The Westside Method Thread II

Training Powerlifting
481

Question about bands. I’ve been looking at some on elitefts and think I have a pretty good idea of what tension I need, but am still a bit overwhelmed. I’m 5’4 and my lifts right now are somwehere around 300, 225, 430. You think there would be any reason for me to go above the average bands?

For squatting I was thinking about getting both long light and average. For bench short minis. And for the deadlift I’m having trouble deciding between short light or average, so maybe I should just get both. Anyway, I was just looking for opinions on this. Thanks for any input. Looking forward to adding some new tools to my training.

482

[quote]MightyMouse17 wrote:
Question about bands. I’ve been looking at some on elitefts and think I have a pretty good idea of what tension I need, but am still a bit overwhelmed. I’m 5’4 and my lifts right now are somwehere around 300, 225, 430. You think there would be any reason for me to go above the average bands?

For squatting I was thinking about getting both long light and average. For bench short minis. And for the deadlift I’m having trouble deciding between short light or average, so maybe I should just get both. Anyway, I was just looking for opinions on this. Thanks for any input. Looking forward to adding some new tools to my training. [/quote]

I can’t really give you advice on what to buy, but I can tell you what I use, just to give you a little feedback. I’m only two inches taller than you and I’ve never used a short band. For benching, I used Elite Mini Band doubled over the bar. For squatting, I use an Average Band wrapped around the bottom of the monolift. For deadlifts, I double an Average band over the bar and ill either stand on it or place a plate over the band. I chose these bands because they still add tension while allowing me to use enough straight weight. I hope those helps.

483

Yes, that does help. So basically I should just keep it simple and be resourceful with them. Thanks!

484

Is there any disadvantage to do the same exercise two times in one week, or should there be separate assistance/supplemental exercises for your DE and ME days?

485

Hey guys I’m sorry if it’s been answered already, but I have a couple quick questions. If any of you has time, thanks in advance!

My Westisde template goes as such:

Mon: ME Upper (ME move, triceps, lats, upper back, rear delts, curls)

Tues: ME Lower (ME move, lower back, hams, quads maybe, abs)

Thurs: DE Upper (DE Bench, triceps, lats, upper back, medial delts, curls)

Sat: DE Lower (DE Squats, DE Deads, good morning variation, quads, abs)

*I really like speed pulls, hence their placement!

My question is about OHP. I never do them with this template. I think WBB guys neglect them for one reason or another. Is this right? Should I find time to throw them in?

Also, when you go for a 1, 3, or 5RM, how ‘ugly’ do you let the rep get? Like, say you go for a 1RM on squats. Are you supposed to go so heavy that it turns into a shit show but you still get the lift, or should you shut it down before then? Sorry for newb WBB questions!

486

[quote]DSSG wrote:
Is there any disadvantage to do the same exercise two times in one week, or should there be separate assistance/supplemental exercises for your DE and ME days? [/quote]

With all the exercises there are to choose from, I wouldnt recommend it. If you absolutely have to though, Id make sure that the rep ranges are farely different. Say you really like SLDL. On ME day, id do 3 heavy sets of 5 reps. Then on DE day, I would do 2 high rep sets or SLDL for time.

I hope this helps

487

[quote]hlss09 wrote:
Hey guys I’m sorry if it’s been answered already, but I have a couple quick questions. If any of you has time, thanks in advance!

My Westisde template goes as such:

Mon: ME Upper (ME move, triceps, lats, upper back, rear delts, curls)

Tues: ME Lower (ME move, lower back, hams, quads maybe, abs)

Thurs: DE Upper (DE Bench, triceps, lats, upper back, medial delts, curls)

Sat: DE Lower (DE Squats, DE Deads, good morning variation, quads, abs)

*I really like speed pulls, hence their placement!

My question is about OHP. I never do them with this template. I think WBB guys neglect them for one reason or another. Is this right? Should I find time to throw them in?

Also, when you go for a 1, 3, or 5RM, how ‘ugly’ do you let the rep get? Like, say you go for a 1RM on squats. Are you supposed to go so heavy that it turns into a shit show but you still get the lift, or should you shut it down before then? Sorry for newb WBB questions! [/quote]

First, the OHP question. Why dont you start doing them? Not trying to be a smartass or anything, so my apologies if it comes across that way. Why not do your ME movement, then OHP, tris so on and so forth. Barbell press, db press, arnold press, heavy front raises. Good strong shoulders will only help your bench, especially a raw bench.

