Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

skaman's WSB training Journal

skaman607

skaman607

New member
I've decided to try WSB, and I'm currently on the third week of the 9 week program, on elitefts.com, it' skind of hard to follow, because I don't have all of the equipment though here goes:


12/02/02

Squat good Mornings
I'm doing these instead of regular GM's because I have to take the weight off of a bench rack, and that is basically a squat GM by itself

25x3
45x3
65x3
75x3
85x3
95x1
100x1
105x1
110x1 PR!


Glute Ham Raises
My Hams are really weak, the last few reps of my last set invovled me falling on the floor and pushupping my way back up

3x8(no weight)

Reverse Hypers
I do these off of a bench, I know its not the full range of motion, but its better than nothing

3x8(no weight)

Reverse grip Curls
50x6 rest pause, 4 reat pause, 2 rest pause, and a 20m second static hold

Sit ups
5x12x20lbs

Leg Raises
3x8


I'd like anyone's imput, especially those who are farmilliar with Westside
 
where do you lift? you'd be a lot better off with a squat rack. hell you could even make a reverse hyper out of a squat rack
 
I asked for a drum set, and my parents haave already bought it:bawling:

My hams were sore as anything today, which wasn't helped by the fact that we did 800 meter repeats today in track.

I felt some pain in my tricep tonight while I ws warming up, so I think I will put off ME upper body for tomorrow
 
I lke it, my pecs are developing too;) I might have pulled something, I think I will skip ME upper body though
 
You should snap some before and after photos to go along with your journal...
I'd love to see how well WSB training does for you...
 
I did DE lower body today:

Box Squats

10x2x65

Reverse Hypers

3x8

Stepups

2x8x75

DB Shrugs

3x10x40

DB Rows

4x6x40

BB Curls

7, rest pause 3, rest pause 1, rest pause 20second static hold with 60lbs

the box squats, seemed hard, but not really hard, well its kind of hard to explain, I mean it was sort of hard getting off of the bench, but i didn't feel like I was really straining, i really need to get a squat rack though
 
why did you do rows and static holds on DE lower? just curious..
 
well I decided to do biceps on lower body days, and decoded to do doggcrapp's routine fo rthem, and the training program on elitefts.com said to do the rows
 
you sure it wasnt DE bench? maybe lats are that many times a week
 
Skaman,
You dont know anybody with a scanner? Your school wont let you scan stuff? If you need somewhere to host em, you could send em to me...
 
rally the only person i know with a scanner lives about two hours away from me, and my schools, babysitterware won't let me on this site
 
DE lower body

Bench Press

10x3x65

Elbows out extension does anyone know where i can see an example of how to do it?

4x8x15

Incline Bench

3x6x65

Side Bends

3x10x40

the site says to do bent over side bends but i dont know what they are can anyone help?
 
hey skaman...how fast are your speed sets? under 3 seconds?

i dunno...its seems weird that you use the same weight for incline. is the incline fast too?

when i tried westside for the first time i used WAY to much weight for speed work and was very overtrained. Just worry about bar speed...I think that is the way to go.

just a thought
 
That also isn't bench side work. You should have a tricep move, a lat move, and a shoulder move. Side bends are for squat day. Incline bench should go before elbows out extensions as the 2nd big move of the day.
 
alright, I'm going to move all ab and oblique work to lower body day, and all lat and bicep work to upper body day

can anyone tell me what a side raise and bent over side raise is, do they mean a lateral raise?
 
ME Lower Body

Low Box Squats
25x3
45x3
65x3
85x3
95x3
105x1
110x I couldn't unrack the stupid weight:kaioken: I really need a squat rack

Glute Ham Raises

5x5

Partial Deadlifts

2x20x125

I wanted to do another set, but I couldnt coak my hamstrings into it

Reverse Hypers

3x8

Weighted Situp

5x12x25

Leg Raise

3x8

I need a squat rack, I'd better start looking for yard sales
 
go to walmart.com...there's a really cheap weider squat rack for like 140 bucks that you can order. it's not heavy duty or anything, but it'll definately work
 
Rack

You could also build your own rack, if you have access to welding equipment and some steel. Thats what I plan on doing, whenever I get my home gym.
 
or just build one out of wood.....should support whatever weight you are using for at least a little while
 
zack: that's pretty much out of the question I dont think i know of anyone who welds

t3c: could you give me some instructions?
 
