View Full Version : The Westside Boys Have Me Thinking...

Saturday Fever
08-13-2002, 11:37 PM
The following routine is not original. I want to get opinions on it from the powerlifter folks. Actually, I'll take commentary from anyone. Here goes...

Max Effort Squat/Deadlift Day
1. Main Max Effort lift (working to 1RM on Squats and Deads, 3RM on Good AMs)
a) low or high box squat
b) good am's
c) deadlift (any variation)
2. Lower Back Training (hypers, etc) 4x8-10
3. Ab Training 4x8-20
4. Lats 4-5x8-10

Max Effort Bench Day
1. Main Max Effort Lift (work to either 1RM or 3RM)
a) board press
b) floor press
c) db press 3x20
2. Triceps (JM Press or extensions) 3-4x3-10
3. Pushdowns 3-4x8-10
4. Side Lateral Raise 3-4x8-12
5. Lats 4-5x8-10
6. Biceps 2-3x8-20

Speed Squat Day
1. Box Squat 8-12 doubles at 50-60% 1RM
2. Lower Back Training (see above)
3. Ab Training (see above)
4. Neck Work

Speed Bench Day
1. Speed Bench 8-10 triples with 60% 1RM
2. Triceps (see above)
3. Pushdowns (see above)
4. Front Raise 3-4x8-10
5. Lats (see above)
6. Biceps (see above)

Paul Stagg
08-14-2002, 08:07 AM
It's a fine place to start.

08-14-2002, 08:29 AM
Seems like excessive volume to me, but thats me.,

Chris Rodgers
08-14-2002, 03:48 PM
Go for it. Westside is ace!!

08-14-2002, 04:00 PM
I do biceps on leg days, but other than that and a few of the weirdo things I do that the Westsiders don't (shirt/board press, low rack lockouts w/shirt and heavy band) it looks pretty much like what I do.

I think you will really like what it does for you. The volume may be a bit high, depending upon what kind of shape you are in. I do about what you are listing, but I had to work up to it. You need to constantly increase your work capacity (volume) but make sure you don't do it too fast.

Lookin good. Welcome to the hard side of the street.


08-14-2002, 04:11 PM
Looks good, For the beggining i would stick to lats twice a week but if you feeel good for 3 times then go for it.
and i agree with latty:D

Saturday Fever
08-14-2002, 04:12 PM
I may cut down some of the work for the time being, I'll be starting this tomorrow. I have read interesting bits about GPP as well lately and think that may be what I need as well.

I was thinking of splitting this routine as 2 days on, 2 days off, repeat, OR going with 2 days on, 1 day off, 2 days on, 1 day off. Any thoughts on that?

08-14-2002, 04:15 PM
If you can stick to what the workout frequency guidlines are. I forget that days off hand by mine are
sunday ME sq/dl
tues speed bench
thurs speed squat
friday ME bench