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Littlefry
03-09-09, 10:21 pm
Hey bro's to start off Ive been lurking around the pit for a while now and have a few question regarding routines. Ive mainly been reading up and doing research on westside and 5/3/1 routines. I decide to come here and ask for some of the more experienced powerlifters advice.

Im currently on a cut that I will be finishing at the beginning of April, than I would like to move onto a powerlifting routine and see what I can accomplish. Ive used Bill Starr's 5x5 routine with great sucess but now feel that a true westside routine would benifit me a bit more, since my body tends to respond well to lower reps and higher weights.

So on to the questions, exactly what type of westside routine would some of you more experienced powerlifts suggest I use. Since Im just starting into powerlifting I would perfer not to use any band or chain work until I have atleast a year under of PL training under my belt. Im looking to increase all three main lifts utilizing a 4-day split perferably. I was wondering if any of the more expereinced powerlifters here in the pit, either have or could help me devise a 4-day westside routine. Any help is appreciated.


Current Stats:

Age:21
Weight:214 pounds
Height: 6ft
BF:10.2%

Bench: 275x5
Squat: 455x5
Deadlift: 335x5 (had a lower back problem working back to higher weights)

brays3440
03-10-09, 2:00 am
Here is basically westsides beginner template over 12 weeks with a 4 day split. Monday(dynamic bench)-Tuesday(Max effort squat/dl)-Thursday(max effort bench)-Friday(dynamic squat/dl).
Week 1 day 1

-De Bench: 8 sets of 3 @ 60% of 1rep max.
alternate between 3 grips close, normal, and wide. 60 seconds rest between sets. lower the bar in 2 seconds and explode on the way up.
-4 board press 3 sets of 3
start first set with the weight you used for your dynamic bench and add weight for you next two sets, you dont have to get a true three rep max on this day. your goal is to learn the movement and to have the baseline weight for your 3 rep max, your grip should be pinkys on the ring.
-DB bench 3 sets of 10. Start with a weight that you know you can use for 15-20 reps and increase during the next 2 sets, make sure your elbows are tucked at you side.
-DB bent over row 3 sets of 10. Same as above
-Tricep Pushdown 4 sets of 12. Choose any kind of triceps attachment and be sure that you can get all 12 reps of every set

Week 1 day 2

-Close stance low box squats. low box is 2" below paralell. start with the bar for 5 reps and work up slowly andding approximately 10% or your max squat for each set. Keep doing sets of 5 reps untill you cannot acheive the desired reps.
-Glute Ham Raises. Perform 30 reps; use as many sets as you need to get this number
-DB lunges 3 sets of 10 per leg. Use just body weight for the first set then increase weight the next two sets.
-45 degree back raise 3 sets of 15. Same as above
-Weighted sit ups 3 sets of 10. Same as Above.

Week 1 day 3

- 2 board press. Start with the bar for 5 reps and work up slowly adding 10% of you max benchfor each set until you cannot reach the desired amout of reps.
-pull ups 5 sets. Test yourself and see how many reps you can do in one set. Divide that number in half and and perform 5 sets with that number.
- 3 way shoulder raises 3 sets of 20 per side. Using a 10lb weight in each hand perform 20 reps of front raises, 20 of side reaises and 20 or rear raises without resting, this is one set.
- Dumbell tricep extensions 3 sets of 10. Begin with a weight that you can do for 15-20reps and increase the weight every set.

Week 1 day 4

-Box Squat 10 sets of 2 @ 55% of your 1 rep max. Use parallel box, 60 seconds rest between sets, be explosive.
-DL 10 sets of 1 @ 55%. 60 to 90 seconds rest between sets
-Reverse Hyperextensions 3 sets of 10. First set with weight you can do for 15-20 reps, add weight each additional set
-Side Bends w/dumbells 3 sets of 10
-Hanging leg raises with bent knees 3 sets of 10

Week 2 day 1

-Dynamic bench 8 sets of 3 @ 60%, 1x2@70%
-4 board press 3 sets of 3. Use your 3rep max from week 1 and try to beat it on the last set. if you can do more than 3 reps go ahead and try to get as many reps as you can
-DB bench 4 sets of 10
-DB bent over row 4 sets of 10
-Tricep Pushdowns 4 sets of 12

