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Thread: new westside program

  1. #1
    Wannabebig Member
    Join Date
    May 2004
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    new westside program

    Day 1
    Max - SQ / GM / DL Variation
    Hips – stiff leg deadlift / good morning
    Lats (horizontal) – barbell / cable / dumbbell Rows
    Abs


    Day 2
    Max press - variation
    incline dumbell / barbell press
    bent over laterals / dumbbell cleans
    Reverse shrugs (dip / chin)

    Day 3
    Box squat 8-12 x2 with 45-65% of 1RM
    Quads – front squat / step ups
    GHR’s
    Lats (vertical) – chin variation


    Day 4
    Speed bench 8-12 x2 with 45-65% of 1 RM
    seated / standing shoulder press
    dips / close grip bench
    shrugs


    ive had a year off competing in powerlifting and just bin training for trainings sake im thinking of doing a show again soon so will give westside a go, ive tried it before but went to falure on too many of the excercises.

    i know quads and chest arent that important in powerlifting but i have included incline press and front squats just to satisfy the body builder in me but besides that any opinions are welcome

  2. #2
    Wannabebig Member
    Join Date
    May 2004
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    anyone?

  3. #3
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
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    8,668
    Read Dave Tate's periodization bible 1 and 2 at elitefts.com

    Looks OK to me.
    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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