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The Westside Template

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Get Big
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« on: October 01, 2011, 07:43:29 PM »
Okay. I'm confused here. How does my Westside routine look?

Sunday – Dynamic Effort Bench Press Session
Bench Press 8x3 @ 55% 1RM (3 Wide, 3 narrow, 2 regular)
OHP: 3x3-5/5x3
Pendlay Rows: 4x5-12
CGBP: 3x5-8
DB/BB Curls: 3x8-12

Monday – Max Effort Squat/Deadlift Session
Deadlift or Squat - Work up to a 1RM (Alternate with Squat weekly)
SLDL: 5x5
DB Shrugs: 3x8-15
Weighted Crunches: 3x8-12
Seated Calf Raises: 3x10-25

Wednesday – Max Effort Bench Session
Max Effort Bench - Work up to a 1RM
CGBP: 4x5-10
Pendlay Row: 4x5-12
DB Side Raises: 4x10-12
BB/DB Curls: 3x8-12

Friday – Dynamic Effort Squat Session
Squat: 10x2 @ 55% 1RM I don't have a box..so should I make one? There isn't one at the gym either..
SLDL: 5x5
DB/BB Shrugs: 3x8-15
Hanging Leg Raise: 4x8-12
Seated Calf Raises: 3x10-25

I used this link: http://www.sugdenbarbell.co.uk/routines/The-Standard-Westside-Template

and Sprite's PD as an outline (thank ya Sprite!)
« Last Edit: October 02, 2011, 08:20:37 PM by Get Big » Logged
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Murderous
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« Reply #1 on: October 02, 2011, 01:30:00 AM »
I made a reply, but the server went down. To summarize what I posted:
Box squats do not have much carryover to low bar squats or cannot increase your box squat as much as a low bar would increase your regular squat because mainly quads are used in low bar squats instead of the hamstrings and glutes as in box style

The west side template is mainly for powerlifters who regularly train in a bench shirt and squat suit/briefs

You could call West side barbell for training questions here: http://www.westside-barbell.com/contact-us.html
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« Reply #2 on: October 02, 2011, 09:52:19 AM »
Alright, thanks Murderous. I'm gonna give this routine a go and still research. Starting it today  Grin

+rep

I've updated the routine slightly..
« Last Edit: October 02, 2011, 10:00:19 AM by Get Big » Logged
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« Reply #3 on: October 02, 2011, 10:01:06 AM »
I think my addition of supplementary chest work is a must for raw west side benchers. Good luck, you're going to get pre sore fast since you're tri's won't be used to this much volume.
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« Reply #4 on: October 02, 2011, 10:05:30 AM »
Quote from: Murderous on October 02, 2011, 10:01:06 AM
I think my addition of supplementary chest work is a must for raw west side benchers. Good luck, you're going to get pre sore fast since you're tri's won't be used to this much volume.

I welcome the DOMS  Evil I'd like to add in the supplementary chest work, but I don't know what exercise/rep range or on what day..
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« Reply #5 on: October 02, 2011, 10:07:32 AM »
I do it on both days, just as for tri's I used about the same rep range and about the same amount of sets. I do WGBP or half ROM wide grip BP usually. Louie said to go with higher intensity on max day and moderate intensity on speed day, while telling me to go with the 5-12 rep range for starters.
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« Reply #6 on: October 02, 2011, 04:34:42 PM »
Hmm..I'll see. I've read on different sites that you shouldn't do the regular flat bench on ME days. I know you've been constantly progressing even though you use it as your ME exercise, so I guess I'll do the same but switch after 2 weeks?
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« Reply #7 on: October 02, 2011, 05:57:14 PM »
The West Side guys switch up every week. The flat bench is not supposed to be the max effort exercise but since the west side guys bench in their shirts they don't need full ROM where their shirts do all the work at the bottom, to allow them to focus on overloading the CNS.
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