WSB log

  1. WSB log

    after not working out and/or having the worst workouts for about 1.5mths i have started to powerlift using westside barbell. my log will last 9-12wks and i have high hopes for the results.
    stats: 6'2, 223, 16%bf


    goodmorning- 95X3, 115X3, 135X3, 145X3, 155X3, 165X1
    stiff dead- 135X5, 185X5, 225X5
    leg press- 10platesX5, 12X5, 12X1
    weighted rev. hyper-40X5, 40X5, 40X5(b/w sets i did side raises at 10/side)
    leg ext-250X5, 270X5, 290X3

    always fun when you about throw up at end of workout.

  2. todays workout was great. i didnt tire out and wasnt to disapointed in strength. although my seated press has gone way done from 3mths ago at 225X1.

    inc bench-135X3, 155X3, 175X3, 185X3, 205X1, 225X1
    dips-10, 10, 5(very fast)
    close bench-135X5, 165X5, 165X3(BAD)
    bb row-135X5, 165X5, 185X3(BAD)
    db row-115X5, 120X5, 125X5
    seat press-95X5, 115X5, 115X5(BAD)
    skull crush-80X5, 80X3, 80X2
    shrug-225X5, 225X5, 225X5

  3. if anyone else is doing a WSB routine, on my DE squat day, would doing a full power clean including a front squat be a good alternative to the box squat?? i was thinking it would help me build more explosive power, which is what i thought the dynamic effort days were for.

  4. well, had another good workout on friday. was my DE Squat and although i had some trouble on the box squats, i think i did to many reps at a time. other than that i worked on the speed of my other exercises didnt go till failure.

    box squat-185X5, 185X5, 185X5(need to change set/rep scheme next workout)
    rack dead-155X8, 155X8, 155X8, 155X8, 155X8(speed stayed constant thruought)
    ly leg curl-95X8, 95X8, 95X8, 95X5, 95X5(explosive rep with very slow negative)
    rev hyper-15, 10, 10(rapid and explosive)
    seat calf raise-90X5, 90X5, 90X5, 90X3(wanted a litle claf size to stablize my squats)
    ly leg curl-80X5, 80X5, 80X2(explosive reps with slow negative)
    rev hyper-10-10side, 10-10side, 10-10side

    i was going to pick up some creatine mono, but i think i want to see how i progress as now that im not over training it should be interesting.

  5. today was very slow. i was up early to go to a movie with friends and then was off to the river. didnt get to the gym till 5, but still had a pretty good workout.

    pause bench-155X2, ten times
    dips-3, 3, 2(slow going down shot up every time)
    rev bench-115X5, 115X5, 115X5(1st time ever doing these)
    rev cable fly-40X8, 40X5, 40X3(always have been weak on these. will switch to bent db fly)
    cable row-100X8, 100X8, 100X4(very slow neg., quick pull and hold.)
    db fly-25X5, 25X5, 25X5, 25X5(1st time doing this way)
    1 arm alt. db press-40x8, 40x8, 40x8, 40x8db
    db shrugs-85X8, 85X8, 85X8(held at top for 3 sec.)

    cant gauge the progress yet, but my body is recooperating much better than before WSB. next week should be interesting.

  6. Looks like its going pretty good so far. I'll be following, good luck.

  7. Quote Originally Posted by ms84 View Post
    well, had another good workout on friday. was my DE Squat and although i had some trouble on the box squats, i think i did to many reps at a time. other than that i worked on the speed of my other exercises didnt go till failure.

    box squat-185X5, 185X5, 185X5(need to change set/rep scheme next workout)
    rack dead-155X8, 155X8, 155X8, 155X8, 155X8(speed stayed constant thruought)
    ly leg curl-95X8, 95X8, 95X8, 95X5, 95X5(explosive rep with very slow negative)
    rev hyper-15, 10, 10(rapid and explosive)
    seat calf raise-90X5, 90X5, 90X5, 90X3(wanted a litle claf size to stablize my squats)
    ly leg curl-80X5, 80X5, 80X2(explosive reps with slow negative)
    rev hyper-10-10side, 10-10side, 10-10side

    i was going to pick up some creatine mono, but i think i want to see how i progress as now that im not over training it should be interesting.
    Your log looks good but here on your DE Squat day you are right about changing your reps and sets scheme for the box squats. Start at 50% of your max for 8 sets of 2 reps and explode off your box, then increase your percentage in the coming weeks


  8. thanks jecko. already have it worked out and will be ready for next workout is tomorrow ME Squat.

