Westside/PLing Training Thread

Training Powerlifting
731

Hey to everyone,

I must say, this is an impressive thread. Looks to be a great deal of info here regarding Westside.

I was hoping for any advice about a new program.

I feel, 1 1/2-2 years of heavy/light compound movements, I have a solid strength and size base. I am playing football, and am interested in a program other than the one my coach made. (extremely high volume, bodypart split, no variation and etc)

Im really big on the russian conjugate periodization stuff, and believe in ME/RE/DE.

I work with a 3 day split, which ideally, a full body approach would be best.

I love to lift heavy, and often, rarley going above 8 reps.

I would like to design a program which incorporates powerlifts and olympic lifts, to develop and balanced and powerful physique.

What I’m asking is, how would you guys split the exercises of both powerlifts and olympic lifts, into a 3 day split? Along with regulating volume and intensity. In between these core lifts, which looks like 6, I would also like to add supplementary lifts.

The lifts I want to incorporate:
Bench
Squat
Deadlift
Clean
Push Press
Snatch

Any help would be appreciated.

Thanks

732

I’d say that incorporating all of those exercises could be tough. What are your lifts like now? And what needs the most work? The more advanced a person is, the more specialization is necessary. And training to build each of the different lifts requires a good deal of effort. Training to build a parallel powerlifting style squat is going to be different than training to improve your snatch, and is different than trying to get a bigger deadlift, etc.

I think you might be more well served trying to focus on the bench, squat and deadlift/clean. You should have a few core lifts as the “meat and potatoes” of your routine and other lifts that serve to build these main lifts.

I think Westside for Skinny Bastards is the program that will come to most people’s minds. They aren’t full body workouts, but they’re made up of 2 upper and 1 lower body day. But remember, no routine is going to work unless you bust your ass.

-MAtt

733

[quote]Xfactor88 wrote:
Hey to everyone,

I must say, this is an impressive thread. Looks to be a great deal of info here regarding Westside.

I was hoping for any advice about a new program.

I feel, 1 1/2-2 years of heavy/light compound movements, I have a solid strength and size base. I am playing football, and am interested in a program other than the one my coach made. (extremely high volume, bodypart split, no variation and etc)

Im really big on the russian conjugate periodization stuff, and believe in ME/RE/DE.

I work with a 3 day split, which ideally, a full body approach would be best.

I love to lift heavy, and often, rarley going above 8 reps.

I would like to design a program which incorporates powerlifts and olympic lifts, to develop and balanced and powerful physique.

What I’m asking is, how would you guys split the exercises of both powerlifts and olympic lifts, into a 3 day split? Along with regulating volume and intensity. In between these core lifts, which looks like 6, I would also like to add supplementary lifts.

The lifts I want to incorporate:
Bench
Squat
Deadlift
Clean
Push Press
Snatch

Any help would be appreciated.

Thanks[/quote]

You may want to check out some of Chad Waterbury’s stuff. He’s big on high volume.

734

8/6/06- Sun- DE BP- Medium Volume

A)DE Bench Press (wide grip w/ doub minis)
(bar, 95, 115)
135+doub minis(1 sec pause)x3 x3
125+doub minis(2 sec pause)x3 x3 x3 x3 x3 x3

B)Illegal Wide Bench Presses
145x6 185x6 205x8 215x7 (missed 8th) 225x7

C)Neutral Grip Flat Bench DB Press
90x5 x5 85x5

D1)Wide Neutral Grip Cable Row
180x12 195x8 185x8 180x8

D2)EZ Bar Curl
100x6 x6 x6

Decided to lower the weight a little and go for a longer pause on the chest with the DE benching.

I decided to work up to the illegal wides from a low weight because I wasn’t sure what I could handle. I was surprised that I got 225x7. That’s basically what I can do on a regular bench press. These also sucked on the wrists because of the weird angle of my hand and forearm, so I used wraps. Had to roll the 215 down my chest after I lost the groove and failed on my second set. That was pleasurable.

I’m thinking of testing my deadlift after my deload week. I’ve got some ammonia caps coming in the mail. Those should be fun to play with. I’m slowly approaching my goals of 300 bench, 400 squat (box squat I’ll settle for), and 475 dead by Sept 1st.

