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Bako Lifter
08-15-2007, 10:50 PM
Schools about to start up and I want to get myself on a strict routine. I usually do whatever I want but I'd like to have a little more structure in my workouts. Soooo, I'd appreciate some advice, thank ya!!!

Oh ya, and I'll probably be doing some GPP type stuff on Wednesdays.

Routitne [Rough Draft]

Group 1
Bench Press, 2 Board Press, Floor Press, Incline Press.

Group 2
Deadlift, Good Morning, Rack Pull.

Group 3
Pendlay Rows, T-Bar Rows.

Group 6
Lat Pull Downs, Pull Ups, Chin Ups.

Group 7
Good Mornings, Romanian Deadlift, Rack Squats.

Group 8
Barbell Military Press, Dumbell Millitary Press.

Group 9
45 Degree Hypers, Glute Ham Raise, Reverse Hyper.

Group 10
Zerchers, Front Squats.

Group 11
High Board Press, Pin Press.

Routine

Monday: DE Bench
Bench Press - 9x3 @ 50-60% + bands
OH Press - 5x3
Rows - 5x3
Triceps - 3x8
Curls - 3x8


Tuesday: ME Squat
Squats - Wave Loading
Group 2 - 3x1-5
Group 9 - 3x12
Group 9 - 3x12
Core Work - 3x8

Thursday: ME Bench
Pressing movement - 3x3, then hit singles up to a new PR
Top End Work - 3x5
Rows - 3x5
Traps - 3x8
Triceps - 3x8


Friday: DE Squat
Box Squats - 10x2 @ 50-60% + bands
Speed or Heavy Deads - 6-8x1 @ 50-60%
Group 10 - 5x3
Group 9/6 - 3x8
Core Work - 3x8

Edit: The %s will be done in 3 week waves. 50% during the first week, 55% for the second, etc.

I'm also planning on throwing in 3 week cycles. For example, since I'm a sumo puller, I'll throw in a 3 week cycle of doing conventional. Or mabye I'll throw in a 3 week cycle of pulling off of mats. You know, stuff like that.

Kong
08-16-2007, 04:26 AM
Looks fun. Ill try that when i stop dieting.

Kong
08-16-2007, 04:43 AM
Whats up with group 6 and 8? And shouldnt DE box squats be 8-10x2?

Stumprrp
08-16-2007, 10:26 AM
looks good man but dont get over complicated with stuff, good none the less.

Bako Lifter
08-16-2007, 11:15 AM
Thanks guys. I fixed the DE squats, thanks for reminding me about the OH stuff, I forgot to throw that in.

RhodeHouse
08-16-2007, 11:48 AM
Wow, you put a lot of thought into that. It look good. IMO - do Military Presses every week, Bent Rows or Chest Supported Rows Every week. Stay away from Power Cleans. Your joints will thank you.

here's one problem I've noticed with the Westside template. All of the exercises are great for variety, but there's too much to choose from. You should have 2 Row exercises, 2 Shoulder Press type exercises, Rack Pulls, GM's and DL off the floor, and maybe 2 squat exercises in your bag, Keep things very simple. It's easier to see what works

Bako Lifter
08-16-2007, 11:58 AM
Thanks Rhodes, I'll shave down the groups and keep my favorites. :thumbup:

RhodeHouse
08-16-2007, 12:15 PM
This is what I would do on a 4 day split

DE Bench
1. DE 6-8x3
2. Military Press 5x3-5 or something like that
3. CSR 5x5-10
4. Triceps 4-5x10
5. Biceps/Forearms

ME Squat/DL
1. Free Squat
2. Rack Pulls/GM's - work up to a 1-5RM on Pulls/3-5RM on GM's
3. Leg Press 4-5x3-10
4. Abs

ME Bench
1. Comp Grip/Floor Press/Incline/2 Board - Three 4 week cycles (same grip)
2. Hi Board Press - work up to a 1-5RM
3. Upper Back/Rear Delts 4-5x10-15
4. Light Triceps by feel
5. Biceps/Forearms

DE Squat
1. Box Squat 6-8x2
2. DE Pulls - up to 80% (if you wanna pull heavy, don't do any type of DL movement on ME Squat day)
3. 45 Degree Hypers 3-5x10
4. Abs

i would try to keep it simple so you can track progress. If all your lifts start going up - KEEP DOING WHAT YOU'RE DOING! Don't change for the sake of change. SFW!

Bako Lifter
08-16-2007, 12:22 PM
You pull heavy on DE squat day? I wanted to do it that way in the first place but it seems like everybody says to rotate them with ME squats. And what is CSR? Do you think I need to work my arms that much, lol? Umm... Oh ya, do you think that's enough back work? The guys at Westside say they do like 3 heavy back days.

:)

Detard
08-16-2007, 12:34 PM
I'm not personally a fan of really complicated routines that deal with alot of percentages and cycles but that routine looks to work everything pretty evenly.

I'm confused with how each day is set up? Your going to do each exercises in each group? Or are you going to pick an exercise from each group and do it on said day? If it were me, i'd go with what Rhodes posted because it is abit simpler to follow.

Bako Lifter
08-16-2007, 12:39 PM
I pick one from the group. I sort of do this already, how do ya think I hit multiple PRs every workout? ;)

TommyBoy
08-16-2007, 07:30 PM
CSR=Chest Supported Row

Bako Lifter
08-16-2007, 07:31 PM
Ohhhhhhh, I hate those. They crush my little chest :redface:.

TommyBoy
08-16-2007, 07:33 PM
Workout looks good, but like Rhodes said--pick some favs and keep doing them. For me, the original standard westside template works the best, and I just add favorite assistance/accessory movements. Keep it simple Mr. Turd.

TommyBoy
08-16-2007, 07:33 PM
Ohhhhhhh, I hate those. They crush my little chest :redface:.
1) If you hate them, then start doing them
2) Get a bigger chest you pussy!

Bako Lifter
08-16-2007, 07:37 PM
1) If you hate them, then start doing them
2) Get a bigger chest you pussy!

You shut up! :swear:

I guess I'll think about doing them.

TommyBoy
08-16-2007, 07:41 PM
You shut up! :swear:

I guess I'll think about doing them.
HAHAHAHAHA big words from a little man:zipit:
But seriously, CSR are a great exercise. But they can easily be replaced by cable rows or db rows.

Bako Lifter
08-17-2007, 12:31 PM
My school gym has a CSR machine, I'll start using it. Last time I did I weighed like 130 lbs, I think 35 extra lbs will give me a little more cushion ;).

Bako Lifter
08-17-2007, 12:37 PM
Alright, here's what I got from everyone.

Kong
Looks good.

Stumpy
Looks good, don't get over complicated. Check.

Rhodes
Looks good, do OH press every week. Stick to what works for me. Check. I tweaked a bunch of stuff to match his outline too.

Detard
Looks like it'll hit everything evenly, aka, it looks good. I did follow Rhodes' sample routine to make it "simpler".

TommyBoy
Looks good, stick to my favorites. Quit bein a pussy and do CSR. Check.




Alright, are there any lifts that I have in there that I shouldn't? Is there anything that I'm missing? Would you change the order of anything?
I'm about to review the reps schemes too, any suggestions?

Thanks guys.

Sharkxx
08-17-2007, 01:18 PM
:bang: reading that stuff makes me wanna do that <- its like a foreign langauge xD Gl with ur workouts.