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thecityalive
01-09-2012, 01:21 AM
Rob Schilke's 3 day Westside (https://docs.google.com/spreadsheet/ccc?key=0AmYwITe2PreddE1ncktwbnE1WjJ0OXhianpfbTRsMnc)

Trying to develop this pl training ...made this literally in my bed before I went to sleep. Obviously working out kinks. My horizontal pressing seems to lack (IMO)...something to keep in mind.

This thing is editable if you feel like things should be moved around/ replaced...or I can just do it myself :p

Ref work in current journal to see what I've done if possible.


Thanks.

April Mathis
01-09-2012, 11:02 AM
Why would you do back work like pullups and rows the day before you squat and deadlift? I would change that.

thecityalive
01-09-2012, 11:38 AM
At the moment, it is MWF when I will be lifting. You think a day of rest won't be adequate?

Regardless, thanks, April. That was one of the few things I was scratching my head at.

April Mathis
01-09-2012, 02:06 PM
At the moment, it is MWF when I will be lifting. You think a day of rest won't be adequate?

Regardless, thanks, April. That was one of the few things I was scratching my head at.

It said Monday, Tuesday, Thursday when I read it.

thecityalive
01-09-2012, 04:07 PM
Typo and fixed. You you still think it should be changed or is a day of rest adequate? :strong:

MarcusWild
01-09-2012, 04:45 PM
Just do a normal Westside template on a 9-day schedule instead of 7-days. I'm not sure what Westside information you're basing your template off, but you've modified it to the point it's a completely different program.

chris mason
01-09-2012, 08:08 PM
Are you saying your life is so incredibly busy you can't train 4 times per week?

thecityalive
01-09-2012, 09:09 PM
Just do a normal Westside template on a 9-day schedule instead of 7-days. I'm not sure what Westside information you're basing your template off, but you've modified it to the point it's a completely different program.
Thanks.


Are you saying your life is so incredibly busy you can't train 4 times per week?

At this moment. My final year in school...there needs to be some give and take. I suppose I could work 4 days into my schedule again, but I suppose I could just get over it and get my lifts in when I need to.

3 day offers me time to work in studio n finish up projects that I know will eventually stack.

April Mathis
01-09-2012, 09:48 PM
It looks ok with Monday/Wednesday/Friday the way you have it. Like I said I don't do westside programs, so I have no comment if it will work well for you the way you have it. Personally I think 1 heavy regular squat and 1 heavy regular bench in 6 weeks is not enough to make much if any progress on those.

And think about this: You said you are weak at benching compared to the other lifts. Yet, you are relatively strong at shoulder work and incline benching. So why do you think focusing on those lifts for your heavy benching will increase your bench press much? Why not work more on regular benching?

And here's some other common 3-day programs you may consider:

Day 1 - Squat
Day 3 - Bench
Day 5 - Deadlift

OR

Day 1 - Bench
Day 3 - Squat/Deadlift
Day 5 - Heavy assistance work you didn't do on the other days, such as shoulders, back, etc.

OR

Day 1 - Bench
Day 2 - Squat/Deadlift
Day 5 - Light Bench/Squat/Deadlift

thecityalive
01-09-2012, 10:02 PM
Perhaps I can just drop my current scheme. Lookin at it, it's a fucking mess.

I feel I would just benefit from a bench, S/D, Assistance set up...I think I am just getting ahead of myself.

JSully
01-11-2012, 07:20 AM
Week 3 you ME sumo and RE conventinal. I would change one of them to some squat variation, preferably back squat since you already front squatted that week.

Week 5 you have ME and RE front squat. I would change the RE front squat to a pull variation of some sort.

Since you're gearing this towards PL, I would try to back squat at least once per week, whether it's ME, RE or DE, you need the weight on your back. I don't know how to edit this without screwing up the view for everyone else, so this is how I would change it:

Week1: ME deadlift & RE back squat, then DE sumo & front squat
Week2: ME back squat variation & RE deadlift variation
Week3: DE deadlift & back squat, then ME sumo & RE front squat
Week4: DE sumo & back squat
Week5: ME front squat & RE pull variation, then DE pulls & back squats

Since you need to focus on bench, I would remove push presses and incline bench and do some flat pressing variation like floor presses, board presses, close grip against bands, reverse bands, etc.

so for benching I would go with this:

Week1: ME flat bench, RE strict OHP, I would replace shrugs/flyes with tricep work
Week2: DE flat bench against bands & add another tricep exercise, then ME strict OHP, RE close grip + another tricep
Week3: DE flat bench against bands, more tricep (see the trend? lol)
Week4: ME flat bench variation (floor press, rev band press, ultra wide press) & RE strict press, then DE flat bench- more tricep throughout
Week5: ME strict press, RE flat bench variation- more tricep
Week6: DE flat bench- more tricep.

When I say more tricep, I mean 1 more exercise for the most part. It also depends on where your weak point is. Triceps are my weak point, so I started hammering them on my upper days and have seen good results.

Hope this helps some.


Regardless of what others have said, I think it's a good setup, but it all depends on what else you've got going on. I throw 2-4 times per week so I need all the recovery I can get. Doing speed work instead of heavy work saves my work capacity for throwing. I can still get in there and hit the weights, but it's not as detrimental. You just need to weigh your options of what you want to do. As I get older, hitting heavy weight every single workout is killer, and I don't have the patience to do a 12,10,8,6 routine, I just don't enjoy it. So I either move heavy weight for 1-3 reps, or light weight really fast for 1- 3 reps and that works great for me. I've seen awesome improvements in the last 8 weeks I've been doing this, but it's tailored to my needs. My priorities relate to throwing, not powerlifting. If I were strictly PLing, I would go with the standard WS template.

I really think with some tweaks (as already mentioned by others and myself) I think you could improve with this.