WS Training – Monday

ME: Pin Press

Pin Press 3 x 5, 80%

Single Arm Press 3 x 10

Yates Row 3 x 10

BB Bicep Curl 3 x 10

GHD Situps 3 x 10

Bar Hangs 3 x 5

Breakdown

No major changes.

Thought of the day:

This is likely to be one of the last Daily Doses, I’m going to transition to something else, well see where it goes.

WS Training – Sunday

Rest Day

Breakdown

No change.

Thought of the day:

Real training isn’t always fun. It’s often repetitive, boring, and intimidating.

But, this is what works

Don’t get bogged down on the outliers.

WS Training – Saturday

Rest Day

Breakdown

I may go on an easy run and a fun workout with some friends.

Thought of the day:

As we get older the chance of injury goes up while we do different things, strength training helps you get back quicker.

WS Training – Friday

Squat 3×5

Front Squat 3×5

Jefferson Curl 3 x 10

GHD Situp 3 x 10

Bar Hang 2 x 1:20min

Breakdown

No change.

Thought of the day:

We all get more broken as we get older, but that’s not an excuse to not train. In fact, training even when hurt (intelligently) can make us stronger in the long run…

You can’t let pain become a contraindication for life.

WS Training – Thursday

ME: Bottom Up Bench

Bottom Up Bench 3 x 5

Yates Row 3 x 10

Dumbbell Bench Press 3 x 10

Barbell Bicep Curl 3 x 10

GHD Situps 3 x 10

Bar Hang 2 x Max

Breakdown

I like to call bottom positions, “Brute Strength” because it is just inherently hard to just push as hard as you can. It just feels like you’re pushing against the world.

Thought of the day:

Training isn’t about today, tomorrow, or even next week, it’s about a year from now, or even 5 years from now.

It’s never about today.

WS Training – Wednesday

Rest Day

Breakdown

I will do some light activity, but mostly just recovering.

Thought of the day:

Good nutrition is not about cutting things out or adding things in, it’s about finding a balance that works for you and helps you reach your goals.

WS Training – Tuesday

ME: Zercher Squat

Zercher Squat 3 x 5

Front Squat 3 x 10

Jefferson Curl 3 x 10

Lunges 3 x 10

Breakdown

No Change

Thought of the day:

Real training isn’t sexy and doesn’t sell well, but it works.

WS Training – Monday

ME: Seated Press

Seated Press 3 x 5, 80%

Single Arm Press 3 x 10

Yates Row 3 x 10

BB Bicep Curl 3 x 10

Hanging Leg Raise 3 x 10

Banded Pullups 3 x 5

Breakdown

Swapping in Yates rows and getting some more press work while avoiding overuse.

Thought of the day:

Never settle, there is always a way forward.

It doesn’t matter what pain you are in, what obstacles are in your way, or what people tell you.

More likely then not, whatever holding you back is likely the solution.

WS Training – Sunday

Rest Day

Breakdown

No change.

Thought of the day:

Sleep is essential for recovery. I know there are people out there that seem to get on drastically less, but they are either leaving a lot on the table or making it up elsewhere.

Don’t get bogged down on the outliers.

WS Training – Saturday

Rest Day

Breakdown

I may go on an easy run.

Thought of the day:

It’s fun to change up our training, it’s cool to talk about new goals, but it’s consistency that gets us there.

Hopping goals and changing plans rarely pans out.

Make a decision and commit, the reward is worth the grind.

WS Training – Friday

Squat 3×5

Front Squat 3×5

Jefferson Curl 3 x 10

Hanging Leg Raise 3 x 10

Banded Pull Ups 3 x 10

Breakdown

No change.

Thought of the day:

Find your weakness and train it. Weak things break.

WS Training – Thursday

ME: Close Grip Bench

Close Grip Bench 3 x 5

Banded Pullups 3 x 20

Underhand Bent Over Row 3 x 10

Barbell Bicep Curl 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

Shoulder is baking progress with this training, so I’ll leave it like this for now.

