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Old School Westside Barbell Training

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Old School Westside Barbell Training.

Old school Westside Percentage Training.

SQUAT and BENCH
Week 1: 70% x 8×3
Week 2: 75% x 8×3
Week 3: 80% x 6×3
Week 4: 85% x 5×2
Week 5: 80%x2, 85%x2, 90%x2

DEADLIFT
Week 1 – 15 singles @ 65%
Week 2 – 12 singles @ 70%
Week 3 – 10 singles @ 75%
Week 4 – 8 singles @ 80%
Week 5 – 6 singles @ 85%

Optimal Rep Ranges…

PRILEPIN’S TABLE
Percent Reps per Set Optimal Total Range
70 and below 3-6 24 18-30
70-80 3-6 18 12-24
80-89 2-4 15 10-20
90+ 1-2 7 4-10

Another seven week cycle example from Mark Reifkind

Squat and bench:

Week one: 70% 8 sets of 3 one minute rest/sets
Week two: 75% 8 sets of 3 one minute rest/sets
Week four: 80% 6 sets of 2 1.5 minute rest/ sets
Week five: 85% 4 sets of 2 1.5 minutes rest/sets
Week six: 70%x2, 75%x2 80%x2 85%x2, 90% 1-2 sets of 2 – 2 minutes rest/sets

Week seven (contest, new gym max or start over at 70%):
70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 101-105%x1

Deadlift

Week one: 70% 15 sets of 1 one min rest/sets
Week two: 75% 12 sets of 1 one min rest/sets
Week three: 80% 8-10 sets of 1 – 1.5 min rest/sets
Week four: 85% 4-6 sets of 1 1.5 – 2 min rest/sets
Week five: 90% 1-3 singles of 1 – 2 min rest/set
Week six: de load or rest
Week seven: new max at contest or gym or recycle with 70%

Old School Westside Barbell Training, 2.9 out of 5 based on 10 ratings

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