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Old 11-13-2013, 08:26 PM   #21
John Reese
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Re: Westside Strength

13 November 2013

Wednesday - Wednesday - Max Effort Upper


Fat Bar Floor Press - No accomidating resistance - 20 x 10 - 30 x 8 - 40 x 5 - 50 x 5 - 55 x 5
Dumbbell Bench - 10kg x 55 reps
Dumbbell Rollbacks - 5 x 12 reps - 1st set at 7.5kg the other 4 were at 5kg
Seated Lateral Raises - 4 x 12 reps - 7.5kg
T-Bar Rows - 4 x 12 reps - 25kg - 25kg - 20kg -20kg
Reverse Curls - 2 x 20 reps 5kg

Wednesday Afternoon

100 Tricep Pushdowns
100 Face Pulls
100 Bicep Curls

Plus a whole bunch of mobility work
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Old 11-13-2013, 08:44 PM   #22
John Reese
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Re: Westside Strength

November 12

Extra Workout Upper


Flat Bench - 15kg x 20 reps - 1 Incline - 12.5kg x 15 reps
2 Incline - 10 kg x 15 reps - 3 Incline - 8kg x 20 reps supersetted with
Dumbbell Rows - 15kg x 20 reps x 4 sets
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Old 11-13-2013, 08:56 PM   #23
John Reese
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Re: Westside Strength

Quote:
Originally Posted by Drew Cloutier View Post
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?
Hey Drew cheers for reading my log

Great question and was wondering if anybody would bring this up. Since the acclimation phase is technically an off season this is where the max effort work is 3rm to 5rm. The DE is higher number of sets to build work capacity and muscle. The assistance work is to target weaknesses and to bring up muscle in weak areas.

The intensiforcation phase is where the heavy 1rm work is. As well as having the first exercise become a 6rm. This is the more typical looking Westside programming starts. All this information is off Mike Hedlesky who has trained with Westside protocols for many years and has spoken to Louie and done a seminar. His raw numbers are also crazy and up to recently did not use gear but still competes raw.

I am competing in raw comps but am looking at getting some briefs to protect my hips from being beat up with wide stance box squatting.
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Old 11-15-2013, 09:20 PM   #24
John Reese
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Re: Westside Strength

15 November 2013

Friday - Dynamic Effort Lower

Safety Squat Bar Box Squats - 60kg - 15 sets x 2 reps in 9:55
Safety Squat Bar Good Mornings - 40kg - 5 sets x 10 reps
Glute Ham Raises - 3 sets x 10 reps
3 sets of 100kg Front Squat Holds

Then spent about 3 hours in traffic and did not get do do my extra work
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Old 11-15-2013, 09:45 PM   #25
John Reese
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Re: Westside Strength

16 November 2013

Saturday - Dynamic Effort Upper

1. Fat Bar Speed Bench - 15 sets x 3 reps 40kg in 10:45
2. Dumbbell Bench - 50 reps x 10kg
3. Seated Lateral Raises - 4 sets x 12 reps - 7.5kg
4. Dumbbell Rollbacks - 5 sets x 12 reps - 5kg and one set 7.5kg
5. T-Bar Rows - 5 sets x 10 reps - 15 - 20 - 25 - 20 - 15
6. Face Pulls - 2 sets x 20 reps - 2 plates
7. Dumbbell Curls - 2 sets x 20 reps 7.5kg
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Old 11-17-2013, 12:04 AM   #26
John Reese
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Re: Westside Strength

Notes for next week

1. EAT MOAR FOOD
2. Work harder on max effort
3. More mobility
4. More Ab Work
5. Dont Skip Conditioning
6. MOAR FOOD
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Old 11-18-2013, 09:59 PM   #27
John Reese
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Re: Westside Strength

18 November 2013

Monday Max Effort Lower - Week 12 - Acclimation Phase

Safety Squat Bar Good Mornings - 5rm - 20 x 10 - 30 x 10 - 40 x 5 - 50 x 5 - 60 x 5 - Add Belt - 65 x 5 - 70 x 5 - 75 x 5 - 80 x 5
Close Stance Safety Sqaut Bar Squats - 4 sets x 12 reps - 50kg
Glute Ham Raises - 3 sets x 10 reps
Leg Raises - 4 sets x 12 reps
Bent Leg Calf Raises - 20kg x 20 reps x 2 sets

Monday Afternoon

100 Tricep Pushdowns
100 Face Pulls
100 Bicep Curls
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Old 11-23-2013, 01:20 AM   #28
John Reese
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Re: Westside Strength

22 November 2013

Friday - Dynamic Effort Lower

Safety Squat Bar - 65kg - 18 sets x 2 reps - No accommidating resistance in 10:55
Front Squats - 50kg - 12 reps - 10 reps - 8 reps - 6 reps
Calf Raises 4 plates x 4 sets x 12 reps
Backwards Sled Drag - 20kg - 6 trips x 30 meters
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Old 11-25-2013, 04:22 AM   #29
John Reese
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Re: Westside Strength

25 November 2013

Monday Max Effort Lower - Week 10 - Acclimation Phase


Heavy Sled Drags - 12 sets x 30 Meters x 50kg
Barbell Hip Thrusts - 5 sets x 10 reps x 60kg
Leg Press - 5 sets x 10 reps - 120kg

Monday Afternoon

One Arm Barbell Row - 5 sets x 12 reps
100 Bicep Curls
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Old 11-26-2013, 11:58 PM   #30
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Re: Westside Strength

26 November 2013

Extra Workout Lower


Sled Drags - Forward - 20kg x 10 minutes
Squats - 5 minutes
Glute Ham Raises - 3 sets x 10 reps
Sled Drag Backwards - 20kg x 5 minutes
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