Last minute westside questions on my routine

[Deciever]

Sorry for the long post, just want some last minute input on my Westside routine.

I changed a lot of my ME exercises for squat to good mornings after listening to what grimmer said about having them 70% of the time...

Max Effort Exercises
Week 1- Legs – Box Squats
Bench –Bench w/ Mini Bands
Week 2- Legs – Box Squats
Bench - Bench w/ Mini Bands
Week 3- Legs – Close Stance Good Mornings
Bench – Reverse Band Press
Week 4- Legs – Wide Stance Good Mornings
Bench – Reverse Band Press
Week 5 – Legs – Good Mornings w/ Bands(bottom up)
Bench – Floor Press
Week 6 – Legs – Wide Stance Good Mornings w/ bands
Bench – Floor Press
Week 7 - Legs – Good Mornings(what ever variation i feel like)
Bench - Close Grip Incline
Week 8 - Legs – Good Mornings w/ Bands(bottom up)
Bench - Close Grip Incline
Week 9– Legs – Close Stance Good Mornings w/ bands
Bench - Rack Lockouts
Week 10 - Legs – Good Mornings(what ever variation i feel like)
Bench - Rack Lockouts
Week 11 – Legs – Stiff Legged Deadlifts
Bench - Bench w/ Mini Bands
Week 12 – Legs – Box Squats
Bench - Bench w/ Mini Bands


Dynamic Effort/Speed Exercises
Week 1- Legs – Box Squats w/ mini band
Bench –Bench
Week 2- Legs – Box Squats w/ mini band
Bench - Bench
Week 3- Legs – Box Squats w/ mini band
Bench – Bench
Week 4- Legs – Box Squats w/ Light band,Speed DL
Bench – Bench w/ mini bands
Week 5 – Legs – Box Squats w/ Light band,Speed DL
Bench – Bench w/ mini bands
Week 6 – Legs – Box Squats w/ Light band,Speed DL
Bench – Bench w/ mini bands
Week 7 - Legs – Box Squats w/ Light band
Bench - Bench
Week 8 - Legs – Box Squats w/ Light band
Bench - Bench
Week 9– Legs – Box Squats w/ Light band
Bench - Bench
Week 10 - Legs – Box Squats w/ Light band ,Speed DL
Bench - Bench w/ Mini Bands
Week 11 – Legs – Box Squats w/ Light band,Speed DL
Bench - Bench w/ mini bands
Week 12 – Legs – Box Squats w/ Light band, Speed DL
Bench – Bench w/ mini bands


Assistance Exercises( ME Day & DE Day)
Week 1- Legs – Good Mornings, Reverse Hyper
Bench – Dips (weighted), Light Shoulder,
Work, Bent over rows
Week 2- Legs – Good Mornings. Reverse Hyper
Bench - Dips (weighted), Light Shoulder
Work, Bent over rows
Week 3- Legs – Pull Throughs, Glute Ham Raise
Bench – Band Push Downs, Lat Pull Downs
Week 4- Legs – Pull Throughs, Glute Ham Raise
Bench – Band Push Downs. Light Shoulder Work,
Lat Pull Downs
Week 5 – Legs – Partial Deadlifts, Reverse Hyper
Bench –Incline Skull Crushers
Wide Grip Pull ups
Week 6 – Legs – Partial Deadlifts ,Reverse Hyper
Bench – Incline Skull Crushers
Wide Grip Pull ups
Week 7 - Legs – Pull Throughs ,Reverse Hyper
Bench - Decline Tricep Extensions, Bent Over
Rows
Week 8 - Legs – Pull Throughs, Glute Ham Raise
Bench - Decline Tricep Extensions, Bent Over
Rows
Week 9– Legs – Conv. Deads ,Reverse Hyper
Bench - Elbow Out Extension .Light Shoulder Work,
Lat Pull downs
Week 10 - Legs – Conv. Deads ,Glute Ham Raise
Bench - Elbow Out Extension, Lat Pull Downs
Week 11 – Legs – Good Mornings, Reverse Hyper
Bench - Close Grip , Light Shoulder Work, Wide
Grip Chins
Week 12 – Legs –Good Mornings, Glute Ham Raise
Bench – Close Grip , Light Shoulder Work, Wide
Grip Chins
** On Monday and Friday I will be doing some kind of abdominal exercises**
**Speed Bench- 50% of max**
**Speed Squat -47% 51% , 53% and if you feel good than a 57%**
** Every other week throw in some type of calf work on either ME or DE squat**

 

[ZZuluZ]

Good mornings as assistance?

-Zulu

 

[Deciever]

first 2 weeks are going to probably be used , to get used to the form, and slowly increase the weights so im "prepared " for the ME good mornings...

dont know why i have em the last 2 weeks, just needed to fill a spot while re doing my program, and threw in good mornings, it couldnt hurt

 

[Prometheus]

Deceiver - you've put a lot of thought into the routine - it looks great to me.

only thing I would change would be to take out the dips -- the extreme angles/stresses they produce don't seem justified to me compared to their benefits. I'd throw in some JM's instead, or some front raises if you want to hit the delts. Also maybe throw in some grip/forearm work along with the calves or abs.

JMHO

 

[Deciever]

alright, thanks for the suggestions.. i really should throw in some grip work... when im done with my cycle, i dont want to miss my new deadlift max cause of a loose grip.

 

[Deciever]

oh yeah and yesterday was my first day of westside.. kinda weird.. did bench w/ mini's for ME.. only got 160 for a tripple cause of the band tension and 170 for a single ,.. made lockout so hard!
i did the weighted dips, got 6 reps with a 10, 25 ,35 and then a 45, between my legs, i was happy about that..
bent over rows went pretty good,

westside is actually a pretty fun routine.. cant wait for box squats today ( i love em!)

and prometheus, for grip, what should i do? barbell static holds, one arm barbell static holds... i know the IRBD, turned a 110 lb dumbell into a 200lb dumbell with some bands and plates attached and did a static dumbell hold.

Also, i completely forgot about the JM presses...thanks

 

[ZZuluZ]

Deciever, empty your mail box so I can PM you

-Zulu

 

[Prometheus]

I like barbell static holds and wrist curls (standing, behind back palms away). I do the holds 2 handed.

 

[Deciever]

zulu i just emptied it, so go ahead and PM me

 

[Exodus]

Good mornings as assistance?

-Zulu

i do them this way.... i have a weak lower back........ so am trying to over load it.

i do them at the end of my routine..........

we have a platform in the gym..........i hang my feet of the ends and with my legs spread wide......... i do good mornings

with pretty good weight too........ i can do 275lbs for 3 sets of 6reps.

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