My Westside routine!

[graeme87]

What do you think?

My aim is to add size as well as strength. I will be on a cycle when doing this routine. And I will drop the volume a little when I am not.

(Note: natural I will change my Max Effort exercise regularly from squat to box squat or deadlift and so on)

(All assistance work will be taken 1 or 2 reps short of failure)

Monday
Max bench

(Bench or some derivative) 1 set 2 reps 90% + 3 more sets up to 1RM
Incline Dumbbell Bench Press/board press 3 X 10 (12RM)
Triceps pushdowns 3 X 10 (12RM)
Bent over Rows 4 X 12 (15RM)

Tuesday
Dynamic squat

(Squat/Deadlift) 6 sets or 3 reps 60% (emphasis on speed, short rest between sets 45-60secs)
High pulls 3 X 8 (10RM)
Leg press 2 X 8 (10RM)
Shrugs 3 X 8 (10RM)
Hanging leg raises/ weighted crunches 3 X 10

Thursday
Dynamic bench

(Bench) 6 sets or 3 reps 60% (emphasis on speed, short rest between sets 45-60secs)
Pull ups 3 sets
Shoulder press 3 X 8 (10RM)
Triceps extensions 3 X 8 (10RM)
Bicep Curls 3 X 8 (these can be taken to failure)

Friday
Max Squat

(Squat/Deadlift or some derivative) 1 set 2 reps 90% + 3 more sets up to 1RM
Hyper extensions 2 X 10 (12RM)
Leg press 3 X 10 (12RM)
Shrugs 3 X 15 (17 RM)
Hanging leg raises/ weighted crunches 3 X 10

[pwrlftr2]

Looks like a standard beginner's Westside routine to me. If you are just getting into powerlifting it will probably be okay to get you acquainted with their way of training. If you've been at it awhile I doubt you will get much out of it. But then I don't get much out of Westside programs such as this. What really works for me is the use of bands and chains. I also like more volume at higher percentages. As for speed work I can't say I've ever really got it. I've been to the seminars, did all the routines, bought all the tapes and studied it for years and still can't seem to get any benefit from speed work. Now give me a Metal Militia bench program or a Sheiko program and now we're talking. As for squat and deadlift west side style I don't think West side really has much in the way of dead lift training. Probably the most help to me is doing heavy arched back gms with chains and bands. Their squat programs on the other hand are great. I truly believe in box squats again with chains and bands going through all the programs especially the circa max program. To me when you look at West side or at least what I have gotten out of it and put all the technical bull shit aside it is really a system of heavy/light lifting emphasizing form and volume without overloading the CNS. As all programs you have to take what works for you from it and make it work for you. As Louie says nothing works the same for everyone and what works does not work forever. That means you can't blindly follow some program just because everyone else does it. Try it once or twice, evaluate it, keep what works and move on to constant innovation of your own program. To me that is what seperates champions from contenders. Just my thoughts, could be wrong. Good luck.

[cmillett]

i use wsbb for the bench,but i found using some of bolton ands coans % for the sq/dl training far more productive,in one years time i put 70 lbs on my equiped sq , 80 lbs on my equiped dl , and continue too hit PRs on the bench.
I probably had the potential of duing something close too those weights last year but the wsbb sq / dl routine left me unable to recover,but i will say that i hit some PRs using the wsbb sq/dl routine the 1st 6 wks but after that it planned off.
hope this helps,theres nothing written in stone, keep a log and stay committed too a routine for at least 8 wks before dropping it and starting another one and keep what works.

[Doc.Sust]

change your auxillary lifts up wk to wk as well as your max effort. get rid of the leg press and the incline barbell, and do not do shoulder presses every wk