Thread: My WestSide ROUTINE

well I would personally try and work the lats on a bench day since they are a major muscle group in the bench and an antogonist muscle, plus there is so much to do already on your sq/dl day... Just a suggestion. I would also so much more tricep work, much more. Thats the biggest key to the bench, unless I suppose you have phenomenal tris. For the sq/dl days, Hams need to be the number one priority. Your gonna need way more than two sets of stiff legged deads. Also look into more ab movements than just simple crunches, spread eagles, hyper sits, westside has all sorts of movements. Same with your max effort movements on bench day and sq/dl day, things like good mornings, floor presses,.. shit he there is too much to list but you get the idead. I am not sure your knowledge level of westside so I dont' know what else to say. The format defn looks good thou bro, When I was doin westside I was having a DE after an ME so you don't have two ME days of training above 90% in a row but whatever works for you I suppose. Basic thing to focus on is individuality of your routine, don't get caught up in the end result without first heavily prioritizing yoru weak points and you will be fine! good luck mayn

how about if i do 4 sets for hams and triceps on ME days and also 4 sets of ab work i always vary execises that why i just put down triceps and delts etc and not the exercise

also i vary the main bench with different grip widths/angles (dont have all westside equipment) and do box squats/full squats sumo deads regular etc when i hit a wall in progression

you really can improvise with alot of the westside movements pretty easily. Its simple to get boards for the board press, the floor press is self explanatory, get yourself some chains and bands as well. You can find a place to do Glute Ham Raises most likely. I was basically just trying to stress the point that Hams and your posterior chain along with the core are the most important things for the dead and squat, which you should already know if your into westside so you gotta remember to prioritize them, afterall for most people Hams and abs are pretty weak points generally. As long as you are able to asses your weak points and bring them up you will be fine, ya feel me

Originally Posted by gr81

you really can improvise with alot of the westside movements pretty easily. Its simple to get boards for the board press, the floor press is self explanatory, get yourself some chains and bands as well. You can find a place to do Glute Ham Raises most likely. I was basically just trying to stress the point that Hams and your posterior chain along with the core are the most important things for the dead and squat, which you should already know if your into westside so you gotta remember to prioritize them, afterall for most people Hams and abs are pretty weak points generally. As long as you are able to asses your weak points and bring them up you will be fine, ya feel me