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Deciever
New member
Okay, my friends been lifting for a while... bodybuilding... but now he wants to give PLing a try. So pretty much im thinking of putting him on a basic westside routine, where he can just find out his weaknesses and than cater to them when he finds them.
Or How does this look:
Day 1. Speed Bench
Use around 45-50% of your max, and perform 8 sets of 3 as fast as you can while keeping the bar controlled. After that take a heavy single, around 70% of your max, to test your speed.
1-2 Assistance Exercise for triceps
1 Assistance Exercise for Back
1 Assistance Exercise for Shoulders
1 Assistance Exercise for biceps if you want
Day 2- ME squat/ DL day
One max effort exercise(squat, deadlift, good morning, pin pulls...etc)
1 Assistance exercise for Hips
1 Assistance exercise for back
1 Assistance exercise for Hams( you can do something for quads if you want too)
2 Assistance exercises for Abs
Day 3- GPP
ok do it like this:
Day 4-ME Bench
One max effort exercise(Board presses, bench Press, pin press, Incline, decline, high rep dumbells...etc possibilities are endless)
1-2 Assistance Exercise for triceps
1 Assistance Exercise for Back
1 Assistance Exercise for Shoulders
1 Assistance Exercise for biceps if you want
Day 5- Speed Squat
Use around 45-50% of your max, and perform 10 sets of 2 as fast as you can while keeping the bar controlled. After that take a heavy single, around 70% of your max, to test your speed.
1 Assistance exercise for Hips
1 Assistance exercise for back
1 Assistance exercise for Hams( you can do something for quads if you want too)
2 Assistance exercises for Abs
Day 6- GPP
Day 7- Rest
i was thinking that that would get him accustome to powerlifting, and then after he developed the basics, he could cater to his needs more specifically. Does that look good?
Or How does this look:
Day 1. Speed Bench
Use around 45-50% of your max, and perform 8 sets of 3 as fast as you can while keeping the bar controlled. After that take a heavy single, around 70% of your max, to test your speed.
1-2 Assistance Exercise for triceps
1 Assistance Exercise for Back
1 Assistance Exercise for Shoulders
1 Assistance Exercise for biceps if you want
Day 2- ME squat/ DL day
One max effort exercise(squat, deadlift, good morning, pin pulls...etc)
1 Assistance exercise for Hips
1 Assistance exercise for back
1 Assistance exercise for Hams( you can do something for quads if you want too)
2 Assistance exercises for Abs
Day 3- GPP
ok do it like this:
Day 4-ME Bench
One max effort exercise(Board presses, bench Press, pin press, Incline, decline, high rep dumbells...etc possibilities are endless)
1-2 Assistance Exercise for triceps
1 Assistance Exercise for Back
1 Assistance Exercise for Shoulders
1 Assistance Exercise for biceps if you want
Day 5- Speed Squat
Use around 45-50% of your max, and perform 10 sets of 2 as fast as you can while keeping the bar controlled. After that take a heavy single, around 70% of your max, to test your speed.
1 Assistance exercise for Hips
1 Assistance exercise for back
1 Assistance exercise for Hams( you can do something for quads if you want too)
2 Assistance exercises for Abs
Day 6- GPP
Day 7- Rest
i was thinking that that would get him accustome to powerlifting, and then after he developed the basics, he could cater to his needs more specifically. Does that look good?
