Westside Training Template

**Peaked_18** · 10-25-2005, 06:55 PM

Sunday - Speed Day For Bench
Bench 8-10 sets 3 reps (50% 1 rep max, 1 minute between sets, explosive but controlled reps)

Front Presses 3 sets 3-5 reps (pick 1 shoulder exercise)

Standing Front Press
Dumbbell Presses

Tricep Movement - 1 exercise, reps 10-15, 1 minute between sets

Dumbbell Extensions
Dumbbell Extensions w/ Elbows Flared
Pushdowns
Skull Crushers
JM Presses

Upper Back Movement - 3 sets 10-12 reps

Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row

Abs and Neck

Monday - Max Effort Day For Squat & Deadlift
Max Effort Exercise - 1 exercise, work to 1 rep max, do not perform two exercises in a row

Zercher Squat
Pin Lockouts (at different heights)
Safety Squat
Barbell Squat (off a low box)
Squat (off a high box)
Deadlift (off a platform)
Arch-Back Good Mornings
Stiff-Legs
Belt Squat
Sumo Deadlift

Leg Curls 3-4 sets 5-7 reps

Lower Back Movement - switch every 3 weeks

Stiff-Legs (not to be done when using as a max effort exercise)
Pull Throughs
Hypers
Reverse Hypers

Upper Back Movement - 3 sets 5-7 reps

Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row

Biceps and Abs

Wednesday - Max Effort Day For Bench
Max Effort Exercise - same directions as for max day squat and deadlift

Board Press
Camber Bar Press
Floor Press
Decline Press
Dumbbell For Reps
Reverse Band Press
Lockouts
Close-Grip Press
Incline Press

Tricep Movement - pick two, reps 3-7, take longer between sets for optimal recovery, 3 sets

Dumbbell Extensions
Dumbbell Extensions w/ Elbows Flared
Pushdowns
Skull Crushers
JM Presses

Back Movement - reps 10-12 for 3 sets

Lat Pulldown
Bent-Over Rows
Cable Row
1-Arm Dumbbell Row

Abs and Neck

Friday - Speed For Squat
Box Squats 6-10 reps with 50-60% of 1 rep max, 1 minute rest between sets

Leg Curls 3 sets 10 reps

Lower Back Movement - same exercise as Monday, but lighter and more reps

Shrugs 3 sets 10-15 reps as you can handle

Biceps and Abs

Get er Done · 11-05-2005, 04:27 AM

Nice Bro :nosthumbs

Get er Done · 11-05-2005, 05:22 AM

how bout some suggestions on biceps/abs: exercises and sets-reps?

**Peaked_18** · 11-05-2005, 01:04 PM

Quote:

Originally Posted by Get er Done

how bout some suggestions on biceps/abs: exercises and sets-reps?

\

Very simple and don't over do it. Curls, and crunches 3 sets 10, and 3 sets 25.

LaggingBiceps · 11-05-2005, 01:42 PM

damn, im definately gonna incorporate the speed work into my workout

**Peaked_18** · 11-05-2005, 01:47 PM

Quote:

Originally Posted by LaggingBiceps

damn, im definately gonna incorporate the speed work into my workout

You don't need to. Just make sure you follow the program as directed.
Remember that WS4SB is a modified WSB template.

Get er Done · 11-05-2005, 01:58 PM

-Friday speed squat-
how many sets?8-10@6-10reps?

LaggingBiceps · 11-05-2005, 01:59 PM

alright then i guess i wont add that.

and to the post above, i dont know, but i think probably 8-10 like bench. im not sure though

**Peaked_18** · 11-05-2005, 02:37 PM

Quote:

Originally Posted by Get er Done

-Friday speed squat-
how many sets?8-10@6-10reps?

Wait..

Box Squats 6-10 sets 3 reps using your max.

Get er Done · 11-05-2005, 02:38 PM

thank you.(bare with me

)

**Peaked_18** · 11-05-2005, 02:41 PM

Shit.. I wish I could edit that. Damn new rules.

Get er Done · 11-05-2005, 02:52 PM

Quote:

Originally Posted by Peaked_18

Shit.. I wish I could edit that. Damn new rules.

i know eh. doesn't that just piss you off :rmad:

:screaming lol

i'm very intrsted in this cuz i plan t use it

LaggingBiceps · 11-06-2005, 12:54 AM

peaked, for football, would you recommend I do this template or the Skinny Bastards version?

**Peaked_18** · 11-06-2005, 01:02 AM

Skinny Bastards...

Get er Done · 11-06-2005, 02:24 PM

Quote:

Originally Posted by Peaked_18

Wait..

Box Squats 6-10 sets 3 reps using your max.

wait a minute...i thought that you were soposed to use 50-60% of your max? cuz there no way i can do my max for 10sets fo 3 reps...

MAYBE its a type-O :umm:

**Peaked_18** · 11-06-2005, 03:24 PM

Quote:

Originally Posted by Get er Done

wait a minute...i thought that you were soposed to use 50-60% of your max? cuz there no way i can do my max for 10sets fo 3 reps...

