Hey all,
I’ve been lifting for 2 years, 1.5 of which have been powerlifting. I hope to do my first competition (raw, only bench and deadlift) in the 181 weight class.
My best lifts are:
Bench Press 265x1
Conventional Deadlift 345x1
Olympic Squat 280x1
My deadlift and squat are clearly a little low. I injured my lower back playing rugby a few months ago and have worked back up to these weights, which are higher than what I had before. My bench press was just able to get stronger than my deadlift and squat while I built up my lower back again. Now I’m good, with no longer back pain.
I weight 170lbs right now, at a low bodyfat. I’m eating 5 meals a day (3 large solid ones), plus a pint of ice cream before bed every night. Must be 3500-4000 a day. I only started the ice cream a week ago, so I have to give it some time before see the effect. I also started taking NOW Super Enzymes.
I’ve been doing 3 days/week lifting with a deadlift day (+back work), bench day (+tri, delt, and chest work), and squat day (+leg and ab work), doing mostly triples and 5s except when I test obviously. I’ve only ever done conventional deadlifts, flat bench presses, and olympic squats as heavy exercises. I’ve gotten to the point where it takes 5-6 weeks to get a 5 pound increase in my deadlift and squat, and my bench hasn’t moved too much since I worked on my technique. Basically, I’ve hit a plateau and I’ve been getting pretty bored with my program. I work out at my college gym usually, but there’s a more hardcore gym in town that I go to every so often. The guys there suggested I try a Westside program with less volume so I can get used to the 4 days/week.
After reading the EliteFTS Bench Manual and a bunch of articles on EliteFTS about Westside, I came up with this:
Monday: ME Squat/Deadlift
- DL variation/GM/Box Squat
- GHR 3x8
- Abs 3x10
Tuesday: GPP
- Eric Cressy type recovery workout (6-8 light exercises)
Wednesday: ME Bench
- Flat/Floor/Incline/2-Board Press
- Close-Grip Bench Press 3x8 w/ pause on chest
- Chest-Supported Row 4x8
Thursday: GPP
- sled dragging (not too intense because of squatting the next day)
Friday: DE Squat
- Box Jump/Depth Jump to Box Jump/Seated to Box Jump/Broad Jump
- GM 2x6
- Abs 3x10
Saturday: DE Bench
- Speed Bench Press 8x3 @ 50/55/60%, 2x5 @60/65/70%
- Flat Dumbbell Press 3x8 w/ pause on chest
- Dumbbell Row 4x8
My ME cycles are based on the beginner cycle from the Bench Manual:
Week 1 - work up to 5 reps
Week 2 - work up to 3 reps
Week 3 - work up to 1 rep
Week 4 - new exercise for 5 reps or deload, and repeat
For jumps, I’m doing 8 sets of 3 jumps, switching jumping exercises every 3-4 weeks.
For speed bench press, I do this, also from the Bench Manual:
Week 1 - 8x3 @ 50%, 2x5 @ 60%
Week 2 - 8x3 @ 55%, 2x5 @ 65%
Week 3 - 8x3 @ 60%, 2x5 @ 70%
Week 4 - restart cycle or deload, I might try bands or chains after several cycles
I do mobility work before my workouts (Eric Cressy type warm-up) and on off days, as well as foam rolling on off days.
After 3-4 months, I plan on adding another exercise for each day. Another posterior chain exercise on Squat/DL days, and a triceps exercise on Bench days. I will eventually do speed box squats as well.
I don’t know if I will stay raw or try out gear. I would like to, but I don’t know anybody who can teach me. Either way, I’m going to wait until I get my bench to 300, squat to 350, and deadlift to 400 before I think too much about it. My goals for my first competition are a 275lb bench and a 405lb deadlift.
There’s all the information I could think of. My questions are:
- Does this look like a sensible beginning Westside program?
- Does anybody who has done Westside before have any advice or criticism?
Thanks for reading all this!