Hi everyone, im starting to get more serious in my goals of 300/400/500 and have been getting back into Westside style training lately. I have a general understanding of the methods, but just have some more specific questions of the ins-and-outs of it.
First I guess i'll just summarize my understanding, and setup to make sure im on the right page. Then i'll list a few of my questions.
ME days should be heavier, DE days should be lighter (speed)
Pick a group of ME exercises based on your weaknesses and cycle through them trying to hit PR's
Pick accessory exercises to build up the triceps, shoulders,back, and hamstrings.
Ok thats basically how ive interpreted what ive read.
Im a non-competative, raw lifter.. I bench close grip and my sticking point is about an inch off the chest. I deadlift conventional, and squat with a medium stance. My deadlift/squat weakness is my grip and about 1/4 of the way up on squats.
Sunday: DE upper
Monday: Upper accessory
Tuesday: DE lower
Thursday: ME upper
Friday: ME lower
*Full range press w/ pause > Incline > Board press cycled weekly (build to a 1RM then back up for 3s)
*1 Supplemental lift (something like floor press, incline DB, etc.) 4x6 or similar.
*Lats and upper back 3-4x10 or so
*Triceps and rear delts 3-4x10 or so
*Squat w/ pause > Deficit deadlift > Squat no pause > sumo deadlift (up to 1RM, up to 3s)
*1 supplemental squat or deadlift (front squat, RDL, sumo, rack pull etc) 4x6 or similar
*Unilateral move or hamstring (split squat or pullthrough) sets of 10
*Abs and quads sets of 10