Thought of the day:

If you have to miss a day, either combine it with the next day and remove assistant work, skip it and move on, or do it the next day

These are all feasible options largely depending on your experience and training plan.

See what makes sense and pick one, no need to stress over it.

WS Training – Wednesday

Rest Day

Breakdown

I will do some light activity, but mostly just recovering.

Thought of the day:

It’s important to learn new things even if you lose a little progress.

You never know when you will need a new tool in the tool box.

WS Training – Tuesday

ME: Front Squat

Front Squat 3 x 5

Jefferson Curl 3 x 5

Lunges 3 x 10

Breakdown

No Change

Thought of the day:

Functional is only what you do in the rest of your life. Chances are what you do in the gym isn’t it.

WS Training – Monday

ME: Push Press

Banded Pullups 3 x 20

Push Press 3 x 5, 80%

BB Underhand Row 3 x 10

BB Bicep Curl 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

No change

Thought of the day:

There are ways people get stronger and reasons people get stronger, both are essential.

WS Training – Sunday

Rest Day

Breakdown

Taking the day to recover

Thought of the day:

Passion means more than most things.

You can go through the motions or you can get something out of it.

Showing up is half the battle, but 50% is still failing.

WS Training – Saturday

Rest Day

Breakdown

I’ll be doing a for fun workout or two.

Thought of the day:

Remember, anything you do below 55% of your capacity won’t affect your training and is beneficial for recovery, your mental and physical state.

Not to mention, it allows you to apply what you’ve trained in the real world.

This can range from walking to a pickup ultimate frisbee game.

Enjoy life and get better, get out there and just do stuff.

WS Training – Friday

Squat 3×5

Front Squat 3×5

Jefferson Curl 3 x 10

Hanging Leg Raise 3 x 10

Banded Pull Ups 3 x 10

Breakdown

Taking out Power Cleans to take it easier on my arm. Progress has stalled on it’s recovery, so I’m continue to change tactics.

Thought of the day:

There is always space for progress, but you might have to be creative to find it.

Remember that it’s not just weights in the gym that make you stronger.

Know your goal, know your metric, and let that be your only true guide.

WS Training – Thursday

ME: Close Grip Bench

Close Grip Bench 3 x 5

Banded Pullups 3 x 20

Underhand Bent Over Row 3 x 10

Barbell Bicep Curl 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

Working on building my shoulder back up, so I’m scaling pullups to allow a better progression.

Thought of the day:

It’s important to get the stress in life under control.

Our bodies are affected by our mental states, to include cortisol release (stress hormones), lack of motivation, and CNS not recovering.

If you don’t take care of your mental state, your physical state will follow.

WS Training – Wednesday

Rest Day

Breakdown

I will do some light activity, but mostly just recovering.

Thought of the day:

If you train hard enough at some point you’ll get injured.

Your job is to find out what caused, how to rehab it, and how to never have it happen again.

WS Training – Tuesday

ME: Front Squat

Front Squat 3 x 5

Jefferson Curl 3 x 5

Hanging Leg Raise 3 x 10

Banded Pullups 3 x 20

Breakdown

Focusing on front squats to build a quad weakness I’ve noticed with my squats.

Thought of the day:

Take ownership for your wins and losses.

Regardless of what happens, excuses only get in the way of moving forward and reaching your goals.

WS Training – Monday

ME: Push Press

Banded Pullups 3 x 20

Push Press 3 x 5, 80%

BB Underhand Row 3 x 10

BB Bicep Curl 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

Swapping lower and upper to allow extra weekend cardio.

Thought of the day:

Failure is only failure if you act like it.

Treat it as something to learn from and it’s not failure, it’s a stepping stone.

WS Training – Sunday

Rest Day

Breakdown

Taking the day to recover

Thought of the day:

Always have a goal insight, then when you get there, celebrate.

Just make sure the celebration doesn’t set you back.

Afterwards, create your next goal.

WS Training – Saturday

Rest Day

Breakdown

I’ll likely do some light activity or light sled pulling.

Thought of the day:

Training journals are often the key to success.

