View Full Version : New Westside program

Morgan McPherson
06-19-2009, 05:25 PM
I am new to powerlifting, but have been lifting for some time now. So I wanted to start training as a powerlifter, so I thought "Westside is the best side, so I should use their program." This is the Westside program that I have designed from all of the reading I have done on the internet. I am looking for feedback from people who either do this program or train at Westside. I think the program is solid, but I am still open to any ideas that would enhance the program. Thanks in advance, I train seriously, so your wisdom will not be wasted.

Max Bench

Heavy bench 1 rep PR: 90% and up
Floor Press
Board Press
Close Grip

Tricep 8-12x6-8sets
60 reps

Upper Back 5-8x4sets

Shoulders 5-7x3sets

Dynamic Bench

Bench 50%-60%,3x8 sets

Tricep Extension 3-8x3sets

Not to failure:
Lats 8-15x3sets

Shoulders 8-15x3sets

Max Squat/DL

Heavy 1-3 rep max
Good Mornings
Low Box Squat 1-2
Elevated Dead Lift
High Squat 1-2
Rack Pulls
Chain/Band Squat

Stiff Leg DL or
Glute Ham Raise

Reverse Hyper 6-10x3-4sets

Bicep 10-15x3sets
1 minute rest

Dynamic Squat/DL

Speed Box Squat 2x %'s 50x12sets, 55x12sets,60x10sets

Hamstring 5-8x4sets

Reverse Hyper 8x3-4sets

Heavy Shrug 10-15x3sets

Bicep 10-15x3sets

Abs 6-12x3-5sets


06-19-2009, 06:28 PM
That looks solid to me. You should do a deadlift on your DE squat day. Speed deads are important. Personally, I rotate one week speed deads and one week a deadlift variation up to a heavy set of 3 or 5.

The key to if it'll work is what are your weaknesses? Is your ME rotation full of things that'll help them? Is your accessory work built around fixing your weaknesses? I think "Westside" works for anyone if they can:

1. Identify their weaknesses
2. Figure out exercises to train their weaknesses

A lot of people fail at #1, because they don't understand the lifts well enough. That or their ego doesn't let them do the things they suck at which is what's needed to get better. As you get going, if you can post video of your lifts, then you can get more accurate help.

Lones Green
06-19-2009, 07:21 PM
You want to use the conjugate method. Check the Westside articles.

06-19-2009, 07:26 PM
marcuswild nailed it.

Clifford Gillmore
06-20-2009, 12:14 AM
You want to use the conjugate method. Check the Westside articles.

Word. ALL exercises get rotated, not just ME and DE movements.

06-20-2009, 05:54 AM
No Incline or Decline for max effort!

Morgan McPherson
06-23-2009, 12:10 AM
If I am not doing incline or decline, and I train at a globo gym. What exercises should I be using for my max effort days on the bench.