View Full Version : Switching to a more traditional WSB template, would like input positive or negative.

06-15-2011, 05:45 PM
Some background info:

My known weak points are my Hamstrings, lower back, abs. I have a very hard time increasing my deadlift. I have structured this to the best of my abilities to target my weak points. I would like some input on this because I havent ever done a pure WSB template. I have been doing texas method for a while and stalled multiple times.

Lower ME/RE

Squats 3x1
Box Squats 3x5
Good Mornings 3x8
Hanging leg raises 3x20

Upper ME/RE

Dips 3x1
incline 3x5
Pendlay Rows 3x8
triceps pulldown 3x8
side lateral raises 3x8
L-RAises 3x20

Lower DE/RE

Squats 8x3 with 45 sec rests
Box squats 3x5
Good Mornings 3x8
Leg Curls 3x8

Upper DE/RE

Bench 8x3 with 45 sec rests
OHP 3x5
Pullups 3x5
triceps pressdowns, 3 sets, 25 reps

Where can I fit GPP in this? Also, is doing box squats and good mornings twice a week for RE/assistance a dumb idea?

Thanks guys. I know this is the best place for advice on this subject.

06-16-2011, 02:44 PM
I am doing Coan/Phillipi right now, so I only got 9 weeks to figure this out!

Sean S
06-16-2011, 05:37 PM
What you have doesn't really look like a pure "Westside" template. The template should look something like this.
ME Lower body
SQ or DL variation up to 1-3RM
barbell assistance exercise (3 sets of 5, moderate)
low back/hamstring assistance movement (non-barbell)

ME bench
Bench press variation up to 1-3RM
heavy triceps or other pressing assistance movement
1-2 lat/upper back exercises
light shoulder raises or prehab

Box SQ 8-12 sets of 2
speed pulls 6-10 sets of 1
low back/hamstring exercise (non-barbell)

DE bench
BP 8 sets of 3
heavy triceps or pressing volume movement (depending on what you did on ME day)
tricep extension movement
1-2 lat/upper back exercises

For GPP, it depends on what you are doing and how taxing it is.