PhilosopherKing
01-28-2005, 04:28 PM
Hello everyone. I am making the transition from bodybuilding to powerlifing, which is now a very recent passion. I have constructed a Westside routine, but as you see, it is not in a very pure form. There is still some of the bodybuilder in me. I will rotate the ME exercises every two weeks, the assistance exercises every couple of weeks. After a couple of weeks, I will subtract a reverse hyper. I appreciate all coments, help, suggestions, and encouragement. I would like to give a shoutout to chuckt for his help. I will start this routine Sunday.
Ultimate Goal: get so strong that metal melts when I look at it.
First Goal: Squat - 365 lbs.; Bench - 315 lbs.; Deadlift - 455 lbs.; Total - 1135 lbs.
Current Stats: Age - 23; Weight - 209 lbs.; Height - 6'; Squat - 305 lbs.; Bench - 285 lbs.; deadlift - 415 lbs.; Total - 1005 lbs.
Here is my Westside Routine:
FRIDAY- BOX SQUAT DAY
Box Squat
(12X2 50%, 52.5%, 55%; 10X2 57.5%, 60%)
(6X2 50% - 60% with chains)
45-75 seconds rest between sets.
These are on a below parallel (1.5-2") box.
Arched Back Good Mornings
3 sets of 3-8 reps
Back Raises (Hyperextensions)
3 sets of 10-15
Reverse Hypers
4 sets of 10
Heavy Abs
SUNDAY- BP SPEED DAY
Bench press
10 sets of 3 with 60% (raw bench) 45-60 seconds rest between sets.
As your tris get stronger add chains to the bar to increase the weight lifted in the upper 1/2 of the movement @20 reps out of 200 are performed with a weight above the training weight i.e. add 20-50 lbs to training weight. BAR SPEED SHOULD REMAIN HIGH
Triceps
40 - 60 reps with dumbbells broken into roughly 4 - 6 sets of 10 or 40 reps with a barbell
Rear delts
4-5 sets
Lat work
4-5 sets
Hammer curls
Reverse hypers
2-4 sets of 20
Heavy abs
MONDAY- DL/SQ MAX EFFORT
*Choose from list of ME exercises
Work your way to a max single unless otherwise specified
Shrugs
4-5 sets
45 degree back raises-heavy
3 sets of 3-8 reps
Abs
Reverse Hypers
4- sets of 10
TUESDAY– OTHER
Forearms, calves, upper chest, grip work and cardio
WEDNESDAY- BP MAX EFFORT
*Choose from list of ME exercises
Work your way to a max single effort unless otherwise specified.
Triceps
40-60 reps with dumbbells broken into roughly 4-6 sets of 10 or 40 reps with a barbell
Rear delts
4-5 sets
Lat work
4-5 sets
Hammer curls
Heavy abs
Reverse Hypers
2-4 sets of 20
THURSDAY– OTHER
Forearms, calves, upper chest, grip work and cardio
Tricep Exercises
Exercise
Variation
Paul Dicks Press
Straight bar or Safety Squat Bar
or on floor or with cambered bar.
Barbell Tricep Extension
On Floor. Pause at bottom - Vary the
size of plates used to change the
ROM -10s,25s,35,45s
Barbell Tricep Extension
To Chin
Barbell Tricep Extension
To Throat
Barbell Tricep Extension
To Forehead
Dumbell Tri Extentions
Palms Facing - on floor
Decline Tri Extensions
French Presses
JM Presses
Wednesday Core lifts
Exercise
Reps performed on top set
Floor Press
1
Board Press
1
Rack Lockouts
1
Steep Incline Close Grip Bench
1
Seated Press
1
Floor Press - Dicks Press Style
1
1/4 Dips
3-8
Dumbbell Press on floor-paused
10-20
Incline DB Press - palms facing
20-25
Weighted pushups
pick a weight & rep until failure
Seated Barbell Press
1
Illegal Grip Benches
( grip wider than 32" lines)
6
Monday Core lifts
Exercise
Reps/comments
Zercher squat
work to new 1 rep max
Kneeling squat
6 - can be done after Zerchers
Rack Deadlifts
work to new 1 rep max for 3 weeks - lower bar each week
week 1- plates 6" off floor ,week 2 - plates 4" off floor ,
week 3 - plates 2" off floor
Belt Squats
done with one weight for multiple sets or for a 3-5 rep max
requires a raised platform or 2 benches set in a cage
Seated Good Mornings
5-10 - can be done on box or bench
Trap Bar Deadlift
work to new 1-3 rep max1
Safety Bar Box Squats
work to new 1 rep max - generally done on box 2" above parallel
or can also be done 4-5" below parallel
Manta Ray Squat
work to new 1 rep max on different box heights.
Can also be done for sets of 10-20 after another
core exercise if quad work is needed.
Arched Back Good Mornings
work to new 3-8 rep max
Good Mornings
work to new 3-8 rep max
Handle Squats
5-8
Deadlifts for speed
5 weeks- Week 1: 15 singles with 65% of 1RM, Week 2:
70% for 15 singles, Week 3: 75% for 12 singles, Week 4 :
80% for 8 singles, Week 5: 85% for 6 singles
Calf-ham glute raise
additonal ham/glute work - requires special bench
Back raises (hyperextensions)
ADD WEGHT!
Deadlifts on boards/boxes
2, 4, or 6" board/box
High Pulls/powercleans
can be used to hit upper back an work on explosiveness
Pin squats
place bar on pin in rack, get under it and rise.
These are an useful to help alleviate a sticking point.
Thanks to Scott Helmer.
