Hanging out on the Westside

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  1. 4/12 Dead

    Deads
    135x5
    135x5
    225x3
    225x3
    315x3
    365x1
    405x1
    425x1
    455x1
    465x1 (PR)
    475x1 (PR)

    Standing Band Crunches/Unilateral Leg Press/Good Mornings
    15/360x10/135x10
    15/360x10/135x10
    15/360x10/135x10
    15/360x10/135x10

    Fan-fraking-tastic session. Took my time to really set up and adjust today while warming-up on deads. The bar I was using had a different amount of slack to it and had a bit of different feel as a result. It wasn't a deadlift bar, though, so I couldn't use the whip to help my numbers. I honestly felt as though I could have done a bit more, but a 20# PR was enough to call it a day.
    M.Ed. Ex Phys



  2. Nice work man.
    It is not the kind of car you drive. It is whether you can flip it.
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  3. Great log. Keep it up

  4. In for your comeback! Welcome back! Get get get it!

  5. Quote Originally Posted by Rodja View Post
    Exercise Physiology. The two main paths for this are S&C and clinical ex phys. I love S&C, but it's a very small market. Physical Therapy, however, is a growing market with a higher chance for success.
    You picked S&C im assuming?
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  6. Quote Originally Posted by SweetLou321 View Post
    You picked S&C im assuming?
    Yes, but it's going to have to be more of a hobby. It will always be one of my great passions, but I'm going towards physical therapy now.
    M.Ed. Ex Phys


  7. Nice routine Rodja. Im doing a westside variation at the moment , and have done this routine in the past. Its a mix of both westside and bodybuilding. Its a really nice mix of the 2. If you want, i can post it and you and others can see it.

  8. Quote Originally Posted by msucurt View Post
    Nice routine Rodja. Im doing a westside variation at the moment , and have done this routine in the past. Its a mix of both westside and bodybuilding. Its a really nice mix of the 2. If you want, i can post it and you and others can see it.

    Yeah, it's always good to get a different opinion/variation.
    M.Ed. Ex Phys


  9. note: I cut the volume down a bit when running this (i.e. ME squat variant i do 2x5 instead of 4x5). Its very easy to adjust the volume if your recovery isnt great. I just cut a set out here and there where i feel its needed.

    Day 1
    - ME Day - upper

    ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
    weighted chinup 4 x 5-6
    basic press variant - 3 x 5-6
    Pendlay row - 4 x 5-6
    lying extensions - 2 x 10-15 (rotate angles every 2-3 weeks)
    laterals - 2 x 10-15

    Recommended ME press variants = CGBP, RGBP, MedGBP, Low Incline BP (rotate every 1-3 weeks)
    Recommended basic press variants = any angle DB press, any ME press variant, overhead presses - use this to cover "weak spots" in upper body "push" muscles, rotate as needed

    Day 3 - ME Day - lower
    ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
    ME Squat variant - 4 x 5
    reverse hypers - 3 x 8-12
    ghetto GHR - 3 x 8-12
    laterals - 2 x 10-15

    ME GM/pulls = concentric GM, seated GM, DL from floor, rack pull, platform pull (rotate every 1-3 weeks)
    Recommended ME squat variants = front squat, ATG, SSB, sumo, heels-touching, box squats (rotate as needed to keep knees happy)

    Day 5 - RE Day - upper

    RE main press - 3 x 8
    BTN pullup - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range)
    RE press variant - 3 x 8
    Yates rows - 4 x 8-12 (pauses at gut)
    1-arm BB curls - 2 x 10-12
    laterals - 2 x 10-15

    Recommended RE Main Press - flat bench (YES!! THE KING!), decl DB, incl DB, flat DB, weighted dips (rotate as needed)
    RE press variant - any RE main press, any basic press variant - use to improve weak points and maintain "forward progress" in training

    Day 7 - RE Day - lower
    RE squat - 5 x 8
    RE GM/pull - 4 x 10
    reverse hypers - 3 x 8-12
    ghetto GHR - 3 x 8-12
    laterals - 2 x 10-15

    RE squat - any ME squat variation, *20-rep squats can be used here as well, but reduce # of sets
    RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite

    if you decide to use chains or especially bands for the various exercises for accomodating resistance, you will almost definitely NEED to reduce sets. If you need additional triceps work, you can add chains or bands to your bar presses as well. Chains/bands during squats will maintain direct tension on the quads throughout the range of motion.

