westside for football/track

**buckeyefootball4** · 07-26-2005, 07:55 AM

im working on a mod westside program mainly to increase strength and power esp squat max. any suggestions would be helpful. i really believe in doing some kind of platform lift daily.
pc=powerclean/ps=powersnatch/hc=hangclean/hs=hang snatch/hsh=hang shrugs/3 board press-2 is a 3 board press with a number 2 grip

WEEK 1:
Mon:
pc 5x50 5x60 x65 x70
fsq 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
single leg sq 3x10
rdl 3x10
hsh/1 calve rai 3x15

Tue:
hs 5x40 x45 x55 x55
3 board -2 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
db bp 3x12
pullups/rear rai 3x10
ham/triext oly 3x12
ab circuit

Thur:
hc 5x60 x60 x60
box sq band 8x2x45
rev lunge 3x10
glut ham 3x6
gm 3x10

Fri:
ps 3x50 3x55 3x60 3x60
speed bp band 8x3x50
chinup/ropepull 3x10
db press 3x10
curls/declinedb ext 3x10
hangin leg/side bend 3x10

WEEK 2:
Mon:
pc 4x50 4x60 4x70 4x75 4x75
fsq 62.5x3 70x3 77.5x3 85x3 92.5x3 bonusx3
single leg sq 3x7
rdl 3x7
hsh/1 leg calve rai 3x15

Tue:
hs 5x40 5x50 x55 x55
3 board-2 62.5x3 70x3 77.5x3 85x3 92.5x3 bonusx3
db bp 3x10
pullups/rear rai 3x10
ham/triext oly 3x12
ab circuit

Thur:
hc 5x60 x60 x60
box sq band 8x2x47
rev lunge 3x7
glut ham 3x8
gm 3x7

Fri:
ps 3x50 3x55 3x60 3x60
sp bp band 8x3x50
chinup/ropepulls 3x10
db press 3x10
curls/declinedbext 3x10
hangin leg/side bend 3x10

Week 3:
Mon:
pc 4x60 4x65 4x70 4x80
fsq 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
single leg sq 3x10
rdl 3x10
hssh/calves rai 3x15

Tue:
hs 5x45 5x55 5x60 5x60
3 board-2 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
db bp 3x8
pullups/rear rai 3x10
ham/triext oly 3x12
ab circuit

Thur:
hc 4x70 4x70 4x70
box sq band 8x2x49
rev lunge 3x10
glut ham 3x6
gm 3x10

Fri:
ps 3x50 3x60 3x65 3x70
spbp band 8x3x50
chinup/ropepulls 3x10
db press 3x10
curls/declinedbext 3x10
hangin leg/side bend 3x10

Week 4:
Mon:
pc 4x60 4x70 3x80 3x85
dl 4in box 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
spilt squat 3x7
rdl 3x7
hssh/calves rai 3x15

Tue:
hs 5x45 5x55 3x60 3x65
2 board -2 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
db inclline 3x12
latpds/stpds 3x10
zott/pushdown 3x12
ab circuit

Thur:
hc 4x70 4x70 4x70
box sq band 8x2x45
stepups 3x7
glut ham 3x8
gm 3x7

Fri:
ps 3x50 3x60 3x65 3x70
spbp band 8x3x50
1armrow/wsu 3x10 2x20
db curls/inext 3x10
stand situp/pillar 3x10/30sec

Week 5:
Mon:
pc 4x60 4x70 3x80 2x90
dl 4in box 62.5x3 70x3 77.5x3 85x3 92.5x3 bonusx3
spilt squat 3x10
rdl 3x10
hsh/1calve rai 3x15

Tue:
hs 4x45 4x55 3x60 3x65
2 board-2 62.5x3 70x3 77.5x3 85x3 92.5x3 bonusx3
db inclline 3x10
latpd/stpds 3x10
zott/pushdown 3x10
ab circuit

Thur:
hc 3x75 3x75 3x75
box sq band 8x2x47
stepups 3x10
glut ham 3x6
gm 3x10

Fri:
ps 3x50 3x60 3x65 3x70
spbp band 8x3x50
1armrow/wsu 3x10 2x20
db curl/inext 3x10
stand situp/pillar 3x10/30sec

