Okay to go back to Westside Routine?

[motionman04]

I've been on a full body routine for the past month or so, I also ended injuring my shoulder during that time (non workout related), and it was minor setback. After healing up, I noticed something odd, my 9-rep max is exactly the same as it was before, but my 3-rep max, which was around 185, is down to around 165. Maybe it was a bad day, or a combination of things, but I always liked the way westside worked and liked the results. I was wondering if you guys think it would be a good idea to return to it and scrap my current plan. This was the routine I used for the westside last time I was on it:

Day 1 Mon
Dynamic Effort Bench
Speed Bench-8x2 (using 60% of your 1rm, and only 30 seconds between each set.)
DB Bench-3x6
Row Variant -4x6
Skulls, Close Grip Bench, or Dips-4x6
Bent Over Laterals-2x10
Hammer Curls-2x6-10 (Optional)

Max Effort Lower/Squat
Squat variant - to max
Lunges-3x10
Stiff Legged Deadlift-3x6
Glute Ham raises-3x10
Hyper extensions-3-4x10
Pullups-3x10
Weighted ab work-5 sets

Day3 Max Effort Upper/Bench day
Bench variant - to max
OH Press-3x6
Row Variant-3x6
Tricep variant-3x6
Chins-3x6
Bent Over Laterals-2x10
Non-Weighted ab Work-4-5 sets

Day 4 Dynamic effort lower/squat day
Speed Box Squats-8x2
Stiff Legged Deadlift-4x6
Lunges-4x10
GLute Ham raises-3x10
Hypers-3x10
Pullups-3x10
Weighted ab work-5 sets

I was wondering if those assistance exercises are okay, or if I should change them up. What would you guys recommend?

 

[P-funk]

what ahve you done to rehab your shoulder in order to increase your level of preparadness for this type of program? my guess is nothing.

 

[motionman04]

Well, it was a very minor shoulder injury, but in that timeframe I did do my regular workouts, including shoulder stuff, only with lighter weights and just built up every week up till now where I feel no pain anymore.

 

[P-funk]

what was the injury and what did you specifically do to make sure that it is fixed.

being asytomatic is good...but it doesn't exactly mean you are out of the woods.

 

[motionman04]

what was the injury and what did you specifically do to make sure that it is fixed.

being asytomatic is good...but it doesn't exactly mean you are out of the woods.

Well, the doctor said it was just a strain, she told me not to work on my shoulders for 2 weeks, but then I can start doing it lightly after. She also said it would be around 5-6 weeks to fully heal up and she gave me anti-inflamatory medication and said after that timeframe, if the pain persists, she would recommend me to a specialist. But that was pretty much it, the medication worked great and my workout level has gradually returned to what it was before the injury, and I have no pain anymore.

 

[buening]

If it were me, i wouldn't go full bore on the shoulder exercise weight for at least two months after the injury occurred. I had strained a ligament on the outside of my elbow and my arm had to be put in a sling for a month and was nearly three months before i could push any considerable amount of weight around. If you rush it, it will become inflamed again but only this time even worse (which will set you back even further). My .02