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  1. #1
    Bands and chains FurtadoZ9's Avatar
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    Powerlifting log (westside template)

    29 years old, 220lb 6'3

    Lifting since I was 15, powerlifting since 20.

    Few injuries, life happenings, ect. Best lifts when I was 26 USAPL raw : 513/275/535

    Goal is to be competitive on a national level.


    Routine :


    Monday : Max effort Squat / DL

    Tuesday : Off (small accessory work)

    Wednesday : Max effort bench

    Thursday : Off (small accessory work)

    Friday : Dynamic effort squat / DL

    Saturday : Off (small accessory work)

    Sunday : Dynamic effort bench


    Programming :

    Speed (dynamic effort) work is done in 3 week waves (explained below).

    Max effort (heavy / volume) work is typically done in 3-6 week blocks. A particular movement / set and rep scheme is adhered to and linearly progressed week to week. Parameters are changed (conjugate) prior to adaption.

    Dynamic effort waves:

    Squat : 8-10 sets of 2-3 reps @ 50-65% + ~20%, increasing in weight each week for 10 sets of 2 on the third week. Always to a box at or below IPF depth.

    DL: 6-10 sets of 1-2 reps @ 40-60% + ~20%. As of now, I'm also ramping up the weights in accordance with squats. This may change with higher weights later.

    Bench : 9 sets of 3 reps @ 40-60% + ~20%. I've found dipping into the 40 percentile is too light but I'm pretty sure it's because I have a poverty bench.

    At the end of 3 weeks, movement is changed in some way. Swap bands/chains, change bar / stance / angle, grip / placement, ect.

    Of course, rep work (repetition method) is substituted when necessary. With where I'm at, I'll probably be doing a good amount of it in place of dynamic work.
    Last edited by FurtadoZ9; 03-10-2020 at 12:14 AM.
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  2. #2
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    Sunday 10/20/19

    DE bench 115 lbs + 60 lbs in chains (3 link setup) and micro band

    9 sets of 3

    Singles up to 225 x 1 in yellow slingshot

    BB OHP 3 sets of 10 @ 85 lbs superset with machine pec fly

    Wide grip cable low row, 4 sets of 10 @ 130lbs

    Tricep pushdown on pullup machine @ 130lbs, 4 sets of 12 superset with BB curls @ 55 lbs
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  3. #3
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    Monday 10/21/19

    Max effort DL, squat accy. I'm running this 6 week wave with conventional DLs.

    Conventional DL : 5x5 @ 285lbs
    Pause squats : 3x3 @ 285lbs, 1x3 @ 295lbs
    Good mornings : 3x8 @ 110lbs

    Instead of a squat accy, I did some prehab. My knee was feeling fine but it's been awhile since I've done pause squats and didn't want to push it. Instead I did BW lunges across gym floor, couple sets of 30.

    Standing ab pullins with cable, 3x20 @ 87.5, 2x20 @ 92.5
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  4. #4
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    Tuesday, 10/22/19

    Off day

    Front DB raises, 5x15 @ 10 lbs w/ tempo. Pretty hard, needed rest between reps. Easier next week.
    Calve / trap work
    No cardio
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  5. #5
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    Wednesday 10/23/19

    Flat BB bench
    5x7 @ 165lbs

    Felt really good despite the workload increase from Sundays DE workout and yesterday's shoulder pump. After I'm done addressing my bench with this volume work, I'll probably remove the shoulder work from Tuesday and slowing increase intensity on this bench day.

    Incline DB bench
    2x10 @ 50lbs
    2x7 @ 55lbs

    DB side raise / DB incline bench rear delt flye, superset

    4x8 @ 22.5lbs // 4x10 @ 17.5lbs

    Pull ups

    -90lb (assisted) x 8 reps
    1x4 bw
    1x4 bw
    1x4 bw
    -90lb (assisted) x 8 reps

    JM press / BB curl superset

    1x10 @ 65lbs (hard) / 1x10 @ 50lbs
    2x8 @ 65lbs / 2x10 @ 50lbs

    No cardio
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  6. #6
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    Thursday 10/24/19

    Off day.

    Light cardio, no calves or traps.
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    Friday 10/25/19

    Tight on time today. Squat rack taken up, did deads then left.

