Thread: Westside Routine? Critique Please.

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...

Originally Posted by 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...

No im definitley planning on cycling the exercises.

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.

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

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.

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

thanks again

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)