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Have a look at my planned Westside

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studly
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2004/02/21 19:30:22 (permalink)
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Have a look at my planned Westside

currently doing 5x5 but want to lower my reps in a couple of weeks and heard great things about Westside and how flexible it is so i thought i would try it. Done some reading and this is what i have come up with. Any suggestions would be great


Monday- ME Squat/Deadlift

ME Squat- 3x3, then 3x1rm
Deadlifts 3x3
Good mornings 3x5
Heavy ab work 5x5 or 3x6

Wednesday- ME Bench

Bench Press 3x3, then 3x1rm
Lying DB tri ext 3x5
Bent over bb rows 3x5
Lat Raises 3x6

Friday- DE Squat

Speed Squat 8x2 reps w/ 60% of 1rm (increase 10% in 4 weeks)
SLDL 3x3
Good Mornings 3x5
Heavy Ab work 5x5 or 3x6

Sunday- DE Bench

Dynamic Bench 8x3 w/ 50% or 1rm (increase 10% in 4 weeks)
Lying DB tri ext 3x5
Bent over bb rows 3x5
Lat raises 3x6

Now im a bit confused about monday's squat/deads day. Should i max out on the Deads with the 1rm method i used for the squats?? that part confused me.

Otherwise what does everyone think??
#1

21 Replies Related Threads

    scruffy
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    RE: Have a look at my planned Westside 2004/02/21 20:07:09 (permalink)
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    the idea with squats is that you do triples and work up to your max on them, drop to singles to get up to your 1rep max, squatting and then deadlifting in my mind is a big mistake, also you dont neccesarily need the good mornings in there with such low reps, other than that it looks ok
    #2
    studly
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    RE: Have a look at my planned Westside 2004/02/22 11:53:41 (permalink)
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    yeah that confused me with the squat/deadlifts. Im still reading up about it and trying to get more info.
    Thing is i love deadlifting and want to max out on them. Should i alternate ME Squat one week then ME deadlifts the next? if so what would people suggest the supplement (2nd) exercise was??

    and with the squats, working up to the 1rm. How many sets of triples do ya normally do? i understand that there is no set scheme but a rough idea would be great for me cos i always tend to over compensate. What i meant by 3x3,3x1rm is increasing weight on the 3x3 then when i get my 1rm do 3 sets of the 1rm ie 3 singles.

    Sorry if im way off, im still reading up on it all. Suggestions greatly appreciated
    #3
    Robert
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    RE: Have a look at my planned Westside 2004/02/22 12:23:52 (permalink)
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    i'm not a westsider as such, but have read a lot on it and can offer this..

    like scruffy said, DL's after squatting is a bad idea. and the GM's will be hard work after squatting. i think th idea is you have a main exersize working up to a max triple, and then use some others to work on your weaknesses for that lift but using a higher rep range: so a sample monday [ME squat day] would look more like:

    box squat/deadlift/goodmorning, working up to a max triple, [maybe a couple of progressive singles after]
    glute ham raise 3x6-10
    possibly one other isolation exersize??
    either weighted situps/side bends 6-9x3

    with the staple exersize rotated every 3-4weeks.

    same applies for ME bench day:

    bench working up to a max triple+a couple of progressive singles after, no more than 3. [you can use any of the many variations of the bench to work onyour current weakness, such as floor press, lockouts etc etc]

    and then some work to bring up specific weaknesses<<sp?
    say
    close grip bench/pushdowns 3x6-10
    side laterals 3x6-10
    some lat+bicep work, maybe chins?
    either weighted situps/side bends 6-9x3

    and i think you pretty much have the hang of the DE days.

    anyone else?
    rob
    #4
    studly
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    RE: Have a look at my planned Westside 2004/02/22 18:27:17 (permalink)
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    how bout this?