If you got injured it will point to what wasn’t trained and what was.

If you’re overtrained it’ll show volume numbers.

And, if you’re stalling on progress it’ll show what worked in the past.

If you don’t have a training journal, you’re missing out on an easy insight into how your own body operates.

WS Training – Friday

Bench 5×5

T Bar Row 3 x 10

Press 5 x 5

Pullup 5 x 5

Barbell Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

I’ll take this day a little easy due to the arm pain return.

Thought of the day:

The answer is almost never to take time off, but that doesn’t mean it’s never the answer.

WS Training – Thursday

Power Clean 3 x 5

Squat 3×5

Deficit Deadlift 3×5

Leg Press 5×5

GHD Back Extension 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

No change.

Thought of the day:

Don’t settle for getting weaker, fatter, or slower.

These happen because of being lazy, not due to the “human condition”.

WS Training – Wednesday

Rest Day

Breakdown

I will do some light activity, but mostly just recovering.

Thought of the day:

There will be times when you need to make lots of changes to find Wyatt works, but just know that you’re progress is waiting for you to buckle down and get back to consistency.

WS Training – Tuesday

ME: Press

ME: Pullup

T Bar Row 3 x 10 3 x 10

Press 5 x 5

Pullup 5 x 5

Barbell Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

Arm pain is coming back. I may need to scale back a bit.

Thought of the day:

Injuries happen. You just have to train around them and know that you’ll get past it as long as you keep moving forward.

WS Training – Monday

ME: Squat

Squat 3 x 5

Deficit Deadlift, 5 x 5

Leg Press 5×5

GHD Back Extension 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

I’ll build squats back up for a little bit, and once I cap out, I’ll up the rep count.

Plan is to have this day be dual use as a hyper trophy day.

Thought of the day:

It’s important to get out of the weeds.

The first step is eating right and moving more.

If you’re not doing that, the rest of it doesn’t matter.

WS Training – Sunday

Rest Day

Breakdown

Taking the day to recover

Thought of the day:

Breathing is often misconstrued. It’s not just breathing into your stomach. When your lungs inflate they move your other organs out of the way. It pushes into your stomach, but also into your back, pushes out your ribs and into the pelvic floor.

When you brace, you should feel all of these things have pressure exerted into them.

This is what it means to brace your core.

WS Training – Saturday

Rest Day

Breakdown

I’ll likely do some light activity or light sled pulling

Thought of the day:

Getting enough sleep is an essential part of mental health. With our mental and physical states being inextricably linked, helping the one, helps the other.

Get your sleep.

You’re not a hero because you sleep less than the rest of us. But you are, less healthy, more grumpy, and probably are leaving gains on the table.

WS Training – Friday

Power Clean 3 x 5

Squat 3×5

Deficit Deadlift 3×5

Leg Press 5×5

GHD Back Extension 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

This day might change a little, it’s a lot more back involvement then I’m used to, but we’ll see how this works out.

Thought of the day:

During times of transition patience is essential, this is true in real life as much as it is in gym.

New training plans often need adjustment, just like old ones do, it’s just with new ones you don’t have as many hints as to what needs to be changed.

WS Training – Thursday

Bench 5 x 5

Pull-up 5 x 5

T Bar Row 5 x 5

BB Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

The westside system is finally clicking and I’ve realized that the traditional template won’t work for my training goals.

So, while I am making a lot more adjustments than I would typically recommend, I think I’m finally on the right track.

Thought of the day:

Everything is about priorities.

It’s the little things that make the difference between achieving goals and not.

Being able to find 10mins to go for a brisk walk or making it into the gym to do 1-2 sets of squats goes a lot farther then nothing.

The questions you have to ask yourself is not “can I do it?”. It’s “How do I do it?” Or, worst case, “how much can I do?”

We reap what we earn and we earn what we’re consistent at.

WS Training – Wednesday

Rest Day

Breakdown

I will do some light activity, but mostly just recovering.

Thought of the day:

There are a million philosophies about how to be stronger and better, some work and some don’t.

