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Fighter_15
03-02-2009, 07:33 AM
I have been lifting for a while now but I still call myself a beginner because I don't know very much. I've been looking through this forum for a while and I see all the super strong guys using the west side method and training with Louie Simmons.

Recently I have hit a plateau hard. My workouts are:

Monday-Chest/Triceps
Bench

220x8
260x5
275x3
315x1
315x1
315x1-I have been failing on this set the last couple weeks.
255x5

Dumbell Fly's

90x10
90x10
90x10

Overhead Triceps

85x15
85x15
85x15

Skullcrushers

110x10
110x10
110x10

Tuesday-Shoulders/Traps

Front Military

175x8
175x8
180x8
180x6
180x6

Upright Rows

115x10
115x10
115x10
115x10
115x10

Shrugs

315x10
315x10
315x10
315x10
315x10

Lateral Raises

25x10
25x10
25x10

Upside Down Pushups
1 set of 15 or 20

Wednesday-Back/Biceps

Deadlift

225x8
280x5
320x3
365x1
365x1
365x1
280x5

Bent Over Rows

165x10
170x10
170x10

Curls

105x10
105x10
105x10
105x10
105x10

Concentration Curls

30x10
30x10
30x10

Reverse Rows
1 set of 30

Thursday-Chest/Triceps Light

On this day I just do a few light sets of bench usually something like this

220x8
255x5
265x3
280x1

Friday - Day Off

Saturday - Legs Day

Squat
A few warm up sets. Then
320x4

Once I get 5 reps with a weight I go up ten pounds the next week till I get 5 reps.

Sunday - Day Off

The last few weeks I haven't been able to increase very much anywhere except on my deadlift day. I figured I am making a lot of mistakes in my workout regimen so I ordered the book of methods and I'm hoping it will show me better workouts so I can get over my plateau and keep getting stronger.

Feel free to give me criticism, comments, whatever.

jbrin0tk
03-02-2009, 08:22 AM
The workout you have posted is more of a bodybuilding workout. While Westside: Book of Methods does not lay out routines (it gives you sample routines and templates-which is what the Westside method is, really), your workouts will look much different than how they are currently constituted if you choose to go with something from the book. I am not going to suggest anything with regards to your routine, mainly because I'm not smart enough, haha! Find (or devise) a plan, and stick with it long enough to see if it works.


By the way, the book is great. I can't recommend it enough. There is a lot of information in the book that helped me break through some plateaus.

Brian C
03-02-2009, 11:56 AM
A must read and reread if your trying to up your strength. I personally use a 5 day cycle also, implementing an upper body ME and DE day,lower body ME and DE days, then I add a shoulder day in there too. I've always liked to train shoulders separate and hard.

MarcusWild
03-02-2009, 12:33 PM
That's very different from a "Westside template". The book is definitely worth it. I went to the seminar Louie had at Super Training, and now I'm reading the book. Before that, I'd read all of his articles 2-3 times. Some of the concepts I was applying correctly, and some I was applying wrong.

chris mason
03-02-2009, 01:51 PM
Read the book. It is a great book! You will then be able to revise your training template for the better.

Eric Downey
03-02-2009, 02:39 PM
great book. use it as a guide and find what works for you.

slashkills
03-02-2009, 06:11 PM
Awesome book and definetly reread some parts. The stories are interesting but kind of get off topic and confuse you in some areas.

Fighter_15
03-04-2009, 07:26 AM
It came in yesterday. I started paging through it right away. It's kind of confusing because they use ways of training that I have never seen before. I'll probably be coming on this forum with a lot of questions lol.