Reply With Quoteyou could do it over again with heavier weight. What you should do before you start it is test your 1RM in each or the powerlifting lifts. Do the program for 9 weeks. Re-test your 1RMs to see how you did and then go from there....either westside again or something new or a hybrid of different approaches.
At any rate after 9 weeks of going all out on a westside program I would do an unloading week or rest week to allow your body a chance to recover before doing full intensity into something else.
Westside question
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Thread: Westside question
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08-23-2005, 02:19 PM #1Registered User
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Westside question
This training program runs for 9 weeks. Well according to that elite website.......Once near completion, Do you do it over again?
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So far, my bench has increased but my squat is at a standstill.......For DE lower days, you keep adjusting the % volume according to the new PR.....Cause i been stuck with the same volume 50-60% for 7 wks....But i dont know how would you adjust it because is according to your squat PR....and those exercises changes every 2-3 wks.....you wouldnt do a PR every wk to determine where you stand, right...
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08-23-2005, 02:23 PM #2Patrick ELITE MEMBER
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08-23-2005, 02:24 PM #3Patrick ELITE MEMBER
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how is the form coming along on your lifts? Been awhile since I have seen a video.
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08-23-2005, 02:30 PM #4Registered User
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You just answered my rambling question......so this 9 wk training is for a specific 1 RM, lol....opps, i mentioned PR....
Originally Posted by P-funk
Been very busy, slacking off (devoting part of my time to buying a house)....No new vids, but once i get some, i will ask you.....Been reading/watching clean vids.......but where will i incorporate them in my westside routine? back day....
i know you hate when people categorize exercise days but i am not ready to do olympic lifts...
According to this website, you skip one wk so instead you end up with a 8wk training....I guess, is not a big deal....but what was the reasoning for using a 9 wk baseline???
http://tsampa.org/training/routines/20030523/
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08-23-2005, 02:32 PM #5Patrick ELITE MEMBER
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they would be a dynamic effort leg day. The pull is much like a speed deadlift.
the only thing about incorporating them is that you should really have some killer form on the power clean for it to work in the program otherwise you are just wasting time working technique when you could be pushing more solid lifts. If you are going to go olympic then go olympic but if you are going to do westside then do westside and save the olympic stuff for after the 9 weeks just as something new to work on or train for.Optimum Sports Performance
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08-23-2005, 03:20 PM #6Magical Apelikemenace ELITE MEMBER
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Originally Posted by pyro
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08-23-2005, 03:33 PM #7Functional Lifting = Life
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The olympic lifts are my favorite ones. I didn't know if I was ready or not, but I figured my core was strong enough, so why not try one? I started with the clean and press and now it's my favorite exercise. It just involves so many muscles and so many aspects of training. Good luck if you do try them.
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