I dont know about the wood idea. I suppose it would work, if you built it sturdy enough, but there would be no easy way to make adjustable J-hooks or safety bars.
 
it might be possible to build, but i'd rather buy one that i know isn't going to collapse on me or anything.
 
yeah i probably would have done a bad job building it anyway

I'm supposed to do a floor press tonight, does anyone know how I can rack the weights, because it would be kind of dangerous, if i just did it on the floor
 
skaman607 said:
I'm supposed to do a floor press tonight, does anyone know how I can rack the weights, because it would be kind of dangerous, if i just did it on the floor
Click to expand...
You could get some concrete blocks or boards or something to rest the bar on.
 
i layed on the ground by the bottom of the bench and had the bar rested on the bench. then i had somebody hand it off to me
 
I was thinking of laying on the ground, by the bench, and having the bar resting on the part of the bench you would usually lie on, an dprop th eend of it up, so it doesnt roll off on me
 
yeah, like that. just make sure your head is close to the bench because it's hard on your shoulders reaching too far back and lifting the weight up
 
skaman607 said:
... and prop th eend of it up, so it doesnt roll off on me
Click to expand...
If you prop the end of the bench up, it will roll the other direction. No propping necessary. If nothing pushes it, it shouldnt roll, assuming your bench is flat.
 
ME upper body

Floor Press
does anyone know how this is supposed to be executed?, do you take it to above your chest, or your upper abs?

25x3
45x3
65x3
85x1
95x1
100x1 PR!

JM Press
it said to work up to 2 sets of three, so this is what I did, also I have the same question about the JM press as the floor press, and you're just supposed to lower it slowly, and then push it as fast as you can up?

25x3
45x3
65x3
75x3
75x3

DB inclline press

2x10x25lbs

DB cleans (for rotators)
someone told me that's what it meant when they said one arm cleans, is this right?

4x8x5lbs

DB Incline Curls

8 rest pause 4 rest pause 2 restpause 20 second static hold x 20lbs

I think I'm going to have to modify this to get in a delt exercise and a lat exercise like spatts said
 
i take the bar to my sternum on all bench movements, not upper chest.

rep cadence differs from person to person. spatts at one time said she was going to try with fast rep accessory work. i dont know if she did that or not. i went slow and heavy for all accessory stuff.

i've never done DB raises, i just did plate raises about 2x a week

didnt you do some curls on DE day or am i mistaken?
 
Skaman...I can't TELL you the last time I did biceps. Get your lats and shoulders up to speed.

Jeremy...I did try it, and my speed is continuing to increase, especially through sticking points. It seems to be working for me.
 
skaman607 said:
ME upper body

Floor Press
does anyone know how this is supposed to be executed?, do you take it to above your chest, or your upper abs?
Click to expand...
Lower it the same way you would if you were benching (upper abs/sternum).
 
so next time I should add in some plate raises and rows? by the way how do you hold the plate, with one hand or two? is there anyting wrong with doing biceps?
 
DE Lower Body

Box Squats

10x2x65

Reverse Hypers

4x8

Glute Ham Raises

3x6

I had a cut on my knee, and these tore the crap out of it

Weighted Situp

5x10x25
 
looks good

as for biceps, there was a joke between me and a couple of my PL buddies about a year ago. one guy would start doing curls and he'd catch some shit. then he'd just say he was just doing deadlift accessory work. lol
 
what kind of wood?

if anybody else is reading this, my box is about 11 inches high, made out of plywood. do you think this is this safe to squat on?
 
jeremys said:
what kind of wood?

if anybody else is reading this, my box is about 11 inches high, made out of plywood. do you think this is this safe to squat on?
Click to expand...
Is it all plywood? the sides and everything? Or are there some 2x4's or 2x6' in there too? Without knowing more about the design I really couldnt anwer.
 
i dont know if its sturdy or not. seems pretty solid since it's fairly short though.

i'll throw in a couple 2x6 pieces on the inside to be sure
 
DE upper body

Bench Press I couldn't keep my shoulders on the bench :mad:

10x3x65

Close Grip Bench Press

25x3
45x3
50x3
60x3
65x3
70x3
70x3

bent Over rows

3x8x65

Plate raises

3x7x20
 
how didnt your shoulders stay on the bench? did they pop up at the top of the bench or were you sliding off?
 