  9. Your tricep intensity on max effort day looks high. bench, dips, seated press all hit them. At 5 reps it is going to hit your cns hard. If your staying away from failure and using short rest peroids it may be ok. After my ME exercise on upper body I will do high rep tricep work like 8x7 with short rest peroids. Then I hit back, abs. On De day I do 8-10 sets of 3. After that I work up to a heavy set of 3 or 5 of either a board press, *******, jm press. Then its back and upper back. Like I said intensity on supplemental and accesory work looks high. If it works stick with it. If not you may find your strength goes up much faster with working out eaiser. Of coarse the actual me movement is all out. When do you plan a deload week?

  10. i was going to deload afeer 9wks. i am following a sample cycle from dave tate, its posted on here somewhere in the poerlifting forum. i look at my set/rep scheme more, as like ive said previously ive probobly been really overtraining. hard habit to break. thanks

  11. well today was almost dissapointing. afetr school i hit the gym but when i got there i had forgotton to write down my previous weights. so on my good mornings i worked up to a single of 185 2X. for some reason i thought i did the exact same thing my 1st workout, but when i got home i checked and i only got 165X1. so after a bad ride home thinking i didnt progress i end up with a 20lb jump. will upload full workout later tonight.

  12. ok so heres todays log:
    good mornings-95X3, 115X3, 135X3, 155X3, 165X3, 175X2, 185X1 2X(20lb inc. from 1st workout
    stiff dead-185X3, 225X3, 245X3, 265X1(took it easy)
    single leg press-90X4/LEG, 140X4/LEG, 180X4/LEG(1st time doing this way)
    side bends(on rev hyper)-10/SIDE 3X
    leg ext-290X3, 305X3, 305X3(didnt go all out)
    seat calf-90X5, 100X5, 110X5, 90X15(real fast)reps are done very slow w/pause at bottom and full stretch

    ?? on my good morning form: do you guys go all the way parallel or just short of parallel. so far ive gone all the way parallel. i also cut back on my low back exercises as i think i was doing to much.

  13. how did my last workout look? i cut out some exercises and lowered my reps. am i still doing to much?? tomorrows workout ME Bench, i chnaged alot of stuuf and hope it good. let me know if im still doing to much.

  14. today was a good workout. i need to find a good warmup exercise though, maybe ill try a 5min walk before working out. i dont really attack the weights until 2nd or 3rd exercise. anyways, heres todays work:

    inc bench-135X3, 155X3, 175X3, 205X2, 225X1, 245X1(PR, MY STICKING POINT IS FEW INCHES OFF MY CHEST.)
    close bench-135X4, 185X4, 205X2(didnt go till failure)
    db row-115X3, 125X3, 135X3(light weight not to failure)
    seat press-95X4, 115X3, 135X3(still suck at these)
    bent db raise-20X5, 20X5, 20X5
    db fly-35X5, 40X5, 45X5

    after inc's no of my sets went to failure. is board presses the best way to get thru my sticking point on inc bench?? still went up 20lbs on them though

  15. also for those of you who have done westside, when did you experience the best increases??? or were they pretty constant??

  16. DE squat: todays workout was changed from my 1st DE squat as i messed up a few things 1st go round.

    box squat:185X2 10X w/jump every 2nd rep/set(wt. was easy, not to failure)
    rack dead:185X5, 205X5, 205X5, 205X5(slow negative, not to failure)
    ly leg curl:65X6, 65X6, 65X6(very slow neg.)
    wt. rev hyper:40X6, 40X6, 40X6, 40X6(paused 1/2 way down, continued then drove up)
    calf raise:90X5, 90X5, 100X5, 110X4

  17. todays workout wasnt very good. i didnt have the intensity during my lifts, i got them but didnt tear into them: body is responding well to the training so far and will be switching my primary exercise on ME Days next week or the next.

    todays workout:
    pause bench:165X2 10X
    rev bench:135X6 3X
    cable row:120X8 3X
    db fly:35X6 3X
    1 arm db press:40X6/ARM 3X
    bent db rows:20X8, 20X8, 20X4
    situps 3X65

  18. todays intensity was awesome. i blew thru my workout weights felt good and i didnt tire out.

    good morn:135X3, 115X3, 135X3, 155X3, 175X1, 195X1, 195X1(didnt feel it was good form on 1st attemt so i did it again)
    stiff dead:135X5, 185X5, 225X3, 245X3, 275X3(weight moved easy)
    ly leg curl:95X5, 110X3, 125X2(very slow neg. i tried to rig up a GHR but didnt work)
    wt. rev hyper.:60X3, 60X3, 60X3, 60X3(felt light today, did them a little faster than norm.)
    dec situps:25X3
    seat calf:90X5, 100X5, 110X5, 125X3, 135X2(gonna go lighter next few 2wks or so)

    starting tues i will have changed up my ME exercises and a few assitance/supplemental exercises; anyone have any comments on what im doing? i know alot of people said this wasnt a true WSB program, so im already planning my next routine and gonna order some DVDs from their website.

