T Nation

Westside Template Help?

I have currently been fooling around with my Westside template trying to find something that works for me. I have been trying to listen to my body more, and I have cut the template down a lot from what I have had.

I know there is nothing set in stone on how to set up a template, but I do know that there are better ways than others. Does this look alright? (12 day split):

  1. DE squat/ME dead
  2. Recovery
  3. DE bench
  4. Recovery
  5. Squat assist
  6. Recovery
  7. Bench assist
  8. recovery
  9. ME squat/DE dead
  10. recovery
  11. ME bench
  12. Recovery

The breakdown looks something like this:
Day 1:
DE Squat/ME Dead
MM warm-up exercises
Glute bridges 2x5
Band pull downs behind neck 2x5 (to stretch out lats)
Speed 10x2-3 box squats w/ bands
ME Dead
Reverse hyper or Pull through 4x10
Glute Hams 3xAMRP
Core work 4x10-12
Neck work

Day 2:
Recovery
MM warm-up exercises
Sled training or time work
If time work:
(Light weight)
Good morning (3 minutes)
Single leg press (3 minutes)
Lying Leg curl (3 minutes)
Leg Extensions or step ups 3x10 (moderate-heavy)
Static stretch (20 second holds)

Day 3:
DE Bench
MM warm-up exercises
Quick shoulder rotations (warm-up)
Quick triceps band press down (warm-up)
DB bench 10x3 w/ middle weight band
90 Degree external rotation 3x10-12
Triceps 3x10
Shoulder 3x10
Core work 4x10-12
Biceps 3x10
Neck work

Day 4:
Recovery
MM warm-up exercises
If time work:
(Light weight)
DB press (3 minutes)
Triceps push down 3 grips (1 minute for each grip)
4 Minutes shoulders
(1 minute DB press/1 minute laterals/1 minute front raises/1 minute rear raise)
Aichs presses 3x10 (fairly light)
Lat pull down
Maybe some grip work
Static stretch (20 second holds)

Day 5:
Squat assist
MM warm-up exercises
Good morning w/ cambered bar (work up to 4-6 rep max)
Stiff leg deadlift
Hip work (wide outs with band doubled above knees) 3x10
Reverse Hyper 4x10
Back extensions
Core work 4x10-12
Neck work
Calves

Day 6:
Recovery
MM warm-up exercises
Sled training or time work
If time work:
(Light weight)
Good morning (3 minutes)
Single leg press (3 minutes)
Lying Leg curl (3 minutes)
Leg Extensions or step ups 3x10 (moderate-heavy)
Maybe some grip work
Static stretch (20 second holds)

Day 7:
Bench assist
MM warm-up exercises
Quick shoulder rotations (warm-up)
Quick triceps band press down (warm-up)
Stratus Anterior Activation Work (warm-up)
3xAMRAP pull-ups
3xAMRAP chin-ups
Floor presses
Row 4x10
90 Degree external rotation 3x10-12
JM press on smith machine
Core work

Day 8:
Recovery
MM warm-up exercises
If time work:
(Light weight)
DB press (3 minutes)
Triceps push down 3 grips (1 minute for each grip)
4 Minutes shoulders
(1 minute DB press/1 minute laterals/1 minute front raises/1 minute rear raise)
Aichs presses 3x10 (fairly light)
Maybe some grip work
Static stretch (20 second holds)

Day 9:
ME squat/DE dead
MM warm-up exercises
Glute bridges 2x5
Band pull downs behind neck 2x5 (to stretch out lats)
ME box squat (work up to ME single or triple)
DE Dead
Reverse hyper or Pull through 4x10
Glute Hams 3xAMRP
Core work 4x10-12
Neck work

Day 10:
Recovery
MM warm-up exercises
Sled training or time work
If time work:
(Light weight)
Good morning (3 minutes)
Single leg press (3 minutes)
Lying Leg curl (3 minutes)
Leg Extensions or step ups 3x10 (moderate-heavy)
Maybe some grip work
Static stretch (20 second holds)

Day 11:
ME Bench
Quick shoulder rotations
Quick triceps band press down
DB presses (work up to ME single or triple)
90 degree External Rotations
Lockouts
Floor presses, Decline, or suspended pushups
Incline dumbbells
Flys
Core work 4x10-12
Neck work

Day 12:
Recovery
MM warm-up exercises
If time work:
(Light weight)
DB press (3 minutes)
Triceps push down 3 grips (1 minute for each grip)
4 Minutes shoulders
(1 minute DB press/1 minute laterals/1 minute front raises/1 minute rear raise)
Aichs presses 3x10 (fairly light)
Maybe some grip work
Static stretch (20 second holds)

Let me know if there is anything I should add/change.

Thank you much.

BUMP

some more information from you would be usefull, such as.

Training history/experiance
experiance with the west side methods
current goals (and how you think your approach is going to get you closer to those goals)

I think you have the work to spread out. I beleive you should be adding the recovery workouts in as extra through out the week like follow the basic templete so me/debench and me/de lower all in one week and then do your feeder workouts mayeb in the morning or on off days my 2 cents

[quote]JNeves wrote:
some more information from you would be usefull, such as.

Training history/experiance
experiance with the west side methods
current goals (and how you think your approach is going to get you closer to those goals)[/quote]

I have been lifting seriously for a little over a year now. Before then, I lifted on and off since beginning of highschool. I am currently 22 years old. My goals are to gain strength and weight. I have been training westside method for about 5 months, and I really like it.

[quote]DeanoT wrote:

Let me know if there is anything I should add/change.

Thank you much.[/quote]

Yeah - everything. But not yet.

I think you are missing the whole point of the template.

Everything works, for awhile.

You are meant to change things. Keep using them until they stop working.

Keep identifying your weaknesses and work on them.

I suspect you are trying to “perfect” the template, there is no such thing.

Just give what you have worked out a go and keep changing things up every few weeks.

It does not have to be a complete change just keep looking for what your weaknesses are and work on them.

I mean, can you list right now you weaknesses in each of the lifts? Can you tell me what part of your bench is giving you trouble? Where is failure happening? What exercise will fix that problem?