Westside/PLing Training Thread

Training Powerlifting
2431

[quote]obatiger11 wrote:
Could you guys enlighten me about the “Repetition Method”. I read some stuff over at Westside’s website and from DeFranco. None of the articles i read mentioned doing Repetion Method for Squat/DL. Is this only used for the upper body? What format/routine has worked best for you guys? If you could advise me or point me to some articles, it would be much appreciated. Obviously, my goal in this is to start putting on some mass.

Thanks!! [/quote]

I can tell you how I use it. I use it to continue maintaining and putting on more mass while also getting stronger. Typically I will do a ME bench day, ME Squat/dead day and then a RE or DE day each week.

On RE day i usually incorporate high rep shoulder, upper back and bicep work. I also incorporate some RE work at the end of a ME day. I will usually do two ME movements going no higher than 5 reps on those.

I like to finish the workout with some high rep work to get the blood flowing and get a pump. I feel that it helps me recover faster from the ME work. DE is included when I notice bar speed slowing.

good luck,

Meat

2432

Yo boys… just wanting to say this thread got me to go westside. first was today, killer stuff man. need you og’s to tell me if i am doing anything wrong and/or added/changed. cheers.

heres my ME Bench Day:

ME Bench
Bar x 5
95 x 5
115 X 3
135 x 3
155 x 2
165 x 2
175 Miss
170 x 1
175 x 1 PR!!

Weighted Dips
BW + 25 x 10
BW + 25 x 8
BW + 20 x 8
BW + 10 x 8
BW + 10 x 8

Chest Supported Row
90 x 8
140 x 8
140 x 8
140 x 8
130 x 8
125 x 8

Standing Military Press
65 x 11
65 x 10
65 x 8
65 x 8
65 x 9

Close-grip Bench
95 x 10
95 x 9
95 x 8
95 x 9
95 x 8

Abs
Haning Pike 4x6
Kneeling Weighted Crunch (120 lbs) 4x6

2433

og?? are you calling us Old Guys :slight_smile:

Um looks OK nice work coming back on the miss make sure you noter where and why you missed the weakness.

Other than that man thats a shit ton of volume and Im known as the volume king round here. I would do one more ME type move HEAVY in the 5 and under range like lock outs etc. then move to the RE assistance a few moves and Id limit them to 3-4 sets man you are going RE CRAZY.

Good work

HIJACK yalls in trouble gots me a new browser and seems I stepped into the 90’s it has instant spell and grammar check So no more of me posting in odd languages LOL

Phill

[quote]GNorm wrote:
Yo boys… just wanting to say this thread got me to go westside. first was today, killer stuff man. need you og’s to tell me if i am doing anything wrong and/or added/changed. cheers.

heres my ME Bench Day:

ME Bench
Bar x 5
95 x 5
115 X 3
135 x 3
155 x 2
165 x 2
175 Miss
170 x 1
175 x 1 PR!!

Weighted Dips
BW + 25 x 10
BW + 25 x 8
BW + 20 x 8
BW + 10 x 8
BW + 10 x 8

Chest Supported Row
90 x 8
140 x 8
140 x 8
140 x 8
130 x 8
125 x 8

Standing Military Press
65 x 11
65 x 10
65 x 8
65 x 8
65 x 9

Close-grip Bench
95 x 10
95 x 9
95 x 8
95 x 9
95 x 8

Abs
Haning Pike 4x6
Kneeling Weighted Crunch (120 lbs) 4x6[/quote]

2434

Na man OG = Original Guys! :wink:

Thanks for the advice… get it right next time.

noted the miss btw: spotter thought i couldn’t do it and grabbed the bar. bastard!

cheers

[quote]Phill wrote:
og?? are you calling us Old Guys :slight_smile:

Um looks OK nice work coming back on the miss make sure you noter where and why you missed the weakness.

Other than that man thats a shit ton of volume and Im known as the volume king round here. I would do one more ME type move HEAVY in the 5 and under range like lock outs etc. then move to the RE assistance a few moves and Id limit them to 3-4 sets man you are going RE CRAZY.