-MAtt

735


Yup down right sore as hell!!!

I could feel it in the squats this morn and then REALLY felt it in the Leg press thats why I called the last set short but now 4 hours post w/o I allready have MAJOR sorness in the hip flexors. Just never thought that from the damn leg press and going fairly heavy and DEEP.

Oh well live and learn and possibly I need to back off the loads on it a bit and work my way up as to not effect the squatting etc so damn much.

Pic shows where the pain is of course

anyone else had such a reaction. Im just amazed its been so long since a single movement has caused this amount of muscle soreness etc. lenght of time etc. seems I found a weak point but damn,

Phill

736

Aug 8th

Morning conditioning.
SOS

Bench Press DBL blues
Bar x 20
95 x 12
135 x 10
DBL blues x 8
DBL blues + 95 x 5
DBL blues + 135 x 3
DBL blues + 185 x 3
DBL Blues + 225 x 1 PR
DBL Blues + 205 x 3

  1. incline press Close grip
    135 x 10
    185 x 5
    235 x 9 PR

  2. decline DB bench + red band
    60 x 15
    75 x 8, 6

  3. DB BO Row
    30 x 20
    40 x 15
    60 x 12
    90 x 5,5,6,5

5A) Wood Chopper
150 x 10, 10, 10, 10
5A) side bends
stack 6,6,
120 x 15

5B)Rope Pdown
170 x 12
190 x 7
Stack x 5,6,6
120 x ton

Some high rep push downs and cable curls

All right yesterday was Not good today was pretty darn solid think the switch to a more DE/ME day last week helped today was ZERO pain and great progress. Got 225 for 1 near 2 with the DBL blue bands that after three @ 185 which was the prvious PR which was tough last time then hit a solid though VERY hard 205 x 3 NICE.

Then bumped the incline up 10 lbs and matched the 9 reps of last week SMOKED the band Decline DB with 8 and 6 where as last week was 5 and 4

Above all Nothing HURT!!! Not the elbow the shoulder etc was even able to do curls which havent been able to do in any form for months. Kept em very light but still.

737

ME lower

free squats with chains (90lbs)

315x3
335x2

Rack pulls (pin 1)

405x5

GHRs
bw x10
25x10x2

Bear

738

ME squat

SSB parallel box squat, w/single ply suit bottoms
-155x3
-245x3
-295x2
-335x1
-385x1
-435x1, w/wraps, 10lb PR
-455x1, w/wraps, 30lb PR
-475xmiss

stiff leg deads
-135x5
-225x5
-275x5
-315x5

reverse hypers
-2 plates x 10
-3 plates x 10,10,10

green band ab pulldowns- 3x10

BW-190.8

739

8/7/06- Monday- ME LB- Very High Volume

A)Parallel SSB Box Squats (medium stance)
155x5
190x3
225x2
255x1
290x1
305x3 (+90%)
290x3
290x3

B)Olympic Back Squat
225x5 x5 x4 x5

C)Glute Ham Raise
BWx15 (incline)x6 x7 x15

D)Reverse Hypers (moderate tempo)
50x12 70x12 x12 x12

E)Back Extension on GHR
BWx12 +25x12 x12

Just typing this out, I realized that I had forgotten about my highest weight for SSB box squats last week. I thought I had hit 315 for a single, but looking back I hit it for a triple. This kinda fucks up my plan of hitting 7-10 lifts above 90% this week because 290lb is barely 90% of my max.

I’m thinking of keeping the DE lifts from my LB day and putting kettlebell complexes or some other form of anaerobic cardio in instead of accessory work. I figure that the DE work won’t tax my system too much.

I might drop the GHRs and reverse hypers and instead op for good mornings, pull throughs and/or RDLs. I feel like if I’m only training heavy on lower body once a week, I should concentrate on the latter.

Day after and my legs don’t even feel a hint of soreness and nor does my lower back. Interesting.

-MAtt

740

Hey guys, thanks for the suggestions.

Just a little background info.

16 1/2 years old
Bench: 210
Squat 235 parallel
Deadlift: 350 3x
Clean: 210

165 pounds

After about 2 years of working off the basic compound movements, I wanna take another step. Thats not saying I wanna drop those lifts, but rather, work off a less than basic scheme.

