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Old 10-06-2012, 01:26 PM   #23
linedriver465
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Join Date: Oct 2012
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Training Type: Volume
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OK, hereís the westside template draft Iíve got thus far. How do the %s look? Any advise on setting up the sets/reps for each exercise

Sun: DE BP
DE Bench (8 sets x 3; 3 diff grips)
Weeks 1-3: 1RM x 60% = 150
Low volume/high intensity tricep work (rack lockouts, ???)
High stress shoulder (DB BP, DB incline press, military press, DB floor press)
Low intensity/high volume lats/upper back (Vertical pull)

Mon: ME Squat/DL
Main Exercise: back squats, box squat (low, parallel, or high), front squats, rack deadlifts, deadlifts on platform (rotating every 2 weeks)
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM

Quad work (hack squats, front squats, lunges, step-ups)
Low intensity Hamstrings (glute ham raises)
Low back (back raises, 45 degree back raises, good mornings)
Abs (weighted sit ups, HLRs, side bends, ab wheel rollouts)

Wed: ME BP
Main exercise: flat bench, floor press, incline press, CGBP (rotating every 2 weeks)
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM

Low intensity/high volume tricep work (skullcrushers, pushdowns)
Low stress shoulder work (front/side/rear delt raises)
Low intensity/high volume lats/upper back (horizontal pull; face pulls, scarecrows, seated DB power clean)

Fri: DE Squat/DL
DE Squat (10 x 2; parallel box)
Week 1: 1RM x 55% = 205
Week 2: 1RM x 60% = 225
Week 3: 1RM x 65% = 240

OR

DE Deadlift (10 x1 )
Week 1: 1RM x 55% = 290
Week 2: 1RM x 60% = 315
Week 3: 1RM x 65% = 340

Quad work (hack squats, front squats, lunges, step-ups)
High Intensity hamstrings (RDLs, heavy good mornings)
Low back (back raises, 45 degree back raises, good mornings)
Abs (weighted sit ups, HLRs, side bends, ab wheel rollouts)
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