Good work

HIJACK yalls in trouble gots me a new browser and seems I stepped into the 90’s it has instant spell and grammar check So no more of me posting in odd languages LOL

Phill

[/quote]

2435

HE’S BAAAAACK :slight_smile:

ME Upper Feb 19th 07

Not much sleep 4 hours but was itching to work out and felt ok considering.

  1. 2.5 inch Axle Clean
    Bar x lot
    95 x 5
    135 x 3
    155 x 3
    185 x 1
    205 x 1 (10 lb PR)
    210 x 1 (15 lb PR)
    These went ok the grip the limiter is getting better and it?s a mother getting the wrist to twist with the axle but went Good stopped at the 15 lb PR happy and only very little discomfort on the arm felt good all in all need to get better at ducking under the weight

2A) DB Clean and press (Clean each rep for each arm)
35 x 5
60 x 3
80 x 3
100 x 3 (left arm was strict press right rehabbing shoulder needed to be a bit of a push press)
120 x Miss cleaned it fine couldn?t stabilize it and get comfortable for the press
**** these last two were clean it once the press
110 x 3 / 2.5 three for left didn?t lock out #3 with right
90 x 6
Seems the right is mainly a stabilization prob in the shoulder I can get more reps with it at a light load but com,e heavy its sloppy feeling have to be VERY tight and strict but its coming along

2B) Parallel grip Chins
Bw x 10 (2 sets), 8, 6 x 3 sets
Elbow no pain at all have to really not jerk and do a nice PULL

3A) OH skull Crushers
60 x 15
80 x 15
110 x 10

3B)1 arm Seated Rows
70 x 10
90 x 10
120 x 5

4)Bench Press
135 x 8 (3 sets)
These were token Im just trying to be able to bench again I figure start very light and slow and progress slowly. Had to do these VERY slow and tight like a 3/3 tempo, stopped with about 40 in the hole but just wanting to get the feel there was sure discomfort slight but if I had PRESSED it would have been NOT good

3C)Cable Abs (heavy)
3 sets of HEAVY 5 120lbs

Good w/o nice to be back and arm/shoulder in general felt good have some odd lower back ache??

Phill

2436

ME Bench

135x8
225x5
275x2
315x2 (PR)
345x1 (Gym PR)
365x Assisted a bit at the bottom.
315x2(+1)
275x6(+1)

Incline
135x8
225x5
275xmiss
225x4

Flies
3 sets

Damn. Serious benching tonight. Way more volume than I’m used to. The 365 needed a little touch at the bottom.

2437

Good to have you here…glad we could help.

-MAtt

[quote]Dre Cappa wrote:
I’ve been lurking for a while now. I got into WS4SB last summer, so if you guys don’t mind, I’ll jump in and start posting my numbers. Don’t feel bad tmoney, there will be another weak person on here lol. Good luck training guys, and thanks to guys like Matt and Phill who have given me advice. Phill wrote:
tmoney1 wrote:
Comments: I’m pretty weak. Sometimes I feel bad posting my numbers, because they are subpar from a lot of the other guys, but I gotta keep working hard, and hopefully, I’ll get to the level most of the guys here are at.

Bro dont sweat that shit if anything just posting it will give you the kick in the ass to keep pushing the envelope and igf anyone does anything but commend you for busting your ass and doing better than you did prior aside from some good humored ribbing well fuck em’

Keep rolling bro we all have a LONG way to go relative to where we want to be

Phill

[/quote]

2438

ys, I am a future football coach and I am also lifting myself. I am trying to come up with a good program that incorportates the Westside template with a three day split. I understand that as football players they need to build, speed, muscle, and strength.
I think that this is a three day split which will do this. The split follows a two week cycle which incoporates the ME, DE, and RE lifting patterns.

Week 1:

Day 1: Maximum Effort (strength) Squat/DL Work up to 3-rep max
Accessory: ham strings
Abs, Lower Back, Grip, Neck (1 excercise per body part)

Day 2: Repitition Effort (hypertrophy) bench, work up to max reps in 135lb, 185lb, or 225lb.
Accessory: Triceps
lats, upper back, delts, biceps (2 excercises per body part)

Day 3: Dynamic Effort (speed) squat/DL, work up to 8x3 of 60% 1 rep max
Accessory: hamstrings
abs, lower back, grip, neck (1 excercise per body part)

Week 2:
Day 1 ME Bench work up to 3-rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)

Day 2: RE effort squat/DL work up to max reps with 135lbs, 185lbs, 225lbs
Accessory: hamstrings
abs, lower back, grip, neck (2 excercises per body part)

Day 3: DE bench work up to 8x3 60% of 1 rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)

Obviously this would be coupled with a solid speed and conditioning program. I just want some feedback from other coaches, athletes, and westside disciples!

