Here is the basic Westside template that I am going to be following for the near future, no extra workouts for right now:
Monday – Lower Body Max Effort
1) Max Squat Movement – up to 1-3RM
2) Hamstring Supplemental – 3-6 sets of 5-8 reps
3) Low Back Accessory – 3-4 sets of 6-10 reps
4) Abdominal Accessory – 2-4 sets of 10-20 reps
Tuesday – Upper Body Dynamic Effort
1) Bench Press – 8 sets of 3, 60% 1RM
a. Bands, chains, or straight weight, in 3-week waves, totaling 60% 1RM at lockout
b. Rotate 3 grips – pinky on power ring, thumb width away from smooth part of bar, index finger on
smooth part of bar
2) Triceps Supplemental – 2-4 sets of 2-8 reps
3) Shoulder Accessory – 2-4 sets of 8-12 reps
4) Lat Accessory – 4-6 sets of 10-15 reps
5) Prehabilitation – 2-4 sets of 12-15 reps
Thursday – Lower Body Dynamic Effort
1) Box Squat – 8-12 sets of 2, 50-60% 1RM in a 3- or 4-week wave:
a. Week 1 – 12 sets of 2, 50% 1RM
Week 2 – 12 sets of 2, 55% 1RM
Week 3 – 10 sets of 2, 60% 1RM
Or
b. Week 1 – 8 sets of 2, 50% 1RM
Week 2 – 8 sets of 2, 55% 1RM
Week 3 – 8 sets of 2, 58% 1RM
Week 4 – 6 sets of 2, 60% 1RM
2) Hamstring Supplemental – 4-6 sets of 5-8 reps
3) Low Back Accessory – 3-4 sets of 8 reps
4) Abdominal Accessory – 3-5 sets of 6-12 reps
Friday – Upper Body Max Effort
1) Max Bench Movement – up to 1-3RM
2) Tricep Supplemental – 6-8 sets of 8-12 reps
3) Shoulder Accessory – 2-4 sets of 10-15 reps
4) Lat Accessory – 3-5 sets of 5-8 reps
5) Prehabilitation – 2-4 sets of 12-15 reps
I'm also working a regular warmup into each day:
Upper Body Warmup
Side Laterals - 1x20
Front Laterals - 1x20
Bent Laterals - 1x20
Windmills - 1x10 each direction
Wide-Grip Pulldown - 1x20
Rope Pressdown - 1x20
Standing Abs - 1x20
Lower Body Warmup
Face-the-Wall Squat mobility drill - 1x10 with toes against the wall
Side Laterals - 1x20
Front Laterals - 1x20
Bent Laterals - 1x20
Windmills - 1x10 each direction
Wide-Grip Pulldown - 1x20
Standing Abs - 1x20