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View Full Version : Westside user trying to make the switch to RTS / RPE training



drmcbrayer89
06-01-2016, 03:39 PM
Hey all,

275 lifter; drug-free; 505/390/510

Have been using westside/conjugate training for several years (made the trip there multiple times)

Would like to switch things up and SIMPLIFY my training ex: Not picking weekly ME movements and hope they carry over.

With that being said, I have (probably poorly) put this idea together with the hopes of competing in late September timeframe...

Fatigue waves weekly as 5% / 10% / repeats @8 til @9

Monday: Volume Lower
1. Secondary Squat - SSB x5/4/6 @ 9
2. Secondary DL - 2" Deficits x5/4/6 @ 9
3. Quad Accessory - Leg Press
4. Low back / Ham Accessory - Back Raises
5. Abs

Wednesday: Intensity Upper
1. Primary Bench - Comp Bench x2/1/3 @ 9
2. Cambered Bar Bench
3. DB Triceps Extension
4. Some kind of row
5. some kind of biceps for elbow health

Friday: Intensity Lower
1. Squat - x2/1/3 @ 9
2. DL - x2/1/3 @9
3. Knee ext / Hamstring curls
4. Abs

Sunday: Volume Bench
1. Secondary Bench - TnG Bench x5/4/6 @ 9
2. DB Presses
3. DB Triceps Extension
4. Some kind of row
5. some kind of biceps for elbow health


I'm completely new to this type of training but I enjoy the 3 week wave format. My goal is to have a medium week / volume week then a heavy week followed by a lighter deload(ish) week. maybe even a "speed" style workout. Any advice is appreciated.

GR61
06-19-2016, 11:41 AM
Stick with Westside.