Coach L

2439

Meat,

Thanks for the response. I went back and re-read some of the articles I looked through before just to try to analyze for more detail. I will keep the ME Squat/DL (Mondays) and ME Bench (Wednesday) and do RE Squat/DL on Friday and RE Bench on Sunday. Here is what I outlined (please critique/bash/flame/offer advice). I plan to rotate RE and DE every two weeks. I will also rotate the exercises with the RE and DE every two weeks.

RE Squat/DL

  1. Leg Press 3-4 sets x Max reps (not sure what wt I will use haven’t used leg press in over a year).

  2. Rev. Hyper 3-4 sets x 10-12reps

  3. Good Mornings w/30% of 3RM 3-4 sets x 10-12 reps

  4. HS Curls 3-4 x 10-12 reps

  5. Abs 3-4 x 10-12 reps

RE Bench

  1. DB Bench 3 x Max reps

  2. Close-Grip Bench 4x10

  3. Rolling/Roll back DB Tri Ext. 4x10

  4. Lat. Pulldown (supine grip) 4x10

  5. Seated row “v” grip 4x10

  6. Lateral raises 4x10

  7. EZ bar curls 4x10

Man that looks like a shitload of volume!! Is it too much?

Thanks!!

2440

2–19-07 Upper Body Heavy

I’ve decided to take a break from Ws4Sb and do a bastardized version of it (no pun intended). I’ve lost some size and I want to gain some of it back. I am doing a heavy upper body day, an RE type lower body day and an RE type upper body. Hopefully the increased volume will ramp my appetite back up as it has been lacking. After a month or so I’m going to go back to ME and RE days, while mixing in DE, which I’ve never really done before.

Im doing like an 8 x 3 rep scheme, with the 8 sets divided between 2 different push and pull exercises. I got the idea from Waterbury’s Muscle Revolution.

Incline Barbell Bench
185x3 for 3 sets
195 x 3 (went up pretty easy)

My gym’s incline bench is weird, the seat is like 1 foot off the ground so you really can’t get any leg drive. It’s like sitting on an aerobic step. The bar was moving at a decent speed though.

Flat DB Bench (palms in) 95dbs x 3 reps x 3 sets
95# for 7 reps

Someone was using the 100s so I decided to try to be as explosive as possible. The DBs at my gym only go up to 100, then they have 135s (not ready for those yet).

Barbell Rows 205 x 3 x 4 sets
Decent form with these, tried to stay tight and use as little momentum as possible. Last set was a struggle though.

Chest Supported rows on a Flite brand machine
180 x 3 x 4 sets

Arm superset
Straight Bar Curls 95 x 6 x 6 sets
Ez Bar Skullcrushers 90 x 6 x 6 sets
The curls were a bitch to get through, but probably could have gone heavier on the skullcrushers. I lift stuff at work all day and my elbow has been bothering me so I decided to take it easy.

Straight bar Reverse curl
Bar only x 20 reps for 2 sets

The gym was closing so I threw in the reverse curls to give my forearms a little work. They are too damn skinny. Pretty good workout for me, I kept my rest times between sets to a minimum, between 90 seconds to 120. I have a band/tube type thing at home that I used for baseball before to work my rotator cuffs. I usually do some prehab rotations and stuff on my days off.

2441

[quote]comixdaveo wrote:
ys, I am a future football coach and I am also lifting myself. I am trying to come up with a good program that incorportates the Westside template with a three day split. I understand that as football players they need to build, speed, muscle, and strength.
I think that this is a three day split which will do this. The split follows a two week cycle which incoporates the ME, DE, and RE lifting patterns.

