My slightly modified WS lifting routine (how does it sound?)

[t3c]

Ok here it is:

Mon
1 RM Flat Bench
Close grip bench 10x 8x 6x
Dips 5x 5x 5x
Bent over rows 10x 8x 6x
Raises 10x 8x
Bicep Curls (shouldn't be here but I need to work on biceps)

Wed
1 RM DB Squats
Leg Extention 10x 8x 6x
Leg Curls 10x 8x 6x
Light Deadlift 15x
Pullups 6x 6x 6x
Ab work
Calves

Friday
60% of 1RM Bench 3x 3x 3x 3x 3x 3x 3x
Close grip bench 10x 8x 6x
Dips 5x 5x 5x
Bent over rows 10x 8x 6x
Raises 10x 8x
Bicep Curls (shouldn't be here but I need to work on biceps)

Sunday
60% of 1RM DB Squats
1 RM DB Squats
Leg Extention 10x 8x 6x
Leg Curls 10x 8x 6x
Light Deadlift 15x
Pullups 6x 6x 6x
Ab work
Calves



Thats it, should I add anything?

 

[ZZuluZ]

Not bad.

Don't do leg extensions and leg curls. They are worthless.

Skip the light DL's on ME squat.

Do some Stiff Legged Deadlifts or Glute Ham raises.

-Zulu

 

[1-dawg]

Not trying to be a dick(although it comes pretty natural to me), but that is not even close to a wsb workout. DB squats?? are those dumbell squats?? Where's the staple of their squat and dl training -- box squats? Bent rows would be better suited for your sq/dl days. And dl's for high reps suck for powerlifting. There is no rotation of your max effort exericises, and you cannot go to a complete max on your flat bench everyweek. Where are the good am's?? And another thing, leg extensions and leg curls are a waste of time. If you feel you need more quad work(you probably don't) try db lunges, and sled dragging. A better choice for hammies would be glute ham raises btu you prob don;t have one, so sldl's would work. Sorry, but I basically just ripped your whole program. If you need soem help pm me and I'll give you some more help.

 

[ZZuluZ]

" Not trying to be a dick"

Try harder.

"squats? Bent rows would be better suited for your sq/dl days."

Wrong. The lats are more important in the BP. Read any article on WS training.

"And dl's for high reps suck for powerlifting."

He's a beginner to WS, they will help with form.

"There is no rotation of your max effort exericises,"

HE made no reference to whether or not he was going to rotate exercises. He probably will (well, in any case, he SHOULD--I agree).


-Zulu

 

[t3c]

BTW, zulu has been helping me out a lot, many thanks to him!


I am new to all of this...

Stiff legged deadlifts mean I would just be lifting with my back right?

 

[ZZuluZ]

Your legs are almost locked in a SLDL. They involve mainly your hamstrings and glutes, and your lowerback to a lesser extent than deadlifts. But yeah, it seems like you're lifting only with your back.

BTW, don't take anyone's advice as truth. Do your own research. Read everything you can get your hands on....that is my advice to you.

-Zulu

 

[powerlifterjay]

Its trial and error. Just do your research and ask questions and you will get it sooner then you think. West side is complicated to a person new to the whole thing. But once you grasp the concept of why, then its gravy.

If you really wanna learn pm 1dawg cause he has been doing westside for awhile and is friends with Bob youngs so he gets special info! Ask him a few questions it will be worth it to you.

 

[t3c]

Thanks for all of the help you guys are great

 

[bigokie]

1 thing to add

You really don't want to fall into a set routine for your workouts. You want to hunt around and find exercises that seem to help you out.

As far as db squats go. You could use them as a max squat but you definitely need to do box squats for dyn squat.

I'm hoping your planning to change the max bench every couple weeks? You should, you can't keep maxing out for too long, even if you are a beginner.

Drop leg extensions and leg curls, use back raises, ghr or preferably rev. hypers.

I would suggest dropping the light deadlifts reps. If I were you I would do 6 or so reps at 60-70% after dyn squat.

Hope this helps

 

[1-dawg]

zulu dude,

The reason I say bent rows are better for you sq/dl days is that your lower back takes a good pounding if you are using some weight. I agree 100 percent that all lat exercises are better off on your bench days. ACtually you can train your lats on all 4 main workouts. I have a very thorough understanding of the system and have had pretty good success with myself and my partners.

Reps do suck for dl'ing. You start to get tired wyhen you do more reps, which means your form will suffer. he would be better doing 15 singles with low weight and very short rest periods. He needs to learn how to singles effectively for the dl, not reps.