Week 6:
Mon:
pc 4x60 3x70 3x80 3x80
dl 4in box 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
spilt sq 3x6
rdl 3x6
hsh/1calve rai 3x15

Tue:
hs 4x55 4x65 3x70 3x75
2 board-2 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
db incline 3x8
latpd/stpd 3x10
zott/pushdown 3x12
ab circuit

Thur:
hc 3x75 3x75 3x75
box sq 8x2x49
stepups 3x6
glut ham 3x9
gm 3x6

Fri:
ps 3x50 3x60 3x65 3x70
spbp band 8x3x50
1armrow/wsu 3x10 2x20
dbcurl/inext 3x10
stand situp/pillar 3x10/30sec

Week 7:
Mon:
pc 3x60 2x70 2x80 2x90 2x95
bsq 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
single leg sq 3x10
rdl 3x10
hssh/calves rai 3x10

Tue:
hs 4x45 4x55 3x60 3x65
floor-2 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
db floor press 3x6
seated/rai 3x8
ham/triext oly 3x12
ab circuit

Thur:
hc 3x75 3x75 3x75
box sq 8x2x50
rev lunge 3x10
glut ham 3x6
gm 3x10

Fri:
ps 3x50 3x60 3x60 3x60
speed bp 6x3x45
sub max bp 2x2x85
tbar/rope pull 3x10
db press 3x10
curls/declinedbext
standsitup/pillar 3x10/30sec

Week 8:
Mon:
pc 5x50 x60 x65 x70
bsq 62.5x3 70x3 77.5x3 85x3 92.5x3 bonusx3
single leg 3x6
rdl 3x6
hssh/calves rai 3x10

Tue:
hs 5x40 5x45 5x55 5x55
floor-2 62.5x3 70x3 77.5x3 85x3 92.5x3 bonusx3
db floor press 3x6
seated/rai 3x8
ham/triext oly 3x12
ab circuit

Thur:
hc 5x60 5x60 5x60
speed sq 8x2x52
rev lunge 3x6
glut ham 3x9
gm 3x6

Fri:
ps 3x50 3x60 3x60 3x60
speed bp 6x3x45
sub max bp 2x2x85
tbar/ropepull 3x10
db press 3x10
curls/declinedbext 3x10
standsitup/pillar 3x10/30sec

Week 9:
Mon:
pc 4x50 4x60 4x70 4x75 4x75
sq 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
single sq 3x10
rdl 3x10
hsh/1calve rai 3x10

Tue:
hs 5x40 5x50 5x55 5x55
floor -2 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
db floor press 6 4 6
seated/raises 3x8
ham/triext oly 3x12
ab circuit

Thur:
hc 5x65 5x65 5x65
box sq band 8x2x45
rev lunge 3x10
glut ham 3x6
gm 3x10

Fri:
ps 3x50 3x60 3x60 3x60
spbp band 8x3x50
tbar/ropepull 3x10
db press 3x10
curls/declinedbext 3x10
standsitup/pillar 3x10/30sec

Week 10:
Mon:
pc 4x60 4x65 4x70 4x80
fsq 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
spilt sq 3x5
rdl 3x5
hsh/1calve rai 3x10

Tue:
hs 5x45 5x55 5x60 5x60
bp-3 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
db bp 3x12
pullups/stpd 3x8
zott/pushdown 3x12
ab circuit

Thur:
hc 4x70 4x70 4x70
box sq band 8x2x47
stepups 3x5
glut ham 3x10
gm 3x5

Fri:
ps 3x50 3x60 3x60 3x65
spbp band 8x3x50
chinup/wsu 3x10 2x20
db curls/incext 3x10
hangin/side bend 3x10

Week 11:
Mon:
db spilt jumps 4x6
pc 4x60 4x70 3x80 3x85
fsq 62.5x3 70x3 77.5x5 85x3 92.5x3 bonusx3
spilt sq 3x10
rdl 3x10
hssh/calve rai 3x10

Tue:
hs 5x45 5x55 3x60 3x65
bp-3 62.5x3 70x3 77.5x5 85x3 92.5x3 bonusx3
db bp 3x12
pullups/stpd 3x8
zott/pushdowns 3x12
ab circuit

