I use Westside and don’t use artificial means of recovery and still recover just fine between workouts. There are so many people that have gotten ridiculously strong, regardless of gear and steroids, using just the Westside System. Without “modifications” or whatever other words people use on the internet to get around not understanding a program.
It is definintely not just for advanced lifters. It is for smart lifters.[/quote]
I think most folks that try it don’t do the necessary work to recover (prowler, SMR, stretching/mobility, taking a walk with a weight vest, etc…) and thus they trash themselves over and over.[/quote]
I’d say this is pretty accurate. I know I have trouble finding time to get anything other than SMR/Stretching/Mobility in. I’d be interested to see this other component laid out from those who run Westside.
Right now I run:
Monday: ME Bench
Tues: Upper back work/core work
Wed: ME Squat
Fri: DE Bench
Sat: DE Squat
I figure the most appropriate time to add in prowler work would be on Sundays and I could walk with a weight vest most mornings I suppose. Thoughts?
Get it in whenever you can. Keep in mind that you are training many skills at once so the emphasis needs to shift every once an a while. For example, you want to add in prowler work and weighted walking to increase GPP right? If your GPP sucks and you add in more work on top of what you are doing already to increase your GPP you are going to crash and burn. I suggest planning out a cycle with the focus of increaseing GPP with a secondary emphasis on the actual powerlifts. Using the principles of the Westside Method, it is pretty easy to do this in your next training cycle:
DE Squat/Deads/Benches- lower the percentages, increase the sets, decrease the rest periods. I like to shoot for at least 25 sets of 2-3 reps with around 50% and switch the bars every week on bench and squats. Try to beat your time every week. Week 1 might be 25 sets with the SSB in 25minutes. So, the following week, try to beat the 25 sets in 25 minutes with a cambered bar. Still focus on speed. Try not to focus on how bad you want to throw up.
Max Efforts- Stick with 3rms and 5rms
RE work- Super high reps and very general exercises- this would be a good place to add in the prowler.
I would suggest something like that set-up for at least one cycle, then start adding in prowler work on one or two off days.
As far as the mobility work, just pick a muscle group you want to stretch and stretch the shit out of it for 5 minutes. Then go on with your day. Pick a different muscle group the next time and do the same thing. You be surprised how much you can get in a day.[/quote]
Much appreciated. The prowler work is there for GPP but I hadn’t planned on having this cycle be GPP oriented. Prowler is one of those things I like to keep in year round, maybe dropping it out the last 6-8 weeks before a meet or at least reducing the volume.
Thoughts on traditional GPP work in non-GPP phases?
Also what is traditional cycle length for you?