Thread: Need help for Westside Template

Originally Posted by Boost777

Question 1: Day 1 - Why does the tri work come before shoulder work?
Question 2: Why 8-10 sets for tri's and it's optional for bi work, I know it's not incorporated in the big lifts, but wouldn't that make for an unbalanced physique?
Question 3: Why aren't I ramping up the weight to max on squats on day 5?
Question 4: I will switch the ME exercises every 2-3 weeks, but what about the assistance work, when should those be switched?

1. Triceps are more important for benching than delts.

2. Powerlifters don't really care about bicep size. If you think lack of bicep work would make you look unbalanced, add a couple of sets.

3. You can if you want. THe theory is that the other exercises carry over to squats. I find that not to be the case for me.

4. 2-3 weeks also, as you see fit.

If you really want to powerlift, focus on your Bench Press form aswell. Powerlifters bench press slightly differently than conventional bodybuilders.

When I did Westside for 6 or 7 weeks last year, I switched my assistance work to complement the ME exercise. For example, I did weighted dips with military press, tricep pushdowns with the bench press.

Assistance work; you might not necessarily need to switch every 2-3 weeks like your ME lift, but if you're not at LEAST change the rep ranges.

I just don't understand why for bench, i'm doing a ME and DE day, but for squats i'm doing a DE day, and then doing something else for ME? How is doing deadlifts for ME going to improve my squat?

1.The tri work is used a ton for bench, but I cannot give you the exact reason. Its what is posted all over westside. Tri work is normally right after chest work and before back work. However I like to do back work first. I wrote on there 5x10 on back work. Now keep in mind this is only a template that I made that best suits my needs. Instead of 10 reps you can lower it down to 4-6 reps if you like. I have read many different things from different people. I just read yesterday off of the official westside site that they suggest doing around 6 reps on assistance lifts. (But you read on article and it says one thing and another says something totally different). Just do what best suits you.
2.Tri work is not 8-10 sets, but rather 5 or so. Bi work is still around 3 sets. You are doing so much pulling anyways that a few sets will top it off. Your triceps are going to need alot of work simply to push past those sticking points on the bench. Your biceps will grow undoubtably as well. Dont worry about that.
3. You should be ramping weight on this. Sorry if I didnt make it clear. But realize ramping weight is basically just a warmup anyways.
4. The assistance exercises dont need switched, but every now and then it wouldnt hurt. Like instead of doing good morning every week switch to pullthroughs now and then. And instead of bent over bb rows switch to DB rows. Get it?

Originally Posted by Spud

If you really want to powerlift, focus on your Bench Press form aswell. Powerlifters bench press slightly differently than conventional bodybuilders.

When I did Westside for 6 or 7 weeks last year, I switched my assistance work to complement the ME exercise. For example, I did weighted dips with military press, tricep pushdowns with the bench press.

What did you mean? I think most people who bench bench incorrectly. You should lower the bar to your lower chest if not upper abdominals. And force the bar right back up in a straight line. Remember the short distance is better. Also our wanting to squeeze your shoulder blades together while pushing with your heels backwards digging your shoulder blades into the bench. Be sure to keep your elbows under your wrists and dont let your elbows flair out. Your grip on the bar should be squeezing the bar as tight as possible. Is this was what you were talking about?

Originally Posted by Boost777

I just don't understand why for bench, i'm doing a ME and DE day, but for squats i'm doing a DE day, and then doing something else for ME? How is doing deadlifts for ME going to improve my squat?

You shouldnt be doing bench for me day actually. Your suppose to be doing a bench variant. Like board press, floor press, close grip incline press, etc. This is known as conjugate training.

Originally Posted by Double D

What did you mean? I think most people who bench bench incorrectly. You should lower the bar to your lower chest if not upper abdominals. And force the bar right back up in a straight line. Remember the short distance is better. Also our wanting to squeeze your shoulder blades together while pushing with your heels backwards digging your shoulder blades into the bench. Be sure to keep your elbows under your wrists and dont let your elbows flair out. Your grip on the bar should be squeezing the bar as tight as possible. Is this was what you were talking about?

Yeah, precisely. Most people (conventional bodybuilders) put the emphasis on the pump and the stretch which may be achieved through different movements, such as sticking to the top half of the ROM. I've also noticed that at the bottom, the elbows of most powerlifters don't point as far down as normal.

