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Old 10-29-2011, 12:52 PM   #18
jwood
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Join Date: Jul 2009
Posts: 6,257
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Training Type: Strongman
Fav Exercise: Push press
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Default My Template

I am going to lay out everything I have in my head right now as far as a Westside template goes:

Here will be the days:
Day 1: ME bench and bench accessory
Day 2: ME Squat and dead assist
Day 3: DE Bench and OHP
Day 4: DE Squat and heavy deads

Everything will be done in 3 week cycles and then a deload:
ME Bench
Week 1: Working up to a 1 rm max
Week 2: Volume day: 5-8 sets of 3-5 reps with about 85% of max
Week 3: Overload day: Work up to 90% then hit heavier weights off boards

ME Squat similar style
Week 1: Work up to a 1 rm
Week 2: volume: 85% for reps
Week 3: High box squats

DE Bench
Week 1: speed bench: high band tension low bar weight
Week 2 : low band tension higher bar weight
Week 3: middle bar weight w/ chains

DE Squat
Week 1: no box, low tension high weight
Week 2: box, heavy tension low weight
Week 3: no box, high tension low weight

Deads: All will be sumo for now
Week 1:Work up to a 1 rm
Week 2: volume sets of 3-5
Week 3 Deficit pulls

Not sure how I will do my overhead pressing yet, but I would like to fit it into this basic style. But I do not really like partials for OHP. Also, I may use different bars on some of the weeks, for instance on bench volume day I may use a cambered bar or swiss bar. And on DE squats I may use the Yoke bar.

I have been feeling out the westside template for the past few months, so I am now trying to get more of a plan when I get to the gym. I am going to continue with the same assistance I am doing now.
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