Forest For The Trees

More of my plan is coming together. I have finally come up with a plan of attack. Here is what I have in mind;

Day 1 Max Effort Squat / Deadlift Day
- Good Mornings (Max Effort, work up to 1 - 3 reps)
- Sumo Deadlifts 5 sets 8 - 10 reps
- Abs Sit ups 4 sets 10 - 12 reps
- Obliques Dumbbell Side Bends 3 sets 10 - 12 reps

Day 2 Speed Bench
- Speed Bench 60 -70% of 1RM 8 sets 3 reps
- Inclined Dumbbell Press 3 sets 5 reps
- Triceps Cable Extensions 3 sets 6 - 10 reps
- Lat Pull Downs 4 sets 6 - 8 reps
- Light Side Laterals 2 - 3 sets to finish

Day 3 Speed Squats / Deadlifts
- Speed Squats 50 - 60% 1RM 10 sets 2 reps
- Speed Deadlifts 60 - 70% 1RM 6 sets 1 rep
- Seated Good Mornings 5 sets 6 - 8 reps
- Abs Lying Leg Raises 4 sets 10 - 12 reps
- Obliques Dumbbell Side Bends 3 sets 10 - 12 reps

Day 4 Max Effort Bench
- Inclined Bench Press Narrow Grip (Max Effort, work up to 1 -3 reps)
- Flat Dumbbell Press 3 sets 5 reps
- Over Head Dumbbell Extension 3 sets 6 - 10 reps
- Dumbbell Row 4 sets 6 - 8 reps
- Light Side Laterals 2 - 3 sets to finish

I've noticed lots of discrepancies when it comes to Westside Barbell training routines. At home I am very limited to time in the gym. This one seemed best to suit my training style.

Today's workout was very good. I did bench and incorporated a lot of the principals used in the above workout. Here is how it went.

Bike - 10min
Flat Bench - 8 sets 3 reps 185lbs
Inclined Dumbbell Press - 3 sets 6 reps 85 - 120lbs
Cable Extensions - 3 sets 10 reps stack 195lbs
Lat Pull Downs - 3 sets 8 reps 160 - 190lbs
Light Side Laterals - 2 sets 12 reps 20-25lbs

The flat bench was done concentrating on technique and on the explosive upwards motion. I'll give this program a try for a while and see how I manage at the next meet.

Snowdaddy