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Author Topic: A big thank you to Westside  (Read 1300 times)
davie
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« on: March 02, 2010, 06:13:42 AM »

Hey boys and girls. After some help in the past from Zach,and wicked, I gave my friend/client a modified Westside routine to help his stregnth/rugby and hes loving it, loads results and strength increases.


Its defo modified, but hes getting alotfrom it,a nd getting a taste of westside. heres his layout at the mo:

Monday
DE Bench
Decline Bench Press @50-60% - 8 sets of 3
Triceps overhead extensions - 3 sets of 8
Lats/Upper Back - pulldowns 4 sets of 8
Delts - palms facing in db press 4 sets of 8
Rehab/Prehab if needed (light tricep extensions, rotator cuff exercises) - 2-3 sets of 20

Wednesday
ME Squat/DL
Front Squat, working up to to 1-5RM
Supplemental (pick another ME-type movement) - 3-5 sets of 3-8
Hamstrings (GHR, reverse hyper, band leg curl, pullthrough) - 2-4 sets of 8-20
Weighted hypers 2-4 sets of 8-20
Farmers Walk - 3 sets 50-100 steps

Friday
ME Bench
Decline Bench press up to 1-5RM
Triceps - Pushdowns 4 sets of 10-20
Lats/Upper Back - T Bar Rows 4 sets of 5
Delts - Upright Row 4 sets of 10-15
Rehab/Prehab if needed (light tricep extensions, rotator cuff exercises) - 2-3 sets of 10-30

Monday etc etc.
DE Squat/DL
Wide-stance parallel box squats @50-60% - 6-8 sets of 2
Supplemental (pick another ME-type movement) - 3-5 sets of 3-8 OR
Hamstrings (GHR, reverse hyper, band leg curl, pullthrough) - 2-4 sets of 8-20
Lower back (band good morning, back raise) - 2-4 sets of 8-20
Farmers Walk - 2-4 sets of 50-100 Steps


He goes through that 3 times then switdches the ME/DE movements eg bench to CGBP, the after hes been through all that 3 times he seitches it a final time to standing press.

Obviously when CGBP becomes his main movement then he swaps the above tri movement for a chest one. And when the overhead press becomes his main movement he swaps out the upright row etc. And makes his DE movment  something like push press.

Hes loving it, not getting stale as hes switches main movements every so often, and swaps rows pulldowns etc about to.
he also throws in a few curls 9for the girls) just before his prehab work.

All in all thanks guys. he loves it, and its not negatively effected his rugby.

Davie
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« Reply #1 on: April 15, 2010, 11:32:14 AM »

Very good routine!
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davie
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« Reply #2 on: April 15, 2010, 01:36:54 PM »

You think so?

ANything ud change?

Davie
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John O
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« Reply #3 on: April 16, 2010, 04:26:07 PM »

What does DE & ME stand for?
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« Reply #4 on: April 17, 2010, 02:23:35 AM »

What does DE & ME stand for?

Dynamic and Max Effort.

It is a good plan, but someone cannot just point out something and say "that wont work" because it just might for that person. Trial and error. Look and your log book and decide. Thats all ANY trainer can do (aside from avoiding 'overlap').

Glad to hear it!
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davie
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« Reply #5 on: April 17, 2010, 05:45:49 AM »

Yeh very true, what works for one, wont work for another..and all that.

My friend likes it b/c after 4 weeks (3 times through each workout - he works out mon,wed,fri) he swaps the ME exercise eg bench becomes shoulder press, then after another 4 weeks it changes from shoulder press to CGBP (obviously the other exercise alter aswell so as to avoid overtraining)....

He has seen improvements in all numbers....loves the thickness hes noticed in shoulders and tris especially.

Davie
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John O
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« Reply #6 on: April 17, 2010, 11:23:43 AM »

Dynamic and Max Effort.

It is a good plan, but someone cannot just point out something and say "that wont work" because it just might for that person. Trial and error. Look and your log book and decide. Thats all ANY trainer can do (aside from avoiding 'overlap').

Glad to hear it!


Ahh Thanks. I had a hunch that's what ME was but had no clue about DE
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