View Full Version : westside program
Whats good guys,
Just wondering if any of you guys are on the westside barbell program.
Not I... I don't like the whole improve your deadlift without deadlifting idea...
If you are considering doing it, make sure the place you are lifting at has the right stuff for it. I'm talking abuot bands/chains, reverse hypers, and a GHR.
Big Wides
04-04-07, 1:56 pm
i've used it in the past and incorporate some aspects of it into my current training program. made strong gains which helped lay a soild base
I am on a westside program right now and am blowin away PR's. My deadlift has been increasing ever since I quit deadlifting all the time, haha.
The program I am on is solid, best workouts I have ever had, and my strength is going through the roof...Hopefully I will blow away my 2007 goals!
I'm on it, done wonders for me. If your looking to get onto it check out all of the dvds, a bit pricey - but well worth it.
Not familiar with it...can you give a quick down and dirty on it???
The Conjuate Method, consists of Max effort work on two days of the week and Dynamic effort work two days of the week. The repetition method is also used in accessory and supplemantary lifts, all exercises are rotated. ME movements every 1-3 weeks, the more advanced you are, the more you rotate. Supplemantary lifts are rotated every 2-3 weeks and accessories are rotated every 3 weeks. Some lifts are always done, IE box squat is always used, GHR, reverse hyper etc.
This is mine at the moment,
ME Upper
1; Bench movement/dip | singles or triples
2; Tricep extension/DB movements | 3-4 x 5 - 10
3; Rowing in the same plane | 4 x 10- 15 (I need more volume here)
4; Rear delt work/upper back | 2 x 10 - 15 (just need stimulation by now)
5; Abs
ME Lower (I've added freaky mass on my legs with this)
1; Goodmorning/Deadlift/Squat | Singles or Doubles
2; Hamstring dominate movemet, or quad heavy if GM/DL | 3 x 10
3; Reverse hyper | 3 x 15
4; GHR's or Band pull throughs | 2 x 10 (15+with bands)
DE Upper
1; 70% work of Chest/tri movement | 3 x max reps (This is normally speed work, with 8 sets of 3.)
2; Triceps | 3 x 5 - 10
3; Verticle lat work | 4 x 10-12
4; Upper back work, medial head | 2-3 x 10
5; Elbow flexion
6; Abs
DE Lower
1; Speed sqaut 8 x 2, follow by speed dead 8 x 1
2; Unilateral Leg movement | 3 x 10
3; Hamstring movement | 3 x 5
4; Reverse Hyper | 4 x 10- 15
5; Deep knee extensions
tek52086
04-04-07, 8:12 pm
WWW.ELITEFTS.COM
That's run by the westside guys.
by far the BEST resource for training articles
WWW.ELITEFTS.COM
That's run by the westside guys.
by far the BEST resource for training articles
True story.
Also, get used to Good Mornings, youll be doing them on about 75-80% of your ME Squat days....hahaha
eric downey
04-13-07, 3:40 am
first off how many of you have ever trainied at westside. until you walk in those dorrs and see what you think is there you have no idea. i went there on a sunday to train with halberts guys. got there at about 815am introduced my self to louie told him who i was and what i was there for. he pointed me in the right direction. i walked over to the group. told them george said i could train with them and it went pretty much like this.
were doing speed work. be ready when your turns up. we got work to do.
no bullshit no intro's it didnt matter. i still dont know there names. it was all business. all there for the same reason. westside most of all is a state of mind on how you look at training. theres a reason there some of the best in the world and if you ever get to go there like i did you know why. so how ever you train westside, metal, coan, stronge man, take it serious. stop bullshiting with you friend across the gym about the girls ass on the stairmaster. and she doesnt give a shit about how much your lifting. if anything she's wondering why your wearing that stupid shit that makes your arms go forward. so tom when you go to the gym shut your mouth get under the bar and work. turn the rest of the world off for 60 min and you'll be jacked at how much better and how much more you got done.
sorry for the llong post
first off how many of you have ever trainied at westside. until you walk in those dorrs and see what you think is there you have no idea. i went there on a sunday to train with halberts guys. got there at about 815am introduced my self to louie told him who i was and what i was there for. he pointed me in the right direction. i walked over to the group. told them george said i could train with them and it went pretty much like this.
were doing speed work. be ready when your turns up. we got work to do.
no bullshit no intro's it didnt matter. i still dont know there names. it was all business. all there for the same reason. westside most of all is a state of mind on how you look at training. theres a reason there some of the best in the world and if you ever get to go there like i did you know why. so how ever you train westside, metal, coan, stronge man, take it serious. stop bullshiting with you friend across the gym about the girls ass on the stairmaster. and she doesnt give a shit about how much your lifting. if anything she's wondering why your wearing that stupid shit that makes your arms go forward. so tom when you go to the gym shut your mouth get under the bar and work. turn the rest of the world off for 60 min and you'll be jacked at how much better and how much more you got done.
sorry for the llong post
I think he was talking about the Westside Template and Methods...
But nice post anyhow.
Good shit eric. I wished I lived in the Ohio area. That's where westside barbell is right? Thanks for sharing. Rick thanks for sharing your workout. I might incorporate some of that into my program.
I like westside because I can get hardcore workouts in 3-4 days a week. Thats all I have time for while in school.
