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  1. 10-01-2005, 02:45 PM #1
    The Return Of Hoss
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    West side method of powerlifting--altered routine?

    Alright, i'm mainly using this to get my strength up and to gain mass, but I also wanna keep my shape. For those of you who dont know what the west side method consists of, it consists of two days with just bench press and squat.

    One day is a "dynamic day" where you do 5x5 for both bench and squat, never going to failure. The idea is to up the weight every workout.

    The other day is a "speed day" where you choose a weight that is half of your max, and with GOOD FORM, do as many quick reps as you can until failure. It increases overall power.

    Now, i'm not a powerlifter but I know guys who love this routine for mass and strength gains, so heres my idea for a split. Let me know if it sounds okay. ON ALL OTHER DAYS OTHER THAN MY "SPEED DAY" I WILL NOT BE GOING TO FAILURE TO AVOID OVERTRAINING. (EXCEPT FOR CALVES)

    Sunday: bench and squat, 5x5 method
    Monday: Back/calves (12-15 sets for back, 5-8 for calves)
    Tuesday: shoulders/traps (10-12 sets for shoulders, 4-5 for traps)
    Wednesday: Biceps/triceps (10 for biceps, 10 for triceps)
    Thursday: bench and squat (1/2 max, SPEED DAY)
    Friday: off
    Saturday: off

    how does this look to you bros? Anything you would do differently? Just trying to get my strength up and gain some good mass/thickness without getting too disproportionate.
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  2. 10-01-2005, 02:55 PM #2
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    freakintraining
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    is bench the only thing you are doing for chest?
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  3. 10-01-2005, 02:57 PM #3
    The Return Of Hoss
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    Quote Originally Posted by freakintraining
    is bench the only thing you are doing for chest?
    Yeah, but you're hitting chest twice a week. I'll be using incline rather than flat though
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  4. 10-01-2005, 03:00 PM #4
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    Hackamaniac
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    I think you need to do more for your chest but to whatever you see results with. I'd atleas do fb ib db and some dumbells in there to.
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  5. 10-01-2005, 03:03 PM #5
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    chest6
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    wow dude..you couldnt be more wrong on the westside routine..wait til striker gets in here haha
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  6. 10-01-2005, 03:06 PM #6
    The Return Of Hoss
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    Quote Originally Posted by chest6
    wow dude..you couldnt be more wrong on the westside routine..wait til striker gets in here haha
    I said it was altered in the thread title, I'm just looking for something to increase strength and size
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  7. 10-01-2005, 03:17 PM #7
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    chest6
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    Quote Originally Posted by The Return Of Hoss
    I said it was altered in the thread title, I'm just looking for something to increase strength and size
    oh. Sorry bout that ...i could have sworn that it didnt say altered when i posted in it..did u just edit that?
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  8. 10-01-2005, 03:31 PM #8
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    Hackamaniac
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    Quote Originally Posted by chest6
    oh. Sorry bout that ...i could have sworn that it didnt say altered when i posted in it..did u just edit that?
    I didn't think it sayed altered either but what do I know.
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  9. 10-01-2005, 03:56 PM #9
    The Return Of Hoss
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    Quote Originally Posted by chest6
    oh. Sorry bout that ...i could have sworn that it didnt say altered when i posted in it..did u just edit that?
    nope it was the same
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  10. 10-01-2005, 04:01 PM #10
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    that's cool i wasn't being a smart ass just might not of noticed it.
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  11. 10-01-2005, 05:01 PM #11
    The Return Of Hoss
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    Quote Originally Posted by Hackamaniac
    that's cool i wasn't being a smart ass just might not of noticed it.
    all good brotha
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