So as a lot of you know I am currently following the 4 day Westside template. My lower days are flying along nicely but my bench is in a rut .I am not seeing much of anything going on. So I thought I would write up a bit of a template change and get some feedback. It will be 3 main days in the gym with a heap of GPP work too. I think having the full 2 days off for the weekend recovery should help a tonne too.
I will start running this asap ,but I am going to be away on holiday for 2 weeks very soon and am not sure how often I can get to a gym.
Here goes Hoppers 3 Day
MON- ME Squat/Deadlift
I will rotate thru a squat a DL and a GM movement weekly. GMs will be done off pins and for reps. Squats and deadlifts will be singles.
Same old assistance stuff, hams, low back etc with a lot of abs.
A single leg variant too
WED Bench Day
Here I will combine ME and DE days
Some weeks I may start with the DE sets and then work up, other days I may knock out the ME movement and finish with some DE benching. Point is benching twice per week aint working, so I’ll try just once for a while. If its a band phase I will always do the band work 1st and work up from there, probs with some board work.
Tri volume work and back work too.
FRI-DE Squat Day
Same DE Box Squatting, wave loaded and I will incorporate bands here too. During band phases I will adjust the ME Squat day. (IE I will probs be doing heavy GMs or rack work.) I plan on trying some heavier band work for squats on this day too, it may become more of a RE day briefly, but I want to try it, it looks fun!!
Low back Hamstring and abs assistance here too. With of course a single leg variant, I think the single leg stuff will build some damn good size in my squatting muscles which I definitely need.
I might start to include some shoulder work too, possibly on Saturdays or on a squat day as a warmup for reps,but this will not be immediate and if it is added it will be a brief workout.
TUES Will be sled dragging,sometimes for intervals heavy,other times for time or distance.
THURS will be high rep band work.