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Log: Wendler 531 & Crossfit on Paleo CKD with Intermittent Fasting & Cleanse

OneBreath

OneBreath

Elite Mentor
I've missed keeping a log so here it goes.

Stats:

Age 35
Height 6'4"
Weight 235
Bodyfat ~10%

Current 1RM:

Squat 415
Deadlift 525
Standing Press 230
DB Incline Press 310

Goals:

Strength / muscle mass / conditioning gains
Bodyfat reduction
Target body composition - 240lbs @ 8% BF
Squat 550
Deadlift 650
Standing Press 300
Incline press 400

Program:

Wendler 531 with Crossfit

Diet:

Low carb paleo (maintaining ketosis during week)
Saturday refeeds
Intermittent Fasting on 3 out of 4 rest days
Periodic Cleansing (every 3 months or so)

Chemical Enhancements:

Currently none
 
For those unfamiliar with the Wendler 531, it consists of 4 micro cycles within each meso cycle which lasts about 5 weeks.
I have just completed my first meso cycle and below is the schedule for my 2nd meso cycle starting this Sunday.

As shown below, you start with your 1RMs and then take 90% of those. From the 90%, the entire meso cycle is calculated.

The difference between each micro cycle is the # of reps and %1RM used (or rather % of 90% of 1RM).

The 4th micro cycle is a deload cycle (as seen by the loading %)

Also of note is that on the 3rd set of each workout, you don't stop at the prescribed # of reps
but instead keep going to attempt a new "rep PR" at that weight. This is denoted below with +.


5x5pbl.jpg



dq6qfb.jpg
 
As seen from the schedule above, my training split will be Sun, Tue, Thur. On those days
I will perform the main lift as shown, rest about 5 minutes, and then begin a crossfit workout.
Examples of these crossfit workouts paired with the main lift are shown below. I will try to choose
the crossfit workout as randomnly as posssible but for the sake of an example, let's take this sunday:

- warm up with some back extensions and maybe get on the bike for a few minutes
- 2 or 3 warmup deadlift sets
- 3 sets by 5 reps as documented. On the last set i will go all out to get as many reps as i can.
- rest 5 minutes
- Load up bar with 50% of 1RM clean (that's probably something like 115lb)
- do 7 rounds of: 5 clapping pushups, 3 power cleans, 3 hang power cleans, 3 power cleans
- record time (next time i attempt this i will try to beat previous time)


55owg6.jpg
 
Diet:

Example training day:

Meal 1 PWO - 2 scoops Egg White Protein powder, 1 cup coconut milk
Meal 2 - 16 oz cubed sirloin cooked in coconut oil then mixed in chopped avacado and salsa
Meal 3 - Green smoothie (spinach, lime, couple of grapes to make it a bit sweet, 5 omega 3 eggs)
Meal 4 - 16 oz chicken cooked in olive oil with tomato sauce, onions, and peppers

Example rest day:

Meal 1 (skip, fast until 1PM)
Meal 2 - 16 oz cubed sirloin cooked in coconut oil then mixed in chopped avacado and salsa
Meal 3 - 16 oz chicken cooked in olive oil with tomato sauce, onions, and peppers
Meal 4 - 5 omega 3 eggs fried with bacon

Example refeed day:

Whatever i want, whenever i want it, until i'm stuffed

Standing Supplements (more will be added but these will stay the same):

15 grams of fish oil each day (always taken with a fatty meal)
1 multvitamin (always taken with a fatty meal)
 
Thanks guys. We'll see how the recovery goes with these crossfit workouts. I'll be depleting pretty quickly so my refeeds will have to be large (which is fine by me of course).

If needed, i will swap out a crossfit session with some more standard assistance work on any week where i feel some extra recovery is needed.

My log book will tell me if i need a break.
 
Awesome log!!!! (no homo) lol

I will be doing something very similar next month so I will be following along :)

Is this your first run with the 5/3/1?
 
Could you fill us in on the benefit of intermittent fasting? I'm a bit ignorant on the subject.
 
SouthernLord said:
Awesome log!!!! (no homo) lol

I will be doing something very similar next month so I will be following along :)

Is this your first run with the 5/3/1?
Click to expand...

Glad to have you bro. You helped me out big time with DC last year.

This will be my second meso cycle. So i just finished my deload week from the first and am about to start the second this sunday. It will take me through the rest of this year.
 
