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Thread: WESTside questions & workout...

  1. #1
    Super Elite shredder's Avatar
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    WESTside questions & workout...

    well i have a few more questins on westside and a week 1&2 workout .sorry for all the questions im jus tryin to gain as much knowlede of westside as possible b4 i start it.
    the questions
    1)can i gain mass using westside if i eat like im on a bulk?
    2)only go to failure on ME exersizes?
    3)i workout at home and dont have a reverse hyper machine, will this affect me?
    the westside workout
    -sun-ME squat/DL
    box squat- work up to single
    SLDL- 5x8-10
    leg raise- 4x12
    db side bends- 3x4-8

    -tues-DYNAMIC bench
    speed bench- 8x3 @ 60%, 1x3 @ 75%
    floor press- 3x5
    elbows out ext.- 5x8
    chins- 4x5-8
    front/side raises- 4x8
    hammer curls- 2x8

    -thurs-DYNAMIC squat
    speed squat- 10x2 @ 50%, 1x3 @ 75%
    speed DL- 6 singles of 60% of 1rm
    zercher squats- 5x6-8
    weighted crunches- 4x12
    db side raises- 3x6

    -fri-ME bench
    close grip board press- work up to single
    jm press- 5x8
    bent row- 4x5-8
    plate raise- 2x8

    well whata ya think? gimme ur opinion if its good or not. thanx a lot for ur help
    age:22
    weight: 155?
    height: 5'9"

    -LONGER TERM GOALS-
    benchpress: 275x1
    military press: 160x1
    deadlift: 405x1

  2. #2
    Player Hater PowerManDL's Avatar
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    Re: WESTside questions & workout...

    Originally posted by shredder

    the questions
    1)can i gain mass using westside if i eat like im on a bulk?


    Certainly.

    2)only go to failure on ME exersizes?

    That's recommended, yes.

    3)i workout at home and dont have a reverse hyper machine, will this affect me?

    No. Any light movement that works the same muscles will suffice.

    I don't see anything wrong with the workout you set up.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  3. #3
    Gaglione Strength Chris Rodgers's Avatar
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    Looks real good. My first try at Westside I had good success and I didn't do reverse hypers. I mainly used pull thrus.

    This time however I learned that by draping a 2"x6" over the pins of my power rack, I can do reverse hypers on it. I am in the process of building it where I can add weight to them.

    Good luck with it!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  4. #4
    Super Elite shredder's Avatar
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    thanx latty and powerman ;D
    age:22
    weight: 155?
    height: 5'9"

    -LONGER TERM GOALS-
    benchpress: 275x1
    military press: 160x1
    deadlift: 405x1

  5. #5
    Moderator Adam's Avatar
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    1.yes!
    2.yes
    3.Not much, just like powerman said you can just do some thing else like light pull thrus or go lattys route and make your own.

    Routine looks great
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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