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farmstrength
06-24-09, 8:26 am
im starting the westside barbell method but im a little confused about wat to do after the main lifts.
mon-max effort bench
tues-max effort squat/dead
wed-off
thurs-dynamic effort bench
fri-dynamic effort squat/dead
sat/sun-off

CuttDeez
06-24-09, 8:31 am
im starting the westside barbell method but im a little confused about wat to do after the main lifts.
mon-max effort bench
tues-max effort squat/dead
wed-off
thurs-dynamic effort bench
fri-dynamic effort squat/dead
sat/sun-off

Check out my contest journey. I go by a pretty strict westside program. You can check out all my ME DE upper and lower days to get an idea

ghost
06-24-09, 8:31 am
im starting the westside barbell method but im a little confused about wat to do after the main lifts.
mon-max effort bench
tues-max effort squat/dead
wed-off
thurs-dynamic effort bench
fri-dynamic effort squat/dead
sat/sun-off

accessory work for those lifts.... ex: bench with Tri's, squat with lower back. Take a look at Dave Tate's 9 week into to powerlifting routine at elitefts.com there are TONS of other exercises you can add in there.

CallOfTheWintermoon
06-24-09, 9:51 pm
If you can, I would arrange it like this

Mon-Max effort squat/dead
Tuesday- Rest
Wednesday- Max Effort bench
Thursday- Rest
Friday- Dynamic effort squat
Sunday-Dynamic effort bench

On monday, train hams and lower back plus abs after your ME movement. I pick one "high stress" exercise that hits both on this day, Good mornings or Stiff leg deads are ideal, kills two birds with one stone, train abs after how you see fit, pick a movement and do it, thats the hardest part. Weighted abs are preferable

On Wednesday I do my ME movement then hit Delts with either Incline Press, flat DB press or any variety of military press, This is my "high stress"delt work typically 3 X 3-5
Then i move to tris, i use low stress movements in higher reps to help build the tendons and hypertrophy, Dumbbell extensions, skulls, pushdown etc. reps are 10-15. Back is trained with a pulldown/pull-up movement in the 6-10 rep range. i train bis on this day too but they really arent a high priority, they typically get 2 sets of work

Friday- I do my DE squat 9X2, I then move to lower stress lower back and ham work, weighted hypers for lower back and band pull throughs typically. I use two movements because these are some what "easier" than SLDLs and GMs, I then finsih with abs, same as Monday

Sunday- DE benching alternating Grips 9X3. Then comes my heavy tri work, on this day lockout/Close grip movements are used as opposed to extensions. pin lockouts, Close Grip 4 or 5 board presses are usually implemented in a 3-5 rep range. Next comes a lower stress shoulder movement. I typically pair a front delt movement such as plate raises, followed by a rear delt movement like face pulls. Dont neglect the rear delts as they are important in benching, I use a higher rep range like 10-15 on these movements. Next comes a Rowing back movement, heavy in the 6-10 rep range pick a movement and go hard. After this comes some rotator cuff work followed by some bis if i feel like it, once agian not a high priority.

This is just what i do, hope i could be of some assistance! Train hard! westside RULES!

ghost
06-24-09, 9:54 pm
Call, you really dont, from what i have read and been told, want to hit up back to back ME days, even with a day of rest in between...

BigChrisF
06-26-09, 12:24 am
It doesn't really matter if you ME days are consecutive because they work different muscle groups. It is more important that your ME and DE days are at least 48 hours apart and not more than 72 hours apart. I personally had to separate my ME days because I was getting a lot of elbow pain.

I prefer to have my DE day 3 days after my ME day so it gives me 4 days to rest before my next ME day.

brays3440
06-26-09, 1:28 am
Here is basically westsides beginner template over 12 weeks with a 4 day split. Monday(dynamic bench)-Tuesday(Max effort squat/dl)-Thursday(max effort bench)-Friday(dynamic squat/dl).
Week 1 day 1

