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Old 10-21-2013, 11:33 PM   #11
John Reese
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Re: Westside Strength

22 October 2013

Extra Workout Lower


Dragged a Sled forward and backwards for a bit
Dumbbell Side Bends - 25kg x 10 reps x 3 sets

Then went to the beach.
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Old 10-22-2013, 02:07 AM   #12
John Reese
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Re: Westside Strength

I am entering my first Powerlifting meet on February 9 2014. So this means I have from the 28 of October 2013 till then which is 14 weeks of training.

My plan looks like this

Acclimation - 3 weeks
Intensification - 3 weeks
Deload - 1 week
Acclimation - 3 weeks
Intensification - 2 weeks
Transformation - 2 weeks
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Old 10-22-2013, 03:49 AM   #13
Dare Vodusek
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Re: Westside Strength

John, do you have your personal best numbers for all the main compound exercises? It would be very interesting to see your gains...

I am also working on my strenght, but I am following Chris's conjugate program because I still want to work on my conditioning/WODs.
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Old 10-22-2013, 04:06 PM   #14
John Reese
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Re: Westside Strength

Hey Dare cheers for reading my log

I have been off training for about 1 year as a result of work commitments. That is over now so I can focus on training again.

My best lifts at the moment are

Squat - 130kg
Bench Press - 85kg
Deadlift - 155kg

Those numbers are all over 1 year old

I may do a Powerlifting Competition which is just a local one for fun to get new 1rms and then set up my DE work off of that. Luckily strength comes back quickly so I am Feeling with a couple weeks work I can get back to my previous strength numbers.

Chris program is a very very good balance of Westside + Crossfit. Do you have a log I can follow of your training?
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Old 10-23-2013, 01:43 AM   #15
Dare Vodusek
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Re: Westside Strength

I have a log, but its on another forum and not to break rules I will not post it here. Thou I can send it to you via private msg. I only keep log of strenght training, other than that I have 2 x weekly training at the local rafting club, which is pretty similar to crossfit WODs, thats why I've choosed Chri's template.

Im just a novince in strenght training, started like 2-3 months ago so my number are pretty shy. But what I do love about it (Chris's program) is the cycles of main exercises and constant attacks on 1RMs, I love to go all out, not just doing some sets of reps.
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Old 10-23-2013, 04:30 AM   #16
John Reese
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Re: Westside Strength

Yeah mate feel free to PM me that link. What are your current strength numbers?
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Old 10-23-2013, 05:06 AM   #17
John Reese
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Re: Westside Strength

Well I have some time on my hands so I thought I would get down to some programming

Week 14 - Dynamic Effort Work 15 sets done as quickly as possible with 50% for lower body and same for upper. Max Effort up to a 5rm. Assistance work high rep using dumbbells and KB no barbells. Add alot of conditioning work in this phase with alot of volume. Small amount of accommodating resistance. All assistance work to be very dense (a lot of work in a short period of time) and very general (not variations of the main lifts). The first exercise after the main work for the day will be one set of very high reps (50 reps)

Week 13 - Dynamic Effort Work 18 sets done as quickly as possible with 55% for lower body and 50% for upper. Max Effort up to a 5rm. Assistance work high rep using dumbbells and KB no barbells.

Week 12 - Dynamic Effort Work 20 sets done as quickly as possible with 60% for lower body and 50% for upper. Max Effort up to a 5rm. Assistance work high rep using dumbbells and KB no barbells.

Monday - Max Effort Lower

1. Main Movement
2. Hamstrings
3. Hips
4. Abs
5. Lats

Wednesday - Max Effort Upper

1. Main Movement
2. Chest
3. Triceps
4. Delts
5. Lats
6. Upper back
7. Biceps

Friday - Dynamic Effort Lower

1. Dynamic Effort Squat
2. Speed Pulls
3. Glutes
4. Low back
5. Quads
6. Abs

Saturday - Dynamic Effort Upper

1. Speed Bench
2. Chest
3. Delts
4. Triceps
5. Lats
6. Upper Back
7. Biceps

Max Effort Work will be cycled

ME Lower:
Week 1: Squat Variation
Week 2: Reverse Band Pulls
Week 3: Some kind of Good Morning
Week 4: Repetition Method or Sled Drag

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

The Assistance Work

These are typically done for 3-4 sets of 8-15 reps or for time under tension (45 seconds to a minute)

Lower Body Days -

Hamstrings - Good Mornings, Glute Ham Raise, Hamstring Curl
Glutes - Pull Throughs, Kettlebell Swings, Sled Drag
Hips - Adductors, Abductors with Bands
Quads - Lunges, Step Ups, Leg Press, Front Squat
Low Back - Reverse Hyper, Back Raise, Good Morning
Abs - Side Bends, Standing AB Crunches, Sit Ups, Leg Raises, Front Squat Holds, Ring Blast Straps
Lats - Lat Pulldowns, Pull ups

On Upper Body Days -

Triceps - All forms of Extentions, JM Press
Chest - Dumbbell Bench, Push Ups, Bamboo Bar, Flies, Incline Bench
Delts - Front and Side Raises, Overhead Press
lats - Dumbbell or Barbell Rows, Cable Rows, Kroc Rows, Inverted Row
Upper Back - Upright Row, Shrugs, Rear Delt Raises, Face Pulls
Biceps - Ez Bar Curls Hammer Curls, Reverse Curls

Last edited by John Reese : 10-23-2013 at 05:18 AM.
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Old 11-11-2013, 10:46 PM   #18
John Reese
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Re: Westside Strength

11 November 2013

Monday Max Effort Lower - Week 12 - Acclimation Phase

Bunch of Stretching
Low Box Safety Squat Bar Box Squat - 20 x 5 - 40 x 5 - 60 x 5 - 70 x 5 - 80 x 5
Safety Squat Bar Good Morning - 3 sets x 10 reps - 50kg
Glute Ham Raises - 5 sets x 10 reps
Dumbbell Side Bends - 4 sets x 12 reps - 27.5kg

Afternoon

100 Tricep Pushdowns
100 Band Bicep Curls
One Arm Barbell Row - 4 sets x 12 reps
50 Band Bicep Curls
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Old 11-11-2013, 10:51 PM   #19
John Reese
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Re: Westside Strength

November 12

Extra Workout Lower

Soft Box Squats with Band Under Feet - 5 minutes - 70 reps
100 Hamstring Curls - 1kg Ankle Weight
100 Abs - 50 Leg Raises and 50 Straight Leg Situps

Gym still does not have a reverse hyper and am waiting for my custom made sled, also i am considering buying a prowler. Plus my dislocated toe hurts and pushing a prowler probs wont make it better.
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Old 11-12-2013, 06:25 AM   #20
Drew Cloutier
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Re: Westside Strength

Do you mind me asking why you are going only down to sets of 5 for your max effort?

True westside goes for singles on max effort, hence the term max effort, because they are going for their daily 1RM. I personally find this doesn't work for me in the long run and usually fluctuate anywhere from 2 reps to 5 reps on my heavy stuff.


Will you be competing raw or geared? and do you train completely raw or use some gear?
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