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shootermcgavin7
05-31-2005, 06:18 PM
I have never tried any type of powerlifting program,but I have been researching Westside for the past 6 months. I wasn't able to lift for almost 2 months due to surgery, and I decided to try Westside to recover my lost strength when I was allowed to lift again.

I've got to say the results were phenomenal. It took me roughly 2 weeks to recover to my pre-surgery lifts (probably not that phenomenal), and I went uphill for the next 2 weeks. More than that, I burned through pretty much all the fat I had put on those 2 months I had to take off, even though I was only eating semi-clean (250g protein, between 3000-4000 cals a day, other than that I didn't care). This might not be that surprising, either though, with the intensity the workouts take.

Anyway, I was very happy with the program, I'll probably keep it up for another 4 weeks and then transition into something else.

I'll come back to it as often as possible, though.

D Breyer
05-31-2005, 07:00 PM
awesome...

i have heard a lot about "westside" training... where can i find some information on that... and maybe some sample routines??

shootermcgavin7
05-31-2005, 07:20 PM
awesome...

i have heard a lot about "westside" training... where can i find some information on that... and maybe some sample routines??

I got most of my information from searching people's journals and this board, from www.elitefts.com, and from an old WBB article about the Westside Barbell Club ...www.wannabebig.com/article.php?articleid=46

D Breyer
05-31-2005, 07:27 PM
thanks

MixmasterNash
05-31-2005, 08:33 PM
Westside, eh... then the question is how much strength did you gain on the big 3, not some fancy pants slimming program. :D

shootermcgavin7
05-31-2005, 08:38 PM
Westside, eh... then the question is how much strength did you gain on the big 3, not some fancy pants slimming program. :D


I always have based my programs around the Big 3, but never squats & bench twice a week (speed/heavy).


I've always been a hardgainer; but the gains have been phenomenal. I have always gained well on deads, but bench and squats have/had always been slightly tougher.


To my knowledge, I've never used a "slimming" program :)

Gutz981
06-10-2005, 06:29 PM
Well bro you just tipped the scales I am most certainly going on a westside program I was thinking about it now its on! thanks man

Ante up
06-10-2005, 09:22 PM
shooter u wanna post ur routine so i can get an idea?

shootermcgavin7
06-12-2005, 08:02 AM
I've been using a 5-day instead of the traditional 4-day program because I do my assistance back work on a subsequent day because deadlifts drain me so much.

Sunday
ME Bench (work up to 1 rep max)
3-4 sets of incline db press
Light shoulder work

Monday
Speed squat (3 reps as fast as I can w/good form for 8-10 sets)
5 sets of deadlifts (usually in 4-6 rep range)

And usually that's it for that day, deads make me feel like **** so:

Tuesday
3-4 sets barbell rows or dumbbell rows
3-4 sets pulldowns or pullups
3-4 sets shrugs
Weighted ab work

Weds
Speed bench (3 reps @ 50-60% of 1 rep max for 8-10 sets)
Heavier shoulder work (i.e. 3 sets DB presses in 6-8 rep range)
3-4 sets of heavy curls
3-4 sets of heavy tricep work

Thursday
Rest Day

Friday
ME Squats (working up to 1 rep max)
usually one more excercise targeting quads in 6-8 rep range, 2 sets
3-4 sets of hamstring exercises


Sat
Rest Day




As I mentioned, if you want the "Traditional" Westside program, you should follow the above links. I had to tailor the program a little bit to better fit me; but the important part of the program is the ME/DE (speed) days.




Edit: Ante Up, your Big 3 lifts are better than mine anyway, so maybe you should take my advice with a grain of salt :)

Franco
06-12-2005, 08:53 AM
Remember not to take your accessory exercises to failure, i.e if you're capable of doing 5 reps on something stop just short at 3 or 4 reps

Depending upon your actual training experience rotate your ME exercise ever 1 to 3 weeks.

Make sure you static ab work in order to strengthen your core so you receive a carry over onto your dead and squat.

Wave the loads and percentage upon the box squat

Example: Week 1 50% of 1 rep max 12 sets of 2 reps
Week 2 55% of 1 rep max 11 sets of two reps
Week 3 60% of 1 rep max 10 sets of 2 reps

Then return again to week 1 and repeat said cycle

Every now and again after your sets of speed squats off the box, test yourself at around 70% off the box to see where you are currenly at and what needs to be improved.

Ante up
06-12-2005, 08:52 PM
when u say work up to one rep max...what does that mean...what set rep scheme are yopu using

shootermcgavin7
06-13-2005, 03:35 PM
when u say work up to one rep max...what does that mean...what set rep scheme are yopu using


Just for an example, say your max is around 250:

155 x 3
175 x 3
195 x 2
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x fail


etc.

bill
06-13-2005, 07:00 PM
I suppose everyone does different variations. The ones I have read would be more reps of 3 then to a single.
205x3
215x3
225x3
235x2
245x1
Trying to get a new PR

shootermcgavin7
06-13-2005, 08:35 PM
I suppose everyone does different variations. The ones I have read would be more reps of 3 then to a single.



You're right, I was just giving one example. If my max is 250, I may or may not be able to do 2 of 235.