Well far to many people mess up their shoulders from the improper bench technique.

Yeah, what a shame. That's why I told him to practice his form. If he is to be using heavy ass weights, improper form will hurt him even more.

Originally Posted by Boost777

Question 1: Day 1 - Why does the tri work come before shoulder work?
Question 2: Why 8-10 sets for tri's and it's optional for bi work, I know it's not incorporated in the big lifts, but wouldn't that make for an unbalanced physique?
Question 3: Why aren't I ramping up the weight to max on squats on day 5?
Question 4: I will switch the ME exercises every 2-3 weeks, but what about the assistance work, when should those be switched?

That is all,

To add on to what has already been said:

1: It's generally not pushdowns and skullcrushers they are talking about here. Their idea of tricep work is training the lockout of the bench press. Westside tricep work is usually close grip benching of various kinds, pin pressing, board pressing, floor pressing, etc.

2: It's a powerlifting program. They could care less about physique. Of course, again, they aren't doing much isolation tricep work. Also, pulling movements are trained every single workout in a lot of templates I have seen. That's 4 times a week. That's a shitload of ancillary bicep stimulation.

3: You could sometimes. The idea is to rotate lifts frequently such that you aren't stressing the exact same neural pathways every time. Also, a lot of Westside aficionados do box squats for ME work, which are mechanically very similar to regular squats.

4: This suggestion varies. I've read you want to switch when gains stop on a lift some places, every few weeks other places, as you see fit in others. This isn't as concrete in terms of suggested guidelines.

Okay how does this sound:

ME Bench

Incline Barbell Press - Ramp up to 1rm
Bent Rows 5x10
Close Grip Bench 5x10
Shoulder Press 3x10
Scaption 3x10

DE Squat

60% 1rm Squat 8x3
SLDL or Romian deadlift-3-5x10
Lunges-3x10
Hypers-3-5x10-15
Glute Ham raises-3x10-12
Weighted ab work

DE Bench

60% of 1 rm Bench 8x3 reps
Weighted Pullup - 5x10
Weighted Dip - 5x10 sets
Military Dumbell Press - 4x10
Scaption - 3x10
Barbell Curl 3x10

ME Squat

RDL - Ramp to 1RM
Front Squat - 4x10
Lunges 3x10
Hyper 3x10
Leg Extension 3x10
Weighted Abs

How does that look? I have a little more shoulder work as it's a weak point for me. I'm going to switch assistance and ME lifts every 2-3 weeks. Any other suggestions/critiques?

Originally Posted by Boost777

Okay how does this sound:

ME Bench

Incline Barbell Press - Ramp up to 1rmI would much rather do things like board, floor, or rack presses here
Bent Rows 5x10
Close Grip Bench 5x10
Shoulder Press 3x10
Scaption 3x10

DE Squat

60% 1rm Squat 8x3
SLDL or Romian deadlift-3-5x10
Lunges-3x10
Hypers-3-5x10-15
Glute Ham raises-3x10-12
Weighted ab work

DE Bench

60% of 1 rm Bench 8x3 reps Make sure to vary your grip
Weighted Pullup - 5x10
Weighted Dip - 5x10 sets
Military Dumbell Press - 4x10 3 sets is enough
Scaption - 3x10
Barbell Curl 3x10

ME Squat

RDL - Ramp to 1RM I would rather see you do something like goodmornings
Front Squat - 4x10 Drop this
Lunges 3x10 I like 4-5 sets here
Hyper 3x10
Leg Extension 3x10
Weighted Abs

How does that look? I have a little more shoulder work as it's a weak point for me. I'm going to switch assistance and ME lifts every 2-3 weeks. Any other suggestions/critiques?

Suggestions in bold. This routine is pretty decent, but remember I just wrote in what I like to do and it has gave me results. Others will have different opinions.

Thanks D for the info, if anyone else has more suggestions feel free to chime in? One question though, what do you mean vary your grip for the DE day on Bench?

Originally Posted by Boost777

what do you mean vary your grip for the DE day on Bench?

Vary the width of the grip.

You've got the idea. I would do more back work though. I'm going to be training my back all 4 days (1 exercise each day, maybe 2 on occasion) this go around with the Westside template.

You could also increase the intensity on some of the accessory work. I tend to make the accessory work a bit heavier on the ME days and lighter on the DE days, in general.