tricky
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
Abs
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
GHR’s
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
shrugs
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
Max - SQ / GM / DL Variation
Hips – stiff leg deadlift / good morning
Lats (horizontal) – barbell / cable / dumbbell Rows
Abs
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
GHR’s
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
shrugs
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