    Specific adaptations to each day:

    ME Day - press = The ME exercise is a press that hits all 3 of the "push" muscle groups in the upper body (pecs, front delts and tris'). Maxing (even for a triple) with the basic "pectoral bench press" can give a lot of people problems, so the exercises selected are generally pretty easy on the shoulder joint overall. WS focuses heavily on triceps strength because they use bench shirts and want to get the highest bench possible. Since the average BB will not be using a shirt, the primary supplementary exercise will be a pectoral builder (and periodically an overhead press), although CGBP is an exercise of choice and is a triceps smoker.
    The "basic press variant" can be any of the ME exercises, or a DB exercise of whichever angle makes you happy. Periodically, rotate in an overhead press here for supplementary work, especially if you feel your delts need more work.
    Lat work includes a close grip chinup and a wide grip row, alternated with the presses. If you are in good enough shape to perform these exercises in an alternating (or supersetting) set fashion, then more power to you.

    You finish the day with the best single-joint triceps exercise in existence (Rotate angle of the bench every few weeks to keep elbows happy) for higher reps (keeps the elbows happier) and cable laterals, which are done every day for 2 sets of 10+ reps. I experimented with this, and with all the heavy pressing and pulling, direct deltoid work ends up being unnecessary, with the exception of the lateral head. The cable reduces the drain on recovery and allows for a pretty direct stimulation.

    ME Day - Lower - start off with a pull or a GM, both of which are very easily adapted for a max effort triple. This also ensures that a good emphasis is given to hamstrings and posterior chain, which are weak on damn near EVERYBODY. Next up is a squat variant, pick your poison, keep your knees happy. Reverse hypers and ghetto GHR finish off the posterior chain and hammies with "lighter" higher rep work as compared to the heavy pull or GM you started off with and, of course, the cable laterals for delts.

    DE Days - these are changed to "RE days", which are essentially high rep days. I include the flat BP with higher reps, lower weight on press day, which shouldn't put anybody's shoulder into a coma, but really, you modify this to suit your needs. If you want to do inclines or whatever, then go for it. I won't be offended. Lat work includes a wide grip pullup and a close grip row. 20-rep squats can be included on the DE lower body day, but I wouldn't recommend doing 5 sets of them. Hammie-specific exercise is next, then of course, reverse hypers and GHR.

    Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine. Place your knees onto a movable flat bench, and using bodyweight (or weight, if you're a stud), lower yourself under control until you are parallel to the ground, then pull yourself back up. Layne Norton (aka str8flexed) has a nice video or two demonstrating this exercise. If you have a "real" GHR bench, then use that one if you like. Reverse hypers are done with the reverse hyper machine. If you don't have one, use a 45-degree hyper or a basic hyper, if that's all you have. Try to focus on your hamstrings here. Plate-heel pulls are a concentric-only exercise where you sit with your leg extended and use the heel of your foot to pull a plate toward you. Nice way to help hammies, no negative means low drain on recovery.

