Thread: Westside 3 Day
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Old 07-13-2008, 07:45 AM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
Location: CA
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As of now I'm dabbling in some 5x5 stuff for every "Wednesday" workout (for me it's Thursday's). Whatever needs a little more work gets the volume. Of course the domino effect is that the volume will be cut short for the remainder of that day. I chose this because if you follow the rotation I'm using, the second workout every week gets an extra day of recovery in. A, B, A... B, A, B

Example:

DE Bench-

Speed Bench: 9 x 3
Banded Dips: 5 x 5
Shoulder Iso: 3 x 12 (45-60 sec rest)
Banded Triceps: 2 sets of 20

Example:

ME Squat-

Front Squat: 3 x 1 (w/ 2 sets > 90%)
Pendlay Rows: 5 x 5
Reverse Hypers: 2-3 x 8
Banded Abs ss w/ Curls

Now, the beauty of the incorperation of heavy sled dragging on days following legs is that you really don't NEED to be OCD about adding in a quad exercise like bodybuilders most likely would fret over. You can spend your legs days focusing on what matters (glutes, hammies, core work) vs. aesthetics because you know that your legs will get tons of work dragging.

I'll continue posting little augmentation things like this that may or may not apply to everyone depending on experience levels.
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