I’ve been lifting west side for about 4months. Im not concerned with competing right now. I want to get strong but my focus isnt necassarily in the big 3 lifts.
My best gains, in the past, have been made doing deadlifts (sumo and conv), chins/pullups, 1-arm overhead pressess (barbell)and heavy cleans/snatches. when i was training using these lifts i was training for wrestling and athletics in general. i didnt bench regularly , although i did alot of clapping/ballistic pushups (similiar to DE bench). The 1-arm presses really got my triceps strong. I was still able to bench 315 (down from 365, when i was benching alot)and the lockouts were a snap.
I do not like the lack of deadlifting in the west side workouts ive seen. i really want to keep deads in my workouts. im not knocking westside at all. doing speed deads on DE day is going to hurl me past my old dead-lift PR’s. i never worked speed, specifically, in my deads until i started lifting using westside principles.
the same goes for lack of chinning movements.
i like to do chins as they takes care of alot of assistance exercises at once. upper back/lats/rhomboids/biceps etc.
basically im just trying to work deads 1-arms and chins into my workout more often.
i also love the benefits of doing the 1-arm overhead press. these, deads and cleans/snatches helped tremendously with my wrestling and overall strength and power.
i really like the west side template but i did away with the 1arms, frequent deads, and chinning for the last few months and used basic westside assistance moves as prescribed by westside, in their place. and i dont feel like im making the gains i could be if i were doing these other exercises/movements.