[quote]Vladamir wrote:
I e-mailed Louie Simmons about it and he said anyone can do westside whether you never benched before or hold records. But I think anyone who is going to start out needs to study and read the articles on the web before starting it. [/quote]
Absolutely. This is why most people don’t progress or try the methods for a month then write it off as ‘only working for multiply or guys on steroids.’ Plain and simple: You can’t be a stupid meathead and do well with this system.
[quote]VTTrainer wrote:
I’ll try and add to some of those beginner comments, if I can. Some of the percentages should be different. Louie has been lowering DE %s constantly as his athletes have been getting stronger and more efficient.
With that said, I think some beginners could move up some on the percentages, like DE day. Not too high, but if it seems like my clients are not getting gassed after the DE exercise I bump up the weight 5% or so, depending. They just aren’t efficient yet and might need a little more stimulus.
I do have 1 question related to DE and ME. Could anyone touch up on some differences between the 2 with exercises execution?
I think louie said something about keeping DE box squats at or 1 in below parallel. He said to make the ME box squat from 3-4in below, though. Are there any other distinctions between the DE and ME like this one that come to mind?[/quote]
In regards to just DE and ME Squatting? Change the heights often on both but only try to use heights you suck at. Personally, I like to do all of my ME work to low box’s and constantly change the heights for DE work (pretty much every week is different).
[quote]killerDIRK wrote:
I came across an article on louie called “Westside Rules” in the Oct? 2007 issue of Flex mag and really started to put it to use starting Halloween of 2010. I ran it verbatim for 1 year and made solid gains without injury.
About 70# per lift.
I have since used it for some of my clients and they too are finding success with it…Louie had written an article about using the system for beginners to elites, stating why start off someone wrong when you can teach them proper technique and programming from the get-go. Good luck and thanks once again for this thread STB ![/quote]
Lol, actually it was the September issue. How do I know this? I have it right here in the top drawer of my desk. It was that article (actually a picture of Chuck V. doing rack pulls on page 182…the dudes back looks like that of a silverback gorilla) that made me give up on bodybuilding and focus solely on powerlifting. Ive always used the methods that Mr Simmons preaches. Never done 531, 351, or any other combo of those numbers, probably never will either. As long as you use the system properly and adjust it for your needs, I dont see why you wont benefit from it. Most of the time, when I hear people say it doesnt work for them, the cause is they have taken a piece out. “Yeah I do Westside, but i dont box sqauts and I dont do DE days because Im a raw lifter.”
A man with limited knowledge is often as dangerous as a man with no knowledge at all (Mr Simmons said something like that, but its not an exact quote)
I just completed my second Lower DE day. The first one I took long rests to pace myself and see how I feel. Today, I added 20lbs and really went for it. I followed that with 3 sets of 10 on both RDLs and single-leg squats. I had to literally crawl up the stairs to be able to take a shower. I’m still feeling wrecked. Damn you, StormtheBeach! Also, Thank you, StormtheBeach!
Is it correct to say the the transformation phase is a combination of deload and skill refinement?
Hey STB and the others,
could you comment on speed and technique ? Felt really slow today.
Also, any ideas how to set up the chains so they all hit the floor on descent ? It’s too heavy even at the bottom for DE work.
Thanks in advance.
[quote]LoveSquatting wrote:
Hey STB and the others,
could you comment on speed and technique ? Felt really slow today.
Also, any ideas how to set up the chains so they all hit the floor on descent ? It’s too heavy even at the bottom for DE work.
Thanks in advance.[/quote]
From what I have read it looks like you need a lead chain, pretty much a smaller lighter chain to hang your heavy chain in that allows all the chain weight to deload.
that article explains it pretty well. might have to cut up some of that chain you currently have.
stb: I recently read through the book of methods and had a read a bunch of louie’s articles before. I am excited to run the system and can’t wait until rugby season is over to start.
My first of probably many questions is about the periodization. How would I use it over a few months if I have no plans of competing at any time in the near future? Also, what books or aticles go into using periodization?
