Ok so I've been doing westside for around a year and I've been making solid gains but always wanted someone to critique my routine.
Saturday: Dynamic Effort
-9x3 flat bench with 50% max, change grip every three sets starting with close grip
-Plyometric push-ups 3x8-12
-Shoulder press super set w/ lateral raises 2x8
-Back exercise 5x8-15
Tuesday: Max Effort
-Switch exercises each week in a rotation of incline bench, rack press, future method, floor press, repeat. Warm up with 2 sets of just the bar 12-20 reps then 135x10 then 185x5 then 225x3 then 275-295x1 then start getting into my working sets. I like to really warm up for fear of a pec tear.
-after main exercise I take 80% of last set and rep it out till failure.
-3 sets of isometric bench press holds for 5-8 seconds with 120-200% max weight
-5x10 overhead rope presses
-5 sets back exercise 6-15 reps
Thursday: Repetition Method
-Incline DB 2x6
-Flat bench pause press 2x10-20
-close grip floor press 2-3x8-10
-every three weeks I switch from using chains on the dynamic day with bench to bands
-the last dynamic day of the cycle I do three heavy sets of regular bench usually all 1 reps but slowly work up to near max
-ill take a deload week every two to three dynamic cycles
So basically I'm curious as to know if this is to much, not enough, or just right. I'm concerned with CNS fatigue and would like to know if this is too much work for my CNS. So far I'm doing gear and really like it I just don't want to hit a wall down the road cause I'm doing to much or something. Any advice is welcome. God Bless