Powerlifting routine from 23 May 2003

I started using the Westside Barbell protocol on 18 May. After some initial testing and reflection, this is the base template I decided to begin with. The main sources of inspiration are the squat/deadlift template and bench template at Elite Fitness Systems, plus the Westside training manual by Sakari Selkäinaho (only available in Finnish). I regard this routine as an initial point of departure; as I see how my body and strength reacts it will be further refined to suit my weaknesses and recuperation abilities.

Some notes:

  • All exercises are rotated. Although the precise exercise selection is left to feel (giving room to work around soreness etc.), the minimum requirement is to change the Main and Supplementary exercises at least every two weeks, and assistance exercises every three weeks. After four to six weeks, a week of light work or complete rest should be inserted.
  • Only the main exercise on ME day taken to failure, DE day main exercises not even close to failure since the objective is to train explosiveness. Supplementary and assistance exercises are left 1-2 reps short of failure.
  • Except for the main exercise on ME day (which is worked up to a single), all exercises use a constant weight through all sets.
Monday:
ME Squat/Deadlift		 Wednesday:
ME Bench		 Friday:
DE Squat/Deadlift		 Sunday:
DE Bench
1. Main Squat/Deadlift muscles Bench muscles Box squat Bench, with three grips
Load Work up to single or triple max Work up to single or triple max 8x2 @ 65-85% of box max 9x3 @ 60% of bench max
Exercises Variations of good mornings, box squats and deadlifts board press, floor press, flat/incline/decline bench (also with dumbells) Always box squat Always bench
2. Supplementary Hamstrings Triceps Hamstrings Triceps
Load 3-6x5-8 4-6x5-10 4-6x5-8 reps/singles if normal deadlift @ 60-75% of max 3-4x8-12
Exercises Partial deadlift, stiff-legged deadlift, romanian deadlift, pull-through, kneeling squat JM Press, Tate press, barbell or dumbell extension (i.e. french press), dips, close-grip bench, close-grip board bench, rack lockouts Partial deadlift, stiff-legged deadlift, romanian deadlift, deadlift, pull-through, kneeling squat Lighter work than on Wednesday: french press, close-grip bench, pressdown, bench dip
3. Assistance Abs Lats Abs Lats
Load 3-4x6-15 4x6-10 3-4x6-15 4x6-10
Exercises Variations of standing cable crunch, weighted crunch, zercher, hanging leg raises, ball crunch etc. Rowing in same plane as benching: seated rows, lying rows, dumbell rows etc. Variations of standing cable crunch, weighted crunches, zercher, hanging leg raises, ball crunches etc. Pulldowns/pull-ups to the front (wide, parallel, close-grip, reverse-grip)
4. Assistance Lower back Side delts Abs Rear delts
Load 3-4x8 2x10-15 3-4x6-15 2x10-15
Exercises Reverse-hyper, hyper Side delt flye variations with dumbells or cable, Arnold press Variations of standing cable crunch, weighted crunches, zercher, hanging leg raises, ball crunches etc. Rear delt flye variations with dumbells or cable, lat pulls to head, rear delt machine
5. Assistance Calves Triceps Rotator cuffs
Load 4-6x6-12 2x5-10 2-3x10-15
Exercises Standing calf, donkey, seated calf etc. JM Press, Tate press, barbell or dumbell extension (i.e. french press), dips, close-grip bench, close-grip board bench, rack lockouts L-flye variation: lying L-flyes, seated cable L-flyes etc.
6. Assistance Biceps
Load 3-4x5-10
Exercises Curl variations: Barbell curls, incline dumbell curls, hammer curls etc.