First Week WestSide W/O

[CrimsonKing]

k bros - BFold egged me to post my routine for your all so don't think I'm trying to impress anyone with my #'s cause they aren't impressive YET!

Comment's, suggestions, etc WELCOME!

Routine-
Monday - Speed BP
Tuesday - Max SQ/DL
Thursday - Max BP
Friday - Speed SQ/DL


Mondays w/o

Close Grip (index on smooth) Bench - 125 x 3 reps x 8 sets
Incline Bench - 155 x 6 x 2
Lying DB Tri Ext - 10s x 8 x 7
DB Cleans - 10s x 10 x 4
DB Rows - 70s x 10 x 4


Tuesday w/o
Deadlift
135 x 3
225 x 3
285 x 3
315 x 3
385 x 1 (sumo style)
425 x 1
435 x 1 (missed - no start)
Pull Tru's - 90 x 10 x 4
Leg Curls - 120 x 8 x 4
Abs - 50 x 4

Thursday (TODAY!)
2 Board Bench Press (Close grip - index touch smooth)
135 x 3
185 x 3
225 x 3
235 x 1
245 x 1
250 x 1
Seated DB Tri Ext 50 x 80 x 3
Tri Pushdowns 50 x 10 x 3
Side Lateral Raises 15s x 10 x 3
Bent DB Rows - 85 x 8 x 4
EZ Curls 65 x 10 x 2


Observations - OMG.. my triceps are soo weak! my arms are actually shaking right now as I type this message in 1 hour post workout!

 

[scout420]

Damn bro you need to get them numbers up there.

 

[b fold the truth]

Heck of a job!!!!!!! I love that part at the beginning..."aren't impressive YET!"

B True

 

[The Shadow]

CK - nice job!!!

My tris are weaker than I ever thought possible....

 

[CrimsonKing]

Well - I'm not surprised about the reception my post is getting to be honest So, my #'s are NOT impressive. But you know what? I'm glad it is looking sad, because I'm going to enjoy the journey as my numbers go through the roof. I just finished my first year of lifting and was focused my weight loss mostly. Well know I'm going to take advantage of my 'genetics' and let the muscle pack on until i hit 300# again but this time it will be solid muscle. And I'll come back and post my numbers then and let you all oggle over them then and I'll pay no attention to you then becuase you were not there during the journey. So 2,000# total here I come.

btw. Thanks for the motivation

 

[CrimsonKing]

CK - nice job!!!

My tris are weaker than I ever thought possible....

ME2!.. My tris are trembling literaly today from ME Bench last night!

 

[Exodus]

crimson........ let the masses have their fun talking......... just dust it off and keep at it.

my numbers where weak as well. corn's were and he is a beast............. it gets better, trust me you will love it.

but i had the opposite problems of you guys.......... westide helped me to figure out my weakness better than any bodybuilding program did.............

im back to bodybuilding currently......... i will go back just not at the moment.......but my tricep exercise stayed high......... like the 7x8 ext with 30-45 seconds rest inbetween.......... i was doing that with 40lbers........... but my max effort still sucked.......... i noticed 2 major problems...........1 my shoulder muscles - i didnt have any.............2 even though westside doent train it - my pecs.

now im focusing on those........... now my triceps are just slightly weaker than my new delt and pec strength......... so my sticking point went from 2 inches of my chest to tricep lockout.........

hehe......... i always did love problem solving back in school..thank you westside.

X

 

[CrimsonKing]

Friday's W/O WITH PICS!

http://photos.yahoo.com/crimsonking911

Speed Squats/DL W/O

Farmer Walk (BFold's video's got me hooked to try this one)
120# x 50'
120# x 30'
210# x 5' ! Look at my face in that pic! Arghhh

Box Squats (15" box)
185 x 3 x 8 sets (too easy will ad more weight next time)

Leg Curls
120 x 8
120 x 6
100 x 5

*thats all for today.. give platelets tommorrow morning at red cross don't want to be too sore! lol

 

[Doktor Bollix]

Great work. At this stage of your training you sound like a naturally strong guy to me.

 

[b fold the truth]

Love the pics...

How did the farmers feel? Hard on your grip? Hard on your hips/back etc...?? What went first?

On the farmers...wrap your wrists lower on your hand. You want them to literally close your fist for you on the farmers...Chalk is a must too...

Try to sit back on your box squats. Remember that your shins should be straight up and down...if you can. It takes time...after a year I still can't do it...

B True

 

[CrimsonKing]

Love the pics...

How did the farmers feel? Hard on your grip? Hard on your hips/back etc...?? What went first?

On the farmers...wrap your wrists lower on your hand. You want them to literally close your fist for you on the farmers...Chalk is a must too...

Try to sit back on your box squats. Remember that your shins should be straight up and down...if you can. It takes time...after a year I still can't do it...

