My Westside Program, any suggestions?

[ThePolishHammer]

Im just finishing the 9 week westside program by dave tate, and I wrote one up on my own. how does this look

Week 1-3
Max Effort Squat Day:
Max Effort set: Good mornings
Glute Ham Raise 6 sets of 8
Reverse Hypers 4 sets of 8 reps

Max effort Bench Day:
Max Effort Set: Dumbell Bench (Im working on raw lifts and feel i need some work on the lower part of the bench, would this work?)
Incline Bench Elbows Out: 4 sets of 8 (I dont use my chest much to bench, im trying to keep proportional because im going to be competing in bodybuilding within the year)
Lying Barbell Extensions: 6 sets of 10
Dumbell Rows: 4 sets of 6

Dynamic Effort Squat Day:
8 sets of 2 reps box squat, 60%, 63%, 66% (weeks 1-3)
Lunges: 4 sets of 8
Leg Raises: 5 sets of 8
Reverse Hypers 3 sets of 10 reps

Dynamic Effort Bench:
8 sets of 3 at 50%
3 sets of 2 reps close grip BP
4 sets of 10 rear delt raises

Weeks 4-6
Max Effort Squat Day:
Low Box Squat Max Effort Set
Partial Deadlift: 6 sets of 5
Hanging Weighted Crunch: 4 sets of 6
Reverse Hypers: 4 sets of 8

Max Effort Bench Day:
Max Effort Push Press/Strict Press (I want to increase my overhead pressing power, strictly for my own purposes, im not competing yet, and i imagine the extra pressing power in my shoulders and tris should carry over to my bench, is this a good idea, any better suggestions?)
Side Raises: 6 sets of 10
Barbell Rows: 4 sets of 8

Dynamic Effort Squat
8 sets of 2 reps at 70%, 60% 63%
One Leg Squat 6 sets of 5
Leg Raises 5 sets of 12
Reverse Hypers 4 sets of 6 reps

Dynamic Effort Bench Day
10 Sets of 3 reps at 50%
4 x 8 reps close grip incline
4 x 10 Dips, arms flared

Week 7-8
Max Effort Deadlift Day:
Deadlift Max Effort Set
Glute Ham Raises: 6 sets of 6
Reverse Hypers 4 sets of 10

Max Effort Bench
Max Effort Flat Bench
7 sets of 10 reps Assited Bench Dips(I put the sets up from 6 to 7 here to try and get myself used to some more volume)
Seated DB Clean 3 sets of 8 reps

Dynamic Effort Squat Day:
8 sets of 2 at 66%, 70%
Stiff Leg Deadlift: 6 sets of 5
Reverse Hypers 4 x 6
Slide outs 5 sets to failure (Usually 60 second TUT)

Dynamic Effort Bench Day:
8 sets of 3 at 50%
work up to 2 sets of 3 JM Press
Seated Overhead Press 4 sets of 8

Thanks for takin the time to look over this. any help would be appreciated

 

[Natural_Teen]

the only thing that i have to comment on is i dont see any core work. You wanna throw in some ghc situps, decline situps, spread eagle situps, preacher pull downs, etc. Not to mention you dont have any active recovery work scheduled. So throw that in every other day or so...it makes huge difference. ill let the pros comment on the rest

 

[endpoint]

My major advice is this: try not to pick your max effort days in advance. Challenge yourself. and suit your weakness as they arise

switch the dumbell presses for something like a wide grip bench press for one maximum set of 6 reps.

switch the push press for an overhead press in the racks (its on the westside vids so it must be good!)

change the standard exercises (bench and dead lifts) for variations like board press and deadlifts from blocks (depends on your weakness)....unless you are testing

 

[skaman607]

these are the same ME lifts that are used on the template right? If so I would consider changing them.