• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Bite the BULLET

M

misslifty

New member
Hi All, I have decided that I am going to do the 3 Lifts for 3 months and see how it goes.

Hepefully test the 1 RM in 3 at the end and see where we are at, if thats how its done.

If anyone could point me in the direction of a good prorgamme :)

Have seen a bit about the Westside method (conjugate).

I was planning something like this.

Sunday Speed Deadlift and assistance work ie: rack pulls, Defecit etc.
Monday Heavy SQUATS 90% 1RM for Doubles x 10 and some heavy LEG PRESS
TUESDAY Speed Bench and assistance work ie: Triceps, DIPS
WEDNESDAY HAVEY DEADS 90% 1RM for Doubles x 10 and heavy something else related
THURSDAY LITE Squats and assistance work
FRIDAY HEAVY BENCH and assistance work ie: Heavy DECLINE etc, DIPS

Saturday Off

Repeat but in reverse
SUNDAy HEavy Deads
Monday Lite Squats
TUESDAY Heavy Bench
THURSDAY Lite DEADS
FRIDAY HEAVYLite Bench

Saturday off

etc, etc

and throw in some show sets ie: Biceps, Traps, Triceps, Calves etc, etc each day

What do you think?

any help appreciated

Cheers.
 
Looks great! Alternatively, have you tried looking into 5/3/1 with the addition of joker sets and first set last (pyramid down) to get your desired volume in? Accessories can also be programmed into to target your weakpoints.
 
From watching your deadlift videos, you could also do with some lat work in there, emphasising the extension of the thoracic spine to initiate the movement
Looks good though man, pretty brutal
 
0ni said:
From watching your deadlift videos, you could also do with some lat work in there, emphasising the extension of the thoracic spine to initiate the movement
Looks good though man, pretty brutal
Click to expand...

BRUTAL is my Bitch :)

any tips or programmes I could follow ie: reps/weight %?

I really want to have a crack and hopefully set some records

Thanks.
 
Varies

Today for instance

MONDAY 10 FEB 2013 SHOULDERS. Seated BB PRESS Top of Head, 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2, 70 x 3, 70 x 1. 6" above chest High Incline 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2, 70 x 3, 70 x 1. 4" above chest High Incline 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2, 70 x 2, 2" above chest High Incline 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2. 1. Seated DB PRESS 6kg x 8, 20 x 10 x 4.
Superset REARS Reverse PEC Dec and Cable to Face 6 sets, cable side Delts 6 Sets. Close GRIP Bench TRICEP 20kg x 10, 30 x 10, 40 x 10, 60 x 6, 80 x 4, 90 x 1 x 2. 10kg on bands per side + 20kg x 8, +30, 16kg on bands per side +20kg x 6, + 30 x 6, 40 x 5, +50 x 5, +60 x 3. DONE

DEADLIFT SUNDAY 09 FEB 2014. 20kg x 10, 60 x 10, 80 x 4, 100 x 2, 120 x 1, 130 x 1 x 6, 120 x 2 x 4, 100 x 3 x4, 60 x 10 Knees. HS 45 Deb Leg Press 20kg x 12, 40 x 12, 60 x 12, 80 x 12, 100 x 12, 120 x 12, 140 x 12, 160 x 10, 180 x 8, 200 x 6. DROP Set 200/180/160/140/120/100/80/60/40/20 x 4. DONE. Not bad considering 5 hours sleep and a big night.

FRI 07 FEB 2014, CHEST DAY.
DECLINE Barbell 20kg x 10, 40 x 10, 60kg x 5, 80 x 4, 100 x 2, 110 x 1, 120 x 1, 100 x 3. FLAT Bench Barbell 20kg x 10, 40 x 10, 60 x 8, 80 x 4, 90 x 3, 100 x 1, 110 x 1, 120 x 1 (little help), 100 x 2.
INCLINE Dumbell 10kg x 5, 20 x 8, 30 x 6, Drop Set 30/22/18/12/8 x 5. Flat Bench Barbell Weights on ends of bar and 10kg on bands per side + 20kg x 8, + 30kg x 6, + 40kg x 6. 15kg on bands per side +20kg x 6, + 30 x 6, +40kg x4, +50kg x 4 , +60kg x 4. Dumbell Flys 10kg x 5, DUCK SQUATS 20kg, 30k, 40kg. DONE.