Week 2 day 2

-Close stance low box squats. Work up to a new 5 rep max
-Glute Ham Raises (GHR) 40 total reps
-DB lunges 4 sets of 10 per leg
-45 degree back raise 4 sets of 12
-weighted sit ups 4 sets of 10

Week 2 day 3

-2 board bench. work up to a new 5 rep max
-pull ups. 6 sets
- 3 way shoulder raises. 3 sets of 20 per side
-DB tri extensions 4 sets of 10

Week 2 day 4

-Box squat 10 sets of 2 @ 60%
-DL 10 sets of 1 @ 60%
-Reverse Hypers 4 sets of 10
-Side bends w/ DB's 3 sets of 10 per side
-Hanging leg raise with bent knees 3 sets of 10

Week 3 day 1

-Dynamic bench 8 sets of 3@ 60%, 1x2@70%, 1x1@80%
-4 board bench 3 sets of 3. Try to beat the previous weeks max
-DB bench 5 sets of 10
-DB bent over row 5 sets of 10
-Tri pushdown 4 sets of 12

Week 3 day 2

-Close stance box squat, work up to new 5 rep max
-GHR 40 total reps
-DB lunges 4 sets of 10 per leg
-45 degree back raise 5 sets of 10
-weighted sit ups 5 sets of 10

Week 3 day 3

-2 board press work up to new 5 rep max
-pull ups 7 sets
-3 way shoulder raises 3 sets of 20 per side
-DB tri extension 5 sets of 10

Week 3 day 4

-Box Squat 8 sets of 2 @ 65%, 1x1@75%, 1x1@85%
-DL 8 sets of 1 @ 65%, 1x1@75%, 1x1@85%
-Reverse Hypers 4 sets of 10
-Side bends w/ dbs 3 sets of 10
-Hanging leg raises 3 sets of 10

Week 4 day 1

-Dynamic bench 8x3@60%
-Rack lock outs 3 sets of 3 range of motion should be about 4" work up to 3 rep max
-DB incline press 3x10
-Chest supported rows 3x10
-tri pushdowns 4x12

Week 4 day 2

-Dl while standing on 3" block. work up to 3 rep max
-GHR 30 total reps
-DB step ups 3x10per leg. step up to box that puts your thigh parallel to the floor
-back raises 3x10
-weighted sit ups 3x10

Week 4 day 3

-Floor press, work up to 3 rep max.
-pull ups 5 sets
-DB front raises 3x10
-elbows out tri extensions 3x10

Week 4 day 4

-Box squat 10 sets of 2 @! 55%
-DL 10 sets of 1 @ 55%
-Reverse Hypers 3x10
-Side bends 3x10
-Hanging leg raises 3x10

Week 5 Day 1

Same as week 4 except bump up percentage to 60% on dynamic bench, new 3 rep max for rack lock outs and 4 sets for db incline and chest supported row

Week 5 day 2

Same as week 4 except new 3 rep max for DL, 40 total reps for GHR, and 4 sets for Step ups and sit ups

Week 5 day 3

Same as week 4 except, new 3 rep max on floor press, 6 sets for pull ups and 4 set for front raises and tri extensions

Week 5 day 4

Same as week 4 except percentages are 60% and 4 sets for reverse hypers

Week 6 day 1

Same as week 5 except dynamic bench is 6x3@60%,1x1@70%,1x1@80%, and 1x1@90%, lockouts new 3 rep mac and 5 sets for db incline and rows

Week 6 day 2

Same as week 5 except new 3 rep max for DL

Week 6 day 3

Same as week 5 except new 3 rep max for floor press, 7 sets for pull ups, and 5 sets for front raises and tri extensions

Week 6 day 4

Same as week 5 except percentages are 8sets@65%, 1x1@75%, 1x1@85%, and 5 sets for rev hypers

Week 7-8-9
-Day 1
DE bench. follow rep and percentage scheme for weeks 4-5-6
5 board press to 3x3 rep max, beat max for each week
Db rear laterals 3x12 keep at 3 sets entire 3 week wave
standing db military press 3x10 adding another set each week (weeks 8&9 only)
-Day 2
High box squats to 3 rep max
BB lunges 3x10 per leg adding another set each week (weeks 8&9 only)
good mornings 3x10
weighted sit ups 3x10 going to 4 sets weeks 8&9
-Day 3
Close grip bench to 3 rep max
pull ups 5 sets adding another set each week
tri extensions with straight bar 3x10 adding another set each week(weeks 8&9 only)
seated db power cleans 4x15(weeks 8&9 only)
-Day 4
Box squat and DL follow same rep and percentages and the previous 3 week wave
reverse hypers 3x10 adding a set each week
side bends and hanging knee raises 3x10

