My Westside Template

Nowhere do I see boards...for me, I haven't done an incline or a decline bench since I started back up training and I put over 100 lbs. on my bench using primarily boards and lockouts.

Secondly, military presses and overhead work can be put in as ME exercises. For example, max out on an overhead press off of pins from chin height.

Next problem:

Let's sum this up really quick...do a ME exercise, hit your triceps, delts and lats...you can do some upper back work like reverse flys or face pulls.

It's not "tricep and/or delt work".

As for your DE squat work, you can do a wave if you want to, but personally I don't see a great need unless you have high volume.

Next thing I'd suggest is only dedicate 1 out of every 4 workouts to deadlifts.


You're going to find out that you are going to have to experiment with ME exercises to find out which ones work best for you...you can't really make up a template and expect optimal results. It is going to probably take 6 months to a year of going through various exercises and charting your progress to see what works and what doesn't.

But as they say on reading rainbow...don't take my word for it.

Actually those were under the Supplemental/Assistance work for Bench. Maybe I could make it a little clearer. The ME days were above that. Later on I'll start adding band work to more of the Supplemental and Assistance work.

I like it, will add in.

I was trying to look back at my logs and see what I did on each day. It varied quite a bit so I tried to be as vague as possible but still answer questions on how many sets and reps does one do. I like your cut and dry approach. I'll try and rephrase it.

I completely agree and down the road that is what I'll be doing.

Point well taken and understood. I do like the template though to remind me of the basics to go by and take it from there what I need. The template is just that and nothing that I expect to give me everything I need.

You know I'll take any words you can give me. I'll have to update the template tomorrow as this site doesn't seem to like my browser at home and doesn't let me modify that post.

Thanks.

Dizenzo said it best with the whole "Smash Fucking Weights' quote. Too many guys get wrapped up in reps, sets, volume...which exercises to do when...supplemental, accessory work, gpp...I'll be honest when I say that I still don't understand what the fuck the difference is supposed to be between supplemental and accessory work....and does it matter?

Me and my training partner will pick a ME exercise...start light and work up to a max. We'll finish that up and hit the supporting muscle groups with whatever exercises we feel like hitting.

That's really all there is to this.

I can't continue to stress the importance of boards on the bench bro. I used to do alot of inclines, declines, floor presses, blast strap pushups...quite frankly ALOT of bullshit. When I started devoting time to the boards, my bench went up. I think that you can pretty much count on the same happening for you, otherwise boards wouldn't be so prevelent in powerlifting these days...

Or, having a hot naked chick sitting on your dick area and holding the boards for you.

No you fuck'n dipshit, 1 and 2 boards, like 0311 said, as low end is where you need to build up your strength as an unequipped lifter. Use the 3 board as supplement or a ME exercise if going for an RE/ME day targeting more of the triceps but concentrate more on full range, 1, and 2 boards.


(It's great to get all this shit logged so you can go back and tell your self off after you've learned more. )

Yep. Beginner me vs. Well still Beginner me with more knowledge.

So who's winning the fight?

Chuck Norris