Westsider's Training Log

[Westsider]

26/09/09
DE squat/deadlift day
This workout felt like an eternity
Box Squat
12x2 70kg
Speed Deadlifts
8x2 85kg
Hamstring Good Mornings
3x10 25kg
Seated Back Extension Machine
3x10 40kg This gym has no 45 degree back extension so I had to do the best I could to mimic.
Dumbbell Side Bends
3x10 10kg

Whenever you are doing your dynamic effort squats I think it would be best to count to 4 sets 3 times rather than to count to 12. I find that with the short rest periods and the number of sets that you have to do it is very easy to lose count of how many sets you have done. If you only count to four you would lessen the chances of losing count of your sets. My technique gets slightly better with every rep I do. My technique should be solid by the end of 12 week cycle.

[Westsider]

27/9/09
DE Bench Day
Bench Press
9x3 45kg

Standing military press
1x10 40kg
1x10 40kg
1x9 40kg
It seems whenever I work up to a respectable weight my body just gives me the middle finger.

Rack Lockouts
3x10 80kg These were quite easy. I'll try 100kg next time.

T-bar Rows
3x10 70kg

[Westsider]

28/09/09
ME squat/deadlift day
Wide Stance Good Mornings 3RM 70kg

Negative rep natural GHR 3x5
If anyone has any idea on how to get stronger at these please leave a message.

Pullthroughs 3x10 30kg

Hanging Knee Raises 3x3

Grip Work Hanging onto the bar for as long as I could without any movement in my fingers. Managed 30 seconds.

[Westsider]

30/09/09
ME Bench Day
Negative GHR's 3x5. I am doing these on my main workouts as a warm up as recommended by Dave Tate.
Ultra Wide Bench Press 5RM 90kg
These were quite easy and I wanted to go and do 100kg.
Incline Tate Presses 6x10 10kg
Weighted pullups 3x3 10kg I am doing these in an attempt to increase my ability to do some more reps. Read about them on T-nation.
Seated Rear Delt Raises 3x10 16kg
Standing Dumbell Side Laterals 3x12 6kg
Hanging knee Raises 3x5 I'll be doing these at the end of my 4 main workouts.

[Westsider]

2/10/09
Friday
DE squat/deadlift day
3x5 negative GHR
12x2 Box Squat 77.5kg
8x1 Deadlift 102.5kg
Stiff to straight legged good mornings 3x10 40kg
Low Back Machine 3x10 50kg
Hanging Knee Raises 3x5
Dumbbell Side Bends 3x10 12kg

I met a powerlifter today in the gym today. He told me that I should do 2-3 sets before he got back to the bar again. I asked him if he trained for strength and it just went on from there. We are going to spot each other on my ME bench day. I now have a competent spotter. Fucking awesome. Once again I have forgotten to put in my GPP work. I won't ever make that mistake again.

[Westsider]

4/10/09
DE Bench Day
Negative GHR 3x6
Bench Press 8x3 50kg
Rack Lockouts 3x10 100kg
T-Bar Rows 3x10 80kg
Seated Rear Delt Raises 3x10 18kg
Seated Lateral Raises 4x12 6kg
Hanging Knee Raises 3x6

[Westsider]

5/09/09
ME Squat/Deadlift Day
Negative GHR 3x6
Good Mornings off of Pins (pin _
3RM 70kg. These were done at parallel but I will do these above parellel next time so that I can keep the arch in my lower back.
Wide Stance RDL
3x10 30kg
Pullthroughs 3x10 32.5kg
Hanging Knee Raises
3x7

I am going to do grip work the day after from now on so my gripping muscles are fresh.

[Westsider]

My internet wasn't working yesterday
7/10/09
ME bench day
Negative GHR 3x8
Bench Press with feet on the foot rest 5RM 85kg
Incline Tate Presses 6x11 10kg
Weighted Pullups 3x4 10kg
Handstand Work for 10 minutes- Holding handstands against the wall for as long as I could then resting for a while then repeating.
Hanging Knee Raises 3x7
ME bench days are so much easier when you have a workout partner. Now I don't have to worry about guys spotting me who try and bicep curl the weight off the rack.

[Westsider]

8/10/09
GPP
Pressups against bands 3x20
Band pull aparts 3x10

[Westsider]

9/10/09
DE squat/deadlift day
Negative GHR 3x8
Box Squat 10x2 84kg
Deadlift 6x2 112.5kg
Stiff to straight legged good mornings 3x10 42.5kg
Low Back Machine 3x10 55kg
Hanging Knee Raises 3x4 going back to the beginning on these since my reps were getting more and more shit.

[Westsider]

11/10/09
DE Bench Day
Completely forgot it was Sunday today and the gym was closing early. Only managed to get the bench sets and tricep work in.

[Westsider]

12/10/09
ME Squat Day
GHR
1x9 negative reps
1x2 full
1x1 full
Just wanted to see how I was progressing.
Box Squat down to parallel 1RM 150kg
My heart was telling me to add more and more weight onto the bar because it was just going up so fast but in the end I decided to leave it for next time. In the morning I listened to dio rainbow in the dark for the first time in my life and the song just stuck in my head the entire day. It helped get me amped up for the lift a lot. I usually try to encourage myself but today with that song in my head I was just an animal. I will definately listen to this song whilst I'm squatting from now on.

Wide stance RDL
3x10 60kg

Bowers Progressions. This is a simultaneous lower back and ab exercise. It's in one of the rocky movies. I got bored of hanging knee raises so I'm giving these a try.

[Westsider]

13/10/09
GPP work
Band Leg Curls 3x20
Band Seated external hip extensions 3x20
Grip Work
Standing Ab Work

[Westsider]

14/10/09
ME Bench Day
My partner was not here today and I felt a lot less confident getting under the bar.
Close grip bench press 1RM 95kg. My technique was horrendous today, I just find it really hard to remember how to do everything when I am holding weights above 90%. I guess technique will just come with time.

HSPU with feet against the wall. 3x3. I plan on increasing the reps until im doing 3x5 then moving my hands closer to the wall.

Incline Tate Presses 6x10 12kg

Weighted Pullups 1x5, 1x4, 1x4 10kg

Negative GHRs 3x9

Bowers Progressions.

[LiftingNerd]

14/10/09
ME Bench Day
My partner was not here today and I felt a lot less confident getting under the bar.
Close grip bench press 1RM 95kg. My technique was horrendous today, I just find it really hard to remember how to do everything when I am holding weights above 90%. I guess technique will just come with time.

A good training partner is worth double their weight in gold. Heavy days just suck without them.