Back to 4 Days per Week

I've decided to switch back.


Following just over a month of a 3-day-per-week approach, I've decided to switch back to the previous 4 day Westside routine. Whereas the 3 day setup felt like 2 days plus a spare, the 4 day approach feels like a solid 4 days of work. Much better.

Sun: ME SQ/DL Mon: ME Bench Wed: DE SQ/DL Fri: DE Bench
squat
zercher squat
deadlift
bench press
db bench press
floor press
squat
zercher squat
deadlift
bench press
db bench press
floor press
Hamstrings
romanian deadlift
ghr
Upper back
bent row
chin-up
shrug
hise shrug
Abs
various crunches, raises and twists
Triceps
Tate curl
tricep extension
Lower back + Glutes
good morning
Dimmel deadlift
Triceps
Tate curl
tricep extension
Calves
calf raises
Shoulder rehab/prehab
standing L-Flye
Lats
chin-up
dumbell row
t-bar row
  Quads
lunge
Hack squat
Delts
Bradford press
Neider press shoulder press
various raises

Notes:


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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.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.



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New Routine.

Down to 3 sessions per week.

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.
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.
Going Behind the Back.As my hamstrings are yet to entirely forgive me for last friday's assault, today's session was a quad-centric affair. Having recently sampled the simple delight of the Hack squat I figured I should get an idea of my current maximum before I churn out too many sets. Beginning the lift is perhaps the hardest part of these - especially once the weight starts to increase - and I can see myself doing a few behind-the-back deadlifts just to get used to it. Frustratingly, the fun ended shortly before arrival at the 100kg mark. With the quads nicely warmed, it was time for a few sets of Zercher squats and low step-ups. Keeping the Zercher theme I followed these with some Zercher Good Mornings; which always feel a lot more natural than the standard barbell Good Morning. Once again, the abs had the pleasure of bringing the workout to a close; this time with a combination of crunches and kneeling plate twists.
Westside Dead Lift Secrets.

This review looks at the 2003 DVD edition of the Deadlift Secrets offering, which is an updated version of its early '90s predecessor. Whilst there has been a significant amount of change to some aspects of the Westside approach, the fundamentals remain constant and this DVD helps to show just how important those fundamental concepts are.

First Week of Workouts on Biphasic Sleep.Pigeon.After a week on the biphasic routine, I was more than a little keen to see what the workouts were like.


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

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Look forward to hearing from you.


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