SouthernLord said:
Could you fill us in on the benefit of intermittent fasting? I'm a bit ignorant on the subject.
Click to expand...

This would be a thread all by itself. Some swear by it. I personally think it's very individual. It's not for everyone.

Benefits for me:

1. Increases insulin sensitivity (this is #1 priority for me)
2. Allows the body to rest from the digestive process and self clean
3. Supports a good deep ketosis

Also some studies suggest that it increases longevity similar to chronic caloric restriction.

If i wasn't on keto, i would probably not IF. Since i'm in ketosis, not feeding the body anything simply means that i'll be dipping into fat stores for energy. It's a juggling act. For me, the minuscule amount of muscle i'll loose during the fast will be vastly overshadowed by the benefits i derive in insulin sensitivity.

If anyone else has any specific questions about this i'll be glad to answer. It's a controversial topic for sure and there isn't a lot of information circulating in bodybuilding and powerlifting circles.

One thing is for sure in my case, IF increases my performance all around. Conditioning and strength. I've been experimenting both with and without for the last 4 months and the evidence is clear for me.
 
OneBreath said:
This would be a thread all by itself. Some swear by it. I personally think it's very individual. It's not for everyone.

Benefits for me:

1. Increases insulin sensitivity (this is #1 priority for me)
2. Allows the body to rest from the digestive process and self clean
3. Supports a good deep ketosis

Also some studies suggest that it increases longevity similar to chronic caloric restriction.

If i wasn't on keto, i would probably not IF. Since i'm in ketosis, not feeding the body anything simply means that i'll be dipping into fat stores for energy. It's a juggling act. For me, the minuscule amount of muscle i'll loose during the fast will be vastly overshadowed by the benefits i derive in insulin sensitivity.

If anyone else has any specific questions about this i'll be glad to answer. It's a controversial topic for sure and there isn't a lot of information circulating in bodybuilding and powerlifting circles.

One thing is for sure in my case, IF increases my performance all around. Conditioning and strength. I've been experimenting both with and without for the last 4 months and the evidence is clear for me.
Click to expand...

Awesome bro. I won't derail your log, but more than likely I'll be pming you in the near future :D

Definitely looking forward to your progress with this.
 
Saturday: 11/28

Conditioning:

At 8AM did 10 rounds for time of:

100 jumprope singles
10 right roundhouse kicks to heavybag
10 left roundhouse kicks to heavybag

Time: 14:55 (previous time was 15:40)

9AM - 12PM martial arts

Diet:

Saturday is refeed day. Since i tore it up thanksgiving night i did something unusual and fasted until 1PM and cut the refeed in half.

Then had mexican, 12 large snickerdoodle cookies (freshly baked), pint of ben and jerry's chocolate fudge brownie, piece of cheese cake, quart of full fat red label milk.

Definitely not as much food as usual. My body just didn't seem to need as much (probably due to thanksgiving)

Note: even on refeed day i get in 15 grams of fish oil
 
I happen to have the High School PL team I coach doing 531. So far pretty good results. I like it for them, because it maps out their whole program (they just pull their sheet and get to work), and the 90% of 1RM forces them to check the ego at the door. The bonus side to it is that they are constantly making new PRs, and that keeps them motivated.

B-
 
bblazer said:
I happen to have the High School PL team I coach doing 531. So far pretty good results. I like it for them, because it maps out their whole program (they just pull their sheet and get to work), and the 90% of 1RM forces them to check the ego at the door. The bonus side to it is that they are constantly making new PRs, and that keeps them motivated.

B-
Click to expand...

Yeah, dropping back 90% was difficult but necessary. Especially when you go for a rep PR on the last set there is no way you walk away feeling like you under trained.
 
Sunday 11/29:

First official day of program. Got to the gym and went straight to the O platform. Did a few warmup deadlift sets and then went straight into it:

Wendler 531 Deadlift: 355 x 5, 380 x 5, 405 x 10 (previous rep PR @ 405 was 9)

Rested about 5 to 10 minutes. Then Crossfit:

Did 10,9,8,7,6,5,4,3,2,1 reps for time of:

275lb sumo deadlift, pushup, box jump. So ended up doing 55 sumo deadlift reps @ 275, 55 pushups, and 55 box jumps

Time: 12:15 (never done before so no previous time to compare against)

This was a ridiculous workout. I came close to puking, legs are fried (especially hams and glutes from the sumo). Walking is difficult today.

