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Natetaco
10-24-2006, 05:07 PM
say whatever you want, i need advice on if this will work. Before you say anything I dont have any access to a glute ham raise, hyperextension, bands, or chains, so its pretty much just barbell and dumbell.

Day 1 (max effort squat day)
Low Box Squat: warm up to sets of 3 reps until cannot do anymore, then work to 1rm
Romainian Deadlift or SLDL: 3 sets of 8 reps
leg curls: 3x10
weighted crunches 5x15

Day 2 (max effort bench day)
Incline press: warm up to sets of 3 reps until cannot do anymore, then work to 1rm
Lying Barbell tricep extensions: 4 sets of 8 reps
Incline DB press: 2x10
Leg raises:3x15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
SLDL: 3 sets of 8 reps
leg extensions: 3x10
Barbell rows: 4 sets of 6 reps
Pullups: 3xfailure

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Seated DB press: 3x8
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


thats it. Im thinking the box squats would be better than front squats for ME excersize, and Incline press because it seems my sticking point is really low on bench. I might not do incline. I dont have any boards or anything and iv been doing close grip but need something different.

RedSpikeyThing
10-24-2006, 05:21 PM
That looks good for a week of Westside. However, the premise of Westside is to change exercises frequently so as to avoid adapting to the routine. Personally, because I'm new at this, I keep my ME exercises to the big 3. I alternate squat and deadlift every week and do ME bench every week. I feel I need more practice with the actual movements. If you are new, you may consider doing this for a little while.
Second, you should be changing the acessory movements every week, for the same reason. Still focus on your weak points, just change the exercise.
As for the glute ham raises, you could try doing pullthroughs instead.

Natetaco
10-24-2006, 05:25 PM
yeah I was going to do that do that cycle of the routine for 3 weeks and then switch it again. Westside really seems to be fond of box squats and all i hear about them is that they are great for building your squat, so im going to do them. Deadlifts I think ill get good from the RDL's and SLDL's im hopeing. I thougght incline bench would be a nice change maybe close grip it also.

dont have access to cables for pullthroughs.

Accessory movements, your right on that, maybe replace the skulls with JM press or california press, and maybe try to fit dips in there somewhere.

I know what you mean practice with the movements, I have deadlift down. PL style squat i need to practice and I think i have bench down also.

Clifford Gillmore
10-24-2006, 06:17 PM
I'd change gyms/join a gym/buy a cable station. Routine is pretty good for a week, or even as a cycle base.

I just like to have 4-5 movements, Main exercise, Support, Accessory, Accessory, Explosive/Strength Dynamic exercise.

drew
10-24-2006, 06:46 PM
say whatever you want, i need advice on if this will work. Before you say anything I dont have any access to a glute ham raise, hyperextension, bands, or chains, so its pretty much just barbell and dumbell.

Day 1 (max effort squat day)
Low Box Squat: warm up to sets of 3 reps until cannot do anymore, then work to 1rm If you want to cycle 3 weeks, I would stick with a 3 rep max on the first two weeks, then go for a 1 rep max on week 3 before switching exercises.
Romainian Deadlift or SLDL: 3 sets of 8 reps I always prefer to go heavier on these and stick with 3-5 sets of 5 reps
leg curls: 3x10 worthless, lose them. If anything else, do the SLDL heavy and the RDL light but for high reps (2 sets of 20 should be good)
weighted crunches 5x15 Again, more weight, less reps. 3 sets of 5 should be plenty. Just work up slowly in weight or you'll hurt yourself.

Day 2 (max effort bench day)
Incline press: warm up to sets of 3 reps until cannot do anymore, then work to 1rm Here I would stay away from going full ROM more than once every 4 weeks. Get some boards, 2, 3, 4 and maybe 5 should be fine and rotate them every 2 weeks.
Lying Barbell tricep extensions: 4 sets of 8 reps This is fine, I prefer heavy close grips with a high board, less stress on the elbows.
Incline DB press: 2x10 No probs
Leg raises:3x15 Why doing these here? You should put in a heavy lat movement and a rear lateral movement here.

Day 3 (dynamic effort squat day) Same as the ME for accessories. You could stay a little lighter though if you want. Why Lat movements on this day???
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
SLDL: 3 sets of 8 reps
leg extensions: 3x10
Barbell rows: 4 sets of 6 reps
Pullups: 3xfailure

Day 4 (dynamic effort bench day) You may want to use lower than 60%, just use wht feels fast and make sure the form is right every time.
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Seated DB press: 3x8
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


thats it. Im thinking the box squats would be better than front squats for ME excersize, and Incline press because it seems my sticking point is really low on bench. I might not do incline. I dont have any boards or anything and iv been doing close grip but need something different.

