Tag Archives: #westsidebarbell

Stronger In A Week

Four straight days with no days off of pure heavy lifting. I had to squeeze a week worth of lifting into four days because of my upcoming beach vacation. I’m sure Westside Barbell does not recommend four days straight, but it had to be done. We started with Heavy Legs using EliteFTS orange bands to add some resistance and a home-made box to make things that much more horrible. Louie Simmons recommended doing more sets with less reps (8 sets of 3reps). I was  not expecting this to be as rough as it actually was. I was able to get 265 and finished all my sets and reps, but I was dripping wet and damn near spent. Coach said it should take one hour no more, which was highly stressed. I didn’t believe him.

EliteFTS Orange Bands and homemade box 

It was then on to superseding straight legged deadlifts and walking weighted lunges. I was able to complete the supersets, but my body did not want to cooperate. Everything from the waste down was now hurting, in a good way. And that was day one. It took 45 minutes of pure hell and I squatted 2120lbs, not including the orange bands.

I woke up the next morning at my usual time, 0415, and stumbled to the bathroom. I hurt in areas that I haven’t in a good while. Now I will be honest, I started lifting like every DBag out there and didn’t touch legs. I grew up and came to my senses and started hitting working on them past year or two (minus the times I was running like an idiot). So my legs are not as strong as I’d like, but they will be. With that being said I was excited for doing a heavy upper day. It was similar to lower except we didn’t use bands. It was old school bench press with a 8 set/3 rep count. It was hard and scary. We loaded the bar with 275 and I am still shocked we made it through. There was no assistance from the coach, I pushed every bit of the iron up on my own. After the main workout we hit the secondary and did two superset workouts. The first being close grip incline press and wide grip pull downs. Incline has always been my “go-to” lift. It has been my strongest and this day was no exception. The second superset was cable face-pulls and barbell rows. I was able to complete them all and walked out of that gym not being able to lift a damn thing, including my arms.

The last two days we ventured into Westside’s dynamic workout. Everything was the same as above, except there wasn’t as much weight. Instead we were aiming for explosive lifts. We used EliteFTS red and orange bands for squats and bench and small green bands for deadlifts. Without going into complete detail of every lift, the bands added a touch of

Coach in the white tank. Me on the bench.

humility to the lift. They make you aware of the fact that you HAVE to respect the weight and the form required to lift it. If you jacked around and tried to do a “bounce off the chest,” the bands would snap your arms/body back inline and could hurt you if not prepared. The last two days consist of sore muscles being shocked again by explosive pushes and pulls. It’s like we broke down our muscles and as soon as they started to heal we broke them down again.


My goal is to push the limits each week and increase my lifts by 10lbs per week. I feel this is a reasonable goal, for at least a few weeks. At the end of a fun strenuous week, I will enjoy my week at the beach. Happy lifting.