Westsider's Training Log

[Westsider]

Hello my name is Alex. I have moved from bench only training to the big 3. I joined a power lifting gym at the beginning of the summer holiday. I have been training there until now.

Here are my stats right now:
75kg BW.
130 kg Squat 5 reps (partner said they were a tad high).
150kg Deadlift 2 reps.
90kg close grip bench. Haven't maxed out on the bench in a long long time. I have done 110kg bench but this was at 85kg BW.

My goal is to squat 150kg, deadlift 170 kg and bench press 100kg within the next 12 weeks.

I have chosen Westside as my template as I feel I have gained sufficient muscle and technique from the stronglifts 5x5 to benefit from Westside. I have also gained a lot of knowledge from the Westside Book of Methods by Louie Simmons although I still can't call myself a expert on it. Comments from people of all levels are welcome.

[Westsider]

3/09/09
ME bench day
Cambered Bar Bench 75kg 5RM
EZ bar extensions 5x12 22.5kg
Single arm Dumbbell rows 3x10 35kg
Seated Bent Arm Rear Delt Raises 3x12 12kg
Standing Medial Delt Raises 3x10 10kg

[pagangoddess]

I'm also currently using Westside. However I read the EFS Basic Training Manual. I didnt care for the Book of Methods. Louie Simmons needs good editor.

Do you plan on competing or was this just your choice of routine to get stronger?

Welcome aboard Alex.

[Westsider]

I plan on competing as soon as I think that I have a chance of winning . Power lifting is quite expensive as it is atm. If I am going to pay to join a federation and go to a contest I want to make sure that I have a decent chance of winning or its just not worth the money. I am a very big information junkie when it comes to training. So the book of methods was my choice. Louie does love to back up what he says by telling story after story.

4/09/09
DE Squat Day

Box Squats
12x2 80kg. After the first few sets the weights just shot up as if it was just the bar on my back. I think this was because I did the lifting part in the right order. Lead with the head and push against the bar with your back, flex the hips, pull with the hamstrings.

Speed Deadlifts
8x2 75kg Shot up a lot faster than usual. I never thought that pushing your feet apart rather than down would make such a difference.

Band Leg Curls
3x10 Lightest iron woody band

45 Degree Back Raise with bar on my back
3x10 12.5kg

Rainbows 3x10

[pagangoddess]

You've gotten further than I have. I have yet to look into federations and meets. I have so much to do over the next year.

I was watching the powerlifters at the gym doing deadlifts (with chains) on Monday. I was amazed at the speed with which they pulled that bar.

What are rainbows?

[Westsider]

GPP day
GPP days are there to increase work capacity and bring up lagging muscle groups for those of you who are not familiar with the westside method.

3x20 decline pressups
3x20 band face pulls
3x20 reverse crunches

My lower ab strength is disgraceful. I only lower my legs 3 inches and my hips just take over. Its going to be a very long time before I can bang out those hanging leg raises with weights strapped onto my legs like I see in those Olympic weightlifting training videos.

Rainbows are an exercise for you obliques. Lie down on the floor and and raise you legs up to your hips. This is the starting position. From there lower your legs to one side until they are about to touch the floor, stop then bring them up to where they were before. Then do the same thing one the other side. When you reach the starting position again that constitutes one rep.

[Mouse]

Hi. My name is Alex. I am 19 studying Chemistry at the university of Hull.
I have started a my training log and I will be giving daily updates. I hope I can learn some new stuff and make some new friends.

Alex - good to have you on board - I live just outside of Hull.
Out of interest, which gym do you use? - there are a one or two good gyms in the area.
I train at home currently, but am not averse to the occasional trip out and about.

You've some good goals although i'm sure you could look to be pulling a bit more

[Westsider]

I trained at the University gym when I was there. That is going to have to change though.The rack is too narrow for my squatting style and there is not enough of the smaller weight plates.

Peak Physique- No deadlifts allowed. That's enough for me not to go there.

