My modified westside program from board suggestions

[majutsu]

Here's how my program has been modified from the suggestions mostly on the squat thread I had. This looks like it should target my weaknesses well, and I'm doing all exercises I really like

Day 1 ME Squat
Squat
Hyperextensions
Seated leg curls
Roman chairs
HS Iso row
Day 2 ME Bench
Bench
HS tri middle
Plate raises
Parallel grip chins
Barbell curls
Day 3 DE Squat
Speed box squats
Good mornings
Incline situps
Pull-thrus
Bent rows
Day 4 DE Bench
Speed bench
Seated military
EZ grip skullcrushers
HS Bis
HS Low row

I think that looks good, and I appreciate all the suggestions! Comments are appreciated and always welcome.

 

[wnt2bBeast]

i think without a rotation of ME moves on SQ/DL and bench day you will plateau very quickly..

the greatest thing about the conjugate method is by chaning up the ME move one is able to max out all year long..

Accessory work: youll find what you need to do and what you should be doing

 

[majutsu]

Thanks beast. I'm pretty sure I'll go to board presses for upper ME when I plateau. I don't have good ideas for lower day when I plateau just yet. I'm still progressing each week, so I probably don't need to worry about that for a month or two.

I feel pretty good about the accessory work. But I'm sure my ideas will shift.

Give me some alternative lower body ME movements if you could.

I've got bands and chains, but I gave them up for DE days right now because I realized I'm too green to get fancy. I think I should keep it simple right now until I'm stronger.

I did give up my ME deads, as that's just crazy. I could feel it tearing me apart.

 

[wnt2bBeast]

i would do a GM variation at least 2 times per month
a dead variation once per month
a box squat variation
full range free squats should almost never be done unless getting ready for a meet...on your DE day when you wave your weights i would work up to a heavy double at least one time during your 3 wave rotation

same thing with bench..make sure to do a lot of work with a close grip on ME day..work the 2-4 boards and sometimes the 5 board..CG benches, CG declines once in awhile..and heavy tricep assistance

 

[majutsu]

Once again Beast, you have set me straight.

I think my resistance to doing WSB properly was that I was afraid that their alternate maximum effort exercises would cause me to lose like 40lbs at first on squat and dead. This is true. But a 365 squatter is fundamentally in the same class as a 405 squatter. To become an 800 pound squatter, I was going to have to change, to evolve. Come to think of it, my bench went up nicely while I did dumbells, inclines, even hammer strength instead for a while. So, by activating my posterior chain, I was going to get that evolution.

I just had to have faith.

So below is my modified westside, closer to the spirit of the system. But it also works with what I have. I will cycle through the max effort exercises, but my current choice this week is the one not in parentheses. I will also cycle the accessories for similar but alternate movements when they burn out. I don't have too much choice for hams but those listed, but that's life.

Here's my simplified beginners westside. Any more thoughts or corrections before I mark my total (1125 ) and compare it to after 12 weeks of my beginner's westside?

1 ME Upper
Bench
(Board presses)
(Declines)
EZ Skullcrushers
Close-grip inclines
Parallel grip chins

2 DE Lower
Speed box squats (occasional speed pulls?)
SLDL
Pull-thrus
Standing rope abs

3 DE Upper
Speed bench
EZ Skullcrushers
Close-grip inclines
Bent rows

4 ME Lower
Good mornings
(Box squats)
(Deads)
SLDL
Pull-thrus
Weighted incline situps

 

[wnt2bBeast]

looks better bro..i wouldnt worry about your max being lower. i really dont think it will happen..your gonna get so worked on DE days that it will more than make up for not maxing on free squats and full range bench

also dont be afraid to test yourself every 6 weeks or so..if your max squat right now is 405..do this program for six weeks and then try squatting 405..i bet youll find its a very light weight..

we all live and learn through different things..i rearlly have not pulled in a long time and it threw my groove off so ive been pulling 1 work set on DE day and after 3 weeks my form has gotten so much better..and honesdtly im only about 8 weeks away from peaking and being able to shoot for a PR..its not the end of the world if you find something doesnt agree with your training!!

 

[pwrlftrscott]

Once again Beast, you have set me straight.

I think my resistance to doing WSB properly was that I was afraid that their alternate maximum effort exercises would cause me to lose like 40lbs at first on squat and dead. This is true. But a 365 squatter is fundamentally in the same class as a 405 squatter. To become an 800 pound squatter, I was going to have to change, to evolve. Come to think of it, my bench went up nicely while I did dumbells, inclines, even hammer strength instead for a while. So, by activating my posterior chain, I was going to get that evolution.

I just had to have faith.

So below is my modified westside, closer to the spirit of the system. But it also works with what I have. I will cycle through the max effort exercises, but my current choice this week is the one not in parentheses. I will also cycle the accessories for similar but alternate movements when they burn out. I don't have too much choice for hams but those listed, but that's life.

Here's my simplified beginners westside. Any more thoughts or corrections before I mark my total (1125 ) and compare it to after 12 weeks of my beginner's westside?

1 ME Upper
Bench
(Board presses)
(Declines)
EZ Skullcrushers
Close-grip inclines
Parallel grip chins

2 DE Lower
Speed box squats (occasional speed pulls?)
SLDL
Pull-thrus
Standing rope abs

3 DE Upper
Speed bench
EZ Skullcrushers
Close-grip inclines
Bent rows

4 ME Lower
Good mornings
(Box squats)
(Deads)
SLDL
Pull-thrus
Weighted incline situps

your on the right track, what makes this work so well is that you can max every week, as long a you switch movements, the real trick is finding the ME exercises that adress your weak points, it sometimes takes a while to find what works best, and when you do, your weak points will change. the only thing i see with your w/o plan is for tri assistance, i would add close grip boards for tri assistace on de day, and i do them on me days when i don't use a board press for the me movement, when i do, i use a jm press or some other extention.

 

[majutsu]

Very good tips. I have altered things a bit based on this. I also have my velcro boards for board presses and a 9" box for squatting (wsb recommends three low sizes 8", 10" and 12" and one high size 18", but my box came out 9" tall and I think that's fine). I'm probably going to ME box squats for a while (week or two) instead of good mornings first, since squatting motivated all this change in the first place. Also, it'll be easier to get into DE box squatting when I've maxed it. When it peaks, good mornings will be next.

So here is the third draft of my starting westside in a commercial gym.

1 ME Upper
2-Board press
(Bench)
(3-Board press)
(Floor press)
JM Press
Elbows-out dumbell tris
(Close-grip board presses)
Parallel grip chins
Band pulls-home
2 DE Lower
Speed box squats 9"
Dimmel DL
Pull-thrus
Standing rope abs
3 DE Upper
Speed bench
Close-grip Board press
Elbows-out dumbell tris
HS Iso-rows
Band pulls-home
4 ME Lower
Box squats 9"
(Deads)
(Good mornings)
Dimmel DL
Pull-thrus
Straight leg raises
(Standing ab wheel)