This will not be a pissing contest. Not a place to be an asshole. No one on this site trains at Westside so don’t fucking lie about it. I am starting this because I have a pretty good understanding of the system, have been using it with success for the last couple years, and want to help spread the knowledge I have learned to others who want to give it a shot. I truely believe a deeper understanding of the Wesitside Method is key to the program working for the lifter. Feel free to contribute constructive information.
There are a million other threads to post about Sheiko, 5/3/1, Dick Bob’s 5x27, and all of the other programs out there so keep that shit out of here.
I am no expert. I am an intermediate as far as training experience. I have very little experience training at Westside. What I am is a fucking nerd when it comes to this stuff. It will not be exactly what they do there but it will be pretty close. So, lets start very, very basic and take it from there.
Periodization. For Westside, it is not just maxing out and speed work every week. During some time periods of the year it is, but not most of the year. There are three VERY distinct blocks of training. Keep in mind, boiled down, all that needs to improve is GPP, Absolute Strength, and explosive strength for the squat, bench, and deadlift.
Accumulation Block= at least 2 weeks. Shouldnt need a deload.
Dynamic work is extremely high volume, limited accomodated resistance, limited gear, short rests, lower weights, and varied week to week. Personally, I like to do 20+ sets for time and try to beat that time from week to week. I also like to switch the box height, bar, and foot position every week during this block. Bar speed, as for all dynamic work, should be as fast as you can possibly move on every set. This is meant to build some muscle, increase GPP, and get the body ready for the abuse that is to follow. 50% on all lifts works well. Go higher if you really hate yourself. 20+minutes of 50+ squats with 60%+ of your max does not make for comfortable pooping position for a couple days.
Max Efforts are more like Heavy Efforts for this block. Singles can be done but don’t go to failure. 3-5rms would be best.
Repeated Efforts will vary from person to person. This block is technically an “offseason.” Take this time to correct imbalances, gain some size in needed areas, increase mobility, and, most importantly, recover from the previous meet. These exercises should be very dense (a lot of work in a short period of time) and very general (not variations of the main lifts). In later posts, I will share some protocols that have worked well with me.
Itensification= 3 weeks on/1 week deload
Dynamic Efforts are typical speed strength, strength speed cycles. Even circa max cycles if you are strong enough. Use tons of bands, chains, dead baby skulls, whatever the hell you want attached to the bar. There is so much shit on the internet about this block that I don’t see the point in posting anymore about it. Start slowing using lots of gear if competing that way.
Max Efforts are for singles. Relative training intensities and volumes are at there highest in this block, so use all the bands and chains you want. Try to work up to a true max for the day (i.e. don’t make huge jumps in weight like a dumbass) failing is ok but try not to do it. Try to figure out what exercises actuslly contribute to your competition lifts. No one gives a shit about how much you above the knees rack pull. Try to figure out what makes bigger lifts in a meet and work the hell out of that.
Repeated Efforts are still dense but less general. Start using barbell exercises, start establishing 6rm+ max’s on lifts (this will keep you under 90%), and use smaller assistance work only on weaknesses (like if you cant keep your shoulder blades tight on bench, do a shitload of face pulls, seated DB powercleans, wahtever. Be honest with yourself and work on the stuff you suck at).
Transformation= 2 weeks. or 1 week. or 3 weeks.
Dynamic Efforts- drop bands and chains. Lose the box if you are competing raw. Start getting ready for the meet so use power bars, use all of the gear you are going to use in the meet, and get your technique dialed in.
2 weeks out: work up to 90% of an all time best
1 week out (week of the meet): 50% for a couple speed sets… I like to do at least 6 sets.
Max Efforts are toned down. Still do singles just don’t fail and dont work up to true max’s. Personally, I like to work up to about 75% and work on technique and speed for a few sets of singles.
Repeated Efforts will vary from person to person. I like to do heavy rep work the week of the meet. I know very strong people who don’t do a damn thing all week. Whatever. You need to figure out what works for you.
Ok, general outline complete. Feel free to contribute your Westside System experience or ask any specific questions you may have. I, and I’m sure anyone else in the know, will be more than happy to answer. Just keep in mind the original statements and don’t be an internet butt head.