T Nation

Need Help With Westside...


#1

I've made a decision that oly lifting is not for me. I don't enjoy doing it anymore, and I want to try powerlifting.

I know i will have to add quite a lot of weight to my total before I can seriously compete, so I'm asking you guys for help.

I want to use a template, similar to "westside". My goal is to get stronger in the three lifts. However I have also one goal, which is more BB oriented. I have to bulk up my upper body, cause I want to look proportional. For about a year I've been doing almost no upper body work, because it's just not so important for oly lifters. Now I want to change that. So, please, if you guys can help me out...

And don't flame me, I don't want to stop training the legs, i want to keep them the way they are, just stronger.

Thanks


#2

Use something similar to the Westside for Skinny Bastards wherein you replace the dynamic upper day with a repetition upper day.

Do your reading if you're interested in powerlifting, there are lots of specific questions I'd be happy to answer to the best of my knowledge but I could write on for 30 minutes if I tried to lay everything out for you.

Basically a Westside template is a

Max Effort Leg-work up to a 1-5 max on chosen leg lift
Dynamic Bench-use 50-60% of your bench and accelerate it as fast as possible (You might want to replace this with a rep day instead like I said above).
Dynamic Legs-Same concept as above 50-60% of max, move it as fast as you can.
Max Bench-same concept, work up to a max in your chosen lift.

The key is to find your weaknesses and improve them.

See, I found my triceps were holding back my bench so now I'm hitting the board pressing HARD and seeing improvements.


#3

Go to elitefts.com and order some of there training templates, they are small, cheap, and simple.

Also read all the articles there.


#4

You can use a regular westside template and just use repetition instead of speed for upper body. For max effort use 3 and 5 rep work instead of singles.

and eat a lot of food.


#5

OK, thanks guys.