OK, I want to bench 405 pounds. I want to deadlift over 500 and I want to squat at least what I can bench, lol, but 405 would be fine for now
This is my attempt at getting there.
I will be using a westside template, a more basic version of it, to see if that helps. There are so many possibilities to use with westside, that I think some times people get caught up in too many things and stray away from the basics of the template.
My schedule will be flexible based on each week, but its your standard ME bench, ME squat/DL, and DE bench and DE squat DL. Probably will not be using box squats on dynamic day, opting for regular full squats. I want to squat a lot, but also FULL squat a lot, not the wide stance parallel powerlifting stuff. I don't plan on competing, so it won't matter much to me.
July 20
ME Bench
Incline bench press
135 x 8
185 x 3
225 x 3
275 x 2
315 x 1
325 x 1
295 x 1
295 x 1
295 x 1
*The plan for my max effort lifts is to work up to a max set, hopefully a new 1RM each week, and then do 3 lifts at 90% of the max for that day to complete the max effort work
JM Press
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
*1st time doing these, I think I did them right, I felt all the stress in my elbows and lower tris, I have read if you feel it there, you are doing them good. Today was high volume, low intensity tricep day. Will do close grip benches on DE day with a lot more weight and a lot less reps.
Chest Supported Rows
160 x 8
160 x 8
160 x 8
160 x 7
160 x 6
DB front raises
30 x 10
DB side laterals
30 x 10
DB rear laterals
30 x 10
This is my attempt at getting there.
I will be using a westside template, a more basic version of it, to see if that helps. There are so many possibilities to use with westside, that I think some times people get caught up in too many things and stray away from the basics of the template.
My schedule will be flexible based on each week, but its your standard ME bench, ME squat/DL, and DE bench and DE squat DL. Probably will not be using box squats on dynamic day, opting for regular full squats. I want to squat a lot, but also FULL squat a lot, not the wide stance parallel powerlifting stuff. I don't plan on competing, so it won't matter much to me.
July 20
ME Bench
Incline bench press
135 x 8
185 x 3
225 x 3
275 x 2
315 x 1
325 x 1
295 x 1
295 x 1
295 x 1
*The plan for my max effort lifts is to work up to a max set, hopefully a new 1RM each week, and then do 3 lifts at 90% of the max for that day to complete the max effort work
JM Press
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
*1st time doing these, I think I did them right, I felt all the stress in my elbows and lower tris, I have read if you feel it there, you are doing them good. Today was high volume, low intensity tricep day. Will do close grip benches on DE day with a lot more weight and a lot less reps.
Chest Supported Rows
160 x 8
160 x 8
160 x 8
160 x 7
160 x 6
DB front raises
30 x 10
DB side laterals
30 x 10
DB rear laterals
30 x 10
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