This is the system that I have used myself and have seen how it has helped my

This is the system that i have used myself and have

This preview shows page 12 - 15 out of 16 pages.

performance that you have been looking for. This is the system that I have used myself and have seen how it has helped my clients and me. If you look back at the numbers of how many world-class powerlifters have come out of Westside, you know that the system works. Regardless of its complications, it gets the job done and hopefully this six-week routine will show you a little bit more about how you can train from week to week. WEEK MONDAY Max Effort WEDNESDAY Max Effort FRIDAY Dynamic Effort SATURDAY Dynamic Effort 1 Squat/Deadlift Close-Stance Below Parallel Squat 1 RM Bench 2-Board Bench Press 1 RM Squat/Deadlift Wide Stance Below Parallel Squat 12 sets, 2 reps, 75% 1 RM Bench Close Grip Bench Press 9 sets, 3 reps, 50% 1 RM 2 Squat/Deadlift Rack Pull @ Pin 1 1 RM Bench Close Grip 1 RM Squat/Deadlift Wide Stance Below Parallel Squat 12 sets, 2 reps, 80% 1 RM Bench Close Grip Bench Press 9 sets, 3 reps, 50% 1 RM 3 Squat/Deadlift Wide Stance Bench Floor Press Squat/Deadlift Wide Stance Bench Close Grip Bench
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By: Shane Sweatt Page 13 Above Parallel Box Squat 1 RM 1 RM Below Parallel Squat 10 sets, 2 reps, 85% 1 RM Press 9 sets, 3 reps, 50% 1 RM 4 Squat/Deadlift Good Morning 3 RM Bench Dbell Bench 3 RM Squat/Deadlift Conventional Stance Parallel Box Squat w Bands 12 sets, 2 reps, 75% Bench Floor Press 9 sets, 3 reps, 50% 1 RM 5 Squat/Deadlift Zercher Squat 1 RM Bench Rack Press 1 RM Squat/Deadlift Conventional Stance Parallel Box Squat w Bands 12 sets, 2 reps, 80% Bench Floor Press 9 sets, 3 reps, 50% 1 RM 6 Squat/Deadlift Sumo Deficit Pull from 2-inch mat 1 RM Bench 1-Board Bench 1 RM Squat/Deadlift Conventional Stance Parallel Box Squat w Bands 10 sets, 2 reps, 85% Bench Floor Press 9 sets, 3 reps, 50% 1 RM This sample shows when you need to change the variations, the percentages of your 1-RM and much more. Notice that the variations can change from week to week, though you are still doing a squat, deadlift, and bench press. You can choose any four days of the week that you like, though I do recommend allowing for at least a day of rest between the four days so that you can allow your muscles to recover.
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By: Shane Sweatt Page 14 Accessory Work Sample I am going to provide a sample of accessory work as well. I can only speak for a general purpose since everyone has different strengths and weaknesses. You have to look at your routine and determine where you need the most work. Remember what I have said throughout the book if you are not good at a particular workout, this is where you need to be doing those workouts. You want to keep doing them over and over again until you have mastered them. Then choose another weakness that needs to be addressed. There are some that you can do on a regular basis and even those need to be switched out periodically. Days of Squatting/Deadlifting All good morning variations Cable pull-through variations Sled pulling Prowler pulling and pushing Lat specific movements Glute hamstring raise variations Glute hamstring curl variations 45-degree back extensions and reverses Days of Bench Pressing All rowing movements Dumbbell press variations Push-up variations Lat specific movements Shoulder specific movements Tricep specific movements
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