ws4sb log

  1. ws4sb log

    have been logging over at ironaddicts(IK v. Weights) and wanted to finish up the next four weeks of my here also. been doing a creatine load all this week and will start dosing a 5mg preworkout monday for the next 4wks. have made good progress so far and here are my current maxes: bench 305x1, squat 385x1, deadlift 425x1. hoping for a 405 squat on tues and a 315 bench monday. here is the routine i generally follow:
    Modified Westside Routine: 4 day/wk

    Monday: ME Bench
    Tuesday: ME Squat or Dead lift (alternate every week)
    Thursday: RE Bench
    Friday: RE Squat or Dead lift (alternate every week)
    *will alternate Tuesday and Friday lifts with the squat or dead lift on an alternating basis.

    Max Effort Lifts:
    Bench: 1st/2nd wk 1-3RM, 3rd/4th wk 1-3RM, 5th/6th wk 2RM/1RM
    Squat: 1st/2nd wk 1-3RM, 3rd/4th wk1-3, 5th/6th wk 2RM/1RM
    Dead: 1st/2nd wk 1-3RM, 3rd/4th wk 1-3RM, 5th/6th wk 2RM/1RM

    Supplemental Lifts (Group 1- Heavy)
    Good Morn: 1st/2nd wk 5X5, 3rd/4th wk 4X4, 5th/6th wk 3X3
    BB Rows: 1st/2nd wk 5X5, 3rd/4th wk 4X4, 5th/6th wk 3X3
    Skull Crusher: 5X5

    Supplemental Lifts (Group 2- definition work)
    BB/DB Lunges (reg. and side): 4X8-12
    Db Bench: 4X8

    Accessory Lifts
    Concentration Curl: 5X5
    Iron Pushdown: 5X5
    Calf Raise: 8X5
    Shrugs: 5X10

    All 4 workouts will be fitted to these two templates:
    A. ME DAY
    B. 1- ME Lift
    C. 1- Group 2 Supplemental
    D. 1- Group 1 Supplemental
    E. 2+/- Accessory Lifts

    F. RE DAY
    G. 1 ME Lift- (3-5sets of 8)
    H. 1- Group 2 Supplemental
    I. 1- Group 1 Supplemental
    J. 2+/- Accessory Lifts

  2. week off was very beneficial, hit a pr of 315 on bench

    bench: 135x5x3, 165x3, 185x3, 205x3, 225x3, 245x3, 265x1, 285x1, 305x1, 315x1, 325x0
    rev db fly: 25x5x5, 30x5x5x5
    skull crusher: 60x5, 90x5x5x5x5x5
    hammer curl: 30x5, 40x5, 50x5x5x5
    db shrug: 80x5, 100x8x8x8
    few core exercises and i was done. forgot to take creatine before workout today but ill definatley get it before tomorrows squat workout.

  3. no energy and felt cold and clamhy today but hit a single of 405 on squat none the less.

    squat: 135x5x3, 165x3, 185x3, 205x3, 225x3, 245x1, 275x1, 315x1, 345x1, 365x1, 385x1, 405x1
    good morn: 135x5, 165x5, 185x1, 205x5x5x5x5x5
    db pullover: 60x5, 80x5, 100x5x5x5x5
    smith calf: 135x5, 185x5, 225x5, 255x5x5x5x5x5

    no ab work today as i felt like ****, but progress is still being made.

  4. felt pretty good today and started doing pause board bench again.

    pause board bench: 135x5x3, 165x3, 185x3, 225x3, 245x2 10x(started at 80% of my max bench)
    bb row: 135x5, 165x5, 185x3, 225x3x3x3x3x3
    db bench: 50x5, 75x5 100x5x5x4

    no abs today was pretty spent after everything else.

  5. crappy day and really didnt have time to get a good workout, but none the less put up some good weight on good mornings.

    squat: 135x5, 165x5, 185x3, 225x3, 255x3, 275x1, 325x2 8X
    good morn: 135x5, 165x5, 185x2, 205x1, 225x3x3x3x3x3
    hammer curl: 30x5, 45x5, 55x5x3x3

    had to leave pretty quick today but was very happy with the good mornings.

  6. been really focusing on bench lately and it paid off tonight. ive started doing rev db flys, skull crushers and started doing the 10X2 method on my RE days.

    bench: 135x5x3, 165x3, 185x3, 225x3, 245x3, 265x1, 275x1, 295x1, 315x1, 325x1
    rev db fly: 20x5, 30x6x6x6x6
    skull crusher: 80x5, 100x5x5x5
    hammer curls: 30x5, 45x5, 55x3x3x3(need to drop back down to 50 for better results i think)

    was short on time a only did one ab exercise and didnt hit my calfs like i usually do. tomorrow is deads and im hoping for a 425+ lift at least. form on deads still needs a little work to be automatic and not such a mental challenge.

  7. today was another dissapointment, think ive laxed my last 2 deadlift weeks by not doing the RE work on fridays. still got a decent number today of 425 and really coulda gotten more but my form got to loose on the final attempt and my grip slipped.

    deadlift: 135x5x3, 165x3, 185x3, 225x3, 245x1, 265x1, 275x1, 315x1, 335x1, 365x1, 385x1, 405x1, 425x1, 435x0
    good mornings: 135x5, 165x5, 185x3, 225x5x5x5
    db pullover: 80x5, 100x3, 105x5x5x5
    smith calf: 135x5, 185x5, 225x5, 245x5, 265x5x5x5
    few core exercises

    on my RE day im going to do around 10sets of singles at 80% of my max. would doing sumo deads or regular deads help my strenght the best. im thinking since im not advance yet, sticking to regular deads would be very beneficial. what are your thoughts??


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