Westside Trianing

**buckeyefootball4** · 07-25-2005, 09:05 PM

what you guys think about the westside training??? im thinking bout putting my lil brother on it bc hes trying to increase his squat, heres the program im working on..

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 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 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 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 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 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 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

**buckeyefootball4** · 07-26-2005, 01:06 AM

come on people stop looking and give me some feedback..

**Kärnfysikern** · 07-26-2005, 05:06 AM

I know some about westside but I have no idea what exercises you mean with pc and hc and all that. Also put this in the powerlifting forum to get more feedback.

I will take a look at it tomorrow when I get back from work. Plz let me know what all abbrivations mean so I know what Im looking at

**buckeyefootball4** · 07-26-2005, 07:51 AM

Originally Posted by johan

I know some about westside but I have no idea what exercises you mean with pc and hc and all that. Also put this in the powerlifting forum to get more feedback.

I will take a look at it tomorrow when I get back from work. Plz let me know what all abbrivations mean so I know what Im looking at

i believe in doing some kind of platform lift daily.. pc= powerclean/ps=powersnatch/hc=hangclean/hs=hangsnatch. hsh=hang shrugs/3board press-2 is a 3 board press with a number 2 grip