Alright. Thanks will try that next time

2 scoops of whey and water. I didnt feel sluggish just a bit weak for the chinups, as for the bench, i kinda rushed it so things didnt go as plan

SUNDAY

D.E Squat

Squat: (80x3) x 8

Goodmornings: 90 x 8 (Liiighht weiighttt ! ! ! ! !)
90 x 8
90 x 8

Reverse hypers: 10, 10, 10

Side bends: 40(lbs) x 8
40 x 8
40 x 8

Few attempts at olympic clean, bar only

-still got progress, all is good right now i'm implementing oly cleans(bar only) to perfect my form and also as a form of speed work, i do them with less then 30 seconds in between so its kinda challenging, on M.E squat i'll focus more on lifting more weight

MONDAY

M.E Bench press

Close-grip bench press: 60 x 8
70 x 6
80 x 4
90 x 3
100 x 2
110 x 1 (didnt touch chest though)
110 x 1
120 x 1
130 x 1
140 x 1

Tricep pressdown: 35 x 10
35 x 10
35 x 10

Plate raise: 20 x 10
20 x 10
20 x 9

Barbell rows: 70 x 6
70 x 6
70 x 6

Hammer curls: 35(lbs) x 9
35 x 8
35 x 8

-Still got progress, this really turned my day around, wasnt expecting to go that much

No pause though, i save pauses for floor presses now, other variations of bench press i focus on training the stretch reflex
and yes i am very happy

WEDNESDAY

M.E Deadlift

(Conventional)deadlift off 6-8 inch boxes:
60 x 8
80 x 6
100 x 4
120 x 3
140 x 2
150 x 2
180 x 1
190 x 1
200 x 1
210 x 1

Rever hypers: 10, 10, 13

Hyperextensions: BW+10 x 10
BW+10 x 10
BW+10 x 10

Hanging leg raises: 7,7,4

Not really boxlah.... you know those stupid blue things lying around fitness centers? i think they use it for aerobics or what, gotta be creativelah... so from time to time i'll adjust to be higher or lower with close/wide grip for variations

Nah most of them are meatheads themselves so its all good

Friday

D.E Bench

Bench press:

80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Dips:

BW+20 x 6
BW+40 x 5
BW+50 x 3

D.B rows:

80(lbs) x 10
80 x 8
80 x 8

Military press:

60 x 8
60 x 8

-Overdid it with the compounds today, didnt realize.... gotta restart dips with light weight, forearm still hurts
-Bench is increasing, B.P was easy today even with increased weight

SUNDAY

D.E Squat

Squats:

80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Goodmornings:

90 x 8
90 x 8
100 x 6

Reverse Hypers: 10, 10, 10

Sidebends:

40(lbs) x 10
40 x 10
40 x 10

-weight not dropping one bit, i only dropped a kilo for a while there then my weight started increasing though im in better shape then when i started
-Gonna start loading up on creatine soon to milk as much as i can get from my current training, after that i'm changing my routine, may try HVT during my 1 month break

WEDNESDAY

M.E Bench press

Floor press(lowest level on those steppers):

60 x 8
70 x 6
80 x 5
100 x 3
110 x 1
120 x 1
120 x 1

D.B triceps extensions:

30(lbs) x 10
30 x 10
30 x 10

Rear delt raise:

25(lbs) x 10
25 x 10
25 x 10

Lat pulldown:
70 x 10
70 x 8
75 x 6

Hammer curls:

40(lbs) x 6
40 x 6
40 x 6

My westside journey is over, my body is nagging me to take a break, sore joints and all and i just bombed a 130 bench, it was so bad i thought i tore my pec for a moment

Anyway... my conclusion
-To anyone who wishes to follow west side, variation is important, not only on the big lifts but on the accessory movements as well, one of the mistakes i made was not having too many variations for triceps, i did mostly dips for triceps on D.E day and it was too often
-Accessory movements should be taken to 4 sets, i didnt get much of a workout with only 3, if you have it in you go for 5
-Try not to attempt a PR on the actual lift itself too often, if possible attempt once in 2-3months, other times work on variations such as floor presses, incline b.p etc etc
-On each M.E lift, dont always focus on breaking the P.R, if you do you'll only disappoint urself and make urself more prone to injury, on most days focus on hitting ur max
-On bench variations, pause only for floor presses, for the rest work on the stretch reflex
-Work on your technique when lifting heavy this is the one part that screwed me over today, its one thing to have good form with light weights but when u move on to heavier weights your form tends to get crappy, especially when ur working on the stretch reflex
-Westside still produced results, although i only got in 3 days of training a week
-Lastly, know when to deload/rest, i dont know 'bout most people but im able to tell now whether im ready to break a P.R on that day or if im gonna screw up, listen to the body and see how it responds on the first few sets
Before westside:

Bench Press: 120
Deadlift: 180
Squat: 110

After westside:

Bench press: 140
Deadlift: 200
Squat: 160

Unfortunately i only managed to get 1 video, but i wont be posting it here

Gonna take a break now, after that gonna try a routine that doesnt emphasis so much on heavy lifting

About 2 months straight without break, so im finally taking a week off

Unassistedlah, wont count if someone assist, and thats without pause