Modified westside routine?

[young_squatter]

Hey I modified a westside routine, what does everyone think, Any help will be greatly appreciated.

Monday: ME Bench
(I will be choosing one max effort lift) ( I will be working up to a 1-3 rep max, depending on how I feel)
(Exercise will be changed every 3 weeks)

Max Effort Lifts:
Barbell Bench Press
Incline Barbell Bench Press
Close Grip Incline Press
Floor Press
Rack Lockouts
Dumbbell Press

Supplemental Lifts (These will be changed every 3-4 weeks) (Rest periods will be between 60-120 sec)

Close Grip Bench Press 3-5x5

Pushdowns

Front Raises

Either some side delt exercise or Chest dumbbell press

Barbell Rows/Reverse Barbell Rows

Dumbbell Curls



Tuesday: ME Squats
Every 2 weeks I will rotate Wide Stance Parallel Squat, ATG close stance squat, and DLs (I will be working up to a 1-3 rep max).

Stiff-Legged Deadlifts

Seated Machine Crunch 4x6-12

Hyperextensions

Barbell Shurgs

Week1-2: 4-6x6, Week3-4:5x10

Wed: Off/ Or Cardio

Thursday: DE Bench
Speed Bench 8-10 triples with 50-65% 1 rep max

Incline Dumbell Press

Tricep Extensions

Standing Military Press/Front Raises (Pick one)

Seated Rows

Barbell Curls



Friday: DE Squats
Speed Squats: 8-10 doubles with 50-65% 1 rep max

Supplemental Lifts

ATG squats

Stiff Legged Deadlift/ Partial Deadlifts

Decline Crunches 4x6-12

Weighted Hyperextensions

Shurgs



All supplemental lifts sets and reps are:
Week1:4x12, Week2:5x10, Week3:6x6, Week4:Repeat

 

[eagledriver]

Do you bench with a shirt or raw?

 

[Chambewy20]

Watch the ATG squats, your hips will take enough of a beating without these. If you need depth on your squats, adjust your box height.

Keep us up to date on how it goes.

 

[wnt2bBeast]

youre going to stall very quickly if you are always squatting and doing regualr bench work..

the premise behind conjugate periodization is so that the body cannot adapt..i would stress floor presses, CG, low boards for bench work

for ME SQ/DL
Goodmornings clost stance arched
Goodmornings wide stance concentric only
close stance(raw) low box squats
dead variation
basically you should be doing a GM at least 50% of the time for ME work

 

[BadboyAl]

basically you should be doing a GM at least 50% of the time for ME work

WSBB does GM's about 75% of the time!!!lol

 

[wnt2bBeast]

WSBB does GM's about 75% of the time!!!lol

and your point would be?

 

[Illuminati]

Tuesday: ME Squats
Every 2 weeks I will rotate Wide Stance Parallel Squat, ATG close stance squat, and DLs (I will be working up to a 1-3 rep max).

i wouldn't mess around with doing both wide stance, and close stance squats. find the one that works the best for you, and then use that stance when you squat, so that you can hone in on your form.