Week 1:

Day 1: Maximum Effort (strength) Squat/DL Work up to 3-rep max
Accessory: ham strings
Abs, Lower Back, Grip, Neck (1 excercise per body part)

Day 2: Repitition Effort (hypertrophy) bench, work up to max reps in 135lb, 185lb, or 225lb.
Accessory: Triceps
lats, upper back, delts, biceps (2 excercises per body part)

Day 3: Dynamic Effort (speed) squat/DL, work up to 8x3 of 60% 1 rep max
Accessory: hamstrings
abs, lower back, grip, neck (1 excercise per body part)

Week 2:
Day 1 ME Bench work up to 3-rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)

Day 2: RE effort squat/DL work up to max reps with 135lbs, 185lbs, 225lbs
Accessory: hamstrings
abs, lower back, grip, neck (2 excercises per body part)

Day 3: DE bench work up to 8x3 60% of 1 rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)

Obviously this would be coupled with a solid speed and conditioning program. I just want some feedback from other coaches, athletes, and westside disciples!

Coach L[/quote]

I’m sure you’ve probably read defranco’s stuff before, his westside for skinny bastards is made for his high school athletes…otherwise looks solid

2442

2/19/07 ME UB - Very High Vol.

A. Bench Press
155 x 6, 185 x 3, 225 x 2

added 2 board

245 x 1, 265 x 1, 285 x 1 (flew up), 305 x 1, 315 x 1 (PR!), 320 x The Guy Put his fingers on it, 320 x MISS

285 x 1 (cake), 285 x 2

Full ROM Bench: 285 x 1 (tough!), 225 x 4 (paused)

B1) Cable Row: 180 x 10, 10, 200 x 10, 220 x 6
B2) CG Incline: 185 x 6, 205 x 5, 5, 4

C1) Hammer Curl: 45 x 8, 55 x 5, 45 x 5
C2) two sets shoulder raise and a set of face pull

Curled 135 lbs for 3 at the end for fun

NOTES: Nice PR, previous best was 305.
Happy with that.

Stay strong ya’ll

boom

2443

[quote]gags wrote:
comixdaveo wrote:
ys, I am a future football coach and I am also lifting myself. I am trying to come up with a good program that incorportates the Westside template with a three day split. I understand that as football players they need to build, speed, muscle, and strength.
I think that this is a three day split which will do this. The split follows a two week cycle which incoporates the ME, DE, and RE lifting patterns.

Week 1:

Day 1: Maximum Effort (strength) Squat/DL Work up to 3-rep max
Accessory: ham strings
Abs, Lower Back, Grip, Neck (1 excercise per body part)

Day 2: Repitition Effort (hypertrophy) bench, work up to max reps in 135lb, 185lb, or 225lb.
Accessory: Triceps
lats, upper back, delts, biceps (2 excercises per body part)

Day 3: Dynamic Effort (speed) squat/DL, work up to 8x3 of 60% 1 rep max
Accessory: hamstrings
abs, lower back, grip, neck (1 excercise per body part)

Week 2:
Day 1 ME Bench work up to 3-rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)

Day 2: RE effort squat/DL work up to max reps with 135lbs, 185lbs, 225lbs
Accessory: hamstrings
abs, lower back, grip, neck (2 excercises per body part)

Day 3: DE bench work up to 8x3 60% of 1 rep max
Accessory: triceps
lats, upper back, delts, biceps (1 excercise per body part)

Obviously this would be coupled with a solid speed and conditioning program. I just want some feedback from other coaches, athletes, and westside disciples!

Coach L

I’m sure you’ve probably read defranco’s stuff before, his westside for skinny bastards is made for his high school athletes…otherwise looks solid
[/quote]

I second the taking a look at DeFrancos stuff. Just one lower ME day and the other lower body work is received in the skills sport specific stuff sprints drill etc. Off season maybe for a stint really trying to pack on mass with less running drills I can =see the lower DE day etc But??

Phill

2444

[quote]obatiger11 wrote:
Meat,

Thanks for the response. I went back and re-read some of the articles I looked through before just to try to analyze for more detail. I will keep the ME Squat/DL (Mondays) and ME Bench (Wednesday) and do RE Squat/DL on Friday and RE Bench on Sunday. Here is what I outlined (please critique/bash/flame/offer advice). I plan to rotate RE and DE every two weeks. I will also rotate the exercises with the RE and DE every two weeks.