    Sumo DL 10 sets of 1 @ 295 + orange short band.
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  8. #8
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    Saturday 10/26/19

    Normally off day, finished yesterday's workout.

    Wide stance high bar squat to box. New wave,

    205lb + 4 link chain for 9 sets of 3.

    No accessories since ME is 2 days away.
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  9. #9
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    Sunday 10/27/19

    DE bench

    115lbs + 2 link setup (dropped 1 link, not moving fast enough) and micro band. 9 sets of 3

    Single in slingshot up to 230lbs x 1

    Barbell OHP superset with pec flye

    75lbs x 15
    85lbs x 12
    85lbs x 12

    Wide grip cable row

    130lbs x 10
    130lbs x 10
    130lbs x 12
    130lbs x 12


    Tricep pushdown on pull up machine superset with BB curls

    140lbs x 10 // 60lbs x 10
    140lbs x 10 // 60lbs x 10
    140lbs x 11 // 60lbs x 10 (hard)
    140lbs x 11 // 60lbs x 8

    No cardio
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  10. #10
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    Monday 10/28/19

    ME Squat, DL accessory. Goal is volume through sets for the cycle

    Low-bar squat
    295 x 4
    295 x 4
    295 x 4
    295 x 4
    295 x 4
    295 x 4
    295 x 4

    Sumo DL, 2 second pause, against black bands

    315 x 2
    315 x 2
    315 x 2

    These were pretty hard. Adjust next week

    Conventional deadlift

    295 x 3
    295 x 3
    295 x 3

    Abdominal slide

    20 x 15
    20 x 15
    20 x 12
    20 x 12

    Time crunch + training mishap last week, decided to not do accessories. No cardio.
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  11. #11
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    Wednesday 10/30/19

    Flat BB bench

    165 x 7
    165 x 7
    165 x 7
    175 x 6
    175 x 7

    Last two sets improvement over last week. RPE 9

    Incline DB bench

    55 x 9
    55 x 9
    55 x 9
    55 x 15 (failure)

    All sets PR

    DB side raise + DB incline rear delt flye superset

    22.5 x 8 / 17.5 x 10
    22.5 x 8 / 17.5 x 10
    22.5 x 9 / 17.5 x 11
    22.5 x 9 / 17.5 x 11

    Last 2 sets improvement but were hard. Rest paused.

    Pullups

    -90 x 9
    Bw x 4
    Bw x 4
    Bw x 4
    Bw x 3
    -90 x 12 (failure)

    JM press / BB curl superset

    70 x 9 / 60 x 8
    70 x 9 (hard) / 60 x 9
    70 x 8 / 60 x 9
    70 x 8 / 60 x 9

    No cardio.
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  12. #12
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    Lets get some training vids in here brudda
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  13. #13
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    Yes brudda

    Thursday 10/31/19

    Calve, trap, and forearm work. Rowing machine for 10 min.

    Legs still sore from Monday's 7 sets of 4. Tomorrow is DE lower
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  14. #14
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    Friday 11/01/19

    DE squat and deadlift

    High bar wide stance box squat (to depth)

    4 chain link setup

    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3

    9 sets, felt good. Reduced rest closer to 30 sec, pretty brutal.

    Sumo DL deadlift

    I forgot my orange bands, so I used 4 red ones. Slightly less tension, but it felt better for speed work, so I'll probably use these moving forward.

    275 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1

    10 sets. Felt okay, tired.

    No squat or DL accessory, straight to abs.

    Standing AB cable pull in

    92.5 x 20
    92.5 x 20
    92.5 x 20
    97.5 x 15
    97.5 x 15
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    Saturday 11/02/19

    Forgot to do my heavy OHP's yesterday after DE work. Came in today to do them. I've been doing speed work for about 6 weeks now, so it's a good time to cycle in rep work this week (on DE days). For that reason I'm not worried about my bench performance on Sunday.

    BB OHP

    115 x 5
    115 x 5
    115 x 5

    No calf, trap or forearm work. Beat up from this week.