Diet:

Fasted until 2PM (I don't normally fast on a workout day but my body gave me the ok)
Meal 1: 12 ounces sirloin, 6 ounces raw tuna (slightly seared), 4 ounces grilled scallops, steamed broccoli, and salad
Meal 2: 12 ounces ground beef, raw spinach juice with lime, 6 grapes, and tbsp coconut oil (blended in the vitamix)
Snack before bed: 3 spoonfuls raw almond butter

Also go in multivitamin, 6 grams psyllium husk, and 15 grams fish oil (all taken with the fatty meals)

Feeling sore as hell today. My calves are screaming from those boxjumps. I've never done a lot of boxjumps before and didn't realize how pumped my calves could get. Good thing today is rest day.
 
If you don't mind me asking, I'd like to know some more about IF. how many days for you fast for or rather: the way I understand it you fast for a particular time period within a day and then you have one day every so often to refeed. Am I correct?
 
Andalite said:
If you don't mind me asking, I'd like to know some more about IF. how many days for you fast for or rather: the way I understand it you fast for a particular time period within a day and then you have one day every so often to refeed. Am I correct?
Click to expand...

Generally speaking, i fast until 1 or 2PM (all depending upon what my body is telling me) on 3 or more days per week.

Regardless of whether i fast or not, i'm staying low carb and paleo (in ketosis) Sun - Friday and then saturday i do a refeed.
 
*ebony* said:
subscribed!:D

good stuff, lotta fish oil though.
Click to expand...

Yeah, it's really high and kind of hard to get down sometimes. I'll try to find some good stuff on high dose fish oil and post it here. It's mainly an anti-inflammatory thing and not so much a "get shredded" thing :)
 
OneBreath said:
Yeah, it's really high and kind of hard to get down sometimes. I'll try to find some good stuff on high dose fish oil and post it here. It's mainly an anti-inflammatory thing and not so much a "get shredded" thing :)
Click to expand...

i just did a google search and laughed at lack of bad things about fish oil.

def good stuff. i've been doing 3g a day for a while now. and i was complaining about the pill popping.lol
 
*ebony* said:
i just did a google search and laughed at lack of bad things about fish oil.

def good stuff. i've been doing 3g a day for a while now. and i was complaining about the pill popping.lol
Click to expand...

I try to stick with 5 pills at a time spread over 3 fatty meals. Even then it's tough to stomach it sometimes.

I'm lazy today, so i'll just post the Google Results

There is the weight loss and aesthetic stuff but for me its the anti-inflammatory and effects on serotonin.
 
Tuesday 12/1:

Woke up feeling tired and stressed. Not much sleep. I need to change this.

Wendler 531 Standing Press: 155 x 5, 165 x 5, 175 x 8 (previous rep PR @ 175 was 7)

Rested about 3 to 5 minutes. Then Crossfit:

Did 5 rounds for time of:

135lb push press x 4
85lb sumo deadlift high pull x 7
pushup x 9

Time: 6:35 (never done before so no previous time to compare against)

Aside from making me almost puke, this fried my shoulders. By the 4th round i had to start jerking. The 5th round was all jerks instead of push press.

Diet:

Meal 1: 16 ounces chicken in 1 chopped avocado with half jar of salsa

Meal 2: Caesar salad (no croutons) with 8 ounce salmon

Meal 3: Salad with 16 ounces cut sirloin w/ a roasted garlic vinaigrette dressing

Snack before bed: about 1/2 jar of almond butter (overdid it but my body was asking for the cals)

Also got in multivitamin, 6 grams psyllium husk, and 15 grams fish oil
 
OneBreath said:
Yeah, it's really high and kind of hard to get down sometimes. I'll try to find some good stuff on high dose fish oil and post it here. It's mainly an anti-inflammatory thing and not so much a "get shredded" thing :)
Click to expand...

i take quite a bit of fish oil too, usually like 6g a day but your taking 15g a day :eek2:
 
ExtraMile said:
i take quite a bit of fish oil too, usually like 6g a day but your taking 15g a day :eek2:
Click to expand...

It definitely seems like a big number, but relatively speaking 10 ounces of salmon would have about 15 grams of fat. So it's not really outrageous. It just seems that way when you are taking down 5 pills at a time.