Week 10-11
-Day 1
Dynamic bench same as previous 3 week wave
4 board press 3x3 trying to beat previous maxes
DB bench 4x10, drop to 3 sets for week 11
Tri pushdowns 4x12
DB bent over row 3x10 (week 11 only)

-Day2
Rack pulls work to 3 rep max
bb lunges 4x10 per leg(week 10 only)
good mornings 3x10(week 10 only)
weighted sit ups 4x10 drop to 3 sets for week 11

-Day3
3 board press working up to 1 rep max, during week 11 work up to 80% of that max
pull ups 6 sets for week 10, 4 sets week 11
tricep extensions w/ straight bar 4x10(week 10 only)
seated db power cleans 4x15 week 10, 2x15 week 11

-Day4
box squats and dl 8 sets @60% week 10, 55% week 11
reverse hypers 5x10 week 10, 3x10 week 11
Side bend and Hanging knee raises 3x10

Week 12
Days 1&2-OFF
Day 3 Test max bench
Day 4 Test Parallel squat and Deadlift


Hope this helps

mark
03-10-09, 12:30 pm
go with the 5/3/1 routine. Much easier to follow, and definitely works without the need of bands or chains.
As long as you lift the bar as fast as you can on all your work sets, your speed will improve without the need of DE work.

Littlefry
03-10-09, 12:32 pm
Thanks I just finshed looking at the routine and it looks like a great starter westside routine. It has the basic movements in there with no chains or bands. After a year mabey Ill start adding in chain or band work depending on my goals and training up until that point. Once again thanks for the routine. Mark do you have any complete 5/3/1 routine lying around that I could take alook at as well?

mark
03-10-09, 1:08 pm
-squat, bench, dl, or shoulder press following 5/3/1 outline.
-Compound assistance lift for sets of 3-8
-whatever else you need to do
-whatever you want to do

brays3440
03-11-09, 12:25 am
check my training log, i havent been keeping up withit since the birth of my daughter but here is the link http://forum.animalpak.com/showthread.php?p=548115#post548115

Littlefry
03-11-09, 12:41 pm
nice looking log brays, it give me kinda of outlook of how a proper 5/3/1 can work and run.

brays3440
03-12-09, 12:24 am
no problem, if you have any questions feel free to ask

Littlefry
03-12-09, 1:09 am
Yea so far the routine posted in this thread has really intriged me.

brays3440
03-13-09, 12:21 am
if you are going to do the begginer work out make sure you give yourself about 2 hrs because of all the volume

Littlefry
03-13-09, 1:20 pm
2hrs that seems a bit long to me, looking at the beginner westside template in here, and accouting for the rest taken between sets, Im guessing that it would take me approximately 60-75mins to complete my workout.

T o m m Y
03-13-09, 5:06 pm
I would def go with the 5/3/1 bro

Littlefry
03-15-09, 5:41 pm
I dont know small Im loving the westside routine that has been posted in this thread, I think I could do big things with it.

Littlefry
03-15-09, 5:44 pm
Hey brays or anyone else here, does anyone have a more indermediate westside routine like the one posted above from brays that I could take a look at.

brays3440
03-15-09, 9:27 pm
let me look through some of my stuff and see what I can come up with

Littlefry
03-15-09, 11:01 pm
Thanks bro

brays3440
03-15-09, 11:25 pm
Essentially it breaks down to this for intermediate. On dynamic bench days you will do you speed work, followed by heavy tri work, shoulder work, and upper back work. On dynamic squat days its speed work, lower back work, hamstring work, and ab work. On max effort bench days its your max effort lift, accessory tri work, upper back and shoulder work. On max effor squat/dl days its max effort, lower back, hamstring, and ab work. Work your lifts on 3 week pendulum waves and switch your lifts after every cycle. All accessory work is 3-5 sets and 10-15 reps

Littlefry
03-16-09, 3:25 pm
So pretty much the same as the routine above jsut working in more speed work, and higher rep accessory work. You dont have an exact template Im guessing? I will have to design a workout for myself specifically than post it up and get some feedback on it and make changes that are nessecary.