Westside for Athletes

Bigger Stronger Leaner Powerlifting & Strength Sports
1

A few q’s for people on westside who train for sports (yes, mostly football). I’m an average Joe using this program, and aside from boxes to squat one, I haven’t got any other material (just a good olympic bar). I’ve got a squat rack with safety spotters, no power rack though. I know there are people using the system with the same material, how do you rotate exercises?

Which brings me to my next question, on what factors do you decide to include a max effort lift into your rotation? What are your favorites? How do you rotate them (for example, partial lifts for 2 weeks, followed by full lifts for 2 weeks, repeat)?

Oh, and if you haven’t noticed, Joe Defranco has posted vids from some of his clients on youtube, just type in Joe Defranco in the search engine.

let me know what you think!

2

If you have a box, a bench, a bar and a rack, you’re fine. Just rotate in a new ME excersice every two or three weeks.

3

I generally deadlift less often that squats, and I don’t use partial-range as often for lower body. I recently used this rotation:

Deadlift
Box Squat
Front Squat
Trap-Bar Deadlift
Box Squat
Deadlift

You could just swap in rack pull for trap-bard deadlift there and accomplish pretty much the same thing. I deadlift with the least frequency and generally box squat (out of season) or full back squat (in season) the most frequently.

4

I’m a bit late, but thanks for the replies!