WashboardAbs’ BodyBlog

Alright, so, after a long time off and some experimentation with training, I think I’ll return to my roots and go powerlifting again.  After I blew out my knee/hurt my back, I took it way too easy, and now that I’m healed, I’m back in it (taking it easy at first, of course).  I’ll be doing a Westside approach, with 2 max effort days coupled with 2 dynamic strength days–one each for squat/deadlift work and the other for bench work.  I’ve already done a couple weeks on the program, and it’s going well, minus a little bit of elbow/knee pain (but nothing I’m not used to).  

That’s about it for this update–I’ll try to post somewhat often on here, but I’ve been somewhat busy as of late, so we’ll see.  Anyway, here’s my workout regime:

Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.

Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)

Abs - Any form of rectus abdominus work - 4 x 8-12

Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10

Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.

Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12

Shoulder work - choice of either lateral or front raises - 4 x 10-12

Lat work - as above - 4 x 8-10

Biceps - Pick any bicep exercise of your choice - 3 x 8-10

Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM

Lower back work - as Day 1

Side bends (or variation of external oblique training) - 4 x 8-12

Neck work

Day 4- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM

Tricep work - as Day 2

Pushdowns - as Day 2

Lat work - as Day 1

Biceps - as Day 2

I take one day off between days two and three, and two off at the end of the week.  That’s about it!