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Westside. Sort of.

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DerMalePhonkMann
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2003/12/09 13:11:25 (permalink)

Westside. Sort of.

OK, I was planning to a kind of Westside routine in the new year, but I'm too set in my ways to go the whole hog. [:I] I had a look at what scruffy suggested Sly do and then I bastardised it a bit. lol.

ME Lower

1. Squat / Deadlift - 3x3, 4 progressively heavier singles
2. SLDL / Good Morning - 3x5
3. Weighted Situps - 3x5
4. Barbell Rows / DB Rows - 3x5

ME Upper

1. Bench Press / Board Press - 3x3, 4 progessively heavier singles
2. Close Grip Bench / Dips - 3x5
3. Lateral Raises - 3x5
4. Barbell Curl / DB Curl - 3x5

DE Lower

1. Speed Box Squat / Speed Deadlift on Box - 8x2
2. Hypers / Glute-Ham Raise - 3x8
3. Leg Raise - 3x8
4. T-Bar Rows / Cable Rows - 3x8

DE Bench

1. Speed Bench - 9x3 (3 different grips)
2. Tate Press / Skullcrusher - 3x8
3. Front Raise - 3x8
4. Calve Raise - 3x8

So, is it going to work?

I was thinking on alternating each exercise every 3 weeks?

I can't do rack benches (no power rack at my gym back home), so I was going to alternate bench and board presses?

What order do you do the speed bench grips?

So many questions! [}:)]
#1

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    veganlifter
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    RE: Westside. Sort of. 2003/12/09 13:22:39 (permalink)
    will you be able to do board presses? Will you have a spotter? I've done inclines and bottom position benches for ME so far.

    Interesting angle to have 5 reps on ME days and 8 on DE.

    It's good to give westside a go, and especially when loads of us are doing it at the same time, because it's not the simplest program of all, all support will be appreciated.
    #2
    DerMalePhonkMann
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    RE: Westside. Sort of. 2003/12/09 13:27:26 (permalink)
    Yeah, I'll have a good traning partner (provided I can convince him about all the speed work etc.). I'll make my own board.

    No rack, so I can't do bottom position benches. I can do incline and declines though.

    How often should you rotate your ME lifts?
    #3
    veganlifter
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    RE: Westside. Sort of. 2003/12/09 13:40:43 (permalink)
    quote:
    Originally posted by DerMalePhonkMann
    How often should you rotate your ME lifts?


    so far aimint at 3 weeks - can't see why i should stop shorter if I'm making progress. But peeps here seem to advocate weekly rotas.

    I'm also going to start doing ME GM's up to triples, yikes!

    I've been thinking to pair my lower ME & main assistance as:

    Squat - SLDL
    DL - GM
    GM - front squats
    #4
    ozzy
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    RE: Westside. Sort of. 2003/12/09 13:47:28 (permalink)
    Yeah, that'll work nicely i reckon.

    Couple of suggestions though..

    Rotate good mornings with your squats and deads

    Do 9 sets of 3 on the speed bench and do 3 sets at narrow grip, 3 sets at medium grip and 3 at your widest grip

    some suggestions for ME bench would be floor presses, board presses, declines/dips, inclines, rack lockouts, 3 x 20 ME DB presses, normal bench

    when you do your DE days train everything light. Nothing should be heavy and to failure as these are designed for active recovery, not tissue breakdown.

    After you have been doing this training for 10 weeks begin rotating your ME exercises every week to avoid plateus and stale training, but for the first 10 weeks you can do a 3 week rotation, ie do 3 weeks of squats, 3 weeks deads, 3 weeks of GM's

    oh yeah, with the GM's never go below a triple. It is to risky. And wearing a belt for the heavy sets is advisable IMHO
    #5
    DerMalePhonkMann
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    RE: Westside. Sort of. 2003/12/09 13:51:29 (permalink)
    quote:
    Rotate good mornings with your squats and deads

    OK.
    quote:
    Do 9 sets of 3 on the speed bench and do 3 sets at narrow grip, 3 sets at medium grip and 3 at your widest grip

    Check.
    quote:
    some suggestions for ME bench would be floor presses, board presses, declines/dips, inclines, rack lockouts, 3 x 20 ME DB presses, normal bench

    Good stuff. Floor presses and lock-outs are out, but everything else is good.