[quote]LoveSquatting wrote:
Hey STB and the others,
could you comment on speed and technique ? Felt really slow today.
Also, any ideas how to set up the chains so they all hit the floor on descent ? It’s too heavy even at the bottom for DE work.
Thanks in advance.[/quote]
Another thinner chain would help, but you should be able to get away with something as simple as some $5 rope at home depot, they have a weight limit chart if you’re worried about it being strong enough. You don’t need to cut the chain either. I might buy some paracord and loop it through to set it that the desired chain length and to keep it from sliding off.
[quote]CONQVER wrote:
stb: I recently read through the book of methods and had a read a bunch of louie’s articles before. I am excited to run the system and can’t wait until rugby season is over to start.
My first of probably many questions is about the periodization. How would I use it over a few months if I have no plans of competing at any time in the near future? Also, what books or aticles go into using periodization?[/quote]
5 weeks accumulation, 3 weeks intensification 1 week deload and repeat.
Yo STB i remember reading somewhere that you said you are a strength and conditioning coach at a college. JW do you have the athletes run the westside method? If so how do you tweak it?
I’m a broke college senior and I want to buy chains.
I squat mid 3’s and bench low 2’s.
I was wondering how long of a chain I need to buy (without the lead one) being I am tight on my budget and can’t just buy a very long one and go from there. I understand that you don’t really need to cut them but you just loop them around so that only portions are attached.
If i’m planning on purchasing 5/8’s how long would I need to buy based on your experience? I can’t really weigh them on the store without buying them so please mind if this seems a very lazy question.
From this article:http://www.elitefts.com/documents/top_3_squat_bench.htm,,,,,,it seems i need about at most 60lbs total.
How long would you think this would be?
Hey Simonsky96. What I did was use 2 foot long sections of chains since NONE of my movements from Squat to bench to deadlift have a “movement range” longer than 24" including my ass to grass squats. Look for a GOOD recycled metals place and see what they have lying around. The other option would be a materials supply company such as McMaster-Carr.com and order from them. Hope this helps somewhat and liftSTRONG !
3/4 " chain weighs approx 6.25 # per FOOT. So about 100# of chain would do/ 4sets of 2 feet of chain, 16feet total.
Got some ropes, gonna try em out on DE days.
STB, what’s weak if I can’t tuck elbows properly ? It’s easy on DE days, but on ME… I bench narrow.
[quote]Razamataz wrote:
I just completed my second Lower DE day. The first one I took long rests to pace myself and see how I feel. Today, I added 20lbs and really went for it. I followed that with 3 sets of 10 on both RDLs and single-leg squats. I had to literally crawl up the stairs to be able to take a shower. I’m still feeling wrecked. Damn you, StormtheBeach! Also, Thank you, StormtheBeach![/quote]
hahaha. Fantastic. Stick with it, it gets a lot easier. Then you smash weights later in training.
Thanks for posting you experience.
[quote]Fletch1986 wrote:
Is it correct to say the the transformation phase is a combination of deload and skill refinement?[/quote]
You got it. The emphasis of this block is to maximize speed, technique, and, above all, recover for the meet. The time for everyone will be different and so will the set-up. I feel best with 2 whole weeks in this block. Some people only need a couple days.
Hi, I’ve been following Westside for one and half month now afte following SS for 6 months and I have 3 questions in need of answer:
I haven’t made improvement on my bench press at all while my squat went up by 35lbs. I bench 165 at 155 bodyweight (pathetic, i know) while squatting 280 below parallel. Do you think I should continue with the upper body routine or should I subsitute upper body days with a linear progression routine.
I think my lats and triceps are comparatively weaker than my chest (dumbbell bench 50 for 12 each hand together) and shoulder (1RM of 110-115 standing OHP), do you think I should neglect chest and shoulder right now and seriously focus on lats and triceps? Note: the reason I say neglect is because OHP and dumbbell bench always exhaust me.
I bench with horribly flared elbows when benching my max. How do you think I should fix my form?
