good supplemental movement that does not include GHR or Reverse Hyper

try barbell thrusts or glute bridges

http://articles.elitefts.com/powerlifting-articles/five-new-powerlifting-assistance-exercises/

i just added the glute bridges on a smith machine, it helped to balance the weight.

 

[borobulker]

try barbell thrusts or glute bridges

http://articles.elitefts.com/powerlifting-articles/five-new-powerlifting-assistance-exercises/

i just added the glute bridges on a smith machine, it helped to balance the weight.

I have yet to try those... You like them?

 

[rxp1997]

I have yet to try those... You like them?

not sure so far, its been only two weeks, did them as an alternative to reverse hypers. I get a great glute contraction, bit not much on the hammies, but too early to tell if there is any carry over. I had wanted to do the barbell thrusts instead, as it seems a more complete movement, but I just couldnt get the right leverage, even with just 135lbs. (hmm, maybe I'll try the barbell thrust on the smith...)

 

[brownstown89]

you all prolly know this but....

45 degree back extentions with a couple 45s and extra plates for low reps hits the hams and glutes and lower back really hard.... if the lat pulldown attachment has two handles you can put the clips together make it one handle pull it to the bottom and do heavy ass pull throughs... Pin good mornings. and rack pulls with a slight bend in ur knee shin height hit the hams pretty good..

also if ur doing RAW westside once u hit a Max you should try dropping the weight and doin 3 x 4 4 x 3 or 3 x 5 with preplin sp? chart.... I got a bad ass workout routine for raw westside from matt reynolds ive used it like 5 weeks now and no overtraining thats about it hope some of this helped

 

[borobulker]

not sure so far, its been only two weeks, did them as an alternative to reverse hypers. I get a great glute contraction, bit not much on the hammies, but too early to tell if there is any carry over. I had wanted to do the barbell thrusts instead, as it seems a more complete movement, but I just couldnt get the right leverage, even with just 135lbs. (hmm, maybe I'll try the barbell thrust on the smith...)

Keep us updated.

 

[borobulker]

you all prolly know this but....

45 degree back extentions with a couple 45s and extra plates for low reps hits the hams and glutes and lower back really hard.... if the lat pulldown attachment has two handles you can put the clips together make it one handle pull it to the bottom and do heavy ass pull throughs... Pin good mornings. and rack pulls with a slight bend in ur knee shin height hit the hams pretty good..

Zercher GMs are crazy too...

also if ur doing RAW westside once u hit a Max you should try dropping the weight and doin 3 x 4 4 x 3 or 3 x 5 with preplin sp? chart.... I got a bad ass workout routine for raw westside from matt reynolds ive used it like 5 weeks now and no overtraining thats about it hope some of this helped

I would be interested in seeing this...

 

[brownstown89]

Zercher GMs are crazy too...



I would be interested in seeing this...

http://www.bodybuilding.net/powerlifting/how-to-increase-your-raw-bench-2943.html

i dont know if I need permission to post it but if i do mods can delete it but there u go take a look let me know what you think

 

[borobulker]

http://www.bodybuilding.net/powerlifting/how-to-increase-your-raw-bench-2943.html

i dont know if I need permission to post it but if i do mods can delete it but there u go take a look let me know what you think

thanks

 

[brownstown89]

thanks

welcome bro... i used a rotation of
2 weeks fat bar floor press
1 week db to 3 rep max
1 week 3 board
2 week clsoe grip
1 week 3 board (this will be next wednesday)
2 week heavy singles

and followed his assistance work...and i max close gripped 270 yesterday. which is a 10 pound pr of my best max, but i havent hit anywhere close to 260 since a full calandar year ago so im pumped!

 

[borobulker]

welcome bro... i used a rotation of
2 weeks fat bar floor press
1 week db to 3 rep max
1 week 3 board
2 week clsoe grip
1 week 3 board (this will be next wednesday)
2 week heavy singles

and followed his assistance work...and i max close gripped 270 yesterday. which is a 10 pound pr of my best max, but i havent hit anywhere close to 260 since a full calandar year ago so im pumped!

Great work! Congrats!