ktw
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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.
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.
