New Westside Routine

New Westside Routine

As of Oct 99

Bodyweight- 193

Max bench- 265 (competition) 300 (gym)

Max deadlift- 420 (competition) 455 triple from below knees (gym)

Max squat- (no competition) (no gym test)

Day 1- speed bench press day

Bench press- 10x3 @ 55% max 60 sec rest between sets, 3 grips (close, med, wide)

2 tricep exercise (1 pressing, 1 extension)- 4x10

3 delt exercies (1 pressing, 2 raises)- 4 x 6-8

Day 2- max effort squat and deadlift

1 max effort exercise (ie. rack deadlifts, manta ray squats)- sets of 3 until you can't do any more, then 1RM

supplementary accessory (power cleans, pull throughs, etc)- 5x8

core accessory #1 (lower back) 4x10

core accessory #2 (abs) 4x10

2 bicep exercises (heavy curling movement, follower by a hammer variation) 4x6-8

Day 4- max effort bench

1 max effort exercise (ie. rack lockouts)- sets of 3 until you can't do any more, then 1RM

1 dumbell pressing movement (inlcine presses, flat presses, decline presses) 4x8

weighted dips (4x6, until you I can do 4x10, then add weight)

1 delt exercise (always plate raises)- 4 sets 8 reps

Day 6- speed squat and deadlift day

Box squat- 8-12x2 approx 50-70% 45-75 sec rest between sets

1 supplementary accessory (partial deads, SLDL's, etc)- 5x8

core accessory #1 (lower back) 4x10

core accessory #2 (abs) 4x10

2 lat movements (1 rowing movement followed by 1 pulling movement) 4x8-10

seated calves 4x10

Sunday 10 Oct 99- Speed Bench Press Day

Speed Bench press 8x3-155, varying grip; 1x3- 225 rest paused

Close grip bench 4x8 -135

Skullcrusher (to nose) 4x8- 95

Dips 2x10

Seated dumbell press 2 sets 4x8- 50, 2 sets 4x6- 60

Plate raise 3x10- 45

Lateral raises 4x6- 25

Tuesday 12 Oct 99- Max effort squat/deadlift

Arched back gm's 1x15 -45, 1x8- 115, 1x6- 135, 1x3- 165, 1x3- 195, 1x3- 225

Power cleans 4x6- 145

Barbell curls 4x8- 85

Hammer curls 4x8- 35

Weighted Hyper ext. 4x10- 25

Hanging knee raises 4x20

Thursday 14 Oct 99- Max effort bench press

Flat bench (3 sec pause) 1x15 -45, 1x6- 135, 1x3- 165, 1x3- 195, 1x3- 225, 1x2- 245, 1x1- 250

Incline db presses 1x8 -60, 3x8 -65

Dips 4x10

Friday 15 Oct 99- Speed squat

Box squats 1x135 -20, 8x3 -225

SLDL's 3x20 -135

Seated calf raises 4x10 -10

Bent over rows 4x8 -135

Seated cable rows 4x8 -100, 110, 120, 140 (pyramid)

Lat pulldowns 4x8 -110 (rotate behind neck and to the front)

Hanging knee raises 3x20

Sunday 17 Oct 99- Speed bench press

Weighted dips 1x20 (warmup), 4x6 -25

Speed bench 8x3 -160, 1x3 -225 rest paused

Seated dumbell press 1x8 -50, 3x8 -60

Tricep ext. (chin) 4x8 -85

Plate raise 3x10 -45

Dumbell lateral raises 4x8 -25

NOTES* This workout was a little different, as I had to switch the order of exercises due to availability of equipment. I did the weighted dips to sort of warm up my delts, tris, and pecs before the workout. However, I could tell that the dips drained me a bit for the exercises to follow.

