[deimos]

This looks like a cool site, I have been lurking once in a while, decided to start posting full time. Getting sick of the duech bags running BB.com.

Starting a basic, introductory Westside routine. I am not using chains or bands in this routine.

Will start in either one or two weeks.

Week 1

Day 1 (max effort squat day)
Box Squats-Working up to single max
Glute Ham Raises: 3 sets of 10 reps, Stressing the eccentric.
Reverse Hypers: 3 sets of 8 reps
Crunches: 5 sets of 10 to 15 reps
Lying leg curls: 5 sets of 15 reps

Day 2 (max effort bench day)
Board Press: Working up to max effort
French press: 6 sets of 10 reps
Push Downs: 3 sets of 10
OH DB extensions: 3 sets of 15

Day 3 (dynamic effort squat day)
Speed Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Speed Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep

Week 2

Day 1 (max effort squat day)
Good Mornings: Work up to max.
Glute Ham Raises: 3 sets of 8 reps.
Reverse Hypers : 3 sets of 8 reps
Crunches: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: Work up to max single
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
Barbell lunges: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 3

Day 1 (max effort squat day)
Good Mornings: Work up to max single
Glute Ham Raises: 3 sets of 8 reps
Reverse Hypers : 3 sets of 8
Pulley crunches: 5 sets of 10 to 15 reps
Lying leg curl: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: Work up to max single
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
OH DB extension: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
Lunges: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Speed Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 4

Day 1 (max effort squat day)
Low Box Squat: Work up to one rep max
Glute Ham Raise: 5 sets of 5 reps
Rack pulls: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulley crunches: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: Work up to one rep maximum
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after my sets of box squats I will work my way up to a heavy double. This is not a maximum attempt so I CANNOT miss attempts.
Reverse Hypers: 5 sets of 8 reps
Barbell Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pulley crunches: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps

Week 5

Day 1 (max effort squat day)
Low Box Squat: Work up to one rep maximum
Glute Ham Raise: 5 sets of 5 reps
Rack pulls: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulley crunches: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: Work up to one rep maxiumum
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Lying leg curls: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Barbell Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pulley Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps

Week 6

Day 1 (max effort squat day)
Low Box Squat: Work up to one rep max
Glute Ham Raise: 5 sets of 5 reps
Rack pulls: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pulley crunches: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: work up to one rep mas
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Lying leg curls: 5 sets of 15

Day 3 (dynamic effort squat day)
Speed Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Barbell rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3

One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps

Week 7

Day 1 (max effort squat day)
Good Morning Squats: Work up to max single
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after all the sets of box squats, work up to a heavy double.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Lying leg curls: 4 sets 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps

Week 8

Day 1 (max effort squat day)
Good Morning Squats: Work to max single
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps


Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps


Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps

Week 9

Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max

* These maxes will be used as the 1RM for the next eight week cycle

Holla'

[deimos]

Oh yeah, here are my stats:
6-1
currently 192 lbs. down from 210 lbs.
BF% who the fuck knows

Basically, I am a former bodybuilder making my transition into powerlifting.

[imthirtyse7en]

solid routine good luck to ya man!

[levlen]

i wish i was 6-1 :) ...you got a good frame to work with...train hard and good luck

[deimos]

Imthirsty: Thanks

Lev: I wish I was shorter actually. I have skinny ass legs. Thanks

I'm going to be performing a shitload of continued periodization training after my 9 week introductory phase. I am going to do a couple of the following routines below after determining any weaknesses I may have.

I am posting these for future reference.

*Credit: http://www.elitefts.com/

Part I_ Linear Periodization-Old school, yet still effective
http://www.t-nation.com/findArticle....le=body_129per

Part II_Conjugated periodization
http://www.t-nation.com/findArticle....le=body_133per

Periodization routines:

3x3: http://www.deepsquatter.com/strength/archives/korte.htm

Smolov: http://www.dragondoor.com/cgi-bin/ar...3&articleid=81

5x5: http://www.illpumpyouup.com/articles...ng-rotuine.htm

Russian bench routine: http://freespace.virgin.net/jamie.k/russian.htm (A lot of this is in percentages and kgs.)

