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Meat_Head
08-28-2003, 12:18 AM
Monday - Max effort squat

Rack Deadlifts - safety bars set on the lowest level on the power rack
Work up to a triple, then increase to a single

'Natural' Glute-Ham raise negatives
3x6-10

Leg press
3x5

Pulldown abs
3x10-15

Tuesday - Dynamic bench

Bench press
8-10x3 @ roughly 60% using different grips

Pullups
As many sets as it takes to get to 20-40 reps

DB front raise
2x6-10

DB side raise
2x6-10

Tricep pushdowns
3x5-10

Thursday - Dynamic squat

Box squats or bottom position squats
8-10x3 @ roughly 60%

Pull throughs
3x6-10

Hyperextensions
2x10-15

DB shrugs
2x10-15

Pulldown abs
3x10-15

Friday - Max bench

Rack presses - safety bars set so the barbell is 3-4 inches off my chest
Work up to a triple, then increase to a single

Tricep pushdowns
6x6-10

One arm OH press
3x10-15

DB rows
2x5-7

Pullups
As many sets as it takes to get 20 reps

I'll also conditioning work on off days and maybe even training days like some light strongman stuff, running, muscular endurence, hiking, etc. Nothing too draining but still enough to keep in shape.

All the sets except the maximal triple and single are submaximal. I'd like to gain some good size on this routine as well as strength.

So hit me with your opinions, is it a good one? Any changes that need to be made?

Paul Stagg
08-28-2003, 07:20 AM
Is you rgoal to improve your squat/bench/dead, or something else?

Remember to change the ME lift frequently. I'd wave the DE squat poundage, and I'd do more tricep work.

Have you read the periodization bible?

Meat_Head
08-28-2003, 02:20 PM
Originally posted by Paul Stagg
Is you rgoal to improve your squat/bench/dead, or something else?

Remember to change the ME lift frequently. I'd wave the DE squat poundage, and I'd do more tricep work.

Have you read the periodization bible?

My goal is to improve my squat/bench/dead and gain functional strength and size throughout the body.

I may change the ME lift every 5-6 weeks, but I'd rather really improve on that one lift for a while than switch it all the time.

And no I have not.

Paul Stagg
08-28-2003, 03:06 PM
Read this:

http://www.testosterone.net/html/133per.html

Meat_Head
08-28-2003, 05:19 PM
Read it and made a few changes... hows this look:

Monday - Max effort squat

Rack Deadlifts - safety bars set on the lowest level on the power rack
Work up to a submax triple, then increase to a single

'Natural' Glute-Ham raise negatives
2x6-10

Leg press
2x5-10

Pulldown abs
3x10-15

Hyperextension
3x6-10


Tuesday - Dynamic bench

Bench press
8-10x3 @ roughly 60% using different grips

Close grip bench press lockouts
3x2-8

Pullups
As many sets as it takes to get to 20-40 reps

DB front raise
2x6-10

DB side raise
2x6-10

Rotar cuff work

Thursday - Dynamic squat

Box squats or bottom position squats
8x2 @ roughly 60%

Pull throughs
4x5-8

Pulldown abs
3x10-15

DB shrugs
2x10-15

Sprints and jump squats



Friday - Max bench

Rack presses - safety bars set so the barbell is 3-4 inches off my chest
Work up to a submax triple, then increase to a single

Tricep pushdowns
6x6-10

One arm OH press
3x10-15

DB rows
2x5-7

Pullups
2x5-20

Rotar cuff work

Paul Stagg
08-29-2003, 07:50 AM
Looks good to me. Give it a shot, see how it goes.

unshift
08-29-2003, 08:01 AM
what's a "natural" GHR?

i've been having trouble doing GHRs because my gym doesn't have a GHR machine, and i can't find a replacement.

Meat_Head
08-29-2003, 12:14 PM
Its when you stand on your knees and someone holds your feet and you fall forward as slow as possible. Some people can do the positive portion of the lift to, but it would be extremely hard without alot of training.

unshift
08-29-2003, 01:04 PM
i wonder if that'd be safe to do with a heavily (500lb+) weighted bar across your ankles, and with small (2.5lb) plates keeping that bar from rolling around

john26
08-29-2003, 10:55 PM
there are numerous ways to do the natural ghr.. according to tate it's not a "natural" ghr but rather a manual leg curl. you can tell that there's a large difference if you've used a GHR bench and if you've done them "naturally"

the "natural" ghr is harder but also inferior in my opinion after using a elitefts deluxe GHR bench.

Delphi
08-30-2003, 06:33 AM
In every video I've seen of a GHR on a bench, the knees are on the side of the support when the trainee is at the top position. On some of them it looks like the knees aren't even touching the pad at all. What keeps you from falling down in between the pad and the ankle support? Just the ankle support and your lower leg bones? Is that painful/stressful on the ankles?