buzz wrote:No offense to The Dublin, but no point in doing westside unless you are 'advanced' lifter, and also taking meds to support the intensity and frequency of the training.
WS4SB3 would be OK - good mix of heavy 3-5s and high rep work (no speed work on WS4SB), plus some jumps and GPP work.
The routine you have is way to high in volume and contains too much redundancy - it's a BB routine as JP said, and you'll be permanently sore.
If you want to get strong at the big three then train the big 3 plus appropriate assistance lifts. Personally I wouldn't train the deadlift every week, especially because your squat lags behind it by a fair bit. Deadlifting is easy, squatting is not. Train your weaknesses. I'd do something like this:
1.1 Heavy bench, 8x3r, 6x4r or 5x5r - rotate your rep schemes and try to beat your previous session
Bench assistance - pick 2 exercises, e.g. close grip bench, floor press
1.2 Squat, 8x3r, 6x4r or 5x5r
Squat assistance - pick 2 exercises, e.g. Romanian deadlifts, ab pulldowns
1.3 Upper body BB session
Flat or incline bench, 3 sets at around 70% to failure
DB rows 3x10-20r
Chins
Weighted planks
2.1 Heavy bench, 8x3r, 6x4r or 5x5r - rotate your rep schemes and try to beat your previous session
Bench assistance - pick 2 exercises, e.g. close grip bench, floor press
2.2 Squat, 8x3r, 6x4r or 5x5r
Squat assistance - pick 2 exercises, e.g. Romanian deadlifts, ab pulldowns
2.3 Upper body BB session
Flat or incline bench, 3 sets at around 70% to failure
DB rows 3x10-20r
Chins
Weighted planks
3.1 Heavy bench, 8x3r, 6x4r or 5x5r - rotate your rep schemes and try to beat your previous session
Bench assistance - pick 2 exercises, e.g. close grip bench, floor press
3.2 Deadlift, 8x3r, 6x4r or 5x5r
Deadlift assistance - pick 2 exercises, e.g. snatch grip deadlifts from a deficit, good mornings
3.3 Upper body BB session
Flat or incline bench, 3 sets at around 70% to failure
DB rows 3x10-20r
Chins
Curls
Weighted planks
Week 4 do your week 1 schedule but cut down the volume and drop the weight by about 10%.
On your off days do some jumps, med ball throws, load and unload the leg press, farmer's walks, overhead carries etc, but no big lifting. Rest at the weekend.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
