New Routine

Down to 3 sessions per week.

This routine is largely based on Kris' modified Westside 3 day routine, with a slightly different treatment of the third (Accessory) day. Hopefully the reduction to 3 sessions per week will allow enough time for things to heal, whilst returning to a defined routine.


Routine Feb 2005
Alternate fortnightly between
  • Squat
  • deadlift (or derivative)
Alternate fortnightly between
  • Bench
  • DB bench
  • RDL
  • Dimmel
  • various extensions
cuff work
  • L-Flye
  • Hyper push-up
Lower back
  • Good Morning
  • varieties of chin-up
  • rows
bodyweight circuit
  • Hindu push-up
  • Hindu squat
  • Hanging raises
  • varieties of crunch
  • Oblique work
  • varieties of shrug
  • Seated raise
  • Standing raise
Rear delts
  • various raises
Grip work
  • assortment of curling, tearing, holding and lifting
  • Zercher squat
  • Front squat
  • Lunge
  • Leg curl


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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

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Back to 4 Days per Week.

I've decided to switch back.

The First Year.It's been just over a year since I first began to share my bedroom with weight plates. Over that time the act of lifting weights has gradually moved towards the status of 'healthy obsession' (although there are some who would dispute the 'healthy' part of that phrase), and shows no signs of becoming anything less.
3 Weeks of Conditioning.For the next few weeks I'll be operating as a tourist guide, showing my parents some of the UK. The combination of castles, ruined cathedrals and summer sun proved too tempting (photo ops abound). So it looks like a bit of bodyweight conditioning for a while.
Getting a Few Zs.After doing a few Zercher squats the other day I decided to do them again as a max exercise, starting with the bar a little lower this time - about knee height. This also gave me an opportunity to test out a few different ways of holding the bar after seeing a little variation recently.
70 of the Best : 7 Years of Straight to the Bar.

This site - Straight to the Bar - has been around for an incredible 7 years (the first post was on Jan 17th, 2004), and to say I'm grateful is a gross understatement.

Thank you.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

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