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Thread: westside Q, please help

  1. #1
    Senior Member
    Join Date
    Oct 2008

    westside Q, please help


    I have been doing westside religiously for almost three years now and love it. I think it is the cutting edge PL principles.

    my problem is quite weird: my assistance is pretty strong but my ME lifts are pathetic. I look at other guys' logs and they have similar assistance but WAY stronger ME lifts. so far westside gave me little strength but huge muscle gains, mainly in back, tris, hams, shoulders.

    I am low bodyfat 220 and here are some of my lifts:

    all raw:

    squat 380
    bench 330
    deadlift 550

    GM 420x3
    low box squat 10" 315x5
    high box 18" 440
    3-board 330
    cgbp 300
    floor press 315

    DB rows 130 for sets of 8
    skulls 135 for sets of 8
    DB bench 90's for sets of 8
    DB extensions 60's for sets of 8
    pulldowns 200 for sets of 8
    surgs 440 for sets of 15
    Dimel deads 315 for sets of 20
    45 degree hypers 70's for sets of 8
    ab pulldown 220x8

    I've gained some solid muscle but not much strength. how come my assistance is so much stronger than the ME lifts? or maybe I should put it the other way round: how come my ME lifts are so ****in' weak compared to my assistance?

    my ME lifts are the same for months now yet I hit PR's on assistance regularly.

    please help, I am confused.

    thanks a lot


  2. #2
    SFW! drew's Avatar
    Join Date
    May 2003
    From those numbers it looks like 2 things are happening. 1) You're very weak out of the hole 2) Your squat form needs work.
    This is what I would do in your situation:
    1. Get on a parallel box for ME work and work up to a 5RM on week 1, 3RM week 2, and 1RM week 3.
    2. For week 4, get rid of the box and free squat for a 5RM, then 3RM week 5 and 1RM week 6. (You might want to take a deload after week 3 or week 6)
    3. Video tape all of your squats and review them or post them here for others to review. The discrepancy between your squat and GM/DL numbers looks like a form issue, so you need to figure out what you're doing wrong and correct it.

    This is just what I would do personally. But there are many ways to approach it.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
    Senior Member
    Join Date
    Oct 2008
    excellent advice, thanks a lot.


  4. #4
    Pro Powerlifter AJ Roberts's Avatar
    Join Date
    Sep 2005
    La Jolla, California
    How often are you changing your ME exercises and what exercises are you using?
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  5. #5
    Senior Member
    Join Date
    Oct 2008

    I change the ME lift every week:


    10" low box
    power squat
    bent-over GM
    arch-back GM
    pin pull


    floor press


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