Monday 18 Oct 99- Max effort squat/deadlift

Sumo rackpulls (bottom pin) 1x8- 135, 1x6 -225, 1x3 -315, 1x3 -365, 1x3 -405, 1x1 -455

Power cleans 4x6- 150

Barbell curls 1x8- 75, 1x8 -85, 2x8 -95

Hammer curls 2x8- 35, 2x8 -40

Hanging knee raises 2x20

Wednesday 20 Oct 99- Max effort bench press

Illegal wide grip bench 1x15 -45, 1x6- 135, 1x3- 165, 1x3- 195, 1x3- 225, 1x2- 245, 1x1- 255

Incline db presses 1x8 -60, 3x8 -65

Weighted Dips 3x6 -25, 1x8 -25

Plate raise 3x 10 -45

Friday 22 Oct 99- Speed squat

Squats (explosive) 1x135 -20, 8x3 -225

Ham curls 4x8 pyramid ?lbs

Chest supported rows 1x8 -45, 3x8 -90

Seated cable rows 4x8 -100, 110, 120, 140 (pyramid)

Lat pulldowns 4x8 -110, 120, 130, 140 (rotate behind neck and to the front)

Hanging knee raises 3x20

Sunday 24 Oct 99- Speed bench press

Speed bench 8x3 -165, 1x3 -225, 1x2 -245, 1x1 -255

Seated dumbell press 1x8 -50, 2x8 -60, 1x8 -65

Close grip bench 4x8 -140

Tricep pushdown 4x8 -80-140

Dumbell front raises 4x8 -25

Cable lateral raises 3x10 -30

Monday 25 Oct 99- Max effort squat/deadlift

Sumo rackpulls (bottom pin) 1x8- 135, 1x6 -225, 1x3 -315, 1x3 -365, 1x3 -405, 1x1 -455, 1x1 -500

Barbell curls 1x8- 75, 1x8 -85, 1x8 -95, 1x8 -100

Hammer curls 1x8- 35, 3x8 -40

Weighted side bends 4x8 -45

Hanging knee raises 2x20

NEW PR * 500 rack dead. Been trying for a long time, finally got it.

Wednesday 27 Oct 99- Max effort bench press

Illegal wide grip bench 1x6- 135, 1x3- 185, 1x3- 215, 1x3- 225, 1x3- 245, 1x2- 255, 1x2 -265, 1x1 -275

Incline db presses 1x8 -60, 2x8 -65, 1x8 -70

Plate raise 3x10 -45

Hanging knee raises 2x20, 1x10

Sunday 31 Oct 99- Speed bench press (start speed wave, drop weight)

Speed bench 8x3 -135

Seated dumbell press 1x8 -50, 2x8 -60, 1x8 -65, 1x6 -65

Close grip bench 4x8 -140

plate raise 4x10 -45

dumbell lateral raises 3x10 -20

Monday 1 Nov 99- Max effort squat/deadlift

Arched backgm's 1x20 -45, 1x8 -135, 1x4 -155, 1x3 -175, 1x3 -195, 1x3 -215, 1x3 -225

Power cleans 1x4 -135, 1x4 -140, 1x4 -145, 1x4 -150, 1x4 -155

Shrugs 2x10 -225, 2x10 -275

Reverse shrugs 4x10 -135

Weighted side bends 4x10 -50

Hanging knee raises 2x20

Wednesday 3 Nov 99- Max effort bench press

Illegal wide grip bench 1x6- 135, 1x3- 185, 1x3- 215, 1x3- 225, 1x3- 245, 1x2- 255, 1x2 -265, 1x1 -275

Incline db presses 3x8 -65, 1x8 -70

Plate raise 4x10 -45

Hanging knee raises 2x20

Friday 5 Nov 99- Speed squat

Box squats 3x3 -230, 1x20 -230

SLDL's 4x10 -140

Chest supported rows 1x8 -45, 3x8 -90

Seated cable rows 4x8 -120, 130, 140, 150 (pyramid)

Lat pulldowns 4x8 -110, 120, 130, 140 (rotate behind neck and to the front)

