[borobulker]

Sample Westside Barbell Template
Originally passed to me by Mike Ruggeria, some changes made since then.

Monday – Dynamic Effort, Upper Body

Flat Bench: 10 sets, 3 reps (sets under 3 seconds w/50% of one rep max, 3 different grips, 30 to 45 seconds between sets)
Lactic Acid Tolerance Training: High Rep for time or reps. (Inc/Dec/Flat press moves, light weight, usually DB)
Tricep Movement: 60 reps, start with 10-12 reps, as many sets as it takes - one minute between sets
Rear Delt Movement: 2 sets, 8-12 Reps - one minute between sets
Shoulder Movement: (Side or Front Raises) 2 sets, 8-12 Reps - one minute between sets
High Upper Back Movement: 3 sets, 10-12 Reps (Facepulls, reverse bench rows, etc.) one minute between sets
Laying Abs or leg raises

Tuesday – Max Effort, Lower Body

Max Effort Movement: 3-5 sets @ over 85%, 3-1 reps (Work to max, perform exercise two weeks in a row. All exercises can/should be enhanced with bands.)
---Deadlift, Good morning, Squat variations
Hamstring Movement: 4 sets, 5-7 reps (machine or band) Single leg at a time.
Low Back Movement: 3 sets, 5-7 reps (Stiff Legs, Pull Throughs, Hyperextensions)
Upper Back Movement: 3 sets, 5-7 reps. (Rows, DB or BB)
Bicep Movement: 3 sets, 10-15 Reps (Hammer curls, one minute between sets)
Standing Ab work

Thursday – Max Effort, Upper Body (72 hours after Dynamic Effort Upper Body)

Max Effort Movement: 3-5 sets @ over 85%, 3-1 reps (Work to max, perform exercise two weeks in a row. All exercises can/should be enhanced with bands.)
---Board Presses, Floor Presses, Decline/Incline, Reverse Band Presses, Close Grip
ADDED 9/24 = Press Assistance Work - Pin lockouts, Low end partial press, Reverse grip bench, etc. 3 sets, 5-7 reps.
Tricep Movement: Pick two exercises. 3 sets, 3-7 reps. (2 minutes between sets)
Shoulder Movement: 3 sets, 5-7 reps (Vertical press move)
High Upper Back Movement: 3 sets, 10-12 reps (Facepulls, reverse bench rows, etc.)
Laying Abs or leg raises

Saturday – Dynamic Effort, Lower Body (72 hours after Max Effort Lower Body)

Box Squats: 8-10 sets, 2 reps. Use 50-60% of 1RM. 45 seconds between sets. Box at parallel.
---Optional Speed Deadlifts – 50%, No more than 5 sets, 2 reps. One minute between sets.
Lactic Acid Training: High Rep for time or reps. (Quad work, light weight) one minute between sets
Hamstring Movement: 4 sets, 5-7 reps (machine or band) Single leg at a time. one minute between sets
Lower Back Movement: Same movement as Tuesday but lighter, more reps. one minute between sets
Shrugs: 3 sets, 10-15 reps. As heavy as possible. one minute between sets
Bicep Movement: 3 sets, 10-15 Reps - one minute between sets
Standing Ab work


General Physical Preparedness / Cardio work - Recommended to do GPP work 3 times a week. Sled dragging, tire flipping, farmers walk, high rep Olympic lifts, etc.

[fightercowboy]

Boro,
What would you suggest for the lactic acid training on Lower body DE? Would leg extensions work or would you do lunges or split squats?

Just started this routine this week and am loving it so far!

[ozarkaBRAND]

Originally Posted by fightercowboy

Boro,
What would you suggest for the lactic acid training on Lower body DE? Would leg extensions work or would you do lunges or split squats?

Just started this routine this week and am loving it so far!

yeah yeah I know, I'm not boro.. But, I've been doing unilateral leg press and it's been pretty killer.

[fightercowboy]

Thanks for the info. I should have thought of that as well. Good suggestion.

[borobulker]

Very good suggestion. Louis Simmons has said to do lower moves unilaterally.

I usually do a split squat, lunges or leg extensions.

Last week we did super-high rep squats and it was a killer.

[meatNcreatine]

On upper body....For the lactic-acid tolerance, what is a good amount of time as far as completing many reps? for example, as many reps in 1 min or 2 min or 3?? i'm gonna do Cable rows

[borobulker]

Originally Posted by meatNcreatine

On upper body....For the lactic-acid tolerance, what is a good amount of time as far as completing many reps? for example, as many reps in 1 min or 2 min or 3?? i'm gonna do Cable rows

We usually shoot for 1 min or about 30 reps. Remember to keep good from though.

Also, 9/10 times we do a press variant for the LATT. Dumbbell press or something. DB press will help your speed off of your chest.

Good luck!

[meatNcreatine]

Originally Posted by borobulker

We usually shoot for 1 min or about 30 reps. Remember to keep good from though.

Also, 9/10 times we do a press variant for the LATT. Dumbbell press or something. DB press will help your speed off of your chest.

Good luck!

yeah but doesnt it say "horizontal"? lol, im no expert but isn't a dumbell press vertical (up and down)??

thanks brother.

[borobulker]

In terms of the body position. All presses are going to be vertical due to gravitational orientation but you can chose to do incline, decline or flat orientation. Stay away from overhead (vertical) press moves.

Again, this is simply a template. Some will completely disagree with it.

I totally understand where you are coming from though!

[Brolic]

i mite try this some time this year

[borobulker]

Originally Posted by Brolic

i mite try this some time this year

Good luck, it is interesting!

[ozarkaBRAND]

boro, what are some of your fave max effort lifts for both upper body and lower body?

[borobulker]

Originally Posted by ozarkaBRAND

boro, what are some of your fave max effort lifts for both upper body and lower body?

max upper....
reverse band bench
2,3 board press
i am working on a cambered bench bar to do extra low bench


max lower...
band resisted deadlifts
band resisted squats
extra wide
extra close
bottoms up good mornings
pin suspended good mornings

anything man, just make it heavy! haha

i wish i had some more bars to have a bunch of variation

[borobulker]

OB...
you ever seen this?

http://asp.elitefts.com/qa/default.a...arbell%20Lifts