Westside Training Template - Page 2

geoffsherman · 11-17-2005, 09:14 PM

I presume that is your pic in the avatar...

ZackMurphy · 11-17-2005, 10:39 PM

Quote:

Originally Posted by Peaked_18

Sled dragging cardio. 30 minutes 2-3 times a week, but 17% isn't really ripped.

You do that in specific intervals? Like 30 second bursts, or what?

**Peaked_18** · 11-17-2005, 11:18 PM

Quote:

Originally Posted by ZackMurphy

You do that in specific intervals? Like 30 second bursts, or what?

Nothing special, just simple dragging. Other days I will do things like sprints and things like that.

BHSAthlete80 · 11-18-2005, 01:54 AM

Quote:

Originally Posted by Peaked_18

Sled dragging cardio. 30 minutes 2-3 times a week, but 17% isn't really ripped.

17% on a 200 lbers isnt ripped, but for someone at 260 is beastly, that 45 lbs of fat including all your organs and stuff, thats very little IMO....thats you in your avatar?

Get er Done · 11-19-2005, 02:06 AM

Quote:

Originally Posted by Peaked_18

Sled dragging cardio. 30 minutes 2-3 times a week, but 17% isn't really ripped.

Man no way you have a 17% bodyfat...i'd say more in the single digits

**ravadongon** · 11-19-2005, 11:04 AM

I'm going to be doing a 4 day split of WSB soon as I've completed a 2 day variation of Westside + WSFSB recently and want to try higher frequency training since I have holidays coming up, but I'm worried I'll struggle with the volume, since I've never hit the weights 4-days/week before. Would it be alright to break it up a little like I've stated below, so the volume's lower?

Monday – DE Bench

DE Bench – 8 x 3
Chest - 3 x 6-10
Shoulder Pressing – 3 x 6-10
Upper Back – 3 x 6-10

Tueday – ME Squat

ME Squat/Deadlift - 3-5RM
Hamstrings – 3 x 6-10
Lower Back – 3 x 6-10

Thursday – ME Bench

ME Bench Variation - 3-5RM
Triceps – 3 x 6-10
Abs – 3 x 6-10

Friday – DE Squat

DE Squat – 8 x 3
Quads - 3 x 6-10
Hamstrings – 3 x 6-10
Biceps – 3 x 6-10

geoffsherman · 11-19-2005, 03:01 PM

Yeah that is pretty much the template except for a few things here and there. I would definitely recommend examining your current capabilities and identify where your weak points are and build a routine around that. For instance, I am actually doing Military Press for my ME because my shoulders are lagging behing the rest of my upper body.

11-19-2005, 11:04 AM	#36
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	I'm going to be doing a 4 day split of WSB soon as I've completed a 2 day variation of Westside + WSFSB recently and want to try higher frequency training since I have holidays coming up, but I'm worried I'll struggle with the volume, since I've never hit the weights 4-days/week before. Would it be alright to break it up a little like I've stated below, so the volume's lower? Monday – DE Bench DE Bench – 8 x 3 Chest - 3 x 6-10 Shoulder Pressing – 3 x 6-10 Upper Back – 3 x 6-10 Tueday – ME Squat ME Squat/Deadlift - 3-5RM Hamstrings – 3 x 6-10 Lower Back – 3 x 6-10 Thursday – ME Bench ME Bench Variation - 3-5RM Triceps – 3 x 6-10 Abs – 3 x 6-10 Friday – DE Squat DE Squat – 8 x 3 Quads - 3 x 6-10 Hamstrings – 3 x 6-10 Biceps – 3 x 6-10 __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

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11-17-2005, 09:14 PM	#31
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	I presume that is your pic in the avatar...

11-19-2005, 03:01 PM	#37
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Yeah that is pretty much the template except for a few things here and there. I would definitely recommend examining your current capabilities and identify where your weak points are and build a routine around that. For instance, I am actually doing Military Press for my ME because my shoulders are lagging behing the rest of my upper body.