Ehopkins' Westside Log!

ehopkins932 · 06-22-2009, 04:38 PM

I did Madcows 5x5 for 11-12 weeks, and saw pretty good gains. However, knees are bothering me from squat frequency even though poundages increasing 5lb a week still. So, Ive decided to do IA's 3-day Westside routine. I switched some of the exercises to accommodate myself though.

Stats:
about 143.5 lbs 5'8ish

Bench 180x5, 185x3 sticking point is about 3-4 inches from chest (need to get it taped)

Squat 230x5 not really sure where sticking point is since ive never missed a lift in madcows...but its getting harder/slower at the second half of the movement

Deadlift 270x5, 280x2 sticking point is off the ground. upper half of lift is very easy for me and I am much stronger there

Monday ME Squat,
Arched Back Good Morning 1x3 reps
Box Squat 2 x 8 at parallel
Hyper-Extensions 2x10
Standing Ab Pulldowns 3x15

Tuesday Off

Wednesday ME Bench
Flat Bench, 1 max set if 3 reps
JM Presses 3x10
Lateral raise 4 x 10
Barbell Row 3x8
DB Curl 3x10

Thursday Off

Friday DE Squat
DE Box squat at parallel 2 reps x 8 sets, 45 TIMED seconds between sets
Pull-Throughs 3 x 10
Glute/ham 2 x to failure
Decline Sit-up 3x15

Saturday Off

Sunday Off

__________________________________________________ __________

Monday DE Bench
Speed Bench press 3 reps x 8 sets, 45 TIMED seconds between sets
Close-Grip Bench 3 x 6
Rear-Delt Raises 4x10
Pull-ups 3x6
Incline DB Curl 3x8
Wrist Curl 2x12

Hopefully i get a good carryover from the box squats. Im going to have to guess percentages in the beginning though for speed work...Im guessing my max box squat a little below parallel is 200? (Ill probably use 180 though just to make sure.

EDIT: Routine was switched after first 2 workouts to what the standard is...should be more effective now

ehopkins932 · 06-22-2009, 04:44 PM

MONDAY 6/22/09

ME Squat
Arched Back GM
Barx12
65x8
85x3
105x3
135x3
165x3 <---thought this was going to be max, had more left though
175x3

Box Squat <---first time doing these
95x8
95x8

More weight could have been used, but wanted to get form down better

Ghetto-ist GHR ever
8xBW
6xBW
4xBW

I should take a video of me doing these and send it to dave tate and see if he will give me a free GHR machine lol. I put a bar loaded with 295 (so it doesnt roll) in between the two lowest pins. I put a bar pad on it for comfort. I stand my bench up on 2 3in platform (used also for box squat attachments and deficit deads). I slip my feet inbetween bench and bar and do them. They are hard lol.

BB Row
95x8
95x8
95x8

DB Curl
25x10
25x10
25x6 <---i always bomb out on last set of curls...atleast its not squats

Wrist Curl
35x10
35x8
screwed the 3rd set

Overall good first workout. Im writing this 1 hour after my pwo meal and I still cant touch my heal to my ass. Hamstrings are gonna be sore tommorrow. Looking forward to ME Bench day.

EDIT: Im watching videos of actual GHRs now....turn out im doing them completely wrong besides not having the right equipment. Everything right about knees up was off bench and I was going down and up. Needa change set-up

Smack · 06-22-2009, 04:47 PM

Good luck. I'm also doing a Westside variant at the moment. It's working extremely well!

I know what you mean about being weak off the floor. I can do 352 x 20 from 1" below the knee but from the floor I can't even do 400 ... yet ... last time I maxed out was a few weeks ago after a 2 month layoff of lower body stuff (and only a few upper sessions).

What exercises have you switched? I see you've added wrist curls but what else?

ehopkins932 · 06-22-2009, 05:56 PM

I just like lat-pulldown (i hate the exercise it does nothing for me) for pull-ups (never used them in a routine before). Some of the accessory exercises are more tricep based (DB flat was switched for CGBP or something like that). Heavy tricep extensions bother me so Im doing rope pulldown.

