*cross posted* please critique my westside routine

  1. ktw
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    *cross posted* please critique my westside routine


    I want all opinions on this, as it is the first Westside template I have designed myself. I was on WSB for skinny bastards for 12 weeks and would like to change.

    Dynamic bench day
    Bench
    week 1- 50% for 8x3 followed by 2 sets of 5 reps with 60%
    week 2- 55% for 8x3 followed by 2 sets of 5 reps with 65%
    week 3- 60% for 8x3 followed by 2 sets of 5 reps with 70%
    No bands, cycle percentages every 3 weeks

    Tri/lockout excercise:
    Rack lockout
    4 sets of 4 to 8 reps, progressively loading with each set

    Shoulder exercise:
    Incline Dumbell press (considered a shoulder exercise by Jim Wendler. Thinking of switching this out for the push press or Bradford press)
    3 to 4 sets 6 to 8 reps

    lats/upper back:
    chest supported rows
    4 to 5 sets of 10 to 15
    On the standard template article by Wendler, he reccomends doing low intensity high volume for all back work, but I've always read the benefits of doing heavy low volume work

    Max Squat/DL
    box squat

    hamstring excercise:
    Romanian deadlifts 3 to 4 sets of 6 to 10

    lower back: (hamstring exercise should cover lower back well enough)

    Abs
    Weighted curls on stability ball
    work up to 3 sets of 5 reps

    Max Bench day
    1 board press

    Triceps:
    pushdowns
    3 to 4 sets of 8 to 15

    Shoulders:
    Rear Delt flys
    3 to 4 sets of 10 to 15

    lats:
    Pullups
    3 to 4 sets of 10 to 15

    Dynamic Squat day
    Box squat
    week 1- 60% for 12 sets 2 reps (adding 10% to the standard amount because I lift raw)
    week 2- 65% for 10 sets 2 reps
    week 3- 60% for 8 sets 2 reps
    Cycle percentages every 3 weeks, no bands or chains at this point

    Good mornings
    3 to 4 sets of 2 to 6 reps

    Quads
    Leg press
    3 to 4 sets of 8 to 15

    Abs
    Hanging pikes

    Any reccomended changes that I should make? All accessory movements will be cycled out at the 4 week mark, maxes at two weak mark and will be based on weak points.

  2. ktw
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    bump. anyone have advice or comments?

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