Thread: My version of westside

exactly what does work to one rep max mean

For a max effort exercise, after warm-up, do triples with increasing weight each set. When you can no longer get 3 reps, switch to singles, again increasing weight, until you can't lift the weight. Basically, you are maxing out.

For some other ideas on westside training, check out Sean's journal and my journal.

Here's some changes that I suggest:

You're hitting abs 4 times a week. I'd skip the core work the day before max effort squat/dead day.
Get rid of one of the leg curl sets (ditch them on max effort day).
Not enough tricep or back work. Perhaps add dips on ME bench day. Also need some lower (5-8) rep back work.

my opinion is to ditch the speed work and do "repetition" work instead. Listen, we are not competitive powerlifters who lift massive weights, so I don't think the speed work is a necessity for people like us, you can do repetition work and that added hypertrophy work will be good for keeping up a good size base to go along with the strength you will gain...OR, you can alternate speed weeks with rep weeks, it's up to you. Bear in mind, speed work can really mess up your elbows on the bench when the weights get heavier, so proceed with caution.

Here's what I suggest:

Rotate the max effort exercise every 3 or so weeks. It is done to prevent CNS burnout. for bench, do something like close grip bench, decline bench and board presses. PM me if you want to know what a board press is, you can do that at home, I did. For squat/DL max effort, rotate rack pulls, box squats, and good mornings (if you have a power rack at home), if not do sumo deadlifts or something like that.

the theory behind westside is that you get better at the bench squat and deadlift by NOT actually doing them, but doing the other movements that are close to the core lifts and getting strong at them. Every 8 weeks or so, you can throw in bench press or squats and deadlifts and go for a max to see where you are at.

Thats for the max effort lifts. for assistance work do something like this:
ME bench day do:
1. a db movement (flat, incline bench)
2. a tricep movement (not a pressing movement)
3. a rowing movement (barbell rows, db rows)
4. rear delt movement (flies, pulldowns to chin)

Dynamic bench day (I'll assume you will do speed bench)
1. a tricep pressing movement (close grip bench, floor press, dips)
2. a rowing movement (different than other day)
3. shoulder press movement (barbell or db)
4. rear delt movement (different than other day)
5. a shrug movement
6. a curling movement (barbell or db)

ME Squat/DL day do:
1. a quad dominant movement (front squats, lunges, leg press) try to stay away from back squats if you can.
2. a hamstring movement (SLDL, RDL)
3. a back width movement (pullups, chinups, pulldowns)
4. an ab movement
5. hyperextensions or pullthroughs (if you have the equipment)

Dynamic Squat/DL day do:
1. a hamstring movement (not a deadlift type, such as glute ham raises, or leg curls)
2. a back width movement (pullups, chinups, pulldowns--different than other day)
3. an ab movement
4. hyperextensions or pullthroughs

some of the days seem like a lot of stuff, but some of the exercises arent too taxing, so it is not impossible. Do 3-4 sets of each assistance exercise and try NOT to take them to failure if you can.

OK, hope this wasn't too long, and hope it helps you out! I am no westside expert, but I know a little bit about it

Thanks guys. I really appreciate it. Anyone else got any imput on this?

Originally Posted by Triple Threat

Here's some changes that I suggest:

You're hitting abs 4 times a week. I'd skip the core work the day before max effort squat/dead day.
Get rid of one of the leg curl sets (ditch them on max effort day).
Not enough tricep or back work. Perhaps add dips on ME bench day. Also need some lower (5-8) rep back work.

I will drop some ab work off. What day would you add the lower back work? I dont have hypersextension station, however I can do some good mornings. Is that good? Also add another tri lift? Like after skulls do some kickbacks (or would kickbacks be beneficial with this kinda lifting?). Damn guys sorry for all the questions, but like I have said I am new to any kinda of powerlifting. I have always been into bodybuilding and am trying to make the switch. Also where would you put some more back work in at?

Originally Posted by Stewart20

my opinion is to ditch the speed work and do "repetition" work instead. Listen, we are not competitive powerlifters who lift massive weights, so I don't think the speed work is a necessity for people like us, you can do repetition work and that added hypertrophy work will be good for keeping up a good size base to go along with the strength you will gain...OR, you can alternate speed weeks with rep weeks, it's up to you. Bear in mind, speed work can really mess up your elbows on the bench when the weights get heavier, so proceed with caution.

Here's what I suggest:

Rotate the max effort exercise every 3 or so weeks. It is done to prevent CNS burnout. for bench, do something like close grip bench, decline bench and board presses. PM me if you want to know what a board press is, you can do that at home, I did. For squat/DL max effort, rotate rack pulls, box squats, and good mornings (if you have a power rack at home), if not do sumo deadlifts or something like that.

the theory behind westside is that you get better at the bench squat and deadlift by NOT actually doing them, but doing the other movements that are close to the core lifts and getting strong at them. Every 8 weeks or so, you can throw in bench press or squats and deadlifts and go for a max to see where you are at.

