how to slightly modify Westside?

[teen1216]

Next week will be my first week with the opportunity to do Westside without a ton of other distractions, and I'm going to make the workouts similar to the ones found in the Westside Basics article by Dave Tate, i.e. 4-5 exercises a workout etc. My question is, if I do that, when do I do back work? Also, I know this isn't necessary, but when do yall think I should include the bicep work I want to do and maybe a little chest work?

 

[p03t1c]

u can do some xtra stuff the day after the main workouts if you feel it's needed.

 

[IrishPower]

they do back work up to 4 times a week. they consider it a mainstay to a strong bench.


i usually strive to hit 1 exercise for lats at least 3 times per week.

Speed Bench: Chest Supported Rows ~60 reps
ME Low Back: Heavy Low Rows or Heavy Pulldows ~30 - 60 reps
ME Bench: or an optional day: i'll do shrugs or something similar.

I think the key is NOT to throw in 100s of reps in a single workout.

 

[teen1216]

I'm not quite sure how much back work I should include because on my squat days, after the ME or DE movement I'll be doing some olympic hybrids. Perhaps just some the day after say the ME workout or the day after both the ME and DE workout?

 

[IrishPower]

my rule of thumb is not to do so much upper back that you feel it in your lower back.

that is why on my speed days, i something that is not too taxing on the lower back like chest-supported rows or LIGHT pulldowns.

I save the heavy shit for a day when I am already working my low back anyway. Heavy ROWS and PULLDOWS thrash my back so i only do these once a week.

i am not sure about hybid programs. i am still trying to get westside to work for just powerlifting

 

[CytoMel]

I'm not quite sure how much back work I should include because on my squat days, after the ME or DE movement I'll be doing some olympic hybrids. Perhaps just some the day after say the ME workout or the day after both the ME and DE workout?

The back shuld be traned for size. Back work is best done by itself in an extra workout. Of course you can do 3 sets at the end of DE and ME bench but you will need more sets overall a week.

One full back workout a week with 12-15 sets in addition to the 3 at the end of each ME, DE should work well. As long as you do at least 20 good sets a week of back-it will work.

My favorite back exercise now is face backwards on an inclie bench and do rows with dumbells. Your face will be facing the bench. It isolates the lats like nothing else. Other forms of chest supported rows like this are excellent.

 

[SuperShredder]

cytomel - if i do my normal 3-4 sets of back work on ME and DE day when am i supposed to do my other sets? on one of my leg days?