Ok I been on this for 4 weeks, am I doing this right?
Flat banch, work my way up to my 5rm
Incline db press 3x8-10
Bb row 4 sets of 10
Rope pulls to throat 3x12-15
Squat work my way to 5rm
Leg curls 3x10
Wrist rolls 3 x timed
Friday rep day
Chain elevated push ups 3xfail
Skull crushers 4x10
Chin ups with olimpic rings
Dumbell press 3x12-15
Bb curls 3x10
1. Why wouldn't you ask a Westside question in the powerlifting section?
2. I'm pretty sure that this isn't what they do at Westside. I can't say for sure because I don't train there.
3. What does this have to do with Westside?
4.why ask so many questions?
Last edited by powerboy93; 01-01-2009 at 04:36 PM.
Lifting is my life
I am 15
@ 155 lbs
I believe he is doing DeFranco's WS4SB. I'm doing it also and your template looks fine. But what I've learned, am still learning is to change exercises so you work on weaknesses. Don't forget to change things up every so often and that includes rep ranges and sets.
Seriously man - do the work - quit asking questions. This is about the 243rd time you've posted a similiar thread...
The main thing I have learned is to just go out and experiment with different exercises to see what works and what doesn't. Hope it's working for you.
Yeah, I only lift MWF, and do some cardio 2-4 times a week. I had thought about having 2 leg days and 2 upper days but I didn't feel like it my first time trying it. I like 3 days a week and don't really see myself switching.
Well I had been doing 3RM and trying to increase 5lbs or so each week, but that became too difficult which lead me to reading some more and I read about the 5rm, 3rm, 1rm. So far for ME, I have done flat, close grip and 2 board(didn't really work b/c i don't have spotters/lift off). Thankfully I am getting back to school Sunday so I can start lifting there again with my friends. I think I'm going to do flat again and start the new wave of 5rm, 3rm,1rm. I'm also going to add in incline as a ME lift. I started this program with a 225 bench and coming back from knee/groin injury. Hopefully I will be able to increase my bench. Wednesday after doing my sets of snatch grip deads, I put all my weights on the bar(305 lbs) and pulled 2 singles. This was the most I have ever attempted, so I am pretty pumped with my progress. Next week I will do conventional deads again.
All I have to say is that unless you are training at Westside barbell, you aren't following the Westside way. It's so incredibly complicated that there is no way you could follow their template successfully long term without guidance from someone who has trained at Westside. The other thing about Westside is that it is set up for an advanced geared lifter. You can also lose a lot of size on it since not only do you rarely train the big lifts, you rarely do more than 1-3 reps on them, and you don't specifically train entire muscle groups, such as the quads and traps and chest, because Louie doesn't believe they are important for lifting big weights. The other thing is that if you believe in what Louie says, you would want fancy equipment like the reverse hyper and the GHR which 99% of gyms don't have. And I doubt you have $5000+ to drop on that stuff for your home gym. IMO Westside is for serious geared powerlifters with multiple years of training experience as well as tons of guidance and anyone who thinks otherwise is either ignorant of their methods or insane. Also, DeFranco's template isn't really much like WSBB at all in my opinion, he is just riding on their coattails.
Last edited by OGROK; 01-02-2009 at 03:04 AM.
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2. His goal is to get stronger and bigger - you don't need to "train specific muscle groups to do that.
3. It is very possible to train westside without gear and without training at westside. I've done it for almost 15 years and have made great progress.
4. DeFrancos template is a mixture between the conjugate method that westside preaches and some hypertrophy work. It was meant to help athletes gain weight and give them a solid easy plan. The name is simply a gimmick.
I agree with Ben. The people who think West Side is too complicated have never followed it for any length of time. WSFSB is even easier to follow.
OP, just follow the write up for the routine and don't make it complicated. Everything is written out for you. Follow what it says and in a few months come back and tell everyone how much stronger you are.
there's only really one thing wrong with the routine: where's the deadlifts?
Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5
Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/
Not strong yet, but getting there.
Last edited by Ben Moore; 01-02-2009 at 10:29 AM.