MAYBE its a type-O :umm:

Yes50-60% with max doing that set/rep range. It's speed squats, you don't go heavy, just explosive.

**ravadongon** · 11-06-2005, 09:44 PM

Do you change the exercises you do for speed work? Or do you just stick with speed bench and speed box squat?

geoffsherman · 11-06-2005, 09:57 PM

For the most part, you stick with one of the big 3 for your speed work. The whole point of speed work is to improve explosiveness of a movement so you need to work in the same plane...

Get er Done · 11-07-2005, 03:11 AM

Quote:

Originally Posted by Peaked_18

Yes50-60% with max doing that set/rep range. It's speed squats, you don't go heavy, just explosive.

Thats whats i thought. thz for clearing up the hole typo thing bro.

btw i'll probably be doing a online journal and i hope for you input. :nosthumbs

You Rock!

EWW-RAA

Get er Done · 11-13-2005, 09:25 PM

is upper back work nessary on bench days?

**Peaked_18** · 11-13-2005, 10:19 PM

Get er Done · 11-13-2005, 10:51 PM

Quote:

Originally Posted by Peaked_18

10-25-2005, 06:55 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Westside Training Template Sunday - Speed Day For Bench Bench 8-10 sets 3 reps (50% 1 rep max, 1 minute between sets, explosive but controlled reps) Front Presses 3 sets 3-5 reps (pick 1 shoulder exercise) Standing Front Press Dumbbell Presses Tricep Movement - 1 exercise, reps 10-15, 1 minute between sets Dumbbell Extensions Dumbbell Extensions w/ Elbows Flared Pushdowns Skull Crushers JM Presses Upper Back Movement - 3 sets 10-12 reps Lat Pulldown Bent-Over Rows Cable Row 1-Arm Dumbbell Row Abs and Neck Monday - Max Effort Day For Squat & Deadlift Max Effort Exercise - 1 exercise, work to 1 rep max, do not perform two exercises in a row Zercher Squat Pin Lockouts (at different heights) Safety Squat Barbell Squat (off a low box) Squat (off a high box) Deadlift (off a platform) Arch-Back Good Mornings Stiff-Legs Belt Squat Sumo Deadlift Leg Curls 3-4 sets 5-7 reps Lower Back Movement - switch every 3 weeks Stiff-Legs (not to be done when using as a max effort exercise) Pull Throughs Hypers Reverse Hypers Upper Back Movement - 3 sets 5-7 reps Lat Pulldown Bent-Over Rows Cable Row 1-Arm Dumbbell Row Biceps and Abs Wednesday - Max Effort Day For Bench Max Effort Exercise - same directions as for max day squat and deadlift Board Press Camber Bar Press Floor Press Decline Press Dumbbell For Reps Reverse Band Press Lockouts Close-Grip Press Incline Press Tricep Movement - pick two, reps 3-7, take longer between sets for optimal recovery, 3 sets Dumbbell Extensions Dumbbell Extensions w/ Elbows Flared Pushdowns Skull Crushers JM Presses Back Movement - reps 10-12 for 3 sets Lat Pulldown Bent-Over Rows Cable Row 1-Arm Dumbbell Row Abs and Neck Friday - Speed For Squat Box Squats 6-10 reps with 50-60% of 1 rep max, 1 minute rest between sets Leg Curls 3 sets 10 reps Lower Back Movement - same exercise as Monday, but lighter and more reps Shrugs 3 sets 10-15 reps as you can handle Biceps and Abs

11-06-2005, 09:44 PM	#17
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Do you change the exercises you do for speed work? Or do you just stick with speed bench and speed box squat? __________________ 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.

11-13-2005, 10:19 PM	#21
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Yes.

11-05-2005, 04:27 AM	#2
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	Nice Bro :nosthumbs

11-05-2005, 05:22 AM	#3
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	how bout some suggestions on biceps/abs: exercises and sets-reps?

11-05-2005, 01:42 PM	#5
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	damn, im definately gonna incorporate the speed work into my workout

11-05-2005, 01:58 PM	#7
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	-Friday speed squat- how many sets?8-10@6-10reps?

11-05-2005, 01:59 PM	#8
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	alright then i guess i wont add that. and to the post above, i dont know, but i think probably 8-10 like bench. im not sure though

11-05-2005, 02:38 PM	#10
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	thank you.(bare with me )

11-05-2005, 02:41 PM	#11
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Shit.. I wish I could edit that. Damn new rules.

11-06-2005, 12:54 AM	#13
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 5	peaked, for football, would you recommend I do this template or the Skinny Bastards version?

11-06-2005, 01:02 AM	#14
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Skinny Bastards...

11-06-2005, 09:57 PM	#18
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 218 Recipes: 0 Rep Power: 5	For the most part, you stick with one of the big 3 for your speed work. The whole point of speed work is to improve explosiveness of a movement so you need to work in the same plane...

11-13-2005, 09:25 PM	#20
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	is upper back work nessary on bench days?