T Nation

Westside - help!

Could you guys take a look at my Westside routine I have set up for the upcoming next 4 weeks? I have a couple of questions on exercises, sets, reps, %s, and progression.

Monday: Dynamic Effort Bench

Dynamic Bench: 8 x 3 @ 60%
No idea, what kind of rest SHOULD I use for the primary DE exercise?
Neutral Grip DB Bench Press: 5 x 8-12
60-90 seconds rest
Dumbbell Tricep Extension: 4 x 8-12
30-45 seconds rest
Barbell Row: 5 x 8-12
60-90 seconds rest
Incline Bicep Curl: 4 x 8-12
60 seconds rest
External Rotations: 3 x 8-12
60 seconds rest

Tuesday: Maximum Effort Squat/Deadlift

Bottom Position Good Morning (??? I want to change this exercise!): Work my way up to a 1RM in 8-10 sets
What kind of progression, and what kind of rest intervals, would be appropriate? I don?t get what Tate says? in one example, he has his lifter use singles and work up to a new 1RM. In another example, he says to use 80% of 1RM in a 3x3 scheme for ONE week, the NEXT week work up to your 1RM, and keep repeating this each week?
What I think I am going to do is
Week 1: (how many sets?) x 5 @70%
Week 2: (how many sets?) x 3 @ 80%
Week 3: Work up to my 1RM using singles
Either way, I will use rest intervals that allow for full recovery (ie 2-3 minutes)
Dimel Deadlift (also would like to find a new exercise): 3 x 20
60-90 seconds rest
Back Extension: Don?t have a back extension ? what can I replace this with? Or should I just leave it out?
60-90 seconds rest for whichever exercise I replace this with
Step Up: 3 x 5
60-90 seconds rest
Straight Leg Situp: 3 x failure
60 seconds rest

Thursday: Maximum Effort Bench

Bottom Position Pin Press Lockout (Small ROM between 6?-8?): I don?t know!
What kind of progression, and what kind of rest intervals, would be appropriate? I don?t get what Tate says? in one example, he has his lifter use singles and work up to a new 1RM. In another example, he says to use 80% of 1RM in a 3x3 scheme for ONE week, the NEXT week work up to your 1RM, and keep repeating this each week?
What I think I am going to do is
Week 1: (how many sets?) x 5 @70%
Week 2: (how many sets?) x 3 @ 80%
Week 3: Work up to my 1RM using singles
Incline Close-Grip Bench: 3 x 5
60-90 seconds rest
Front Raise: 3 x 10-12
60 seconds rest
Barbell Row: 3 x 5-8
60-90 seconds rest
Chinups: 5 x failure Should my palms be facing TOWARDS ME or AWAY FROM ME?
Or:
Wide Grip Lat Pulldowns (hands away from me): 5 x 12
60-90 seconds rest, for whichever you think I should choose
Barbell Curls: 4 x 5-8
60 seconds rest

Friday: Dynamic Effort Squat/Deadlift

Parallel Box Squat: 8 x 2 @ 60%
No idea, what kind of rest SHOULD I use for the primary DE exercise?
Speed Deadlift @ 50%: 10 x 1
20-45 seconds rest
Split Squat (another exercise I?d like to replace, suggestions?): 4 x 10 each leg
60-90 seconds rest
Back extension ? need replacement!
60-90 seconds rest for whatever replacement I choose
Dumbell Side Bends: 4 x 8-12
30-60 seconds rest

I have approximately 4 weeks until wrestling season begins, at which point I do not know what I will do as far as lifting goes. I would like to keep doing something along these lines, as I primarily do wrestling for recreation and fun, and my MAIN interest is in lifting. But, I think with wrestling practice, I?d get overtrained very quickly.

I will keep all exercises the same for the 4 weeks, to keep it simple. I know Tate says to switch it up every 3 weeks, but it?s easier if I just use them for 4.

I am still highly confused (as you can see) on how to progress both the DE and ME primary movements. If someone could tell me what sets, reps, and %s they?d suggest for me to use for all 4 weeks, that?d be great.

As far as progressing the assistance exercises, I am going to use the same weight every week, and try to beat the # of reps I completed last workout. Once I get all of my sets with the optimum # of reps (say, all 5 sets with 12 perfect reps, for example), I?ll bump up the weight. If this is a poor way of doing things, let me know.

Thanks for the help. I?m going to type this up into Microsoft Works as soon as I get feedback (either positive or negative), and I know how to alter the plan I have already made.

After reviewing a bit, and choosing exercises I think I like more, I came up with this:

Monday: Dynamic Effort Bench

Dynamic Bench: 10 x 3 @ 60%
45-60 seconds rest, ALTERING GRIPS
Neutral Grip DB Bench Press: 5 x 8-12
60-90 seconds rest
Dumbbell Tricep Extension: 4 x 8-12
30-45 seconds rest
Barbell Row: 5 x 8-12
60-90 seconds rest
Incline Bicep Curl: 4 x 8-12
60 seconds rest
Seated Dumbell Cleans: 3 x 8-12 Going to take this exercise OUT, this day is already
60 seconds rest packed

Tuesday: Maximum Effort Squat/Deadlift

REGULAR Good Morning (??? I want to change this exercise!): Work my way up to a 1RM in 8-10 sets
He says to ‘warm up’ doing reps of 3… am I going ALL OUT or just warming up for my 1RM? APPROXIMATELY what % of my 1RM should I be using for the ME exercise?
Either way, I will use rest intervals that allow for full recovery (ie 2-3 minutes)
Dimel Deadlift (also would like to find a new exercise): 3 x 20
60-90 seconds rest
Back Extension: Don?t have a back extension ? what can I replace this with? Or should I just leave it out?
60-90 seconds rest for whichever exercise I replace this with
Step Up: 3 x 5
60-90 seconds rest
Straight Leg Situp: 3 x failure
60 seconds rest

Thursday: Maximum Effort Bench

Bottom Position Pin Press Lockout (Small ROM between 6?-8?): I don?t know!
He says to ‘warm up’ doing reps of 3… am I going ALL OUT or just warming up for my 1RM? APPROXIMATELY what % of my 1RM should I be using for the ME exercise?
Either way, I will use rest intervals that allow for full recovery (ie 2-3 minutes)
Incline Close-Grip Bench: 3 x 5
60-90 seconds rest
Front Raise: 3 x 10-12 Kind of want to get rid of this exercise
60 seconds rest
Barbell Row: 3 x 5-8
60-90 seconds rest
Chinups: 5 x failure Should my palms be facing TOWARDS ME or AWAY FROM ME?
Or:
Wide Grip Lat Pulldowns (hands away from me): 5 x 12
60-90 seconds rest, for whichever you think I should choose
Barbell Curls: 4 x 5-8
60 seconds rest

Friday: Dynamic Effort Squat/Deadlift

Parallel Box Squat: 10 x 2 @ 50, 55, 60% (weeks 1, 2, and 3, respectively)
45-60 seconds rest
Speed Deadlift @ 50%: 10 x 1
20-45 seconds rest
Split Squat/ One-Leg Squats (another exercise I?d like to replace, with perhaps lunges? suggestions?): 4 x 10 each leg
60-90 seconds rest
Barbell Shrugs: 3 x 15
60 seconds rest
Dumbell Side Bends: 4 x 8-12
30-60 seconds rest

Critiques/comments? What should I do with the exercises I want to change? Drop them? Alternate exercises?

What exercises should I switch around, if any?

Are my set/rep schemes decent?

Thanks.