Hey guys, I just started a new program this week, its westside. But im a little confused on some of it. I am relatively new to PL. And would appreciate if someone could take a look at it and help me out.
Monday Max Effort lower back Reps to warm up on each exercise then do reps of 5 till it drops to 3 then hit a single as Max and keep track of that for next time you come back to this exercise this is conjugate method.
Deadlift standing on a couple mats or 2 plates Rack pulls from 2 pins on rack Regular good mornings Sumo dead if u pull conventional 12 inch box squat for single
Assistance lats work after Pull-ups,pulldowns,rows more volume you know how to do that
Assistance incline dumbbells for reps any hammer strength and tricep work
Friday Squat Box squat 2 weeks with bands or chains if you donâ??t have that hit 8x2 with 60% then 70% next week speed work Then hit lunges 4 sets walking heavy Drag sled or do more hamstrings stiff leg deeadlifts and ham curls
Other 2 weeks Reverse purple band squats from the top Work up to up 85-90% for single Than take if your max is 575 take 600 with reverse purple than if feels good go up to 625 Next week try and push another 25 to 50 lbs heavier.
Over weekend hot shoulders and arm blood work and just hammer them
This is not exactly westside.... The max effort "lower back" should be a max effort lower day... consisting of either a squat or deadlift movement. You said "reps to warm up on each then..." I would assume that meant you go heavy on each? If not, thats what I read it as. Pick 1 for the day.
Lats should be hit on bench day too as they are involved in powerlifting style benching.
I hit my lats 4x a week.
The squat day is not really right either for westside. Pushing another 25-50lbs a week is not realistic either. Also, westside is based on going to a max for the day, not an alltime PR all the time, and definitely not in a linear progression like you propose. Also, why only 2 exercises in the squat rotation? The % for your speed squats should follow the basic % guidelines to an extent but should also be determined by the speed you move the weight. IF you can't really blow it up super fast, lower the weight a little.
D.E. upper D.E. Lower M.E. upper M.E. lower those are the 4 main westside workouts
Your arm/shoulder day should also be a bench accessory day. Hit some lats too. Maybe some light DB pressing. hammer triceps. If you really feel like it, then some biceps. Shoulders too. Especially rear delts.
Ya the guy who wrote it for me, said it was westside with a twist? And i trust him because he is in ohio and close with louie. The lower back day is monday it has deads in it. yes that is what i meant, i would warm up. Then i would go heavy on each. As for the lats. Should i do them on Wensday ( benchday) instead? As for the squat day, i was also thinking going up that much each week was a little unrealistic. i dont know why he only put X amount of squat exercises in the program. I was kinda confused as well. Thats why i wanted to get some help from my t brothers. As i said in my original post. I am very new to the powerlifting game. I just had my first meet on march 12. So i am just trying to find a good program to follow. Thanks for your feedback.
If your shoulders aren't the healthiest in the world, then I would be sure to work the hell out of your upper back and lats and get your rotator cuff strong and healthy (all your shoulder heads the stuff face pulls work). Also, getting your triceps hella strong will help take some strain off the shoulder. For me, high volume from many different grips and angles helped me out the most (I train lats and upper back like a bodybuilder).
Sample back routine for me on ME bench day: 3x12 pause at the bottom lat pull down 3x12 pause at chest narrow neutral grip cable row 5x10 face pull couple or so sets of shoulder superset or triset pre/re-hab exercises. (sometimes do at home with bands if pressed for time)
I find the pauses on the cable work really help strengthen those muscles protecting my rotator cuff.
Okay awesome sounds great. As for the shoulders. What do you think about over head pressing, like military press. I did that yesterday with 235 for 3x6. is that good. Or should i stick to higher reps with less weight?
Yeah, he is the VP of Muscle pharm. his name is cory gregory. And louie is one of there sponsored athletes. Supposivley he trained with them for a while. And he still keeps in contact because he lives close. but he did say it wasent exactly westside. Maybe he just made me his own program and incorporated some westside into it?
It's a good weight lol, btw, how heavy are you? But I would only see it as a problem is if your shoulders start giving you any kind of shit. For me it would be a problem, maybe it'll work alright for you.
With a program as demanding as most conjugate methods, you'll want to make sure your GPP is pretty good going into the thing, and that you keep it up or improve it.
I do this with my quaterny and quinary assistance work by keeping rest periods very low and reps and volume high. This can also be applied to the rest of your assistance and supplemental work.
I also do mini workouts throughout the week usually with bands for very high reps and very little strain. This is done to promote blood flow and recovery and some for extra volume depending on resistance. I might do very easy sets of 10 for volume, very easy sets of 25+ for recovery is the way I do it.
I also stretch, foam roll, and walk my dog, and take fish oil/glucosomine/MSM regularly.
If you want to follow the conjugate system there are a lot of templates floating around. Dave Tate has written a lot of good articles on the subject. However, if you are new to the game, it might be a safer bet to follow a more simple approach. Good luck.