The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 9 of 9

Hybrid View

  1. #1
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,645

    Westside Template Made Easy

    People were asking about powerlifting routines in Kevin's thread, so I figured I'd post this.

    The Westside Template

    A while back, I had some time on my hands, so I wrote this basic explanation of the Westside template. I don't claim to be an expert of any sort, so don't get your boxer-briefs in a wad if you think I'm misrepresenting something, just post a correction.

    There are two main kinds of workouts in the Westside template. The first kind is the Maximum Effort Workout. In this workout you will do some kind of squat or bench press and work up to a one rep or three-rep maximum. The idea behind this is to work the muscles maximally and to strain through the effort. The exercise used for this is to be rotated. If you max out on the same exercise week after week you will become stale quickly.

    The second kind of workout is the Dynamic Effort Workout. In the dynamic effort workout, you will do low reps at as fast a rate as possible. Generally, you will do a box squat on dynamic effort squat/deadlift day (DE SQ/DL), and a flat bench press on dynamic effort bench press day (DE BP). The idea behind the dynamic effort day is to stress speed in your workouts. Often chains and/or bands will be used on this day to force the lifter to explode through the dynamic effort movement.

    After finishing your main exercise (ME or DE), you will do other exercises to help your three lifts. Generally, these will consist of abs, lower back, and hamstrings for your squat/deadlift workout, and triceps, lats, and shoulders for your bench press workout. It is very important that you choose exercises that will strengthen your individual weaknesses and make you stronger in the big three. There's nothing wrong with curls, for example, but for most people this isn't the missing link in the chain that will increase their total.

    General Physical Preparedness (GPP) is also a commonly heard expression in Westside circles. Basically, this is getting in shape to help you recover more quickly between sets and workouts. Common exercises done in the Westside template to improve GPP are strongman-type exercises and sled dragging. These exercises can be done after your workout, or as extra workouts. The novice should be careful about haphazardly adding these however and avoid overtraining.

    Here's an example of the basic training week.

    Sample Westside Week

    Workout #1 (Max Effort Squat/Deadlift)
    *Max Effort Exercise: (choose one of the following exercises and work up to a 1 or 3 rep maximum) low box squat, good morning, deadlift from pins or block, front squat
    *Lower Back/Hamstring Exercise(s)
    *Ab Exercise(s)

    Workout #2 (Max Effort Bench Press)
    *Max Effort Exercise: (choose one of the following exercises and work up to a 1-3 rep maximum) board press, floor press, close grip bench press, incline bench press, decline bench press
    *Tricep Exercise(s)
    *Lat Exercise(s)
    *Shoulder Exercise(s)

    Workout #3 (Dynamic Effort Squat/Deadlift)
    *Box Squat (waving from 50% to 60% of your 1rm): 8-10 sets of 2 reps
    *Lower back/Hamstring Exercise(s)
    *Ab Exercise(s)

    Workout #4 (Dynamic Effort Bench Press)
    *Bench Press (using approx. 60% of your 1rm): 8-10 sets of 3 reps
    *Triceps Exercise(s)
    *Lat Exercise(s)
    *Shoulder Exercise(s)

    This is just a basic introduction to Westside. I highly recommend visiting elitefts.com to learn more about it if you are interested. Some articles I suggest you begin with are:

    The Periodization Bible Part II
    http://www.testosterone.net/html/133per.html

    The Eight Keys Part I (and the successive installments as well)
    http://www.testosterone.net/html/133per.html

    Nine Week Basic Training Program
    http://elitefts.com/documents/9week-...ng-program.htm

    Bustin' Ass 101: Don't Think You're a Beginner? You Could Be Wrong!
    http://www.t-nation.com/findArticle....article=288ba2

    Hope this is helpful.
    Sensei
    Last edited by Sensei; 12-25-2005 at 01:28 AM.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Risk10k Clifford Gillmore's Avatar
    Join Date
    Sep 2005
    Location
    Perth, Western Australia
    Posts
    5,769
    Thanks a bunch man!

  4. #3
    Senior Member khari's Avatar
    Join Date
    Jun 2005
    Posts
    359
    I think you forgot to include the lat work on bench days.

  5. #4
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,645
    Quote Originally Posted by khari
    I think you forgot to include the lat work on bench days.
    Yes, the lat work should usually be on BP days. I think I wrote this when I was actually following the template and I was including lats on my SQ/DL days because of time.

    I should have noted that if you are feeling beat up, you shouldn't hesitate to skip some auxiliary work or even an ME workout here and there.

    I didn't include info about bands, chains, circa-max, etc. because I didn't think it was necessary for most people new to WS.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  6. #5
    Senior Member khari's Avatar
    Join Date
    Jun 2005
    Posts
    359
    Quote Originally Posted by Sensei
    Yes, the lat work should usually be on BP days. I think I wrote this when I was actually following the template and I was including lats on my SQ/DL days because of time.
    Ah, I didn't notice you had them on the other days. Never mind then. Good post.
    Last edited by khari; 12-20-2005 at 11:17 AM.

  7. #6
    Formerly Nick Hatfield SW's Avatar
    Join Date
    May 2004
    Posts
    4,433
    I have no arguement. Good job Sensei.
    "You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta

    My Exploits

  8. #7
    keeping it real russ's Avatar
    Join Date
    Feb 2004
    Location
    Toronto Canada
    Posts
    289
    Thanks a lot man, I think that helps clear things up for some people.

  9. #8
    keeping it real russ's Avatar
    Join Date
    Feb 2004
    Location
    Toronto Canada
    Posts
    289
    small error: the title in workout number 4 should be bench, not squat/dead

  10. #9
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,645
    Thanks!
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •