The Westside Method Thread II

Training Powerlifting
21

I felt like shit by the end of week 2 of my intensification due to the 1rm’s and the 6rm’s. I kept going and did week 3 though, since I knew I was supposed to feel terrible, and still hit some PRs or hit my original records.

Now I’m in a deload week.

ME lower = tire flips + hill sprints
ME upper = heavy DB chest press, nothing below 6 reps. Easy sets of chin-ups, 1-arm barbell row 2x15, 1-arm tricep extension 2x15.
DE lower = Light DE work for squat/deadlift
Log press = box jumps + weighted conditioning

Feel sore but energized each workout now. I imagine once my deload week is over I’ll feel better, so I’m not really worried if I feel like shit during the intensification phase.

22

[quote]marlboroman wrote:
so did you guys change anything to finish out the block ? such as back off with accessory/supplemental stuff ?

and speaking of that , how did you guys set up your transformation block?[/quote]

You’re supposed to deload at the end of intensification. When I went through it, I actually had to take a deload during the second week because I was home for a week from college, and then I went straight into transformation. It’s not optimal, but because of my situation, it was what I had to work with.

As for my transformation block (which I’m in right now)

Week one: Dynamic work for 55%, 10x3 on bench, 8x2 on squat, and 10x1 on deadlift. No bands or chains, and no box for squatting. Max effort work was working up to about 90% of my 1rm on a special exercise. Assistance work was about 70% of what I did in previous blocks, same volume.

Week two: Same exact protocol for dynamic work. Max effort work is singles at 75% of my 1rm, using the competition lifts. Minimal gear, except my last squat single I use full wraps (I am a raw lifter). I did five singles each for squat and deadlift, and 8 singles for bench, with wraps and a full pause on the chest for the last 3-4 singles.

Week three (meet week): Very little, if any work in the gym. I plan on going in on two separate days to do some competition lift work at about 30% of my 1rm, mainly working on commands and such, with maybe some very light assistance work. Basically, deload however you normally deload for a meet.

23

[quote]marlboroman wrote:
holy crap…second last week of Intensification phase , and did I get my ass handed to me tonight . didnt get what I was thinking I could for ME upper lift (pin press/1RM) , 55 lb DB’s felt like engine blocks ( used 70’s last week easily with plans on 75’s this week), and after that I was completely gassed , so I did the last 2 lifts at 3x8 with puss weights . fuckin’ upper back is NOT recovered from DE pulls against bands 2 days ago . wt hell .

a ways back Storm made a remark about the intensification block and it’s effects on how a guy might feel . I gotta wonder if this is what he was refering to .

anybody else feel like crap during this block ?[/quote]

I guess Im the opposite of most of yall. The Accumulation Block kicked the shit out of me. Im not used to that volume at all, certainly not all the Rep Max work either, so by the time I finished with that, I was a dead man walking. The Intensification Block is where I excelled and kicked ass…I hope I didnt fuck up somewhere and thats why Im different than everyone else

24

[quote]marlboroman wrote:

[quote]Vladamir wrote:
I was wondering what would be some good recovery extra workouts if you dont have a sled to do while your in the intensification block. I want to be as fresh as possible for this block. I usually do 2 sets of 25 reps on bench then a lot of high rep upperback/shoulder work. But what would be good ones for your lower body. [/quote]

for me , banded GM’s ,low weight free squats , pull thrus , and low weight SLDL and some foam rolling works wonders . Ive also done band squats at home , but didnt care for that . and Im sure others will have great ideas also .[/quote]

x2.

Good stuff. I like doing the competition lifts with and unstable bar for a ton of reps. Hanging swinging weight from a bar or PVC pipe and doing 100 reps really helps my recover. Low volumes of sprints work well. So do jumps and weighted walking for various distances.

Every extra lower workout for me involves, at least, 100 hamstring curls, 100 of some kind of ab work, and 100 face pulls.

25

[quote]budreiser wrote:
After the end of my last intensification block, I felt like absolute horse shit and my lifts sucked.[/quote]

Good, you did it right.