Not really sure you you mean by you couldnt keep your shoulders on the bench, but make sure you have your shoulder blades polled together the whole time.
 
you mean you pressed so fast that you popped up off the bench a little at the top?

i've done that a few times. its normal, usually when you're not using bands
 
hmm skaman

i was doing some thinking...about my training then after that you came to mind. I started westside only after a little bit of training regularly. I practically started squatting and deadlifting as I started westside. After all the box squatting and rack deadlifts and partial movements i realized that its not a good idea because i need to have some experience with the FULL movement first. to learn form...ect.

Now, I think it would be a good idea to maybe do ACTUAL squats on ME squat day, just change your rep schemes around each week. I do think its a GREAT idea to train dynamically, and to use most of the asistance westside suggests.

just a thought.....
 
actually I have been squatting and deadlifting for awhile, and even took a week just to work on form since I started WSB

do you think I should do deads on ME days also (different ones of course;) )
 
hmmm why don't you try something like this

ME squat
various rep schemes, then try to beat that rep scheme after you cycle through your others. just like you would try for a pr on a ME move. try to beat that weight

ME bench
regular bench
various rep schemes
- tricep move (boardpress or something)

DE squat
use a box on DE day to practice sitting back


DE bench




maybe you could deadlift every few weeks on ME day.


this is basically what deciever does...i'm doing something like it as well. My full squat form and strength is alot better then when i was doing partials. I think it makes more sense especially for the beginner or someone at least new to PL form.
 
i agree with tec on the reps for ME.

also, board presses, for assistance work, are usually done for reps. just makin sure you know that, though you probably already do
 
so it wouldn't be a true ME day?

anyway i lifted before i saw your last post, so here goes

ME Squat

Low Box Squat (13") is this too low (I'm 6'2")

25x3
45x3
65x3
85x3
95x1
105x1
I had the same unracking problem as before:mad:

Glue Ham Raises I can feel my hamstrings getting a lot stronger

5x5

Partial Deadlifts (on a 13" box) once again these were killer

3x12x100

Reverse Hypers

3x8

Weighted situp

2x12x25

Leg raise

2x8
 
also, prioritize....you NEED a squat rack or a powerrack or SOMETHING...its hindering your progress if you can't unrack the weight. If you cannot afford one now, borrow money, ask your parents and tell them you will pay them back...or build one

Rig something up...ever see bfolds squat rack? Its two barrels...
do that or something like it.

Maybe go to a gym at your school? Or even a local one
 
i would go for a 1rm every 5-6 weeks or so. otherwise i'd go for 5 reps or 3 reps.

i may be doing this exact split because of my back. i'll see what i can scrap up to put the bar on for squats, if i can squat. i could about 2 months ago but my back got really tight and pumped right away
 
well I did a 1rm tonight

ME upper

Floor Press hardest part was getting it off of the bench, after that i was fine, weird

25x3
45x3
55x3
65x3
75x3
85x1
95x1
105x1 PR!

JM Press this is slow eccentric, and fast concentric right, with PL form

25x3
45x3
65x3
75x3
75x3

Dumbbell Incline Press

2x8x25's

Bent Over Row I could feel it in my hams on this one

4x6x75

Front Plate Raise

3x5x25

some thoughts on yesterday's workout:

hams=sore

sore hams+800 meter repeats=me wanting to kill my coach;)
 
i wouldn't worry too much about 'slow' concentric on assistance excercises. i never do

on bench stuff, i'd think you could do 1rm. before, i was talking about your ME squat day
 
skaman607 said:
well I thik that's how the JM press is to be performed, http://www.joeskopec.com/joeskopecjm.mpg if it doesn't show up as a link, just copy and paste it into your thingy at the top of the screen, but also it looks as though he is using BB form when doing it
Click to expand...
I notice you referring to JM Presses with PL and BB form...when you say powerlifter form, are you referring to elbows tucked and bodybuilder form as elbows flared?
 
skaman607 said:
actually i was refering more to where he touched his chest with the bar(or came close to touching it)
Click to expand...
Although everyone has their own form for JM presses, I believe they should come down towards the upper chest rather than the sternum/upper abs.
 
