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Mr.Hardcore98
10-18-08, 9:24 pm
how should i split up my routine if im doing all three events(bench, deadlift, and squat) including speed days power days and everything

T o m m Y
10-18-08, 9:30 pm
westside of course =)

Mon-ME SQ/DL

Wed-ME BENCH

Fri-DE SQ/DL

Sun-DE BENCH

Mr.Hardcore98
10-18-08, 9:31 pm
what about the secondary muscles

shizz702
10-18-08, 9:37 pm
I'm currently doing this:

Monday (Volume)
Squat - 5x5
Bench - 5x5
Power cleans - 5x3
Accessory: Abs + lower back


Wednesday (Recovery)
Front Squat - 3x3
Standing press - 3x5
Barbell Rows - 3x5 (or pullups, 3 x 8-15)
Accessory: abs only


Friday (Intensity)
Squat - ramp to max set of 3 or 5
Bench - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: Abs + Direct arm work + lower back work

It's a great routine geared towards getting your big 3 up, you can read up on it here:

http://startingstrength.wikia.com/wiki/After_Starting_Strength#Volume.2FRecovery.2FIntens ity_aka_The_Texas_Method

Edit, I just noticed you're doing speed work too, which can be incorporated in this, if you want to do speed work you can run it like this:

Monday [High Volume/Moderate Intensity]
Squat 3X8
Bench Press/Press 3X8 (Alternating)
Assistance work
Deadlift 1x5

Wednesday [Low Volume/Low Intensity]
Front Squat 3x3
Press/Bench Press 2X5 (Alternating)
Assistance work
Back Extension/GHR 5x10
Chin ups 3x12

Friday [Speed Sets]
Squat 10x2 (1 min. rest)
Bench Press/Press 10x3 (1 min. rest) (Alternating)
Deadlift 15x1 (30 sec. rest)

T o m m Y
10-18-08, 9:40 pm
check your PM hardcore...

Jonisocool
10-18-08, 10:16 pm
Step 1.)

Read everything at westsidebarbell.com and elitefts.com

Here's a Westside Primer

http://forum.bodybuilding.com/showthread.php?t=793118&highlight=westside

Step 2.)

Do work

Mr.Hardcore98
10-19-08, 1:13 pm
alright thanks guys my bro wants to get into the powerlifting im a bodybuilder so i really did not know how to set him up

eric downey
10-20-08, 1:15 am
This is what i currently do
Monday
Squat, sled work, and other lower leg movments

Tuesday
Upper bady Me work mainly
Benching of some sort, Bi's, Light shoulder work (rear/side delts)

Thursday: Back.
Low rows and deads, shurgs, upright rows

Sat: ME Bench