Thats for the max effort lifts. for assistance work do something like this:
ME bench day do:
1. a db movement (flat, incline bench) Incline BB bench would work here correct, and also I need to switch this each week to a different press correct?
2. a tricep movement (not a pressing movement)
3. a rowing movement (barbell rows, db rows)
4. rear delt movement (flies, pulldowns to chin)

Dynamic bench day (I'll assume you will do speed bench)
1. a tricep pressing movement (close grip bench, floor press, dips) Whats a floor press?
2. a rowing movement (different than other day)
3. shoulder press movement (barbell or db)
4. rear delt movement (different than other day)
5. a shrug movement
6. a curling movement (barbell or db)

ME Squat/DL day do:
1. a quad dominant movement (front squats, lunges, leg press) try to stay away from back squats if you can. This is where I go to my irm by doing triples until cant do those anymore, correct?
2. a hamstring movement (SLDL, RDL)
3. a back width movement (pullups, chinups, pulldowns)
4. an ab movement
5. hyperextensions or pullthroughs (if you have the equipment) I dont have the equipment, is goodmornings good here?

Dynamic Squat/DL day do:
I would also do squats here 8x2 correct?
1. a hamstring movement (not a deadlift type, such as glute ham raises, or leg curls)
2. a back width movement (pullups, chinups, pulldowns--different than other day)
3. an ab movement
4. hyperextensions or pullthroughs

some of the days seem like a lot of stuff, but some of the exercises arent too taxing, so it is not impossible. Do 3-4 sets of each assistance exercise and try NOT to take them to failure if you can.

OK, hope this wasn't too long, and hope it helps you out! I am no westside expert, but I know a little bit about it

This is very helpful......

I have some questions in bold.

it looks okay....you need to have more pulling and upper back work in there IMO.

Also, on leg day, don't max effort back squat, do something that gets you away from squatting (that is what louie preaches) like box squatting, or rack pulls, or something of that nature. Change the stimulation.

more posterior chain work,.....GHR, hypers, RDL, etc.....

Thanks P. I think I am really getting the hang of this now. Wow do I feel like a noobie, although I guess to this I am. Thanks again guys.

A few things:

The max effort lift should be changed frequently. Louie Simmons espouses a 1-3 week rotation. The ME lift should also be implemented to target your weak point in one of the big 3. Get stuck at the bottom of a squat? Try box squats. Find yourself leaning forward too much during a deadlift/squat? Try a good morning. Have trouble locking out the bench press? Try board pressing or rack lockouts.

Upper back, upper back, upper back! It is integral to all 3 lifts. Beat the shit out of your upper back like none other. By beat the shit out of it, I don't necessarily mean high intensity, but I recommend using a very high volume.

Leg curls suck balls. Don't bother. Put in some more serious posterior chain exercises, particularly those involving hip extension. Also, don't be afraid to include some quad-dominant lower body exercises in there. I know PL style squats are more posterior chain, but you are probably not going to squat sumo style like a lot of powerlifters and you won't have the aid of squat suits (Or will you?). You need quad strength more than a true competitive powerlifter.

You may not need to actually bother with the speed work yet. If I remember correctly, you told me you have always trained like a bodybuilder. I think doing some heavy lifting and accessory work alone first might be a good idea before you add in that high volume of dynamic effort work.

Yeah CP I have only trained as a bodybuilder type of workouts and to be honest I dont think I have ever looked for anything else. But I am so tired of the 335lbs bench I want something that draws attention, the same goes with my squat. My dead is currently around 450 and I want that over 500lbs! I dont really know my squat since I have neglected that for a while because I dont have a squat rack, but I am going to be goin to a buddies to use his things. After 11 years I think my numbers should be something like this 450lbs bench 500+lbs. squat and 550+lbs. dead. I am tired of just being big I want to be strong to and I think this is the way to go. Yes I am getting away from the speed work. I had Stewart help my with that and I am going to start next week. however my work scheledule is going to suck because I am working 75hours a week for the next 2 weeks! So therefor I am going to try and fit all of this in the best as possible. Thanks guys much appreciated!

Also if you guys wanna see what my routine is looking like now take a look at my journal.

It looks like Stewart, P-funk and CowPimp gave you some excellent advice and answered just about all your questions.

The only question that I didn't see answered was "What's a floor press?" I guess they left that for me.

A floor press is helpful if you have trouble locking out the flat bench press lift.
It's like a bench press, except you do it lying on the floor instead of a bench. Keep your legs out straight, which removes any leg thrust. Also, as you lower the bar, your upper arms will hit the floor before the bar touches your chest. This will take the stretch reflex out of the lift. Also, you will be starting the lift from about the halfway point, which is where the triceps come into play.