    Cheers ozzy. I'm looking forward to starting. Just have to convince my mate now!
    #6
    veganlifter
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    RE: Westside. Sort of. 2003/12/09 13:56:50 (permalink)
    Ozzy, what is your opinion on the 5 rep assistance exercises on ME days? I've been hammering 8 all the way
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    DerMalePhonkMann
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    RE: Westside. Sort of. 2003/12/09 14:04:59 (permalink)
    I can't bring myself to do 8 reps on ME day. I just can't.
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    PauliE
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    RE: Westside. Sort of. 2003/12/09 14:23:08 (permalink)
    I think there are a few isolation exercises in there that are not needed like lateral raises,glute & ham raises. When you add the basic back exercises like rows and deadlifts you don't need lateral raises, the same applies for the legs squats/romanian deads cover the whole lot fine, anything else just over does it [for me].

    If you just work at the simple compound movements rather than the simple & isolations you should have more time and energy to lift more weight on the squat for example.

    I suppose it's debateable that it hits the muscle directly but I feel doing isolation exercises with the compounds will limit strength & development,(in my opinion).

    I notice you're doing board presses, could you explain those to me? I've read about it quite alot but I never understand all the terminology!






    #9
    ozzy
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    RE: Westside. Sort of. 2003/12/09 16:02:49 (permalink)
    i tend to stick to a rep range of 6 for all ME assistance exercises with the exception of abs and hyper extensions where i go to 10 reps. Your focus is gaining strenght more than size so the lower reps are better IMO. You will still gain plenty of mass from 6 reps too.
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    PikeKing
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    RE: Westside. Sort of. 2003/12/09 21:58:17 (permalink)

    Glute-Raises are one of the most important exercises you can do to assist your squat and deadlift, leave them out at your peril.
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    PauliE
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    RE: Westside. Sort of. 2003/12/10 16:41:58 (permalink)
    Glutes get hit with squats, why over work them?

    That's counter productive, the more isolation exercises the do the more you tire yourself out, if you do one move for all you can use more weight and add more muscle anyway.

    I did alot of isolation exercises before trust me, enough to know I grew backwards.
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    ozzy
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    RE: Westside. Sort of. 2003/12/10 17:29:55 (permalink)
    quote:
    Originally posted by PauliE

    Glutes get hit with squats, why over work them?

    That's counter productive, the more isolation exercises the do the more you tire yourself out, if you do one move for all you can use more weight and add more muscle anyway.

    I did alot of isolation exercises before trust me, enough to know I grew backwards.



    Glute-ham raises are not an isolation exercise though (assuming pike king means these as im not familiar with a glute raise????).

    Also, i don't totally agree with the isolation work. I have found that hyper extensions are a very valuable addition to a westside routine. They really help develop the lower back and really help improve your midsection and therefore your squats and deads.

    I am up to 40k plus body weight on hypers and without them i think my back would be a weaker link.
    #13
    PauliE
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    RE: Westside. Sort of. 2003/12/10 17:32:38 (permalink)
    Hmm, if it's not an isolation move I might be thinking of something else..
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    PikeKing
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    RE: Westside. Sort of. 2003/12/10 18:30:42 (permalink)

    oops yes I did mean glute-ham raises, i'm pretty sure getting hardcore on them helped my deadlift.

    I suppose you could call them a isolation exercise as theres only movement at the knee joint, you are holding your hips in extension though so it is covering two joints.

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    ozzy
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    RE: Westside. Sort of. 2003/12/11 08:42:10 (permalink)
    glute ham raises require that you pivot at the hip and the knee Pike....
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    PikeKing
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    RE: Westside. Sort of. 2003/12/11 19:20:47 (permalink)

    are you sure about that, where'd u get that from?
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    colossal
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    RE: Westside. Sort of. 2003/12/12 01:34:05 (permalink)
    btwn, what's the best way to develop enough strenght to be able to do glute ham raises? i was thinking slow or perhaps weighted negatives initially?
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    IrishRunt
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    RE: Westside. Sort of. 2003/12/12 05:44:33 (permalink)
    here's a dumb question but what's ME and DE?
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    veganlifter
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    RE: Westside. Sort of. 2003/12/12 08:54:07 (permalink)
    quote:
    Originally posted by IrishRunt

    here's a dumb question but what's ME and DE?



    westside training lingo mate.

    ME = Maximum effort. It's the day when we go heavy.

    DE = dynamic effort. It's the day when we go fast.

    Check out my journal for examples of both days main exercises. I'm still new and learning, but it should give you an idea.
    #20
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