Fitness First- No power rack, annoying as hell dance music and Maximuscle spam everywhere you look.

I have so far been very disappointed with what I have seen but there quite a lot of gyms in Hull. The team that I train with can't seem to find anything. Could you please give me the names of gyms that I would find more suitable?

[Mouse]

Peak Physique must have changed its policy!
It's been a while since I went to a Hull gym thinking on as i've had my cage in the garage for about 2 years.

The Workout Gym, Unit 4 Ropery Street is small but had some good stuff when I was there last as did the Tornado Gym on Madeley Street (if it's still there!).
Or if you don't mind travel - Brantingham Park on the outskirts of Elloughton is not too bad. It's where Ionians train. New owners who are doing it up as it is a bit tired.

Good luck

[Westsider]

7/9/09
DE bench day

9x3 45kg. When I imagine pushing myself into the bench rather than pushing the bar away from me the lift just seems so much easier.

Standing Overhead Press
3x12 30kg

Bodyweight triceps extensions
3x7

T-Bar Rows
3x10 60kg

Rotator Cuff Work

Do all those gyms that you spoke of have power racks mouse? I shall keep my membership with Hull uni until I manage to find a decent gym. I don't mind travel at all as long as I have a gym that caters me. I also don't want to owners to freak out if I bring my bands in.

[Mouse]

I'd try the Workout Gym first to be honest and then Tornado.
Spoke to a mate who does some sort of 'boxercise' class at Brantingham and he said it was all looking decidedly shabby at the moment.
If I get chance I may be popping through to the city centre on Friday - i'll call into the Workout Gym to see - if you've not managed in the meantime.

Jim Slade mentioned the old YPI gym he used to train in - on George Street - not sure if there is still a gym there or not - may be worth investigating.

[Westsider]

9/09/09
ME Squat/Deadlift Day

I planned to do this yesterday.

Deadlift standing off of a block 1RM 160kg. This was really tough. I managed to get it off the floor and I thought it would not get any further but I managed to grind it up to the top with the help of master of puppets blasting into my ears.

RDL 3x10 65kg

Pullthroughs 3x10 20kg I have no idea how heavy you are meant to go on these. Some help would be appreciated.

Shrugs 3x15 60kg

Roman Chair Situps with a weight behind my head 3x10 2.5kg
Having done these with a 20kg plate on my chest I then proceeded to move to doing the exercise with a plate behind my head. These are so much harder because of the shear reduction in leverage you have.

All in all I was very happy with my ME day. I never thought I would pull 160kg today. Just goes to show what courage and music can do. I am now a firm believer in pushing your feet out rather than down on the deadlift. My hip flexors were engaged more and I became a lot more explosive.

Now back to playing computer games till my eyes bleed ^^v.

[pagangoddess]

Great pull Alex!

Master of Puppets - nice choice.

I go as heavy as I can on the pull throughs. If I can't maintain my balance I know it's heavy enough. Probably not a very good rule of thumb but it works for me.

[Westsider]

11/09/09

ME Bench Day
Ultra Wide Bench Press 5RM 82.5kg. Only 2.5kg heavier than last week. I blame the lack of sleep.

Lying EZ Bar extensions
5x12 25kg

Single Arm Dumbbell Rows
3x10 40kg My fingers hurt as much as my back on these now that the weight is getting high.

Seated bent arm rear delt raises
3x12 12.5kg

Standing dumbbell lateral raises
3x10 5kg

Slowly but surely my bench is going up. I WILL press 100kg @ 75kg BW in time.

[Westsider]

I forgot to post up my workout from yesterday so I'll put that in there too.

12/09/09
GPP day

Seated Band Press
Sit down put a band behind your back. Grab each end of the band and press away.
3x20

Band Shrugs
3x20

Reverse Crunches
3x15

13/09/09
GPP day

Seated Band Leg Curls
3x15

Reverse Crunches
3x15