Some general Questions

[MrPink]

Ok, that's what I expected to hear.

But I still need a comment about my "improved" routine.
Do you think this would work better?

Monday: Max.Effort Bench day (I prefer to start the week with heavy benching coz it's my major goal)
- Bench Press down to 1RM, no matter how many sets it takes
- some triceps work 3x8-12 (sometimes last set to failure)
- some delt work (upright row, side raises,...) 3x8-12 (sometimes last set to failure)
- some abs

Wednesday: Max.Effort Squat/Deadlift day
- Squats or Deadlift to 1RM
- chins 3xmax
- some rows (T-Bar, dumbell, bent over) 3x8-12

Friday: Dynamic Bench day
- some chest exercise (barbell, dumbell) 10x3
- heavy delt work (presses) 5x5 (or should I change the sets and reps?)
- heavy triceps work 5x5
- abs

Saturday: Dynamic Squat/Deadlift day
- deadlift or suqats 10x3
- and then? Rows again?
- some biceps work 4x8-12
- abs

And again my 2 questions from above:
Is see no heavy shoulder work at the WSB routines.
May I stick to my beloved shoulder presses or should I kick it too?

You say that you never max out your 1RM in the gym.
So how does your workout look like? You're just going down to 3 reps and the quit the training?

 

[bignate73]

Any BBer who hasn't trained for strength hasn't even scratched the surface of his/her genetical potential.

that about sums it up for me!

 

[spatts]

Ok, that's what I expected to hear.

But I still need a comment about my "improved" routine.
Do you think this would work better?

I will tell you what I would do differently and why...that doesn't make it right or wrong.

Monday: Max.Effort Bench day (I prefer to start the week with heavy benching coz it's my major goal)
- Bench Press down to 1RM, no matter how many sets it takes
- some triceps work 3x8-12 (sometimes last set to failure)
- some delt work (upright row, side raises,...) 3x8-12 (sometimes last set to failure)
- some abs

I would save the abs for squat/dead day and do something for the lats instead.


Wednesday: Max.Effort Squat/Deadlift day
- Squats or Deadlift to 1RM
- chins 3xmax
- some rows (T-Bar, dumbell, bent over) 3x8-12

I would do a squat partial or a deadlift partial, not a full rom squat or dead. Chins and rows have nothing to do with your squat. On squat day, train your core and hamstrings. I would do a SLDL, reverse hypers, and heavy ab/oblique work on this day.

Friday: Dynamic Bench day
- some chest exercise (barbell, dumbell) 10x3
- heavy delt work (presses) 5x5 (or should I change the sets and reps?)
- heavy triceps work 5x5
- abs

Speed bench means your first move is speed bench in a full ROM for SPEED. This mean you should take around 40% of your bench max and do about 8 x 3 for SPEED, with a barbell. I would then do a tri move, a shoulder move, and a lat move in a high rep range at moderate weight. Done.

I would not do two speed days back to back. There's a reason Westside is split out like it is.

Saturday: Dynamic Squat/Deadlift day
- deadlift or suqats 10x3
- and then? Rows again?
- some biceps work 4x8-12
- abs

This day always starts with speed squats on a box, for about 8 x 2 @ 40%. Rows, biceps and abs have nothing to do with your squat or deadlift. My second move would be speed deads, then I would do a hamstring move, a lower back move, and a ab/oblique move.

And again my 2 questions from above:
Is see no heavy shoulder work at the WSB routines.
May I stick to my beloved shoulder presses or should I kick it too?

If you don't see any heavy shoulder work, then you aren't benching right. Your presses will fit in fine on ME bench day after your main move.

You say that you never max out your 1RM in the gym.
So how does your workout look like? You're just going down to 3 reps and the quit the training?

No. I max out on paritals. I said I never max out a "full ROM."

I would encourage you to start a training journal thread so we can help you on a day to day basis. It will be a good learning tool for you, and we can make sure you're understanding why you're doing what you're doing. Also, take a look at other training threads. I have an old one on training somewhere from my first days of Westside, liftbig has one, hannibal's doing one, etc...

 

[MrPink]

Ok, thanks again.

Since I'm doing good progress with the routine I've posted above I think I should stick to it for a while.
Just my bench press got stuck.

So for now I see no reason to change (just adding speed bench and speed squats) but I won't dare to call it Westside again.

But for sure I'll give the Westside routine a try in a few months.

I hope you aren't pissed and thanks for your help!

EDIT:
Sorry, I have to bother again.

I just read the previous posts again and for one thing I'm not sure:
My routine, posted above, do you think it could work or will work in general?
Coz sometimes it's seems that you were just pissed of me calling it Westside.

 

[spatts]

Oh, it takes more than you can dish out to piss me off, I'm sure.

Good luck!

 

[MrPink]

Ok, great.
Coz it's not my goal to drive you crazy!

Sorry, I have to bother again.

I just read the previous posts again and for one thing I'm not sure:
My routine, posted above, do you think it could work or will work in general?
Coz sometimes it's seems that you were just pissed of me calling it Westside.

 

[spatts]

It may or may not work, and if it doesn't, then you'll know what to fix. Trial and error...that's all you can do.

I was never pissed. If you're not doing Westside, don't call it Westside. I don't call what I do The Jane Fonda Workout. lol

 

[MrPink]

Just one more question.
By going down to 1RM or 3RM at the lifts, what about the prior sets?
How much sets should be done to failure?
Just the last one?

E.g. if I start warmup with 5 reps.
Then I put on some more heavy weight, do 3 Reps, add more weight and do another 3 and so on....at which set should I try to push maximum reps?
And how much maximum sets should be performed?

 

[spatts]

When 3 starts to get hard, switch to one.

"How much (I assume you mean "many") maximum sets should be performed?"

Think about what you just asked. If it's your max, you shouldn't be ABLE to do it again. If you can do it again, you should've added more weight.

 

[MrPink]

Ok, but for example I could do 3 reps by using such a wieght that I just can handle the 3 reps. The next set I add some more weight and do one rep or maybe 2 if possible.
After that I add some more and try again to do 1 rep.
With that method I would have 3 sets of maximum reps.
But ok, I'll do the way you told me.

And after that I could add another exercise for the chest where I use higher reps for 2-3 sets?
Or would this be overkill for my pecs?