  19. should have planned my day better because my workout suffered. i was helping with a cable install this morn. and completely wore myself out. since i was in town i decided to hit the gym, big mistake.

    inc bench:135X3, 155X3, 175X3, 205X1, 225X1, 245XO(on the way down i couldnt keep my shoulder blades together and they made a poping sound. had no power off the bottom.)
    close bench:185X5, 205X3, 225X1
    db row:110X5, 120X5, 130X3, 145X2
    bent db raise:20X5, 25X5, 30X3, 30X3
    dec situps:30X3

    on the bench i just couldnt keep that tight body to control the weight. after my next 2 workouts i be using new primary exercises on my ME Days.

  20. took todays workout very easy and tried something new. when i did rev hypers i held a 10lb weight out and held the position as long as i could. wound up doing 4 sets.

    box squat:205X2 10X
    rack dead:135X6, 185X6, 225X6, 225X6, 225X6
    ly leg curl:80X6, 80X6, 80X6(extremely slow)
    rev hyper:see above
    dec situps:35x3
    seat calf:45X8 3X(very explosive)

  21. didnt get to the gym today and im kicking myself. to make up for it i watched the 300 and on my next ME day, fcking watch out. tomorrow will be my make-up light DE bench day and thursday i will be kicking my ass in the gym.

  22. Any progress on your physique. When I tried WS training, I got much leaner and gained a ton of strength without using anything other than the basics and TTA.
    M.Ed. Ex Phys

  23. my physique has changed alot. i have gotton leaner and alot more vascular. my chest has the most fat on my body, stomach has gone way down almost can see abs. legs are very defined, calves look pure muscle, back is getting size, its all muscle when i flex my arms/forearms. strength is progressing very well, but im not pushing anything to hard. im just makin sure i get all my workouts in. will post todays workout later.

  24. todays w/o was a make up for yesterday and i kept it short but tempo was very fast.

    pause bench:205X2, 8X
    bent db raise:20X8, 20X8, 20X8(5 sec rest b/w sets)
    db shrugs:90X12, 90X12, 90X12(5sec rest b/w sets)

    didnt have time to do my situps at gym but i hit them hard at home. im still worried about my lack of progress on the seated BB press, and still think its my tris. currently the only supps i am taking are: 1 bottle of barleans fish oil/week, and in mid aug will add 4g-8g of vit c/day from LEF.

    diet consists of lots of bananas, apples, grapes, oranges, carrots, plain yogurt(with acidolpholis, sp.), organic green tea, 1 beer spread thruought the day, plenty of fish/meat, fat free cottage cheese, lots of H2O.

  25. after i finish this program i will deload and try to follow a more stricter WSB routine. my diet will improve alot more and i might have a chance to do a good full body detox late this year. gonna talk to a nutritionist who offers ozone therapy, O2 therapy, EDTA, total body cleanses, etc.. I was also gonna try and throw in creatine mono for next cycle, and conitnue with 4g-8g vit c/day. as for the fish oil, im gonna include some Omega Twin to my 1 bottle/wk fish oil.

  26. wanted to get some feedback on the last half of my WSB routine.
    dec situps
    wt rev hyper
    stiff dead(off 1 box)
    wt. rev hyper
    dec situps
    dec bench
    dec situps
    static rev hyper
    dec situps
    bb row
    db pullover
    front squat
    dec situps
    stiff dead(off 2 boxes)
    static rev hyper
    seat leg curl
    dec situps
    close rev bench
    dec situps
    low cable row
    dec situps
    static bent db raise

  27. i dont know why i said front squats on my DES day, i will be using a very low box squat.
    todays workout was good but i was dissapointed with my deadlift #'s. i hope its just because i havent done them in a while and my form just needs critiquing.

