View Full Version : new westside program

03-20-2005, 12:56 PM
Day 1
Max - SQ / GM / DL Variation
Hips – stiff leg deadlift / good morning
Lats (horizontal) – barbell / cable / dumbbell Rows

Day 2
Max press - variation
incline dumbell / barbell press
bent over laterals / dumbbell cleans
Reverse shrugs (dip / chin)

Day 3
Box squat 8-12 x2 with 45-65% of 1RM
Quads – front squat / step ups
Lats (vertical) – chin variation

Day 4
Speed bench 8-12 x2 with 45-65% of 1 RM
seated / standing shoulder press
dips / close grip bench

ive had a year off competing in powerlifting and just bin training for trainings sake im thinking of doing a show again soon so will give westside a go, ive tried it before but went to falure on too many of the excercises.

i know quads and chest arent that important in powerlifting but i have included incline press and front squats just to satisfy the body builder in me but besides that any opinions are welcome

03-22-2005, 03:02 AM

Paul Stagg
03-22-2005, 06:57 AM
Read Dave Tate's periodization bible 1 and 2 at elitefts.com

Looks OK to me.