Westside Training Template - Page 3

varven · 07-25-2006, 06:12 PM

1 Board press explanation with pics:
http://asp.elitefts.com/qa/default.a...=40247&tid=102

2 board press:
http://asp.elitefts.com/qa/default.a...=40248&tid=102

box squat with chains
http://asp.elitefts.com/qa/default.a...=33927&tid=102

benching with chains and bands
http://asp.elitefts.com/qa/default.a...=33925&tid=102

More cool stuff:
http://asp.elitefts.com/qa/default.a...arbell%20Lifts

train hard bro !

Sentinel · 10-15-2006, 08:01 PM

if a beginner with 3 years experience was to do Westside with reduced volume, do u think it would work?

Sentinel

JT1 · 10-15-2006, 10:08 PM

varven, thanks for putting all those links down - top notch info!

**Liftin'heavy** · 10-15-2006, 10:11 PM

Quote:

Originally Posted by Sentinel

if a beginner with 3 years experience was to do Westside with reduced volume, do u think it would work?

Sentinel

The volume really depends on the individual. I've trained with guys who did a bunch and had great results and others who did very little and were some of the strongest guys on the planet. The Westside Template I posted here is something that you can use to get an idea of how we trained when I first trained at WS. The exercises are examples, you can use them or not or substitute them with exercises that you think work better for you.

Sentinel · 10-15-2006, 10:16 PM

Quote:

Originally Posted by Liftin'heavy

The volume really depends on the individual. I've trained with guys who did a bunch and had great results and others who did very little and were some of the strongest guys on the planet. The Westside Template I posted here is something that you can use to get an idea of how we trained when I first trained at WS. The exercises are examples, you can use them or not or substitute them with exercises that you think work better for you.

no no....i am not referring to substituting exercises....no way am i advanced enough to do that..

when i said lower volume i meant reducing certain sets or reps....not reps so much, but sets for sure....

thanks for the help though sir

Wilhelm · 10-16-2006, 05:41 AM

Quote:

Originally Posted by Sentinel

no no....i am not referring to substituting exercises....no way am i advanced enough to do that..

when i said lower volume i meant reducing certain sets or reps....not reps so much, but sets for sure....

thanks for the help though sir

Are you new to powerlifting as well? My tip is that you start off with the main excercise for the day and chose two accessory movements where they are mostly needed. I would reduce the volume but still see to it that everything is being trained.

**Liftin'heavy** · 10-16-2006, 02:09 PM

Quote:

Originally Posted by Sentinel

no no....i am not referring to substituting exercises....no way am i advanced enough to do that..

when i said lower volume i meant reducing certain sets or reps....not reps so much, but sets for sure....

thanks for the help though sir

That's what I was saying.... you don't have to do every exercise, every set or whatever. I knew guys at WS that would walk in hit their ME movement, follow it up with a couple of exercises and walk out. Not much volume there, but they were strong as hell. Now, this won't work for everyone because everyone is different. Chuck Vogelpohl does a ton of volume... so much that it would kill a meer mortal but it works for him and he is one of thee strongest guys in the world.

I'm not going to tell you that you need this or that because I don't know you, don't know how you train, how you eat, sleep or where your mentality is. You need to take all that and find out yourself what works for YOU! I posted the template so people could see what WS training consisted of and for people who were interested in giving it a try a guidline of what to do.

Just to let you know, and Dave Tate and I have discussed this.... training Westside is all about attitude. There is only one Westside and to experience it you need to go there. I was fortunate and blessed when Lou asked me to come train there. My training took off like it had never done before and it wasn't because of any set routine... it was the atmosphere and the people I trained with. I don't think that place could ever be duplicated... and I have trained at a lot of places.

Sentinel · 10-16-2006, 02:32 PM

^^^

yeah i know about westside mentality...they say "if ur not training AT westside then ur not doing westside", dont they?

i know u dont know me....

thanks for answering my question and for putting up the program sir...

appreciate the gesture - especially answering my dumbass questions

**Liftin'heavy** · 10-16-2006, 02:55 PM

Quote:

Originally Posted by Sentinel

^^^

yeah i know about westside mentality...they say "if ur not training AT westside then ur not doing westside", dont they?

i know u dont know me....

thanks for answering my question and for putting up the program sir...

appreciate the gesture - especially answering my dumbass questions

No problem and your questions are not dumbass. I'll let you know if they are. LOL! One other thing.... my name is Mike. PLEASE, don't call me 'sir'. It just reminds me of how old I am.

