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I never did the Texas Method, but some people like it, so I suggested it. Personally there isn't enough volume for me.
So I take it you are doing Westside with some Cube Methodology thrown in? So, maybe I am getting too technical, (I am supposing they have prescribed certain days for a reason) but I would like to have the weekend off instead.Here is the recommended template:Sun-DE BenchMon-ME Squat/DLTues-OffWed-ME BenchThurs-OffFri-DE Squat/DLSat-OffIf you switch DE Bench to Monday you get this (Keeping rest days static):Sun-OffMon-DE BenchTues-ME Squat/DLWed-OffThurs-ME BenchFri-OffSat-DE Squat/DLWith the above option you still have to work out on Saturday, so could this be done (or is there a problem with frequency and or rest here):Sun-OffMon-DE BenchTues-ME Squat/DLWed-OffThurs-ME BenchFri-DE Squat/DLSat-OffThanks,Z.
That's fine.
Thanks, I guess was overcomplicating things as usual.Another question:Are box squats required or can you do normal back squats? I squat more like an Olympic Lifter as it feels more natural to me and if I am not going ATG it feels weird with my more narrow stance. I am also not the biggest box squat fan, but if it is highly recomended then so be it.
I do not box squat, so no, it isn't required.
What set and rep scheme do you use for Accesory work for the lats and delts on DE and ME Bench Day?Do you follow the same scheme as the triceps?Example:High Volume: 6-8 sets x 8-12repsHigh Intensity:2-4sets x 2-8repsJust curious as it isn't specified in Wendler's or Tate's write-up.Thanks.
I do not box squat, so no, it isn't required.
What set and rep scheme do you use for Accesory work for the lats and delts on DE and ME Bench Day?Do you follow the same scheme as the triceps?Example:High Volume: 6-8 sets x 8-12repsHigh Intensity:2-4sets x 2-8repsJust curious as it isn't specified in Wendler's or Tate's write-up.Thanks.
Doesn't really matter, just make sure you are getting in some good work. Personally, I focus on the main work and I adjust the amount of assistance I do based ion how I feel for the day. I would make sure to do a couple good sets of tris and lats. Delts, biceps, and chest really aren't very important (for powerlifting). You could get away with just doing a set of each.
I do not box squat, so no, it isn't required.
What set and rep scheme do you use for Accesory work for the lats and delts on DE and ME Bench Day?Do you follow the same scheme as the triceps?Example:High Volume: 6-8 sets x 8-12repsHigh Intensity:2-4sets x 2-8repsJust curious as it isn't specified in Wendler's or Tate's write-up.Thanks.
Doesn't really matter, just make sure you are getting in some good work. Personally, I focus on the main work and I adjust the amount of assistance I do based ion how I feel for the day. I would make sure to do a couple good sets of tris and lats. Delts, biceps, and chest really aren't very important (for powerlifting). You could get away with just doing a set of each.