Kind of minor stuff, nothing major except for ME Bench is just flat bench instead of CGBP 4 inches from chest in rack. Once flat bench stalls ill probably do floor press and start incorporate boards/bands.

ehopkins932 · 06-24-2009, 02:44 PM

WEDNESDAY 6/24/09

ME Bench
Flat Bench
Barx12
85x8
105x5
135x3
165x3
190x3

Rope Pulldown
3x10 (3 plates ~ 50lbs)

Incline DB Press
40x10
40x10

Lateral Raise
12.5x10 ---> had to lower after this, felt like a woman
7.5x10
7.5x10
7.5x10

Decline Sit-up
3x15 (25 plate on chest)

Overall good today. Lasted a little over an hour

ehopkins932 · 06-26-2009, 02:45 PM

Friday 6/26/09

DE Squat
Box Squat 100x2x8

Pull-Through
3x10 (3 plates ~ 44 lbs)

GHR
2x6
2x4 Needa get these filmed

Did not do abs because they were sore from wednesday. One of the reasons I switched it up

Smack · 06-26-2009, 06:00 PM

You've changed your split again. Good luck anyway.

ehopkins932 · 06-27-2009, 12:04 AM

Quote:

Originally Posted by Smack

You've changed your split again. Good luck anyway.

Just to the standard westside as opposed to the way it was. It makes more sense and I wont be having to use sore muscles.

ehopkins932 · 06-27-2009, 01:24 PM

Saturday 6/27/09

Restoration Work
30 min on treadmill at 3.0
Pushup 2x25
Pull-throughs 2x20 (1 plate)
15 min on massage machine

ehopkins932 · 06-29-2009, 02:04 PM

6/29/09 MONDAY

DE Bench

Speed Bench
8x3 at 50% (105) 45 sec rest periods

CGBP
135x6x3 --> felt light, will up next week

Rear Delt Raises
12.5x10
7.5x10x3

Pull-up
1x6
1x6
1x4 --> Needa work on these...

Incline DB Curl
20x8x3

Wrist Curl
30x10...forearms felt fried didnt even do another set

06-22-2009, 04:38 PM	#1
ehopkins932 Strength Verified Senior Member Join Date: Dec 2008 Posts: 1,651	Ehopkins' Westside Log! I did Madcows 5x5 for 11-12 weeks, and saw pretty good gains. However, knees are bothering me from squat frequency even though poundages increasing 5lb a week still. So, Ive decided to do IA's 3-day Westside routine. I switched some of the exercises to accommodate myself though. Stats: about 143.5 lbs 5'8ish Bench 180x5, 185x3 sticking point is about 3-4 inches from chest (need to get it taped) Squat 230x5 not really sure where sticking point is since ive never missed a lift in madcows...but its getting harder/slower at the second half of the movement Deadlift 270x5, 280x2 sticking point is off the ground. upper half of lift is very easy for me and I am much stronger there Monday ME Squat, Arched Back Good Morning 1x3 reps Box Squat 2 x 8 at parallel Hyper-Extensions 2x10 Standing Ab Pulldowns 3x15 Tuesday Off Wednesday ME Bench Flat Bench, 1 max set if 3 reps JM Presses 3x10 Lateral raise 4 x 10 Barbell Row 3x8 DB Curl 3x10 Thursday Off Friday DE Squat DE Box squat at parallel 2 reps x 8 sets, 45 TIMED seconds between sets Pull-Throughs 3 x 10 Glute/ham 2 x to failure Decline Sit-up 3x15 Saturday Off Sunday Off __________________________________________________ __________ Monday DE Bench Speed Bench press 3 reps x 8 sets, 45 TIMED seconds between sets Close-Grip Bench 3 x 6 Rear-Delt Raises 4x10 Pull-ups 3x6 Incline DB Curl 3x8 Wrist Curl 2x12 Hopefully i get a good carryover from the box squats. Im going to have to guess percentages in the beginning though for speed work...Im guessing my max box squat a little below parallel is 200? (Ill probably use 180 though just to make sure. EDIT: Routine was switched after first 2 workouts to what the standard is...should be more effective now __________________ Log: http://www.ironaddicts.com/forums/sh...916#post502916 "Passion trumps everything." -Dave Tate Last edited by ehopkins932; 07-01-2009 at 04:10 PM.