Regardless, the important part of each method finding what is worth keeping and using it to better yourself… And in some cases, your athletes.

WS Training – Monday

ME: Close Grip Bench

ME: Pullup

Upright Row 3 x 10

Press 3 x 10

Overhand Barbell Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

Tate Side Bend 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

Due to the shifted training last week, I’m swapping lower with upper training days this week.

Thought of the day:

Plyometrics are a hidden weapon for running performance… And for sports that involve running.

It’s hard to find more specifity with the same amount of activation as jumping.

Not any type of jumping, but specific, increasing, and high intensity.

WS Training – Sunday

Rest day.

Breakdown

Just taking it easy.

Thought of the day:

Balance is one of those fundamental skills, that most of us don’t think about, including myself.

Unfortunately, it’s one of the things that ties our ability into athleticism.

If you find yourself losing your balance on the field, tripping over yourself, or feel unsteady throughout the day, it might be a good idea to look at your balance.

Balances really just a combination of control and body perception.

Having control, body perception it allows you to do people, and allows you to be smooth and fluid in your actions.

Test your balance by standing on one leg for 30 seconds, and then test it again in the quarter squat position for 30 seconds, and then again in the half squat position for 30 seconds.

If you can’t do that, there’s a chance you should be working on your balance.

WS Training – Saturday

DE: Safety Box Squat 10 x 2

Speed Deadlift 6 x 2

Shrug 3 x 10

GHD Back Extension 3 x 10

GHD Hamstring Curl 3 x 10

Tate Side Bend 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x max

Breakdown

I’ll be using bands with today’s safety squat and maybe with the deadlift. It’ll be about 25% of total resistance.

Thought of the day:

There is a point at which you need to push on regardless of what happens in your training, there is also a point at which to back off.

It’s essential that you know the difference between being hurt and injured.

WS Training – Friday

DE: Top End Press Reversal, 8 x 3

DE: Negative Pull-up, 12 x 1

Upright Row 3 x 10

Bench 3 x 10

Overhand Barbell Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

Tate Side Bend 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

I’m adding in upright rows to help reinforce my shoulder by building my rear delts.

Thought of the day:

We all have weaknesses, the hard part is finding them.

But once we find them, we must aggressively pursue strengthening it.

A good starting point is looking at where you fail in a lift and deducing what weakness caused it.

WS Training – Thursday

Rest Day

Breakdown

I will let you do some light activity, but mostly just recovering.

Thought of the day:

It’s all about finding progress.

But, that progress will not look the same to everybody and the plan to get there will be different for everybody.

It’s easier to say people are wrong, but it’s important to find out how their right.

That process is how you can take some of their progress and add it to your own.

WS Training – Wednesday

ME: Pin Squat

Shrug 3 x 10

GHD Back Extension 3 x 10

GHD Hamstring Curl 3 x 10

Tate Side Bend 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x max

3 Rds:

1:15 min Jump Rope

100yd Prowler Push

Breakdown

Still working on getting my shoulder in order, so I’m adding in shrugs to build up my traps more.

Thought of the day:

It’s okay not to know something, but it’s not okay to let that be.

Take that as a stepping off point to learn more and expand your horizons.

WS Training – Tuesday

ME: Pin Press

ME: Single Arm Pulldown

T Bar Row 3 x 10

Bench 3 x 10

Overhand Barbell Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

Tate Side Bend 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

I’m going to have raced 3 miles prior to this, but it shouldn’t affect the workout too much.

Thought of the day:

A common fault in explosive movements is not fully extending. This applies to Olympic lifting, jumping, running, and others.

It’s physics, the longer you can accelerate the more force there will be.

WS Training – Monday

Rest day

Breakdown

I’m conducting a fitness test on tuesday, so I’m taking Monday off and will be switching the week around to reflect.

Thought of the day:

Stretching has not been shown to reduce soreness, or to prevent injury.

This doesn’t mean it doesn’t have a use, but if you’re doing other warm up you’re probably wrong.

This is because stretching has been shown to reduce performance.

WS Training – Sunday

Rest day.