  10. Sounds similar to what Joey Smith wrote for EFS.
    M.Ed. Ex Phys


  11. 4/13 Bench

    Bench
    Barx10
    Barx10
    135x8
    138x8
    185x5
    225x3
    245x1
    275x0
    275x1

    Floor Press
    225x5
    225x5
    225x5

    Pin Press
    225x5
    245x5
    275x1

    Lat Pulldowns/Rope Pressdowns
    180x12/60x15
    200x12/60x15
    220x12/65x15
    220x12/65x10

    A disappointing session and provides me with enough to tell me that I need to shift gears on my approach to my bench training. I need to really devote some time to the DE as I have never extensively done it and it'll help with overall time spent benching. My bench numbers make absolutely no sense to me other than just technical deficiencies. A slight adjustment to the template shall be coming next week.
    M.Ed. Ex Phys


  12. I would like to see that if you have a link. I did a google search, but came up empty

    Quote Originally Posted by Rodja View Post
    Sounds similar to what Joey Smith wrote for EFS.

  13. My bench have come along way with technique work and de work personally.

  14. Quote Originally Posted by msucurt View Post
    I would like to see that if you have a link. I did a google search, but came up empty
    I'm coming up empty right now, too. I think it was Joey Smith, but it appears I'm wrong. I'll keep searching for it because it's now driving me nuts.
    M.Ed. Ex Phys


  15. Quote Originally Posted by Rodja

    I'm coming up empty right now, too. I think it was Joey Smith, but it appears I'm wrong. I'll keep searching for it because it's now driving me nuts.
    Please post that article. The workout routine looks very good.
    I'm jumping into a modified 5x5 now but the west side programming has always made me stronger.


    Nice work Rodja,
    Always love reading your training logs.
    RecoverBro ELITE

  16. 4/16 DE Lower

    Speed Pulls (sumo)
    275x3x10

    Good Mornings
    135x10
    185x10
    185x10
    185x10

    Uni LP/DB Side Bends
    360x10/90x10
    410x10/90x10
    450x10/90x10

    Hanging Leg Raises
    BWx10x3

    Decided to test out the adductor tonight and it went pretty well. My stance was more of a moderate stance than a Vogelpohl type stance. It took me a couple of warm-up sets to re-establish the technique as I've pulled sumo twice this year. Session went smoothly after I got going until I got home and had the nastiest hamstring cramp of my life, which made no sense to me. The session wasn't particularly taxing and I wasn't dehydrated, but the damn thing locked up. No soreness or anything like that today, though.
    M.Ed. Ex Phys


  17. 4/18 ME Upper

    Floor Press
    Barx10
    Barx10
    135x5
    135x5
    185x5
    225x3
    245x2
    255x1
    265x1
    275x1

    Bench
    135x3
    185x3
    225x8
    225x7

    JM Press
    185x12
    195x10
    195x9
    205x9

    Bent DB Rows
    120x10x3

    DB Shrugs/Side Laterals
    90x12/30x12
    100x12/35x12
    100x12/35x12-drop-20x12

    A bit of a shift from my proposed template. I'm trying out a conjugate ME with 5/3/1 as the supplemental lift for upper body. On the "1" week, it will be the ME and the supplemental lift will be rotated. Today felt good, though, as I tied my floor press PR and then felt "locked in" for my benching and really focused on my lats and leg drive. Another thing that I have changed is the actual structure of my template. I waas previously having my ME upper the day after doing deadlifts, which drained not only my CNS, but really reduced my leg drive.
    M.Ed. Ex Phys


  18. 4/19 ME Lower

    Traditional Deads

    135x5
    135x5
    225x3
    225x3
    315x3
    365x1
    405x1
    455x1
    475x1
    480x1 PR

    Reverse Hypers/Standing Crunches (Doubled mini/short monster mini)
    150x12/15
    170x10/15
    170x10/15
    190x10/15

    GHR
    BWx15
    BW+35x12
    BW+35x12
    BW+45x12
    M.Ed. Ex Phys


  19. 4/21 DE Upper + OHP

    DE Bench (short minis)
    135x3x9 (3 grips)

    OHP
    145x7
    135x10+5 (push-press)

