Ok i just got the westide book of methods recently and im pretty sure i got it im just making sure. From what i understand you are supposed to have 4 training days a week. Two for Me bench & a Me squat and deadlift day. Two for a De bench & a day for De squat and deadlift. On max effort days never actually do a 1 rep max. Keep it to 2-3 reps to failure. And for dynamic effort day use a different method(ie: chains and band variations) every week. so the week should look like this
Mon: Me squat & deadlift
wed: Me bench
fri: De squat & deadlift
sun: De bench
Does that look right? And one question i have is on Me squat & deadlift day i do a squat and deadlift variations on the same day or change up between the two every week? Thanks
Last edited by slashkills; 01-23-2009 at 07:42 PM.
Actually they work up to a single on ME work as well, just not a true max most of the time. Most rotate through ME exercises every week. As for the ME squat and dead day - different strokes for different folks. We rotate where we go heavy on the squat variation and light on the dl variation then switch the focus the next week.
Thanks, but what do you mean by not a true max
The book doesn't explain this stuff?
yea there is a ton in the book. I'm hilighting a bunch just to help.
it was in the book I just didn't comprehend it the first time through.
Last edited by slashkills; 01-24-2009 at 10:45 AM.
I train at westside in the morning crew so i can answer your question.
mon- me lower. some type of pull, goodmorning or squat 1-3 rm
wed-me upper 1 rm various pressing movements.
fri-de lower. straight bar box squat 5+ sets of doubles sometimes working up to a heavy strain followed by speed pulls.
sat- de upper. speed bench
all days do tons of volume on accessory work. don't slack on this