my westside routine

[umass]

o.k so I finish westside's 9 week training program a month ago or so and now I would like to do something similar of my own creation. It is roughly based on the ideas of westside, here it is
DAY 1 Max effort push
1bench press variation 5,3,3,2,1
2push press or variation 5,3,3,2,1
3reverse grip pull up 3*10
4barbell row 3*10
5JM press 2*8
DAY 2 Max effort squat/deadlift
1squat/dealift variation(to be switch weekly) work up to 3*2
2if 1 was a squat then this will be a romainian DL if it was a DL then bugarian split squat 4*6
3pull through 3*8
4leg press 3*8
5ab work 4 sets
DAY3 REST/GPP
DAY4 Max effort pull
1 pull up 5,3,3,2,1
2row 5,3,3,2,1
3incline bench 3*10
4upright row 3*10
5 barbell curl 2*6
DAY5 rep effort squat
1 front squat 6,6,8,12
2 goodmorning or romainian DL 6,6,8,12
3lunge 4*8
4ab work 6 sets
DAYS 6 and 7 off
I will do the same max effort upper body lifts for 2 weeks and then switch, lowerbody will rotate weekly between a squat variation and dealift variation. Also I will not be going to failure on the max efforts they should be done with 1 rep left in the tank. Goals are strength and mass, what do ya think?

[DKing]

Are you specifically training to compete in PLing and to improve the Big 3?

Danny

[umass]

No, I'm not interested in powerlifting specifically though maybe in the future, I'd like to use this as a bulking routine and to add strength, I liked that training style alot.
Now that I think about it, it is kinda false advertising to call it my westside routine more like my bastardized bodybuilding westside routine.

[DKing]

Okay.

Day 1:
-Don't have 2 max effort exercises. Work up to a max on your first and then do the second for low reps but not a max.
-The volume on your max exercise is kind of low. Don't take it quite so specific. Start with 3 rep sets and when that gets a bit harder drop to singles until you hit your max. This could take 3 sets, it could take 5, or even over that, but no need to keep it really structured. Although with your goals you will probably be a bit better off keeping things at a 3 rep max.
-Other than that no serious problems with it.

Day 2:
-Make the second exercise RDL's no matter what the first was, you need more P.Chain work.
-Drop the leg press and use bulg. split squats there.

Day 4:
-I wouldn't do 2 max effort days for upper. That makes three total, not a good idea. If you don't want to use a dynamic day make it a rep day.
-Lots of other stuff I am not a fan of with this day, its not really set up to get a person stronger.

Day 5:
-Why the crazy rep ranges on the first two exercises?


Danny

[umass]

thanks for the input, for day 1 2nd exercise I will do 5*3 with 5rm
day 2 I've followed your advice completely
day 4 I've turned it into a rep effort, but a lower rep effort in the 6-8 range, some of the stuff in this day is meant for asthetics(barbell curl,I promise it won't happen in the squat rack)
day 5 I've used a few programs that have similar reps schemes the one I remeber is by alwyn cosgrove and for hypertrophy it seems to produce good results.

overall I think I'll try it for a month or so and then make adjustments, for the time I'm only going to do max effort upper body push stuff, so maybe in a month switch and do max effort pull?