getting back into it

[jcp2]

OK, i have been gone for a few weeks, on vacation and had a bunch of tests run at the docs for stomach problems and other shit, nothing serious, i think, lol. I am going to be getting back into the gym tomorrow, and i am wondering if a three day split will work. This is more for the powerlifters out thier, i was thinking of doing one day for deads/ heavy goodmornings and upper back. One day for box squats, glutes and hams, and a third day for bench press, tris, and shoulder. I think i may drop some of the tri assistance work and spend more time doing more bench variation work. I was doing westside training for a while, but it beat the shit out me, and i don't think i can continue to do it without drugs.

 

[blackbeard]

whats up mang-first off i hope everything is well with ya and hope the test show nothing wrong..

I defnitely think a 3 day split will work..it matters more what you do..i think training each lift on its own would work great..

do you plan to run a modified wsb..like work up to 3RM in your main exercise? but with less assistance work and a few more days rest may be optimal for ya?

 

[jcp2]

whats up mang-first off i hope everything is well with ya and hope the test show nothing wrong..

I defnitely think a 3 day split will work..it matters more what you do..i think training each lift on its own would work great..

do you plan to run a modified wsb..like work up to 3RM in your main exercise? but with less assistance work and a few more days rest may be optimal for ya?

Yeah, the speed box squat day kills me. I cannot do a maximum effort box squat and a dynamic effort box squat in the same week, I just don't recover quick enough, and if i do heavy wide stance gms off the pins, the dynamic work is still very brutal. I also found the dynamic bench to be fucking useless at anything accept fucking up my joints. I plan on using the dead/gm day sort of like a Max effort squat day, just deadlifting every other week. And i will probably do alot of heavy box squatting to parallel on the other day, mixing in regular squats every once in a while, and mixing up rep schemes a little. I know alot do it, but i don't know how you can survive on the westside program without drugs and working 50 hours a week, call me a pussy, i don't know, lol.

 

[blackbeard]

pussy j/k

no shame in it..first off im not familiar with your medical problems but having stomach/core problems thatll mess most people up and screw with recovery!!

having gone throught it if you pick what has worked for you and build your own routine i dont see why it wouldnt work!!

im sure dawg and PB can give you some better advice..
good luck with it!!!

 

[DADAWG]

Yeah, the speed box squat day kills me. I cannot do a maximum effort box squat and a dynamic effort box squat in the same week, I just don't recover quick enough, and if i do heavy wide stance gms off the pins, the dynamic work is still very brutal. I also found the dynamic bench to be fucking useless at anything accept fucking up my joints. I plan on using the dead/gm day sort of like a Max effort squat day, just deadlifting every other week. And i will probably do alot of heavy box squatting to parallel on the other day, mixing in regular squats every once in a while, and mixing up rep schemes a little. I know alot do it, but i don't know how you can survive on the westside program without drugs and working 50 hours a week, call me a pussy, i don't know, lol.

a lot of people cant handle a full westside routine even on a heavy cycle , i overtrain on it myself after a while . theres nothing wrong with modifying it to suit your recovery ability . a lot of the excercises are great and you should keep doing them just not all of them every week .

 

[Bruce Banner]

I have done a modefied westside 3-dag split with some god results.

I have as you suggested, dropped the sunday workout, and done ME s/d as usual on mondays and Box-squats on fridays.

Adding a few sets high reps of dumbellwork on wednesdays bench workout once in a while has worked for mee.

Pardon my bad english.

/Bruce