Pfabrizi1

Hey EB. I'm starting a new journal which i will post my routine day by day. Right now i'm following a westside template and ill post up the past weeks work in a little while.

Malley

Dont just post your past weeks work, but rather what you plan on doing. Would make more sense to see the layout before you actually post what you are doing.

Pfabrizi1

Good idea... I basically took one of the templates posted on the westside thread.
SUNDAY- SPEED DAY FOR BENCH

BENCH 8-10 sets of 3reps (use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively)

FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES

TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc

UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc

ABS and or NECK

MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT

MAX EFFORT EXERCISE – choose one exercise, work to a one rep max, do not perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS(off a low box),
SQUATS(off a high box), DEADLIFT(off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS- (all exercises can be
Enhanced with bands. Also keep a record of max lifts)

LEG CURLSor GLUTE HAM RAISES 3-4 sets of 5-7 reps

LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS (not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS,etc

UPPER BACK MOVEMENT- 3sets of 5-7 reps

BICEPS and ABS

WEDNESDAY- MAX EFFORT DAY FOR BENCH

MAX EFFORT EXERCISE – same directions as for max day for squat and deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc

TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each

BACK MOVEMENT- keep reps 10-12 for 3 sets

ABS and or NECK

FRIDAY- SPEED DAY FOR SQUAT

BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest

LEG CURLS 3sets of 10 reps

LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps

SHRUGS 3sets of 10-15 reps as heavy as you can handle it

BICEPS and ABS

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As i get more experienced w/ westside i'll find a different one, but this one was simple so i decided to use it to start.

Malley

Its very simple and very straight forward. Keep those weights high and your calories nice and high as well. You wont be upset with the results.

Pfabrizi1

I'm only my second week into it and I've already seen some results. Man these ME bench days really kill the triceps!

Heres today

DB Bench - 70 X6,4,4,2,3,3,2 (they said to do it for reps if I did DB bench as a ME exercise)
Tricep Pushdowns- 55x 7,6,5
pullovers- 55X 10, 8, 8
Skull Crushers- 60X 8, 6 My triceps were really tired by the 2nd set, I didn't want to overexhaust them on a 3rd set.:unsure:
Abs- 45 lbs 3x12


Question- Is there any specific reason why there is no shoulder work on this day or could I add in an exercise for shoulders?

I'm loving it so far, never really felt a workout make me this tired and Dead/Squat days are even more so. My DB BP increased by 5lbs each and pushdowns did too. It was my first time doing pullovers today so they were kinda hard.

Friday is Speed day for Squat & Deads.

Malley

DB Bench - 70 X6,4,4,2,3,3,2 (they said to do it for reps if I did DB bench as a ME exercise) I dislike doing DB presses for an ME exercise. Do something like floor presses, board presses, close grip presses, close grip inclines. Doing that few reps with DB's is not only dangerous, but I really like hitting a 1rm.
Tricep Pushdowns- 55x 7,6,5 Drop these, do some JM presses, skulls, heavy dips, db tricep extensions. Just something free weights, other than kickbacks. Close grip bench works great here as well, just as long as it wasnt your me lift.
pullovers- 55X 10, 8, 8 Get rid of this for sure! Do either DB Rows or Bent over rows. Preferablly DB rows for the range of motion. Pullovers are very bad here! You are looking to really hit your upper back which includes rear delts to help with pushing power.
Skull Crushers- 60X 8, 6 My triceps were really tired by the 2nd set, I didn't want to overexhaust them on a 3rd set. I am not real sure why you have tricep pushdowns up there and skulls here? Just pick one lift and do something like 4 sets with it.
Throw in some side raises here. About 3 sets of 10. Or bent over side raises, alternate each week.
Abs- 45 lbs 3x12

I like to do my ME bench (normally board, floor, or incline close grip presses, then I like to do 3-4 sets of DB Presses (either it being flat bench, incline bench, or decline bench your choice. I keep the reps low at around 5-6 or so. Ask away if you got any questions.

Malley

I have a journal elsewhere, if you would like to look at it, I can pm you the link.

Malley

I got time I will just pm it to ya.