I’ve come up with my own version of WestSide Training to go with my schedule. Here it is and any suggestions and advice are welcomed. 6 week macro-cycle: Weeks 1 & 2 are large volume, Weeks 3-5 are medium volume, and Week 6 is small volume. Weeks 1 & 2 I will be using MAG-10 and converted finaplix at 1.5 doses/day and 50 mg/day respectively. Monday: Dynamic Bench, Triceps, Calves, Grip, Abs. Wednesday: Maximal Squat, Back, Biceps, Calves, Abs. Friday: Maximal Bench, Triceps, Calves, Grip, Abs. Saturday: Dynamic Squat, Back, Biceps, Abs. Weeks 1-3 will use same exercises for dynamic and maximal days. Weeks 4-6 will use same exercises for dynamic and maxmial days (but will differ frmo weeks 1-3). Exercises for supplemental work will remain the same for the entire 6 week macro-cycle. Rest periods 45-90 seconds on supplemental work.
Do you guys see any major problems with this program? I plan to to this 2 times to see how it works. After, I will think about purchasing or constructing a sled, get some bands for squats, and add some GPP work to increase work capacity. Thanks for the help guys.
What exactly are you decreasing the volume on each week? If your talking about decreasing volume while increasing intensity you really dont need too. On Max Effort day you will get all the intensity you want. On dynamic day your volume will be around the same every week if you using 60% of your shirtless max. It sounds like your still kinda stuck on progressive overload with the volume idea. On supplementle work I would change the excercise every two weeks. Also on Max effort day I would also change the excercise every two weeks. Your rest periods seem good for supp. work, but I personally would go about45-60 seconds rest between sets. Also use about 45-60 sec. rest between speed bench sets. Hope this helps.
Not quite sure why you are reducing the volume. In fact, you should be trying to increase your volume, that is, increasing the volume on your assistance exercises. The weight for your speed bench would stay the same (45-60% of shirt max). Rest periods seem ok on assistant work. Speed bench rest should be 30-60 seconds. 3 weeks is Ok assistance exercises. Most of the literature says 2 weeks, but the guys at WSB will push them as far as 5 weeks. Basically they switch up when they feel the exercises isnt working anymore. You’ll have to judge your own adaptation. You may want to add another day of back work in there. The lats are hard to overtrain, and you will definitaly see some gains in your bench from the extra lat work. You also didnt mention any shoulder/external rotator work in your plan. Its not a bad plan, but I think you could make some improvements. Most importantly, what are your goals (ie BB, powerlift, etc)
Chad T
Thanks for the assistance so far guys. What I meant by decreasing the volume is that I could handle more while using MAG-10. Therefore, I would add more sets for only supplemental/assistance exercises then other weeks. Week 6 I wanted to decrease my volume from Weeks 3-5 only because often I get burn out and many a times I will want an off week or a few days. So really the plan is Weeks 1-2 Huge Volume, Weeks 3-5 Large Volume, Week 6 Varies (depending on how I feel). I realize the goal is to increase work capacity and therefore increase volume and I plan to do this by “feel” and after a 6 wee macro-cycle I might be able to see where I stand. I decided that I will change exercises with supplemental work every 3 weeks instead of keeping them the same for the whole 6. I should have mentioned shoulder work. Side delts and rotator cuffs will be trained on bench days. As for adding another day of back I will have to see, but my back has always done good on 2 days/week and I get extremely sore in my lats. Any more tips or advice guys? Thanks.
My goals always change. For the most part though, they are to increase strength while adding some size. I am currently 205 lbs. and roughly 11% bodyfat. I like being lean and I don’t plan on competing so I eat healthy foods, usually maintenance calories unless using anabolics I go +1000 calories/day.
I would do the volume just the opposite. Start with a lower volume and work your way up. Midway through your 6 week cycle, and the second time around, decreased volume will not help you, it will just delay your gains. Remember, you will be getting stronger as your program goes on, not weaker. Then again, I use WSB primarily for powerlifting. Just my opinion.
Chad T.