Hey everyone, I’ve heard so many great things about the Westside Program so I’ve decided to start once I’m done with my current training cycle. I’m pretty excited about it! I just read through the Eight Keys Article and have a question. On the example program that was given you do not actually perform any squats on the max effort squat day, and you do not perform any standard bench press on the max effort bench day right? Or is it just implied that you are going to do these exercises and the routine listed is what you do after your max effort attempts for the preceding exercises? Does that make sense? Any other pointers would be also be appreciated! Thanks for the info! I can’t wait to get started!
You do not use the free squat or competition bench press for your max effort exercises. Instead, you would use different variations of those exercises and other exercises that work the same muscles. For example, for ME Squat you could do good mornings, chain suspended GM’s, low box squats (narrow stance), etc, plus switching the type of bar you use will add even more variety. On ME Bench day you could do board presses, incline, decline bench, floor press, etc.
Yeah that helps a lot! So when do you recommend adding in max effort benching and squatting to test how much strength you’ve gained? Is this something you can just add in every month or so when you feel ready?
I think in that article, Dave Tate recommends testing your bench and squat at the end of the 8 week cycle in order to establish new %'s for your next workout cycle. I just completed my first 8-week westside cycle and basically used that program from the Tate article. I put 65lbs. on my total, squat went up 20lbs. bench 15lbs. and deadlift 30lbs. The FUNNY thing is that I didn’t do ONE deadlift the entire 8 weeks! Just goes to show that the other movements help the big three get stronger. Good luck, you will do well on the westside program.
Yeah you will want to test your lifts after eight weeks.
When doing bench me work keep your bar grips closer, inside the rings, don’t use your competition grip. This will help improve that grip.
Also as a beginner you may want to mess around with the DE percents some. I have noticed that Dave actually recommends 63,65,68% as the wave a beginner should use on the box squat. Remember though that the important thing is bar speed and the % are only starting points.
You will also want to check out elitefts.com there is a lot of useful info there to help you out.
Just some things I have learned in my first 9 weeks. Good luck!