Guest guest Posted July 11, 2002 Report Share Posted July 11, 2002 I've modified the traditional westside routine in a sort of hybride routine suitable for my personal liking. It goes like this : tuesday 1. max effort bench press : week 1 boardpress week 2 floor preess, week 3 regular bench press week 4 repeat (singles or 3 rep max) 2. triceps exercise of choice 2-3 sets of 12-15 3. sumo deadlift : i am changing from regular deadlift to sumo so I am learning this lift. 2-3 sets of 3-5 wednesday 1. speed squat or boxsquat : 6-8 sets of 2 between 55-70% of max. with bands 2. good morning 3. chin or pull down saturday 1. max effort lowerbody : week 1 : squat, week 2 deadlift week 3 sumo deadlift week 4 repeat 2. Speed bench : 9 sets of 3 between 60-70% of max. with bands 3. triceps exercise 4. ab work So for this routine is working great for me in increasing my power lifts. Arnoud Bührs Gouda The Netherlands Quote Link to comment Share on other sites More sharing options...
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