w.a.r_32

Alright does this look like a good general template for a begginner to Westside training?

Monday - 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
Dumbbell Extensions w/ Elbows Flared
Pushdowns
Skull Crushers
JM Presses
Upper Back Movement - 3 sets 10-12 reps
Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row
Abs and Neck

Tuesday - Max Effort Day For Squat & Deadlift
Max Effort Exercise - 1 exercise, work to 1 rep max, do not perform two exercises in a row
Zercher Squat
Pin Lockouts (at different heights)
Safety Squat
Barbell Squat (off a low box)
Squat (off a high box)
Deadlift (off a platform)
Arch-Back Good Mornings
Stiff-Legs
Belt Squat
Sumo Deadlift
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)
Pull Throughs
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

Thursday - Max Effort Day For Bench
Max Effort Exercise - same directions as for max day squat and dead lift
Board Press
Camber Bar Press
Floor Press
Decline Press
Dumbbell For Reps
Reverse Band Press
Lockouts
Close-Grip Press
Incline Press
Tricep Movement - pick two, reps 3-7, take longer between sets for optimal recovery, 3 sets
Dumbbell Extensions
Dumbbell Extensions w/ Elbows Flared
Pushdowns
Skull Crushers
JM Presses
Back Movement - reps 10-12 for 3 sets
Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row
Abs and Neck

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

Squaggleboggin

I'm no expert, but that looks like a hell of a lot more volume than I'd be using on a powerlifting routine.

Are you planning on just cycling in these different exercises or actually doing each of them during a single workout? Maybe I'm just misunderstanding the post somewhat. If you do plan on cycling these, you may want to make it more clear so it's easier for others to review it. I can see in some parts it says "Pick two" and things like that, but again I'd make it more clear as to exactly how many of each exercise you'll do. Maybe include an example after each day so we know exactly what you mean. Then again, maybe I'm the only one who can't tell...

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

w.a.r_32

No im definitley planning on cycling the exercises.

Squaggleboggin

Good to hear. In that case, I'd still stick with strictly compound movements for the auxiliary movements. Maybe that's just a personal preference, but the compound movements will still give your core more work than isolation work no matter what you prefer.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

Seanp156

Looks good to me, as long as you're keeping it to around 4-7 total exercises (if you include abs) per session.

My Journal

CowPimp

Generally one's upper back can handle a lot of volume, but just make sure you're cool with it. You are doing some type of upper back work every day. Monitor that closely. Otherwise, it looks pretty good to me.

My advice on a PL routine is not to get too caught up in templates though. They're great at first, but you will probably need to think outside the box once you get going. Remember, train your weak points like you want to train your strong points.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

YouTube Videos

w.a.r_32

Thanks for the replies everyone starting monday i will probelley make a journal..

thanks again

joesmooth20

this is from SF himself in a pm he sent me.
Use this routine for a solid 9 weeks. Test your max on the main 3 lifts before starting, then test them at the end. If you want "on the fly" help, start a journal and PM me to let me know and ill follow it and help out. Best of luck!

Monday-Max effort sq/dl day

1) Main max effort exercise (do only one of the following) (do singles on the sq and dl, max set of 3 on GM)
A) low or high box squat (can use a variety of bars, ie safety squat bar, manta ray,
front squat harness, buffalo bar, and cambered squat bar)
B) good mornings (bent over or arched back) (cab use all the bars listed above)
C) deadlift variation (standing on 3 inch box, rack pulls, reverse band DL)
2) Low back training (ie reverse hypers, ham/glute raises, regular hypers, half dls, Romanian dls)
* do 4 sets of 8-10 reps
3)Ab work (sit ups, standing lat machine abs, leg raises, spread eagle sit ups)
*do 4 sets of 8-20 reps
4)Lats( pick one: pulldowns, chest supported rows, pulley rows, barbell rows)


Wednesday-Max effort bp day

1) Main exercise (do only one of the following) (all exercises are with a close grip, except where noted)
A) board press for a max single or max set of 3
B) floor press for a max single or max set of 3
C) dumbbell presses for 3 sets of 20 reps
D) wide grip benches for a max set of 6,10, or 12
E) close grip inclines or declines for a max single or triple
F) reverse band presses for max single
2)Triceps-either JM presses or extensions for 3-4 sets of 3-10 reps
3)Pushdowns-3-4 sets of 8-10 reps
4)Side lateral raises:3-4 sets of 8-12 reps
5)Lats: pick one of the above exercises and do 4-5 sets of 8-10 reps
6)Biceps-pick a bicep exercise and do 2-3 sets of 8-20 reps


Friday-Speed squat day

1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
2)Low back training (see above)
3)Abs(see above)
4)neck work

Sunday-Speed BP

1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
2)Triceps(see above)
3)Pushdowns(see above)
4)Front raises 3-4 sets of 8-10 reps
5)Lats(see above)
6)Biceps(see above)

ATOMSPLTR

I was reading about how they recommend using heavy lengths of chain on the barbell for doing bench press. The higher you lift the bar, the more chain comes off the floor, increasing the weight. Anybody done that?