    Monday- ME Squat/Deadlift

    ME Squat- 3x3, then 3x1rm (work up to max triple, then 1rm) (change to Deadlifts after 4 weeks)
    SLDL 3x6
    Lunges 3x6
    Heavy ab work 5x5 or 3x6

    and everyting else the same

    any better? i changed Glute/ham raises for lunges as i prefer doing something weighted

    hows that?
    #5
    Robert
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    RE: Have a look at my planned Westside 2004/02/22 18:45:27 (permalink)
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    TBH, ou are better off bumping this for the likes of phonkman, scruff, ozzy, M+J5 and couple of others to see. they all do westside, and will have abetter knowhow of the whys and wherefores.

    but, the squat is a multi joint exersie that involves the hams and glutes at both the knee and hip joint, so to does the glute-ham rise. the SLDL on the other hand doesn't. thats why GH are better.

    IMO, lunges are not going to beniit you at all.

    rob
    #6
    studly
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    RE: Have a look at my planned Westside 2004/02/22 19:50:54 (permalink)
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    ok, i think im getting it now.

    Bump for the others though and im gonna do some more reading
    #7
    PikeKing
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    RE: Have a look at my planned Westside 2004/02/22 19:57:14 (permalink)
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    The majority of people cant do enough hamstring work really. I would definately choose GH Raises over the lunges, unless you know that your lifts would benefit from the incresed quad work.
    #8
    studly
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    RE: Have a look at my planned Westside 2004/02/22 20:28:22 (permalink)
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    just been doing some more readin on it, i'll change the lunges to glute/ham raises 3x6

    i dont see whats wrong with the SLDL as my hams get worked there which help my squat and now the glute/ham raise does aswell.

    so now it looks like....

    Monday- ME Squat/Deadlift

    ME Squat- 3x3, then 3x1rm (work up to max triple, then 1rm) (change to Deadlifts after 4 weeks)
    SLDL 3x6
    Glute/ham raise 3x6
    Heavy ab work 5x5 or 3x6

    Wednesday- ME Bench

    Bench Press 3x3, then 3x1rm
    Lying DB tri ext 3x6
    Bent over bb rows 3x6
    Lat Raises 3x8

    Friday- DE Squat

    Speed Squat 8x2 reps w/ 60% of 1rm (increase 10% in 4 weeks)
    SLDL 3x6
    Glute/ham raise 3x6
    Heavy Ab work 5x5 or 3x6

    Sunday- DE Bench

    Dynamic Bench 8x3 w/ 50% or 1rm (increase 10% in 4 weeks)
    Lying DB tri ext 3x6
    Bent over bb rows 3x6
    Lat raises 3x8

    anymore suggestions? im gonna continue reading up on this to se if i find anytihng else as im still new to Westside.
    #9
    scruffy
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    RE: Have a look at my planned Westside 2004/02/22 22:35:28 (permalink)
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    you need to change the core movemnet every 3 weeks or so to make sure the cns does not get overtrained, so for example you might do 3 weeks squats, 3 weeks good mornings, 3 weeks deads, each will have a carry over to the next, bench day would be bench 3 weeks,board presses,floor presses, westside is very flexible so you can work your weaknesses out, glute ham raises according to westside are the top exercise..
    #10
    PikeKing
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    RE: Have a look at my planned Westside 2004/02/22 23:06:53 (permalink)
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    Yeah I agree with all of scruffy's points there. I actually changed max effort exercise every week, I had 3 that I rotated.

    When I used westside I also made sure that the assistance exercises were difference between the two days. For example, if I did close grip bench on ME day I wouldnt do it on DE day.
    #11
    studly
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    RE: Have a look at my planned Westside 2004/02/22 23:43:39 (permalink)
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    i have been doing MORE reading and i have realised how many different variations of this there are! im used to sticking to a set routine, im pretty regimental i suppose.

    Im glad though cos i want to do max effort deadlifts (as i have mentioned) so i may rotate the 3 ME squats/deads/goodmornings like ya said. I'll check out the correct form on things like board presses as i heard them mentioned but not 100% clear on form. Might use bb bench/db bench/then another chest movement, close grip maybe.

    i'll have a check 2moro after work, hopefully more suggestions.

    Cheers all, been a great help so far
    #12
    DerMalePhonkMann
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    RE: Have a look at my planned Westside 2004/02/23 02:46:43 (permalink)
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    quote:
    Originally posted by studly

    just been doing some more readin on it, i'll change the lunges to glute/ham raises 3x6

    i dont see whats wrong with the SLDL as my hams get worked there which help my squat and now the glute/ham raise does aswell.

    so now it looks like....

