Can someone critique my Westside Barbell log?

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    DALLASxBROWN's Avatar
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    Can someone critique my Westside Barbell log?


    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

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    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/s...tside-log.html

    Best of luck brother!
    \\ USPlabs Alpha Ginger //
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    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
    •   
       

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    Quote Originally Posted by DALLASxBROWN View Post
    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.
    \\ USPlabs Alpha Ginger //
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    And thank you for the log. I'll definitely be reading it!
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    You were looking for a good supplementary move... Have you tried heavy DB/KB swings?
    \\ USPlabs Alpha Ginger //
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    Quote Originally Posted by DALLASxBROWN View Post
    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/powerli...nce-exercises/

    i just added the glute bridges on a smith machine, it helped to balance the weight.
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    Quote Originally Posted by rxp1997 View Post
    try barbell thrusts or glute bridges

    http://articles.elitefts.com/powerli...nce-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?
    \\ USPlabs Alpha Ginger //
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    Quote Originally Posted by borobulker View Post
    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...)
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    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
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    Quote Originally Posted by rxp1997 View Post
    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.
    \\ USPlabs Alpha Ginger //
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    Quote Originally Posted by brownstown89 View Post
    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...

    Quote Originally Posted by brownstown89 View Post
    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...
    \\ USPlabs Alpha Ginger //
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    Quote Originally Posted by borobulker View Post
    Zercher GMs are crazy too...



    I would be interested in seeing this...


    http://www.bodybuilding.net/powerlif...ench-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
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    Quote Originally Posted by brownstown89 View Post
    http://www.bodybuilding.net/powerlif...ench-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
    \\ USPlabs Alpha Ginger //
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    Quote Originally Posted by borobulker View Post
    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!
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    Quote Originally Posted by brownstown89 View Post
    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!
    \\ USPlabs Alpha Ginger //
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