You're an inspiration Dean.

I used the Westside program more or less about 7 years ago I guess, as my youngest son was still a baby (holy crap where have the years gone!!) and it brought me from barely able to squat 200lbs back to my max lifts of when I was a 20 year old (close to 400lbs max) in about 8-10 weeks time, IIRC. I really need to get this basement finished so I can start doing this stuff again........

Thanks for the kind words Jason,

I’m glad to see that the Westside program worked for you too. Doubling your Squat from 200 to 400 lbs. in 8-10 weeks is awesome even if some muscle memory was involved. I wasn’t totally shocked when I hit 350 lbs. only because week ago I was able to Low Box Squat 295 lbs. which I figured translated to 50-60 lbs. more on a regulation Squat. However, I was pretty amazed the weight didn’t just pin me to the floor since I’m quite sure 5 weeks ago I couldn’t even have done a Walk Out with that much weight on my back. I’m curious if you did their vanilla program or did you make any adjustments.

Even though I ‘ve only been doing their program for about 4 weeks I’ve already been tweaking it based on things I’ve been reading. Their standard template focuses on lifters using assistance gear like suits where I only use a belt. So I’ve read to change some of the upper body emphasis away from Triceps work and more to Pecs, Delts, and even Lats. Similarly since I don’t Squat with a suit they recommend not using such an exaggerated wide stance as they do, though for some training lifts I have been to emphasize my hamstrings which I realized were much weaker than I thought when I realized I couldn’t do even one Glute Ham Raise with help.

Another public thanks to Dean (grunt) for letting me know about Hypertrophy Specific Training.

Last week was my week of Strategic Deconditioning, so this week starts another cycle with progressive loads. After the first cycle, I was able to determine my true 15RM, 10RM, and 5RM and start at the right weight for each exercise.

I'm definitely seeing muscle growth and definition. Don't have measurements or pics (yet).

It was kind of wild to see that on some machines, I was approaching the maximum weight available at the end of the last cycle. We'll see if I can actually max out any of them this go 'round.

So, JP, should I stop texting you photos of desserts? 'Cuz I'm going out to eat shortly.....

Send him texts of deserts. It'll make him sweat more.

7 years ago is a long time to try to remember the details of what I did. I believe I pretty much followed the plan for the first 4-6 weeks then adjusted a little as I felt I needed to, ie. a little extra time off from weights and I do remember around this time I did hill sprints as well as an occasional 5k jog to the gym, hit the legs for their workout and then a slow jog back home in a more direct route for about 2k.

I think I deserted my dessert in the desert. But that's probably what I deserved.

Great to hear it’s working for you Doc! I got my best results during the second and third cycles since I was adapted to the exercises and was able to better estimate my RMs. Once you get a cycle or two under your belt there are some techniques like Myo-reps and M-Time reps that I’ve found can really push your size and strength gains by allowing you to push to the limit while still managing fatigue so you can recover between workouts.

I usually hate SD since I’m a bit of an exercise junky but after finishing the heavy part of the cycle my arms welcome it. Don’t shortchange your SD either. Most people find the sweet spot is a 9 day SD (one full week plus a weekend).

You should post a YouTube video when you max out one of the machines.

I’ve just started to be able to include hill sprints on some of my days off, I can’t imagine jogging 5k and then doing a leg workout. In the past I could never train legs and run at the same time but it seems to be working doing Westside.

I can remember there were somedays I had to walk home from the gym and barely made it back, my legs were pretty weak and wobbly.