Never too early to start Westside. That was my introduction to powerlifting, and I’d never look back.
For the squat- low box squats. I use a 14 inch for speed, and used approximately a 11 inch box. That really killed my hips. this means my squat will get bigger.
speed squat- keep it light. 50-55%. Keep working on the form. I found this helped. Take a couple of free squats when you feel like it. Don’t be afraid to work up to a max after your speed work from the below parallel box.
high box squats- this will get you prepped to handle 100-110% weights. I found this helped with my confidence, and forced me to handle big weights. You will also learn to watch technique with heavy wt, something you don’t always get with speed work.
below knee pin pulls (with and without bands): again, this helped with my dead training. I did very few speed deads, and only a handful of band assisted pulls. Heavy pin pulls with a band around the bar helped me JACK up my dead (took it from below 400 to 515 in less than a year).
GMs: i did lots of wide and close stance. Worked up to heavy maxes all the time, now doing 3RMs.
Stiff Legged Deads: lots of these. i did them alternately with Dimel Deads. Went for the deeeep stretch in the hams during the SLD, and Dimels I focused on popping the hips with speed.
How i jacked my bench up:
since august i’ve added nearly 30lbs to my bench (this includes time off due to injury, post competition time off, inconsistant training sched).
I have a max out/rep wave. I’ll do max out on 2 board, 3b, and floor press (this takes about 6 weeks)then i do a rep wave - 3x3 wave in the above for three weeks. Lots of 4 board presses after DE day, and i will work up after my speed work.
doing military presses, lots of Pull ups and CSRs. Some extensions/press down supersets seem to help with hypertrophy as supp. work after my bench movement. Shoulder health is a big issue for me, so i tend to do a TON of face pulls (to warm up).
As well, I watched the EFS bench and squat index. Jim’s stuff about how to bench really helped me get strong.
i hope that you might take something out of this.
good luck my fellow Canadian!