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young_squatter7
10-17-2005, 06:07 PM
Hey guys, I wanted to make a routine for strength so I looked into westside and modified it to my liking, I just want to know what everyone thinks and all opions and advice would be greatly appreciated. If it just plain sucks then I understand. Im not really good at making awesome strenght routines.

Monday: ME Bench
ME Exercise will be changed every 3 weeks (I will be warming up with triples then working to a 1 rep max)

Flat Bench Press
Floor Press
Incline Bench Press
Dumbbell Press


Close Grip Bench Press

Cable Pushdowns

Front Raises /Or Military Press

Reverse Grip Barbell Rows

Dumbbell Curls

Sets/Reps for assistance exercises.
Week1:3x12, Week2:4x10, Week3:5x8, Week4:6x6, Week5: Repeat Week1

Tuesday: ME Squats/ DE Deadlift
Every 3 weeks I will alternate Wide Stance Parallel Squat with ATG close stance squat (I will be warming up with triples then working to a 1 rep max)


Stiff Legged Deadlift

Speed Deadlifts 8-10 triples with 45-50% 1 rep max

Abs 4x8-12 reps

Lat Pulldowns

Sets/Reps for assistance exercises.
Week1:4x12, Week2:5x10, Week3:6x6, Week4:Repeat,

Wed: Off

Thursday: DE Bench
Speed Bench 8-10 triples with 45-50% 1 rep max

JM Presses

Cable Pushdowns

Front Raises/Military press Which ever one I donít do Monday

Cable Rows

Barbell Curls

Sets/Reps for assistance exercises.
Week1:6x6, Week2:5x10, Week3:4x12, Week4:Repeat

Friday: DE Squats/ME Deadlift
Deadlift (I will be warming up with triples then working to a 1 rep max)

Speed Squats: 8-10 singles with 45-50% 1 rep max

Hyperextensions

Abs 4x10-12

Close Grip Lat Pulldown

Trap work

Sets/Reps for assistance exercises.
Week1:6x6, Week2:5x10, Week3:4x12, Week4:Repeat

drew
10-17-2005, 07:46 PM
How long have you been lifting? How old are you? What is your weight and your current 1RM on Squat/Bench/DL?

young_squatter7
10-17-2005, 08:40 PM
How long have you been lifting? How old are you? What is your weight and your current 1RM on Squat/Bench/DL?

Ive been lifting for 6 months

Im 18 years old
I weigh 157 lbs
Im 6 foot

Bench Press 1 rm-155
Squat 1 rm-240
DL 1 rm-265x1

Sensei
10-17-2005, 09:09 PM
So, let me get this straight... You're going to do your main ME/DE exercise, and then you are going to do 20 sets of auxiliary/accessory lifts??? I think that is WAAAAY more than you should be doing. WS is great, but you would be better off just spending more time w. the big three and hitting your posterior chain and abs like a madman.

Read these (if you've already read them, read them again):

Bustin' Ass 101
http://www.t-nation.com/findArticle.do;jsessionid=4ED85B19CE9A221F948A3D0BBA6E5F3B.ba08?article=288ba2

If you are hellbent on going with WS (and you could do a lot worse), then just do the basic template as is. Don't be afraid to skip an accessory/auxiliary lift here and there if you are feeling beat up.

9 Week Basic Training Template
http://elitefts.com/documents/9week-training-program.htm

young_squatter7
10-17-2005, 09:32 PM
How about this instead then, I just really want to do westside. Please help me make it good.


Monday: ME Squat
Wide Stance Parallel Squats Alternating With ATG close Stance Squats every 3 weeks
( Warm up with sets of 3 repetitions working up to singles all the way up to a 1 rep max)

SLDL 4x8-10

Abs 4x8-12

Lat Pulldowns 4x8-10

Tuesday: ME Bench
( Warm up with sets of 3 repetitions working up to singles all the way up to a 1 rep max)
Alternate exercise every time I hit a plateau

Flat Bench Press
Floor Press
Incline Close Grip Bench Press
Incline Bench Press

Close-Grip Bench Presses 4x5-10

Cable Pushdowns 4x8-12

Barbell Rows 4x8-10

Front Raises 4x10-12

Dumbell Curl 4x8-10

Wed:Off

Thursday: DE squat
Speed Squats: 8-10 singles with 45-50% 1 rep max

Deadlifts work up to a 1 rep max

Weighted Hyperextensions 4x8-10

Barbell Shurgs 4x8-10

Abs 4x8-12

Friday: DE bench
Speed Bench 8-10 triples with 45-50% 1 rep max

Incline Dumbell Press 4x10-12

Lying Tricep Extension 4x5-10

Cable Pushdowns 4x8-12

Barbell Curls 4x8-12

Seated Rows 4x8-10

Sensei
10-17-2005, 09:46 PM
What you have for your second option is not the best. On your ME & DE bench days, you are still doing 20sets of auxiliary work - that is WAAAAAY too much. Let me repeat that - IT'S WAY TOO MUCH!

