Hello, I am a new member to this board. I have formerly frequented the bodybuilding.com powerlifting forum. My name is Joe M
Was wondering what some of you thought of my routine. I have been weight training for 1 1/2 years, and strength/powerlifting for a little over 1 year. Been mainly doing a Westside Barbell protocol.
My best lifts are 445/320/540 raw. I am 6’0 236 pounds and 24 years old. I work hard outside of the gym, so I do what I can.
Basically, the routine has Westside and Ed Coan principles with a mix of ME/DE/RE and mini periodization (5’s,triples,and doubles). It is offseason routine. It goes:
For ME Bench- close to 5RM for 3 sets of goal (3x5)
then, 3 board presses for 5’s 1-2 sets, then, 2 board 5’s 1-2 sets
then, triceps,shoulders,lats assistance
*Once I hit my 5 rep goals, I’ll do 3x3 goals, 2x2 goals,week off then new 1RM
DE Bench- Speed Bench 9x3 60% max bar speed
then, RE method, starting DB Inclines 2x6-10 (30 degree) 2x6-10 (45 degree)
then, triceps,shoulders,lats assistance
ME Squat/DL- Rotate Squats (every other week), then DL (every other week). close to 5RM for 3 sets goal (3x5)
then, high box for 5’s 1-2 sets, front squats 5’s 1-2 sets
hams/glutes, abs/lower back,calves
the next week would be DL, close to 5RM for 3 sets goal. goal will be around 475 for 3x5.
then, SLDL or Rom DL 5’s 2 sets, GM’s 5’s 2 sets
then, abs/lower back,calves assistance
*Once I hit my 5 rep goals, I’ll do 3x3 hitting 3 rep goal, then 2x2 hitting 2 rep goal. I’ll then take week off and go for new 1RM
DE Squats/DL- Speed low box 12x2,11x2,10x2 (pendulum wave) DL’s 6x1-3
then, RE method (squats) close stance ATG 2x6-10, Lunges 2x6-10, (DL) Power Shrugs 2x6-10, elevated,SLDL,or Rom 2x6-10
then, abs/lower back,calves assistance
- I will be doing a full meet this fall/winter. 6-8 weeks out, I will do a peaking routine with hardly any assistance
Anyone ever try anything similar to this? How does it look? Thank You