I’ve been eating plenty, gained 6 lbs after following Westside.
[quote]Macmade wrote:
Hi, I’ve been following Westside for one and half month now afte following SS for 6 months and I have 3 questions in need of answer:
I haven’t made improvement on my bench press at all while my squat went up by 35lbs. I bench 165 at 155 bodyweight (pathetic, i know) while squatting 280 below parallel. Do you think I should continue with the upper body routine or should I subsitute upper body days with a linear progression routine.
I think my lats and triceps are comparatively weaker than my chest (dumbbell bench 50 for 12 each hand together) and shoulder (1RM of 110-115 standing OHP), do you think I should neglect chest and shoulder right now and seriously focus on lats and triceps? Note: the reason I say neglect is because OHP and dumbbell bench always exhaust me.
I bench with horribly flared elbows when benching my max. How do you think I should fix my form?
I’ve been eating plenty, gained 6 lbs after following Westside.[/quote]
In my honest opinion, all three questions directly affect each other, but Ill try my best
Your back and tris are key for a big raw bench. As the numbers for these go up, so should your bench press. Are you using correct percentages for DE day? If not, maybe try lowering them a bit until you build proper speed.
Should you neglect shoulders are chest? FUCK NO. Again, these are two components you need for a big bench. You say that these movements whipe you out, no offense brother, but this is fucking powerlifting, the shit isnt easy. Maybe try taking in some more carbs before each lift, help to carry you through the entire workout.
Learn to tuck your elbows. Form and technique are key on DE day. Make sure you are doing it properly before adding any more weight. Your elbows shouldnt be slammed into the sides of your waist, but you should have some tuck.
Dont mean to sound like a dick, and if i did, my apologies. I hope I helped a bit. The best of luck to you
[quote]VTTrainer wrote:
[quote]LoveSquatting wrote:
Hey STB and the others,
could you comment on speed and technique ? Felt really slow today.
Also, any ideas how to set up the chains so they all hit the floor on descent ? It’s too heavy even at the bottom for DE work.
Thanks in advance.[/quote]
Another thinner chain would help, but you should be able to get away with something as simple as some $5 rope at home depot, they have a weight limit chart if you’re worried about it being strong enough. You don’t need to cut the chain either. I might buy some paracord and loop it through to set it that the desired chain length and to keep it from sliding off.[/quote]
Yep. A smaller ‘feeder’ chain is all you really need. You want most/if not all of the chain weight deloaded on the box. This will make it tough to get the full weight of the chain into the lift but it doesn’t reall matter. All that matters is a large contrast in weight throuhgout the movement.
Speed looks fine. You have very tight hip ext. rotators. 2 things will fix this:
driving your knees out harder, spreading the floor with your feet, and having most of your weight on the outsides/midfoot/heel of your foot. Your lower leg should have a small degree of external rotation in it. This is a huge factor in squatting the most weight possible. If you watch your knee/shin angle, they stay exactly the same and both are facing straight forward. Every good squatter ever turns the movment into a hard hip abbduction instead of just a knee flexion/extension and hip extension. You can’t have any abbduction with a straight forward shin and knee.
Does this make sense?
#2- stretch your hips more.
[quote]CONQVER wrote:
stb: I recently read through the book of methods and had a read a bunch of louie’s articles before. I am excited to run the system and can’t wait until rugby season is over to start.
My first of probably many questions is about the periodization. How would I use it over a few months if I have no plans of competing at any time in the near future? Also, what books or aticles go into using periodization?[/quote]
Block Periodization is awesome. A slightly different system than Westside but it gives you a realy good idea of how to plan out your training. ‘Periodiation’ by Bompa goes over pretty much every major periodization scheme there is. He seems to be a big linear periodization guy, which sucks, but his descriptions of other systems are clear and spot on. Other than the basics like Supertraining, Science and Practice, and the book of methods, those two are the best.
As far as planning advice, check back at the beginning of the thread, we all went over some extensive planning ideas.