Theres been some talk about powerbuilding methods, olympic+powerlifing methods on this site, and I thought it would be something interesting to try.

Ive tried Waterbury’s programs, and would like to venture out and design my own program.

Knowing my own body, I feel like a full body approach would be best. I really like westsides approach, but I was wondering if it could be adapted to full body split.

My main goal is max strength, size, and maybe some explosion.

I was wondering if I could post a sample split and get some feedback and critique.

Thanks

741

Xfacter88,

Yes the westside approach can be altered for a full body approach. Joe Kenn uses what is called the tier system where he also incorporates the olympic lifts. Each day changes to where the max effort lift for that day will take priority. Looks something like this.

Monday
Tier 1- max effort squat
Tier 2- dynamic effort bench press
Tier 3- olympic lift (i would use dumbbell or kettle bell snatches here for sets of 5-10)
following this would be assistance work for posterior chain and abs.

Wendesday
Tier 1- max effort bench
Tier 2- olympic lift- 70-80%, 12-15 singles
Tier 3- lower body assisance(lunges, step ups, stiff legs, RDL’s, front squats)- 3x5
following this would be assistance work for posterior chain and abs.

Friday
Tier 1- max effort olympic lift
Tier 2- dynamic effort box squats
Tier 3- upper assistance- 3x5, basically any pressing movement here
following this would be assistance work for posterior chain and abs.

So as you can see in this template the max effort work takes priority follow by dynamic work, then assistance work. In some cases depending on the athlete or time of year, Kenn will prioritize dynamic effort work first, then max effort, then assistance.

742

Hey man, thanks for the example. Ive always heard good things about the Tier System, but strayed away cuz it seemed kinda complicated to me. With the rotation and all. I may try something like that, but with my own exercises.

[quote]binford wrote:
Xfacter88,

Yes the westside approach can be altered for a full body approach. Joe Kenn uses what is called the tier system where he also incorporates the olympic lifts. Each day changes to where the max effort lift for that day will take priority. Looks something like this.

Monday
Tier 1- max effort squat
Tier 2- dynamic effort bench press
Tier 3- olympic lift (i would use dumbbell or kettle bell snatches here for sets of 5-10)
following this would be assistance work for posterior chain and abs.

Wendesday
Tier 1- max effort bench
Tier 2- olympic lift- 70-80%, 12-15 singles
Tier 3- lower body assisance(lunges, step ups, stiff legs, RDL’s, front squats)- 3x5
following this would be assistance work for posterior chain and abs.

Friday
Tier 1- max effort olympic lift
Tier 2- dynamic effort box squats
Tier 3- upper assistance- 3x5, basically any pressing movement here
following this would be assistance work for posterior chain and abs.

So as you can see in this template the max effort work takes priority follow by dynamic work, then assistance work. In some cases depending on the athlete or time of year, Kenn will prioritize dynamic effort work first, then max effort, then assistance. [/quote]

743

8/9/06- Wed- ME BP (very high volume)

A)Wide Grip Fat Bar Bench (bar=40lb)
40x10
130x5
180x3
210x2
230x1
255x1 (+90%)
270x1 (+90%)
285x1 (+90%)
295xMISS
255x3 (+90%)
255x3 (+90%)
PR 255x4 (+90%)

B1)DB Tricep Extension
40x6 x6 x6 x6 x6 x6

B2)Fat Bar Pullups
BWx6 x6 x6 x6 x7 x6

C1)DB Lateral Raise w/chains (16.5lb chains per side)
25lb+16.5lbchainsx8
20+chainsx10 x10 x10 x10

C2)DB Hammer Curl
40x10 x9 x8 x9 x7

Notes: Used the fat bar for the first time. Really is fat. Can’t get my damn hand around the thing. Do you guys find it to be easier or harder than a regular bar bench?

Anyhow, I was pretty happy about the 285 for a single. It was probably the only 285 that my spotter never came near touching and it went up pretty quick. Also surprised that I hit 255x4 on the fat bar and have only done 225x8 on the regular bar.

I think the fat bar weights 38, but I decided to round up to 40.

DB lateral raises with the chains were pretty tough. It’s funny though, I saw the new Rocky trailer later this evening and he was doing lateral raises with chains in it.