Thur:
squat jumps 4x5x30
hc 4x70 4x70 4x70
box sq band 8x2x49
stepups 3x10
glut ham 3x6
gm 3x10

Fri:
ps 3x50 3x60 3x60 3x65
spbp band 8x3x50
chinup/wsu 3x10 2x20
dbcurls/inext 3x10
hangin/side bend 3x10

Week 12:
Mon:
db spilt jump 4x5
pc 4x60 4x70 3x80 2x90
fsq 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
spilt sq 3x5
rdl 3x5
hssh/calve rai 3x10

Tue:
hs 4x45 4x55 3x60 3x65
bp-3 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
db bp 3x8
pullup/stpd 3x8
zott/pushdown 3x12
ab circuit

Thur:
squat jumps 4x5x25
hc 3x75 3x75 3x75
box sq band 8x2x45
stepups 3x5
glut ham 3x10
gm 3x5

Fri:
ps 3x50 3x60 3x65 3x70
spbp band 8x3x50
chinup/wsu 3x10 2x20
dbcurls/inext 3x10
hangin/side bend 3x10

Week 13:
Mon:
pc 4x60 3x70 3x80 3x80
deadlift/lj x2 4in box 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
single sq 3x10
rdl 3x10
hsh/1 calve rai 3x8

Tue:
hs 4x55 4x65 3x70 3x75
bp-2 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
db incline 3x12
latpd/raises 3x8
ham/triext oly 3x12
ab circuit

Thur:
squat jumps 4x5x20
hc 3x75 3x75 3x75
box sq band 8x2x47
rev lunge 3x10
glut ham 3x6
gm 3x10

Fri:
ps 3x50 3x60 3x65 3x70
spbp band 8x3x50
1armrow/rope 3x12
db press 3x10
curls/declinedbext 3x8
hangin/side bend 3x12

Week 14:
Mon:
pc 3x60 2x7 2x80 2x90 2x95
deadlift/lj x2 4in box 62.5x3 70x3 77.5x5 85x3 92.5x3 bonusx3
single sq 3x4
rdl 3x4
hsh/1 calve rai 3x8

Tue:
hs 4x45 4x55 3x60 3x65
bp-2 62.5x3 70x3 77.5x5 85x3 92.5x3 bonusx3
db incline 3x10
latpd/rais 3x8
ham/triext oly 3x12
ab circuit

Thur:
squat jumps 4x5x30
hc 3x75 3x75 3x75
box sq band 8x2x49
rev lunge 3x4
glut ham 3x11
gm 3x4

Fri:
ps 3x60 3x65 3x65 3x70
spbp band 8x3x50
1armrow/rope 3x12
db press 2x10
curls/declinedbext 3x8
hangin/side bend 3x12

Week 15:
Mon:
hs 5x40 45 55 55
dl/lj x3 4in box 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
single leg 3x10
rdl 3x10
hssh/calve rai 3x8

Tue:
hc 5x60 x60 x60
bp-2 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
db incline 3x8
latpd/rais 3x8
ham/triext oly 3x12
ab circuit

Thur:
jump squat 4x5x25
pc 5x50 5x60 5x65 5x70
box sq 8x2x50
rev lunge 3x10
glut ham 3x6
gm 3x10

Fri:
1 arm snatch 4 3 3
speed bp 6x3x45
sub max bp 2x2x85
1armrow/rope 3x12
db press 3x10
curls/declinedbext 3x8
hangin/side bend 3x12

Week 16:
Mon:
db spilt jumps 4x6
hs 5x40 50 55 55
sq 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
spilt sq 3x4
rdl 3x4
hssh/calve rai 3x8

Tue:
hc 5x65 65 65
bp-3 55x5 62.5x5 70x5 77.5x5 85x5 bonusx5
db floor press 3x6
seated/stpd 3X8
zott/pushdown 3x12
ab circuit

Thur:
squat jumps 4x5x20
pc 4x50 60 70 75 75
speed sq 8x2x50
stepups 3x4
glut ham 3x11
gm 3x4

Fri:
1 snatch 4 3 2x2
speed bp 6x3x45
sub max bp 2x2x85
tbar/wsu 3x12 2x20
dbcurl/inext 3x10
standsitup/pillar 3x12/45sec

