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Old 04-11-2013, 10:37 AM   #1
Jim2542
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Default Westside Variation

Hey guys, not a regular poster here and am normally found on other forums. This is where I usually come to read up on the conjugate or just moving heavy stuff.

This is my WS variation, I am currently reading the BoM and have done defrancos variation for most of my training the last couple of years.

This is not a PLing training routine, the idea was to mold the conjugate method for athleticism and strength. It is closer to the WS4SB template than anything but modified to be a little more tailored to me specifically.

This is either gonna be done as a Mon-Tue. Thu-Fri template with Wed-Sat for GPP. Or as a Sun-Mon, Wed-Fri with Tue-Sat for GPP.

Mon- DE BP
Wk1: 55% 1RM (6x3)
Wk2: 60% 1RM (6x2)
Wk3: 65% 1RM (10x1)
Low Volume/High Intensity Tri (5x3-5)
Vert Pull/Rear Delt SS (3x8-12)
Shoulder Press Variation (2-3x8-10)

Tue- ME Lower
ME: work to 3-5 RM
Unilateral Leg Work: 3x5-8
Posterior Chain: 2x15-20
Abs: 2-3 movements x 3-4x15-20

Thu- ME Upper
ME: work to a 1-3RM
High Volume Supplemental Lift: 2x15-20
Hor. Row/Rear Delt SS: 4x8-12
Traps/Arms SS: 3x10-15

Fri: DE Lower
DE: 6-9x1-3 (50%, 55%, 60% for squat/DL variation) may include box jumps instead of DE lifts
Unilateral/Quad Work: 3x5-8
Posterior Chain: 4-5x3-6
Weighted Abs: 3x5-8


RE Upper (replace DE periodically)
RE: 4x12-15
Vert Pull/Rear Delt SS: 3x8-12
Low Volume/High intensity Tri: 3x5-8
OHP variation: 3x8-10

RE Lower
RE: 3x15-20
Unilateral/Quad Work: 3x5-8
Posterior Chain: 4-5x3-6
Weighted Abs: 3x5-8

That's it. Any experience or ideas you have are welcome. The plan is to experiment with this type of routine until I create a training system that can be used to train athletes later in life (hoping to open a training facility in the next 3-5years).
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Old 04-11-2013, 12:22 PM   #2
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On paper the core of this looks decent. I am not a fan of working to a full blown 1RM on a regular basis. I would rather see you do after a double, triple or quad max.

Other than that I'd run it.

My only advice is to get bear strong. A lot of times on assistance-centric programs guys forget this critical part and hover status quo with weight on their assistance work.
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Old 04-11-2013, 01:38 PM   #3
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Quote:
Originally Posted by BendtheBar View Post
On paper the core of this looks decent. I am not a fan of working to a full blown 1RM on a regular basis. I would rather see you do after a double, triple or quad max.

Other than that I'd run it.

My only advice is to get bear strong. A lot of times on assistance-centric programs guys forget this critical part and hover status quo with weight on their assistance work.
Awesome, I was hoping you would chime in!

I didn't think about the 1RM thing for upper, I will definitely take that advice and probably do a 3RM for the majority of it.

I will keep that in mind for assistance work. I definitely want to make myself (and anyone I work with, now or in the future) strong as hell!
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