Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Old-school on October 18, 2008, 08:57:11 PM
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My first post here, so if this doesn't belong here I apologise beforehand.
But I was wondering what you think of my weight program I'm beginning next monday. 3 days a week, full-body workouts with a little Westside Barbell stuff thrown in the mix. The base program I invented this on was written by C. S. Sloan in a copy of Musclemag International about 5 or 6 years ago. I modified it a little to suit my needs better. Here we go:
DAY 1
Squats - Westside style, focus on speed. 10 sets of 3, 2 or 1 reps with 30-45 secs rest betwen sets
Dumbell clean and press - 5 sets of 5 reps with three last sets with the same weight
Upper back - alternating with shrugs and rows (also changing rep schemes regularly)
Bench assistance - i.e. floor presses, close grip presses etc. working up to a heavy single
DAY 2
Bench press - Westside style
Deadlifts - Westside style
Barbell curls - heavyy, working up max single with barbell curls
Upper back - different movement than on Day 1
DAY 3
Squat assist. move - i.e. front squat, box squat etc. working to a max single
Chest/triceps - narrow/wide grip dips, dumbell benches etc. alternating moves and rep schemes
Deadlift assist. - i.e. straight leg deads, power cleans etc. working up to a heavy single, double or a triple
Bench assist or triceps - skullcrusher, close grip benches etc. heavy sets, around 5 reps
Every other workout I do dumbell pullovers at the end and every other set of 20 reps on laterals (side or front)
I do chins on days off with aerobic training (boxing style workouts)
I just would like to know what you guys think about this program I'll tell you if it works after a month or two. Thanks in advance and sorry if I posted this in the wrong place :-\
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what are your goals?
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What is this " Westside style" you speak of?
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what are your goals?
Increase in overall strenght/power. In bench press my next goal is 300lbs (around 265 at the moment), squat to 330 (now at 300) and deadlift to 400 (now at 375).
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whats the dumbell clean and press for?
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whats the dumbell clean and press for?
Shoulders mainly. Also works the back somewhat.
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What is this " Westside style" you speak of?
I want to know that too.
Do you have to be a 'westsider' to use it?
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What is this " Westside style" you speak of?
Must be talkin bout Louis Simmons and the Westside BB Club. Still doesnt explain it.
Possibly floor pressing and using chains, bands and blocks/
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I want to know that too.
Do you have to be a 'westsider' to use it?
LOL. No, I mean doing 8-12 sets of 1-3 reps with around 45-60% of 1-rep maximum with maximum speed. Known as the dynamic method. Ment to increase explosive strenght.