26

[quote]marlboroman wrote:
holy crap…second last week of Intensification phase , and did I get my ass handed to me tonight . didnt get what I was thinking I could for ME upper lift (pin press/1RM) , 55 lb DB’s felt like engine blocks ( used 70’s last week easily with plans on 75’s this week), and after that I was completely gassed , so I did the last 2 lifts at 3x8 with puss weights . fuckin’ upper back is NOT recovered from DE pulls against bands 2 days ago . wt hell .

a ways back Storm made a remark about the intensification block and it’s effects on how a guy might feel . I gotta wonder if this is what he was refering to .

anybody else feel like crap during this block ?[/quote]

Getting through the intensification block is basically like crawling out of hell. It sucks. And you feel like shit for most of it. Stick with it. Remember, those 1rms are supposed to be whatever you are capable of on that given day. It might not always be a new records, even when your training is dialed in.

Also, don’t forget that training is a tool to perform well in a competition. All that matters is the wiehgt you move on the platform, not how you feel in training.

That being said, stick with the program, deload for 2 weeks (with the plan discussed in the other thread) and either start over again with the accummulation block, or test, or compete.

If your numbers arent better, then your program needs to be tweaked a little bit. This is no big deal. Everything laid out so far is a guideline to get someone started with this style of training. There is no way in hell it is going to be 100% optimal for 100% of the lifters trying it out.

27

[quote]black_angus1 wrote:

[quote]marlboroman wrote:
so did you guys change anything to finish out the block ? such as back off with accessory/supplemental stuff ?

and speaking of that , how did you guys set up your transformation block?[/quote]

You’re supposed to deload at the end of intensification. When I went through it, I actually had to take a deload during the second week because I was home for a week from college, and then I went straight into transformation. It’s not optimal, but because of my situation, it was what I had to work with.

As for my transformation block (which I’m in right now)

Week one: Dynamic work for 55%, 10x3 on bench, 8x2 on squat, and 10x1 on deadlift. No bands or chains, and no box for squatting. Max effort work was working up to about 90% of my 1rm on a special exercise. Assistance work was about 70% of what I did in previous blocks, same volume.

Week two: Same exact protocol for dynamic work. Max effort work is singles at 75% of my 1rm, using the competition lifts. Minimal gear, except my last squat single I use full wraps (I am a raw lifter). I did five singles each for squat and deadlift, and 8 singles for bench, with wraps and a full pause on the chest for the last 3-4 singles.

Week three (meet week): Very little, if any work in the gym. I plan on going in on two separate days to do some competition lift work at about 30% of my 1rm, mainly working on commands and such, with maybe some very light assistance work. Basically, deload however you normally deload for a meet.
[/quote]

Bingo. Again, it will take some time to tweak it to get it perfect for you. The important thing is, you have the right idea. Run it and see how you feel at the meet.

The hardest part for me during the transformation block is going into the gym and not smashing weights. Try to ignore that little meathead voice in your head that wants you to lift heavy shit and stick with the program.

Good luck.

28

[quote]Chicksan wrote:

[quote]marlboroman wrote:
holy crap…second last week of Intensification phase , and did I get my ass handed to me tonight . didnt get what I was thinking I could for ME upper lift (pin press/1RM) , 55 lb DB’s felt like engine blocks ( used 70’s last week easily with plans on 75’s this week), and after that I was completely gassed , so I did the last 2 lifts at 3x8 with puss weights . fuckin’ upper back is NOT recovered from DE pulls against bands 2 days ago . wt hell .

a ways back Storm made a remark about the intensification block and it’s effects on how a guy might feel . I gotta wonder if this is what he was refering to .

anybody else feel like crap during this block ?[/quote]

I guess Im the opposite of most of yall. The Accumulation Block kicked the shit out of me. Im not used to that volume at all, certainly not all the Rep Max work either, so by the time I finished with that, I was a dead man walking. The Intensification Block is where I excelled and kicked ass…I hope I didnt fuck up somewhere and thats why Im different than everyone else[/quote]

You are good. This is the beauty of the program. It is tailored to everyone because you work many different strength qualities all the time. When the emphasis of your training is focused more towards something you suck at, you definitely feel more beat up.

You just might be a lifter more built for heavy straining than speed and explosiveness. Some guys bar speed never changes, regardless of the wieght on the bar. Shit, Blaine Summers 1000+ squat at the Arnold looked just as fast as his 900lb opener. Nuts.

Anyway, the heavy straining strength work is no big deal for you because you are strong. The conditioning/high volume/high speed stuff is hard because your speed and explosiveness may be an issue.