    Monday- ME Squat/Deadlift

    ME Squat- 3x3, then 3x1rm (work up to max triple, then 1rm) (change to Deadlifts after 4 weeks)
    SLDL 3x6
    Glute/ham raise 3x6
    Heavy ab work 5x5 or 3x6

    Wednesday- ME Bench

    Bench Press 3x3, then 3x1rm
    Lying DB tri ext 3x6
    Bent over bb rows 3x6
    Lat Raises 3x8

    Friday- DE Squat

    Speed Squat 8x2 reps w/ 60% of 1rm (increase 10% in 4 weeks)
    SLDL 3x6
    Glute/ham raise 3x6
    Heavy Ab work 5x5 or 3x6

    Sunday- DE Bench

    Dynamic Bench 8x3 w/ 50% or 1rm (increase 10% in 4 weeks)
    Lying DB tri ext 3x6
    Bent over bb rows 3x6
    Lat raises 3x8

    anymore suggestions? im gonna continue reading up on this to se if i find anytihng else as im still new to Westside.

    OK. First, I'd make the dynamic squats box squats. Use three different grips for you dyanmic benching as well. On the dynamic effort days, do all your assistance work at 8 reps and don't go to failure (the exercises are for active recovery).
    #13
    studly
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    RE: Have a look at my planned Westside 2004/02/23 18:19:39 (permalink)
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    ok, quick thing about the box squats, aint got a box but can use a bench. Only problem with that is my gym is extremely limited so i can gaurantee someone will want the bench which may make it awkward and no one for some reason likes sharing stuff in my gym. I'll give it a go though.

    and another question, why 8 reps only on dymanic days? and not everyday? are the ME days meant for brute strength and the DE days meant for active recovery (like you mentioned)?
    #14
    Robert
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    RE: Have a look at my planned Westside 2004/02/23 18:29:01 (permalink)
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    quote:
    are the ME days meant for brute strength and the DE days meant for active recovery (like you mentioned)?



    yes, and no. they are for active rec, but not that alone. they are there to teach you to apply maximum force to the bar, to use certain other mucles you would not usually associate with an exersize [lats in benching for example] and generally are a way of incraing the volume without overtraining. just be sure not to go #1 to failure and #2 do more thn is nessecary, paerticularly with the isolations, also, use compunds wherever possible. [e.g. CGB for tris]

    can't get a box, or use a bench, then use 20kg plates against a wall, that way its ajustable height too, two birds with one stone.

    rob
    #15
    studly
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    RE: Have a look at my planned Westside 2004/02/23 21:18:13 (permalink)
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    took on board what ya said as far as using compounds more, cheers. but not clear on the 20kg plate thing.
    Is it that im squating with my bum touching the wall and when i touch the plate i have gone far enough and explode back up??

    sorry is that sounds daft
    #16
    Robert
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    RE: Have a look at my planned Westside 2004/02/23 23:29:00 (permalink)
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    no mate,

    what i meant was this, you have no box. if you lay a 20kg plate on the floor and then lay 8 more on top, you now have a rigid, solid peice of apparatus to squat onto that will not affect othrs and will safelt take your weight*. only risk being, when you sit back and down, the top plate may [if you are doing anything wrong] slide off backwards. by stacking the plates next to a wall the top one cannot slide off backwards making it double safe. hey presto, a box.
    rob

    *=it wouldlook like the ame shape as a can of beer.
    #17
    studly
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    RE: Have a look at my planned Westside 2004/02/24 21:39:01 (permalink)
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    ahhh i see, yeah get it totally now. I think i'll try that if no one else is using the 20's although im sure someone will be.

    Quick question on form though with the dynamic stuff. I know the positive part of the movement, ie push the bar up in bench press/straightening legs in squat is 'dynamic', how about the negative?? fast of slow? so basically is the whole movement dynamic or just the positive??
    #18
    Robert
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    RE: Have a look at my planned Westside 2004/02/24 21:41:39 (permalink)
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    fast.
    rob
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    studly
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    RE: Have a look at my planned Westside 2004/02/24 22:55:31 (permalink)
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    cheers mate, much appreciated
    #20
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