I am one week into my first 9 week westside phase (i did a half ass 3 week phase prior), and I have a couple of questions for others training ws. Before stats: weight-175, squat-245(technique and inexperience holding me back), bench-215, deadlift-325 age-16. All lifts are raw. My first week went like this:
ME squat/dead
Goodmorning(knees slighty bent, upper body down to parallel) worked up to 200x1 210x1 225xfail
SLDL off blocks 4x8
Dimel deadlift 2x20
straight leg raises: 3x15
ME Bench
2 board press worked up to 225x1
JM press 3x3
lying barbell ext 6x10
straight leg situp 3x10
DE Squat/Dead
8x2 box squat
Speed pulls 50% 8 singles
one leg squat 3x10
A1) Bent over row 5x5
A2) Decline pullover 4x10
DE Bench
Speed Bench 3 grips 60%
Close grip 1 board press worked up to 175x3
Front/side/rear raise complex 3x10
I am thinking about putting my log up here so that my low numbers will motivate me.
How should I incorporate extra Lat work? My upper back is one of my week points, so I want to bring it up. I was thinking about adding a G.P.P/ Lat/ Grip day, but not sure when to do it. I am confused about why my squat is so low, I think it is because I havent squatted heavy, and have mostly worked on my hamstrings. My GM is 85% of my squat, and i can RDL more than i can squat. Any advice would be appreciated.