White_Pony

okay, so i'm currently in the middle of my 8-week westside barbell routine. but i need some help choosing some new exercises, just to change it up a bit. for the first 4 weeks my workout routine was as follows:

Monday: ME deadlift day
deadlift, good mornings, weighted crunches, DB side bends (for the obliques)

Wednesday: ME bench day
Flat BB bench press, flat bench flies, tricep extensions, DB rows, lateral raises

Friday: DE speed squat day
high box squat, speed deadlift, zercher squats, decline sit-ups, DB side bends

Sunday: DE speed bench day
"speed" BB bench press, closegrip bench, overhead tri. extensions, seated rows, lat pulldowns, front raises

now, i'm having some trouble coming up with decent exercises to replace these ones with. mainly just the auxilary exercises. for the ME days, i've switched over to deep squats and incline press, and for the DE days, low box squat and "speed" incline BB press.
i'm just looking for some suggestions and what not...thanks in advance...i'll post a newer routine later when i come up with it.

atherjen

YAY another Westside trainee!!

I think ditch the db flys on ME bench day.

throw in some lat movement on ME dead/squat day.

I dont think you need the zercher squats on DE squat day

Id ditch the lat pulldowns on DE bench day, stick to training lats on a horizontal plane, ie barbell, dumbell rows, chest supported rows.

how about switching some of the extensions sometimes with Tate Press and JM presses?

more lower back training- hypers, reverse hypers, GHR (glut.ham raises), SL/Rom. deads

is your ab work with resistance?

Im still a newbie to Westside, so Im sure that someone can correct me

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
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White_Pony

thanks for the reply!
yeah i switched some of the things you said up. heres the "new" routine i jsut made:

Monday: ME deadlift day
deep squats, straight-leg deadlift (or, if theres anything better), kneeling crunches (with a pulley), landmines (for the obliques)

Wednesday: ME bench day
Incline BB bench press, tate press, chest-supported rows, upright row? or shpuld i do something else?

Friday: DE speed squat day
low box squat, romanian deadlift, hyper extension, leg raises (with DB held by my feet), some sort of oblique exercise???

Sunday: DE speed bench day
"speed" incline BB bench press, skull crushers, DB rows, maybe another tricep exercise???, lateral raises

any good??

sftwrngnr

Hi Atherjen and White Pony,
I was curious as to what kind of gains you all are seeing using Westside vs. whatever you were doing before. I'm just getting back into powerlifting (after taking a good 20 years off). I am seriously considering going to a Westside routine, especially with regard to bench, as that is my weakest lift. I am seeing decent gains with my bench, but because it is so pathetically low, I'm not monumentally impressed. Deadlift and squat I'm reasonably happy with, although was rather disappointed yesterday when a 455 deadlift came up with no problem, and 475 didn't even move off the ground.

Thanks in advance for your feedback.

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Saturday Fever

1) sftwrngnr: Westside has produced the best powerlifters in the world, hands down.

2) May I present to you, the unofficial list of ME lifts:

http://www.elitefts.com/documents/max_effort_bench.htm

http://www.elitefts.com/documents/max_effort_squat.htm

http://www.elitefts.com/documents/ma...t_deadlift.htm

http://www.elitefts.com/documents/ma...oodmorning.htm

Obviously you will lack the facilities to do ALL of these, but do the ones you can and you'll be just fine. I am always willing to help if you wish, the only thing I ask is that you start an online journal so I can answer and help there.

yay.

White_Pony

hey sftwrngnr, i've seen some REALLY good gains in all my lifts with westside.
especially my bench, which was about 195 before i started, now its currently at 230

White_Pony

anyone????????

Saturday Fever

My suggestion is to look at atherjen's online journal, page 1. Do the routine I posted there. The key to successful Westside training is variety.

yay.

M.J.H.

Nice to see another Westside advocate!

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles