Westside/PLing Training Thread

Training Powerlifting
971

[quote]lb4lb wrote:
maraudermeat wrote:
lb4lb wrote:
Hey guys, I’ve been reading your logs and I’m going to start a westside routine. my question is what kind of percentages do you guys use on your DE days? thanks alot

Have you ever trained for powerlifting? If not, in my opinion, DE work isn’t that important in the beginning. I would first find your weaknesses and then develop a plan to combat them. I personally dropped DE until I notice my bar speed lacking. It was just too much work in a week. I now train two ME days a week and an accessory day with a DE day when the bar speed slows.

meat
hey meat, thanks for the advice, I have done some powerlifting before, never competed but looking to sometime thanks again

[/quote]

I agree as well then you just need to get dog ass strong.

972

[quote]pabeda wrote:
Keep in mind that i am a novice lifter and am making new PRs every week with my present schedule.

Thanks in advance,
Pabeda[/quote]

If it aint broke dont fix it.

That said if I were you and doing a westside format three days a week you have a lot more time to heal etc and as a beginner Id rotate ME and RE upper lower dyas. Like

week 1
upper ME
Lower ME
upper RE

week 2
lower RE
upper ME
LOwer ME

etc etc.

973

What makes this program “Westsideish” to you?

Hitting 3, 1RMs in a single session is most likely WAY too much. Keep in mind, that if you exerted a truly maximal effort on the first exercise, you would not be able to give your all for two other sets of 1RMs.

Check Elitefts.com for 3 day Westside splits.

Also, what are your goals and where are you at now? What have you been doing for training so far?

-MAtt

[quote]pabeda wrote:
I’m thinking about beginning a westside type training regimen in the future but i can only lift 3 days a week(mwf) and am wondering if anyone has any suggestions regarding a omptimal approach or any experience with a similar schedule?

This is an outline of my present work week. Keep in mind that i am a novice lifter and am making new PRs every week with my present schedule.

Monday(90 min.):

warm up,1RM Squat(ATG)
warm up,1RM Bench
work to 1RM DL(conventional)
Inverted Rows or Face Pulls 3X10

Wednesday:
Pull throughs 3X12, 3X10, 3X8
Inverted Rows or Face Pulls 1X20, 2X12, 2X10, 2X8, 2X5, 1X3, 1X10sec.ecc
Ext Rotation + Scap Retraction Work 3 X10

Friday(90 min.):

warm up,1RM Front Squat
warm up,1RM Bench
work to 1RM DL(Sumo)
Inverted Rows or Face Pulls 3X10

Thanks in advance,
Pabeda[/quote]

974

[quote]ExNole wrote:

That sounds like it should help.

I’m sure you’ve done dons of traditional rehab, but try some of Cressey and Roberson’s warmup/mobility stuff, if you haven’t already.

They say they’re trying to get muscles firing right, which is what your aiming for, just to a bigger degree.

It’s worth a shot if you havn’t done it.

[/quote]
Thanks yes need to do more of that for sure. Like there mobility and activation stuff trying to get the glutes to fire.

Its killer on the one side for sure but keep truckin t

Thanks for the opinion
Phill

975

Heres the first Pull, Back, Bi’s, Shoulder day to match the push day. Hell if nothing just thios change to this crazy volume for a month or so should do something.

Shoulder Rehab
Ex rotations and shoulder horns light and just do them 5mins
20 lbs for ex rotations, 10 lbs for shoulder horn both on cable machine tons

*** everything here on out at or no more than 60 seconds rest ***

Chins (work up to Max single) Bar x ton,
100 x 15,
165 x 8
200 x 5
BW x 3
BW +25 x 1
BW + 35 x 1
BW + 45 x 1
BW + 55 x 1
BW x 60 x 1
BW + 65 x 1
BW + 70 x 1
BW + 75 x miss
BW x 6
165 x 9

Note: Not bad if Id have rested longer than 60s prob could have got more the 75 was close Not to shabby I suppose

Seated cable Row
140 x 20, 190 x 14, 200 x 12

Incline Chest supported DB row
60 x 6, 7, 6

I like these

DB Upright Row
40 x 8, 9, 9
Had to go nice and slow felt the first set a bit on the shoulder nothing BAD

Shrugs
405 x 3 sets to failure

Rope Pull down
190 x 11, 10, 9

Rear Delt Machine
75 x 15, 12, 13

Close Grip Pull Ups
BW x 3, 3, 2
Was smoked by these just tried to get a nice slow eccentric for my lagging bi?s

EZ Bar Curls
115 x 5, 5, 3

Alt DB Curls
30 x 7, 25 x 9, 7

Ended with light external rotations and cable curls.

All in all good w/o. Another one way the heck out of my norm but tried to make it match and oppose the Pushing Upper I did. Shoulder felt good in all this. Forearms were smoked afterward. A touch of tendon pain on the ez bar curls something I have battled a LOT in the past and has for sure limited my Bicep strength and size but not unbearable and the last two sets I really CRUSHED the grip on the bar and it helps and concentrated on the negative.

It was a good idea to place this after ME lower I think the ole upper back will be smoked.

Phill

976

Tuesday- 10/3/06- ME BP- High Volume

A)1 Board Bench Press
Barx10
155x5
185x3
205x2
235x1
265x1
295x1
300xMISS
275x1
275x1
275x1

(6 lifts over 90%- including MISS)

B)Neutral Grip DB Shoulder Press
70x7

B1)Neutral Grip Cable Low Row
170x8 x8 150x10 160x10

B2)DB Hammer Curls
45x8 x6 x10

Notes: I kind of expected more from the 1 board press even though I’ve never done them. Hit 320 on fat bar 2 board last week which I would think equates to a higher 1 board, but I guess that’s my weak area, so it probably seems about right.

I really wasn’t feeling too great today. Beginning to get sick, had to squeeze in my lower body workout the day before, and realized that I started my training cycle on Medium instead of High Volume. So I’ll have to replan my deload accordingly.

I’m having a difficult time grasping the rep ranges that I should be doing for assistance work given that my goals are primarily relative strength. But I feel like perhaps 6 reps might be too demanding on the CNS and could interfere with ME days. Any thoughts on how people in similar situations structure their training so that they can get primarily incrased neural efficiency?

-MAtt

977

[quote]maraudermeat wrote:
you have a week until the competition? I wouldn’t do anything but rest until then. you are not going to benefit from getting a workout in on friday. It won’t help your pausing for this competition. just rest up.

meat
[/quote]

Thanks man, it’s a bench comp, but its not a powerlifting bench comp. Last year there may have been 2 or 3 lifters who broke 300. I think I’ll probably not do a bench workout, but its not a big enough deal to warrant taking the week off.

Hopefully it’ll be different this year, but I’ll probably win my weight class.

978

[quote]ExNole wrote:
maraudermeat wrote:
you have a week until the competition? I wouldn’t do anything but rest until then. you are not going to benefit from getting a workout in on friday. It won’t help your pausing for this competition. just rest up.

meat

Thanks man, it’s a bench comp, but its not a powerlifting bench comp. Last year there may have been 2 or 3 lifters who broke 300. I think I’ll probably not do a bench workout, but its not a big enough deal to warrant taking the week off.

Hopefully it’ll be different this year, but I’ll probably win my weight class.

[/quote]

tear it up then. good luck.

meat

979

[quote]Matgic wrote:
Tuesday- 10/3/06- ME BP- High Volume

A)1 Board Bench Press
Barx10
155x5
185x3
205x2
235x1
265x1
295x1
300xMISS
275x1
275x1
275x1

(6 lifts over 90%- including MISS)

B)Neutral Grip DB Shoulder Press
70x7

B1)Neutral Grip Cable Low Row
170x8 x8 150x10 160x10

B2)DB Hammer Curls
45x8 x6 x10

Notes: I kind of expected more from the 1 board press even though I’ve never done them. Hit 320 on fat bar 2 board last week which I would think equates to a higher 1 board, but I guess that’s my weak area, so it probably seems about right.

I really wasn’t feeling too great today. Beginning to get sick, had to squeeze in my lower body workout the day before, and realized that I started my training cycle on Medium instead of High Volume. So I’ll have to replan my deload accordingly.

I’m having a difficult time grasping the rep ranges that I should be doing for assistance work given that my goals are primarily relative strength. But I feel like perhaps 6 reps might be too demanding on the CNS and could interfere with ME days. Any thoughts on how people in similar situations structure their training so that they can get primarily incrased neural efficiency?

-MAtt[/quote]

I find that high rep assistance work actually helps my ME work. My CNS gets fried if I do the same ME movements more than two weeks in a row. But for assistance work, I keep the reps in the high range. I like the high reps for adding mass which you don’t necessarily get from 1 and 2 rep ME work. I do a lot of circuit work on assistance days with light weight and really high reps. I feel that it gets the blood flowing and actually helps me recover from the pounding I get from ME workouts.

meat

980

[quote]maraudermeat wrote:

I find that high rep assistance work actually helps my ME work. My CNS gets fried if I do the same ME movements more than two weeks in a row. But for assistance work, I keep the reps in the high range. I like the high reps for adding mass which you don’t necessarily get from 1 and 2 rep ME work. I do a lot of circuit work on assistance days with light weight and really high reps. I feel that it gets the blood flowing and actually helps me recover from the pounding I get from ME workouts.

meat[/quote]

Hey Meat, thanks for tips.

Only thing is, I’m really seeking primarily relative strength right now. I feel like my strength is not very good for my size as of now, so I’d like to improve my neural efficiency.

Which leads me my “dilemma.” Shoulder, Bicep, and Back work are all done in higher rep ranges for the most part. But for assistance work like DB Benching or Tricep movements, I’m not sure what I should be doing in this regard.

I definetly get that the slightly higher rep stuff can help with recovery, but I’m trying to build strength rather than size here. Perhaps more work like 4x6, 4x5, 6x4 is in order for assistance work? But then again, I don’t really want to burn out my CNS. Any more thoughts would be very much appreciated. Thanks

-MAtt

981

[quote]Matgic wrote:
maraudermeat wrote:

I find that high rep assistance work actually helps my ME work. My CNS gets fried if I do the same ME movements more than two weeks in a row. But for assistance work, I keep the reps in the high range. I like the high reps for adding mass which you don’t necessarily get from 1 and 2 rep ME work. I do a lot of circuit work on assistance days with light weight and really high reps. I feel that it gets the blood flowing and actually helps me recover from the pounding I get from ME workouts.

meat

Hey Meat, thanks for tips.

Only thing is, I’m really seeking primarily relative strength right now. I feel like my strength is not very good for my size as of now, so I’d like to improve my neural efficiency.

Which leads me my “dilemma.” Shoulder, Bicep, and Back work are all done in higher rep ranges for the most part. But for assistance work like DB Benching or Tricep movements, I’m not sure what I should be doing in this regard.

I definetly get that the slightly higher rep stuff can help with recovery, but I’m trying to build strength rather than size here. Perhaps more work like 4x6, 4x5, 6x4 is in order for assistance work? But then again, I don’t really want to burn out my CNS. Any more thoughts would be very much appreciated. Thanks

-MAtt
[/quote]

I’ve actually been working on both. I’ve found that a byproduct of the recovery work with high reps has been adding mass. The most important thing to me is strength. I find that I can only handle two ME workouts a week. one upper and one lower. I’ve been adding on average 5 lbs each week to my bench, squat and dead. I think that has a lot to do with the high rep work helping me recover from the heavy stuff.
good luck
meat

982

[quote]Matgic wrote:
maraudermeat wrote:

I find that high rep assistance work actually helps my ME work. My CNS gets fried if I do the same ME movements more than two weeks in a row. But for assistance work, I keep the reps in the high range. I like the high reps for adding mass which you don’t necessarily get from 1 and 2 rep ME work. I do a lot of circuit work on assistance days with light weight and really high reps. I feel that it gets the blood flowing and actually helps me recover from the pounding I get from ME workouts.

meat

Hey Meat, thanks for tips.

