Long Island Newbie!

[tenxyearsxgone]

Greetings gentleman!

I am from Long Island and seek training advice. I got focused about lifting this past summer and implemented WSB training and made some decent gains on everything but bench. Before that I was up to a 305 bench using a 9 Week russian routine from Joe Skopec's site (www.joeskopec.com).

Recently I've been focused more on partying and drinking but realized thats a dead end hobby. I am 23 and looking to get into powerlifting comps and mindset and work ethic. I am 5'10 and my weight fluxuates between 180-185lbs. My bests are in my signature. Here is my current routine.

Monday -- Legs

Squats -- work up to 2x5 (1x6 at 275lbs, 1x4 at 295lbs)
Goodmornings -- 2x6 (185lbs)
Roman Chair (incline chair where you bend over at the waist and come back up to a 45 degree angle) -- 2x6-8 (85lb DB)
Calves -- 3x10 on any machine

Wednesday -- Chest/Triceps

Flat Bench (medium to wide grip) -- work up to 2x3-5 (2x3 at 275lbs)
Incline Bench or Dumbells -- 2x6
Cables or Hammer Strength bench -- 2x6
JM Presses -- 3x6
Reverse 1-arm pushdowns -- 2x6

Friday -- Back/Bi's

Deadlifts -- Work up to a single (455 last two weeks)
B/O Rows -- 2x4-6 (225lbs)
WG PullDowns -- 2x6-8
BB Curls - 1x4 at a heavy weight then 1x6-8 at moderate weight
DB Curls -- 2x6
Shrugs -- 2x6

Saturday -- Shoulders

Clean and Press -- 2x5-6 (135lbs)
Side Raises -- 2x4-6 (45lb dumbells to 50lb dumbells)
Rev. Pec Deck for Back of delts -- 2x6

I did a full rotation of this workout last week, as I mentioned I missed plenty of workouts in the last two months due to being hungover and what not. Other than that I am looking forward to advice concerning my routine and how to get stronger. I am the strongest I have ever been when i'm not drinking, especially at my bodyweight.

I tried westside and i liked the DE and ME days but wasn't too fond of the results or lack thereof. I would appreciate any and all advice and I thank you in advance. If there is anything else I left out that would help you help me, please let me know. Thanks!

 

[tenxyearsxgone]

here is a routine i'm thinking of switching to...

Squats – Monday (330)

Week 1 6x3 @ 265
Week 2 6x4 @ 265
Week 3 6x5 @ 265
Week 4 6x5 @ 265
Week 5 6x6 @ 265
Week 6 5x5 @ 280
Week 7 4x4 @ 295
Week 8 3x3 @ 310
Week 9 2x2 @ 330
Week 10 1x1 @ 295 / 1x1 @ 345

Assistance Work

Goodmornings – 2x5
SLDL – 2x5
Box Squat – 2x6

Flat Bench – Wednesday (295)

Week 1 8x3 175
Week 2 8x3 190
Week 3 8x3 205
Week 4 4x3 220
Week 5 4x3 235
Week 6 2x3 250
Week 7 2x3 265
Week 8 2x3 280
Week 9 1x3 295

Assistance Work

Rack Lockouts – 2x5
JM Presses – 2x5
CG Incline Presses – 2x5
Triceps Pushdown – 2x8

Deadlift Routine – Friday (455)

Rack Pulls – 4x3
Back Extensions – 2x5
B/O Row – 2x5
WG Pull Down – 2x6
BB Curls – 2x4-6
DB Curls – 2x4-6

Shoulders

Clean and Press – 3x4-6
Side Raises – 3x5
Rear Press – 2x6

 

[Chambewy20]

I think you could do a hell of a lot better with a westside routine. Get the basics down, stick with it and then start switching it up. Once you get through the first nine weeks and you are serious about it, things will amp up quickly.

 

[tenxyearsxgone]

i tried WS for a little and didnt like the results or lack thereof...should i copy verbatum or what...he is what i did today for chest/tris

3/2 -- Chest/ Triceps

8x3 @ 185 Flat Bench (sets x reps)

8" Rack Lock Outs

225 x 8
275 x 4
295 x 2

5" Rack Lock Outs

2x3 @ 275 ... I measured the rack lockouts from the bar to my chest i guess thats right

JM Presses

1x8 @ 135
2x5 @ 175

Smith Machine Incline CG Bench

1x6 Both sets @ 205
1x4

Rev Grip Pull Downs (PUsh downs were occupied)

2x8 @ 100lbs

Hammer Machine Incline Bench

2x5 with 3 plates on each side


I loved the Rack lockouts at the 5 or so inch setting as moving 275 is hard as fcuk on the lift off but its a little easier then a full ROM but still tough...much harder to lift off then a normal bench without a doubt!

 

[PaganPunkstress]

welcome!