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Sample Westside Barbell Routine First you need 72 hours between your dynamic and conjugate days. For example at Westside they do the Bench speed day on Sunday, the Sq/Dl max effort day on Monday, the Bench max effort day on Wednesday and the Squat speed day on Friday. Pick your days whenever you can but try to stick to the 72 hour rule. If you tend to overtrain easily then maybe you can spread it out a bit.
SAMPLE WEEK: SUNDAY- BP SPEED DAY Bench press 1.10 sets of 3 with 50-55% of your contest max (with a shirt) -use 60% if you compete without a bench shirt. 1.45-60 seconds rest between sets. 2.As your tris get stronger add chains to the bar to increase the weight lifted in the upper 1/2 of the movement 3.@20 reps out of 200 are performed with a weight above the training weight i.e. add 20-50 lbs to training weight. BAR SPEED SHOULD REMAIN HIGH Triceps:60 reps with dumbbells broken into roughly 6 sets of 10 or 40 reps with a barbell Front, side and rear delts Lat work: 4-5 sets Hammer curls Reverse hypers: 2-4 sets of 20 Abs: Weighted ab work. Note: delt and lat work are done by feel. Always try to do more work in a short period of time. Set a goal of an hour. WEDNESDAY - BP MAX EFFORT Floor Presses: Work your way to a max single effort. Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again, try to do more work in a short period of time. Abs:Heavy weighted ab work Reverse Hypers: 2-4 sets of 20 * Exercise picked from rotating pool of core exercises MONDAY - DL/SQ MAX EFFORT Zercher Squats: Work your way to a max single 10-15 sets of lat and upper back work Abs Reverse Hypers: 4 sets of 10 * Exercise picked from rotating pool of core exercises FRIDAY: BOX SQUAT DAY Box Squat: 8-12 sets of 2 45-75 seconds rest between sets. These are on a below parallel (1.5-2") box . Arched Back Good Mornings: 3 sets of 3-8 reps Back Raises (Hyperextensions): 3 sets of 10-15 Reverse Hypers: 4 sets of 10 Heavy Abs Seated Calves:4 sets of 10 |
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