( i by no means wish to do this program)
Just reading through westsides book of methods and all that jazz and thought id start writing a program based on what louie has written. I dont mean to do the program i am just experimenting with ideas and thoughts and writting them down… maybe after ive done 5 / 3 / 1 for a year or two and have moved into a more powerlifting orientated gym, then maybe i might look into changing ( by then i would of hoped i would fully understand westsides methods).
Thought id get peoples opinions on it and see what they all say. This is just from what i have read in louie’s book and ive tried to use a few different methods - but for me anyway i find westside pretty difficult to grasp and firmly believe you need someone whose been through it to teach you otherwise the persons guess is as good as mine.
anyhow this is only for chest as its as far as i have gotten - it is quite lengthy and if anyone thinks it is good please by all means test it out and try it. ADD SUGGESTIONS! that is the main reason why i am posting it to get peoples feedback.
Sample bench day ( dynamic) for week 1
Warm up - Dumbbells/ stretching
Bench press â?? 9 x 3 reps (50% )
Jm press â?? 3 x 3 â?? 6 reps ( heavy as possible)
Kroc Rows â?? must get 50 reps â?? as many sets as it takes
Side lateral Raises â?? 3 x 10 â?? 20
Sample bench day ( dynamic ) for week 2
Warm up â?? dumbbells/stretching
Bench Press â?? 9 x 3 reps ( 55%)
Jm Press 3 x 3 â?? 6 (heavy as possible that day)
Kroc Rows â?? 50 reps
Scott press â?? 3 x 10 â?? 20
Sample bench day ( dynamic) for week 3:
Warm up â?? dumbbells/stretching
Bench Press 9 x 3 reps ( 60%)
Jm press 3 x 3 â?? 6 ( heavy as possible that day)
Kroc Rows â?? 50 reps
Seated side lateral Raises â?? 3 x 10 â?? 20
After this week rotate back to 50% and restart, choose another dynamic core exercise â?? such as floor presses, rack presses etc and when the supplementary exercises stop working â?? change them immediately. Also Add exercises for your weaknesses ( ie more tricep work, more lat work more deltoid work)
Sample max day bench week 1:
Warm ups /stretching/ weights
Flat bench press â?? 90% 1 rep â?? 95% 1 rep â?? 105% 1 rep
Tate Press 3 x 3 â?? 6 ( Heavy as possible for that day)
Pull ups 3 x 10 â?? 20 ( Wide grip)
Scott press â?? 3 x 10 -20
Do this for max day for a maximum of 2 weeks! Then change the core exercise to something new â?? ie, floor presses, rack presses etc. Anymore than 2 weeks at more than 90% on the same exercise will have a negative effect on the CNS. Add exercises for your weaknesses if needed. Change supplemental exercises
Every 4th or 5th week replace either a max effort day or dynamic day with repetition method.
Dumbbell flat bench press â?? 3 sets to failure ( keep a record of sets one and three)
Use normal supplementary work.
Every time you do a repetition method change the exercise â?? ie week 1: dumbbell press, illegally wide grip bench press ( however when using this do 6RM at 80%) etc. This must be done for 2 weeks
One day after benching do dumbbell work on an incline or decline bench. This day is primarily a hypotrophy day. Sets and Reps are enough up to you. ( 3 x 10 â?? 20 ) Other chest work can be added. Also this would be a good time to do some conditioning work â?? sled pulls, prowler pushing (etc) and rehab work for rotators and pecs.
Finally to conclude with bench.
Must dos:
- Must change Max effort core exercises every 2 weeks â?? otherwise negative effect on CNS will occure ( different exercises, different Bars etc)
- Must change core exercises on dynamic methods after 3 weeks
- Must change supplementary exercises when they stop working â?? to continually build progress
- Must use a repetition method. No one method will work â?? all methods must be utilized.
- Also Bands and Chains or either one must be used on both maximul effort day and dynamic day
This program goes for 6 â?? 8 weeks. ( 3 week pendulum wave ( 50 â?? 55 â?? 60%) ) ( 2 week max effort 90 â?? 95 â?? 105%) (every 4th or 5th week repetition method).
be critical!
anyone know why?