-De Bench: 8 sets of 3 @ 60% of 1rep max.
alternate between 3 grips close, normal, and wide. 60 seconds rest between sets. lower the bar in 2 seconds and explode on the way up.
-4 board press 3 sets of 3
start first set with the weight you used for your dynamic bench and add weight for you next two sets, you dont have to get a true three rep max on this day. your goal is to learn the movement and to have the baseline weight for your 3 rep max, your grip should be pinkys on the ring.
-DB bench 3 sets of 10. Start with a weight that you know you can use for 15-20 reps and increase during the next 2 sets, make sure your elbows are tucked at you side.
-DB bent over row 3 sets of 10. Same as above
-Tricep Pushdown 4 sets of 12. Choose any kind of triceps attachment and be sure that you can get all 12 reps of every set

Week 1 day 2

-Close stance low box squats. low box is 2" below paralell. start with the bar for 5 reps and work up slowly andding approximately 10% or your max squat for each set. Keep doing sets of 5 reps untill you cannot acheive the desired reps.
-Glute Ham Raises. Perform 30 reps; use as many sets as you need to get this number
-DB lunges 3 sets of 10 per leg. Use just body weight for the first set then increase weight the next two sets.
-45 degree back raise 3 sets of 15. Same as above
-Weighted sit ups 3 sets of 10. Same as Above.

Week 1 day 3

- 2 board press. Start with the bar for 5 reps and work up slowly adding 10% of you max benchfor each set until you cannot reach the desired amout of reps.
-pull ups 5 sets. Test yourself and see how many reps you can do in one set. Divide that number in half and and perform 5 sets with that number.
- 3 way shoulder raises 3 sets of 20 per side. Using a 10lb weight in each hand perform 20 reps of front raises, 20 of side reaises and 20 or rear raises without resting, this is one set.
- Dumbell tricep extensions 3 sets of 10. Begin with a weight that you can do for 15-20reps and increase the weight every set.

Week 1 day 4

-Box Squat 10 sets of 2 @ 55% of your 1 rep max. Use parallel box, 60 seconds rest between sets, be explosive.
-DL 10 sets of 1 @ 55%. 60 to 90 seconds rest between sets
-Reverse Hyperextensions 3 sets of 10. First set with weight you can do for 15-20 reps, add weight each additional set
-Side Bends w/dumbells 3 sets of 10
-Hanging leg raises with bent knees 3 sets of 10

Week 2 day 1

-Dynamic bench 8 sets of 3 @ 60%, 1x2@70%
-4 board press 3 sets of 3. Use your 3rep max from week 1 and try to beat it on the last set. if you can do more than 3 reps go ahead and try to get as many reps as you can
-DB bench 4 sets of 10
-DB bent over row 4 sets of 10
-Tricep Pushdowns 4 sets of 12

Week 2 day 2

-Close stance low box squats. Work up to a new 5 rep max
-Glute Ham Raises (GHR) 40 total reps
-DB lunges 4 sets of 10 per leg
-45 degree back raise 4 sets of 12
-weighted sit ups 4 sets of 10

Week 2 day 3

-2 board bench. work up to a new 5 rep max
-pull ups. 6 sets
- 3 way shoulder raises. 3 sets of 20 per side
-DB tri extensions 4 sets of 10

Week 2 day 4

-Box squat 10 sets of 2 @ 60%
-DL 10 sets of 1 @ 60%
-Reverse Hypers 4 sets of 10
-Side bends w/ DB's 3 sets of 10 per side
-Hanging leg raise with bent knees 3 sets of 10

Week 3 day 1

-Dynamic bench 8 sets of 3@ 60%, 1x2@70%, 1x1@80%
-4 board bench 3 sets of 3. Try to beat the previous weeks max
-DB bench 5 sets of 10
-DB bent over row 5 sets of 10
-Tri pushdown 4 sets of 12

Week 3 day 2

-Close stance box squat, work up to new 5 rep max
-GHR 40 total reps
-DB lunges 4 sets of 10 per leg
-45 degree back raise 5 sets of 10
-weighted sit ups 5 sets of 10

Week 3 day 3

-2 board press work up to new 5 rep max
-pull ups 7 sets
-3 way shoulder raises 3 sets of 20 per side
-DB tri extension 5 sets of 10

Week 3 day 4

-Box Squat 8 sets of 2 @ 65%, 1x1@75%, 1x1@85%
-DL 8 sets of 1 @ 65%, 1x1@75%, 1x1@85%
-Reverse Hypers 4 sets of 10
-Side bends w/ dbs 3 sets of 10
-Hanging leg raises 3 sets of 10