Alot of hardcore gyms are now picking up westside. There is a gym near were I am right now at school in conn. It's called southside gym in stratford, CT. It's hardcore and is rated in the top ten most hardcore gyms by animal pak.
One aspect of training westside contributes to is hami work. Hami's are stabilizers for squats and deads and should never be overlooked.
Stay strong.
-nick
SomeDayI'llBeXL
08-15-07, 7:22 pm
I know its been months since anyone has made a post here, but hopefully I can get some help. Ive been doing the 5x5 program for the last few months, making some descent gains. I came across a Westside article in the latest Flex, and in all honesty, Ive never been so pumped to lift. The training is a bit off the wall, completly different, I think thats why I want to try it. Before I do, I have a few questions for you seasoned powerlifters out there.
1. Do i need chains and bands right from the start, or can I run the program for a few weeks without them. My gym doesnt have them, but the owner said if i had my own, I could use them there. So i lined up a few side jobs to pay for them.
2. Ive always used a bench instead of a box for box squats, is this ok. If not, how high off the ground should the box be?
3. What exactly is a glute/ham raise? In this article, it states that all the Westside members do these, and I mean alot of them. Im just a bit confused on the proper execution of them
I really hope some of my brothers can help me out on this. For some reason, the thought of this new routine has really lit a fire under my ass. I feel like tearing someone head off. Sounds wierd, I know, But oh well.
Good Luck Brothers
brandona
08-15-07, 7:34 pm
I know its been months since anyone has made a post here, but hopefully I can get some help. Ive been doing the 5x5 program for the last few months, making some descent gains. I came across a Westside article in the latest Flex, and in all honesty, Ive never been so pumped to lift. The training is a bit off the wall, completly different, I think thats why I want to try it. Before I do, I have a few questions for you seasoned powerlifters out there.
1. Do i need chains and bands right from the start, or can I run the program for a few weeks without them. My gym doesnt have them, but the owner said if i had my own, I could use them there. So i lined up a few side jobs to pay for them.
2. Ive always used a bench instead of a box for box squats, is this ok. If not, how high off the ground should the box be?
3. What exactly is a glute/ham raise? In this article, it states that all the Westside members do these, and I mean alot of them. Im just a bit confused on the proper execution of them
I really hope some of my brothers can help me out on this. For some reason, the thought of this new routine has really lit a fire under my ass. I feel like tearing someone head off. Sounds wierd, I know, But oh well.
Good Luck Brothers
Go to westside-barbell.com...all the anwsers you seek are there...there is a pic of the ghr machine, and tons of articles by the man to let you know what is up..
-B
i started with it but over its been modified to shreds i dont think you can call it conjugate/westside anymore
[QUOTE=SomeDayI'llBeXL;153366]I know its been months since anyone has made a post here, but hopefully I can get some help. Ive been doing the 5x5 program for the last few months, making some descent gains. I came across a Westside article in the latest Flex, and in all honesty, Ive never been so pumped to lift. The training is a bit off the wall, completly different, I think thats why I want to try it. Before I do, I have a few questions for you seasoned powerlifters out there.
1. Do i need chains and bands right from the start, or can I run the program for a few weeks without them. My gym doesnt have them, but the owner said if i had my own, I could use them there. So i lined up a few side jobs to pay for them.
2. Ive always used a bench instead of a box for box squats, is this ok. If not, how high off the ground should the box be?
3. What exactly is a glute/ham raise? In this article, it states that all the Westside members do these, and I mean alot of them. Im just a bit confused on the proper execution of them
I really hope some of my brothers can help me out on this. For some reason, the thought of this new routine has really lit a fire under my ass. I feel like tearing someone head off. Sounds wierd, I know, But oh well.
Good Luck Brothers[/
QUOTE]
For the first thing bro, Its conveniant to have that stuff and really good but you can still be successful w/o it.
Number 2, just try to get a box that allows you to squat below parellel
Number 3 this is an apparatus that allows you to do back extensions which also hits your hami's. Its like a reverse situp its hard to explain.
Good luck bro I know you will get massive gains with this program.
SomeDayI'llBeXL
08-16-07, 2:24 pm
thanks for all your help brothers, I really appreciate the input
first off how many of you have ever trainied at westside. until you walk in those dorrs and see what you think is there you have no idea. i went there on a sunday to train with halberts guys. got there at about 815am introduced my self to louie told him who i was and what i was there for. he pointed me in the right direction. i walked over to the group. told them george said i could train with them and it went pretty much like this.
were doing speed work. be ready when your turns up. we got work to do.
no bullshit no intro's it didnt matter. i still dont know there names. it was all business. all there for the same reason. westside most of all is a state of mind on how you look at training. theres a reason there some of the best in the world and if you ever get to go there like i did you know why. so how ever you train westside, metal, coan, stronge man, take it serious. stop bullshiting with you friend across the gym about the girls ass on the stairmaster. and she doesnt give a shit about how much your lifting. if anything she's wondering why your wearing that stupid shit that makes your arms go forward. so tom when you go to the gym shut your mouth get under the bar and work. turn the rest of the world off for 60 min and you'll be jacked at how much better and how much more you got done.
sorry for the llong post I think this may be the best post I have read in this forum in a long time. Words to live by.
Peace
BIG45s