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Thread: westside training help

  1. #1
    GFH Lones Green's Avatar
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    westside training help

    okay, so i started training westside tonight. i'm pretty much the only powerlifter in my city, so theres no one for me to talk to about these training methods. all i got is the articles on westside. i'll write out what lifts i was planning on doing, any help is greatly appreciated.

    day 1- DE bench

    50% of bench max with bands
    OHP
    JM press
    lateral raises
    dips
    tricep pushdowns

    day 2- ME squats

    heavy box squats
    front squats
    back squats
    leg extension
    calves
    good mornings
    rack pulls

    day 3- off

    day 3- ME bench

    flat bench
    dumbbell incline bench
    board presses
    floor presses
    front raises

    day 4- DE squat/back

    box squats w/bands
    regular & sumo deads
    leg curls
    dumbbell rows
    cable rows
    tbar rows
    lat pulls
    shrugs


    i'm eating around 5000 calories a day, like i've said before i've got nothing else to do right now. im VERY new to westside training, i've been reading a lot about box squats, bands, bench form, etc. help me out guys!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  2. #2
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    Try this...

    Day 1 - ME Bench
    Day 2 - ME Squats
    Day 4 - DE Bench
    Day 5 - DE Squat/dead

    But it's whatever you prefer, IMO, it's good to get your heavy days, then your light/speed days

  3. #3
    Who me? Chubrock's Avatar
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    If you plan on competing, you might consider sliding your ME work towards the end of the week, only for the simple reason that your body will be used to lifting heavy on the weekends as opposed to earlier in the week.

    Contrary to what Westside (why his name is what it is, I dunno?) suggested, I find that by having the speed work early in the week, my ME lifts go smoother. Could be purely mental, but I do feel that the repetition during my DE days helps ingrain the movement into my mind.

    Now, to get to your specific lifts. I think you're trying to accomplish way too much each day. You're going to find that you'll burn out pretty quickly with the volume you've got, unless you plan on doing like 1 set per lift. Stick to the basics. For you lower days, hit a solid squat movement, a solid pulling movement and some ab work. That's all you need. Don't worry about getting fancy at this point.

    Fuck, fight, or hold the light.

  4. #4
    GFH Lones Green's Avatar
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    yeah, i guess the best thing for me to do is just switch the days up, and see what works best for me. thanks for the feedback chub and westside.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  5. #5
    Super Moderator vdizenzo's Avatar
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    Split your lat/upper back work between your ME and DE bench days.

  6. #6
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    If you've read the Westside articles, set your training up JUST LIKE IT'S STATED. Don't re-invent the wheel.

    ME Squat/DL
    1. ME Work
    2. GM's/RAck Pulls
    3. Hamsrting/Low Back
    4. Abs

    ME Bench
    1. Pick 4 exercises and rotate each week
    2. Lockout work
    3. Lats/Upper Back
    4. Light Shoulder Work

    DE Squat
    1. DE Box Squat 8x2
    2. DE DL
    3 and 4 same as ME Day

    DE Bench
    1. DE Bench 8x3
    2. Lockout work
    3 and 4 same as ME Day

  7. #7
    Administrator chris mason's Avatar
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    Right, the pick 4 exercises and rotate them each week doesn't mean you use 4 exercises each training day. What you do is use 1 exercise each day and rotate that exercise each week. So, you might perform a full ROM bench the first week on your ME day, and then use a floor press the next time.

    Chris


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  8. #8
    GFH Lones Green's Avatar
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    okay i think i understand. thanks for the help.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

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