T Nation

Westside Split

I’ve finaly created a program that fit well to westside and to my ability for recuperation/training disponibility.

I want your opinion on this program, opinions seems to be contradictory.

Tudor Bompa, Louie Simmons, Charles Polquin said that speed strength (dynamic exercises should come first in a training program).

Ian King, Christian thibaudeau and Charles Staley all put speed strength second in their training programs after maximal strength.

Finaly my training example

train monday-wednesday-friday
a-b-a / b-a-b 2 weeks cycle

Split A Westside density training

15min frame
A-Dynamic effort speed
bench 8355%

12min frame
B-1 Bent-over row 90%RM1
B-2 Floor press 90%RM
1

10min frame
C-1 External rotatiom 70%RM6
C-2 Incline dumbbells front raises 70%RM
6

Total training 43min

Split A Westside density training

15min frame
A-Dynamic effort box jump squat 8355%

12min frame
B-1 Seated good morning 90%RM1
B-2 Low cable straight leg elevation 70%RM
1

10min frame
C-1 Leg curl one legged 80%RM4
C-2 Low cable swiss ball crunch 70%RM
6

Total training 43min

Give me feedback, It seem nice to me, also every muscle is train every 5 day-the Poliquin way, kind of Simmons/Staley/Poliquin training not bad.

Keep fighting
adonail

I am sure it will be fine. Keep in mind what you are doing is the Conjugate Training method, the dudes at WSB train Westside and their workout is basically 2-Max effort days, and 2-Dynamic effort days.

Poliquin also stated in the past that it is better to do you heavier, more complex exercises early in the week. Based off of this principle I would put the Max effort workouts first.

It’s just my opinion, and a lot of things work for a lot of people. Post your results as they come and good luck with your program.

I wouldn’t go 90% with a seated goodmorning. It sounds like your goals are aesthetic. Why not simply perform westside 4 day split and perform the first 1-2 movements of the dy utilizing westside parameters and the rest bodybuilding parameters.

There is nothing wrong with doing a seated good morning for 90% OF A SEATED GOODMORNING 1RM. You shouldn’t base seated good morning %'ages off a good morning. (Don’t know if that is what you were getting at, but just my opinion.) The whole point of the max effort workouts are to establish 1-3 RM’s in various lifts, so the lifter has many different 1RM’s.

JMO

This is not correct. The point of ME is to 1. Teach you to strain under heavy weights, and 2. To test yourself and establish what your weak points are…

Matt,

You are right, the strain is important as well as determining weaknesses. BUT Louie states in the videos it is important to record your max weight at each given exercise you chose to do on max effort day. Whether or not you break your max every workout is not the point, the strain and the attempt is what is important. I was just stressing that there is nothing wrong with using 90% of a seated good morning as 90% of a seated good morning would not be anywhere near what 90% of a standing good morning. I was trying to clear the air that you will have a max in each different exercise and that you can’t compare a standing good morning to a seated. Just like you can’t compare a 4-board to a 2-board.

JMO

[quote]Scott613 wrote:
Matt,

You are right, the strain is important as well as determining weaknesses. BUT Louie states in the videos it is important to record your max weight at each given exercise you chose to do on max effort day. Whether or not you break your max every workout is not the point, the strain and the attempt is what is important. I was just stressing that there is nothing wrong with using 90% of a seated good morning as 90% of a seated good morning would not be anywhere near what 90% of a standing good morning. I was trying to clear the air that you will have a max in each different exercise and that you can’t compare a standing good morning to a seated. Just like you can’t compare a 4-board to a 2-board.

JMO[/quote]

Agreed.