Official westside thread.

[Triple Threat]

A question for those of you doing westside. Since there are 4 workouts and only 7 days in a week, there's two workouts that have to be on consecutive days. So which two workouts do you do on consecutive days?

[Boost777]

DE days can go consecutively.

[AKIRA]

Originally Posted by P-funk

you bend your damn knees.

What happens when your knees touch the ground not even at 90 degrees?

[Double D]

That is a template for raw benching. I know personally I dont bench with a bench shirt.

[Double D]

Yeah hey trips you ought to know you never ever do ME days on consecutive days. Where you been.

[Triple Threat]

Originally Posted by Double D

Yeah hey trips you ought to know you never ever do ME days on consecutive days. Where you been.

Yeah, I know that you shouldn't do ME's on consecutive days, but some of the articles on westside have a ME day after a DE day. Here's one:

Monday: Max Effort Squat Day
Wednesday: Max Effort Bench Day
Friday: Dynamic Effort Squat Day
Sunday: Dynamic Effort Bench Day

So they've got you doing ME squats right after DE Bench.


I've been doing this (similar to what Boost said):

Mon - ME Bench
Wed - ME Squat
Fri - DE Bench
Sat - De Squat


The reason for my question is that getting to the gym on Sat is difficult for me. During the week they open early, but on weekends not until 7 AM. That interferes with other activities, so my Saturday workout is quite often at home. I've got limited equipment there, and it's better suited to what I want to do for ME Squat workouts, or a better way of putting it is that there are some exercises I would like to do on DE Squat day that I can't do at home. So I've been thinking of moving ME SQuat day to Saturday, and was wondering if anyone else did something similar.

[P-funk]

Originally Posted by AKIRA

What happens when your knees touch the ground not even at 90 degrees?

use a massage table

or

perform them lying backwards over a 45 degree hyperextension bench

[Double D]

Ya Trips I definitly think its fine to do DE days and ME days one after the other. I have seen it many times. Man just do whats easiest for you.

[Stewart20]

Originally Posted by Triple Threat

Yeah, I know that you shouldn't do ME's on consecutive days, but some of the articles on westside have a ME day after a DE day. Here's one:

Monday: Max Effort Squat Day
Wednesday: Max Effort Bench Day
Friday: Dynamic Effort Squat Day
Sunday: Dynamic Effort Bench Day

So they've got you doing ME squats right after DE Bench.


I've been doing this (similar to what Boost said):

Mon - ME Bench
Wed - ME Squat
Fri - DE Bench
Sat - De Squat


The reason for my question is that getting to the gym on Sat is difficult for me. During the week they open early, but on weekends not until 7 AM. That interferes with other activities, so my Saturday workout is quite often at home. I've got limited equipment there, and it's better suited to what I want to do for ME Squat workouts, or a better way of putting it is that there are some exercises I would like to do on DE Squat day that I can't do at home. So I've been thinking of moving ME SQuat day to Saturday, and was wondering if anyone else did something similar.

Of course you know you don't HAVE to do 4 days per week. You can always do M-W-F and "float" the 4th day to the monday of the next week.

so say you want to keep your rotation going, you would do:
M-ME Bench
W-ME Squat
F-DE Bench
M-DE Squat
W-ME Bench
F-ME Squat
etc.
problem solved, AND you get some extra recovery built into that. Just something to ponder for the "older guys" around here... (myself included)

[Double D]

Originally Posted by Double D

Squat went from 375-around 410

Now my squat is hovering around 450. So I would say it does wonders for your squat!

[AKIRA]

Originally Posted by P-funk

use a massage table

or

perform them lying backwards over a 45 degree hyperextension bench

I never saw your reply until today!

I actually have been doing them on the hyperextension bench, but backwards as you say. Its get the job done.

[BringinToddBack]

Yeh I've been working trying to get my squat up lately.

[Double D]

Its one thing to get your squat up, but its a total other to actually start a powerlifting program using westside. Lots and lots of 1 rep maxes.

[AKIRA]

Hey Double, I responded to you on the ReproMan's thread. Even in here I see longer RIs for the speed work.

Doesnt make sense to me either, but what can ya do

[Double D]

Yeah I think that its kinda preference. Speed work to me is just that. Going as quickly as possible under control. And if you can use the same output of power with only 30 ri, then why wait longer. I think I could actually use a shorter ri than that! Its just so easy, but effective! Like I said I have seen so many different people use so many different ri's for this. And much like doggcrap, its been redone plenty to suit the needs of others.