My notes are in bold. Get some boards, they're cheap enough to make and will go a long way in making you stronger. For ME squat exercises, I would rotate low box squats, 3-rep GMs, Deadlifts or Pin pulls, Full squats. For BP, just rotate your boards and go to the chest once every 4-6 weeks.

Don't worry about bands or chains yet. You can get plenty out of barbells. You don't really need cables either. The majority of my work is done with BBs and DBs. I hate cables and machines.

Natetaco
10-24-2006, 07:46 PM
My notes are in bold. Get some boards, they're cheap enough to make and will go a long way in making you stronger. For ME squat exercises, I would rotate low box squats, 3-rep GMs, Deadlifts or Pin pulls, Full squats. For BP, just rotate your boards and go to the chest once every 4-6 weeks.

Don't worry about bands or chains yet. You can get plenty out of barbells. You don't really need cables either. The majority of my work is done with BBs and DBs. I hate cables and machines.


I got the routine i posted from Elitefts, its a basic 9 week program that I modified a little bit. I guess the back/lat work was put on DE squat because there really isnt anywhere else to put it?

Ill take your advice on the SLDL/RDLs.

Ill try to get some hands on boards

LouPac
10-24-2006, 07:48 PM
I actually like the mini-bands and they aren't that expensive either, I would definitely recommend picking up a couple of those, as well as the boards, as Drew said, they're pretty easy and cheap to make.

Natetaco
10-24-2006, 07:50 PM
so 1 board is just a 2x4 right?

LouPac
10-24-2006, 07:52 PM
so 1 board is just a 2x4 right?
Yep.

IMHO, I really feel the 2 and 4 boards are the way to go first.

Natetaco
10-24-2006, 07:58 PM
guess im going ot have to make these bastards :hump:

K1M
10-24-2006, 08:07 PM
If you don't have a spotter, how do you stabalise the boards on your chest?

Sensei
10-24-2006, 08:10 PM
I don't have time to give a thoughtful response like Drew did, but I definately didn't see any lat work whatsoever...

Clifford Gillmore
10-24-2006, 08:10 PM
I use a belt lol!

Natetaco
10-24-2006, 08:13 PM
I don't have time to give a thoughtful response like Drew did, but I definately didn't see any lat work whatsoever...


BB rows and pullups on DE squat

drew
10-24-2006, 08:14 PM
When I do boards without a spotter I just wear a tight shirt and tuck them under.

Natetaco
10-24-2006, 08:18 PM
smart idea, do you pause on board presses?, what about incline board presses?

Sensei
10-24-2006, 08:54 PM
Ah. I would try to do lats 2x/week, drop the leg curls and leg extensions. There are other things I see, but I really need to get offline. Have you already done the basic 9-week program?

LouPac
10-24-2006, 09:16 PM
Ah. I would try to do lats 2x/week, drop the leg curls and leg extensions. There are other things I see, but I really need to get offline. Have you already done the basic 9-week program?
:withstupi

Good points.

TommyBoy
10-24-2006, 10:12 PM
so 1 board is just a 2x4 right?
Actually it's a 2x6. A 2x4 would make the bar teeder to one side if you sink on it.

cphafner
10-24-2006, 10:18 PM
say whatever you want, i need advice on if this will work. Before you say anything I dont have any access to a glute ham raise, hyperextension, bands, or chains, so its pretty much just barbell and dumbell.

Day 1 (max effort squat day)
Low Box Squat: warm up to sets of 3 reps until cannot do anymore, then work to 1rm
Romainian Deadlift or SLDL: 3 sets of 8 reps
leg curls: 3x10
weighted crunches 5x15

Day 2 (max effort bench day)
Incline press: warm up to sets of 3 reps until cannot do anymore, then work to 1rm
Lying Barbell tricep extensions: 4 sets of 8 reps
Incline DB press: 2x10
Leg raises:3x15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
SLDL: 3 sets of 8 reps
leg extensions: 3x10
Barbell rows: 4 sets of 6 reps
Pullups: 3xfailure

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Seated DB press: 3x8
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


thats it. Im thinking the box squats would be better than front squats for ME excersize, and Incline press because it seems my sticking point is really low on bench. I might not do incline. I dont have any boards or anything and iv been doing close grip but need something different.


You've only posted 1 week of the routine. The routine changes for the next 8 weeks. I've just started the same routine as my first venture into powerlifting. I agree with pretty much every stated above, especially don't forget about the lats.

