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Old 10-09-2013, 10:35 PM   #1
John Reese
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Westside Strength

Have done Crossfit for years but have decided to work on my strength as it is definitely my limiting factor.

I will be using this log to post pretty much every facet of training from strength work to conditioning and mobility work.

Starting Westside next week just thought I would start my log today to put in my mobility work.
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Old 10-13-2013, 12:23 AM   #2
John Reese
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Re: Westside Strength

Here is the Template I will be following for the next couple of months

Monday: Maximum Effort Lower Body

Tuesday: Extra Workout Lower Body

Wednesday: Maximum Effort Upper Body

Thursday: Extra Workout Upper Body

Friday: Dynamic Effort Lower Body

Saturday: Dynamic Effort Upper Body


Each week I will be adding 3 conditioning sessions. These will not be Crossfit but rather a single modality for roughly 20 minutes in total. These are

Hill Runs
Swimming
Prowler Pushes
Rowing
Sled Drags
Sprints

I will pick 3 and add them in as I see fit rather than programming them strictly depending on my recovery.

I find if I drop conditioning work I struggle to get though my strength work with the weight and intensity I need.

I will be looking to add mass quickly so I will be eating large amounts of food as well as doing alot of mobility work.

Will post stats tomorrow.
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Old 10-13-2013, 08:47 PM   #3
John Reese
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Re: Westside Strength

14 October 2013

Max Effort Lower


2 minutes per leg anterior hip opening
Dynamic Warmup

Forward Sled Drag - 50kg - 6 trips x 40 meters
Good Morning - 5RM - 70kg
Glute Ham Raises - 15 reps - 10 reps -10 reps - 8 reps - 7 reps = 50 reps
Backwards Sled Drag - 20kg - 6 trips x 40 meters
Side Bends - 20kg x 2 sets x 10 reps

10 minutes mobility
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Old 10-14-2013, 10:16 PM   #4
John Reese
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Re: Westside Strength

15 October 2013

Starting Stats -

Male
Height - 177cm - 5 foot 10 inches
Weight - 75.4kg - 164 pounds
Age - 21


Extra Workout Lower

Hip Opening 2 minutes per leg
Sled Drags Forward - 30kg - 10 minutes
Sled Drags Backward - 20kg - 5 minutes
Back Extentions - 5 minutes - 70 reps
Side Bends - 15kg Dumbell - 5 minutes - Bunch of reps
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Old 10-16-2013, 12:40 AM   #5
John Reese
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Re: Westside Strength

16 October 2013

Max Effort Upper Body

Pec Triggerpoint work with lax ball
Alot of shoulder dislocations

Floor Press - Bar x 15 - 30kg x 10 - 40kg x 5 - 50kg x 5 - 55 x 5 - 57.5kg x 5 - 60kg x 5
Dumbbell Flat Press - 10kg x 50 reps
Dumbbell Rollbacks - 5kg x 12 - 5kg x 12 - 4kg x 12 - 4kg x 12 - 4kg x 12
Kroc Rows- 25kg x 22 reps
Bicep Curls - Omni-Kinetic - 20kg x 20 - 15kg x 20

Happy with the floor press considering I am only just getting back into training and the Dumbbell press really was not an enjoyable experience.

I have arms that are smaller than your average playboy models. So it is time to put some serious work to bring these up.

Eating alot more food than I ever have and am really struggling to cram it down my throat. Off to eat some food and stretch.
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Old 10-17-2013, 02:08 AM   #6
John Reese
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Re: Westside Strength

17 October 2013

Extra Workout Upper Body


Few Arm Swings
V Grip Seated Row Machine - 30kg x 30 - 37.5kg x 25 - 37.5kg x 20 - 37.5kg x 15 - 37.5kg x 10
Chest Supported Dumbbell Row - 15kg x 12 - 15kg x 12 - 15kg x 12 - 15kg x 12
Pink Band Face Pulls -100 reps
Pink Band Tricep Pushdowns - 100 reps

Then went and had a Grill'd Burger and had some gastron done on my neck, pecs and hamstrings. Followed by some crying.
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Old 10-17-2013, 11:27 PM   #7
John Reese
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Re: Westside Strength

18 October 2013

DE Lower Body

2 Minutes Per Leg Anterior Hip Opening
Lateral Hip Opening
Anterior Delt and Lat Band Distraction

Forward Sled Drags - 40kg - 40 meters - 6 trips
Box Squats Below Parallel - 60kg x 2 reps x 15 sets in around 12 minutes
Conventional Deadlifts - 80kg x 1 rep x 15 sets in around 9 minutes
Land Mines - 20kg x 10 reps x 4 sets

2 minutes per leg super frog stretch
2 minutes couch stretch
Glute Lax Balling
50 Lax Superpatella pouch opening

Timed the speed squats and speed deadlifts but being a retard I neglected to look at the stop watch so this is roughly what I finished it in. Did not add any accommodating resistance as this is the first week of the Acclimation phase plus i need to find somewhere to get chains from.
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Old 10-18-2013, 09:28 PM   #8
John Reese
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Re: Westside Strength

19 October 2013

DE Upper Body

Some Shoulder Dislocations and Arm Curls

DE Bench Press - 40kg x 3 reps x 15 sets in 9:30
DB Chest Press - 12.5kg x 40 reps
DB Rollbacks - 6kg x 12 - 5kg x 12 - 4kg x 12 - 3kg x 12 - 3kg x 20
DB Rows - 25kg x 12 reps x 4 sets
Ez Bar Reverse Curls - 17.5 x 20 reps - 17.5kg x 10 reps - 7.5kg x 10 reps

My noodle arms need some serious work. Going to increase the weight on my rollbacks next week. Happy with the dumbbell rows though.
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Old 10-18-2013, 10:09 PM   #9
John Reese
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Re: Westside Strength

19 October 2013

Programming Notes

- Really push my max effort work hard
- DE up to 18 sets
- Add in 1 or 2 conditioning sessions
- Work on arching hard on speed squats
- Add accommodating resistance next week
- Work Abs Harder
- More mobility work
- Eat more

My 4 week cycles for max effort work. Cheers Mike Hedlesky for this.

ME Lower:
Week 1: 14inch Cambered Bar w/ 200lbs of chain to a low box
Week 2: Reverse Band Pulls
Week 3: Safety Squat Bar Free Squat
Week 4: Some kind of Good Morning

ME Upper
Week 1: Floor Press
Week 2: Fat Bar Bench w/ chain
Week 3:Close Grip Incline
Week 4: Dumbbell rep work or illegal wides for a 6rm-10rm

Happy with my first week overall
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Old 10-21-2013, 11:32 PM   #10
John Reese
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Re: Westside Strength

21 October 2013

Max Effort Lower Body

Sled Drags Forward - 50kg x 40 meters x 6 trips
Deadlift - 60kg x 10 - 80kg x 5 - 100kg x 5 reps - 110kg x 3 reps - 120kg x 2 reps - Was trying for 5 reps and failed the 3rd one at the knee. So angry so went back to 110kg and hit it for 5 reps
Deadlift - 60kg x 50 reps in 4:20
Sled Drags Backwards - 20kg x 40 meters x 6 trips
Front Squat holds - 125kg x 5 max effort sets

Not happy at all with my deadlifts. Will be really drilling more pulling and heavier weight on all max effort work from here on in.
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