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Thread: Hows this Westside routine look...

  1. #1
    Senior Member Meat_Head's Avatar
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    Hows this Westside routine look...

    Monday - Max effort squat

    Rack Deadlifts - safety bars set on the lowest level on the power rack
    Work up to a triple, then increase to a single

    'Natural' Glute-Ham raise negatives
    3x6-10

    Leg press
    3x5

    Pulldown abs
    3x10-15

    Tuesday - Dynamic bench

    Bench press
    8-10x3 @ roughly 60% using different grips

    Pullups
    As many sets as it takes to get to 20-40 reps

    DB front raise
    2x6-10

    DB side raise
    2x6-10

    Tricep pushdowns
    3x5-10

    Thursday - Dynamic squat

    Box squats or bottom position squats
    8-10x3 @ roughly 60%

    Pull throughs
    3x6-10

    Hyperextensions
    2x10-15

    DB shrugs
    2x10-15

    Pulldown abs
    3x10-15

    Friday - Max bench

    Rack presses - safety bars set so the barbell is 3-4 inches off my chest
    Work up to a triple, then increase to a single

    Tricep pushdowns
    6x6-10

    One arm OH press
    3x10-15

    DB rows
    2x5-7

    Pullups
    As many sets as it takes to get 20 reps

    I'll also conditioning work on off days and maybe even training days like some light strongman stuff, running, muscular endurence, hiking, etc. Nothing too draining but still enough to keep in shape.

    All the sets except the maximal triple and single are submaximal. I'd like to gain some good size on this routine as well as strength.

    So hit me with your opinions, is it a good one? Any changes that need to be made?

  2. #2
    As I Am Paul Stagg's Avatar
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    Is you rgoal to improve your squat/bench/dead, or something else?

    Remember to change the ME lift frequently. I'd wave the DE squat poundage, and I'd do more tricep work.

    Have you read the periodization bible?
    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.

  3. #3
    Senior Member Meat_Head's Avatar
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    Originally posted by Paul Stagg
    Is you rgoal to improve your squat/bench/dead, or something else?

    Remember to change the ME lift frequently. I'd wave the DE squat poundage, and I'd do more tricep work.

    Have you read the periodization bible?
    My goal is to improve my squat/bench/dead and gain functional strength and size throughout the body.

    I may change the ME lift every 5-6 weeks, but I'd rather really improve on that one lift for a while than switch it all the time.

    And no I have not.

  4. #4
    As I Am Paul Stagg's Avatar
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    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.

  5. #5
    Senior Member Meat_Head's Avatar
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    Read it and made a few changes... hows this look:

    Monday - Max effort squat

    Rack Deadlifts - safety bars set on the lowest level on the power rack
    Work up to a submax triple, then increase to a single

    'Natural' Glute-Ham raise negatives
    2x6-10

    Leg press
    2x5-10

    Pulldown abs
    3x10-15

    Hyperextension
    3x6-10


    Tuesday - Dynamic bench

    Bench press
    8-10x3 @ roughly 60% using different grips

    Close grip bench press lockouts
    3x2-8

    Pullups
    As many sets as it takes to get to 20-40 reps

    DB front raise
    2x6-10

    DB side raise
    2x6-10

    Rotar cuff work

    Thursday - Dynamic squat

    Box squats or bottom position squats
    8x2 @ roughly 60%

    Pull throughs
    4x5-8

    Pulldown abs
    3x10-15

    DB shrugs
    2x10-15

    Sprints and jump squats



    Friday - Max bench

    Rack presses - safety bars set so the barbell is 3-4 inches off my chest
    Work up to a submax triple, then increase to a single

    Tricep pushdowns
    6x6-10

    One arm OH press
    3x10-15

    DB rows
    2x5-7

    Pullups
    2x5-20

    Rotar cuff work

  6. #6
    As I Am Paul Stagg's Avatar
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    Looks good to me. Give it a shot, see how it goes.
    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.

  7. #7
    Senior Member unshift's Avatar
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    what's a "natural" GHR?

    i've been having trouble doing GHRs because my gym doesn't have a GHR machine, and i can't find a replacement.
    Last edited by unshift; 08-29-2003 at 08:02 AM.

  8. #8
    Senior Member Meat_Head's Avatar
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    Its when you stand on your knees and someone holds your feet and you fall forward as slow as possible. Some people can do the positive portion of the lift to, but it would be extremely hard without alot of training.

  9. #9
    Senior Member unshift's Avatar
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    i wonder if that'd be safe to do with a heavily (500lb+) weighted bar across your ankles, and with small (2.5lb) plates keeping that bar from rolling around

  10. #10
    Wannabebig Member
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    there are numerous ways to do the natural ghr.. according to tate it's not a "natural" ghr but rather a manual leg curl. you can tell that there's a large difference if you've used a GHR bench and if you've done them "naturally"

    the "natural" ghr is harder but also inferior in my opinion after using a elitefts deluxe GHR bench.

  11. #11
    . Delphi's Avatar
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    In every video I've seen of a GHR on a bench, the knees are on the side of the support when the trainee is at the top position. On some of them it looks like the knees aren't even touching the pad at all. What keeps you from falling down in between the pad and the ankle support? Just the ankle support and your lower leg bones? Is that painful/stressful on the ankles?

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