I've been on a full body routine for the past month or so, I also ended injuring my shoulder during that time (non workout related), and it was minor setback. After healing up, I noticed something odd, my 9-rep max is exactly the same as it was before, but my 3-rep max, which was around 185, is down to around 165. Maybe it was a bad day, or a combination of things, but I always liked the way westside worked and liked the results. I was wondering if you guys think it would be a good idea to return to it and scrap my current plan. This was the routine I used for the westside last time I was on it:
Day 1 Mon
Dynamic Effort Bench
Speed Bench-8x2 (using 60% of your 1rm, and only 30 seconds between each set.)
DB Bench-3x6
Row Variant -4x6
Skulls, Close Grip Bench, or Dips-4x6
Bent Over Laterals-2x10
Hammer Curls-2x6-10 (Optional)
Max Effort Lower/Squat
Squat variant - to max
Lunges-3x10
Stiff Legged Deadlift-3x6
Glute Ham raises-3x10
Hyper extensions-3-4x10
Pullups-3x10
Weighted ab work-5 sets
Day3 Max Effort Upper/Bench day
Bench variant - to max
OH Press-3x6
Row Variant-3x6
Tricep variant-3x6
Chins-3x6
Bent Over Laterals-2x10
Non-Weighted ab Work-4-5 sets
Day 4 Dynamic effort lower/squat day
Speed Box Squats-8x2
Stiff Legged Deadlift-4x6
Lunges-4x10
GLute Ham raises-3x10
Hypers-3x10
Pullups-3x10
Weighted ab work-5 sets
I was wondering if those assistance exercises are okay, or if I should change them up. What would you guys recommend?
Linear Mode