Week 17:
Mon:
db spilt jump 4x5
hs 5x45 55 60 60
bsq 62.5x3 70x3 77.5x5 85x3 92.5x3 bonusx3
spilt sq 3x10
rdl 3x10
hsh/1 calve rai 3x8

Tue:
hc 4x70 70 70
bp-3 62.5x3 70x3 77.5x5 85x3 92.5x3 bonusx3
db floor press 3x6
seated/stpds 3X8
zott/pushdown 3x12
ab circuit

Thur:
squat jumps 4x5x30
pc 4x60 65 70 80
speed sq 8x2x50
stepups 3x10
glut ham 3x8
gm 3x10

Fri:
1 snatch 4 3 2x2
speed bp 8x3x45
tbar/wsu 3x10 2x20
db curls/inext 3x10
standsitup/pillar 3x12/45sec

Week 18:
Mon:
db spilt jumps 4x4
hs 5x45 55 60 65
bsq 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
spilt sq 3x10
rdl 3x10
hsh/1 calve rai 3x8

Tue:
hc 4x70 70 70
bp-3 70x1 77.5x1 85x1 92.5x1 101x1 bonusx1
db floor press 6 4 6
seated/stpds 3X8
zott/pushdowns 3x12
ab circuit

Thur:
squat jumps 4x5x25
pc 4x60 70 3x80 3x85
speed sq 8x2x50
stepups 3x10
glut ham 3x8
gm 3x10

Fri:
1 snatch 4 3 2x2
speed bp 8x3x45
tbar/wsu 3x10 2x20
db curls/inext 3x10
standsitup/pillar 3x12/45sec

**SprinterOne** · 07-26-2005, 09:44 AM

I'm not a fan of lifting two days in a row, especially when doing cns intensive lifts. Does WS reccomend lifting like this (MTWTh)? Other than that I think it looks pretty good.

**buckeyefootball4** · 07-26-2005, 10:07 AM

Originally Posted by SprinterOne

I'm not a fan of lifting two days in a row, especially when doing cns intensive lifts. Does WS reccomend lifting like this (MTWTh)? Other than that I think it looks pretty good.

when ur training athletes ur not always goin to have a perfect training situtaion i have to work around time conflicts like jobs, classes etc.

**Bobcat50** · 07-26-2005, 12:35 PM

Have you thought of using the oly lifts instead of box squats for your DE squat movement?

**buckeyefootball4** · 07-26-2005, 05:31 PM

Originally Posted by Bobcat50

Have you thought of using the oly lifts instead of box squats for your DE squat movement?

not really, bc like i said i believe in doing platform lifts everyday..

**SprinterOne** · 07-26-2005, 08:38 PM

Originally Posted by buckeyefootball4

when ur training athletes ur not always goin to have a perfect training situtaion i have to work around time conflicts like jobs, classes etc.

I agree, but I would rather workout 2 days a week, then 4 with back to back days. If day 1 screws up your strength for day 2, then what is the point? Quality over quantity.

**Bobcat50** · 07-27-2005, 03:54 PM

actually WS does train 4 days a week. Sun, Mon, Weds, Fri

**buckeyefootball4** · 07-27-2005, 06:22 PM

Originally Posted by SprinterOne

I agree, but I would rather workout 2 days a week, then 4 with back to back days. If day 1 screws up your strength for day 2, then what is the point? Quality over quantity.

it really doesnt mess with my strength levels bc my work capacity is really high.

**Sprinter1** · 09-11-2005, 09:13 AM

Originally Posted by buckeyefootball4

it really doesnt mess with my strength levels bc my work capacity is really high.

Im also a sprinter like you, so im curious as to your best lifts/times/stats.

Mine are:

6ft
188 pounds at 6% bf
60: 6.70
100: 10.32
200: 20.88

Bench: 308
Clean: 264
half squat: 484

That was all clean. Never did deads before, just started them with straight legs and did 286 for 5 reps last week.

**powerliftmike** · 09-13-2005, 10:59 AM

holy crap that is one long post. I agree tho, for powerlifting (CNS intensive lifts) training 3 days a week is prolly ideal. Or if you follow rotating schedule, every other day. Leave 6 days a week training to the pretty boys! lol