Hanging knee raises 3x20

Sunday 7Nov 99- Speed bench press

Speed bench 8x3 -145, 1x5 -225 paused

Seated dumbell press 2x8 -60, 1x8 -65, 1x6 -65 (tried to get 2 more reps, wasn't happning)

skullcrushers 4x6 -75, 95, 100, 100

plate raise 4x10 -45

cable lateral raises 4x10 -30, 40, 40, 30

tricep pushdown 4x10 -120, 130, 140, 150

Monday 8 Nov 99- Max effort squat/deadlift

Arched backgm's 1x20 -45, 1x8 -135, 1x3 -185, 1x3 -215, 1x3 -225 , 1x3 -230

Power cleans 2x4 -140, 1x4 -145, 1x4 -150, 1x4 -155

Shrugs 2x10 -230, 2x10 -280

Reverse shrugs 4x10 -140

Weighted side bends 4x10 -55

Hanging knee raises 2x20

Wednesday 10 Nov 99- Max effort bench press

Flat db presses 1x8 -50, 1x4 -60, 1x3 -70, 1x3 -80, 1x3 -90, 1x5 -100

Close grip inclines 4x8 -155

Plate raise 4x10 -45

Dips 4x10

Hanging knee raises 2x20

Friday 12 Nov 99- Speed squat

Box squats 8x3 -235

Chest supported rows 1x8 -45, 3x6 -105

Seated cable rows 4x8 -130, 130, 140, 150 (pyramid)

Lat pulldowns 4x8 -120, 120, 130, 140 (rotate behind neck and to the front)

Hanging knee raises 3x20

Sunday 14 Nov 99- Speed bench press

Speed bench 8x3 -150, 1x5 -225 paused

Military press 1x8 -95, 1x8 -105, 1x8 -115, 1x8 -135, 1x4 -145

Weighted dips 3x6 -35, 1x10, 35

cable lateral raises 4x10 -40

tricep pushdown 4x8 -140, 150, 160, 170

plate raise 4x10 -45

Monday 15 Nov 99- Max effort squat/deadlift

Pin squats 8x3 -45, 135, 225, 275, 315, 405, 455, 475

Shrugs 2x10 -235, 2x10 -280

Reverse shrugs 4x10 -145

Weighted side bends 4x10 -60

Hanging knee raises 3x20

Wednesday 17 Nov 99- Max effort bench press

Flat db presses 1x8 -50, 1x4 -60, 1x3 -70, 1x3 -80, 1x3 -90, 1x3 -100, 1x1 -105

Db flyes 4x10 -40

Front cable raise 4x10 -30

Rear delt pec dec 4x10 -40

Hanging knee raises 2x20

Friday 19 Nov 99- Speed squat

Box squats 8x3 -240

Chest supported rows 1x8 -45, 4x6 -115

Seated cable rows 4x8 -130, 130, 140, 150 (pyramid)

Lat pulldowns 4x8 -120, 120, 130, 140 (rotate behind neck and to the front)

Hanging knee raises 3x20

Sunday 21 Nov 99- Speed bench press

Speed bench 8x3 -155, 1x5 -225 paused

Military press 1x8 -95, 1x8 -105, 1x8 -115, 1x8 -135, 1x4 -145

Barbell ext. to nose 4x8 -90

Weighted dips 4x8 -35

Db lateral raises 4x10 -25

plate raise 3x10 -45

Monday 22 Nov 99- Max effort squat/deadlift

Pin squats 8x3 -45, 135, 225, 275, 315, 405, 455, 475, 500

Weighted hypers 4x10 -45

Shrugs 2x10 -235, 2x10 -275

Reverse shrugs 4x10 -145

Weighted side bends 4x10 -65

Hanging knee raises 3x20

*This is the first time I have even stood up with 500 on my back. The pin squat is esentially a partial squat.

The pins are set at a height just under the racking mounts. I unrack the weight, take a few steps back, and perform a partial squat. I let the weight just rest on the pins, and I relax my hips, while still holding my breath. As I contract my hips and explode through the weight, I exhale. I feel this movement accomplishes a few things. First, I feel it will help build my confidence that I can actually move this weight in SOME fashion. This weight will also help build essential connective tissue. I also feel this movement may assist my deadlift as much as if not more than the squat. In any case, I was going to attempt a 1RM, but 500 for 3 is not bad, and I figured I would save the best for later…give me something to shoot for!

Wednesday 24 Nov 99- Max effort bench press

Close grip rack lockouts 1x8 -45, 1x6 -135, 1x4 -185, 1x3 -205, 1x3 -225, 1x3 -250, 1x2 -275, 1x1 -285 (partial)

Incline db press 1x8 -60, 3x8 -70

Db flyes 4x10 -40

Plate raise 4x10 -45

Rear delt pec dec 4x10 -40

Hanging knee raises 2x20

*My close grips lockouts are done in the squat rack, with my upper arms parallel with the floor. I must begin the push midway through the movement, so they are a bit harder.