DE Lower Body
We did hills in track today, so I backed off on the volume today

Box squats

8x2x70

Reverse Hypers

2x8

Glute Ham Raises

2x6

Weighted Situp

5x10x35

my hams were shot after tonight's workout
 
It was a little hard to go really fast, I think I got each set in about 4 seconds, oh by the way is 16" good for my box squats (I'm 6' 2") it takes me to just about parallel
 
the # of reps in your sets are lighter because of running all the damn time, right?
 
i see your reps for today never went above 6. do you plan on varying reps weekly or do you just do as many as you feel like depending on the day?

i'm probably doing too many reps for supp/acc work too often
 
am I, on westside supposed to do like sets of ten for all of my accessory work? well on the website it says to do 2 sets of 3 for close grip, for rows, I decided to do the reg park old school program for strength and size, and for the plate raises, I would up the weight, then over the next few workouts work up to a set of ten, then up the weight again
 
ok skaman, problems i see here:

- your box squat weight and speed bench weight are practically the same. why?

- you are doing partials that will not definately help your bench. Especially if you don't even use a bench shirt or plan on competing. Since you are new to weightlifting somewhat i think you should just do full range of motion.

-whats your diet like, I hope you are eating enough to compensate for the running you do in track.


you really should consider a full range of motion for ME days with different rep schemes. by doing partials you are not working certain muscles. When you board press or whatever...you are almost taking the bottom of the bench out of the lift. When you go to bench raw...you'll be stronger at the top, but what about the bottom?

same goes for squats. if you took away that box that you are getting used to squat on...would you be able to get down low AND sit back enough without it? Its better to learn and practice actual squat form for a while. You said you practiced for a week before you started...and I think it takes much longer than that to have good form.



this is not insulting you in any way at all, just helping you out.
 
am I, on westside supposed to do like sets of ten for all of my accessory work? well on the website it says to do 2 sets of 3 for close grip, for rows, I decided to do the reg park old school program for strength and size, and for the plate raises, I would up the weight, then over the next few workouts work up to a set of ten, then up the weight again
Click to expand...

gotcha..remember the sets of 3 aren't every week, just every couple weeks i believe
 
Alright tomorrow I'm gonna try this

Squat-ME stuff

Glute Ham Raise

5x5

Partial Deadlifts

3x20x100

Reverse Hypers

3x8

Weighted situps

5x10x35

Side Bends

2x10x50


hOw does this look?
 
is that 20 reps for deads? i wouldn't do that

my GH raises are in the 12-15 rep ranges for about 3 sets. i personally would do that instead of 5 sets of 5.
 
well they're really just partials, I'm doing them off of a 12" box but do you think I should cut the reps t 12 maybe?

12 reps od GHR? that's killer
 
12 reps for glute/ham is killer, but that's the way i like it. 5x5 might work though. just letting you know what i do..

i'm not really sure about partials but i think most people who train westside do heavy partials for ME, and move the pins down ever couple weeks. not sure though
 
well everything went as planned, here are the weights I didn't post previously

Squat: I was going for a 3 rep max

25x5
45x5
65x5
85x5
95x3
105x3
110xI can't wait til my birthday

partial deadlifts

3x6x145

GHR 5x5 my ams were giving me trouble tonight
 
ME Upper

Bench Press

25x3
45x3
65x3
85x3
95x1
105x1
110xmiss
110x1 PR!

JM Press

45x3
65x3
85x3
85x3

DB Incline

2x8x25

Bent Over BB rOws

4x6x80

Front Plate Raises

3x8x25
 
DElower Body

felt Horrible

Charlie Horse in Left Quad

Box Squat

5x2x70

GHR

5x5

Power Cleans

I'm just experimenting with them, by the way how wide should the grip be?

Reverse Hypers

3x8

Weighted Situps

5x10x35
 
sounds like you either went to heavy or too fast on your warmup, when i warm up i do it slower than normal, and with a weight i know i can get 20 reps easily.
 
You must log in or register to reply here.

Similar threads

future
Westside Barbell
Replies
2
Views
11K
SaiBoT
SaiBoT
E
My Training Journal
21 22 23 24 25 26 27 28 29 30
Replies
3K
Views
302K
[CinnamonBuns]
[CinnamonBuns]
SouthernLord
The Ultimate Training Split
Replies
64
Views
33K
mikkeltaylor
M
A
the superhero program
Replies
4
Views
8K
djeclipse
djeclipse
Andalite
Massive Assistance Thread
Replies
1
Views
714
Andalite
Andalite
Top Bottom