EKnight's Modified Westside Barbell Strength Workout

EKnight's Modified Westside Barbell Strength Workout............

This is a modified version of the Westside Barbell routine that is more beginner-friendly and allows progress without the use of chains or belts. The program is 4 days per week and used a relatively high weight, two of these days and very easy for the other two, which is speed work involved.

For the first week, determine the 1 rep max calculator on this site to 1 rep max. Program should be followed for 8 weeks, at which point you would tip for a competition, or take 8 weeks with a hypertrophy routine train so that the joints and muscles of the benefit you have gained new strength, while your central nervous system, some extended recovery time.

If you have questions about this training you can have it down to the muscle and strength forum.
Day 1 - Max Effort Squat / deadlift days
Exercise Sets Reps
Box Squat (bank shown in the video) 5 3-5 reps with 80% of 1 RM
Deadlift 5 4 reps with 80% of 1 RM
Barbell rows 8 to 10 April
Cable / dumbbell / T-Bar Rows (choose 1 per week, turn) April 8 to 10
Hammer Curls 4 6
Cable Crunches 4 6
Day 1 Workout Notes:
After the first week, shoot for the addition of 5-10 pounds per week on your squat and deadlift numbers. A few weeks ago, this can not happen, so do not be discouraged, but continue to go to failure at 3-5 reps, until you add the weight.

DAY 2 - Rest day
Day 3 - Max Effort Bench Day
Exercise Sets Reps
Bench Press May 3 to 5 reps with 80% of 1 RM
Floor Press / Dumbbell Floor Press / Rack Lockouts / Board Presses (choose one only rotate week to week) 5 4
Dumbbell bench press on Swiss ball, if any. If not regular dumbbell press 4 8
Close Grip Bench Press / Dips (choose one turn a week) 4 6
Skull Crushers Triceps (choose one turn a week) 4 6
Lateral Dumbbell Raises 4 8
Day 3 Workout Notes:
See tag # 1 notes. Increases of 5-10 pounds per week.

Day 4 - rest day
Day 5 - Speed ​​squat days
Exercise Sets Reps
Box Squat (bank shown in the video) 8 2 reps with 40% of 1 RM
Barbell rows 8 to 10 April
Cable / dumbbell / T-Bar Rows (choose 1 per week, turn) April 8 to 10
Hammer Curls 4 6
Cable Crunches 4 6
Day 4 Workout Notes:
The sets of box squats should be done with slow, controlled movement on the way down, and as fast and explosive on the way to the top as possible. 60 seconds rest between sets is exceeded. You should count down to 3 seconds and less than 1 second above. The idea is to exert the same force (Force = mass x acceleration) than on a difficult day, but save the joints and the trauma CNS further heavy lifting.

Day 6 - rest day
Day 7 - Day Speed ​​bench press
Exercise Sets Reps
Bench press 8 3 reps with 40% of 1 RM
Dips 3 10 (difficult as possible)
Easily controlled, slow upright rows with a curved bar 10 to 12 March
External and internal cable rotation and standing DB Rotation 3 of 15
Day 7 Workout Notes:
Same controlled slow downward movement such as speed squat day, the same explosive movement. The last 12 sets are rotator cuff exercises and should not be neglected. Very easy to use when training of the rotator cuff, since the muscles so that you are also very small.