my new west-side workout

[halloween]

so ya me n my buddy have decided to give this program a try for 3 months and see how much we can add


Sunday - Speed Day For Bench

* Bench 8-10 sets 3 reps (50% 1 rep max, 1 minute between sets, explosive but controlled reps)
* Front Presses 3 sets 3-5 reps (pick 1 shoulder exercise)
Standing Front Press
Dumbbell Presses
* Tricep Movement - 1 exercise, reps 10-15, 1 minute between sets
Dumbbell Extensions
Pushdowns
Skull Crushers
* Upper Back Movement - 3 sets 10-12 reps
Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row
* Abs and Neck

Click Here For A Printable Log Of Sunday - Speed Day For Bench.


Monday - Max Effort Day For Squat & Deadlift

* Max Effort Exercise - 1 exercise, work to 1 rep max, do not perform two exercises in a row
Front Squat
Pin Lockouts (at different heights)
Hack Squat
Barbell Squat (off a low or high box)
Deadlift (off a platform)
Arch-Back Good Mornings
Stiff-Legs
Belt Squat
* Leg Curls 3-4 sets 5-7 reps
* Lower Back Movement - switch every 3 weeks
Stiff-Legs (not to be done when using as a max effort exercise)
Hypers
Reverse Hypers
* Upper Back Movement - 3 sets 5-7 reps
Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row
* Biceps and Abs

Click Here For A Printable Log Of Monday: Max Effort Day For Squat & Deadlift.


Wednesday - Max Effort Day For Bench

* Max Effort Exercise - same directions as for max day squat and deadlift
Floor Press (shown with one-arm)
Decline Press
Dumbbell For Reps
Close-Grip Press
Incline Press
* Tricep Movement - pick two, reps 3-7; take longer between sets for optimal recovery, 3 sets
Dumbbell Extensions
Pushdowns
Skull Crushers
* Back Movement - reps 10-12 for 3 sets
Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row
* Abs and Neck

Click Here For A Printable Log Of Wednesday: Max Effort Day For Bench.


Friday - Speed For Squat

* Box Squats 2 reps with 50-60% of 1 rep max, 1 minute rest between sets
* Leg Curls 3 sets 10 reps
* Lower Back Movement - same exercise as Monday, but lighter and more reps
* Shrugs 3 sets 10-15 reps as you can handle
* Biceps and Abs

[Pakololo]

Its great halloween. Show me the poundage you using and your diet too.

[halloween]

08/04 bench speed day

incline bench 135 8x3
standing military press i worked up to 165x5
tricep pushdown worked up to 80x15
seated row worked up to 240x10
crunches 4x25

08/05 speed day for squat

skipped

08/07 max effort bench

incline bench worked up to a 275lb single
skullcrushers worked up to 100 for 7 ( was easy )
behind neck DB ext worked up to 80x 7 ( was also easy )
lat pulldown i think it was 150 to 180 for set of 10 not to failure
crunches 4x25

08/08 max effort squat

squat worked up to a 300lb single
leg curls worked up to 100x7
stiff-leg deadlift only went up to 225 for 8 very easy just stretching them out
bentover rows i worked up to 250x8
EZ BB curls 110x7
crunches 3x25


08/11 speed day for bench

incline bench 8x3 @ 140lb
standing military press workoed up to 170x5 i coulda done 175 but didnt wanna push it
pushdowns worked up to 80x15
seated cable row 240x12
crunches 4x25

08/12 squat speed day

squat to parallel 8x2 @ 150lb
legs curls worked up to 100x12
stiff leg dead's only 135 x10 for a few sets ( was gonna do hyper extensions but my partner didn't wanna wait damn people are in love with the hyper extensions out a the blue
shrugs went up to 110x12
crunches 4x25


my stats are 5'10'' 200lb ..... not very impressive max lifts i know but ... im trying.

[halloween]

my diet basically im eating to gain mass im not on anything at all rite now i have been off for months i wanna try and gain a few lb on my lifts naturally then hit it again so ill have a stronger base to work off of... so ya im having a couple weight gainer shakes a day 1000 calories a piece then 1 lb stake with baked or mashed potato , and other meal is 1-2 chicken breast with pasta or rice , i always throw in veggies i got the mixed ones in a bag, for my other meal i usually have a bagel with cream cheese some eggs some juice (OJ or cran that is LOL)... so thats like 5 meals a day most of the time

[steveman]

Not trying to be critical, but is there a reason why you are doing Incline Press on DE Bench day rather than a flat bench? Are you using this program to prepare for a powerlifting competition, or just for general strength?

[halloween]

Originally Posted by steveman

Not trying to be critical, but is there a reason why you are doing Incline Press on DE Bench day rather than a flat bench? Are you using this program to prepare for a powerlifting competition, or just for general strength?

thing is i cant do flat bench i had a small tear or injury or something in my right pec and whenever i start to gain alot of strength and push sets to failure it starts to hurt .... so im forced to do incline bench instead ... i hope i can adopt west side methods to the incline bench instead of flat... sucks but i can push 100% on flat so why bother

[halloween]

Originally Posted by steveman

Not trying to be critical, but is there a reason why you are doing Incline Press on DE Bench day rather than a flat bench? Are you using this program to prepare for a powerlifting competition, or just for general strength?

well to answer ure other question ... i wish i could compete ...... for now i am doing it to see what me n my body r capable of when it comes to straight up power

[dbc3po]

Looks good, Have you checked out Joe Defrancos westside for skinny bastards?

[halloween]

Originally Posted by dbc3po

Looks good, Have you checked out Joe Defrancos westside for skinny bastards?

ya i seen that .... did u try it>?

[dbc3po]

na, but I think its great for people wanting to use west side and add mass other than using it strictly for competitive powerlifting.

[Pakololo]

Haloween maybe you could try a one all out set for hypertrophy? Faster recovery.

[halloween]

8/14 max bench day

incline bench ... worked up to a 280lb single
skullcrushers worked up to 110 for 7
behind neck over head db ex went to 100x7
close grip lat pull down went up to210x7

8/15 max effort squat day

squat worked up to a 310lb single
barbell rows went up to 275lb for 5 3 in good form the last 2 were so so still thats alot of weight at least for me rite now it is
ez barbell curls worked up to 110x7
DB curl a few sets 50's for sets of 5

we skipped a few things my buddy was having the worst day in the gym

[halloween]

ok a lil update real quick squat is at 365lbx1 and incline bench is at 295x1