I've been doing this for about 2 months now. One thing that has SIGNIFICANTLY changed since i started this was reduced carb cravings and appetite. On past refeed days i could eat and eat but now the experience is totally different. I fill up quickly and feel satiated longer.

This of course is not ideal for you right now, but one day when you're an old fuck like me who gets fat looking at pasta ...
 
15g is only a lot when you're taking it in capsules. 1Tbsp of any liquid fat is 14g. I add a tbsp of macadamia nut or olive oil to my prepared meals. Most people take a couple of spoonfuls of flax oil. 6g is only 54 calories.
 
Dial_tone said:
15g is only a lot when you're taking it in capsules. 1Tbsp of any liquid fat is 14g. I add a tbsp of macadamia nut or olive oil to my prepared meals. Most people take a couple of spoonfuls of flax oil. 6g is only 54 calories.
Click to expand...

This is a good point. When i say i'm taking 15 grams, that's 15 grams of total fat. 15 grams of omega 3 would be a lot of capsules.

Sorry for any confusion i caused.
 
Thursday 12/3:

Woke up rested after a good 8 hours of sleep.

Wendler 531 Squat: 280 x 5, 300 x 5, 315 x 12 (previous rep PR @ 315 was 10 i think)

Rested about 10 minutes (needed it). Then Crossfit:

Did 5 rounds for time of:

4 75lb DB Power Snatch (2 on each arm)
6 pullups
9 dips

Time: 7:45 (never done before so no previous time to compare against)

This session was the most difficult yet. The explosive snatches followed by pullups kicked my ass. I tried my best to focus on power and really get up off the ground on those snatches. I wanted to quit after the 3rd round.

Diet:

Meal 1: Raw Juice: 5 eggs, lime, 4 strawberries, lots of spinach mixed in vitamix

Meal 2: 16 ounces chicken in chopped avocado with 1/2 jar salsa

Meal 3: Raw Juice: 5 eggs, lime, 4 strawberries, lots of spinach mixed in vitamix

Meal 4: 2 large chicken breasts (didn't measure), green beans, and a delicious mix of cooked tomatoes and olives (thanks IronWings)

Also got in multivitamin, 6 grams psyllium husk, and 15 grams fish oil

All in all this was a great finish to my first week on the program. Depending on how i feel, i might do some conditioning or i might just stay rested Fri and Sat. I'll probably at least do some restorative steady state work.

I can't wait to hit it again on Sun.
 
Subscribed, btw, I did the crossfit workout today, rough as fuck, my body will probably be gone tomorrow, I did 10,9,8... deadlifts (185 pounds), pushups box jumps, then I went into my friday workout of Bill Star's 5x5, figured I'd do it just for fun, then just start back over when I get back... I got all the squats, and rows in, but on my incline bench I could only get one rep well on the 3 rep set, thanks for all the help, I'll be keeping track of this because right now my diet makes me eat food all day that taste horrible, it would be nice to have those recovery days where I can eat whatever I want. I'll def be doing my research over break so I'll be ready when I get back. Thanks again.
 
Hellawulf said:
my diet makes me eat food all day that taste horrible,
Click to expand...

me too bro, some types of cold chicken, scrambled eggs and meatloaf make me gag if i think about eating it too much when im actually doing so, i have to just get it over quick and swallow. Mainly because i have eggs every morning b4 school with oats as its quick to prepare, and cold chicken or meatloaf every day throughout the school day because I can eat it cold.

so sick of those foods now :sick:
 
Hellawulf said:
Subscribed, btw, I did the crossfit workout today, rough as fuck, my body will probably be gone tomorrow, I did 10,9,8... deadlifts (185 pounds), pushups box jumps, then I went into my friday workout of Bill Star's 5x5, figured I'd do it just for fun, then just start back over when I get back... I got all the squats, and rows in, but on my incline bench I could only get one rep well on the 3 rep set, thanks for all the help, I'll be keeping track of this because right now my diet makes me eat food all day that taste horrible, it would be nice to have those recovery days where I can eat whatever I want. I'll def be doing my research over break so I'll be ready when I get back. Thanks again.
Click to expand...

