Author Topic: Diesels Westside Log  (Read 7497 times)

Offline 43Diesel

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Diesels Westside Log
« on: March 24, 2015, 07:38:46 AM »
Well yesterday I started the Westside program after a lot of research.
I've read a couple of Louie Simmons books and a mess of articles, as well as many written by Dave Tate.
I have consulted my friend who's a trainer about this as well. He wasn't familiar with the program but will help me by pointing out my weaknesses and helping me with lifts to strengthen them.
Which is a lot of the program in the Westside Gym.
So here's yesterdays lifts.


Monday ME (max Effort) day

Dead lifts sumo style with belt and chalk
3x120
3x160
3x200
3x230
3x250
3x260
3x270
1x280
1x290
300=FAIL

DB Deadlifts
50# each hand close stance
3x12

GHR (Glute Ham Raises)
1x10
3x10 holding 10#

BB Rows
6x70
6x80
6x90
6x100
6x110

That was it for the day.

Looking forward to this program and hope to be lifting enough to compete by next summer/fall
« Last Edit: March 24, 2015, 07:43:53 AM by 43Diesel »
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Offline BigDaddy

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Re: Diesels Westside Log
« Reply #1 on: March 24, 2015, 09:58:37 AM »
Welcome to journals.  Deadlifts are good way to kick it off!
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #2 on: March 24, 2015, 01:31:25 PM »
Thanks, looking forward to this programs success
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Offline BLK00TJ

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Re: Diesels Westside Log
« Reply #3 on: March 24, 2015, 05:49:10 PM »
I'm followin'.  Have fun with the variety!

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #4 on: March 24, 2015, 06:36:42 PM »
Rite on thanks a lot
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #5 on: March 25, 2015, 12:37:57 PM »
Well today wasn't a strong day for sure. Our lil man has been up at 4am for the past 2 days uugghh

But here's ME Upper body day

Bench
3x50
3x70
3x80
3x90
2x95
1x100
1x105
110=fail

Really got to up my bench and over head. Presses are my weakness

DB Extentions
8x50
6x55
6x55

close grip pull ups
4
3
3

DB shrugs
10x50
10x55
10x60
10x60

Reverse Flye
10x25
10x30
10x35
10x35

Now hopefully I can get a nap in when he takes his lol

Thanks for lookin in
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Offline Cali

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Re: Diesels Westside Log
« Reply #6 on: March 25, 2015, 01:50:17 PM »
ugh good luck getting some sleep lol
still, nice to see you're pushing through it
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #7 on: March 27, 2015, 01:34:00 PM »
Had a good session today.

Was lower body DE (Dynamic Effort) day

Squats with belt and bands so 45lbs at top of lift
10 sets 2x80# +band resistance

Deadlift with belt
8 sets 2x200# speed lifts so just touch and goes

Good mornings (stiff leg)
6 sets 10x50#

GHRs
1x15
1x15
1x12
1x10

Decline situps
1x15
1x15

« Last Edit: March 27, 2015, 01:45:46 PM by 43Diesel »
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Offline sakustoms

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Re: Diesels Westside Log
« Reply #8 on: March 27, 2015, 02:23:40 PM »
Had a good session today.

Was lower body DE (Dynamic Effort) day

Squats with belt and bands so 45lbs at top of lift
10 sets 2x80# +band resistance

Deadlift with belt
8 sets 2x200# speed lifts so just touch and goes

Good mornings (stiff leg)
6 sets 10x50#

GHRs
1x15
1x15
1x12
1x10

Decline situps
1x15
1x15

Good morning... Do not want

Sorry to hear about the lack of sleep. Good luck with the program. Will check in to see progress.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #9 on: March 28, 2015, 05:32:44 AM »
Thanks for checkin in.

Lack of sleep is part of being a parent sometimes but I know most of us here know that lol

You don't like good mornings? Or you're suggesting not to do them?
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #10 on: March 28, 2015, 01:06:06 PM »
Went to the gym early today, before all the kids got there and did curls in the power rack
Had a good session over all

Upper body DE day


Bench press with Bands
5x50#
5x60#
5x60#
5x60#
4x60#
3x60#
2x60#
2x60#
2x60#
8x50# with no bands

DB Bench
3 sets 12x25# each hand

Seated row on machine
3 sets 10x130#

DB Shoulder Press
3 sets 10x20# each hand

Hammer Curls
3 sets 10x20#

Not a bad day and sure got the pump going, felt damn good
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #11 on: March 30, 2015, 11:36:46 AM »
Had a real good session this morning.
Got to the gym early and damn it felt good all of these are plate weigths

Dead Lifts
3x50#
3x90#
3x140#
3x190#
3x230#
1x250#
1x260#
1x270#
1x280#
1x290#
1x300#
1x305#
1x310# Hell yeah!!!!!

GHR's
10
10x10#
10x10#

Reverse Leg Curls
8x90#
8x100#
8x105#

Ab Pull downs
15x60#
15x70#
15x70#
15x80#
10x100#

I like the change up in accessory lifts in this program.
Nice not doing the same lifts/exersizes every session

Thanks fer lookin in
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave

Online Bando

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Re: Diesels Westside Log
« Reply #12 on: March 30, 2015, 12:26:12 PM »

Thanks fer lookin in

You're welcome
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

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DIEL?

Offline Get-n-fit

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Re: Diesels Westside Log
« Reply #13 on: March 30, 2015, 04:54:10 PM »
Great DL session.  I had to look up reverse leg curls as I was't sure what they were, turns out it's just lying leg curls, anyways, I'm glad I looked them up, was very happy with my findings...thought I'd share:
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline 43Diesel

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Re: Diesels Westside Log
« Reply #14 on: March 30, 2015, 05:45:21 PM »
Thanks!

And thanks even more for looking them up  :banana:
The only person you need to be better than
Is the person you were yesterday

I lift heavy things and put them back down

Dave