different WS format

[leatherface]

Ok after being disappointed a couple times with my WS routine, I've been trying to format it to work better with me, and after making some changes the last few weeks this is what it currently looks like. I know it goes against some WS things, but then again im not really a PL'er, well I do consider myself one, but I dont compete. I just want pure strength and speed for martial arts, but im very serious about lifting at the same time. Ok you have all heard that before so ill cut it short, here it is Flame away

ME squat - Monday + 2 hours of martial arts training
Main move - |Goodmorning 65%| |Box Squat 25%| |Deadlift 10%|
2nd move - 3 sets 3 reps - Box Squats/ Low box squats/ Deadlift variation
3rd move - Glute ham Raise off floor
Abs - 4-6 sets usually superseted with grip work
grip work - 4 sets of some of the following - Bar Holds, board walking, plate pinching

DE bench(bands are cycled) - Tuesday
Main move - 8 sets 3 reps |bench with no pause 40%| |bench with a pause 50%| |bounding 10%|
2nd move - 3 sets 5 reps - lagging body part, either chest/tris/lats
3rd move - 3 sets 5 reps - tricep exercise
4th move - 3sets 5 reps - lat exercise
5th move - 3sets 3 reps - Olympic lift, |clean 50%| |snatch 50%|
Plyos - 4 sets of upper body

DE squat(bands are cycled) - Thursday
Main move - 8 sets 2 reps box squat
2nd move - 3 sets 5 reps - Box Squats/ Low box squats/ Deadlift variation
3rd move - Glute ham Raise off floor
Abs - 4-6sets
Plyos - 6-8 sets of lower body

ME bench - Friday
Main move - bench press, 1-4board press, close grip bench, incline bench, floor press
2nd move - bench press, cycle 2-3 sets of 4 reps, next week 3 reps, next week 2 reps
3rd move - 3 sets 3 reps tricep exercise
4th move - 3 sets 3 reps delt exercise, cycle seated overhead press, standing overhead press, military press
5th move - 3 sets 3 reps lats, usually some pull-up variation
grip work

 

[leatherface]

no flames? looking good I think then

 

[spatts]

On the GM 65%, box squat 25%, etc...are you talking about 65% of the time? 65% of your max? What does that mean? Does it rotate?

 

[leatherface]

Oops sorry, should have specified that Spatts. It means what % of the time I do that. Like ill do the GM's 6 weeks out of 10, the box squats 2 times out of 10 and so on.

 

[spatts]

Gotcha....

 

[leatherface]

Was supposed to do GM's for my Main move today but my lower back hurt extremely bad so I stopped while doing my warmup sets. The pain was a bad pain, not a stretch or anything. I was able to do box squats GHR abs and grip work though I just hope this pain goes away soon, i tried to do 1 set of 50 green band GM's for AR today to help out though.

 

[leatherface]

Here is an idea, not sure if its a good one but well see. What if I periodized this? Like 1 week will be lower weight(kinda like when you start the 5x5 program), next week will be medium, next medium/high, then 2 weeks of more maximal weight... rinse and repeat. Any thoughts?

 

[leatherface]

bump

 

[spatts]

Here is an idea, not sure if its a good one but well see. What if I periodized this? Like 1 week will be lower weight(kinda like when you start the 5x5 program), next week will be medium, next medium/high, then 2 weeks of more maximal weight... rinse and repeat. Any thoughts?

Are you referring to the speed sets, or what?

 

[leatherface]

Everything but the Main ME/DE exercise.

 

[spatts]

I'm lost.

lol

Are you talking about the "2nd main move" or "accessory work." I don't get it!

 

[IronLion]

I think some of your accessory work should be a little higher volume....right now everything is in sets of three....I can't imagine working heavy enough to be able to pull that off without completely overtraining

 

[leatherface]

"I can't imagine working heavy enough to be able to pull that off without completely overtraining"
Thats the problem, I think I am completely overtraining. But im never sure which days/exercises to make high rep or anything.

"Are you talking about the "2nd main move" or "accessory work." I don't get it!"
I'm talking about periodizing every exercise after the MAIN one (i.e. speed bench/box squat, going for 1RM)

Just trying to think of something here, b/c im 100% sure im overtraining now and it doesn't feel good

 

[spatts]

Let me ask you this: Why are you doing Westside? Are you wanting to compete?

 

[leatherface]

"Let me ask you this: Why are you doing Westside? Are you wanting to compete?"

Actually no, i probably will never compete. I'm just doing WS for its strength and speed factor, which seemed amazing to me and I really like its principles. I'm lifting only for strength in all areas(for martial arts), and im trying to stay at about this size. I really enjoy lifting though and consider it to be like my life, and never plan on quiting.