My Westside routine (very flawful)

[Deciever]

My WestSide Routine (which is full of flaws im sure)
im wondering if all my exercises sound right, make sure everythings in place. Im sure im going to need suggestions (lots of em) since this is my first attempt at creating a westside routine

Max Effort Exercises
Week 1- Legs – Box Squats w/ average bands
Bench –Bench w/ Mini Bands
Week 2- Legs – Box Squats w/ average bands
Bench - Bench w/ Mini Bands
Week 3- Legs – Front Squats/Zercher Squats
Bench – Wide Grip/Illegal Wides
Week 4- Legs – Front Squats/ Zercher Squats
Bench - Wide Grip/Illegal Wides
Week 5 – Legs – Pin Pulls
Bench – Floor Press
Week 6 – Legs – Pin Pulls
Bench – Floor Press
Week 7 - Legs – Arched Back Good Mornings
Bench - Close Grip Incline
Week 8 - Legs – Arched Back Good Mornings
Bench - Close Grip Incline
Week 9– Legs – Stiff Legged Deadlift
Bench - Rack Lockouts
Week 10 - Legs – Stiff Legged Deadlift
Bench - Rack Lockouts
Week 11 – Legs – Box Squats w/ average bands
Bench - Bench w/ Mini Bands
Week 12 – Legs – Box Squats w/ average bands

Bench - Bench w/ Mini Bands


Dynamic Effort/Speed Exercises
Week 1- Legs – Box Squats w/ average bands
Bench –Bench
Week 2- Legs – Box Squats w/ average bands
Bench - Bench
Week 3- Legs – Box Squats
Bench – Bench w/ Mini Bands
Week 4- Legs – Box Squats
Bench – Bench w/ Mini Bands
Week 5 – Legs – Box Squats Bench – Bench w/ Mini Bands
Week 6 – Legs – Box Squats w/ average bands
Bench – Bench
Week 7 - Legs – Box Squats w/ average bands
Bench - Bench
Week 8 - Legs – Box Squats Bench - Bench w/ Mini Bands
Week 9– Legs – Box Squats Bench - Bench w/ Mini Bands
Week 10 - Legs – Box Squats
Bench - Bench w/ Mini Bands
Week 11 – Legs – Box Squats w/ average bands
Bench - Bench
Week 12 – Legs – Box Squats w/ average bands
Bench – Bench


Assistance Exercises( ME Day & DE Day)
Week 1- Legs – Pull Throughs, Reverse Hyper
Bench – Incline Skull Crushers, Light Shoulder Work
Week 2- Legs – Pull Throughs . Reverse Hyper
Bench - Incline Skull Crushers, Light Shoulder Work
Week 3- Legs – Good Mornings, Glute Ham Raise
Bench – Band Push Downs
Week 4- Legs – Good Mornings, Glute Ham Raise
Bench – Band Push Downs. Light Shoulder Work
Week 5 – Legs – Partial Deadlifts, Reverse Hyper
Bench – Decline Dumbbell Tricep Extensions
Week 6 – Legs – Partial Deadlifts ,Reverse Hyper
Bench – Decline Dumbbell Tricep Extensions
Week 7 - Legs – Pull Throughs ,Reverse Hyper
Bench - Stability Ball Dumbell Press
Week 8 - Legs – Pull Throughs, Glute Ham Raise
Bench - Stablilty Ball Dumbell Press
Week 9– Legs – Conv. Deads ,Reverse Hyper
Bench - Elbow Out Extension .Light Shoulder Work
Week 10 - Legs – Conv. Deads ,Glute Ham Raise
Bench - Elbow Out Extension
Week 11 – Legs – Good Mornings,
Reverse Hyper Bench - Close Grip , Light Shoulder Work
Week 12 – Legs –Good Mornings, Glute Ham Raise
Bench – Close Grip , Light Shoulder Work

** On Monday and Friday I will be doing some kind of abdominal exercises**

 

[ZZuluZ]

Looks good man actually, from my perspective. I've been gathering ME exercises and such myself.

This is just my very humble opinion: Since you're since a relative beginner you may in some instances not want to rotate as fast in your exercises. Just an idea.

-Zulu

 

[Deciever]

i was thinking about keeping me ME exercsies a bit longer too becuase i am new to westside, but then again, im very accustomed to changing excercises alot, i usually just do a "do what you feel" kind of workout, so i m gonna experiment.. i'll be happy as hell if i make a 50lb gain in my 12 week cycle, to me that'd be awesome, i'd finally break 800, and be catching up to everyone on the board... the more i gain.. the better

 

[Cubanito17]

UMMMM Deciever i know it's a cool thing to use bands and guys here say they put it on everything, but my opinion why don't you try lifting westside your first time round with no bands or anything see how you like it and maybe one or two weeks throw bands in somewhere. Reason is you might or might not get better gains with everything using bands or not using bands at all then switch it up.