That's was a rough workout to get through. Well done. Next time go ahead and do the 5x5 workout first, then rest 5 to 10 minutes, then do the crossfit after. If possible, have a shake or protein bar ready for immediately after because your body will need it!
 
How is ketosis going for you? I looked into how fastings affects on insulin levels and its says that going 24 hours without eating caused people to have dramatically lower insulin levels, but what it didn't say what the affect of the eating the next day was, like do your insulin level just increase dramatically again? I designed my diet really just to be healthy foods 6-8 times a day to keep up a high metabolism. I figured this would allow me the nutrients to gain muscle but maintain a high enough metabolism to lose fat, but looking at how insulin levels work, its impossible to lose fat when eating consistently because they keep your body in a state of fat/muscle storage. The questions is, do you think I should incorporate fasting into my diet, like twice a week, go 12-18 hours without eating, or even 24 hours?
 
Hellawulf said:
How is ketosis going for you? I looked into how fastings affects on insulin levels and its says that going 24 hours without eating caused people to have dramatically lower insulin levels, but what it didn't say what the affect of the eating the next day was, like do your insulin level just increase dramatically again? I designed my diet really just to be healthy foods 6-8 times a day to keep up a high metabolism. I figured this would allow me the nutrients to gain muscle but maintain a high enough metabolism to lose fat, but looking at how insulin levels work, its impossible to lose fat when eating consistently because they keep your body in a state of fat/muscle storage. The questions is, do you think I should incorporate fasting into my diet, like twice a week, go 12-18 hours without eating, or even 24 hours?
Click to expand...

Good research .... and you are thinking independently. Most can never see past the "eating every two hours for fast metabolism and no muscle loss is the only way".

What i have bolded is kind of the reason why it is so hard to recomp. As you pointed out, keeping insulin up all of the time will prevent liposis. Therefore, to lose fat in this environment you have to establish a calorie deficit. This is great if you just want to cut, but will inhibit muscle gain.

Back to ketosis and fasting. The real benefit of ketosis and fasting is not so much the low insulin levels during the fast (although that is a great benefit), but the increase in insulin sensitivity. Utilizing ketosis and fasting, you can have long periods of fat burning followed by feeds that are much more potently anabolic due to the increase in insulin sensitivity. In this environment (unlike the eating every 2 hours) losing fat and gaining muscle is absolutely possible.

Do some research on insulin sensitivity as well as it's opposite insulin resistance. This for me has been the key mediator in losing fat and gaining muscle.
 
Sun 12/6:

Woke up a little groggy from the carbs on saturday.

Wendler 531 DB Incline Press: 105s x 5, 110s x 5, 120s x 8 (not sure what my previous rep PR would be for these)

Rested about 5 minutes. Then Crossfit:

Did as many rounds as possible in 12 minutes of:

2 135lb push press
6 135lb close grip bench press
8 box jumps

Score: 8 rounds (so i ended up with 16 push presses, 48 close grip bench, and 64 box jumps)

Either I didn't program this session well or my conditioning is really starting to increase. I didn't feel that winded and my strength started giving out before my wind. I think in the future close hand pushups would be a better choice than close grip bench. I think laying on the bench no matter how short the time allowed me to recover too quickly. A bodyweight movement like pushups would force me to secure my core while pushing so the wind recovery wouldn't quite be there at all.

Diet:

Meal 1: 16 ounce chicken cooked in coconut oil

Meal 2: 8 ounces lean chopped sirloin with 3 strips of bacon and 1 fried egg on top

Meal 3: 2 scoops egg white protein powder in 1 cup coconut milk

Meal 4: Salad topped with 8 ounces chicken, crumbled boiled egg, bacon

Snacks: a few grapes between meal 3 and 4 as well as after meal 4.

Ran out of my multi (need to get more) but got in 10 grams psyllium husk, and 15 grams fish oil.

Not a bad sunday. Felt strong so i'm looking forward to deadlifts @ 425lb on tue.
 
Tue 12/8:

Woke up well rested after nearly 9 hours of sleep.

Wendler 531 Deadlift: 385 x 3, 405 x 3, 425 x 7 (Previous rep PR was 5)

Rested about 5 minutes. Then Crossfit:

3 rounds for time of:

5 315lb sumo deadlift
7 box jumps
9 pushups

Time: 2:55

I didn't program this well. I initially intended to do 5 rounds but my legs were failing at 3. The sumos were weighted too heavily after that 425 rep PR.