    Rowing machine 2000m.
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  16. #16
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    Sunday 11/03/19

    Bench rep work

    Dumbbell bench press

    70 x 10
    70 x 10
    70 x 10
    70 x 10
    80 x 8 (failure)

    Standing barbell overhead press superset with dumbbell flye

    95 x 8 // 25 x 10
    100 x 8 // 25 x 10
    100 x 8 // 25 x 12

    Iso lateral hammer row machine against red bands (weight is each side)

    125 x 10
    125 x 10
    125 x 10
    125 x 10

    Long head tricep pushdowns superset laying row curls

    110 x 15 // 50 x 10
    120 x 15 // 50 x 10
    130 x 13 // 50 x 10
    130 x 13 // 50 x 10 (hard)

    No cardio, surprised I made it this far. Was throwing up last night due to flu.

    Missed rear delt work.
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    Monday 11/04/19

    Max effort deadlift and squat

    Conventional deadlift

    295 x 5
    295 x 5
    295 x 5
    295 x 5
    315 x 5

    4 sets 10 lbs PR, 5th set 30 lb PR. Strength coming back nicely. Need to take it slow though.

    Pause squats

    295 x 3
    295 x 3
    295 x 3
    300 x 3

    All sets PR's. Noted was hard 2 weeks ago, this was fairly hard as well. I'll stay here next week and decrease rest between sets.

    Goodmornings

    115 x 8
    115 x 8
    115 x 8

    Hack slide squat. These were mostly prehab, nothing grueling.

    140 x 8
    140 x 8
    140 x 8
    140 x 8
    180 x 8

    Abdominal slide

    20 x 15
    20 x 15
    20 x 15
    20 x 15 (rest pause last 3 reps)

    No cardio.
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    Tuesday 11/05/19

    Front DB raises with tempo

    10x12
    10x12
    10x12
    10x12
    10x12

    These have yet to become easy and still feel juicy.

    Forearm work
    Calf work
    Trap work

    Incline walk 20 min

    Chest still sore from Sunday rep work, ME bench tomorrow. Feels good, maybe I'll drop the speed work for a bit.
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    Wednesday 11/06/19

    ME bench

    Flat BB bench

    185 x 1
    205 x 1
    175 x 6
    175 x 6
    175 x 6
    175 x 6
    175 x 6

    Decided to add singles in before, nothing hard taxing. Something I've always experienced on the bench, 185 for example feels light and feels like something I can rep out. But add 20 lbs and it feels like it's much heavier than it actually is.

    I don't experience this with squats or deadlifts. Percentages seem accurate, but there's a point with bench where it feels exponentially heavier.

    Anyway, these felt good. The rep work on sunday was pretty taxing, so this workout was definitely good. I added 10lbs to volume work, decreased by 1 rep each set.

    Incline DB press

    55 x 12
    55 x 12
    60 x 9
    60 x 10

    These are moving pretty nice. Making volume and secondary PRs easy.

    Side DB raise / incline bench rear delt DB flye

    22.5 x 10 // 17.5 x 10
    22.5 x 10 // 17.5 x 10
    22.5 x 10 // 17.5 x 10
    22.5 x 10 // 17.5 x 10

    PR for all. But longer rest

    Pullups

    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5
    Reverse band (red) x 7
    Reverse band (red) x 6.5 (failure)
    Reverse band (red) x 6 (failure)

    Solid PR's

    JM press / BB curl

    75 x 8 // 60 x 9
    75 x 9 // 60 x 9
    75 x 9 // 60 x 9
    75 x 9 (hard) // 60 x 9 (hard)

    JM presses going up as well. 3rd week in and it's feeling really good! I need to eat more, despite the progress I am losing weight.
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    Thursday 11/07/19

    Off day

    Light forearm, calf, and trap work. 20 min walk
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    Friday 11/08/19

    Dynamic effort squat / DL

    High bar wide stance box squat, 4 link chain setup

    245 x 2
    245 x 2
    245 x 2
    245 x 2
    245 x 2
    245 x 2
    245 x 2
    245 x 2
    245 x 2
    245 x 2
    245 x 3

    11 sets of 2. Think I did an extra set. End of 3rd week, starting something new next week.

    I need to get clips before next weeks speed work. The chains could be setup better.

    Sumo DL, 2 red bands.

    Back is torn up from day work I'm not used to, and awkward sleeping situations. Dropped weight 20 lbs from last week.

    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1

    Shut it down after 7 sets. Don't need to push it.

