[quote]claybear wrote:
Thank you all very much for the help. If someone wouldn’t mind could they please make a sample template of what they would do? It would be VERY much appreciated. Also if anyone could say some results people got from the Westside system that would be awesome. [/quote]
I’ll give you a sample template that I typically base my routine off of, but it varies depending on what needs work. Hopefully it helps a bit. You can also check out my training log to get a better understanding.
ME Lower
GM, Squat, or Deadlift variations work up to 1,3, or 5
Lowerback
Hamstrings
Quads (sometimes)
Abs/Obliques
ME Upper
Bench Press variation work up to 1, 3, or 5
Triceps
Lats/Upper back
Shoulders/Biceps
(A lot of people find that they get enough shoulder work from their main lift)
DE Lower
Squat Variation for speed 8x2 @ 50-60%
Lower back
Hamstrings
Quads (sometimes)
Abs/Obliques
DE Upper
Bench Variation for speed 6x3 @ 40-60%
Triceps
Lats/Upper back
Shoulders/biceps
Sometimes I may replace a speed day with repetition work. DE Upper sometimes turns into an overhead press day because my shoulders are weak. Experiment with set/rep ranges to see what works best for you. Base your training around your weaknesses. MAKE SURE YOU RECOVER!