 

[Deciever]

good idea...so your saying use bands like 1 or 2 weeks just to see how i like them, but mostly train w/o them

 

[ZZuluZ]

The more advanced you get the more you should vary exercises quicker, because your nervous system gets more and more perfectioned.

The way I see it, start by not rotating much and slowly switch more often and then start incorporating bands and chains.

I dunno, I'm just paranoid about trying too much too soon myself. I mean, if you try too many thigns....the impact on the CNS is diminued long term.

JMHO

-Zulu

 

[Deciever]

i'll consider it Zulu.. i'll see how my first few weeks go and if i feel over taxed, i'll slow it up a bit...after my first westside cycle, i'll be a lot more familiar with it and know what works for me

 

[Cubanito17]

ZZuluZ exactly and to expand to that(deciever) we are young so we are able to do say a certain excercise for 3 weeks really or 2 weeks and then switch it up to follow westside now for the older ones some can get away with 2 weeks then switch but others get to the point where they have to switch up every week and not do that same one for about another 5 weeks or so. While we can take advantage of our age. Worry about the bands in my opinion when you feel that your getting stuck or you've reached a point where you have a weak spot then throw them in. In fact since I have weak shoulders(myself) I might wanna think about getting bands to do my lateral raises and side delts and all that junk,any opinions?????Deciever sorry to interupt ur thread just this might help me and who knows maybe even u.

 

[ZZuluZ]

" i'll consider it Zulu.. i'll see how my first few weeks go and if i feel over taxed, i'll slow it up a bit...after my first westside cycle, i'll be a lot more familiar with it and know what works for me"

Sounds good man. I mean, when it's all said and done, it's what works for you that you've gotta stick with. If it works....stick with it. It's easy to get tangled up in details (and I'm really guilty of this!).

Cubanito, your shoulder 'problem' is perplexing. What is your max bench? What is your max Military Press? What is your max Push press? Maybe (and I may be way of base with this) should should simply do the Military Press--or a suitable alternative as an ME exercise for a few weeks. It might help.

-Zulu

 

[GRIMMER]

Drop the front squats for goodmormings on max effort day and leave the bands out on your box squat max effort day as well. Goodmornngs are a max effort movemeent not an accesery movement as you have it listed. On your speed days the box squats should always be done with a band. Start out with the minis for three week wave and then switch to the light bands. On bench your first three workouts for speed bench should be with no bands, the next three with a band behind your back , and then see if you can handle the minis looped under a dumbell on each side bbut probably not yet. Other than that it looks good. If thats not clear for you i can help you furhter. Good luck

 

[Deciever]

ok grimmer, for the speed days, you say i should do 3 weeks with the mini bands and then the light, so should i stick with the light for the rest of my cycle?

 

[b fold the truth]

ME exercises are always a for of the following:
Lower: GM's or deads or occasional low box squat
Upper: board presses, pin presses, etc...not a flat bench press

Do NOT use the bands on upper body days for more than 3 weeks straight...then take 3 weeks off from the bands. For lower body...use them all the time if you wish.

Be careful with the bands though and make sure that you are using light weights. It is better to use lighter weights on DE day than heavier ones.

B True

 

[Deciever]

thanks b fold, i know about going 3 weeks on, 3 off for bands for upper body, i read a few posts back on that. im still tweaking my routine.. i wish it wasnt so damn complicated in the beginning

 

[b fold the truth]

Naaaa..WSB is very easy...very easy. Just do speed squat and bench once each a week. Work in 4 week %'s. Pick a max effor exercise every 1-2 weeks.

WSB has been the most "fun" routine that I have ever done!!!

B True

 

[Deciever]

i get the basic jist (is that a word?) of it, i am just more confused on the percentages and reps... i had a site that explained it all but i cant find it now . it seems like a fun routine...i cant wait til i start. but any help on percentages and rep schemes would help

 

[b fold the truth]

For speed bench...50% always.

For speed squats...something like 57, 60, 63, 65%. Maybe lower than that...probably is.

www.elitefitnesssystems.com go under articles and read and print every article!!!

B True

 

[Deciever]

thanks, i've been to that site, just havent had time to read all the articles...

 

[Deciever]

wow, i just found the site i was looking for. I just read the sample program and the basic 9 week program and it had the reps right there!

this is ther percentages they gave..
Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max

 

[GRIMMER]

For extreme bigginer lifters you can go up to a 60% speed bench but as you advance you need to drop down to 55 for intermediate and 50% for advanced. The squat cycle for speed is 47% 51 , 53 and if you feel good than a 57% day then start over. These numberes are not set in concrete but is what i got from Dave Tate at his semminar.