Back in the Gym

Now that the holiday season is finished I'm back in the gym. I spent a lot of time thinking about training and what I should be doing. While searching through my past routines I found a Westside Barbell program from a year ago that I really liked. Here it is.

Day 1 Max Effort Squats/Deadlifts

• Bench Squats - Work up to 1-3 reps.
• Heavy Walk Outs - 5 singles.
• Rack Pulls - 5 singles.
• Declined Sit Ups - 4 sets, 10-12 reps.
• Dumbbell Side Bends - 4 sets, 10-12 reps.

Day 2 Speed Bench Press

• Bench Press - 10 sets, 3 reps (30 sec rest).
• Incline Dumbbell Press - 3 sets, 6 reps.
• Dips - 3 sets, 6 reps.
• Supported Rows - 4 sets, 6 reps.
• Standing Military Press - 3 sets, 6 reps.

Day 3 Speed Squats/Deadlifts

• Squats - 10 sets, 2 reps (30 sec rest).
• Deadlifts - 6 sets, singles (30 sec rest).
• Good Mornings - 4 sets, 6 reps.
• Swiss Ball Crunches - 4 sets, 10-12 reps.
• Trunk Twists - 4 sets, 20-30 reps.

Day 4 Max Effort Bench Press

• Rack/Board Press - Work up to 1-3 reps.
• Flat Dumbbell Press - 3 sets, 6 reps.
• Cable Extensions - 3 sets, 6 reps.
• Barbell Rows - 4 sets, 6 reps.
• Seated Dumbbell Press - 3 sets, 6 reps.

Today being Wednesday was supposed to be a day off. I decided to do day 2 instead. Here's what happened.

• Speed Bench - 10 sets, 3 reps, 205lbs.
• Inclined Dumbbell Press - 3 sets, 6 reps, 70/80/90lbs.
• Dips - 3 sets, 6 reps, 70/70/50lbs assistance.
• Suppored Rows - 4 sets, 6 reps, 135/160/180/180lbs.
• Standing Military Press - 3 sets, 6 reps, 135/135/155lbs.

I was pleased with today's work out. Tomorrow will be speed squats/deadlifts.

Snowdaddy