B True

Thanks Bud!

back was the first to go on the 205 farmers.. on the lighter farmer my grip was what ultimately stopped me. As far as feel ... it hard to describe the amount of stabilizing needed to to the exercise! It was great I was real excited to try them .. Next time I'll have to do it outside where i don't need to worry so much about breaking a box or something in my basement! It made turning with then interesting! lol.. wish I had a digital camcorder it was funny!

Sit back more on the squats! OMG.. I'll try!

thanks again!

/CK

 

[Hannibal]

Try to sit back on your box squats. Remember that your shins should be straight up and down...if you can. It takes time...after a year I still can't do it...

Exactly what B True said...SIT WAY BACK. Your shins should be straight up and down. Also hard to tell from that view but I am guessing that you need to FORCE YOUR KNEES out more. Some of this is a function of hip strength. A good way to bring hip strength up is Doubling up a band around your knees and sitting on a well below parallel box....then force your knees out against the band. You can do them for reps or static holds for time.

Its hard to visualize from the written word...but the way I like to explain it is this....a power squat is more of a back and forth (only thing that moves is your hips) rather than up and down. When you sit on the box the first thing that you do to rise out of the bottom is to drive your head back into the bar. Then your forces your knees out and flex your GLUTES first...not your quad. You can have a training partner watch to make sure that you are doing that. Hope that helps...

Also get some Chucks

 

[Deciever1]

what kind of power rack is that?

and also like other people said, sit back on box squats. also i cant tell becasue you dont have a bottom position of the box squat, but does that put you below parallel?

 

[JDarty6173]

Is your Box made of Plastic? If it is you should consider going ahead and building yourself a wooden one or you won't be able to sit back enough on the box to release your hips without worrying about somethin breaking... (lol, I think i just re-lived an embarasing memory from my first week of box squats )

 

[CrimsonKing]

thanks guys.. great responses on the box squat pic! I really appreciate it and will take all of the advice given.

To answer a couple of questions -

1. the pic was taken with my digital camera on a delay pic setting so I tried to time it to when I was on the 'box' but it didn't work out!

2. Ya, the 'box' is actually a plastic foot rest from my yard furniture! I do need to make myself one soon! It was 15" off the floor. I think it was parallel but for sure it wasn't low

3. The rack is from Body-Solid the Pro Power Rack.. I purchased it from www.acefit.com they are the factory direct reseller. I've been pretty happy with the rack and have down some big deads and squat failures witn full confidence in the catches! lol

 

[TheProject]

Nice work, CK!

Two questions:

(1) Why incline bench on speed day?
(2) Gotten your bands and chains yet?

 

[b fold the truth]

Nice work, CK!

Two questions:

(1) Why incline bench on speed day?
(2) Gotten your bands and chains yet?

I do some inclines on speed bench day also...love them. I use them for a 2ndary exercise...

B True

 

[TheProject]

I do some inclines on speed bench day also...love them. I use them for a 2ndary exercise...

B True

I don't dislike 'em, B...was just asking because we never do them.

I'll do incline dumbbell presses once a week to work chest, but we've never incorporated them into our PL work.

 

[b fold the truth]

I do them because I think that they make a good auxillary exercise for my overhead pressing. I do my flat work with a closer grip to overload the triceps (lockout on overhead pressing) so I do my inclines with a normal grip for some chest and delt work...

I just want to be pretty....

I think that CK will go far...

B True

 

[The Shadow]

ck - good pics man......going from a bbing groove to a pling groove has REALLY cut my strength.....my speed squat day was form about 14" off the floor and 140 for 12 sets of 2 killed me.....

 

[CrimsonKing]

thanks again guys.


Project - I have no idea why I do inclines.. I follows BFold's advice ... lol

Corn - Ya.. I was very sore this last week but invigorated.. When you going to build some Farmers too ???? lol


I put the set of bands on my bday wish list which is right around the corner so hopefully my wife with come through soon!

Do I need chains AND bands? damn a whole new set of toys!

btw. spoke to BFold this morning he told me an idea on how to make a atlas stone from concrete ....

 

[The Shadow]

when - lol - don't know.......on the farmers stuff......I'm having a hard enough time getting thru the regular w/o....strange - I am losing size but gaining scale weight...

 

[benchmonster]

Corn, the strength levels you will be at in a year will make you wonder why you ever bothered with bodybuilding routines. Be patient. It takes a couple months to get acclimated, but then, bam (as Emeril would put it) you will take off.

Threadstarter, you are doing just fine. Box squatting is tricky. Sit way back. I have been doing it a year and just now feel like I have figured box squatting out. I used to use way to much quads and never sat back far enough. Now that my hammies are getting caught up to where they should be, I am finally strong enough to sit back even with the big weights.

Use the speed day to perfect your form as well as increase your explosiveness. Glad to see you are going to get stronger.

B.

 

[b fold the truth]

Just wait till you find a way to combine WSB with your goals...

Wait...that is WSB...finding out what works for YOU!!!

B True