As far as form, I dont ever let it get to the point of being a “shit show.” I go to the point of my form breaking down and pretty much stop it there. I dont want some dumb ass injury because I wasnt smart enough to stop when I new I should.

I hope this helps

488

[quote]Chicksan wrote:

[quote]hlss09 wrote:
Hey guys I’m sorry if it’s been answered already, but I have a couple quick questions. If any of you has time, thanks in advance!

My Westisde template goes as such:

Mon: ME Upper (ME move, triceps, lats, upper back, rear delts, curls)

Tues: ME Lower (ME move, lower back, hams, quads maybe, abs)

Thurs: DE Upper (DE Bench, triceps, lats, upper back, medial delts, curls)

Sat: DE Lower (DE Squats, DE Deads, good morning variation, quads, abs)

*I really like speed pulls, hence their placement!

It absolutely helps. I didn’t take any of that as ‘mean spirited.’ I just never see the WBB guys talking about OHP’ing, but maybe I missed it! Thx man!

My question is about OHP. I never do them with this template. I think WBB guys neglect them for one reason or another. Is this right? Should I find time to throw them in?

Also, when you go for a 1, 3, or 5RM, how ‘ugly’ do you let the rep get? Like, say you go for a 1RM on squats. Are you supposed to go so heavy that it turns into a shit show but you still get the lift, or should you shut it down before then? Sorry for newb WBB questions! [/quote]

First, the OHP question. Why dont you start doing them? Not trying to be a smartass or anything, so my apologies if it comes across that way. Why not do your ME movement, then OHP, tris so on and so forth. Barbell press, db press, arnold press, heavy front raises. Good strong shoulders will only help your bench, especially a raw bench.

As far as form, I dont ever let it get to the point of being a “shit show.” I go to the point of my form breaking down and pretty much stop it there. I dont want some dumb ass injury because I wasnt smart enough to stop when I new I should.

I hope this helps[/quote]

489

[quote]Chicksan wrote:

[quote]DSSG wrote:
Is there any disadvantage to do the same exercise two times in one week, or should there be separate assistance/supplemental exercises for your DE and ME days? [/quote]

With all the exercises there are to choose from, I wouldnt recommend it. If you absolutely have to though, Id make sure that the rep ranges are farely different. Say you really like SLDL. On ME day, id do 3 heavy sets of 5 reps. Then on DE day, I would do 2 high rep sets or SLDL for time.

I hope this helps[/quote]
Yes it did, thanks.

490

[quote]hlss09 wrote:

[quote]Chicksan wrote:

[quote]hlss09 wrote:
Hey guys I’m sorry if it’s been answered already, but I have a couple quick questions. If any of you has time, thanks in advance!

My Westisde template goes as such:

Mon: ME Upper (ME move, triceps, lats, upper back, rear delts, curls)

Tues: ME Lower (ME move, lower back, hams, quads maybe, abs)

Thurs: DE Upper (DE Bench, triceps, lats, upper back, medial delts, curls)

Sat: DE Lower (DE Squats, DE Deads, good morning variation, quads, abs)

*I really like speed pulls, hence their placement!

It absolutely helps. I didn’t take any of that as ‘mean spirited.’ I just never see the WBB guys talking about OHP’ing, but maybe I missed it! Thx man!

My question is about OHP. I never do them with this template. I think WBB guys neglect them for one reason or another. Is this right? Should I find time to throw them in?

Also, when you go for a 1, 3, or 5RM, how ‘ugly’ do you let the rep get? Like, say you go for a 1RM on squats. Are you supposed to go so heavy that it turns into a shit show but you still get the lift, or should you shut it down before then? Sorry for newb WBB questions! [/quote]

First, the OHP question. Why dont you start doing them? Not trying to be a smartass or anything, so my apologies if it comes across that way. Why not do your ME movement, then OHP, tris so on and so forth. Barbell press, db press, arnold press, heavy front raises. Good strong shoulders will only help your bench, especially a raw bench.

As far as form, I dont ever let it get to the point of being a “shit show.” I go to the point of my form breaking down and pretty much stop it there. I dont want some dumb ass injury because I wasnt smart enough to stop when I new I should.

I hope this helps[/quote]
[/quote]

If you posted anything, I cant see it. Hopefully you werent telling me Im full of shit, lol

491

Haha no I said thank you!