During the next Wendler cycle the crossfit will be programed to be heavy the first week, then lighter the next, then light the final week. So as the Wendler weights go up, the crossfit focuses more on lighter weight conditioning.

Diet:

Complete shit. Didn't pack food for the day

Meal 1: Double chicken breast sandwich on wheat bun

Meal 2: Footlong subway double chicken breast

Meal 3: 8 ounces tilapia with salad and steamed broccoli

Meal 4: Raw juice: 4 eggs, small orange, lime, lots of spinach blended in vitamix

15 grams fish oil and 6 grams fiber.

Aside from the shit eating it was a good day. I'm excited about the new rep PR on deads. Can't wait to hit 450 for reps next week.
 
Catchup:

I just finished my 2nd micro cycle. Here's a recap:

Micro 1:

Deadlifts: 355 x 5, 380 x 5, 405 x 10
Standing press: 155 x 5, 165 x 5, 175 x 8
Squat: 280 x 5, 300 x 5, 315 x 12
DB Incline Press: 105s x 5, 110s x 5, 120s x 8

Micro 2:

Deadlifts: 385 x 3, 405 x 3, 425 x 7
Standing Press: 165 x 3, 175 x 3, 185 x 6
Squat: 295 x 3, 315 x 3, 335 x 8
DB Incline Press: 110s x 3, 120s x 3, 125s x 7

Almost all of the final sets are new rep PRs for that weight. Here is what i have coming up the final Micro Cycle before the deload.

Deadlifts: 355 x 5, 405 x 3, 450 x ?
Standing press: 155 x 5, 175 x 3, 200 x ?
Squat: 275 x 5, 315 x 3, 355 x ?
DB Incline Press: 105s x 5, 120s x 3, 130s x ?

What will the final reps be? The suspense is killing me. Will i choke and barely manage 3 or pull 5 or 7 out of shear will?

Tune in next time. Same bat time, same bat channel.
 
the.gladiator1987 said:
lol love the suspense bro. You got me wondering too!

This is the sickest log I've ever seen on the internet. Your body reminds me of me except your 6 inches taller haha. But this reminds me of something ill be doing in the future.
Click to expand...

Be happy with your height. Squats SUCK when you're 6'4" and forget about having impressive calves. At your age you are going to look ridiculous in a few years if you keep this up. How freaky you want to get will be completely up to you.
 
The third microcyle started well.

Deadlifts:

355 x 5
405 x 3
450 x 5 (rep PR)

No crossfit, i decided to just do a little assistance work and start recovering.

Good mornings:

135 x 8
175 x 8
185 x 8

Pullups

BW x 14
BW x 12
BW x 10

For the day I took down 2 1/2 pounds of meat, 9 eggs, and 2 1/2 bags of spinach. Here's the breakdown

Pre workout: 1 scoop eggwhite protein w/ coconut milk

Post workout: 2 scoops eggwhite protein w/ coconut milk

Meal 1: 1lb chicken w/ avocado and salsa

Meal 2: Raw juice - lime, 4 eggs, bag of spinach

Meal 3: 1/2 lb ground sirloin (lean)

Meal 4: Raw juice - lime, 3 eggs, bag of spinach

Meal 5: 1lb chicken w/ avocado and salsa

Meal 6: Raw juice - lime, 2 eggs, 1/2 bag of spinach

Hamstrings are FRIED today. Feels fucking fantastic.
 
Life has sucked. I was incapacitated for about 4 days with the flu and my strength suffered. Couple that with some shitty holiday eating and it was a less than ideal end to my 2nd wendler mesocycle. Here's how it went down:

Standing Press:

155 x 5
185 x 3
195 x 2 (piss poor, this was my first day back from the flu)

Squat:

275 x 5
315 x 3
355 x 4 (not terrible, but weak nonetheless)

Incline DB Press:

105s x 5
120s x 3
130s x 5 (this is a new PR but i was hoping to get 6 or 7 here)

So the highlight of this cycle was the 450 x 5 deadlift which took place right before i got sick.

Looking ahead i'm getting a bit of bodybuilder ADD. I saw a video interview with Louie Simmons the other day and it made me want to give conjugated periodization a go. I have a week now of deloading from the wendler cycle so i'm going to spend it studying the standard westside template.

Happy New Year!
 
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