Westside for a bodybuilder

[Johnny Vegas]

Decided to give Westside a try. I'm too chubby to be a true "bodybuilder" and I have no intentions of cutting fat, so maybe powerlifting is for me. Today I just established some 1RM.

Bench - 225x3, 250x3, 315x3, 350x3, 390x1, 410x1
Squat - 250x1, 300x1, 325x1, 360x1
Deadlift - 225x1, 250x1, 275x1, 295x1, 335x1, 365x1

Deadlifts have always been weak for me, relative to my other major lifts. Perhaps taking on a wider stance in squats will help change that.

 

[Johnny Vegas]

Did ME Sq/DL Today

Good AMs
worked up to a triple @ 295. I've never done these in my life and I don't know if I will ever do them again. Very uncomfortable.

Reverse Hypers
4x8@225

Spread-eagle Situps
4x20. I held a 25lb plate to my chest while I did these. Was awkward doing situps this way, but my abs are sore as hell.

Chins
3x8@+80. Pretty ruthless way to finish up the day.

Aside from feeling the standard, "I don't think I did enough" I think I like the structure of westside.

 

[Johnny Vegas]

Did ME Bench Today

3 Board Press
worked up to a single of 415. It became apparent today that my weakness is off the chest. Hopefully speed work will cure that.

JM Press
4x10@225. Weird motion.

Skullcrushers
4x10@195

Side Lateral Raises
4x8@40

DB Rows
4x10@115

Preacher Curls
4x8@165

Today I felt much more fried than I did after ME Squats. But the overall volume was much higher as well.

 

[Johnny Vegas]

Did Dynamic Squat Today

Speed Squats
8x2@260

Hyperextensions
4x8@+100

Crunches
4x20

Chins
4x10@+85

Talk about feeling like I haven't done anything.

 

[Johnny Vegas]

Did Dynamic Bench Today

Speed Bench
10x3@210. Flew off my chest.

JM Press
4x10@230. I still don't like these.

Skullcrushers
4x10@200

Side Lateral Raises
4x8@40

DB Rows
4x10@120

Preacher Curls
4x8@170

Good day. I like the bench days.

 

[Parabellum]

How are things going?

 

[Johnny Vegas]

I got hit with something flu-like so I missed some days and it killed me today, but here go resumed stats...

Did ME SQuats Today

Deadlifts
Hit a single at 350. Just didn't have much gas.

Glute Ham Raise
3x5@body weight. The tank is running on completely empty now.

Machine Crunches
3x12@200

Wide-grip Chins
3x8@+70

As I recover and can use my food as fuel, I should get back on track. I hope so.

 

[bambam34]

Those are the shortest westside workouts I've ever seen. You definitly arent doing enough. I used to train westside and I was usually dead after the first 2 exercises and the assistance lifts just finished me off. My advice would be to add more assistance lifts. By the way.....where and who do you train with?

 

[BadboyAl]

Those are the shortest westside workouts I've ever seen.

I am no WWBB expert but you need to add some additional work on squat days. Also a speed squat of 260lbs is no good for a 360lb 1rm. Do only 60% of your 1 rm for Speed day. Then do heavy good mornings followed by hypers and reverse hamstrings for low volume hi rep.