I have begun training westside today, and am really excited about getting stronger physically and mentally. I am following a somewhat modified program that will include cleans and a 3 day split. I would appreciate any comments. I will also start posting my logs…
Mon: ME Squat
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Goodmorings
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Special assistance exercise or traing method: such as rounded back goodmorns for time, cluster sets, or strenght endurace work.
Assistance circuit: strength
3-4x5
A1) Rack lockouts
A2) Manual Glute-hams
A3) Barbell Rows
R120
B1) Power pull complex 2x5
B2) Hanging pikes 4x5
R60
Wed: ME Bench
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2-3 Board press
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special assistance ex.
Assistance circuit: Endurance
2-3x20-25
A1) Decline pro-sup ext.
A2) Dimel dl’s
A3) Face pulls
A4) cable crunch
R90
B1) stiff arm cuban press 2x25
B2) incline shrug 2x25
B3) hammer curls 2x20
R90
Fri: DE squat/bench/clean
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Speed circuit
A1) Clean from pins 8x2 Light->form
A2) Box squat 8x2 60%
A3) Speed Bench 9x3
R45 -
Assistance circuit: Hypertrophy
2-3x8-12
A1) Westside Ext. (elbows out)
(tempo contrast)
A2) Pull-throughs
A3) Chin-ups
R60
B1) Back ext.
B2) perfect curl
R60
C) Decline leg raise
I know of the other 3 day splits outlined by DT and over at elitefts but I have decided to try this variation.
Circuit idea is a combination of Big Martins gpp circuits and CW’s ideas…I will probably try to add weight on the strenght, decrease time on endurance and add reps to the hyper and then go the other way…
And of course a lot of this will probably change as I go along.