Lat Exercises
Pulldowns
bent over rows
db rows
low cable rows
t-bar rows
1 arm t bar rows
blast strap rows
pull-ups
Low Back/Ham Exercises
45 degree back raises-heavy
pullthroughs-heavy
ghr
ultra wide sumos
dimel dls
lunges
1 leg squat
step ups
Ultimate Goal: get so strong that metal melts when I look at it.
First Goal: Squat - 365 lbs.; Bench - 315 lbs.; Deadlift - 455 lbs.; Total - 1135 lbs.
Current Stats: Age - 23; Weight - 209 lbs.; Height - 6'; Squat - 305 lbs.; Bench - 285 lbs.; deadlift - 415 lbs.; Total - 1005 lbs.
Here is my Westside Routine:
FRIDAY- BOX SQUAT DAY
Box Squat
(12X2 50%, 52.5%, 55%; 10X2 57.5%, 60%)
(6X2 50% - 60% with chains)
45-75 seconds rest between sets.
These are on a below parallel (1.5-2") box.
Arched Back Good Mornings
3 sets of 3-8 reps
Back Raises (Hyperextensions)
3 sets of 10-15
Reverse Hypers
4 sets of 10
Heavy Abs
SUNDAY- BP SPEED DAY
Bench press
10 sets of 3 with 60% (raw bench) 45-60 seconds rest between sets.
As your tris get stronger add chains to the bar to increase the weight lifted in the upper 1/2 of the movement @20 reps out of 200 are performed with a weight above the training weight i.e. add 20-50 lbs to training weight. BAR SPEED SHOULD REMAIN HIGH
Triceps
40 - 60 reps with dumbbells broken into roughly 4 - 6 sets of 10 or 40 reps with a barbell
Rear delts
4-5 sets
Lat work
4-5 sets
Hammer curls
Reverse hypers
2-4 sets of 20
Heavy abs
MONDAY- DL/SQ MAX EFFORT
*Choose from list of ME exercises
Work your way to a max single unless otherwise specified
Shrugs
4-5 sets
45 degree back raises-heavy
3 sets of 3-8 reps
Abs
Reverse Hypers
4- sets of 10
TUESDAY– OTHER
Forearms, calves, upper chest, grip work and cardio
WEDNESDAY- BP MAX EFFORT
*Choose from list of ME exercises
Work your way to a max single effort unless otherwise specified.
Triceps
40-60 reps with dumbbells broken into roughly 4-6 sets of 10 or 40 reps with a barbell
Rear delts
4-5 sets
Lat work
4-5 sets
Hammer curls
Heavy abs
Reverse Hypers
2-4 sets of 20
THURSDAY– OTHER
Forearms, calves, upper chest, grip work and cardio
Tricep Exercises
Exercise
Variation
Paul Dicks Press
Straight bar or Safety Squat Bar
or on floor or with cambered bar.
Barbell Tricep Extension
On Floor. Pause at bottom - Vary the
size of plates used to change the
ROM -10s,25s,35,45s
Barbell Tricep Extension
To Chin
Barbell Tricep Extension
To Throat
Barbell Tricep Extension
To Forehead
Dumbell Tri Extentions
Palms Facing - on floor
Decline Tri Extensions
French Presses
JM Presses
Wednesday Core lifts
Exercise
Reps performed on top set
Floor Press
1
Board Press
1
Rack Lockouts
1
Steep Incline Close Grip Bench
1
Seated Press
1
Floor Press - Dicks Press Style
1
1/4 Dips
3-8
Dumbbell Press on floor-paused
10-20
Incline DB Press - palms facing
20-25
Weighted pushups
pick a weight & rep until failure
Seated Barbell Press
1
Illegal Grip Benches
( grip wider than 32" lines)
6
Monday Core lifts
Exercise
Reps/comments
Zercher squat
work to new 1 rep max
Kneeling squat
6 - can be done after Zerchers
Rack Deadlifts
work to new 1 rep max for 3 weeks - lower bar each week
week 1- plates 6" off floor ,week 2 - plates 4" off floor ,
week 3 - plates 2" off floor
Belt Squats
done with one weight for multiple sets or for a 3-5 rep max
requires a raised platform or 2 benches set in a cage
Seated Good Mornings
5-10 - can be done on box or bench
Trap Bar Deadlift
work to new 1-3 rep max1
Safety Bar Box Squats
work to new 1 rep max - generally done on box 2" above parallel
or can also be done 4-5" below parallel
Manta Ray Squat
work to new 1 rep max on different box heights.
Can also be done for sets of 10-20 after another
core exercise if quad work is needed.
Arched Back Good Mornings
work to new 3-8 rep max
Good Mornings
work to new 3-8 rep max
Handle Squats
5-8
Deadlifts for speed
5 weeks- Week 1: 15 singles with 65% of 1RM, Week 2:
70% for 15 singles, Week 3: 75% for 12 singles, Week 4 :
80% for 8 singles, Week 5: 85% for 6 singles
Calf-ham glute raise
additonal ham/glute work - requires special bench
Back raises (hyperextensions)
ADD WEGHT!
Deadlifts on boards/boxes
2, 4, or 6" board/box
High Pulls/powercleans
can be used to hit upper back an work on explosiveness
Pin squats
place bar on pin in rack, get under it and rise.
These are an useful to help alleviate a sticking point.
Thanks to Scott Helmer.
Lat Exercises
Pulldowns
bent over rows
db rows
low cable rows
t-bar rows
1 arm t bar rows
blast strap rows
pull-ups
Low Back/Ham Exercises
45 degree back raises-heavy
pullthroughs-heavy
ghr
ultra wide sumos
dimel dls
lunges
1 leg squat
step ups