492

Another question for you guys. I typically do the Agile 8 as a warmup on lower body days. What do you guys do on upper body days? I typically prefer simplicity. I’ve been to MWOD and don’t even know what 99% of the stuff means :slight_smile: I’m pretty dumb when it comes to anatomy…any easy upper body warmups you guys like?

493

Coming into a meet on Sunday. Can’t wait to start the cycle over again.

I started by jumping straight into a intesification phase and am hoping to get some PRs to finish it off.

Also hoping to gain a few kg and sit around 85+kg so im in the top of the 83s as im currently in the middle which isn’t much chop - not that my lifts are competitive.

Just saying I love Westside method!

494

Westside works so goof for squats (and deaths) but my bench stalls. I think i need more volume and i should try repetitions on ME-day more often.
What you think guys if i do repetitions on maxeffort days like 5x5 etc… and later on week De-day as usual ?

495

[quote]Jussi.U wrote:
Westside works so goof for squats (and deaths) but my bench stalls. I think i need more volume and i should try repetitions on ME-day more often.
What you think guys if i do repetitions on maxeffort days like 5x5 etc… and later on week De-day as usual ?[/quote]

I personally leave ME day just that, a Max Effort day. Now, you can work up to a 3-rep max or a 5-rep max, just make sure that you are lifting something heavy. As far as a rep day, I would save that for DE day. Instead of 8x2, you could use 5x5.

If I could make a suggestion though, and remember Im no record holder, but why not just raise the percentage you use for bench on DE day? Rather than using 50%, why not try 70%? That way, you arent messing with the template too much, you are handling heavier weights, but you arent lifting so heavy that you risk injury or over-training.

Just a thought, hope this helps.

496

[quote]hlss09 wrote:
Another question for you guys. I typically do the Agile 8 as a warmup on lower body days. What do you guys do on upper body days? I typically prefer simplicity. I’ve been to MWOD and don’t even know what 99% of the stuff means :slight_smile: I’m pretty dumb when it comes to anatomy…any easy upper body warmups you guys like? [/quote]

You are already way ahead of me on this stuff. I do pushdowns, arm swings, stretches, maybe some work on the sled and atleast for sets of bench with no weight on the bar, then its time to go

497

Say you do 3-4 week cycles for your supplemental/accessory exercises, how often should you do another cycle of that exercise? For an example should you cycle between two or three exercises or should it be longer between cycles, or does it not really matter for supplemental and accessory work just as long as the muscles are trained, there is progress, and variety?

498

hey all . long time . my computers down , so internet access is limited . …which actually doesnt suck . too much god-damned time wasted .

just joined a different gym . kinda old-school , but it’s got a monolift and rev. hyper…and music as loud as you want . and no complaining about deadlifting…haha .

anyway , a quick question . Im still using a WS template . after failing to hit pr on floor press the last 2 times I’ve done them , Im thinking about taking them out for a bit …maybe swap in 2 board nar grip next cycle . I guess in the long run it probably makes little difference as long as you’re givin’ it your all on every ME day .

what do you guys do when you miss PRs on a variation a couple times in a row ? dump them for a couple cycles ? or keep pluggin’ away at them ?

499

I think i might try some new De-cycle for squat.
I have only straight bar,so i cant change bars. Wjat you guys think zerker/front squats on De-exercises?

500

[quote]marlboroman wrote:
hey all . long time . my computers down , so internet access is limited . …which actually doesnt suck . too much god-damned time wasted .

just joined a different gym . kinda old-school , but it’s got a monolift and rev. hyper…and music as loud as you want . and no complaining about deadlifting…haha .

anyway , a quick question . Im still using a WS template . after failing to hit pr on floor press the last 2 times I’ve done them , Im thinking about taking them out for a bit …maybe swap in 2 board nar grip next cycle . I guess in the long run it probably makes little difference as long as you’re givin’ it your all on every ME day .
what do you guys do when you miss PRs on a variation a couple times in a row ? dump them for a couple cycles ? or keep pluggin’ away at them ?[/quote]

You could take them out, but if I could make a suggestion, why not keep them in and shoot for a different Rep max. Rather than shooting for a one rep max, why not go for a 3 or 5 rep max. That way, you can keep in an exercise im assuming you like, plus reap the benefits of an awesome exercise. I love floor presses, as a matter of fact, im going to do them tonight. Thanks Marlboro