My Westside powerlifting routine what do you think?

[graeme87]

This is a question for ironfreak or any of you other guys who know about Westside, after reading ironfreak’s posts on Westside training (thanks a lot by the way very helpful) and doing some research I have put this routine together I just want to make sure I have done it properly. What do you guys think?

Sunday – Dynamic Effort Bench

Dynamic Bench Press (9 sets of 3 50-60% of max)
(board press 3 sets 3-6 reps as heavy as possible)
(Military press 3-6 reps for 4 or 5 sets as heavy as possible)
(a row exercise like chest supported or bent over rows for 3 or 4 sets of 6-10 reps as heavy as possible)

Monday – Max Effort Squat/DL

Max Effort Exercise (4 sets of 5, 4 sets of 3 reps, and then 5 singles work up to 90% of max)
(Leg curlsof 8-12 reps not to failure low intensity)
(Leg extensions 4 sets of 8-12 reps not to failure low intensity)

Wednesday – Max Effort Bench Press

Max Effort Exercise (4 sets of 5, 4 sets of 3 reps, and then 5 singles work up to 90%of max) (3 sets of extensions or cable pushdowns 8-12 reps not to failure low intensity)
(3 sets of lateral raises 10 reps not to failure low intensity)
(3 sets of single arm rows 10 reps not to failure low intensity)

Friday – Dynamic Squat/DL

Dynamic Squat (9 sets of 3 at 50-60% of max)
(leg press 5 sets of 6-12 reps as heavy as possible)
(calf raise 4 sets 6-12 reps as heavy as possible)

I would also like to work in some bicep curls and shrugs into this routine, what day would be best to do this?

[graeme87]

bump for replies

[ironfreak83]

it looks pretty good to me. you can always adjust certain things once you actually get into the routine and figure out how your body reacts to it and certain exercises. im gonna start doing shoulders on my dynamic bench day, and doing heavy upper back on my max effort bench day, at least for a few weeks to see how that works. tonight on my max effort bench(i switched it to thursdays) i did the bench workout then i hit bent over rows supersetted with dips cause i was running out of time, and then i did heavy barbell shrugs at the end.

i also forgot to add that you wanna run the dynamic stuff with the bands in 3 week cycles, then take a week off of them, due to it being hard on your joints(mainly elbows for me). when i dont do the band stuff i just skip the speed work for that week and do the routine as normal just skipping the speed squats and speed bench.

oh and right now im on cycle and actually am a bit over trained, so if you feel like you might be hittin it to hard, make sure you give yourself some rest. afterall its hard to get stronger when you're over trained. oh and most say that if you miss a training day due to the gym being closed or you just miss cause you're tired or something comes up, you shouldnt make up that training day. most people just skip it cause sometimes your body needs the rest anyways. keep me updated on how all this goes and if you have any more questions. im still kinda adjusting the routine to my own needs as well so we can compare some of the stuff we figure out.

[ironfreak83]

one more thing..... i had to move all my heavy leg work to my max effort day cause last week my legs were not yet recovered from dynamic day by the time i squatted on monday. so i do my speed squats and light leg work(light weight, lots of reps) on friday, and then i do my max effort and all my heavy stuff on mondays.