Friday 26 Nov 99- Speed squat

Box squats 8x3 -245

Chest supported rows 1x8 -45, 4x8 -115

Seated cable rows 4x8 -130, 140, 150, 160 (pyramid)

Lat pulldowns 4x8 -120, 130, 130, 140 (rotate behind neck and to the front)

Weighted side bends 4x10 -70

Hanging knee raises 3x20

Sunday 28 Nov 99- Speed bench press (begin speed wave, drop weight)

Speed bench 8x3 -140, 1x5 -225 paused

Seated dumbell press 2x8 -60, 2x8 -65

Dumbell ext 4x10 -20

Weighted dips 4x8 -35

Cable lateral raises 4x10 -40

plate raise 3x10 -45

Monday 29 Nov 99- Max effort squat/deadlift

Sumo DL on box 1x20 -45, 1x10 -135, 1x4 -225 1x3 -275, 1x3 -315, 1x3 -345, 1x1 -370, 1x1 -375

Weighted hypers 4x10 -45

cable side bends 3x10 -120, 1x10 -130

standing abs 3x8 -90

dumbell shrugs 4x10 -75

Wednesday 1 Dec 99- Max effort bench press

Close grip rack lockouts 1x8 -45, 1x6 -135, 1x4 -185, 1x3 -225, 1x3 -250, 1x3 -275, 1x2 -285, 1x1 -290

-after 290 I raised the pins one setting and began with 315

1x1 -315, 1x1 -325, 1x1 -335, 1x1 -340, 1x1 -360 (couldn't budge it)

Incline db press 1x8 -65, 3x8 -70

Plate raise 4x10 -45

Rear delt pec dec 5x10 -70

Quarter dips 4x10

Hanging knee raises 2x20

Friday 3 Dec 99- Speed squat

Box squats 10x2 -245

Arched back gm's 3x20 -135

Chest supported rows 1x8 -45, 4x8 -115

Seated cable rows 4x8 -130, 140, 150, 160 (wide bar grip)

Seated cable rows 4x8 -120, 130, 130, 140 (close bar pronated grip)

Weighted side bends 4x10 -70

Spread eagkle situps 3x10

Sunday 5 Dec 99- Speed bench press

Speed bench 8x3 -145, 1x5 -225 paused

Seated dumbell press 1x8 -60, 2x8 -65, 1x5 -65, 1x3 -50

Dumbell ext 2x10 -20, 2x10 -25

Barbell ext to neck 2x10 -75, 2x10 -85

Cable lateral raises 4x10 -40

Cable front raises 4x10 (pyramid 30, 40, 50, 50)

Monday 6 Dec 99- Max effort squat/deadlift

Sumo DL on box 1x20 -45, 1x10 -135, 1x4 -225 1x3 -275, 1x3 -315, 1x3 -345, 1x2 -375, 1x1 -385

Cambered bar gm's 3x10 -135

Weighted side bends 4x10 -70

barbell shrugs 4x10 -225

Wednesday 8 Dec 99- Max effort bench press

Board press warm up to 285 single

decline db press 1x8 -60, 3x8 -70

Plate raise 4x10 -45

Rear delt pec dec 4x10 -40

Hanging knee raises 2x20

*crappy workout and exercise selection. The board is too large I believe..might not continue it next week. Also, I don't feel anything from declines.

Friday 10 Dec 99- Speed squat

Box squats 10x2 -250

Arched back gm's 3x20 -135

Chest supported rows 1x8 -45, 4x8 -115

Seated cable rows 4x8 -130, 140, 150, 160

Seated cable rows 4x8 -120, 130, 130, 140

Weighted side bends 4x10 -70

Spread eagle situps 3x10

Sunday 12 Dec 99- Speed bench press

Speed bench 8x3 -145, 1x4 -225 paused

Pin Press 4x8 -135

Close grip bench 4x8 -125

Dumbell ext 1x10 -20, 3x10 -25

U of W raise routine 1x10 -25, 1x10- 25, 1x10 -10

(front raise, lateral raise,

rear delt raise)