Good luck!

idk · 10-16-2006, 02:55 PM

Quote:

Originally Posted by Liftin'heavy

That's what I was saying.... you don't have to do every exercise, every set or whatever. I knew guys at WS that would walk in hit their ME movement, follow it up with a couple of exercises and walk out. Not much volume there, but they were strong as hell. Now, this won't work for everyone because everyone is different. Chuck Vogelpohl does a ton of volume... so much that it would kill a meer mortal but it works for him and he is one of thee strongest guys in the world.

I'm not going to tell you that you need this or that because I don't know you, don't know how you train, how you eat, sleep or where your mentality is. You need to take all that and find out yourself what works for YOU! I posted the template so people could see what WS training consisted of and for people who were interested in giving it a try a guidline of what to do.

Just to let you know, and Dave Tate and I have discussed this.... training Westside is all about attitude. There is only one Westside and to experience it you need to go there. I was fortunate and blessed when Lou asked me to come train there. My training took off like it had never done before and it wasn't because of any set routine... it was the atmosphere and the people I trained with. I don't think that place could ever be duplicated... and I have trained at a lot of places.

i just recently listened to his podcast interview on bb.com, i know, kinda late, but it was really awesome motivating stuff, and barely any of it actually had to do with the actual Westside style training per se.

HillBillyWannaB · 03-22-2007, 08:59 PM

Quote:

Originally Posted by Liftin'heavy

Listen.... Westside training is all about TRAINING YOUR WEAKNESSES. In todays powerlifting most of it is done with equipment. Hardly anybody gets stuck in the bottom of a bench press with a shirt on. It's usually the lockout that peters out. So that is why guys who use equipment do a lot of lockout stuff. Now... for someone who doesn't have a lockout problem or trains to compete raw and is weak off the bottom needs to do stuff that trains that weakness.

Hey LH, I sent you a pm, but I have a question about this. If I ever did compete it would be raw, so what bench exercises should I be using to strengthen my lift out of the bottom?

Thanks

Bloodylawngym · 04-21-2007, 02:14 AM

Cool site guys. I am a PL for Arizona. I compete single ply. I have to take a break from PL for a while but I have used the WS system before and had great results.

My best lifts in competition are (@308 class)
750 sq
633 bench
640 Dl

Seems I have a heart condition now and will be taking it easy for a little till they found out what up with the ticker

**Liftin'heavy** · 04-21-2007, 03:13 AM

Quote:

Originally Posted by HillBillyWannaB

Hey LH, I sent you a pm, but I have a question about this. If I ever did compete it would be raw, so what bench exercises should I be using to strengthen my lift out of the bottom?

Thanks

I can't believe I didn't notice this question.... sorry.

Stuff that I did to strengthen the bottom part of the lift were pause rep benching, pause rep front presses, camber bar benching and heavy dumbell presses.

**Liftin'heavy** · 04-21-2007, 03:16 AM

Quote:

Originally Posted by Bloodylawngym

Cool site guys. I am a PL for Arizona. I compete single ply. I have to take a break from PL for a while but I have used the WS system before and had great results.

My best lifts in competition are (@308 class)
750 sq
633 bench
640 Dl

Seems I have a heart condition now and will be taking it easy for a little till they found out what up with the ticker

Welcome to the board BLG. Good to see you're around! All the best with the ticker. Let us know what the deal is with it when you find out.

Bloodylawngym · 04-21-2007, 09:35 AM

Thank you big Mike. You still out of Clolumbus?

idk · 07-03-2007, 04:44 AM

hey mike, after a long time i'm finally taking a look at this style of training because i realize i lack velocity and speed and i think thats holding me back.

DE days...same weight for all the sets for the DE movement?

i'm actually considering a variation done by IA(no way can i handle four a week) which goes MWF and alternates the workouts that way e.g. ME BP/ME SQ/DE BP, next week DE SQ/ME BP/ME SQ, next week DE SQ/DE BP/ME SQ. any thoughts on this?

Sentinel · 07-03-2007, 01:35 PM

Quote:

Originally Posted by idk

hey mike, after a long time i'm finally taking a look at this style of training because i realize i lack velocity and speed and i think thats holding me back.