My question to every is that I don't have access to boards either, is rack presses a decent option? I workout in NYC and live in the burbs. I can't carry boards to work and then the gym, and my gym sucks and won't let me leave the boards there.

Natetaco
10-25-2006, 05:35 AM
Ah. I would try to do lats 2x/week, drop the leg curls and leg extensions. There are other things I see, but I really need to get offline. Have you already done the basic 9-week program?

this is the 2nd month of it actually, i have modified it where i can do excersizes that i actually can do. Like I said on my first post I dont have access to a bunch of them, cables, extensions, etc. Ill do lats 2xweek, where should I put them? ME bench DE squat?

Natetaco
10-25-2006, 05:36 AM
You've only posted 1 week of the routine. The routine changes for the next 8 weeks. I've just started the same routine as my first venture into powerlifting. I agree with pretty much every stated above, especially don't forget about the lats.

My question to every is that I don't have access to boards either, is rack presses a decent option? I workout in NYC and live in the burbs. I can't carry boards to work and then the gym, and my gym sucks and won't let me leave the boards there.

Im going to do the routine I posted for 3 weeks then cycle a new one. Its not just for 1 week. And im going to do the things the other guys stated like drew and sensei.

drew
10-25-2006, 06:41 AM
With board presses, sink the bar into the board just like a full bench press. It's not an exaggerated pause, but you sink it, then press. I still have trouble with it, so I always have somebody give me a "press" command.

Don't bother with boards on incline press.

Connor, you could do rack presses, but they're really not the same. I would get a backpack and make some short boards and carry them in.

RedSpikeyThing
10-25-2006, 09:45 AM
Connor, you could do rack presses, but they're really not the same. I would get a backpack and make some short boards and carry them in.

You could always use a few plates. Stack a couple of 25s on your chest and go wild. You might need someone to hold them in place, though.

drew
10-25-2006, 06:20 PM
Dude, that's insane. lol

Clifford Gillmore
10-26-2006, 06:36 AM
heh, it would work if you were in a bind for a 2 board :P

Doobs
10-26-2006, 02:02 PM
You can roll up a sweatshirt and stick it under your shirt. It sucks but it'll keep the bar off your chest about 1-board's worth.

Natetaco
10-27-2006, 02:25 PM
Ok i have the routine redone. The only problem is, is my ME Bench lift. I wanted to do incline presses to maybe help with my low end because thats what im the worst at. Drew and couple others have recammended boards, but i talked to people at YMCA and they wont let me bring em in and i dont want to have to have 2 people helping me bench. Should I just do regular bench?

Clifford Gillmore
10-27-2006, 04:04 PM
Just bring 'em in, your not supposed to ask about these things :)

K1M
10-27-2006, 05:27 PM
Paused Benches are awesome for the bottom end and needs no special setup. Also, set ur selfup in the powerrack and set the pins just below the sticking point, and press from a dead stop.

Natetaco
10-28-2006, 11:31 AM
risk101- so im going to have to have 1 person holding the board and another person spotting, correct? what about pin presses?

K1m- yeah sounds like a good idea also, i just havent heard as much from pin presses as board presses.

Natetaco
10-28-2006, 01:34 PM
heres the routine re-done, only thing im unsure about is my ME bench lift. I think i might just do flat bench because i havent yet got totally used to the PL style bench

Day 1 (max effort squat day)
Squat(rotate deadlift weekly): go up to 3 reps, work up to 3 rep max for 2 weeks, then 1rm 3rd week
Romanian Deadlift: 3-5 sets of 5 reps (rotate SLDL weekly)
SLDL: 2x20 (Rotate romanian DL weekly)
weighted crunches: 3x5

Day 2 (max effort bench day)
Decline press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 4 sets of 8 reps
Incline DB press: 2x10
BB rows: 3-5 sets 5

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
SLDL: 3 sets of 8 reps
leg extensions: 3x10
Barbell rows: 4 sets of 6 reps


Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 50-60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Seated DB press: 3x8
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Pullups: 2-3xfailure



Note: On ME squat, when doing deadlifts as ME excersize, the support lift(sldl/rdl) will be replaced with front squats.

Westsidemonster
10-31-2006, 03:24 AM
I don't have time to give a thoughtful response like Drew did, but I definately didn't see any lat work whatsoever...
Yes! No lat work!...This is not good!

Sexybeast777
11-05-2006, 02:53 AM
Maybe some lat pull downs, chins, and bent over rows would help, good luck

Natetaco
11-05-2006, 05:11 PM
im doin some rows right now:evillaugh

Sexybeast777
11-06-2006, 03:24 AM
Natetaco is having an evil grin...lol