Westside Influenced Program Critique

Training Powerlifting
21

surfninja311 your thread title has the word critique in it. You invited critique when you said “If anyone has any more progam changes or suggestings Id love to hear them!” now remain calm now that critique has come your way.

The first thing that I thought was also too much volume and too much pressing versus pulling.

Its true that some of the imfamous world class powerlifters you mentioned have high volume programs. Two things though. One you are not a world class powerlifter and simply doing a world class powerlifter’s routine will not make you into one. Two, all those guys you can pretty much bet are pumping over 2Grams of exogenous testosterone and trenbolone through their veins.

It is absolutely true that when one is on the sauce or geared up or whatever you wanna call it their body is capable of anywhere from 50-100% more volume than a natural lifter. Which is not to say that much volume is even necessary. Look over at elitefts.com and read those guys training logs. Some guys who bench and squat double-triple what you can are doing less volume than you are.

You called your program Westside influenced. Look at the standard Westside Template. ME Bench Day = 3-5reps at 90%+ your 1RM in whatever lift you choose. 1 triceps exercise, 1 shoulder exercise and 1 lat/back exercise. Compare that to what you are doing.

If you wanna be a big muscled bodybuilder than be that. If you wanna be a heavy weight lifting powerlifter than be that.

Bottom Line: More power to ya in all you do. If you really want advice then genuine advice has been given to you in this thread.

22

So the thread says westside influenced, but when people say you have to much volume, it becomes kazmier influenced. And people who follow westside protocols are blindly following professionals programs.
I’m confussled.

23

This guy’s a tool, why are people still trying to help him?

OP: Do your own fuckin thing then, nobody really cares.

For what it’s worth, I think your program sucks, your lifts suck, and your attitude sucks.

Since the tenor of my post has been so unkind, I will also offer a piece of (what will surely be disregarded) advice:

If you’re competing raw get your frequency up with the competitive lifts, drop all the garbage assistance work, and work the hell out of your core.

People’s traditional understanding and implementation of ‘Westside’ training is usually not the best route for single ply/raw lifters. (Not that what you wrote looks anything like what they do there.) Scrap it and listen to the people who are stronger than you.

Or don’t, whatever…

24

Wow what a dick.

You come in here asking for advice, you’re given good advice, and then bitch about it and defend your original plan.

25

[quote]surfninja311 wrote:
Hanley wrote:
surfninja311 wrote:
For those of you who insist the volume is to high heres Kaz’s program. You can also look at the metal militias raw bench routine and countless other time tested powerlifting routines with high volume. People have to remember there is more then one way to train.

The Bulgarian’s in there prime trained for 8 hours a day.

Jeff Magruder’s bench routine along with countless others included flies and fly variations.

I do apologize for writing this because there have been quite a few helpful posts as well.

Monday

Bench (heavy) warm up, then 4 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Front Delt Raise 4 sets x 8 reps
Dumbell Seated Press 4 sets x 10 reps
Side Delt Raise 4 sets x 10 reps
Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
Tricep Push Down 4 sets x 10 reps

Tuesday

Squat (heavy) warm up, then 4 sets x 10 reps
Deadlift (light) warm up, then 3 sets x 10 reps
Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
Seated Hammer Curls 4 sets x 12 reps
Standing Curl 4 sets x 10 reps
Close Grip Chin Ups 3 sets x max on each set
Seated Row 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps

Thursday

Bench (light) warm up, then 3 sets x 10 reps
Wide Grip Bench 3 sets x 10 reps
Narrow Grip Bench 3 sets x 10 reps
Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
Front Delt Raise 4 sets x 10 reps
Tennis Backhand Cable Extensions 4 sets x 10 reps
Prone Tricep Extension 4 sets x 10 reps

Saturday

Deadlift (heavy) warm up, then 4 sets x 8 reps
Squat (light) warm up, then 4 sets x10 reps
Shrugs (heavy) 4 sets x 10-15 reps
Seated Hammer Curl 4 sets x 8 reps
Concentration Curl 4 sets x 12 reps
One Arm Row - 3 positions 3 sets x 10 reps
Wide Grip Pull (down to chest) 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Leg Curl 3 sets x 10 reps
Calf Raise 3 sets x 15-25 reps
(Ab Work When Possible)

Sorry to break it to you, but you’re not Bill Kazmier. You’re not a Bulgarian weightlifter, and you’re not one of Bill Crawford or Seb Burns crew.

You seem to have made your choice as to what you’re doing inspite of everyone’s advice. It would appear you were just looking for a rubber stamp, and having not received it you’ve decided to prove you’re “right” by citing high volume training cycles used by the worlds best.

Here’s some news, you’re not the worlds best. There’s very few of us here that are even close to that level. Instead of looking at what they’re doing now, find out how they got there. The Bulgarian’s didn’t just straight into 6x a day training. The MM guys didn’t just start doing probably 40-50 sets on the bench each week. They build up to them. And their approaches as you pointed out are tried and tested. Yours is not.

It REALLY looks like you have volume for volumes sake. If you were training everything as hard as you could there’d be no need for all that extra volume. I’m seeing great results from just using 4/5 different exercises instead of the 6-8 I had been doing, and just hitting the smaller number as hard as I possibly can each and every time. Trust me, if you’re doing this you won’t be crying out for more volume.

Alot of people who’ve given advice here are a lot stronger than you. I’d be willing to bet they weren’t just born that way. It took hard work and intelligent programming. Maybe you should listen to the suggestions.

Your not Sheiko but you follow his programming. As far as I know the numerous people on the site that follow westside protocols aren’t Louie Simmons or world ranked powerlifters.

Sorry Hanley but if you want to start preaching “don’t follow professional programs” maybe you should take your own advice, make your own program, and go preach to the rest in the westside powerlifting thread. I’m not overtraining I know this because I’m progressing. It doesn’t even seem you have the experience to know what your talking about.

Maybe you should quit posting 300 times a day increase your volume and you wouldn’t be so damn skinny?
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You’re progressing cause you’re still a novice, once you advance in skill you will reach chronic overtraining. Kaz (and all advanced/elite athletes) built up his volume tolerance progressively, over a long period of time. And that Bulgarian 8 hours a day thing you’re just plain pulling out your ass.