After taking a couple more days to rest a healing shoulder and lower back, I’m looking to finally give Westside-style training a try. Getting the numbers on my big lifts up has become my main goal, much more so than mass or low bodyfat, and I’ve read a lot on here and EliteFTS about Westside training the last couple of years.
Only problem is, due to an old ankle injury that I’m getting surgery on in August, I can’t squat. Can leg press, been doing that the last few months, and maybe front squat, although that’s been tricky, but back squats are out of the question.
So with that in mind, can I still train Westside style, focusing on bench (been stagnant for WAY too long) and deadlift, maybe using Joel Marion’s article? I don’t want to wait until after surgery, because I’ll have a little bit of rehab, then be in the thick of rugby season, which leads to nagging injuries and lasts a few months.
If you want to focus on benching, what about Metal Militia. Westside definitely will work with your parameters, but take a look at the Metal Militia programs also.
Where can I find their stuff online? I’ve heard they’re mainly for shirted work though, and I have always lifted raw and am not going to start using gear yet, if ever.
Your right, metal militia is geared toward shirted lifters BUT you can bench raw with the same form. You may have to bring the bar down a little higher on the stomach but it still works none the less. metalmilitia
Does deadlifting hurt your ankle? Just curious considering your still putting a lot of pressure on it compared to the squat.
No, hasn’t so far, and I’ve worked to pretty close to my max, sets of 3 and 4 that sometimes became doubles by the last couple of sets. With squatting it’s not so much that it hurts, I just cannot get full ROM, and it throws off my form and leads to back injury (happened several months ago).
Westside would probably be a better fit for a raw lifter than Metal Militia wouldn’t it, especially someone new to powerlifting?[/quote]
I have used westside methods I.E. striaght up and down bar movement with speed work; for years I just recently about a year ago switched to metal militia style and it works great for me. I guess you need to figure out what works best for you. I purchased a sabastian burns metal militia seminar DVD. It is worth every penny. You can get it off their website or ebay. It is a good investment if you can spare the money.