06-22-2009, 04:44 PM	#2
ehopkins932 Strength Verified Senior Member Join Date: Dec 2008 Posts: 1,651	MONDAY 6/22/09 ME Squat Arched Back GM Barx12 65x8 85x3 105x3 135x3 165x3 <---thought this was going to be max, had more left though 175x3 Box Squat <---first time doing these 95x8 95x8 More weight could have been used, but wanted to get form down better Ghetto-ist GHR ever 8xBW 6xBW 4xBW I should take a video of me doing these and send it to dave tate and see if he will give me a free GHR machine lol. I put a bar loaded with 295 (so it doesnt roll) in between the two lowest pins. I put a bar pad on it for comfort. I stand my bench up on 2 3in platform (used also for box squat attachments and deficit deads). I slip my feet inbetween bench and bar and do them. They are hard lol. BB Row 95x8 95x8 95x8 DB Curl 25x10 25x10 25x6 <---i always bomb out on last set of curls...atleast its not squats Wrist Curl 35x10 35x8 screwed the 3rd set Overall good first workout. Im writing this 1 hour after my pwo meal and I still cant touch my heal to my ass. Hamstrings are gonna be sore tommorrow. Looking forward to ME Bench day. EDIT: Im watching videos of actual GHRs now....turn out im doing them completely wrong besides not having the right equipment. Everything right about knees up was off bench and I was going down and up. Needa change set-up __________________ Log: http://www.ironaddicts.com/forums/sh...916#post502916 "Passion trumps everything." -Dave Tate Last edited by ehopkins932; 06-22-2009 at 04:49 PM.

06-22-2009, 05:56 PM	#4
ehopkins932 Strength Verified Senior Member Join Date: Dec 2008 Posts: 1,651	I just like lat-pulldown (i hate the exercise it does nothing for me) for pull-ups (never used them in a routine before). Some of the accessory exercises are more tricep based (DB flat was switched for CGBP or something like that). Heavy tricep extensions bother me so Im doing rope pulldown. Kind of minor stuff, nothing major except for ME Bench is just flat bench instead of CGBP 4 inches from chest in rack. Once flat bench stalls ill probably do floor press and start incorporate boards/bands. __________________ Log: http://www.ironaddicts.com/forums/sh...916#post502916 "Passion trumps everything." -Dave Tate

06-24-2009, 02:44 PM	#5
ehopkins932 Strength Verified Senior Member Join Date: Dec 2008 Posts: 1,651	WEDNESDAY 6/24/09 ME Bench Flat Bench Barx12 85x8 105x5 135x3 165x3 190x3 Rope Pulldown 3x10 (3 plates ~ 50lbs) Incline DB Press 40x10 40x10 Lateral Raise 12.5x10 ---> had to lower after this, felt like a woman 7.5x10 7.5x10 7.5x10 Decline Sit-up 3x15 (25 plate on chest) Overall good today. Lasted a little over an hour __________________ Log: http://www.ironaddicts.com/forums/sh...916#post502916 "Passion trumps everything." -Dave Tate

06-26-2009, 02:45 PM	#6
ehopkins932 Strength Verified Senior Member Join Date: Dec 2008 Posts: 1,651	Friday 6/26/09 DE Squat Box Squat 100x2x8 Pull-Through 3x10 (3 plates ~ 44 lbs) GHR 2x6 2x4 Needa get these filmed Did not do abs because they were sore from wednesday. One of the reasons I switched it up __________________ Log: http://www.ironaddicts.com/forums/sh...916#post502916 "Passion trumps everything." -Dave Tate

06-22-2009, 04:47 PM	#3
Smack Banned Join Date: Feb 2009 Location: Scotland Posts: 449	Good luck. I'm also doing a Westside variant at the moment. It's working extremely well! I know what you mean about being weak off the floor. I can do 352 x 20 from 1" below the knee but from the floor I can't even do 400 ... yet ... last time I maxed out was a few weeks ago after a 2 month layoff of lower body stuff (and only a few upper sessions). What exercises have you switched? I see you've added wrist curls but what else?

06-26-2009, 06:00 PM	#7
Smack Banned Join Date: Feb 2009 Location: Scotland Posts: 449	You've changed your split again. Good luck anyway.

06-27-2009, 01:24 PM	#9
ehopkins932 Strength Verified Senior Member Join Date: Dec 2008 Posts: 1,651	Saturday 6/27/09 Restoration Work 30 min on treadmill at 3.0 Pushup 2x25 Pull-throughs 2x20 (1 plate) 15 min on massage machine __________________ Log: http://www.ironaddicts.com/forums/sh...916#post502916 "Passion trumps everything." -Dave Tate

06-29-2009, 02:04 PM	#10
ehopkins932 Strength Verified Senior Member Join Date: Dec 2008 Posts: 1,651	6/29/09 MONDAY DE Bench Speed Bench 8x3 at 50% (105) 45 sec rest periods CGBP 135x6x3 --> felt light, will up next week Rear Delt Raises 12.5x10 7.5x10x3 Pull-up 1x6 1x6 1x4 --> Needa work on these... Incline DB Curl 20x8x3 Wrist Curl 30x10...forearms felt fried didnt even do another set __________________ Log: http://www.ironaddicts.com/forums/sh...916#post502916 "Passion trumps everything." -Dave Tate

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