Trying to gain strength without adding weight using Westside Barbell log.

[Megatron Island]

I guess I might as well try and start a log for real. As the title suggests I'll be using this program:

The Westside Barbell Book of Methods: Louie Simmons: 9780982150405: Amazon.com: Books

Pretty precise summary of the program:
How To Learn The Westside Barbell Routine | LIVESTRONG.COM

I haven't worked out consistently since the beginning of summer and my strength has gone status since. My single bench press record before summer (around May) was 1 rep at 270, I worked out a brief stint since then and was sort of respectable, but definitely lost strength. I maxed out the other day on this program for the first day and now I'm at 210x1 .

So here goes: 6' 180lbs (long arms too)

10/16/2012:
Max Effort Upper Body:
Flat Bench press
210x1x1

JM Press:
135x3x5

Lat Pulldown on Hammer Strength:
180x12
180x10
140x10

Referse lat pull down on cable machine
120x12
105x15
105x10

Rope tricep pull down on cable machine
130x5
160x5
150x5

I was done by is time, forearms were aching.

Side lateral raise machine
40x15
50x15

Bicep curls straight barbell:
45x12
45x10



Edit: not doing lower body since I can still dunk, I don't need that right now

 

[krackdagawd]

Edit: not doing lower body since I can still dunk, I don't need that right now

 

[sknk80]

Edit: not doing lower body since I can still dunk, I don't need that right now

 

[im12whatisthis]

Goofing on leaving out lower body, especially using a Westside routine.

Westside 4 skinny b*stards and the westside powerlifting routine = hnnnnnnnnnng. Two of my favorite routines and I model all my other routines off of the westside methodology.

 

[YouMadd?]

Why would you not train legs?

Training your legs promotes overall muscle strength/growth in your entire body...

 

[Jesus]

 

[Shuteye]

the westside method without squats will be like being in a relationship and not have sex

 

[A.V.]

Why would you not train legs?

Training your legs promotes overall muscle strength/growth in your entire body...

 

[Megatron Island]

Schedule really. I have no time to have both a Max Effort and a dynamic effort lower body day. I'm exhausted by the time I'm done with my upper body day and not gonna throw in a half effort lower body day on top of my upper and risk injury. Trust I know about the growth hormone release by working out a larger muscle and etc.

That said:
Dynamic Effort:
Bench press:
45% 1 rep max:
8x3

JM Press:
95x4x10

Bent over row:
100x3x15

Upright row close grip:
50x3x15
Upright row wide grip:
50x3x15

Had a to be honest, should have increased some of the weights, but I guess I got some good volume in and most of the last reps were at failure. Still loking for a decent working weight on some lifts.

 

[MMS]

neglecting legs even if you arent lifting heavy is stunting your total progress

your legs make up the largest muscle group in your body, and not working them is reducing your total testosterone output which limits growth in other areas

just squatting or deadlifting once a week would be better than nothing

 

[im12whatisthis]

Are you using bands or chains on the dynamic effort/speed lifts? If not you can boost the % of 1RM on that lift. I use 60-65% 1RM (week 1-3, week 4 50%) with 2 #5 bands.

 

[Megatron Island]

neglecting legs even if you arent lifting heavy is stunting your total progress

your legs make up the largest muscle group in your body, and not working them is reducing your total testosterone output which limits growth in other areas

just squatting or deadlifting once a week would be better than nothing

Makes sense. I'll probably throw it in with the upper body DE days.

I can't dedicate any full days this semester to giving an all around training schedule through the week though. Monday and Thursday are pretty much the only available times, hate work

Are you using bands or chains on the dynamic effort/speed lifts? If not you can boost the % of 1RM on that lift. I use 60-65% 1RM (week 1-3, week 4 50%) with 2 #5 bands.

Not this past workout, I just ordered these bands earlier this week but they haven't arrived yet.

http://www.westside-barbell.com/products/index.php?c=11&p=74