Why are you doing singles w. DE squat day? Why would you be maxing on DLs on your DE Squat day? Are you going to max out on a squat and dl every week?

Have you read those articles yet??? How about just starting w. the basic template rather than starting by trying to make it 'better'? What you have here is not WS - it is a really bad Westside hybrid.

I'm not trying to be mean - I really believe, at your current strength level, it would be in your best interest to either do something more basic, or do the 9 week basic training program.

PowerManDL
10-17-2005, 09:56 PM
If you're going to combine DE and ME days, it's best to 1) do DE work first, 2) restrict the volume of DE work, ie 4-5 sets instead of 8+, 3) use somewhat higher weights so it works as a warmup, and 4) leave it to one day a week. Two days of that is too much.

That's also a fairly advanced method, and one you probably don't need.

Maxing on deadlifts every week is asking for trouble.

Also, way too much volume on the accessory work.

young_squatter7
10-17-2005, 09:56 PM
Yes i have im sorry im an idiot.
So what should i cut out? Ill cut out whatever you say.
I did start out with a template that told me what to do and I did, here is the link
http://www.muscletalk.co.uk/article-westside-barbell.asp

young_squatter7
10-17-2005, 10:00 PM
Is this any better? What should be subtracted?

Monday: ME Squat
Wide Stance Parallel Squats
Close Stance ATG squats
Deadlifts
Good mornings
(Alternate every 3 weeks)
( Warm up with sets of 3 repetitions working up to singles all the way up to a 1 rep max)

SLDL 4x8-10

Abs 4x8-12

Lat Pulldowns 4x8-10

Tuesday: ME Bench
( Warm up with sets of 3 repetitions working up to singles all the way up to a 1 rep max)
Alternate exercise every time I hit a plateau

(Pick one of these)
Flat Bench Press
Floor Press
Incline Close Grip Bench Press
Incline Bench Press

Close-Grip Bench Presses 4x5-10

Cable Pushdowns 4x8-12

Barbell Rows 3x8-12

Front Raises 4x10-12

Dumbell Curl 4x8-10

Wed:Off

Thursday: DE squat
Speed Squats: 8-10 singles with 45-50% 1 rep max

Weighted Hyperextensions 4x8-10

Barbell Shurgs 4x8-10

Abs 4x8-12

Friday: DE bench
Speed Bench 8-10 triples with 45-50% 1 rep max

Incline Dumbell Press 4x10-12

Lying Tricep Extension 4x5-10

Cable Pushdowns 4x8-12

Barbell Curls 4x8-12

Seated Rows 4x8-10

Sensei
10-17-2005, 10:10 PM
I made changes to what you already had. I got rid of quite a bit of fluff, moved some things around and upped the percentages on the DE day. It should be doable.


Monday: ME Bench
ME Exercise will be changed every 3 weeks (I will be warming up with triples then working to a 1 rep max)

Flat Bench Press
Floor Press
Incline Bench Press
Dumbbell Press


Close Grip Bench Press

Front Raises /Or Military Press

Sets/Reps for assistance exercises.
Week1:3x12, Week2:4x10, Week3:5x8, Week4:6x6, Week5: Repeat Week1

Tuesday: ME Squats
Every 2 weeks I will rotate Wide Stance Parallel Squat, ATG close stance squat, and DLs (I will be warming up with triples then working to a 1 rep max).

Stiff Legged Deadlift

Abs 4x8-12 reps

Lat Pulldowns or reverse grip barbell rows

Sets/Reps for assistance exercises.
Week1:4x12, Week2:5x10, Week3:6x6, Week4:Repeat,

Wed: Off

Thursday: DE Bench
Speed Bench 8-10 triples with 50-65% 1 rep max

JM Presses

Front Raises/Military press Which ever one I donít do Monday

Cable Rows

Sets/Reps for assistance exercises.
Week1:6x6, Week2:5x10, Week3:4x12, Week4:Repeat

Friday: DE Squats

Speed Squats: 8-10 doubles with 50-65% 1 rep max

Hyperextensions

Abs 4x10-12

Sets/Reps for assistance exercises.
Week1:6x6, Week2:5x10, Week3:4x12, Week4:Repeat

young_squatter7
10-17-2005, 10:16 PM
I made changes to what you already had. I got rid of quite a bit of fluff, moved some things around and upped the percentages on the DE day. It should be doable.

Thanks man i greatly appreciate it.

drew
10-18-2005, 07:14 AM
If your going to do it anyway, just keep educating yourself. Learn proper form and learn how to find your weaknesses.

Also, listen to Sensei.

young_squatter7
10-18-2005, 08:33 AM
If your going to do it anyway, just keep educating yourself. Learn proper form and learn how to find your weaknesses.

Also, listen to Sensei.

Alright ill do that.

dw06wu
10-18-2005, 08:44 PM
I think you should just do WBB1 or Max OT; they are much easier programs.

debussy
10-18-2005, 09:31 PM
id listen to sensei and drop WS... stick to something basic like bill star's 5x5 or korte's 3x3