Week 4 day 1

-Dynamic bench 8x3@60%
-Rack lock outs 3 sets of 3 range of motion should be about 4" work up to 3 rep max
-DB incline press 3x10
-Chest supported rows 3x10
-tri pushdowns 4x12

Week 4 day 2

-Dl while standing on 3" block. work up to 3 rep max
-GHR 30 total reps
-DB step ups 3x10per leg. step up to box that puts your thigh parallel to the floor
-back raises 3x10
-weighted sit ups 3x10

Week 4 day 3

-Floor press, work up to 3 rep max.
-pull ups 5 sets
-DB front raises 3x10
-elbows out tri extensions 3x10

Week 4 day 4

-Box squat 10 sets of 2 @! 55%
-DL 10 sets of 1 @ 55%
-Reverse Hypers 3x10
-Side bends 3x10
-Hanging leg raises 3x10

Week 5 Day 1

Same as week 4 except bump up percentage to 60% on dynamic bench, new 3 rep max for rack lock outs and 4 sets for db incline and chest supported row

Week 5 day 2

Same as week 4 except new 3 rep max for DL, 40 total reps for GHR, and 4 sets for Step ups and sit ups

Week 5 day 3

Same as week 4 except, new 3 rep max on floor press, 6 sets for pull ups and 4 set for front raises and tri extensions

Week 5 day 4

Same as week 4 except percentages are 60% and 4 sets for reverse hypers

Week 6 day 1

Same as week 5 except dynamic bench is 6x3@60%,1x1@70%,1x1@80%, and 1x1@90%, lockouts new 3 rep mac and 5 sets for db incline and rows

Week 6 day 2

Same as week 5 except new 3 rep max for DL

Week 6 day 3

Same as week 5 except new 3 rep max for floor press, 7 sets for pull ups, and 5 sets for front raises and tri extensions

Week 6 day 4

Same as week 5 except percentages are 8sets@65%, 1x1@75%, 1x1@85%, and 5 sets for rev hypers

Week 7-8-9
-Day 1
DE bench. follow rep and percentage scheme for weeks 4-5-6
5 board press to 3x3 rep max, beat max for each week
Db rear laterals 3x12 keep at 3 sets entire 3 week wave
standing db military press 3x10 adding another set each week (weeks 8&9 only)
-Day 2
High box squats to 3 rep max
BB lunges 3x10 per leg adding another set each week (weeks 8&9 only)
good mornings 3x10
weighted sit ups 3x10 going to 4 sets weeks 8&9
-Day 3
Close grip bench to 3 rep max
pull ups 5 sets adding another set each week
tri extensions with straight bar 3x10 adding another set each week(weeks 8&9 only)
seated db power cleans 4x15(weeks 8&9 only)
-Day 4
Box squat and DL follow same rep and percentages and the previous 3 week wave
reverse hypers 3x10 adding a set each week
side bends and hanging knee raises 3x10

Week 10-11
-Day 1
Dynamic bench same as previous 3 week wave
4 board press 3x3 trying to beat previous maxes
DB bench 4x10, drop to 3 sets for week 11
Tri pushdowns 4x12
DB bent over row 3x10 (week 11 only)

-Day2
Rack pulls work to 3 rep max
bb lunges 4x10 per leg(week 10 only)
good mornings 3x10(week 10 only)
weighted sit ups 4x10 drop to 3 sets for week 11

-Day3
3 board press working up to 1 rep max, during week 11 work up to 80% of that max
pull ups 6 sets for week 10, 4 sets week 11
tricep extensions w/ straight bar 4x10(week 10 only)
seated db power cleans 4x15 week 10, 2x15 week 11

-Day4
box squats and dl 8 sets @60% week 10, 55% week 11
reverse hypers 5x10 week 10, 3x10 week 11
Side bend and Hanging knee raises 3x10

Week 12
Days 1&2-OFF
Day 3 Test max bench
Day 4 Test Parallel squat and Deadlift


Hope this helps

TXPWRLFTR
06-29-09, 5:13 pm
go to
www.westside-barbell.com
www.elitefts.com

all your questions on westside training is there...great articles...great templates...or call Louie...he'll talk to you.