[quote]mat_angus wrote:
I have another question :
why the westside method does not advocate dips ? I did not see any template with dips in it…
Mat’
[/quote]
I would do so much more reading on the Westside Method. It’s not just a template, but it’s an involved methodology for developing your lifts. The beauty of it is it’s flexibility. The horror of it is it’s complexity. In a way, the worst and best part of the method are one in the same.
Here’s a really good source of information for the method:
Here’s a another good source:
http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/
Check out Dave Tate’s 9 week beginner’s program too.
And for the DE work, keep in mind that percentage is derived form a competition max with very strong gear. They also train the squat to a box. So if you’re max is a raw max your basing off of, you’ll want to add about 10% to that. If you don’t use a box, add even more.
Also keep in mind that very advanced lifters like those at Westside will be able to get a lot more out of a lot less weight so beginners will want to use more weight. What I’ve seen advocated for most beginner’s and even some DE cycles for advanced lifters are DE cycles with just straight weight. Using just straight weight, you may find that your DE work goes as high as 80 or so percent on your top week if you’re a true beginner and using free squats.