Hanging knee raises 2x20

Monday 13 Dec 99- Max effort squat/deadlift

Box squats max single of 410

Weighted hypers 4x10 -45

Weighted side bends 2x10 -70

Hanging knee raises 3x20

Wednesday 15 Dec 99- Max effort bench press

Board press warm up to 285 single

incline db press 1x8 -65, 3x8 -70

Plate raise 4x10 -45

Rear delt pec dec 4x10 -40

Hanging knee raises 2x20

Sunday 19 Dec 99- Speed bench press

Speed bench 8x3 -150, 1x5 -230 paused

Pin Press 3x8 –140, 1x6 –140 (pin 1 setting lower than last week)

Dumbell ext 1x10 -20, 3x10 -25

U of W raise routine 3x20

(front raise, lateral raise)

Monday 20 Dec 99- Max effort squat/deadlift

Box squats max single of 410

Weighted hypers 4x10 -45

Weighted side bends 2x10 -70

Hanging knee raises 3x20

Monday 3 Jan 00- Max effort squat/deadlift

Box squats max single of 410

Weighted hypers 4x10 -45

Weighted side bends 2x10 -70

Hanging knee raises 3x20

Chest supported rows 5x8 -45

Monday 24 Jan 00- Max effort squat/deadlift

Bent over gm’s work up to max triple at 225

Weighted hyperextensions 3x10 -45

Standing abs (lat machine) 2x10 -60

Weighted side bends 4x10 –70

Hanging knee raises 2x20

Seated calf raises 4x10 –125

*Whoa…I have taken a bit of time off due to the holidays, a trip to Florida, and a stomach virus. This has been my first layoff since I moved here in August, so that’s not too bad. Even then I still went to the gym every now and then. I needed it though, because my lower back has been giving me trouble. It seems a bit better now, so we’ll see what happens. I have received a program from someone who lifts at Westside, (Bob Youngs) and it’s pretty close to the one I have detailed above, so I’ll definitely give his a shot.

Wednesday 26 Jan 00- Max effort bench

Wide grip bench work up to max set of 6 reps at 225

JM Press 4x8 -115

Plate raise 4x10 –45

Tricep pushdowns 3x10 – 110

Friday 28 Jan 00- Speed squat

Box squats 10x2 –225 12” box

Arched back gm's 3x10 -135

Chest supported rows 1x8 -45, 4x8 -115

Weighted side bends 4x10 -70

Standing abs (lat machine) 4x10 –70

Sunday 30 Jan 00- Speed bench press

Speed bench 8x3 –135 w/40lbs chains

JM Press 4x8 –105 w/40lbs chains

Seated db press 1x10 –45, 3x8 -60

Dumbell tri ext 2x10 -20, 2x10 -25

Standing lateral raise 3x10 –25, 1x10-30

*This is the first workout I have been able to do with chains. I got them this summer but accidentally left them in West Virginia and someone brought them for me on a visit. They are 2 5 foot lengths of 5/8” chain, and weigh 40lbs a pair.

