Started a new "modified" westside program

[growin']

I was giving lactate style training a go, but I hated it. Very inconvenient, and the light weights were annoying. I have always wanted to try Westside, but for some reason or another I had been putting it off. I am incorporating 2 max days and 2 dynamic days each week like louis does, but, I am using lower volume on the assistance exercises with most exercises getting only 1-3 sets. I will, however, add sets to assistance work over the 3 week mini cycles.

I am also trying to maintain whole body symmetry/aesthetic quality by keeping some bicep/calf etc work. I have only done two workouts so far, and am pleased. I plan on rotating max exercises every week, and assistance work every 3 weeks. There is a slight favortism given to upper body.

Rest on the (8x3) sets is 45-60 seconds
Rest on assistance is 60 seconds
Rest when maxing is 180+ seconds.

Here is what this first week looks like:

Monday (13+ sets)
MAX DEAD
Bent Stiff DL (1x6-8)
Single Leg Squat (2 MAX)
Shrug (2x10-12)
Hyper Extension (2x15-20)
Stand Calf (2x10-12)
Hang Leg (2x10-12)
Swiss Crunch w twist (2x10-12)

Tuesday (15+ sets)
MAX INCLINE PRESS
T Bar Row (2x6-8)
Wide Pulldown (2x10-12)
Rear Lateral (1x10-12)
Lying Across Chest Tri Ext (2x6-8)
Pressdown (2x10-12)
Hammer Curl (2x6-8)
Zottman Curl (2x10-12)
Wrist Rollers (2 MAX)

Thursday (21 sets)
SPEED SQUAT (8x3)
Bent Stiff DL (1x6-8)
Single Leg Squat (2 MAX)
Shrug (2x10-12)
Hyper Extension (2x15-20)
Stand Calf (2x10-12)
Hang Leg (2x10-12)
Swiss Crunch w twist (2x10-12)

Friday (23 sets)
SPEED BENCH (8x3)
T Bar Row (2x6-8)
Wide Pulldown (2x10-12)
Rear Lateral (1x10-12)
Lying Across Chest Tri Ext (2x6-8)
Pressdown (2x10-12)
Hammer Curl (2x6-8)
Zottman Curl (2x10-12)
Wrist Rollers (2 MAX)

 

[endpoint]

what are you trying to achieve?

personally i would say too many different exercises.....but if it works it works.

and remember......westside only does it if it builds strength....and they have lifters too back it up...they have proved thier methods

 

[the nature boy]

what;s a zottman curl? does it mean you're curling a guy named zottman?

 

[growin']

Well right now, I am on a diet Trying to lean up for the summer. What can I say, there is still a bit of adonis syndrome in growin'. HEHE. My current goals are to try and maintain lean mass, while lowering bodyfat, and even increasing strength. I think that the multiple exercises allows me to avoid fatigue a little better. I do see your point, and after 3 weeks of these assistance exercises, I may opt for fewer exercises with more sets per exercise. Never know until you try I guess.

Overall, my goal is to become bigger and stronger. I want to be a big guy, but I'd rather be stronger than I look, than look stronger than I am. I am currently ~222lbs at 13% BF. Despite my lust for strength, and am hoping to develop all the muscles, not just those that will allow me to lift maximal weights ie: hips and glutes. I want big calves, quads, biceps you get the point. I am a mix of a BB, a PL, and a Strongman. I love all that stuff, so I could never really "completely" abandon one for the sake of the other.

Nature Boy:

Zottman curls are a favorite of Charles Poliquins, and have become one of my favorite bicep exercises as well. They are dumbell curls that work both bi-heads, the brachialis, and the forearms real well. here's what you do:
1. Begin the DB curl with palms up, arms inline with body.
2. As you reach 3/4 of the way up, rotate your hand so your palms face down as you reach the top.
3. Lower the weights with palms facing down
4. At the bottom, resume the supine hand position and do the next rep.

Basically you do a normal curl on the way up, and do a reverse curl on the way down.