THURSDAY 06 FEB 2014 ARMS
TRICEPS: Close Grip Bench 20kg x 10, 30 x 8, 40 x 8, 50 x 6, 60 x 4, 70 x 4, 80 x 3, 90 x 2, 100 x 1 x 2. Close Grip with Bands/Weight
30kg x 6, 40 x 6, 50 x 6, 60 x 4, 70 x 4, 80 x 4, 90 x 3. SUPERSET Cable pulldowns/Dragdowns 6 sets. BICEPS: Standing BB curls 20kg x 10, 30 x 8, 40 x 5, 45 x 3, 40 x 5, 30 x 5, 20 x 5. HS Bicep curl Machine 6 Sets, JESUS curls 6 Sets. 100 metre Tyre Flip. DONE

WEDNESDAY 05 FEB 2014 QUADS. BB Normal 20kg x 10, 40 x 10, 60 x 8, 80 x 6, 90 x 4, 100 x 3, 105 x 1, 110 x 1, 115 x 1, 120 x 1. 3 SEC Pause Squats A2TG 20kg x 3, 40 x 3, 60 x 3, 80 x 3, 90 x 2, 100 x 1. FRONT SQUATS Without straps 20kg x 4, 60 x 4, 80 x 3, 90 x 1. BOX SQUATS Tried no rocking from bottom as much as I could 20kg x 5, 40 x 4, 50 x 4, 60 x 3, 70 x 3, 80 x 3, 90 x 2, 100 x 1. DONE.

TUES 04 FEB 2013 BACK DAY.
HS PULL DOWN per side 10kg x20, 20 x 10, 30 x 10, 40 x 10, 50 x 8, 60 x 6, 70 x4 x 2, 60 x 6, 40 x 8 x 3. CLOSE GRIP T-Bar ROWS 10kg x 8, 20 x 4, 30 x 4, 40 x 4, 50 x 5, 60 x 4 x 2, DROP 60/50/40/30/20/10 x 4. LONG ROW PULLEY 5 x 8, SPEED FLAT BARBELL BENCH 20kg x 10, 40 x 10, 60 x 10, 80 x 4, 10kg on bands per side + 20kg x 8, + 40kg x 8, + 50kg x 6, +60kg x 4. FARMERS CARRY x 30 metres each 40kg, 60kg, 80kg, 100kg, 120kg, 140kg No straps used which I am pleased with. DONE.


Average week

But that's the minimum I would do.

If you have seen my training log, that's not an inflated workout, I have a go.
 
Last edited:
OK
Keep the "speed work" as sets of 2 reps at 80% of your 1RM. You're female and nowhere near your genetic strength potential yet so you'll be able to move this weight fast as you'll be quite powerful up to a high percentage of 1RM

For the max work, the template is OK, doesn't have to be "westside" but tbh I quite like the upper/lower set up and you can make it work for sure. Stick to the basics, just doing the regular lifts is enough for you now. From your videos you'll benefit from doing more rep work, imo. So ramp up in smallish jumps and decrease the reps as you do so. Then pyramid back down and rep some weights out. 5 down sets like this after the max work in the 4-15 rep zone is probably about right.

For assistance, just get a pump. If you're doing upper back work go heavy first on the exercise then go lighter with reps as you're not going heavy really to begin with and need the stimulation. So pretty simple really. It might look like this: Close Grip Bench 20kg x 10, 30 x 8, 40 x 8, 50 x 6, 60 x 4, 70 x 4, 80 x 3, 90 x 2, 100 x 1 x 2, 80x4, 70x6, 60x10, 50x20 just going by the numbers you listed
 
So basically I train the 3 lifts x 2 times per week


1 time at Doubles for say 10 sets and the other time for volume starting at 20% for 20 reps and Increaing the % until I reach 100% for 1 rep then drop back down?
 
Yeah sounds good
I'd ramp up to the top set with low reps though... 5's then 3's then 1's... keep them easy until you max. Then rep out the drop sets with higher reps
I can explain why if it's not obvious
 
You must log in or register to reply here.
Top