Thanks for the tip. I’m hoping to compete in a couple years, but right now I’m working to drop a couple weight classes. The cardio stays for now.
Mike: I can't really think of any reason why training like a powerlifter would be a bad idea for a few months. I'm looking forward to switching over to a strongman style program for a month this winter, just to keep from getting bored.
One thing to look out for: Westside-style training expands your waistline. Like Dave Tate says, a big waist gives more stability for squatting. Hope I could help.
thanks NK…on your speed days, do you do 8-10 reps for 2 sets or do you do 8-10 sets of 2 reps - I’m assuming 2 sets of 8-10 reps but I am an idiot as it is.
Also when performing the ancillary/peripheral exercises that you throw in, what type of intensity have you been employing? Thanks
Thanks Fonk…I competed once before, I think if I keep the diet right…waist should be ok…It feels good to move the heavy weights. I will use the Westside techniques as a power phase then some bodybuilding, then strength training …then a changeup…tahts my rough draft so far. cheers, Mike
BT, my bad, it’s 8-10 sets 2 reps, with only 45-60 sec rest. Start with 50% of 1RM for speed days. For my supplemental movements, I haven’t really found the best % yet. I’ve mainly been working at 5 sets of 5 or 4 sets of 6…I’m still in the experimental/learning stage of WSB.
I recently attended the Westside lecture here in Columbus. It was great. Dave Tate does a fine job of explaining the system and answering questions. He is very approachable in comparison to many seminar speakers I have seen. The trip to the gym when the seminar is held in Columbus is very valuable. Dave makes sure you get things right.
I’ve just read through this thread and am amazed. It appears that most of you have completely missed the point of Westside Training. Its not about how you do your speed movements (There are several speed cycles WBC use, and they evolve constanly) or what you lift in your max effort work.
The point is identifying your weaknesses and working on them through the use of your special exercises. The speed / ME cycles are simply the base program. If you need to work on your bench lockout, then you work on that, etc.
And that’s the reason us poor, uneducated sloths will never catch Louie (cries gently, kning he may never squat 900…)