Thread: My Next Program

I've been using the Westside template, and I'm very happy with my progress thus far. All of my big 3 have gone up, and I couldn't ask for more. I feel like I want to give something else a go for a little bit though. I just need a change of pace. I also think I want to start bumping up my calories again and possibly try to pack on some mass (Which I may start doing after I go shopping this weekend), though I will still be including strength work in the program.

I also want to do some full body training sessions and replace one of my lifting days with some aerobic exercise since it's nice enough to do some jogging outside or maybe even a little swimming now. I miss full body workouts, and I think it will be a fun change. I also want to switch emphasis on a couple of things, like doing more strength work for upper body movements on the vertical plane and switch squat styles from PL to Olympic and getting some more depth.

So, after I finish up with this cycle of Westside in about 3 weeks, here's the plan:


Day A:

Strength Superset @ 120sec RI:
Olympic Squats - 3x3
Chinups - 3x3

Primary Assistance Work:
DB Unilateral Romanian Deadlifts
DB Seated Overhead Press
CG Seated Cable Rows

Secondary Assistance Work:
DB Seated Overhead Extensions
Seated Face Pulls
TB Farmer's Walks


Day B:

Strength Superset @ 120sec RI:
Deadlifts - 3x3
Standing Overhead Press - 3x3

Primary Assistance Work:
DB Bulgarian Squats
WG Pulldowns
DB Bench Press

Secondary Assistance Work:
BB Curls
Shoulder Horn
Towel Static Holds

• The strength work will be periodized as follows:

Monday - Light (90% of max possible weight)
Wednesday - Heavy (100% of max possible weight)
Friday - Medium (95% of max possible weight)

This will make it so I am hitting 3x3 balls to the wall for each strength pairing every other week, and I will have a medium and light workout with those same exercises the following week. I will also use supersetting here and rest 120 seconds in between exercises. So, for example, I will rep out 3 on squats, rest 120 seconds, rep out 3 chinups, rest 120 seconds, etc. This should allow for nearly full recovery between attempts.

• The primary assistance work will be periodized as follows:

Monday - Light (3x12 @ 45sec RI)
Wednesday - Heavy (4x6 @ 90sec RI)
Friday - Medium (3x10 @ 60sec RI)

This will make it so that, again, I am only getting one heavy workout for the assistance work on either day every other week, and a medium and light workout on the alternate weeks. I won't use supersets here. I want my strength endurance to improve a little; my anaerobic conditioning is already pretty good.

• The secondary assistance work won't really be periodized...

This isolation stuff isn't all that stressful on the nervous system. I'm just going to do 3 x 10-15 @ 45sec RI for all of it. I want to blast right through it.


That's a wrap. Questions, comments, thoughts, ideas, naked pictures of hot women... post any and all of it!

Originally Posted by Bakerboy

The uni lateral stuff looks tough. How many weeks do you plan to do this program for? Looks pretty tight CP.

I'll probably rock it for about 6 weeks before a full out unload. We'll see though. Sometimes I feel like I can go more than that; if the strength gains keep coming then why the Hell not?