What I am getting at is, don’t worry about it. Just keep working your ass off.

Does this make sense?

29

after Chick’s comment , I have to wonder if it’s best to focus most on what kicks your ass the hardest .

kinda goes along with doing the lifts you suck at .

30

Storm, what are your thoughts of using straight box squats a max effort lift? Or even reverse band box squats.

31

[quote]marlboroman wrote:
after Chick’s comment , I have to wonder if it’s best to focus most on what kicks your ass the hardest .

kinda goes along with doing the lifts you suck at .[/quote]

Yes and no. If you feel like shit for too long it is going to start messing with your head. You should always have distinct breaks in training (from block to block, or cycle to cycle, or whatever). If you have a good training program, you can tweak it to tailor to what you suck at and not feel like killing yourself every time you walk in the gym. Like in the Intensification Block, you can always lower the bar weight and up the band tension if you feel like your speed and explosiveness sucks. Just like you can try for some heavier singles after a you find a 3rm if you feel like your ability to strain sucks.

32

[quote]black_angus1 wrote:
Storm, what are your thoughts of using straight box squats a max effort lift? Or even reverse band box squats.[/quote]

It’s perfectly fine. Just change it up a little bit. Changing the box height is always a good variation. Also changing the bar position, your foot position, or making the bar unstable (free hanging weights or chain) are excellent as well.

33

[quote]StormTheBeach wrote:

[quote]Chicksan wrote:

[quote]marlboroman wrote:
holy crap…second last week of Intensification phase , and did I get my ass handed to me tonight . didnt get what I was thinking I could for ME upper lift (pin press/1RM) , 55 lb DB’s felt like engine blocks ( used 70’s last week easily with plans on 75’s this week), and after that I was completely gassed , so I did the last 2 lifts at 3x8 with puss weights . fuckin’ upper back is NOT recovered from DE pulls against bands 2 days ago . wt hell .

a ways back Storm made a remark about the intensification block and it’s effects on how a guy might feel . I gotta wonder if this is what he was refering to .

anybody else feel like crap during this block ?[/quote]

I guess Im the opposite of most of yall. The Accumulation Block kicked the shit out of me. Im not used to that volume at all, certainly not all the Rep Max work either, so by the time I finished with that, I was a dead man walking. The Intensification Block is where I excelled and kicked ass…I hope I didnt fuck up somewhere and thats why Im different than everyone else[/quote]

You are good. This is the beauty of the program. It is tailored to everyone because you work many different strength qualities all the time. When the emphasis of your training is focused more towards something you suck at, you definitely feel more beat up.

You just might be a lifter more built for heavy straining than speed and explosiveness. Some guys bar speed never changes, regardless of the wieght on the bar. Shit, Blaine Summers 1000+ squat at the Arnold looked just as fast as his 900lb opener. Nuts.

Anyway, the heavy straining strength work is no big deal for you because you are strong. The conditioning/high volume/high speed stuff is hard because your speed and explosiveness may be an issue.

What I am getting at is, don’t worry about it. Just keep working your ass off.

Does this make sense?[/quote]

Yes sir, it makes perfect sense. DE has always been my favorite day, due to the simple fact that I am slow as molases in January. Ive got a comp bench of 380, but once I get passed 185, my explosiveness is non existant it seems. Ill get better though. Raw lifts never climb quite as fast as the geared lifts due, and I have to keep telling myself that so I dont get overly frustrated

34

I’ve been doing 531, and I want to get into westside. I’m finding that it can be pretty confusing and a bit overwhelming to try to gather up all of the information that I need. I’m used to a much simpler, use this percentage for these reps type of approach.

I get that on the ME day I will be going to a new 3rm-5rm in the accumulation block, and for a new 1rm in the intensification block. What seems to be vague to me is the DE days. I’ve read in the previous thread that DE squat should be a box squat, with a suit with the straps down, but the weights is confusing me. If I’m squatting raw, do I use 50% of my raw max to determine the max that I’m using for this, or do I need to take a max squatting to a box in briefs or a suit? What about bands? I read about 20 or 25% weight for the bands, but how do you actually determine that for a band? Also, with doing the wave that goes 50,55,60%, and then restarting that, when do you ever add weight to the DE day?

Not trying to sound like an idiot, but all of this is making me feel like one haha. Thanks.