RE Squat/DL

  1. Leg Press 3-4 sets x Max reps (not sure what wt I will use haven’t used leg press in over a year).

  2. Rev. Hyper 3-4 sets x 10-12reps

  3. Good Mornings w/30% of 3RM 3-4 sets x 10-12 reps

  4. HS Curls 3-4 x 10-12 reps

  5. Abs 3-4 x 10-12 reps

RE Bench

  1. DB Bench 3 x Max reps

  2. Close-Grip Bench 4x10

  3. Rolling/Roll back DB Tri Ext. 4x10

  4. Lat. Pulldown (supine grip) 4x10

  5. Seated row “v” grip 4x10

  6. Lateral raises 4x10

  7. EZ bar curls 4x10

Man that looks like a shitload of volume!! Is it too much?

Thanks!![/quote]

this is just my opinion but I would take the RE lower out of the rotation. I have been training for a very very long time and consider myself advanced. I couldn’t handle that much volume or frequency in my routine. I would incorporate some RE work at the end of your ME lower day or substitute in a RE day for ME every once in awhile. If you are really going balls to the wall on your ME days you shouldn’t be able to handle much else the rest of the week.

Also, I think you are right about the volume. It’s high. I treat a RE day almost like a GPP day. I’m looking to get the blood flowing and get a good pump. The weight is marginal and the reps are really high. One of my favorite things to do is set up a circuit of three or four exercises and do them with light weight for reps in the 20 to 30 reps. I may do two rounds of this and call it a day. The most important workouts are your ME days and DE (if you are having bar speed issues). I feel engerized when I leave a RE workout, not beat down like a ME day. Another alternative is to do some RE work after hitting your two ME movements. just keep the weight light and the reps high.

hope this helps,
meat

2445

[quote]Phill wrote:
HE’S BAAAAACK :slight_smile:

ME Upper Feb 19th 07

Not much sleep 4 hours but was itching to work out and felt ok considering.

  1. 2.5 inch Axle Clean
    Bar x lot
    95 x 5
    135 x 3
    155 x 3
    185 x 1
    205 x 1 (10 lb PR)
    210 x 1 (15 lb PR)
    These went ok the grip the limiter is getting better and it?s a mother getting the wrist to twist with the axle but went Good stopped at the 15 lb PR happy and only very little discomfort on the arm felt good all in all need to get better at ducking under the weight

2A) DB Clean and press (Clean each rep for each arm)
35 x 5
60 x 3
80 x 3
100 x 3 (left arm was strict press right rehabbing shoulder needed to be a bit of a push press)
120 x Miss cleaned it fine couldn?t stabilize it and get comfortable for the press
**** these last two were clean it once the press
110 x 3 / 2.5 three for left didn?t lock out #3 with right
90 x 6
Seems the right is mainly a stabilization prob in the shoulder I can get more reps with it at a light load but com,e heavy its sloppy feeling have to be VERY tight and strict but its coming along

2B) Parallel grip Chins
Bw x 10 (2 sets), 8, 6 x 3 sets
Elbow no pain at all have to really not jerk and do a nice PULL

3A) OH skull Crushers
60 x 15
80 x 15
110 x 10

3B)1 arm Seated Rows
70 x 10
90 x 10
120 x 5

4)Bench Press
135 x 8 (3 sets)
These were token Im just trying to be able to bench again I figure start very light and slow and progress slowly. Had to do these VERY slow and tight like a 3/3 tempo, stopped with about 40 in the hole but just wanting to get the feel there was sure discomfort slight but if I had PRESSED it would have been NOT good

3C)Cable Abs (heavy)
3 sets of HEAVY 5 120lbs

Good w/o nice to be back and arm/shoulder in general felt good have some odd lower back ache??

Phill[/quote]

The Volumeator is back!!

great job on the dumbell clean and presses.

how are the knees feeling after skiing?

meat

2446

ME squat/dead
As I stated before, with the bench comp coming up I’ve put the dead and squat kind of on the back burner for now. I’m not going to go for any 1RM for awhile. Instead I’m going to up the reps slightly and work on my form.

I can’t multi task…

sumo deads
135x10
225x6
315x4
405x4
495x3
585x3
675x1 I wanted to go higher but I held back…

squats A2G
225x6
315x6
405x6
495x6

hack squat - no sissy hack squat torture today. instead i crossed my arms on my chest and paused the weight at the bottom for a count of 3.