DB Tri extensions and hammer curls are up as well. Good day.

-MAtt

744

Aug 11th

Conditioning
same

Deadlift with dbl wrapped, double over blues bands

  1. Deadlift
    sets = all with dbl wrapped, dbl over blue bands.
    Bar x 20,
    135 x 10
    225 x 8,
    315 x 3,
    365 x 3
    405 x 2
    455 x 6

2)Tire flipping
400kg tire 3 x 2 PR!!! 1 x 3
200kg tire 40 yards by 2

  1. Pillar Bridges
    Load 45 lb plate on back feet elevated. 3 x max hold.
    60, 35, 35

4A) high step ups explosive
20lbs 6 x 4

4B) Pull throughs
130 12 x 4

4C) decline situps
15 x 4

Great day all around

Added 50 lbs to the high band tension DL?s and was able to still grind out 6 reps, will aim for 8 next time and up the load again once I can.

Then the big 400kg tire got it for a SOLID triple where as last time was all I had to get singles.

Hips still little sore but OK and toes a bit sore doing those as well but not horrid

Then went back in gym and finished with core, etc…

745

Aug 12th DE upper body

  1. Ballistic Pushups
    Bar x ton
    95 x 10
    135 x 3
    Bal. P-Ups 3 x 8

2A) BB OH Press
95 x 10
135 x 5
185 x 3,3,3

2B) weighted Chins
205 x 12
Bw x 5
BW + 25lbs x 3,3,3

  1. Decline DB Tri Extension
    30 x 7,7,6,5,4

4A) Low pulley Swiss ball crunches
45 x 25, 65 x 15, 20

4B) Poor Mans Shoulderhorn w Cable
25 x 12, 35 x 10, 10

4C) Dips
BW x 10, 10, 10

4D)Bent-over dumbbell rear delt flyes
50 x 8, 40 x 8, 30 x 15

was a fast workout about 45 mins.

Decided to opt for the ballistic pushups for the speed work today have had success with them in the past the due the supp work heavy.

Im really hitting the tris as they are a weak point mainly due to elbow usually in pain and over the past two weeks that is gone nice to be able to concentrate on them again.

All in all an OK w/o nothing super but to be expected had a great me upper day, this was kind of going through the motions in comparison. The pull ups /lat work was very sub par mainly due to grip and lats kind of beat up from yesterdays DLing tire flipping etc so just settled for what could do and didn?t push it.

746

do any of you guys have a video showing the jm press?

I’ve loked hrough multiple sources and have read descriptions but the movement still doesen’t make sense to me. The way I’ve got it in my head right now is sort of a tricep extension, but I don’t see how heavy loads could be used on it.

I really need some more stuff for heavy tricep exercises until I can get some boards.

747

[quote]Naphta wrote:
do any of you guys have a video showing the jm press?

I’ve loked hrough multiple sources and have read descriptions but the movement still doesen’t make sense to me. The way I’ve got it in my head right now is sort of a tricep extension, but I don’t see how heavy loads could be used on it.

I really need some more stuff for heavy tricep exercises until I can get some boards.[/quote]

Go to www.elitefts.com and look at the exercise index. They have photos of it there. It’s sorta like doing a close-ish grip neck press…Or, just buy the Bench Press Index from Elite. That’s the only video I know of.

Oh, and dude. Boards. Go to Home Depot and buy one 4x6. Cut it into one 2-2.5 ft length, and four 1.5-2ft lengths. Attatch two of the boards to make the 2-board and when you want a 3-5 board just use rubber bands. It’ll take you a half hour. Seriously. And thats with driving and a fucking hand saw.

DD

748

Phill and Matgic: Thanks for the feedback on the squats. After thinking about it one day I realized that I was a dumbass and was trying to sit too far back. Like way the fuck too far back. Anyway, problem solved for the most part. Thanks again.

DD

749

HEy guys,
How do you manage post workout nutrition after a workout, just curious. For example, on DE days, do you have more carbs bcause of shorter rest periods and more reps? Sometimes I feel just as spent after a ME and DE day so I go pretty high carb on both.

750

Me personally

A meal prior a few hours.
a shake before/during and then a BIG mixed meal meat and fruit usually after.