35

You don’t have to use a squat suit for DE work (unless you’re competing geared in which case I’d generally stick with just briefs most days and only hop in the suit the closer you get to a meet).

Use 50% of your raw max. For bands a general rule is if you’re squatting in the 200-400 range use monsters, 400-550 range use light, and if you’re above 550 (raw) chances are you know what you need to be doing.

You add weight to your DE work when your competition weight goes up. Even if you don’t test your competition squat for 6 months, you can stay at the same weight and simply allow your bar speed to continue to increase. It’s more about teaching your body a high level of rate of force development, not necessarily about the weight on the bar.

36

Another thing I’m having some trouble figuring out is the difference in assistance work between the accumulation and intensification blocks. Is it more that you’re just going heavier in the intensification, or are they relatively the same? Is it just the main movements making the biggest difference between the two?

37

[quote]BecometheFuse wrote:
Another thing I’m having some trouble figuring out is the difference in assistance work between the accumulation and intensification blocks. Is it more that you’re just going heavier in the intensification, or are they relatively the same? Is it just the main movements making the biggest difference between the two?[/quote]

Read this:
http://articles.elitefts.com/articles/powerlifting-articles/a-practical-guide-for-implementing-block-periodization-for-powerlifting/

At the top he has a link to a pdf that exactly goes over exercises specificity and training blocks (i.e. general in accumulation - accumulating overall strength base and more specific the close you get to competition)

Cheers!

38

I would also suggest you read this: http://www.westside-barbell.com/articles/programming-organization/

As well as the first page of the first Westside thread. Oh, and go ahead and read the first thread in its entirety.

To whoever started this thread, could you edit your post to include all the information from the first page of the last thread? That will help answer a ton of questions. I think I read it at least 50 times over the course of my training to help organize stuff.

39

[quote]LiquidMercury wrote:
Well, just got done with my meet and qualified for nationals. The next 8 weeks will be prepping for it. Running accumulation for 4, intensification for 2, realization for 1, fully off the week before. I may even attempt to log my training online if anyone’s interested to see how I do things as a 181 lifter.[/quote]

in for log.

40

[quote]StormTheBeach wrote:

[quote]black_angus1 wrote:

[quote]marlboroman wrote:
so did you guys change anything to finish out the block ? such as back off with accessory/supplemental stuff ?

and speaking of that , how did you guys set up your transformation block?[/quote]

You’re supposed to deload at the end of intensification. When I went through it, I actually had to take a deload during the second week because I was home for a week from college, and then I went straight into transformation. It’s not optimal, but because of my situation, it was what I had to work with.

As for my transformation block (which I’m in right now)

Week one: Dynamic work for 55%, 10x3 on bench, 8x2 on squat, and 10x1 on deadlift. No bands or chains, and no box for squatting. Max effort work was working up to about 90% of my 1rm on a special exercise. Assistance work was about 70% of what I did in previous blocks, same volume.

Week two: Same exact protocol for dynamic work. Max effort work is singles at 75% of my 1rm, using the competition lifts. Minimal gear, except my last squat single I use full wraps (I am a raw lifter). I did five singles each for squat and deadlift, and 8 singles for bench, with wraps and a full pause on the chest for the last 3-4 singles.

Week three (meet week): Very little, if any work in the gym. I plan on going in on two separate days to do some competition lift work at about 30% of my 1rm, mainly working on commands and such, with maybe some very light assistance work. Basically, deload however you normally deload for a meet.
[/quote]

Bingo. Again, it will take some time to tweak it to get it perfect for you. The important thing is, you have the right idea. Run it and see how you feel at the meet.

The hardest part for me during the transformation block is going into the gym and not smashing weights. Try to ignore that little meathead voice in your head that wants you to lift heavy shit and stick with the program.

Good luck.[/quote]

O.K. so based on this and what Storm wrote in the first post/thread , it appears that the intensities drop quite a bit for the deload ( after intens. block ) , then it jumps back up the following week ( but not 100% ) for the first week of transformation , and then drops a bit again the in 2nd transformation week…then test or meet .

I’ve only lifted in 3 meets , but I’ve never set up a cycle like this…so excuse the redundancy . the guys that I lifted with always hit a max the week before the meet ; this method seems a bit strange to me , but I’ll set it up this way just to get a feel for it . no meet coming up , but I’ll be testing maxes after this cycle .