Breakdown

Just taking it easy.

Thought of the day:

Improvement can be found in many ways. It’s not always pounds and reps. It could be bar acceleration, it could be better form, it could be a better sprint time.

Better form may surprise you, but form break down occurs because of a weakness somewhere. If that weaknesses gets strengthened then it’s shown through better form.

It’s not just about hitting numbers.

WS Training – Saturday

Active Recovery day

Breakdown

Not sure what I’m doing yet, but probably an easy run.

Thought of the day:

There’s no problem with you not wanting to eat all of the food required, there is no issue with skipping protein and carbs.

There is even no issue with missing training.

Why?

Because it’s up to you to determine how committed you are to reaching your goals. I can’t do it for you.

I’ll remind you, I’ll explain it, and occasionally heckle you, but it still comes down to you doing the work.

WS Training – Friday

DE: Push Press 8 x 3

DE: Chin Up 6-8 x 2

T Bar Row 3 x 10

Press 3 x 10

DB Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

DB Side Bend 3 x 10

Straight Leg Torso Lift 3 x 10

10min jump rope

Breakdown

I know these look like a lot of accessories and it is, especially for me, but this is what West Side asks for. Also, rests are 30sec to 1 min so it goes by pretty quick.

Thought of the day:

There are many ways to get stronger. The real trick is knowing what way at the right time.

WS Training – Thursday

DE Box safety Bar Squats 10×2 @75%

Speed Deadlift 8 x 2 @75%

Back Extensions 3 x 10

DB Side Bend 3 x 10

GHD Hamstring Curl 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

20min burst run

Breakdown

Feeling pretty sick. I’ll still be training.

Thought of the day:

In general, if you’re sick “neck and above” then you can likely train. Anything below is a little more up in the air.

For anything below, you have to decide if the way you feel is worth losing progress.

If you’re significantly weaker, chances are you can’t stimulate overload anyway.

If it’s all lung related, you may need to hold back on cardio work.

In other words, use common sense and don’t let being sick be an excuse.

WS Training – Wednesday

Rest Day

Breakdown

Nothing crazy today.

Thought of the day:

Strong traps have a direct bearing on almost every exercise in strength training.

Pulling actions for sure, but they also have a major role in anything with weight on your back or in your arms.

It helps hold back positions, whether it’s on a flat bench, squatting, deadlifting, in pressing or pulling.

If you are lagging on lifts, have shoulder pain, or your traps haven’t built up.

It might be a good idea to power clean, power snatch, or shrug.

WS Training – Tuesday

ME: Bench

ME: Chin up

T Bar Row 3 x 10

Press 3 x 10

DB Bicep Curl 3 x 10

Rolling Tricep Extension 3 x 10

DB Side Bend 3 x 10 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x 10

Breakdown

Feeling a little beat from the training on Monday, but a good beat.

Thought of the day:

If you don’t think your training is hard, you’re not doing it right.

WS Training – Monday

ME: Safety Bar Squat

Back Extension 3 x 10

DB Side Bend 3 x 10

GHD Hamstring Curl 3 x 10

Cable Crunch 3 x 10

Hanging Leg Raise 3 x max

Sprint 4 x 400m

Breakdown

I’m still dialing in this new template. I honestly think it will take me a month or two to have enough baselines to make this work, but we’ll see.

Thought of the day:

For multi sport athletes, the question isn’t have I gotten better, the question is did I make progress towards my goal.

WS Training – Sunday

Rest day.

Breakdown

Just taking it easy.

Thought of the day:

“Of the HS (Heavy Strength) exercises reported, more than 60% of the subjects were performing repetitions of ST (Strength Training) exercises that did not conform to the repetition ranges normally required for an exercise to be classified as HS (3).*

Endurance athletes often know they need to strength train, but often don’t find benefits due to incorrect training.

Keep your sets and reps low, and build your set volume first. If you have an injury prone work, then work into the hypertrophy range.

Know why you’re doing what your doing.

*Journal of Strength and Conditioning Research: February 2021 – Volume 35 – Issue 2 – p 495-502