Thread: My Westside Routine

cool pimp ... similar to mine ...

PS...why do you do speed deadlifts? I thought deads were only to be performd in heavy triples doubles and singles?

ME Squat/Deadlift Day:

Squats - Work my way up to 1RM beginning with triples (Primary)
Straight-leg deadlifts - 3 x 5-10 (Hamstrin)
Decline situps - 4 x 8-12 (Core)
Bodybuilder Full Squats - 2 x 5-10 (Quad)
One-leg calf raise - 2 x 8-12 (Calf)

I personally don't think there is enough emphasis being placed on core training or Ham training. One hamstring movement is not going to get your hams up to where they need to be, and no lower back movements really to speak of? where are the GHR's. I realize that you want to keep up with things like calves and quads, but they need to take a backseat to supplemental and accessory movements bro, if you can't do that then maybe westside isn't for you. nothing wrong with fitting them in. You need to evaluate everything you are doing in your session and ask yourself what it is specifically being done for in terms of your lifts. Calves aren't going to help you squat big, ya feel me? You could have a few different ab movements in one session I think as well. More triceps wouldn't hurt on those benching days either.. Why not box squat on your DE day and get another movement besides the squat in there for your ME day, something more geared toward a possible weak area you may have? those are my thoughts. good luck

Generally speaking, newcomers to Westside will go for 9 weeks before taking any kid of break.

Originally Posted by gr81

I personally don't think there is enough emphasis being placed on core training or Ham training. One hamstring movement is not going to get your hams up to where they need to be, and no lower back movements really to speak of? where are the GHR's. I realize that you want to keep up with things like calves and quads, but they need to take a backseat to supplemental and accessory movements bro, if you can't do that then maybe westside isn't for you. nothing wrong with fitting them in. You need to evaluate everything you are doing in your session and ask yourself what it is specifically being done for in terms of your lifts. Calves aren't going to help you squat big, ya feel me? You could have a few different ab movements in one session I think as well. More triceps wouldn't hurt on those benching days either.. Why not box squat on your DE day and get another movement besides the squat in there for your ME day, something more geared toward a possible weak area you may have? those are my thoughts. good luck

I should have clarified. I workout at home. I do not have the equipment to do GHRs or reverse hyperextensions. If I did, I certainly would be doing one of them.

I figured that decline situps would do something for my lower back in place of one of those movements. If you have alternate suggestions, then I am open.

Also, I don't really know what my weak areas are yet. I don't think I have ever tried a 1RM squat. When I make my first attempt, then I will be able to identify what my weak area(s) are in this lift, which is definintely my weakest of the 3 main lifts. I'm pretty sure my form is holding me back right now, but I have been studying the proper form intently and practicing.

You really think I need more than 6 sets for triceps and 6 sets for hamstrings per week? I studied a few journals (Atherjen, Monstar, Saturday Fever), and it seems in line with the number of sets each of them chose. How many do you recommend?

I'm not really sure I have a box for box squats. I was considering using my bench as "the box", but I'm not sure if it's quite low enough. I do have long legs, so it is about where I hit parallel during a squat. However, I could probably find something to substitute.

Thanks for the useful critique. I would rather not cut out the accessory lifts that I added, but I am willing to if the program isn't going to work this way.

Originally Posted by Saturday Fever

Generally speaking, newcomers to Westside will go for 9 weeks before taking any kid of break.

Ah, excellent. Thank you.

Don't sweat sets or reps too much. When you identify sticking points on your big lifts, that will determine what needs to be done. Stick with a general roadmap, but keep this in mind. Everything looks good from a base standpoint, you'll be mixing it up and causing chaos in no time.

Originally Posted by Saturday Fever

Don't sweat sets or reps too much. When you identify sticking points on your big lifts, that will determine what needs to be done. Stick with a general roadmap, but keep this in mind. Everything looks good from a base standpoint, you'll be mixing it up and causing chaos in no time.

Thanks. That's why I decided to start with the squat as my primary ME lift. I want to indentify where I have the most trouble with that lift, because as I said before, it is the weakest of my 3 power lifts.

Pardon this newb. question - what is a westside?

Originally Posted by saint

Pardon this newb. question - what is a westside?

It's a powerlifting routine. Do a search for a decent amount of information and some good links.

Originally Posted by CowPimp

Here is the routine that I am planning on doing. Obviously it is going to change week to week based on my sticking points and to keep things interesting. There is a hint of bodybuilding influence involved, but I still retain the important lifts. How many weeks should I go before taking some time off?

ME Squat/Deadlift Day:

Squats - Work my way up to 1RM beginning with triples (Primary)
Straight-leg deadlifts - 3 x 5-10 (Hamstrin)
Decline situps - 4 x 8-12 (Core)
Bodybuilder Full Squats - 2 x 5-10 (Quad)
One-leg calf raise - 2 x 8-12 (Calf)

ME Bench Press Day:

Bench Press - Work my way up to 1RM beginning with triples (Primary)
CG Bench Press - 3 x 5-10 (Tricep)
Yates Rows - 3 x 5-10 (Lats)
Military Press - 2 x 5-10 (Shoulder)
CG Chinups - 2 x 5-10 (Bicep)

DE Squat/Deadlift Day:

Deadlift - 8 x 2 with explosive speed (Primary)
Romanian Deadlifts - 3 x 5-10 (Hamstring)
Crunches - 4 x 8-12 (Core)
Lunges - 2 x 5-10 (Quad)
One-leg calf raise - 2 x 8-12 (Calf)

DE Bench Press Day:
Incline Bench Press - 8 x 2 with explosive speed (Primary)
Incline CG Bench Press - 3 x 5-10 (Triceps)
Bent Rows - 3 x 5-10 (Lats)
Upright Rows - 2 x 5-10 (Shoulders)
Drag Curls - 2 x 5-10 (Biceps)

Hey CowPimp -

When are your rest days?? 1on/1off or 2on/1 off??