Looking for an example of a westside routine. Does anyone have one?
Also, to those who train westside, do you use alot of the extra training techniques like bands, chains, board presses? if so, what kind of benefit do these have for you?
I love Westside. If you go to www.elitefts.com and click through the articles section, there are a few sample routines for geting broken in to Westside. I would recommend starting off with the Sample Workout by Bob Youngs.
I have used bands in the past, not recently, and I think they're great. You've never surprised yourself as much as when you've got doubled minis coming off of 5 boards and how quick the resistance adds up.
I do use boards regularly and they are great, I'd recommend using them often.
quick question on the max dl/sq day
It says to do either dl or sq for singles, it doesn't state how many sets
Do them until you hit a max. A sample deadlift day for me would look like this...
1x135 1x185 1x225 1x275 1x295 1x315 1x335 1x365 1x405
At this point I either realize 405 is as much as I can lift, or I try more and can't get it. Hope this clears it up for you. Feel free to ask me any questions you have as they arise.
cool, that makes perfect sense.
Do you alternate between squats and deads each week for day 1 or do you do a set period of say 1 month on squats, 1 month on deads? or do you only train one of them all the time?
Thanks for the info
Alternate several different lifts.
Variants of squats, deads, good mornings, etc.
For example, you might do good mornings one week, then good morning squats, then deads off a box, then suspended GMs or GMs off pins, then a low box squat, then a rack pull.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
At the very most, you can repeat a lift for 3 weeks, but variety every week will benefit you most, in my ever-so-humble opinion.