This is a 9 week strength building cycle meant for intermediate level powerlifters and strength training athletes. Starting numbers are based upon your current one rep max for squats, bench press and deadlifts, plus the amount of weight you… Read more
This is a 12 week deadlift and back strength specialization workout routine designed to help intermediate lifters bring up their pulling power. It consists of three 4 week training blocks:
- Weeks 1 to 4 – Volume back work. Lighter deadlifts,
Matt “Kroc” Kroczaleski alternates between heavy, explosive weeks and higher volume squat weeks.
Here is his 12 week squat cycle. Percentages are based on his current one rep max.
- Week 1: 5 x 75%, 5 x 80%, 5 x 85%
- Week 2: 10 sets
Now to get started the Westside methods are unusual to most. They put Strength, Power, and Hypertrophy phases all together into one routine. The reason these phases are together is because to be strong you need to have power and strength at the… Read more
Here are my basic templates of modified Westside Barbell Routines. These are only the basic structure and they are each modified to meet the individual trainees goals, weaknesses, and recovery. This is accomplished by the specific lifts … Read more