    No accessories. Abs

    Standing ab pullins

    87.5 x 22
    97.5 x 20
    97.5 x 20
    97.5 x 20
    97.5 x 20

    These are pr's. Minus the DL sets I didn't do.

    Almost forgot OHP again.

    115 x 5
    115 x 5
    115 x 5
    115 x 5

    Added a set of 5 over last week, plus had more left. The extra shoulder training is working out real nice. This is a good base to build off of.

    Time to rest, back slightly tweaked.

    No cardio.
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    Saturday 11/09/19

    Off day. No traps calves or forearm worm. 10 min jog.
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    Sunday 11/10/19

    DE bench

    1st week new wave. Fixed chain setup, perfect now. Took out micro band, added chain link.

    4 link setup

    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3

    9 sets. Felt strong.

    BB OHP superset with DB flies

    100 x 11 // 25 x 12
    100 x 10 // 25 x 12
    100 x 10 (close to failure) // 25 x 12

    Last set was hard. The volume is beginning to catch up. Albeit, I did do 2-3 more reps each set than last week.

    Iso lateral hammer machine 2 red bands (inner grip)

    125 x 9
    125 x 7
    115 x 8
    115 x 8

    Added a second red band, overestimated the weight.

    Long head tricep pushdowns superset into laying curls

    120 x 15 // 50 x 9
    140 x 10 // 50 x 10
    140 x 12 // 50 x 10
    150 x 15 (hard) // 55 x 10 (hard)

    Even though this is more of a power movement, it's easy to sway my body. Form is okay but keep in check.

    Face pull / chin up / forearm work

    No cardio
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    Monday 11/11/19

    ME squat

    355 x 1 belt
    385 x 1 belt
    315 x 3
    315 x 3
    315 x 3
    315 x 3
    315 x 3
    315 x 3
    315 x 3
    315 x 3

    8 triples. The single felt good, first time hitting 90% range since my meet 2 months ago. Focus is still building a base via volume. I'm incredibly thankful that I have little to no pain in my knee.

    Sumo DL

    375 x 1 belt
    365 x 1 belt

    Sumo DL, 2 second pause against black bands.

    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2

    Leg curl (sitting)

    100 x 12
    100 x 12
    100 x 12
    100 x 12

    Abdominal slide

    25 x 12
    25 x 12
    25 x 12
    25 x 12

    No cardio.
    Last edited by FurtadoZ9; 11-13-2019 at 05:00 PM.
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    Tuesday 11/12/19

    Off day. Decided to remove the light shoulder work completely.

    No cardio / accy
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    Looks good. I totaled 1802 training westside. Make sure your ME days are max effort and speed days are speed. This is usually where people fail at Westside.
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    Wednesday 11/13/19

    Max effort bench

    190 x 1
    210 x 1
    175 x 7
    180 x 6
    180 x 6
    180 x 6
    180 x 6

    2 singles +5lbs from last week. 1st set +1 rep, and 4 sets +5lbs.

    Changing accessories except for pullups and JM press. Both are moving and feeling good.

    Dips

    Bw x 10
    Bw x 10
    20 x 7
    20 x 7 (close to failure)

    Yehhh fukkin water

    Front DB raise superset rear delt cable flye (pin 19)

    17.5 x 8 // 20 x 10
    17.5 x 8 // 20 x 10
    17.5 x 7 // 20 x 10
    17.5 x 6 // 20 x 10

    These felt good.

    Pullups

    Bw x 5
    Bw x 6
    Bw x 6
    Bw x 5
    Bw x 5
    Bw x 6 (reverse banded, red)
    Bw x 6 (reverse banded, red)

    JM press superset sitting hammer curl

    75 x 10 // 22.5 x 12
    75 x 9 // 22.5 x 12
    75 x 9 // 22.5 x 12
    75 x 10 hard // 22.5 x 15
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    Originally Posted by Iceman1800 View Post
    Looks good. I totaled 1802 training westside. Make sure your ME days are max effort and speed days are speed. This is usually where people fail at Westside.
    I've had the majority of my gains from conjugate in the past as well. Not running true westside right now, just the DE portion. But I may in the future.

    Thanks
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    11/14 - 11/20 no lifting

    Sick, too much new work, the food poisoning.

    Excuses, basically.
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    Thursday 11/21/19

    Did bench and accy. Easy stuff to work back in
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