Using westside methods - how to organise?

[PowerHungry]

hi everyone,

I hope someone can help as im tryin to put together a training programme for powerlifting. I was thinking of incorporating the Westide training methods of a speed day and maximum effort day.

My workout looks like this at the moment -

Monday - Heavy deadlifting, speed squatting
Wed - Speed benching
Sat - heavy benching heavy squatting

My problem is where can i fit in speed deadlifting, noting that it should be 72hrs apart from heavy deadlifting? I really dont want to train more than 3 days so putting in another day is not really an option. And i cant do it on saturday as on monday il be deadlifting heavy (and thats not 72hrs rest)

I would also like to know do those following westside do back work eg. pulldowns, rows etc on speed benching day or on heavy deadlifting day? From what ive read it seems like they do it on speed benching day but wouldnt that overtrain you after doin heavt deadlifting a few days before? not better to do it on deadlifting day?

Im sure quite a few use the westside methods of training and i would really appreciate advice by these people and examples of their training schedule would be really helpful.

Thanks in advance.

 

[bballstud]

Hey bud i was going to do the weside traing for skinny bastards butt it was way too confusing..so i guess i will be watchin this thread for someone who knws what they are talking abuot

 

[P-funk]

Do it like this:


week 1

day 1- Dynamic effort (speed) lower body

day 2- max effort upperbody

day 3- mx effort lower body

week 2

day1- dynamic effort upper

day 2- dynamic effort lower

day 3- max effort upper


etc....repeat.

 

[squanto]

I believe that Westside peepz either do deadlifting OR squatting each week, not both. This is especially due to the fact that a powerlifter style of squatting is very similar to a deadlift.

 

[PowerHungry]

Thanks P funk. Only problem with that il be completing the cycle once every 2weeks instead of one but i will give it a try.

Squanto, i think your right i jus found out its not Deadlifting and squatting its either/or so they only do one a week.

Westside is bit confusing but fact is it works so i really want to try it. Esp cz my bench is totally rubbish and ive got no where with squatting either.

 

[P-funk]

Thanks P funk. Only problem with that il be completing the cycle once every 2weeks instead of one but i will give it a try.

that's okay. I kind of actually like how it lies. It will probably be even better for your recovery then the 4 day a week routine as you get to focus on one thing each week (upper or lower body).

 

[CowPimp]

You can look at my latest journal if you would like to get an idea as to how someone organizes as conjugate setup geared toward maximal strength a la Westside.

 

[PowerHungry]

P funk, yea i guess recovery with that structure is a bonus.

Cowpimp il look at your journal for sure, thanks for that.

 

[Triple Threat]

Thanks P funk. Only problem with that il be completing the cycle once every 2weeks instead of one but i will give it a try.

That's not true. You will complete 3 cycles every 4 weeks. The standard westside template is 4 workouts per week, but if you're limited to just 3 days, then try P-funks method.