Question about Westside Training [Forum Archive]

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Question about Westside Training

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Posted by: fyredup1286

I was just reading up on some literature about westside training...the person who is describing wut to do talks about doing boards....for example....

For example, high intensity triceps training would consist of 4 or 5 board presses or rack lockouts.

wut r boards?...the only thing i can think of is the plates on the cable machines?...im prob rong...neone know?!
thanx

Posted by: Seanp156

No, boards are wooden boards that velcro together, and one of them has a handle... You need someone else to hold the board(s) on your chest when you're doing that. I'd recommend trying to find some local powerlifters and train with them if you can.

Here's a picture for you

Posted by: mike456

you can just use a power rack instead

Posted by: Seanp156

You *could* but it's not quite the same as board pressing, it feels different for sure.

Posted by: fyredup1286

wut happens if i cant get in touch with powerlifters or cant do the board thing...is there something i can do in place of it?

Posted by: Seanp156

Quote:

Originally Posted by fyredup1286

wut happens if i cant get in touch with powerlifters or cant do the board thing...is there something i can do in place of it?

If you're benching raw (without a bench shirt) it may not matter too much depending on the weakpoint in your bench press.. I'm weakest off my chest, but my lockout is strong.

Board pressing is used more among shirted powerlifters because they need a lot of tricep/lockout strength. If you want to work on that and you don't have boards, you can do like mike said and use a power rack and set the safety stops higher, essentially doing a partial bench press.

Westside is all about prioritizing the weakpoints in your big 3 (squat, deadlift, benchpress).

Posted by: Triple Threat

I wouldn't worry about boards, bands, or chains for your first go around with Westside. Stay with the simple stuff for a while.

Posted by: CowPimp

Quote:

Originally Posted by Triple Threat

I wouldn't worry about boards, bands, or chains for your first go around with Westside. Stay with the simple stuff for a while.

Agreed. You can make great gains sticking to the basic. In fact, if you have never lifted heavy, you probably don't even need to include the dynamic effort work just yet. I would do some heavier training first, and include the dynamic effort training after a mesocycle or two of some heavy work up in there.

Posted by: fyredup1286

THANKS guys...all ur help is greatly appreciated...well...the werkout im gunna use is supposed to start on sundays...but since i only got the w.o today...im gunna start with the second day...which is mondays...
since the literature i recieved is pretty well written...i think im jsut gunna stick to it...go by wut they say...nd hopefully it werks out...we shall see tho...i mean i cant wait to start...but im still tryin to figure out how everything werks...ill keep everyone updated in my journal...thanks again gys ....u were madd helpful....

Posted by: Malley

I always see how those say to start out on Sunday, but really IMO start on Monday and with one of your Max efforts. Say it goes like this:

Mon-ME Bench
Tues-Off
Weds-ME Squat
Thurs-DE Bench
Fri-Off
Sat-DE Squat
Sun-Off

Or atleast thats what I would do.

Posted by: Triple Threat

You can start the routine on any day. You can also shift a routine a day earlier or later too if needed. Just avoid two ME workouts on consecutive days, and never workout more than 2 consecutive days.

What days do you have available to workout?

Posted by: CowPimp

Quote:

Originally Posted by Double D

I always see how those say to start out on Sunday, but really IMO start on Monday and with one of your Max efforts. Say it goes like this:

Mon-ME Bench
Tues-Off
Weds-ME Squat
Thurs-DE Bench
Fri-Off
Sat-DE Squat
Sun-Off

Or atleast thats what I would do.

I used to do:

Mon-ME Squat/DL
Wed-ME Bench
Fri-DE Squat/DL
Sat/Sun-DE Bench (Either Saturday or Sunday, I've done both)

Posted by: fyredup1286

Well mondays i got class at 11-2 then werk at 5-11...so if i lift on mondays it would have to be early...before class...
Tuesdays i havea class at 130-420...so i usually lift in the monrning...
Wednesdays i have a class from 8 to 10 then another class from 11-12.20...so i usually lift after that
Thursdays i dont have classes so i can lift netime i want...
Fridays i have the same morning class as wednesday...8to ten..then werk at 5...
Saturdays i dont do nething except werk at 5....then Sundays i just watch football all day...but the gym is only open till 12...ne suggestions?!

Posted by: CowPimp

Quote:

Originally Posted by fyredup1286

Well mondays i got class at 11-2 then werk at 5-11...so if i lift on mondays it would have to be early...before class...
Tuesdays i havea class at 130-420...so i usually lift in the monrning...
Wednesdays i have a class from 8 to 10 then another class from 11-12.20...so i usually lift after that
Thursdays i dont have classes so i can lift netime i want...
Fridays i have the same morning class as wednesday...8to ten..then werk at 5...
Saturdays i dont do nething except werk at 5....then Sundays i just watch football all day...but the gym is only open till 12...ne suggestions?!

Make it most convenient for you. Train no more than 2 days in a row, and try to get a rest day after one or both ME sessions. I like to have a day of rest after the squat/deadlift ME session at least.

Posted by: Spud

Quote:

Originally Posted by fyredup1286

I don't see how you are having troubles fitting the gym in... You basically have no class at all. Just go before dinner and rest on Mondays, Fridays and Saturdays and use Sunday for some hardcore cardio. You could play football instead of just watching it.

Posted by: Malley

I would suggest for your cardio while doing westside, some sprints. This works well together.

Posted by: Triple Threat

Quote:

Originally Posted by Spud

You basically have no class at all.

That's not a very nice thing to say.

Posted by: fyredup1286

LOL...i didnt think so either

Posted by: fyredup1286

Quote:

Originally Posted by Spud

never sed i had trouble fitting in the gym man...i dont have a problem with that...i do it wen i can...but with all my classes having all their tests in the same week or in a span of two weeks...its hard to study nd be able to get As nd get to the gym for a couple hours a week...plus werk....but i never sedi had trouble fitting in the gym...that is alll....lol

Posted by: Spud

Sorry dude. I guess I misinterpreted. I have the same problem as you then, trying to do shit while midterms are on. I just decided to take a week off.

Quote:

Originally Posted by Triple Threat

That's not a very nice thing to say.

He has a light schedule. Course load is low, but he could have a lot of out of class assignments, readings, etc... I have friends with 35 hours of class a week, but also those with 11 hour of class a week.

Posted by: CowPimp

Quote:

Originally Posted by fyredup1286

You can always schedule your unloads around your exam schedule. It's not a bad idea anyway; exam weeks mean added stress.

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