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View Full Version : Your changes to the westside template to make it work for you



geek
11-08-2007, 02:17 AM
Hey everyone,

I was thinking the otherday about the...."westside" template

The more I read about it, the more it evolves...and people alter it to suit their needs or weakness.

What are some changes you have made to the template, or setup of the program. (ie adding in full raw squats, taking out speed work)

Lones Green
11-08-2007, 03:39 AM
scrapped the DE squat for a day of pulls, i do rows on this day too.

drew
11-08-2007, 05:14 AM
DE and ME squats done in the same session, working up to a max after DE work. Using heavier weight on speed pulls. Lighter weight on speed bench. More heavy delt work. More direct quad work when necessary. More benching. 3 days instead of 4.

Stumprrp
11-08-2007, 06:08 AM
i just made a 3 week cycle where i wave progressivly heavier speed squats, IE 275 295 315, and on speed bench days im waving straight weight, then bands, then chains. im also switching ME work every week as the normal westside.

TommyBoy
11-08-2007, 10:12 AM
I didn't change it very much. I just cut down the number of sets I did on DE day. Also, I did a progressive overload approach to the dynamic work. Instead of a heavy band/circa max/light band cycle, I would pick my percentages for each 3 week wave and keep them the same, only after each deload week I'd either add more chains, or more bands. Also, I rarely did any free squatting as this would alter my squat technique.

zztoproadster
11-23-2007, 09:16 PM
We just change the type of resistance weekly instead of the exercise. First week lightened method, second week chains, third week against bands. For the first 2 months after i got the bands i just went against bands and got REALLY strong, then when i came back for the 3rd month i went down because of overtraining. thats why now i change the resistance every week and it has been workin great for us. if you want to do a type of circa max thing, i really liked the against bands for a few weeks straight increasing the tension, but if you use it for more than 2 months it will cause overtraining.

RedSpikeyThing
11-23-2007, 09:23 PM
I'm still learning, but cutting and upping the weight on DE day were the major changes for me. I'm also doing the big 3 more often than Westside does.

RhodeHouse
11-24-2007, 12:04 AM
I'm still learning, but cutting and upping the weight on DE day were the major changes for me. I'm also doing the big 3 more often than Westside does.

Why up the weight on DE day? It's about speed, not weight. A lot of people let their ego get in the way of DE work. The bar has to move fast, or it's a waste. You might as well do Repetition work.

RedSpikeyThing
11-24-2007, 10:27 AM
Why up the weight on DE day? It's about speed, not weight. A lot of people let their ego get in the way of DE work. The bar has to move fast, or it's a waste. You might as well do Repetition work.

I'm new(ish) and I lift raw. Many sources, including Elite and I thinkn Westside themselves, have suggested that raw lifters lifte heavier on DE days. Instead of 50-60%, I train in the 60-70% range.