2plates x 10
4plates x 10
6plates x 10
8plates x 10
10 plates x 10

It felt good to not feel all beat up after a ME workout.

“light weight, baby, nothin but a peanut”

meat

2447

Thanks again Meat,

Yea, as I said I wasn’t sure I was going about it the right way and I want to get this setup right before I incorporate it into my workouts. Before getting into powerlifting, I was definitely someone who overtrained. Your typical “more is better” approach and it’s still a tough habit to break. With the weights being real light but going into 20-30 reps, is that enough to induce hypertrophy?

Upon your suggestion, I will drop the RE day for Squat/DL. I just assumed that if your were going to do RE for Bench you should do it for Squat/DL too.

How does this look:

RE Bench

Week 1

  1. DB Bench 3 x Max reps
  2. DB Tri Ext. 3-4x10-15 (Lt. Wt.)
  3. DB Rows 3-4x10-15 (Lt. Wt.)

Week 2

  1. DB Incline 3 x max reps
  2. Lateral raises 3-4x10-15 (Lt. Wt.)
  3. Biceps exercise 3-4x10-15 (Lt. Wt.)

Week 3 & 4 back to DE work

2448

Monday 2/19/07
ME Upper

Raw 3 board work with monstermini band attached
185x5, 225x3, 315x3, 365x3, 405x3, 435x1

Did a little shirt work

Kettlebell band presses with 90 lb kettlebells 3x8

Pullups various grips 6x5

Tricep death with 225

If you dont know, here is what tricep death is…

It is all non stop, your training partners must shuffle through the boards quickly so you dont have to pause at the top to start the next board

  1. pick a weight you could easily do for a lot of reps to the chest
  2. 5 full range reps
  3. 1 boardx5
  4. 2 board x5
  5. 3 board x5
  6. 4 board x5
  7. 5 board x5
  8. 5 full range reps

if you miss, you immediately rack the weight and get 15 seconds to rest until you continue where you left off. It is great at the end of a workout, especially when you are a pussy like me when it comes to benching with your shirt and you want to punish yourself for being a little Nancy.

2449

Jack,
I just found out yesterday morning that my meet is being moved to april 28th instead of april 14th…so this is a good thing training wise…
I think what I want to do with the 2 extra weeks is plan in a week of complete rest, and add in another taper week after my CM cycle…what are your suggestions on what I do with my 3 week taper?

2450

[quote]obatiger11 wrote:
Thanks again Meat,

Yea, as I said I wasn’t sure I was going about it the right way and I want to get this setup right before I incorporate it into my workouts. Before getting into powerlifting, I was definitely someone who overtrained. Your typical “more is better” approach and it’s still a tough habit to break. With the weights being real light but going into 20-30 reps, is that enough to induce hypertrophy?

Upon your suggestion, I will drop the RE day for Squat/DL. I just assumed that if your were going to do RE for Bench you should do it for Squat/DL too.

How does this look:

RE Bench

Week 1

  1. DB Bench 3 x Max reps
  2. DB Tri Ext. 3-4x10-15 (Lt. Wt.)
  3. DB Rows 3-4x10-15 (Lt. Wt.)

Week 2

  1. DB Incline 3 x max reps
  2. Lateral raises 3-4x10-15 (Lt. Wt.)
  3. Biceps exercise 3-4x10-15 (Lt. Wt.)

Week 3 & 4 back to DE work[/quote]

What i would do is save your RE day for the muscle groups that you normally wouldn’t hit very much on a ME day- shoulders, upper back, and biceps. I incorporate some RE at the end of my ME days to stimulate growth.
here’s an example of what I mean

ME bench day
bench
keep the reps below 5 and the sets to about 3 or 4

Another ME movenet below 5 reps and set to about 3 or 4

then some accessory work/RE for high reps- example-
flyes
pulldowns
rows
tricep extensions

I usually do these as drop sets or as a circuit

on a RE day I would pick three or four shoulder or upper back exercises and do them as a circuit or drop set them. i would then end with a couple sets of bicep work.

this is just what I do, you have to experiment to see what works for you, but I do believe you have had too much volume in the past to build strength and size for the long run.