Powerlifting/strength program

[Alexander346]

Monday (A) Lower (Max-effort)
Squat 1x3-5 90%
Deadlift 1x3-5 90%
Hamstring curl 3x10-15

Wednesday (B) Upper (Max-effort)
Bench 1x3-5 90%
Row 3x8
Ohp 3x5
Pull ups 3x8
Tricep extension 3x10
Bicep curl 3x10
Tricep Pushdown 2x20

Friday (C) Lower (Dynamic-effort)
Squat 3x10
Rack Pull 3x8
Hamstring curl 3x10-15

Saturday (D) Upper (Dynamic-effort)
Bench (with bands) 3x8 50% or Bench 9x3 (without bands) 75-85%
Weighted Pull ups 3x6
Ohp 3x8
Row 3x8
Tricep extension 3x10
Bicep curl 3x10
Tricep Pushdown 2x20


The max effort days include 1-2 max effort lifts and the other are accessory exercises.
This is westside type program. My bench is 165 lbs, Deadlift 240 lbs and squat 200 lbs for 4 reps (haven't tested my 1rm). Weight is 127 lbs and age 14

[FaIIen]

This is westside type program. My bench is 165 lbs, Deadlift 240 lbs and squat 200 lbs for 4 reps (haven't tested my 1rm). Weight is 127 lbs and age 14

Except that it isn't, they never use competition lifts for ME days - that's the whole point.

You don't need to complicate things, just keep eating and lifting with a linear progression program. Greyskulls is a good one.

[sooby]

honestly not too familiar with Westside programming but Dynamic effort doesn't usually go above 75%, the objective here is speed so it is usually anywhere from 45-65% 1RM. Also do you plan on cycling your lifts?

[zGwild]

Monday (A) Lower (Max-effort)
Squat 1x3-5 90%
Deadlift 1x3-5 90%
Hamstring curl 3x10-15

Wednesday (B) Upper (Max-effort)
Bench 1x3-5 90%
Row 3x8
Ohp 3x5
Pull ups 3x8
Tricep extension 3x10
Bicep curl 3x10
Tricep Pushdown 2x20

Friday (C) Lower (Dynamic-effort)
Squat 3x10
Rack Pull 3x8
Hamstring curl 3x10-15

Saturday (D) Upper (Dynamic-effort)
Bench (with bands) 3x8 50% or Bench 9x3 (without bands) 75-85%
Weighted Pull ups 3x6
Ohp 3x8
Row 3x8
Tricep extension 3x10
Bicep curl 3x10
Tricep Pushdown 2x20


The max effort days include 1-2 max effort lifts and the other are accessory exercises.
This is westside type program. My bench is 165 lbs, Deadlift 240 lbs and squat 200 lbs for 4 reps (haven't tested my 1rm). Weight is 127 lbs and age 14

What you are trying to set up is conjugate, don`t call it Westside.

You would be better off with a simpler program until you get some more experience. Conjugate works better if you know what your weaknesses are and what lifts help address them.

If you are dead set on training conjugate, then give these a thorough read

https://www.elitefts.com/education/n...ethod-lessons/

https://www.elitefts.com/education/a...w-powerlifter/

[cornman99]

There should be no percentages on max effort days....you're working up to a 1-5rm in a lift.


Just follow a proper novice routine before doing conjugate, or alternatively look at westside for skinny bastards.

[TheGymJim]

My bench is 165 lbs, Deadlift 240 lbs and squat 200 lbs for 4 reps (haven't tested my 1rm). Weight is 127 lbs and age 14

Running conjugate with these numbers, at your age, level of experience and bodyweight, is going to seriously slow down your progress. It's totally unnecessary.

Is the only reason you wanna run conjugate because it seems like a cool and fun way to train? What program have you been on up to now? Why do you wish to change?

Also GJ on those numbers at your age and bodyweight dude. But you really do not need to run conjugate.

[Alexander346]

I will probably start texas method, but I would like to do it 4 times a week and it's hard to think which would be the best way to program it. I am thinking about this:
Monday: Intensity Bench; Volume Press
Wednesday: Intensity Squat; Volume Pulls
Friday: Intensity Press; Volume Bench
Saturday: Intensity Pulls; Volume Squat

Would that be good? And I have read a lot about bodybuilding and stuff like that when i started training and everytime when i try to program/modify a training program I always but too much accessory or atleast everyone has said that to me on this forum and some other forums, for example: i would but these for upperbody workout 2 exercises for back 3 sets each,(pull ups and rows, width and thickness), biceps 1 exercise 3 sets, triceps 1 exercise 3 sets, shoulders 2 exercises(ohp and face pulls), ohp is not an accessory, but i still put that in there. I need to find program like texas method 4x a week with some accessory in there so i don't need to do that myself and screw the program up.

[TheGymJim]

What program have you been on up to now? Why do you wish to change?

Answer this part first, OP.