So, here is my take on Westside:Monday - DE Bench Press• Bench Press - 8 x 3 (55% 1RM) 60sec rest periods • Tricep Work (High Intensity) - 2 to 4 x 2 to 8• Shoulders (High Intensity) - 2 to 4 x 5 to 8• Pull-Ups or Pull-Downs 6 to 8 x 8 to 12 • Pre-Hab/Stretches for Upper Body 4 x 12 to 15Tuesday - ME Squat or Dead Lift• Squat or Dead Lift Variation - Work up to 1 or 3RM 3-5min. rest periods - 3 x @90% or above• Hamstrings - 3 to 6 x 5 to 8• Ab Work - 3 to 5 x 6 to 12• Low Back - 3 x 4 to 8 • Pre-Hab/Stretches for Lower Body 4 x 12 to 15Thursday – ME Bench Press• Bench Press Variation – Work up to 1 or 3RM 3-5min. rest periods - 3 x @90% or above• Tricep Volume Work – 6 to 8 x 8 to 12• Shoulder Volume Work – 6 to 8 x 8 to 12• Rows Free Weight or Machine 6 to 8 x 8 to 12• Pre-Hab/Stretches for Upper Body 4 x 12 to 15Friday – DE Squat or Dead Lift• Squats – 10 x 2 60 sec. rest periods - Week 1 – 10x2 @ 50% 1RM - Week 2 – 10x2 @ 55% 1RM - Week 3 – 10x2 @ 60% 1RM• Hamstrings – 4 to 6 x 5 to 8• Abs – 3 to 5 x 6to 12• Low Back - 3 to 4 x 4 to 8• Pre-Hab/Stretches for Lower Body 4 x 12 to 15Exercise Selection:Monday – DE Bench• Triceps – Close Grip Bench or JM Presses• Shoulders – DB Bench, DB Incline Press, Military Press (DB or Barbell), DB Floor • Press• Back - Chins or Pull-Ups, Lat Pull Downs, Pull Down Machine (Vertical Pull)Tuesday – ME Squat or Dead Lift• Squat or Dead Lift – Squats (varied), Rack Dead Lifts, Deadlifts (Sumo or Conventional), Trap Bar Dead Lifts• Hamstrings – Rack Dead Lifts, Straight Leg Deads, Romanian Deads, GHR• Abs – Hanging Leg Raise, Plate Sit Ups, Ab Wheel• Low Back – Reverse Hyper, Back Raise, Pull Throughs, Good Mornings• Note – If Good Mornings are done with enough intensity then can be used for both the Low Back and Hamstring ExerciseThursday – ME Bench Press• Bench – Floor Press, Incline Press, Close Grip Press• Tris- Tricep Extensions, Pressdowns• Shoulders – Front, Side, and Rear Raises• Back – T-Bar Rows, DB Rows, BB Rows, Inverted Rows, Machine Rows (Horizontal Pull)Friday – DE Squat and Deadlift• Hamstrings – Partial Deadlifts, SL DeadLifts, Romanian Deads, GHR• Abs - Hanging Leg Raise, Plate Sit Ups, Ab Wheel• Low Back – Reverse Hyper, Back Raises, Pull Throughs, Good Mornings• Note – If Good Mornings are done with enough intensity then can be used for both the Low Back and Hamstring Exercise ( If Good Mornings are utilized this way only perform them with high intensity once per week)What you think?I posted in case someone else wants an easy template to look at for Westside. If it is up to the standards of you fellow Power Lifters, that is.Thanks.-Z
I do not box squat, so no, it isn't required.
What set and rep scheme do you use for Accesory work for the lats and delts on DE and ME Bench Day?Do you follow the same scheme as the triceps?Example:High Volume: 6-8 sets x 8-12repsHigh Intensity:2-4sets x 2-8repsJust curious as it isn't specified in Wendler's or Tate's write-up.Thanks.
Doesn't really matter, just make sure you are getting in some good work. Personally, I focus on the main work and I adjust the amount of assistance I do based ion how I feel for the day. I would make sure to do a couple good sets of tris and lats. Delts, biceps, and chest really aren't very important (for powerlifting). You could get away with just doing a set of each.
