My new westside program? opinions?

[SlavikHavik]

My goal is to increase the weak area in my bench about 4 inches off of my chest. and increase my squat and deadlift overall. I can not yet preform GHR's on the floor, and we have no bench, but i plan to work on these on the floor

Notes: All weights on Reverse hypers will start off with higher reps, and work their way down each following workout, while increasing weight. For four workouts, then repeated

DE squat day follows the typical 60, 63, 66, 70% pattern Plus chains


Week 1
ME Bench Day
Max Set: 2 Board Press
Lying Tricep Extensions: 8 sets of 10
Plate Raises: 4 sets of 10
Prehab: One Arm Press 3 sets of 15

ME Squat Day
Max Set: Good Mornings
Glute Ham Raise on floor: 3 sets of 10 First five assited with floor push last five negative
Reverse Hyper: 3 sets of 10
Pull Down Abs: 5 sets of 15
Leg Raises: 5 sets of 15

DE Bench Day
Speed Set: 10 sets of 3 for bench
High Intensity: three sets of 6 reps – Close Grip Press dumbbell tricep extensions
Dumbell Rows 4 sets of 10
Bentover dumbbell laterals 4 sets of 10
Prehab: One arm press: 3 sets of 15

DE Squat Day
Speed set: 10 sets of 2 reps plus chains
No supplemental movement – to give time to heal from intense training on GHR’s on ME squat day
Leg Raises 5 sets of 15
Reverse Hypers: 3 sets of 8

Week 2 repeated as directed, considering notes from top

 

[argent]

In general it looks decent to me. I would do some things slightly different for me, but that is why I like WS, b/c you can customize it to yourself and your needs.