    deadlift:135X5, 135X5, 185X3, 225X3, 275X3, 315X1, 335X1, 355X0(couldnt even move 355)
    dec situps:3X40
    wt. rev hyper*:70X5, 70X5, 70X5
    stiff dead(off 1 box):135X6, 135X6, 135X6, 135X6(took it easy on these and concentrated on form. very slow/smooth reps)
    seat calf:90x5, 100x5, 110x5, 115x4, 125x2
    dec situps:4X40

    *10 sidebends/side done inbetween sets

  28. didnt get my workout in on saturday, so i will continue on monday. was out of town this weekend but ate really healthy and got some good relaxing done. really pleased so far with my progress as my strength is up alot and body looks better than ever. had a full blood workup friday and should get results back this week. will be adding in 4g+ of vit c/ day as soon as it gets in. after a month or so on the vit c i will be adding 5mg+ methylb12/day. im slowing building up the amount of supps i am taking to gauge the effects i get from each additional supp.

  29. didnt feel all that great today during or after workout. after the workout i got sick to my stomach and very sleepy. i didnt have a big breakfast and worked out 1hr before usual, so maybe that was it.

    dec bench:135X5, 135X5, 185X3, 225X3, 245X3, 275X1, 295X1(got stuck right off the chest, but then powered thru it.)
    dec situps:50X3
    dips:10, 10, 3(no rest in between)
    static rev hyper:held 10lb for 30sec-1min for 3sets
    bb row:135X5, 155X5, 185X5(these felt very good)
    dec situps:50X3
    pullover:60X5, 60X5, 60X5

    im still enjoying this routine very much and cant wait to start the next one and really pack in the protein. have been very short on funds, with school havin to be paid, so i decided to eat as healthy as i can, and will concentrate on the protein next cycle. still gettin in about 150-200g, but this is nowhere near what i need. i do feel the best i have in a long time.

  30. today was DES and it felt real good.

    ATG squats:135X5, 135X5, 185X2 10X
    dec situps:3X50
    stiff deadoff 1 box)135X5, 135X5, (off 1box+1plate under neath box)185x8, 185x8, 185x8, 185x8, 185x8
    static rev hyper*:3 sets of holding 10lb wt. straight out for 30sec-1min each
    dec situps:3X50
    seat calf:45X5(long stretch and explode up)5X
    *10 side bends inbetween sets

    im starting to think my stiff dead is more powerful than regular deads. the 185 i did today off the box was super easy but with reg deads it feels harder. my form is probobly off, but the real problem i think in my hamstrings. the leg culrls didnt really do anything and my gym doenst have a GHR. is there any other ways to bring them up.

  31. well today was a really good workout, when i picked up the db to do shrugs, my arms exploded into a maze of veins and striations. got me pumped. trying to focus on my shoulder strength for next couple of weeks to help with my bench. was havin trouble a while back keeping my shoulder blades pulled together. also after stopping dips, my tricep strength has gone way down.

    seat press:95X5, 95X5, 115X5, 115X5, 115X5(have gotten very weak on these)
    dec situps:4X50
    seated cable row:100X5, 120X5, 140X6, 140X6, 140X6(slow reps w/hold at chest, no body movement)
    db shrugs:90X8 5X(10sec rest b/w sets)
    dec situps:3X50
    static rev hyper:3x1.5 min hod w/ 10lb hedstraight out)
    dec situps:3X50
    bent db raise:20X5 5X

  32. i think ive known all along, but i still think im over-training. i need to shorten my max days and go heavier and on my dynamic days cut out a lot of repeat movements.

    dec bench:135X5,135X5, 155X5, 185X3, 205X3, 225X3,245X3 275X1, 295X1(no wt. increase, but pushewd wt. alot eaiser.), 305X0(stuck 2in off chest)
    dec situps:50X4
    dips:10, 10, 7(4xtra reps on last set)
    bb row:135X5, 155X5, 185X5(could ahve gottin at least 225X5, but i just didnt push myself)
    pullover:70X5, 70X5, 70X5(felt my lats working a lot more and wt. was easy)

    i am still making progress and i feel alot stronger. if i can improve my grip strength in the next 3wks, i will be able to pull 400lb+. im still dissapointed with my declining tricep strength, but i know what i have to do to fix that. and my inc/dec bench form is not what i will use for flat bench. i have been keeping my elbows flared instead of tucked close to body, so im sure my max bench will hit 350-375lbs.

