Giving 100% of westside another chance, workout idea?????

[Cubanito17]

Now guys I'm gonna post my westside workout. The reason for abs every workout day is b/c it's a weak point. I also know my lower back is a weak point, well at least a muscle I have to finish rebuilding. The DE bench I'm using 45% b/c I heard westside was using that low and I'm not that fast in benching so I have to use a weight where I can do under 3 seconds I wanna try and increase bar speed like this. My new Maxes I'm working with are 300 bench, 350 squat, 425 dead. Upset for the bench max there ALL old maxes back from March I know I havn't gotten any weaker but lately I'm not sure I've gotten stronger so I'm gonna stick with these until I ge a new max FOR GOOD.

Week 1&2
Mon DE bench 8X3 45%
DB elbow out ext 5X8(instead of doing 2 tri excercises)
Seated rows 5X6
Front raises 3X15
Ab pulldowns

Tue ME SQ/DL
GM's to single
Barbell lunges 3X8
Leg ext. 3X8
Calf raises 3X8
Weighted sit ups

Thur ME BENCH
4-board press to single
Tate press 3X8
Bent over rows 5X6
Leg raises

Fri DE SQ/DL
DE Squat 8X2 60,63%
Leg curls 3X8
Hyper ext 4X8
Barbell shrugs 3X7( I love my traps)
Crunches

Week 3&4
Mon DE Bench 8X3 45%
DB skullcrushers 5X8
DB rows 5X6
Side/rear delt raises 3X15
Ab pulldowns

Tue ME SQ/DL
Stiff legged deads to single
DB Lunges 3X8
Front squats
Standing calf raises 3X8
weighted sit ups

Thur ME Bench
close grip to single
5 board press 4X4(heavy to work on lockouts)
Lat pulldowns 5X6
Leg raises

Fri DE SQ/DL
DE Squat 8X2 66,70%
Pause squats 3X6(needed something else b/c I have lack of equipment)
DB Shrugs 3X7
Crunches

Please critque I don't have that much equipment to work with in my school gym. EVERYONE IN THEIR BENCHES LIKE A BB and believes that STRONG QUADS will give them a better squat. WHAT THE FUCK!!!!!!

 

[Screwball]

Elbows-out dumbbell extensions & Tate Presses are the same movement.

 

[benchmonster]

Looks pretty good. Go 45 to 50 percent of your raw max, on speed bench, and move it fast as possible. 3 reps in under 3 seconds is what you are looking for.

I like your program. Best one you have ever posted.

And let those guys bench with their elbows high. While they are blowing pecs and tearing up rotators trying to bench upper 200's you will be steadily progressing up into the 300's and maybe beyond.

B.

 

[latinus_spicticus]

Looks good except for the leg extensions. If I were you, I would replace them with pull-throughs, which are an excellent movement to bring up the glutes, hams and low back.

 

[Cubanito17]

screwball no they aren't DB elbow outs is when your on an incline position and you have two DB's keeping the bottom touching at all times. Tate press from what I think they are is when you put two DB's together on a flat bench and press them up like a close grip bench BUT with DB's

bench thanks if I find myself doing it pretty fast i'll increase the weight some. I know I just wish I could change my lil brothers idea but he thinks that's THE STRONGEST WAY to bench and he already has a messed up rotator he did it inclining. hey if u like the program feel free to print it out for a cycle of westside.

Lat DUDE you don't know how much I wish I could stil do pullthroughs they took out my low pulley machine in our weight room at school b/c of some fags that would go in there pose in the mirror and do BICEPS ALL DAY everyday.

 

[primobone]

looks good, except for the leg curls and extensions. Replace them with glute ham raises. and yes i know u dont have a glute ham bench, but do them off the floor with someone holding your feet. Push a little at the bottom to come up if you need to. I have been doing them off the floor since feb and my ham size and strength has gone wayy up. Soon I will getting a glute ham bench though. Good luck man!

 

[Cubanito17]

primo since you already know my situation then how can I do them off the floor i'm not sure I understand???

I tried one time putting like 250lbs on the leg curl machine and doing a glute/ham raise off of that but it didn't work I just hurt my knee too much, although i did feel it.

 

[endpoint]

i think i will be killing two birds with one stone if this works:

http://asp.elitefts.com/qa/default.asp?qid=4741&tid=

If it doesnt work.....welll then a tate press and elbow out dumbell extensions are the same thing, and no leg extensions

the exercise you described is a incline dumbell press

http://asp.elitefts.com/qa/default.asp?qid=4162&tid=51

 

[endpoint]

i forgot to say.....scroll down a bit

 

[Screwball]

The Tate Press and the elbows-out dumbbell extensions are the same movement. It doesn't matter if you perform them in a decline, flat or incline position.

Your description of a Tate Press is simply a close-grip bench press using dumbbells. I think you would be better off just performing close-grip barbell presses (more weight). Just trying to help you out and make sure that your new program maximizes your training. Good luck, Cubanito!