So, here is my take on Westside:Monday - DE Bench Press• Bench Press - 8 x 3 (55% 1RM) 60sec rest periods • Tricep Work (High Intensity) - 2 to 4 x 2 to 8• Shoulders (High Intensity) - 2 to 4 x 5 to 8• Pull-Ups or Pull-Downs 6 to 8 x 8 to 12 • Pre-Hab/Stretches for Upper Body 4 x 12 to 15Tuesday - ME Squat or Dead Lift• Squat or Dead Lift Variation - Work up to 1 or 3RM 3-5min. rest periods - 3 x @90% or above• Hamstrings - 3 to 6 x 5 to 8• Ab Work - 3 to 5 x 6 to 12• Low Back - 3 x 4 to 8 • Pre-Hab/Stretches for Lower Body 4 x 12 to 15Thursday – ME Bench Press• Bench Press Variation – Work up to 1 or 3RM 3-5min. rest periods - 3 x @90% or above• Tricep Volume Work – 6 to 8 x 8 to 12• Shoulder Volume Work – 6 to 8 x 8 to 12• Rows Free Weight or Machine 6 to 8 x 8 to 12• Pre-Hab/Stretches for Upper Body 4 x 12 to 15Friday – DE Squat or Dead Lift• Squats – 10 x 2 60 sec. rest periods - Week 1 – 10x2 @ 50% 1RM - Week 2 – 10x2 @ 55% 1RM - Week 3 – 10x2 @ 60% 1RM• Hamstrings – 4 to 6 x 5 to 8• Abs – 3 to 5 x 6to 12• Low Back - 3 to 4 x 4 to 8• Pre-Hab/Stretches for Lower Body 4 x 12 to 15Exercise Selection:Monday – DE Bench• Triceps – Close Grip Bench or JM Presses• Shoulders – DB Bench, DB Incline Press, Military Press (DB or Barbell), DB Floor • Press• Back - Chins or Pull-Ups, Lat Pull Downs, Pull Down Machine (Vertical Pull)Tuesday – ME Squat or Dead Lift• Squat or Dead Lift – Squats (varied), Rack Dead Lifts, Deadlifts (Sumo or Conventional), Trap Bar Dead Lifts• Hamstrings – Rack Dead Lifts, Straight Leg Deads, Romanian Deads, GHR• Abs – Hanging Leg Raise, Plate Sit Ups, Ab Wheel• Low Back – Reverse Hyper, Back Raise, Pull Throughs, Good Mornings• Note – If Good Mornings are done with enough intensity then can be used for both the Low Back and Hamstring ExerciseThursday – ME Bench Press• Bench – Floor Press, Incline Press, Close Grip Press• Tris- Tricep Extensions, Pressdowns• Shoulders – Front, Side, and Rear Raises• Back – T-Bar Rows, DB Rows, BB Rows, Inverted Rows, Machine Rows (Horizontal Pull)Friday – DE Squat and Deadlift• Hamstrings – Partial Deadlifts, SL DeadLifts, Romanian Deads, GHR• Abs - Hanging Leg Raise, Plate Sit Ups, Ab Wheel• Low Back – Reverse Hyper, Back Raises, Pull Throughs, Good Mornings• Note – If Good Mornings are done with enough intensity then can be used for both the Low Back and Hamstring Exercise ( If Good Mornings are utilized this way only perform them with high intensity once per week)What you think?I posted in case someone else wants an easy template to look at for Westside. If it is up to the standards of you fellow Power Lifters, that is.Thanks.-Z
my biggest struggle with ALL programing is assistance exersizes and what helps your main lift most with sone hupertrophy exersizes too, this looks good man
I do not box squat, so no, it isn't required.
What set and rep scheme do you use for Accesory work for the lats and delts on DE and ME Bench Day?Do you follow the same scheme as the triceps?Example:High Volume: 6-8 sets x 8-12repsHigh Intensity:2-4sets x 2-8repsJust curious as it isn't specified in Wendler's or Tate's write-up.Thanks.
Doesn't really matter, just make sure you are getting in some good work. Personally, I focus on the main work and I adjust the amount of assistance I do based ion how I feel for the day. I would make sure to do a couple good sets of tris and lats. Delts, biceps, and chest really aren't very important (for powerlifting). You could get away with just doing a set of each.