    Lat Pulldowns/Pullaparts (light)
    220x12/15
    240x10/15
    240x10/15

    Pressdowns/DB Curls
    100x15/45x8
    110x12/45x8
    110x15/45x8

    Quick DE bench session with OHP added. I haven't done speed bench in awhile, especially with bands, so I made sure to warm up well before I moved onto the working sets. My main concern is to really work on my leg drive because it is inconsistent and I've been making a major effort to work that along with taking a day off between ME lower body and DE upper body.
    M.Ed. Ex Phys


  20. 4/23 DE Lower

    Speed Sumo (short mini)
    275x2x9

    Front Squats
    185x5x3

    Lying Leg Curls
    150x15x3

    Ab Wheel
    BWx10x3

    25 minutes cardio (elliptical)

    Felt really good going into today. Getting my ROM back in my thighs and focusing on doing hip mobility drills throughout the day to keep everything nice and loose. Tried a different approach to setting up my sumo pulls and it seems to give more power off of the floor, but I won't know for sure until I decide I'm ready to go ME on it, which won't be for awhile. My weight was up to 235 about 6 weeks ago, but I'm down to 217ish with my numbers just as high.
    M.Ed. Ex Phys


  21. 4/25 ME Bench

    2-Board Bench
    Barx8
    Barx8
    135x5
    135x5
    185x5
    205x3
    225x5 (added 2-board)
    245x3
    275x6
    295x3 PR

    Bench
    225x6
    245x3

    DB Rows
    145x10
    145x20 PR

    Lat Pulldowns/Rear Flys
    200x10/30x10
    200x10/30x10
    200x10/30x10

    First time that I've done 2-board in awhile and I did much better than I expected. I was hoping to get 275x3 and blew that out of the water. One thing that I'm going to need to do is to give my wrists some time to adapt to using weights that heavy on this frequent of a basis. I'll probably need some new wraps as well since my current ones are beat to hell and the stiffness has weakened over the past 18 months since I've had them.
    M.Ed. Ex Phys


  22. 4/27 ME Lower

    Suspended Sumo Good Mornings
    Barx5
    Barx5
    145x5
    145x5
    195x3
    215x3
    235x3
    255x1
    265x1
    275x1
    285x1
    295x1 PR

    Leg Press (total plates)
    12x12
    14x12
    16x12
    18x10

    Hypers/Standing Band Crunches (doubled mini, short monster)
    BW+90x12/12
    BW+135x12/12
    BW+135x12-drop-BW+45x12/12

    It's been awhile since I've done suspended GM and the first time that I've done them with a sumo stance. I'm trying to slowly condition my adductors to start reincorporating sumo deads back into my routine on a normal basis (probably every 3rd or 4th week). I've already noticed a huge difference in my back and hip health since I made these adjustments over the past couple of weeks.

    Also, I've been thinking about picking up some briefs to add into my training, but haven't looked into gear and don't really know where to begin.
    M.Ed. Ex Phys


  23. 4/29 DE Upper

    DE Bench (monster minis)
    135x2x9 (3 grips)

    OHP
    160x5
    140x12 PR

    Pullups/Facepulls
    BWx6/160x15
    BWx6/160x15
    BWx6/160x15
    BWx6/160x15

    Tate Press/DB Shrugs/Hammer Curls
    45x10/90x12/45x10
    45x10/95x12/45x10
    45x10/100x9/45x10

    It's kinda funny, but my first several attempts at Westside really sucked. My shoulders would get really irritated and my numbers would stall out. However, in retrospect, it was due to a lack of proper structure on my end. Now that I've been around and talked to more people about how they organize their waves, I feel like I am properly equipped this time. DE Bench felt really good and smooth and I made sure to pause at the bottom and really drive with my legs while pushing myself into the bench. It still has a long way to go, but my technique is getting better by the session.
    M.Ed. Ex Phys


  24. Nice OHP PR. Glad things seem to be going smoother now. So are squats the next lift after GM on ME days?

  25. Nice PR man!
    Those speed DE speed benches look really challenging. I feel my CNS kinda go on vacation after set 5 when I do them. Nice work!
    RecoverBro ELITE
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