tarudriller Posted December 25, 2006 Share Posted December 25, 2006 (edited) Here's the routine: Adding in gripwork on Saturdays. This is my first time working a Westside style routine so I want to start with a 3 days/week version, any suggestions or input are more than welcome. Sunday 12/24 -Bench Press- bar, 70, 95, 120, 145, 170, 195 x 3; 220 x 2 -Incl. DB Bench Press- 40's x 4 x 10 -Bent Row- 145 x 4 x 12 -Band Face Pull- light band x 2 x 12 -Decline Situps- 10 x 3 x 10 I actually started the routine last Sunday but spent the whole week sick with the flu, felt pretty good today so I got the ball rolling.... Chris Edited December 25, 2006 by tarudriller Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted December 25, 2006 Share Posted December 25, 2006 Man, I always thought that was a good routine. If I had an incline bench, I'd probably be on it right now. Quote Link to comment Share on other sites More sharing options...
tarudriller Posted December 27, 2006 Author Share Posted December 27, 2006 Tuesday 12/26 -Box Squats- bar, 75, 105, 135, 165, 195, 225, 255, 285 x 5 -Lunges- BW x 2 x 10 -Good Mornings- 135 x 3 x 10 -Grip- ME Crush: 3 attempts w/RB240 right; 3 attempts w/BBSA left Plate Pinch: 4 10's x 10, 6, 9 seconds right; x 6, 9, 6 seconds left Rubber Band Extensions: alot of sets/reps each hand Squats- Right now I'm squatting onto a bench until my bro hammers up a box for me, knowing him it'll be bombproof so I feel good about what I'll be using. Due to a squirrelly right knee I'm using wraps on most of the sets and adding a belt for the last 2 -3. Lunges- Will eventually be using DBs on these but wanted to start slow, factoring in the knee and the fact it's a new movement for me. No wraps but I did pull on a pair of TK sleeves and kept the ROM on the safe side for now. Everything worked great, knee didn't even feel like I worked out today. GM's- Again, new movement = light weight to start. Grip- Trying to use Smitty's new gripper routine so I'm watching his thread as I go along. Chris Quote Link to comment Share on other sites More sharing options...
superfeemiman Posted December 27, 2006 Share Posted December 27, 2006 Man, I always thought that was a good routine. If I had an incline bench, I'd probably be on it right now. So did I. It's one of the only famous routines that incorporates grip work too. Quote Link to comment Share on other sites More sharing options...
WildGorillaMan Posted December 28, 2006 Share Posted December 28, 2006 WSB is a great program. It kickstarted my comeback after a long layoff and was an excellent starting point for developing an understanding of conjugate training and how to apply it to myself. Best wishes for you and your training! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted December 29, 2006 Author Share Posted December 29, 2006 Thursday 12/28 -Bench Press- 135 x 15, x 15, x 10 -"Louies" (Rolling DB Extensions)- 25's x 4 x 10 -Pulldowns- 120 x 3 x 10 -DB Presses- 30's x 3 x 10 -Hammer Curls- 30's x 3 x 8 -Ab Circuit- Diesel Side Bends- Oly bar x 8 ea. side Crunches x 25 Leg Raises x 20 Plank- BW x 20 seconds (2x through circuit) Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted December 30, 2006 Author Share Posted December 30, 2006 Thanks WGM. I don't consider myself a "skinny bastard" by any means (and not just in weight), but I also don't feel ready to dive right into the 4 days/week routine in the Westside beginners manual. I'm thinking this should serve as a nice intro and get me ready for future WS routines. Saturday -grip- Rep grippers - HG100 x 2 x 7 each hand - BBA x 12 R, x 8 L - BBA x 17 R, x 12 L - #1 x 7 R, BBA x 4 L Thick DB lifts- 70 x 1 ea. 90 x 1 ea. 110 x 1 ea. 130 x 1 R; x 0, x 0 L 135 x 0 R; 125 x 1 L 30lb York blob hold- 23 secs. R, 20 secs. L The DB is just a 1 7/8" piece of pipe....kind of surprised myself on the York holds, thought my time would be alot lower....OK, time to eat!! A Happy New Year to all, and may everyone be safe. Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted December 31, 2006 Author Share Posted December 31, 2006 Sunday 12/31 -Bench Press- bar, 70, 95, 120, 145, 170, 195, 220 x 3 -Incl. DB Bench Press- 42.5's x 4 x 10 -Bent Rows- 150 x 4 x 10 -Band Face Pulls- Light x 3 x 12 -Weighted Crunches- 15 x 3 x 10 Got the 3rd rep I missed at 220 last week on the bench press so now I have a question- how should I progress? Add 5 lbs to all sets or stay with the above weights but make another 25 lb jump and go to 245? My max single is 240 so I don't know if option #2 is the way to go but I'm looking for thoughts and opinions. Thanks in advance.... Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 3, 2007 Author Share Posted January 3, 2007 Tuesday 1/2 -Box Squats- 50, 80, 110, 140, 170, 200, 230, 260, 290 x 5 -Lunges- BW x 3 x 10 -Good Mornings- 140 x 3 x 10 -Grip- ME Crush: 4 aittempts w/RB240 right, 4 attempts w/BBSA left 2 hand pinch: 2 45's x 10, 12, 11 seconds Rubber Band Extensions: 3 x 30 each hand Chris Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted January 3, 2007 Share Posted January 3, 2007 Tuesday 1/2-Box Squats- 50, 80, 110, 140, 170, 200, 230, 260, 290 x 5 -Lunges- BW x 3 x 10 -Good Mornings- 140 x 3 x 10 -Grip- ME Crush: 4 aittempts w/RB240 right, 4 attempts w/BBSA left 2 hand pinch: 2 45's x 10, 12, 11 seconds Rubber Band Extensions: 3 x 30 each hand Chris Good looking lifting! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 5, 2007 Author Share Posted January 5, 2007 Thursday 1/4 -Bench Press- 135 x 15, x 15, x 15 -"Louies"- 27.5's x 4 x 10 -Pulldowns- 130 x 3 x 10 -DB Press- 30's x 3 x 10 -Hammer Curls- 30's x 3 x 8 -Ab Circuit- Diesel Side Bends- Oly bar x 8 ea. side Incl. Leg Raises- BW x 12 Decl. Situps- BW x 12 Planks- bw x 30 seconds Crunches- BW x 20 (2x through circuit) I misloaded the DBs for presses and curls last week to 27.5 so this week was actually 30 lbs. I swear Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 6, 2007 Author Share Posted January 6, 2007 Saturday 1/6 -Grip- Rep grippers- HG100 x 2 x 5 ea. hand -BBA x 2 x 5 ea. hand -#1 x 7 right, BBA x 6 left Strap hold- HG100 w/13 lbs x 8 seconds right, x 5 secs. left Thick bar holds- 160 x 2 x 30 secs. Deloaded 35lb York blob lift- 2 x 5 right; x 5, x 2 left 30lb York reps- 11: 6 right/5 left Wanted to give strap holds a try so I did the one attempt each hand....the thick bar is 1 7/8" pipe....to deload the 35lb blob I put a JS Light band around my neck and "set" the blob on it. Sort of crude but it worked good enough.....the reps on the 30lb'er was just back and forth, pick it up right, set it down, pick it up left, etc. Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 8, 2007 Author Share Posted January 8, 2007 Sunday 1/7 -Bench Press- 50, 75, 100, 125, 150, 175, 200, 225 x3 (3 rep PR) -Incl. DB Bench Press- 45's x 4 x 10 -Bent Rows- 155 x 4 x 10 -Band Face Pulls- Light band x 3 x 12 -Weighted Crunches- 20 x 3 x 10 Yeah the PR doesn't sound like much to the majority of you guys but I didn't hit a 225 single until last Sept. 14th so progress is being made. Rest of the routine went great as well.... Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 10, 2007 Author Share Posted January 10, 2007 Tuesday 1/9 -Box Squats- 55, 85, 115, 145, 175, 205, 235, 265, 295 x 5 -DB Lunges- 10's x 3 x 10 -Good Mornings- 145 x 3 x 10 -Grip- ME Crush- 4 tries w/RB240 right, 4 tries w/BBSA left 30 lb. York blob lifts Band Extensions- multiple sets/reps Blob work consisted of a variety of lifts, probably about 16-18 reps each hand. Face lifts, 2 and 3 finger lifts, and regular good old blob lifts.... Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 11, 2007 Author Share Posted January 11, 2007 Thursday 1/11 -Bench Press- 135 x 17, x 17, x 13 -"Louies"- 30's x 4 x 10 -Pulldowns- 125 x 3 x 10 -DB Press- 35's x 3 x 10 -Hammer Curls- 35's x 3 x 8 -Ab Circuit- Diesel Side Bends- Oly bar x 8 ea. side Leg Raises- BW x 20 Decl. Situps- BW x 12 Planks- BW x 30 seconds Crunches- BW x 20 (2x through circuit) Next week begins exercise substitution on the bench press, week 5 I start changing the assistance work.... Chris Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 15, 2007 Share Posted January 15, 2007 hello there Tarudriller! racking up the workouts I see! very strong stuff! my journal is up just so you know, your competition's here! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 16, 2007 Author Share Posted January 16, 2007 Good to see you here GoJu....bring it on! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 16, 2007 Author Share Posted January 16, 2007 Skipped Saturday's grip workout due to a full schedule all day long Sunday 1/14 -3 Board Press- bar, 70, 95, 120, 145, 170, 195, 220, 245 x 3 -Incl. DB Bench Press- 47.5's x 4 x 10 -Bent Rows- 160 x 4 x 10 -Band Face Pulls- Light band x 3 x 12 -Weighted Crunches- 25 x 4 x 12 As per the Westside 12 week template the 2 main bench press lifts rotate this week (wk 4) and the assistance work will change next week. Never did board presses before so I wasn't sure what to expect. Thanks to my girlfriend who, since I lift alone, has taken on the role as board spotter for me and did a great job. I'm a lucky guy I tell ya! Incl's were damn heavy at the end, glad I'm switching 'em out next week. Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 16, 2007 Author Share Posted January 16, 2007 Tuesday 1/16 -Box Squats- 60, 90, 120, 150, 180, 210, 240, 270, 300 x 5 DB Lunges- 15's x 3 x 10 -Good Mornings- 145 x 4 x 10 -Grip- ME Crush- 4 tries w/RB240 right, 4 w/BBSA left 30lb blob face lifts- 5 tries each hand, 5/5 right, 4/5 left (missed first attempt) Band Extensions Kept the GM weight the same as last week but added a 4th set, I really like what they're doing with my low back strength so far.... Chris Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 17, 2007 Share Posted January 17, 2007 good stuff tarudriller! strong box squats! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 18, 2007 Author Share Posted January 18, 2007 good stuff tarudriller! strong box squats! Well in the interest of full disclosure these are actually bench squats, making them a very high box squat. Still waiting on my bro to put together a box for me....and waiting....and waiting. As soon as he comes through I'll be going to a low box squat. Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 19, 2007 Author Share Posted January 19, 2007 Thursday 1/18 -DE Bench Press- 145 x 8 x 3 (60% of max) -Louies- 32.5's x 4 x 10 -Pulldowns- 130 x 3 x 10 -DB Press- 40's x 3 x 10 -Hammer Curls- 37.5's x 3 x 8 -Ab Circuit- Diesel Side Bends- Oly bar x 10 Leg Raises- x 20 Planks- x 30 seconds Crunches x 20 (2x through circuit) All the assistance work changes next week... Chris Quote Link to comment Share on other sites More sharing options...
GoJu Posted January 19, 2007 Share Posted January 19, 2007 nice lifting! good assistance work! Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 21, 2007 Author Share Posted January 21, 2007 Saturday 1/19 Guess we'll call today's w/o "Bag Of Grippers Saturday". Just what it sounds like- throw 'em in a bag, start pulling one out every 3-5 minutes and do as many reps as possible. Finished up with some levering, nothing special or thoughout (kinda like the gripwork). lol Chris Quote Link to comment Share on other sites More sharing options...
tarudriller Posted January 21, 2007 Author Share Posted January 21, 2007 Sunday 1/21 -3 Board Press- 50, 75, 100, 125, 150, 175, 200, 225, 250 x 3 -DB Bench Press- 55's x 4 x 10 -DB Bent Row- 40's x 10 45's x 10 50's x 10 55's x 10 -Rear Delt Flyes- 15's x 3 x 10 -Weighted Crunches- 30 x 4 x 12 DB Benching done with a parallel grip.....bent rows are 2 DBs at once.... Chris Quote Link to comment Share on other sites More sharing options...
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