Coan/Philippi Deadlift Routine: http://powerpage.net/coanphildead.html

Ed Coan Squat routine: http://powerpage.net/coansquat.html

Brad Gillingham Deadlift Routine:http://www.weighttrainersunited.com/gillingham.html

Decisions, decisions. They all look great, Smolov looks insane though. I'll just keep my focus on my first nine weeks.

[deimos]

Here is my bulking diet: (notice I use a lot of AST products, that is because I am coming off Max-OT training and I was on it for a long time.)

Max-OT adobe version: http://www.freedomfly.net/Documents/MAX-OT.pdf

Bulking diet:

Meal #1: 1 serving VP2 Whey, 3/4 cup shredded oats, 1 cup skim milk
1/2 serving Frosted Flakes
(5:30 am) 485 kcal/ 45P/ 60C/ 6F


Pre-/Inworkout: 1.5 servings VP2 Whey, 50g Dextrose
(7:00 am) 354 kcal/ 36P/ 52C/ 1F


Post-Workout: 1.5 servings VP2 Whey, 70g Dextrose
(8:00 am) 422 kcal/ 36P/ 72C / 1F


Meal #2: 2 servings VP2 Whey, 10 oz potatoes (300 grams),
1/2 serving Frosted Flakes
(8:30 am) 472 kcal/ 55P/ 60C/ 0.5F


Meal #3: 1 packet Ny-Tro Pro-40, 3 oz White Rice (100 grams)
(9:15 am) 354 kcal/ 42P/ 45C/ 2F


Meal #4: 1 serving VP2 Whey, 5 small rice cakes
(10:15 am) 200 kcal/ 27P/ 23C/ 0F


Meal #5: 4-5 oz chicken breast, 2-3 cups mixed veggies,
3 oz whole wheat pasta
(~12:15 pm) 276 kcal/ 35P/ 24C/ 7.5F


Meal #6: 3 oz chicken breast, 2 slices whole wheat bread, salad, mustard,
1 tsp flax seed oil
(2:30 pm) 292 kcal/ 24P/ 27C/ 8F


Meal #7: 1 serving VP2 Whey, 1/2 cup oatmeal, 2-3 cups veggies,
1 cup skim milk, 1 tsp flax seed oil
(5:30 pm) 406 kcal/ 37P/ 41C/ 10F


Meal #8: 7 oz turkey breast, 3 oz brown rice, 2-3 cups veggies,
1 tbsp flax seed oil
(7:30 pm) 464 kcal/ 43P/ 28C/ 20F


Meal #9: 1/2 packet Meal replacement, 1/2 container cottage cheese,
1 cup skim milk, 1 tbsp flax seed oil
(9:30 pm) 433 kcal/ 40P/ 25C/ 19F

TOTAL 4158 kcal

[philosopher]

great, keep it up bro

[deimos]

Originally Posted by philosopher

great, keep it up bro

Thanks a lot man!

Westside ME squat day

Week 1 Day one This is slightly personalized.

*Weights not listed on accessory exercises.
Good mornings-Weak on these because it has been a long time since doing them.
40x3
50x3
70x3
90x3
115x3
135x3
155x1
175x1
185x1
205x1

Glute ham raises: 3xBWx10
Reverse hypers: 3x8
Crunches: 5x15
Straight leg raises: 5x15

[deimos]

Day 2 ME bench day

CGBP
90x3
130x3
185x3
225x2
230x1
245x1

Pushdowns
120x10
110x10
110x10
110x10

French presses
65x6
65x6
65x6

Wide grip pulldowns
185x6
185x4
195x4

Seated Military
175x6
185x4
185x4

[deimos]

Westside Week 1 DE bench day



Speed Flat Bench
(10 sets)x185x3

French presses
70x5
65x6
65x5

[b]Side lateral raises
35x10
35x10
35x10

Rear raises
30x10
30x10
25x10

Barbell Shrugs
405x6
405x5
415x4

[Void]

good fucking shit man, nice weight on those shurgs 2

[deimos]

Originally Posted by Void

good fucking shit man, nice weight on those shurgs 2

Thanks brotherlin, shrugs have always been a strong point. It is the only exercise that is really strong, everything else is about average or even weak at my bodywieght.