T Nation

Strength Coach, Westside Style

I am currently giving the I, Bodybuilder workout a hard go, but I’m loading up on the surge and maintaining my lower-body Westside max effort, dynamic effort work twice a week. I might be risking some of the growth effects of the I, Bodybuilder, but as a collegiate strength coach, I can’t leave squats alone for four out of five phases! Today’s squat effort is listed below. I everything except RDL’s out of the assistance work, as I, Bodybuilder does a fair amount of leg work in the shoulder, back and chest phases. My intent on this is to get as heavy or as fast as possible on some version of band and box squats twice a week and still allow for as much growth and recovery “as humanly possible.”

As I’m in the back phase right now and the Deadlifts got pretty gnarly on the Monday lift, I chose to do a monster-mini band box squat to parallel at the beginning of today’s total-body workout. My workout went as follows:

Hurdle Hip Mobility
Leg Swings x 25 each leg (fwd & lat.)
Low Box Squat (12") x 5

BAND BOX SQUAT (50-70lbs of band tension at the top)

  • 3 x 1 (195, 215, 225)
  • squat briefs, belt

SL LEG PRESS

  • 1 x 1, 1 x 3, 1 x 1, 1 x 3 (95, 95, 125, 125)
    superset with=
    PB LEG CURL
  • 1 x 1, 1 x 3, 1 x 1, 1 x 3 (all body-weight)

BENCH PRESS

  • 1 x 1, 1 x 3, 1 x 1, 1 x 3, 1 x max reps (110, 110, 130, 130, 105 x 12)
    superset with=
    WIDE GRIP CURL
  • 1 x 1, 1 x 3, 1 x 1, 1 x 3, 1 x max reps (65, 65, 75, 75, 55 x 22)

MED-GRIP UPRIGHT ROW

  • 4 x 3, 1 x max reps (55, 65, 70, 80, 65 x 13)
    superset with=
    TRICEPS PUSH-UPS
  • 4 X 3, 1 x max reps (body-weight, 5, 10, 15, body-weight x 14)

Did my speed work at the beginning of the I, Bodybuilder total body workout today since I didn’t have the leg equipment for the leg extension anyway.

FRONT SQUAT
10 X 2 @ 60% (120LBS)
1 X MAX REPS (85LBS X 12)

The rest of the workout was uppper body. I plan to do some extra posterior chain work tonight for my assistance lifts.