So, here is my take on Westside:Monday - DE Bench Press• Bench Press - 8 x 3 (55% 1RM) 60sec rest periods • Tricep Work (High Intensity) - 2 to 4 x 2 to 8• Shoulders (High Intensity) - 2 to 4 x 5 to 8• Pull-Ups or Pull-Downs 6 to 8 x 8 to 12 • Pre-Hab/Stretches for Upper Body 4 x 12 to 15Tuesday - ME Squat or Dead Lift• Squat or Dead Lift Variation - Work up to 1 or 3RM 3-5min. rest periods - 3 x @90% or above• Hamstrings - 3 to 6 x 5 to 8• Ab Work - 3 to 5 x 6 to 12• Low Back - 3 x 4 to 8 • Pre-Hab/Stretches for Lower Body 4 x 12 to 15Thursday – ME Bench Press• Bench Press Variation – Work up to 1 or 3RM 3-5min. rest periods - 3 x @90% or above• Tricep Volume Work – 6 to 8 x 8 to 12• Shoulder Volume Work – 6 to 8 x 8 to 12• Rows Free Weight or Machine 6 to 8 x 8 to 12• Pre-Hab/Stretches for Upper Body 4 x 12 to 15Friday – DE Squat or Dead Lift• Squats – 10 x 2 60 sec. rest periods - Week 1 – 10x2 @ 50% 1RM - Week 2 – 10x2 @ 55% 1RM - Week 3 – 10x2 @ 60% 1RM• Hamstrings – 4 to 6 x 5 to 8• Abs – 3 to 5 x 6to 12• Low Back - 3 to 4 x 4 to 8• Pre-Hab/Stretches for Lower Body 4 x 12 to 15Exercise Selection:Monday – DE Bench• Triceps – Close Grip Bench or JM Presses• Shoulders – DB Bench, DB Incline Press, Military Press (DB or Barbell), DB Floor • Press• Back - Chins or Pull-Ups, Lat Pull Downs, Pull Down Machine (Vertical Pull)Tuesday – ME Squat or Dead Lift• Squat or Dead Lift – Squats (varied), Rack Dead Lifts, Deadlifts (Sumo or Conventional), Trap Bar Dead Lifts• Hamstrings – Rack Dead Lifts, Straight Leg Deads, Romanian Deads, GHR• Abs – Hanging Leg Raise, Plate Sit Ups, Ab Wheel• Low Back – Reverse Hyper, Back Raise, Pull Throughs, Good Mornings• Note – If Good Mornings are done with enough intensity then can be used for both the Low Back and Hamstring ExerciseThursday – ME Bench Press• Bench – Floor Press, Incline Press, Close Grip Press• Tris- Tricep Extensions, Pressdowns• Shoulders – Front, Side, and Rear Raises• Back – T-Bar Rows, DB Rows, BB Rows, Inverted Rows, Machine Rows (Horizontal Pull)Friday – DE Squat and Deadlift• Hamstrings – Partial Deadlifts, SL DeadLifts, Romanian Deads, GHR• Abs - Hanging Leg Raise, Plate Sit Ups, Ab Wheel• Low Back – Reverse Hyper, Back Raises, Pull Throughs, Good Mornings• Note – If Good Mornings are done with enough intensity then can be used for both the Low Back and Hamstring Exercise ( If Good Mornings are utilized this way only perform them with high intensity once per week)What you think?I posted in case someone else wants an easy template to look at for Westside. If it is up to the standards of you fellow Power Lifters, that is.Thanks.-Z
my biggest struggle with ALL programing is assistance exersizes and what helps your main lift most with sone hupertrophy exersizes too, this looks good man
Glad you like it , thanks.
Looks good to me.
Thanks.I did , however, forget to add a Quad Exercise on Friday's DE Squat/Deadlift Day.So, here's the addition:Friday - DE Squat/DeadliftQuad Exercise 4 x 10 to 20 Exercise Selection:OL Squats(controlled negatives & no lockout), Heel Elevated Squats, Front Squats, Machine Hack Squats, Leg Press Variations, Lunges, Bulgaran Split Squats, Trap Bar Deadlifts-Z
I didn't read all the responses, looks like some good replies on the last page anyway. As far as Westside goes, it's a good TEMPLATE to use. What I mean is you should tailor it to your weaknesses and needs. For example, if you're lockout sucks, cut all the shoulder accessory crap and hit your triceps hard. You need to know your lifts (which look very good at your BW by the way) and where your weaknesses and needs are.One change that I like is doing all your bottom end work on one day, and your lockout work on another. So on your ME bench day I'd do ME work, lockout work for lower reps then some higher rep (8-10) extension type movement. DE bench day would be DE work, Press for lower reps then raises for higher reps (front/side/rear...whatever). I also do lower intensity posterior chain stuff on ME days (SQ/DL) and the heavier GM/RDL/SLDL/etc type work on DE days.As far as waiting to compete, don't. Just sign up for a meet and do it...your numbers are good at your BW.Just a few thoughts. Good luck
I don't know except for the deadlift, what raw lifter has issues with their lockout? You listed some interesting idea nevertheless.
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