Monday 31 Jan 00- Max effort squat/deadlift

Bent over gm’s work up to max triple at 230

Weighted hypers 4x10 -45

Standing abs (lat machine) 3x10 -70

Weighted side bends 4x10 –70

Seated calf raises 4x10 –125

Wednesday 2 Feb 00- Max effort bench

Close grip floor press max single 230 w/40lbs chain

JM Press 4x8 -105 w/40lbs chain

Plate raise 4x10 –45

Tricep pushdowns 3x10 – 110

Friday 4 Feb 00- Speed squat

Box squats 8x3 –205 w/40lbs chain 12” box

Weighted hypers 4x10 -45

Chest supported rows 1x8 -45, 4x8 -120

Cable side bends 4x10 –70, 80, 90, 100

Standing abs (lat machine) 4x10 –80

Sunday 6 Feb 00- Speed bench press

Speed bench 10x3 –140 w/40lbs chains

JM Press 4x8 –110 w/40lbs chains

Seated db press 1x8 –50, 2x8 –60, 1x4 -60

Ticep pushdowns 4x10 –110, 120, 130, 140

Db front raise 3x10 –20, 25, 30

Monday 7 Feb 00- Max effort squat/deadlift

Manta ray box squats max single 290 w/40lbs chain 12” box

Arched back gm’s 4x6 – 135 w/40lbs chain

Standing abs (lat machine) 2x10 –80, 2x10 -90

Db side bends 4x10 –70

Seated cable rows 4x10 –110, 120, 140, 160

Wednesday 9 Feb 00- Max effort bench

Close grip floor press max single 235 w/40lbs chain

JM Press 3x10 -115 w/40lbs chain, 1x6 115 w/40lbs chain

Plate raise 2x10 –45

Tricep pushdowns 5x10 – 120, 130, 140, 150,160

Friday 11Feb 00- Speed squat

Box squats 8x3 –210 w/40lbs chain 12” box

Bent over gms 4x6 –135 w/40lbs chain

Chest supported rows 1x8 -45, 4x8 -120

Cable side bends 4x10 –80, 80, 90, 100

Standing abs (lat machine) 4x10 –80

Sunday 13 Feb 00- Speed bench press

Speed bench 9x3 –145 w/40lbs chains, 1x3 –225, 1x2 -250

JM Press 2x8 –115 w/40lbs chains

military press 5x6- 135

db extensions 1x10 –25, 3x10 -30

barbell curls 5x6 –100

hammer curls 2x6 –30, 3x6 -35

Monday 14 Feb 00- Max effort squat/deadlift

Manta ray box squats max single 300 w/40lbs chain 12” box

Arched back gm’s 4x6 – 140 w/40lbs chain

Standing abs (lat machine) 2x10 –80, 2x10 -90

Db side bends 4x10 –75

Seated cable rows 4x10 –120, 120, 140, 160

Wednesday 16 Feb 00- Max effort bench

Wide grip bench 225 for max set of 6

Flat db press 4x6 –60, 70, 80, 90

Skullcrushers 4x10 -100

Lat pulldowns 4x10 –110, 120, 130, 130

Friday 17 Feb 00- Speed squat

Box squats 8x3 –215 w/40lbs chain 12” box

Bent over gms 4x6 –140 w/40lbs chain

Cable side bends 4x10 –80, 80, 90, 100

Standing abs (lat machine) 4x10 –80, 90, 90, 90

Sunday 20 Feb 00- Speed bench press

Speed bench 9x3 –150 w/40lbs chains, 3x3 –225,

JM Press 3x8 –125 w/40lbs chains

Seated db press 4x6 –50,60, 65, 70

db extensions 1x10 –25, 3x10 -30

dips 3x10

Monday 21 Feb 00- Max effort squat/deadlift

Rack deads max single 560 at 2^nd lowest pin setting

Standing abs (lat machine) 1x10 –80, 3x10 –90

*I tore some skin off my hand during the deads so I called it quits after the abs. Awesome deadlift workout though…the most I have ever pulled.

Wednesday 23 Feb 00- Max effort bench

Wide grip bench 230 for max set of 6

*My shoulder and biceps were really bothering me today. I had to call it quits early before I really messed something up.

Friday 25 Feb 00- Speed squat

Box squats 10x2 –220 w/40lbs chain 12” box

Arched back gms 4x6 –140 w/40lbs chain

Cable side bends 4x10 –80, 90, 90, 100

Standing abs (lat machine) 4x10 –90, 90, 90, 90

Sunday 20 Feb 00- Speed bench press

Speed bench 9x3 –155 w/40lbs chains, 3x3 –225,

JM Press 4x8 –125 w/40lbs chains

Seated db press 4x6 –50,60, 65, 70

Plate raise 4x10 –45

Monday 21 Feb 00- Max effort squat/deadlift

Rack deads max single 560 at lowest pin setting

Arched back gms 4x6 –185

Standing abs (lat machine) 1x10 –80, 3x10 –90

Cable side bends 4x10 –90, 90, 90, 100

Last updated 21 Feb 00

Bodyweight – 198

Max box squat - 410

Max rack deadlift – 560

Max bench – 300

If anyone has any questions or comments about my routine, please e-mail me at

<a href="mailto:webmaster@zell.freeservers.com"><I>webmaster@zell.freeservers.com</a></I>