SD Needed
After 6 weeks HST, then continuing the 5 reps through for a further 4 weeks 5x5 style, and with all the extra cardio I have been doing, I feel the time has come to take a SD break. My body is screaming for a break. With that in mind I am going to take 10 days out. When I return to the gym, I am thinking of running a Westside Program as per below; Monday– Dynamic Effort Bench Press SessionBench Press 8 X 3 @ 55% 1RM, Close Grip Bench, 4 X 5 Shoulders – Military Press, 4 X 5 Lats – Bent Over Row, 4 X 5 Wednesday– Max Effort Squat/Deadlift Session Deadlift - Three sets of 1-3 reps @ 90 -100% of 1RM Squats - Three sets of 1-3 reps @90-100% of 1RM Hamstrings – Leg Curl 3 X 6 Lower back – Reverse Hyperextensions 3 X 10 Abdominals – Weighted Sit-ups 3 X 10 Friday– Max Effort Bench Session Bench Press, three sets of 1-3 reps @ 90 -100% of 1RM Triceps – Barbell Tricep Extensions, 6 X 10 Shoulders – Rear DB Raises, 3 X 10 Lats – Seated Row, 5 X 8 Sunday– Dynamic Effort Squat/Deadlift Session Squat movement - Box Squat, 10x2 @ 50% 1RM Lower back/hamstrings – Stiff-Legged Deadlifts, 5 X 5 Abdominals – Hanging Leg Raise, 4 X 8 Would be interested to know if anyone has run a similar program and if they have had good results? My goal is to carry on loosing Body fat, while maintaining as much muscle and strength as possible, so my calories will be around a 200-300 deficit.