  33. i went in today with anew routine to help my pulling strength from the bottom, but i didnt have a set workout plan and today sucked. ill be sure to have it readt for next workout.

    front squat:135X5, 5X(wt. was very light and spped was constant thru all 5sets)
    dec situps:3X60
    static rev hyper:10LB HELD FOR 1MIN 3X
    seat calf:45X5, 3X(very explosive with long negative)LEFT LEG ONLY:45X5, 45X4, 45X3(very slow and controlled)
    db step up:70x5, 70x5, 70x5

    as you can see today was pure ****. i have 3more wks for this routine then i will deload. as of now, i expect a 400lb dead, 375lb bench, and squat i honestly dont know.

  34. ran out of my fish oil yesterday and wont be able to get some till tomorrow. todays workout went fairly well and i started a new ab exercise.

    2board pause bench:warmup, 185X2, 185X2, 185X2, 205X2, 205X2, 205X2, 225X1, 225X1, 225X1(1st rep w/225 was easy, but 2nd slowed so i didnt push it)
    skull crush:70X8, 70X8, 70X6(10sec rest b/w sets)
    dec situps:5x60
    db shrugs:100X12, 100X12, 100X6(fcking grip strength screws me)
    straight leg raises:20, 20, 20, 20

    takin a break from the bent db raise and cable pull, too give my shoulders a break

  35. yesterdays workout was very good and i also got on my fish oil after missing two days. for the next two weeks im gonna work on my hams alot, and tryin to improve my power from the bottom of the squat and dead.

    db step up(will switch to bb lunges next time)70X3, 80X3, 90X3, 95X1, 95X1, 100X1(1DB/HAND AND REPS ARE PER LEG)
    wt. rev hyper:90X2, 90X2, 90X2, 90X2, 90X2(2nd rep was always very slow, pause halfway down and up)
    stiff leg raise:10-10-10
    stiff dead(1 box):135X5, 185X3, 185X3, 235X2(im burnt out on these, weight is still easy, no drive to do them though)
    stiff leg raise:10-10-10
    seat calf:90X5, 90X5, 100X5, 115X5, 125X3, 135X3, 145X3///left leg only:45X5, 45X5, 45X5
    leg raise:10-10-10

    i love the progress im making and feel stronger. losing alot of body fat and looking lean. in two weeks i will deload and and get ready for the next one.

  36. today was really disappointing. i still have not made any progress on the decline bench. the reps are getting alot easier but i cannot get past 295. i always get stuck right at the bottom.

    dec bench:135X8, 185X3, 205X3, 225X3, 245X3, 275X1, skipped 295, 305X0(really getting me down)
    stiff leg raise:15-12-10
    iron pushdown:50X5, 70X5, 70X5, 70X5, 70X5, 70X5
    stiff leg raise:10-5-5
    overhead tri ext db:80X4, 80X3, 80X2
    bb row:135X5, 155X5, 185X5, 185X3
    stiff leg raise:10-10
    db pullover:70X5, 70X5, 80X3

    i am trying to improve my tricep strength, thats why i did the iron pushdown, since ive dropped alot of weight, dips dont help that much and i also was giving my shoulder blades a rest. any suggestions on how to push past my bench plateau??

  37. i was supposed to have a workout saturday but missed it, and didnt get go today because family was in town. the gym is one of the things i do to keep sane, and when i miss it, i get pissed. only good thing i found this weekend was that i love crown royal. i dont drink hard liquor anymore, but while at a friends house i sipped on about a shot full. best liquor ive ever had. anyways, this week will be my last full week then i will max out the next. i will then do a deload week follwed by a week of mild-high cardio with alot of ab work.

  38. sorry for the lack of updates, i started school monday and have also been out of my sleeping pills. here is mondays workout:

    squat: (light wt., with a pause at parallel)135X3, 135X3, 135X3(pause was about 10-20sec)
    stiff leg raise:15-10-10
    side bends:5X10/side, 5X
    seat leg curl:70x8 3x
    stiff leg raise:15-10

    iron pushdown:50X10, 60X10, 60X10, 50X10, 60X6
    stiff leg raise:15-10-10
    rev hyper:just full stretching
    dec situps:15-10-5
    single db ext:20X10, 25X10, 20X10
    stiff leg raise:10-10
    rev 1 arm cable pushdown:30X10, 40X8, 40X6, 40X6
    bent rev db fly:20X8, 20X6, 20X6

    all my main lifts include warmups and these last two weeks i have been working a bit more on my tris. i have been staying sore alot this week, which may be because i havent been getting quality sleep. i will do a very light day friday and will do my max lifts on wednesday. after my maxes i will post progress and my thoughts on how i did.


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