Only thing is, I’m really seeking primarily relative strength right now. I feel like my strength is not very good for my size as of now, so I’d like to improve my neural efficiency.

Which leads me my “dilemma.” Shoulder, Bicep, and Back work are all done in higher rep ranges for the most part. But for assistance work like DB Benching or Tricep movements, I’m not sure what I should be doing in this regard.

I definetly get that the slightly higher rep stuff can help with recovery, but I’m trying to build strength rather than size here. Perhaps more work like 4x6, 4x5, 6x4 is in order for assistance work? But then again, I don’t really want to burn out my CNS. Any more thoughts would be very much appreciated. Thanks

-MAtt
[/quote]

I’ve actually been working on both. I’ve found that a byproduct of the recovery work with high reps has been adding mass. The most important thing to me is strength. I find that I can only handle two ME workouts a week. one upper and one lower. I’ve been adding on average 5 lbs each week to my bench, squat and dead. I think that has a lot to do with the high rep work helping me recover from the heavy stuff.
good luck
meat

983

ive really enjoyed following your training logs, and i think posting mine here as well would be a good idea. i follow a modified westside program that was modified by me which probably means its bad, but its what im doing right now.

so, later on today ill log my first workout, and you can tell me what you think.

on another note, meat has got to be one of the three coolest guys ive ever seen(heard, perhaps in this case).

984

[quote]srb68 wrote:
ive really enjoyed following your training logs, and i think posting mine here as well would be a good idea. i follow a modified westside program that was modified by me which probably means its bad, but its what im doing right now.

so, later on today ill log my first workout, and you can tell me what you think.

on another note, meat has got to be one of the three coolest guys ive ever seen(heard, perhaps in this case).[/quote]

I think the best thing about Westside is the fact that you modify it to fit your needs. Too many people get hung up on doing what all the top powerlifters do. You are already way ahead of many.

I agree that I’m one of the coolest people, but then I don’t know many people.

meat

985

[quote]Matgic wrote:
What makes this program “Westsideish” to you?

Hitting 3, 1RMs in a single session is most likely WAY too much. Keep in mind, that if you exerted a truly maximal effort on the first exercise, you would not be able to give your all for two other sets of 1RMs.

Check Elitefts.com for 3 day Westside splits.

Also, what are your goals and where are you at now? What have you been doing for training so far?

-MAtt

pabeda wrote:
I’m thinking about beginning a westside type training regimen in the future but i can only lift 3 days a week(mwf) and am wondering if anyone has any suggestions regarding a omptimal approach or any experience with a similar schedule?

This is an outline of my present work week. Keep in mind that i am a novice lifter and am making new PRs every week with my present schedule.

Monday(90 min.):

warm up,1RM Squat(ATG)
warm up,1RM Bench
work to 1RM DL(conventional)
Inverted Rows or Face Pulls 3X10

Wednesday:
Pull throughs 3X12, 3X10, 3X8
Inverted Rows or Face Pulls 1X20, 2X12, 2X10, 2X8, 2X5, 1X3, 1X10sec.ecc
Ext Rotation + Scap Retraction Work 3 X10

Friday(90 min.):

warm up,1RM Front Squat
warm up,1RM Bench
work to 1RM DL(Sumo)
Inverted Rows or Face Pulls 3X10

Thanks in advance,
Pabeda

[/quote]

Thanks for the advice.