[Alexander346]

Answer this part first, OP.

I've used ss for some time, im not sure how long but max probably 2 months, but I sometimes threw 4th day for some accessory and stuff like that and then I switched to upper lower program and used that. Before those I just did upper lower and something like that and did what i wanted and not as written, but i never skipped bench or deadlift ohp or any of those expect i have changed the reps, because for example when i am low energy i just can't do heavy 5's on the squats. And I've been program hoppin too so I haven't been to a program just as written for a long time. But ss is hard af because i have to squat 3x a week heavy and i just can't add weight every session on it and on the other lifts such as bench and deadlift.

[zGwild]

I've used ss for some time, im not sure how long but max probably 2 months, but I sometimes threw 4th day for some accessory and stuff like that and then I switched to upper lower program and used that. Before those I just did upper lower and something like that and did what i wanted and not as written, but i never skipped bench or deadlift ohp or any of those expect i have changed the reps, because for example when i am low energy i just can't do heavy 5's on the squats. And I've been program hoppin too so I haven't been to a program just as written for a long time. But ss is hard af because i have to squat 3x a week heavy and i just can't add weight every session on it and on the other lifts such as bench and deadlift.

5/3/1 is good for people that like to hop around. As long as you follow the principles there are tons of ways to set it up and still make progress.

This is another option. https://forum.bodybuilding.com/showt...hp?t=174476351 I have never used it myself but it seems to have a pretty good following.

You need to find something that looks good and doable and stick to it for 6 month minimum.

[DCSpartan]

If you think you can do 5 set of 3 reps of your 90% 1RM you dont know how to program.

Based on your lifts, why not do 5x5? Would lead tomore optimal gains quicker.

And thinking dynamic effort is 80-85% of the bar (plus bands?) is insane. Those lifts are going to be slow grinders, which defeats the whole point.

You dont need a lifting routine designed for guys who have lifted 12-15 years in you first few months of training.

[Alexander346]

If you think you can do 5 set of 3 reps of your 90% 1RM you dont know how to program.

Based on your lifts, why not do 5x5? Would lead tomore optimal gains quicker.

And thinking dynamic effort is 80-85% of the bar (plus bands?) is insane. Those lifts are going to be slow grinders, which defeats the whole point.

You dont need a lifting routine designed for guys who have lifted 12-15 years in you first few months of training.

I would do a 5x5 but I can't add weight to the bar every session anymore. I used to add weight every session but can't do it now, lets say i do 200lbs for 5 reps, next session i will add weight and do 205lbs but i will only get 3-4 reps. Does that explain anything? Basically that is why I don't want to do a novice 5x5 and the workouts are really taxing since you're doing heavy squats 3x a week and so on. And I rather train 4x a week than 3x a week. I can add weight once a week to my bench, squat and deadlift sometimes i can't add any weight on the bar until 2-3 weeks. Lately I haven't been adding much weight to the 3 lifts because its just getting really hard and then i can't perform the 5 reps and can only do 3-4 reps. My bench, squat and deadlift have increased only 10 pounds in the last 4-5 weeks, thats why im looking for a good program 4x a week but not ss 5x5 for example.

[Partyrocking]

I'd take a look at The Rippler (GZCL) or Brian Alrushe's Powerbuilding Routine (watch the video, it explains everything). Both programs are 4 days a week and have progressions that should be manageable for you.

[DCSpartan]

I would do a 5x5 but I can't add weight to the bar every session anymore

There are plenty of 5x5 programs that are periodic not linear. Check them out.

[cornman99]

I will probably start texas method, but I would like to do it 4 times a week and it's hard to think which would be the best way to program it. I am thinking about this:
Monday: Intensity Bench; Volume Press
Wednesday: Intensity Squat; Volume Pulls
Friday: Intensity Press; Volume Bench
Saturday: Intensity Pulls; Volume Squat

Would that be good? And I have read a lot about bodybuilding and stuff like that when i started training and everytime when i try to program/modify a training program I always but too much accessory or atleast everyone has said that to me on this forum and some other forums, for example: i would but these for upperbody workout 2 exercises for back 3 sets each,(pull ups and rows, width and thickness), biceps 1 exercise 3 sets, triceps 1 exercise 3 sets, shoulders 2 exercises(ohp and face pulls), ohp is not an accessory, but i still put that in there. I need to find program like texas method 4x a week with some accessory in there so i don't need to do that myself and screw the program up.

https://www.barbellmedicine.com/12-w...-texas-method/

I also second the recommendation for GZCLP, it has the best progression scheme IMO for novices.....and I would still consider you a novice even if you can't add weight to the bar every session since you are 127 lbs and 14 years old, and aren't even close to the end of puberty.

[TheGymJim]

Brian Alrushe's Powerbuilding Routine

Yeah I did this. It's very tough. There's a lot of volume. Only suitable for when you're bulking IMO. I tried it when cutting and it burnt me out pretty fast.