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Jack's Utter Surprise
- Join Date
- Aug 2002
- Location
- Chico
- Posts
- 3,691
The Westside Boys Have Me Thinking...
The following routine is not original. I want to get opinions on it from the powerlifter folks. Actually, I'll take commentary from anyone. Here goes...
Max Effort Squat/Deadlift Day
1. Main Max Effort lift (working to 1RM on Squats and Deads, 3RM on Good AMs)
a) low or high box squat
b) good am's
c) deadlift (any variation)
2. Lower Back Training (hypers, etc) 4x8-10
3. Ab Training 4x8-20
4. Lats 4-5x8-10
Max Effort Bench Day
1. Main Max Effort Lift (work to either 1RM or 3RM)
a) board press
b) floor press
c) db press 3x20
2. Triceps (JM Press or extensions) 3-4x3-10
3. Pushdowns 3-4x8-10
4. Side Lateral Raise 3-4x8-12
5. Lats 4-5x8-10
6. Biceps 2-3x8-20
Speed Squat Day
1. Box Squat 8-12 doubles at 50-60% 1RM
2. Lower Back Training (see above)
3. Ab Training (see above)
4. Neck Work
Speed Bench Day
1. Speed Bench 8-10 triples with 60% 1RM
2. Triceps (see above)
3. Pushdowns (see above)
4. Front Raise 3-4x8-10
5. Lats (see above)
6. Biceps (see above)
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
It's a fine place to start.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
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hmm, I like to be big!!!
- Join Date
- May 2001
- Location
- New Jersey
- Posts
- 2,236
Seems like excessive volume to me, but thats me.,
Chris Mason is my master.....
American cars are like fat people, sure, they have a lot of power, but they're not built well, and they have all that useless weight, plus they make both make funny noises.
feel free to aim me, nejar462 im on a lot. Don't know much to warn you dudes, but im good at conversations.
Belial in reference to Ronnie Coleman, "Some people say he still has blood in his steroid stream, but I doubt it. Gas isn't one of the side effects, but that massive bloated overly muscular freak of nature circus sideshow appearance might be what tips most people off."
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,995
Go for it. Westside is ace!!
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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I do biceps on leg days, but other than that and a few of the weirdo things I do that the Westsiders don't (shirt/board press, low rack lockouts w/shirt and heavy band) it looks pretty much like what I do.
I think you will really like what it does for you. The volume may be a bit high, depending upon what kind of shape you are in. I do about what you are listing, but I had to work up to it. You need to constantly increase your work capacity (volume) but make sure you don't do it too fast.
Lookin good. Welcome to the hard side of the street.
B.
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Moderator
- Join Date
- Jan 2001
- Location
- Alberta, Canada
- Posts
- 5,720
Looks good, For the beggining i would stick to lats twice a week but if you feeel good for 3 times then go for it.
and i agree with latty
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
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Jack's Utter Surprise
- Join Date
- Aug 2002
- Location
- Chico
- Posts
- 3,691
I may cut down some of the work for the time being, I'll be starting this tomorrow. I have read interesting bits about GPP as well lately and think that may be what I need as well.
I was thinking of splitting this routine as 2 days on, 2 days off, repeat, OR going with 2 days on, 1 day off, 2 days on, 1 day off. Any thoughts on that?
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Moderator
- Join Date
- Jan 2001
- Location
- Alberta, Canada
- Posts
- 5,720
If you can stick to what the workout frequency guidlines are. I forget that days off hand by mine are
sunday ME sq/dl
tues speed bench
thurs speed squat
friday ME benchBest Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
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