Just to clarify, my current program isn’t “westsideish”. The idea behind it was to test my 1RM on several lifts each week. I tested Squat, Bench, DL in the same session to try to mimic how it would be done in a competition.

In the past i trained primarily with either a football or rugby or soccer team for school. I got a job this year and sports took a back seat. I did CWs TBT for 8 weeks before starting the above posted program 3-4 weeks ago.

My Goals is to have a 1200+ total in the gym and to compete in the spring in 181 or 198 division.

My 1RM lifts as of this past week are as follows…
Squat(ATG): 335
Bench: 255
DL(conventional):405
Front Squat: 265
DL(sumo): 390

986

[quote]Phill wrote:
pabeda wrote:
Keep in mind that i am a novice lifter and am making new PRs every week with my present schedule.

Thanks in advance,
Pabeda

If it aint broke dont fix it.

That said if I were you and doing a westside format three days a week you have a lot more time to heal etc and as a beginner Id rotate ME and RE upper lower dyas. Like

week 1
upper ME
Lower ME
upper RE

week 2
lower RE
upper ME
LOwer ME

etc etc.
[/quote]

Thnks for your suggestions.

The idea was to plan ahead when it is broke and have a sound alternative to go to.
While my lifts continue to rise, i am getting more and mor fatigued and am planning to deload after this week.
I’ll probably do the same thing for 4 more weeks afterword and then switch it up but that decision may change when i get to that bridge.

987

[quote]maraudermeat wrote:
ExNole wrote:
maraudermeat wrote:
you have a week until the competition? I wouldn’t do anything but rest until then. you are not going to benefit from getting a workout in on friday. It won’t help your pausing for this competition. just rest up.

meat

Thanks man, it’s a bench comp, but its not a powerlifting bench comp. Last year there may have been 2 or 3 lifters who broke 300. I think I’ll probably not do a bench workout, but its not a big enough deal to warrant taking the week off.

Hopefully it’ll be different this year, but I’ll probably win my weight class.

tear it up then. good luck.

meat[/quote]

Thanks man, I’ll keep everyone updated on how it goes.

988

[quote]maraudermeat wrote:
I find that high rep assistance work actually helps my ME work. My CNS gets fried if I do the same ME movements more than two weeks in a row. But for assistance work, I keep the reps in the high range. I like the high reps for adding mass which you don’t necessarily get from 1 and 2 rep ME work. I do a lot of circuit work on assistance days with light weight and really high reps. I feel that it gets the blood flowing and actually helps me recover from the pounding I get from ME workouts.

meat[/quote]

For what its worth I feel much the same. Little different. On ME days In fried CNS wise after the Main lift so I go higher rep for assistance on ME.

Then DE/RE days seems it feels right to go a Bit lower 5-8(max) on the assistance usually 5-6 rep range.

989

[quote]maraudermeat wrote:
I’ve actually been working on both. I’ve found that a byproduct of the recovery work with high reps has been adding mass. The most important thing to me is strength. I find that I can only handle two ME workouts a week. one upper and one lower. I’ve been adding on average 5 lbs each week to my bench, squat and dead. I think that has a lot to do with the high rep work helping me recover from the heavy stuff.
good luck
meat
[/quote]

Yes for damn sure and dont think that that bit higher rep after that ME work isnt making you stronger as well as bigger. Your fired up tapped those fibers in the ME work and your doing it further in the rep work as well. IMO.

Plus just keeps you more healthy a lesson I with this shoulder etc should have taken to heart earlier.

990

[quote]srb68 wrote:
ive really enjoyed following your training logs, and i think posting mine here as well would be a good idea. i follow a modified westside program that was modified by me which probably means its bad, but its what im doing right now.

so, later on today ill log my first workout, and you can tell me what you think.

on another note, meat has got to be one of the three coolest guys ive ever seen(heard, perhaps in this case).[/quote]

Looking forward to it. Hell Modified look at my crazy BB upper days right now (hopefully short term)

We can all learn from one another. Make it fit you is the important thing.