Use more than just GMs to bring up your hams. Try Glute-ham raises if you have one, stiff legged conventional, stiff leg sumo, GMs, RDL’s, hypers, and just basic leg curls, and even leg curls for time if you want. That worked well for me for awhile.
Thats the whole idea of westside btw, find weaknesses and center your assistance work around them
Whats your stats? Height, weight, best lifts.
sie
February 16, 2011, 12:58pm
22
Do a Westside Plan if you like, but I still don’t think you are ready to identify your weaknesses correctly and the best way to train them.
There are more to Squats and Deads than hamstrings…hips, upper / lower back etc
surjenj
February 16, 2011, 4:01pm
23
There will nothing happen’ if i just give it a try.
I still think of how many and what supplemental/assistance excersices to use after the ME/DE ones.
This is the training plan that unstable gave me. I like it, and i’ll train it.
Week A
Monday: ME squat / dl
Wednesday: ME bench
Friday: DE squat / dl
Week B:
Monday: DE bench
Wednesday: ME squat / dl
Friday: ME bench
Week C:
Monday: DE squat
Wednesday: DE bench
Friday: ME squat
Week D:
Monday: ME bench
Wednesday: DE squat
Friday: DE bench
Texas method worth for me BOY-O
Monday/Wednesday/Friday
Workout A: Mon Volume
Squats 5x5- 225
Bench press 5x5- 165
Chin Ups 5x5
Workout B: Wed Recovery
Squats 3x5-185
Press 3x5- 95
Dead lift 1x5-315
Workout c: Fri
Squats- 275x3
Bench press 193x3
Power clean 5x5 135
Assistance Exercises
Dips
Curls
Bent over rows
Shrugs