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Old 08-04-2013, 03:09 PM   #121
WilldBill88
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Thanks Cody.
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Old 08-04-2013, 03:12 PM   #122
WilldBill88
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Sunday, August 4. 2013
Dynamic Effort Bench

Warm-Up: Dips, Pull-Ups, Face Pulls

Speed Bench
45x10
55x5
65x5
75x5
90 x 8 sets of 3 at 60%

Lying DB Tricep Ext.
3x8 x 20's (+5lbs)

Military Press
40x8
50x8
60x8

Chest Supported Rows
3x10x55 (+10lbs)

Hammer Curls
3x8 x 25's (+5lbs)
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Old 08-04-2013, 08:34 PM   #123
BendtheBar
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Keep hammering forward WB.
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Old 08-04-2013, 09:21 PM   #124
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Looking like WESTSIDEEE up in here! Nice work good program
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Old 08-05-2013, 08:40 AM   #125
moeheep
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Good Job WB
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 08-05-2013, 08:13 PM   #126
WilldBill88
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Thanks for your support guys! I don't mean to be flip flopping on programs but, I just don't think westside may be the program for me. I know I just started running it for a week or so. But, I had to ask myself if this program would really be for me. I'm still a beginner, I'm not that strong, and if I'm constantly rotating exercises on Max Effort day, how can I get better at squatting, benching and deadlifting? Thought about going back to 5/3/1 but decided to take CT Fletchers advice... "F*** the guidelines, F*** the rules, tear up the books and carve your own path!"

So I'm gonna take what I learned from 5/3/1 and some other powerlifting routines and kind of create my own program. I'll train 3 days a week for a 8 week cycle and aim for a 5-10lb PR at the end of 8 weeks. This is how I'll lay the program out..

Monday is Squat day, Wednesday is Bench day and Friday is Deadlift day. This is how an 8 week cycle will work. For example my best squat is 270;

Squat (Work up to 1-5RM)
week 1: 205
week 2: 215
week 3: 225
week 4: 235
week 5: 245
week 6: 255
week 7: 265
week 8: 275 New 5lb PR

And restart a new cycle, or keep going depending on how easy things were.
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Old 08-05-2013, 08:17 PM   #127
WilldBill88
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is Hungry!
King of The Cowboys
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Points: 5,473, Level: 47 Points: 5,473, Level: 47 Points: 5,473, Level: 47
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Jun 2012
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Monday, August 5th. 2013
Week 1

Squat
45x5
75x5
95x5
115x5
135x5
155x5
185x5
205x3

Leg Press
90x12
160x12
180x12

Leg Curls
50x10
60x10
70x10
80x8
90x6

Ab Wheel Roll-Outs
4x6 x BW

Seated Calves
3x10x70
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Old 08-05-2013, 09:06 PM   #128
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Hey nothing wrong with that! No two lifters get to the top the same way. The main thing is keep it fun and consistently smash weights and the results will come! Nice looking plan you have laid out by the way
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Old 08-05-2013, 09:36 PM   #129
WilldBill88
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is Hungry!
King of The Cowboys
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Points: 5,473, Level: 47 Points: 5,473, Level: 47 Points: 5,473, Level: 47
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Join Date: Jun 2012
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WilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beastWilldBill88 is a lifting beast
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Quote:
Originally Posted by CODY_SNIDER View Post
Hey nothing wrong with that! No two lifters get to the top the same way. The main thing is keep it fun and consistently smash weights and the results will come! Nice looking plan you have laid out by the way
Thanks man, appreciate the feed back. I guess I'm just trying to find myself in this weight lifting world. Westside may be a great program and I wanted to give it a shot. But I guess I just had to take a step back and look at myself for who I am. Me being a Raw lifter and not very experienced I had to remember "KISS" Keep It Simple Stupid!

I also think the internet was starting to corrupt my thinking by reading in to all these different articles. Time to buckle down and charge hard!
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Old 08-05-2013, 09:56 PM   #130
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You are absolutely right. I was in the same boat my last few meets. I would read about what this lifter and that lifter was doing and tried to do a little bit of all of it. Which led to no progress and actually going backwards. I have never heard the kiss method. That's pretty cool! Can't go wrong with that!
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