T Nation

Westside Progress

I just wanted to know what kind of progress people are making when using the Westside method so that I can compare and see how I am doing. (Currently using the classic 4-day split with PRs- 305, 210, 345)
TR

I’m assuming your numbers are squat/bench/DL. What were your numbers before? How long have you been training Westside? How long were you training before that? What were you doing before Westside training? How old are you?

I have been training using westside methods for about 5 months. Before my squat was about 275-285, and my bench was about the same as it is now but it was very much chest dominant (elbows flared way out) and now my form is a lot better and I use more triceps. Before following westside I did bodybuilding type stuff- 3x8, etc w/ chest days, back and bi days, etc. and did that for a couple years on and off (I am 18 now)

TR

In about six months, I’ve gone from a 220 bench and a 225 squat to a 270 bench and a 275 squat. My deadlift is now 425, no idea what it was before.

[quote]bigTR wrote:
I have been training using westside methods for about 5 months. Before my squat was about 275-285, and my bench was about the same as it is now but it was very much chest dominant (elbows flared way out) and now my form is a lot better and I use more triceps. Before following westside I did bodybuilding type stuff- 3x8, etc w/ chest days, back and bi days, etc. and did that for a couple years on and off (I am 18 now)

TR[/quote]

TR,
At 5 months of Westside training your gains should be much greater, especially, because I imagine your form on the big 3 was poor or, at least, not the most conducive for strength gains before you started Westside. PM me with your typical weeks training and I’ll look at it. Include sets and reps with training poundages. Let me know your bodyweight and approx. BF%.

Brian

I started training WSB-style about a year ago. I do the M/W/F/Su split and I throw in some kettlebell work with it as well. When I started my numbers were:
SQ-245
BP-210
DL-285

As of February my best training lifts were:
SQ-420
BP-295
DL-395

In my first meet last weekend I did:
SQ-375 (my opener, I got red lighted twice on 415, first time I fell a little forward and lost air in the bottom, second I was a little high)
BP-255 (hit the uprights on 275 and bar fell out of groove on 275… I need more time in my shirt)
DL-405 (10lb. PR)

My second meet is in July and it will be my SQ/BP redemption meet! LOL! I am hoping to go 425/305/415. WSB freakin’ rules. No doubt the best training system I have ever tried.

Just my $0.02,

Scott

[quote]Brian Whiddon wrote:
bigTR wrote:
I have been training using westside methods for about 5 months. Before my squat was about 275-285, and my bench was about the same as it is now but it was very much chest dominant (elbows flared way out) and now my form is a lot better and I use more triceps. Before following westside I did bodybuilding type stuff- 3x8, etc w/ chest days, back and bi days, etc. and did that for a couple years on and off (I am 18 now)

TR

TR,
At 5 months of Westside training your gains should be much greater, especially, because I imagine your form on the big 3 was poor or, at least, not the most conducive for strength gains before you started Westside. PM me with your typical weeks training and I’ll look at it. Include sets and reps with training poundages. Let me know your bodyweight and approx. BF%.

Brian
[/quote]

Brian,

I just starting a west side program and I’m looking for someone experienced with the style to review it. Can you help?

Scott and others, are all of these numbers either both raw or both with gear. It seems like you are including weight you are getting from adding gear which will throw me off a little in trying to determine how much progress I should be making since I lift without equiptment. If you could estimate your numbers without gear I would appreciate it.

TR

I use a comp fit Titan Fury and a loose, regular fit Centurion.

BTW-I don’t know my raw numbers. I don’t plan to compete raw so I don’t want to speculate, or turn this into a gear rules/gear sucks debate. I will tell you this though, I train all my clients in a “modified WSB” style, and they all get stronger instantly. There are just “un-motivated, general fitness types” too, not athletes or PL’ers. The stuff works just as well for the raw lifter IMO.

I dont want to get into a raw vs. gear issue, dont really care. I am lifting for sports just to get stronger not to compete. I was just wondering if some of those increases were due to gear just to try to compare progress.

TR

My numbers are all raw, I’ll be competing soon so I’m gonna start working with gear.

[quote]cowboyUp wrote:
Brian Whiddon wrote:
bigTR wrote:
I have been training using westside methods for about 5 months. Before my squat was about 275-285, and my bench was about the same as it is now but it was very much chest dominant (elbows flared way out) and now my form is a lot better and I use more triceps. Before following westside I did bodybuilding type stuff- 3x8, etc w/ chest days, back and bi days, etc. and did that for a couple years on and off (I am 18 now)

TR

TR,
At 5 months of Westside training your gains should be much greater, especially, because I imagine your form on the big 3 was poor or, at least, not the most conducive for strength gains before you started Westside. PM me with your typical weeks training and I’ll look at it. Include sets and reps with training poundages. Let me know your bodyweight and approx. BF%.

Brian

Brian,

I just starting a west side program and I’m looking for someone experienced with the style to review it. Can you help?
[/quote]

Cowboy,

PM me your current workout, I’ll look at it.

Brian