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View Full Version : Pauly, Latty, Franco, Adam, Ballast



McBain
04-05-2002, 09:16 AM
this is a preemptive thank you for clicking,

ive been in the gym for about a year and a half, little more (occasional breaks, sleep etc) basically trying out routines and always changing, just couldnt find my niche. now to the point of my thread, i started getting a bit more interested in powerlifting and then i stumbled upon your westside training, the theory behind it looked good but ill be damned if i can work out my own routine, is it possible to get a little help with this, pm me if its not too much trouble. ive read a few of your training logs, and adams article, been to the elitefts site, i think it was a nine week routine by dave tate, i think paul did it as well. would this be good to follow. basically i want something solid and a bit hardcore that i can stick to. any help with with totally changing my priorities would be greatly appreciated. thanks,

McBain



anything you can throw at me will be helpful

PowerManDL
04-05-2002, 09:17 AM
I'd help you but you didn't ask me.

Paul Stagg
04-05-2002, 09:28 AM
Adam wrote a good article - it's on the WBB site under 'training'.

There is also a great article at t-mag - the periodization bible part 2.

I started the 9 week program, got 4 weeks into it, and had to stop (due to work, not the trianing). When I got back from the layoff, I used the 9 week program as a starting point, but adjusted it a bit.

As long as you get the ME and De stuff down you'll be OK.

Try posting an example week.

PowerManDL
04-05-2002, 09:31 AM
The important thing with Westside is to find your optimal volume.

This is reinforced by the information in Supertraining, which the concept was developed from-- volume needs to be managed by inclusion of SPP lifts, not the competitve lifts. The Dynamic and Maximal work needs to stay consistent, but by fluctuating the assistance work, you can find your workable level and go from there.

McBain
04-05-2002, 08:29 PM
you know as i shut down ther computer last night i thought of you powermandl, and i cursed myself for not including you.

Adam
04-05-2002, 09:09 PM
Try to set up your own routien by basing in off what other people have done. Always have speed work (DE) and max effort work(ME)
Like powerman said if the volume is too much drop some assistance and not DE or ME lifts. If your still confused by the program just start the 9 week one from elitefts.com and once you get the hang of it change the excercises around to suit your goals and/or equipment.

McBain
04-05-2002, 09:26 PM
thanks a lot, so is the best way to work out max effort buy doing 3 rep sets, then keep upping the weight for 1 rep sets?

i just went to elitefts and read some t-mag articles, im going to follow the nine week program and see how it goes.

McBain
04-05-2002, 09:32 PM
can someone explain the boardpress or the one arm press, also box squats, i think im going to have to change gyms.

Adam
04-05-2002, 09:37 PM
For max effort you work up to a heavy triple then go to singles and go til you fail.
Board press is when you lay multiple boards on your chest and press off of them instead of your chest, the boards are 18 inches long about 6 wide and 2 thick.
Im guessing the one arm press is overhead dumbell but im not sure
box squats are simply squats done off of a box, for box squat form check my article, i wrote how to do them near the bottom.

McBain
04-05-2002, 09:41 PM
thanks a lot, the 4 days in the 9 weeks plan are just day 1, day 2 etc, how many days inbetween would be normal?

Adam
04-05-2002, 09:44 PM
Have your ME day 3 days after your DE day.
Ex. Tuesday speed bench, friday max effort bench

McBain
04-05-2002, 09:51 PM
thanks a lot, ill hit the gym soon and probably start a journal, keep you posted.

ballast
04-06-2002, 08:01 AM
I'm in my 11th week of Westside, and it is the most productive training routine I have ever used.My progress is almost constant.Of all the articles I've read on Westside, I think Adam's was one of the best and my routine was based off his recomendations.Here is another article I found that does a good job outlining the basics without being confusing:

http://www.musclemonthly.com/articles/001015/001015-tate-westside-powerlifting.htm

McBain
04-06-2002, 08:22 PM
thanks, i found that one, is it the elitefts newsletter, anyway with a few smaller things cleared up by PowermanDL im realdy to start this week. i was just thinking before, ive been out of the gym for a little while, a few weeks. should i maybe take a week or so and just do a couple of full body workouts, just to get back into it?

Adam
04-06-2002, 08:55 PM
You could do some full body's if you wanted to but you dont need to

McBain
04-07-2002, 08:12 PM
one more thing; i havent bought one of those fat weight belts before, ive never had a whole lot of use, im hearing that its probably better to have one with all this heavy good mornings and squats. also flat sole shoes, are they worth it, will chuck taylors do the job?

Adam
04-07-2002, 08:41 PM
I only use the belt in comp. Now they dont use belts at westside even on ME days.
chucks are really good shoes for squating

McBain
04-07-2002, 08:51 PM
so you dont think i need to worry about the belt, i just thought i could recall in an article that when squatting to 'press on the belt' thanks for that, now ive just gotta find a pair of chuckies.

Franco
04-08-2002, 05:26 AM
Latty has a pair of chucks and he say's that they are excellent.

You'd be better off by strengthning your abs (static work), lower back Mcbain

Paul Stagg
04-08-2002, 09:53 AM
I've seen them recommend wearing your belt for box squats to learn how to push into it.

I put my belt on for the first time this year yesterday to do some deadlifts, heavy grip work, and farmers walks.

I'll probably wear it for ME low box squats, and pulls. Certainly not for good mornings, and not for speed work.

I suppose if I do some heavy rows or something like that I might wear it.

The main key with the shoes is a flat sole and not rolling over. I have a pair of nikes that work just fine. (I can't wear Chucks because I use orthodics, and they would tear through the canvas.

A 1 arm press is a one arm overhead press. Ego busters. Start lighter than you think you should.

Chris Rodgers
04-08-2002, 10:10 AM
For a while I was wearing my belt extra tight on almost everything. Now I wear it on my heaviest sets, but I wear it loose. I do this just to practice and make sure every set I am pushing into the belt. I could probably slip my whole arm between me and the belt, so you know it's not too tight.