I'm wanting to start doing some Westside methods and was wondering if this split might could work
Mon- ME SQ/DE DL
Tue- ME Bench
Thu- DE SQ/ME DL
Fri- DE Bench
I'm not a big fan of doing ME work on back to back days. A long time ago I did that for a while and it worked OK, but I got better results when I changed so my ME days weren't back to back days I think your split could work fine, it just may not be optimal.
Yes, it could work, but I think rearranging the days would be a better idea. If you have to train MTThF, then I would do this:
M - Max Effort Bench
Tu - Max Effort Lower
Th - Dynamic Bench
F - Dynamic Effort Lower
I suggest this because you aren't going to feel like benching heavy the day after squatting/pulling heavy. You just won't. It's much easier to bench heavy on day 1 and then do a heavy lower body workout on day 2 in my experience.
I'm also not crazy about the squatting twice a week every week like your template suggests. What my training partners and I have been doing, and I think this is similar to what WSB often does now, is that max effort lower day is usually a deadlift or a good morning with a specialty bar squat mixed in less often. Then you do some type of squat assistance on that day. Then on the dynamic squat day you can work up heavier more often in your gear and do a deadlift assistance exercise afterwards like speed pulls, romanians, etc.
What I'm getting at is that you are essentially saying that you are going to deadlift twice a week every week. I don't think that will work for very long. Personally, I would become psycologically burnt out having to pull that often. Rotating in some GMs or squats (less often) will keep you from burning out.
There was a good post by AJ Roberts, I believe it was on Outlaws, where he says that they squat much less often on max effort day than in the past and save the squatting for the DE day and work up more often. I found this interesting because this is essentially what my group at BAG found to work and also more or less what is done at Diablo Barbell (except they have a squat day and a pull day more or less).
What you are suggesting is that you will squat twice a week and pull twice a week. If it was me, I would not try this. Of course this is only my opinion, I obviously may be wrong.
What you outlined may work great for you. The only way to know is to try it.
750/500/690 APF Elite @ 242
Bench Only - Multi Ply SPF - 600 @ 275 (251)
Bench Only - Single Ply USAPL - 501 @ 275 (255)
Bench Only - Single Ply SPF - 550 @ 259 (257)
If you are going to do ME back to back, you might want to do bench on the first day and squat on the second. Your shoulders will be fatigued from squatting and negatively affect your bench. Benching first won't have as much of an impact on your squat.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
one week do this
ME day- Squat movement
DE day- Speed Pull
then the next week
ME day- Deadlift movement
DE day- Speed Squat
or maybe just have a squat day and deadlift day?
Last edited by muscle_g; 01-15-2010 at 07:50 AM.
ME S/DL you pick one exercise for the ME, so could be a squat variation one week or deadlift the next, it could depend, lately I alternate soemwhat, whereas previous I did a lot more squatting. If you can work out other days like a saturday you can change this routine up even more. Or you can change the days you do what and still not do ME sessions back to back.
I used to train on those days. It was:
Mon: DE bench
Tue: ME lower
Thr: ME bench
Fri: DE lower
Doing DE lower after ME bench sucked. It honestly sucked overall trying to cram all that training into 5 days. As I got stronger my recovery wasn't very good.
I think this recommendation is best:
If your work schedule during the week is crazy, wouldn't the weekend be a better time to train?
Last edited by muscle_g; 01-15-2010 at 10:57 AM.
Last edited by muscle_g; 01-16-2010 at 06:59 AM.