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Old 10-06-2012, 01:28 PM   #1
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Default Critique my Westside Draft!

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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Old 10-06-2012, 03:32 PM   #2
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Alright, here's the updated version:

Sun: DE BP
DE Bench (8 sets x 3; 3 diff grips)
Week1: 1RM x 50% = 125
Week 2: 1RM x 55% = 140
Week 3: 1RM x 60% = 150
Low volume/high intensity tricep work (rack lockouts, weighted dips)
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), good mornings
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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Old 10-06-2012, 06:44 PM   #3
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Hey LD,

Quote:
Originally Posted by linedriver465 View Post
Sun: DE BP
DE Bench (8 sets x 3; 3 diff grips)
Week1: 1RM x 50% = 125
Week 2: 1RM x 55% = 140
Week 3: 1RM x 60% = 150
Low volume/high intensity tricep work (rack lockouts, weighted dips)
High stress shoulder (DB BP, DB incline press, military press, DB floor press)
Low intensity/high volume lats/upper back (Vertical pull)
I would seperate out the lats and upper back to ensure you're hitting them adequately. It's such a crucial area, when I'm training 4 days per week I'll hit lats twice with Chins or Rows and upper back twice with Shrugs, Face Pulls etc. It's well worth that.


Quote:
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), good mornings
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)
I'd question the value of the quad work here. I think if you're moving towards a WSB style routine then you really need to be moving towards a WSB style of execution which is going to involve posterior dominant performance. Hitting quads here represents a contradiction toward what you're trying to achieve.

I'd restructure this day as

ME SQ/DL
Secondary Barbell exercise for the ham/lower back - GMs, RDLs etc
Upper back supersetted with Abs

4 exercises. 2 big ones 2 little ones.

Quote:
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)
This looks fine, I'd make sure you're doing some heavy back work today as well.

Quote:
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)
You really should be squatting and pulling here, unless you're very advanced and don't need the form work I would squat and pull here. It's crucial in my opinion in this routine to squat and pull week in week out. THAT is what fuels your weak point training on a weekly basis. How do you know what to do next Monday? Because you did speed squats/deads on the friday and realise, ok i need a little more midback strengthening or more hip strengthening etc. So this session here is the MOST important session of the week, this drives forward your evaluation and it should make you think where you need to go.

I'd restructure as follows:

DE SQ
DE DL
Upper back supersetted Abs

And that's it. Do the speed squats and pulls hard and heavy AND fast. Remember anyone can move a light weight with perfect form but the trick is to use heavy weights and move them fast. This is NOT a light day.

That's about it, you have the basics down but this really isn't a 'routine' to be critiqued this has to be a living breathing organism which you attend to week in and week out. It demands thought and evaluation on your part to be successful.

Start a log, keep askin questions and hopefully we can all learn from each other. Good luck.

Last edited by Fazc; 10-06-2012 at 06:58 PM.
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Old 10-07-2012, 09:08 AM   #4
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Only thing I can really add is that the focus on form practice, and getting my reps in, has been invaluable these past 2 years. Just wanted to piggyback on Fazc's comment. Form practice has been especially crucial for me on squats. I no longer have those periods where my form feels a hair off.

Unless you feel your deadlift is 100% smooth, I would get some weekly reps in.
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Old 10-07-2012, 10:27 AM   #5
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I also like seeing strong quads, and to see a pre-advanced lifter get them as strong as possible. For that matter I like to see a pre-advanced lifter get everything as strong as possible. I want to see every body part as strong as possible heading into those advanced stages.

Fazc knows I love him and Louie...just not as much as I love my quads

At the end of the day though as long as the lifts are moving, it's all good. I certainly don't want to stick my nose into Westside and tinker with it. I will add though that sometimes I see transitional lifters, or lifters who are moving into powerlifting, focus too much on bodyparts, or hitting every bodypart. Not saying you're necessarily doing that here LD, but thought I would bring up the topic.

I would rather see you crush the majors and build assistance work off that. Therefore, unless you think quads are a blaring weakness, ignore me.
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Last edited by BendtheBar; 10-07-2012 at 11:10 AM.
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Old 10-07-2012, 12:23 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
Fazc knows I love him and Louie...just not as much as I love my quads
Nothing but love big fella

You bring up a good point, and this is why I tend not to cover quads, hams, lower back etc separately. I prefer to think of it has:

1) Main movement i.e your ME exercise
2) Secondary exercise i.e. whatever else needs doing.

You see the key isn't to cover just everything, then it's not assistance. The key is to think about what is needed on a weekly basis to support the main exercises. That's why I leave it open as a secondary exercise, that could be whatever is needed.

I sometimes do Front Squats, in fact I do them a lot. So that is why I tend to leave it stated as "Secondary exercise" rather than prescribe anything more specific.

Let the speed sessions guide your week, fill in with whatever is needed.
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Old 10-07-2012, 06:48 PM   #7
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Outstanding insight fellas! I really appreciate the input. Fazc, I'm pumped to start tomorrow and feel free to stop in my log - Linedriver465 All things Weightlifting at any time. I'll work on posting videos regularly
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Old 10-08-2012, 03:55 AM   #8
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Great to hear LD, hope you make some great gains.

Quote:
Originally Posted by linedriver465 View Post
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM
Just one more thing I spotted. The three lifts at 90% and above are typically done as you work not after. So for example if you had a max of 100kg on a lift (for example) You might do:

20kg x 3
40kg x 3
60kg x 3
70kg x 1
80kg x 1
90kg x 1 - Hit 90%
95kg x 1 - One more before a new max
102.5kg x 1 - Smash a new max

Try and aim for around 8-10 sets total on that day with the final 3 being at 90 or above. You get the idea.
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Old 10-08-2012, 10:48 AM   #9
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Quote:
Originally Posted by Fazc View Post
Great to hear LD, hope you make some great gains.



Just one more thing I spotted. The three lifts at 90% and above are typically done as you work not after. So for example if you had a max of 100kg on a lift (for example) You might do:

20kg x 3
40kg x 3
60kg x 3
70kg x 1
80kg x 1
90kg x 1 - Hit 90%
95kg x 1 - One more before a new max
102.5kg x 1 - Smash a new max

Try and aim for around 8-10 sets total on that day with the final 3 being at 90 or above. You get the idea.
ahhhh, that makes sense Fazc. thanks!

What are your thoughts on a back-off set after smashing a new max? Maybe dropping the weight by 10-20% and busting out some reps...
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Old 10-08-2012, 01:27 PM   #10
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Quote:
Originally Posted by linedriver465 View Post
What are your thoughts on a back-off set after smashing a new max? Maybe dropping the weight by 10-20% and busting out some reps...
You could give it a go I guess, Jim Wendler detailed an approach to back off sets in a few of his beginner articles. Might be worth looking up.

Not for me though, I'm usually pretty smoked after the main exercise.
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