DE days...same weight for all the sets for the DE movement?

i'm actually considering a variation done by IA(no way can i handle four a week) which goes MWF and alternates the workouts that way e.g. ME BP/ME SQ/DE BP, next week DE SQ/ME BP/ME SQ, next week DE SQ/DE BP/ME SQ. any thoughts on this?

to be honest, i dont think u need to do any DE work per se with the weights ur handling...i thought u were doing Future's program but anyways..

lets say u WANTED to do De work, alright? well, firstly stick to the above tempate as it is (the one in reference to YOUR workout at the moment).

on ur ME days, do the DE work prior to ur ME work. i did this on the texas method and it was a boon.

here, lets say u have to do ME Bench. do 5x3 with 50% of ur 1RM on bench before ur ME set. between the DE sets and the ME set, do maybe 1 or 2 short acclimation sets.

on ME Squat day, do 5x2 or 6x2 with ur 50% 1RM squat. then do 1-2 acclimation sets (its really an individual thing) and then ur ME set.

on ME Deadlift day (i know this is the same as squat day but lets say ur chosen exercise is the deadlift) do 4x1 @ 50% 1RM for deads prior to ur ME sets.

the acclimation sets are really an individual thing and u got to find out for urself what works for u. for me,
Bench: DE + no acclimation sets
Squat: DE + 1 acclimation set

in either case, i dont think u need to do any special DE day with the weights ur handling. for u, RE is very very important.

keep well and as always, this is just my 2C

**thenatural** · 08-22-2007, 03:48 AM

yo liftin'heavy,

i like the look of that template..and i realize it's a template, but my question isn't really "what should I do.." as to more of "what do you do?"

how often do you rotate your ME lifts...so if on week 1 you did a ME squat with a zercher, week 2 with a safety squat bar, week 3 with...etc..when do you usually return back to your week 1 exercise....i'm sure you haven't got anything set in stone, just curious on how your rotation looks..

idk · 08-22-2007, 04:51 AM

mike has a journal up at elitefts.com. you could check it out there.

**Liftin'heavy** · 08-23-2007, 03:06 AM

Quote:

Originally Posted by thenatural

yo liftin'heavy,

i like the look of that template..and i realize it's a template, but my question isn't really "what should I do.." as to more of "what do you do?"

how often do you rotate your ME lifts...so if on week 1 you did a ME squat with a zercher, week 2 with a safety squat bar, week 3 with...etc..when do you usually return back to your week 1 exercise....i'm sure you haven't got anything set in stone, just curious on how your rotation looks..

There are a shitload of ME exercises to choose from. You generally want to hit the ones that target areas you are weak. I might hit a max effort movement one week and not hit it again for two months or whatever. It's really up to you.

Don't try and follow my training in my journal. I haven't competed in a couple of years and since have not followed the WS template.

**thenatural** · 08-23-2007, 02:07 PM

thanks LH.

i am going to drop my posing trunks and am planning on doing a PL meet next year...there are some real experienced guys that use the WSB template that I will be training with....I just don't want to show up not knowing anything!

horsepower · 08-23-2007, 02:25 PM

Quote:

Originally Posted by thenatural

i am going to drop my posing trunks

I have to say that when I read that line and looked at your avatar I felt rather uncomfortable. LOL

DuckDuckGoose · 08-23-2007, 02:33 PM

L.H. , when do you plan on competing again, if you dont mind me asking.

**Liftin'heavy** · 08-24-2007, 02:47 AM

Quote:

Originally Posted by DuckDuckGoose

L.H. , when do you plan on competing again, if you dont mind me asking.

Just between you and me..... there is a meet in October I have my eye on.

10-15-2006, 10:08 PM	#53
JT1 Super-heavyweight Member Join Date: Jul 2006 Location: Great Britain Posts: 3,501	varven, thanks for putting all those links down - top notch info! __________________ "The only person that gains from massive steroid use is the dealer" - Lee Priest "I did shag an older 'milf type' recently - 35-36ish - thats about the oldest! I like how with the older ones there are less games. A bit saggier, but better technique." - Redskull "I've never been caught wanking." - IronBrendan "my poop shoot was clogged up tighter than a nun's happy place." - DuckDuckGoose "my nipples look like torpedo's and I can't get Pink's "Stupid girls" out of my head" - Redskull

07-03-2007, 04:44 AM	#66
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,385	hey mike, after a long time i'm finally taking a look at this style of training because i realize i lack velocity and speed and i think thats holding me back. DE days...same weight for all the sets for the DE movement? i'm actually considering a variation done by IA(no way can i handle four a week) which goes MWF and alternates the workouts that way e.g. ME BP/ME SQ/DE BP, next week DE SQ/ME BP/ME SQ, next week DE SQ/DE BP/ME SQ. any thoughts on this? __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

08-22-2007, 03:48 AM	#68
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,762	yo liftin'heavy, i like the look of that template..and i realize it's a template, but my question isn't really "what should I do.." as to more of "what do you do?" how often do you rotate your ME lifts...so if on week 1 you did a ME squat with a zercher, week 2 with a safety squat bar, week 3 with...etc..when do you usually return back to your week 1 exercise....i'm sure you haven't got anything set in stone, just curious on how your rotation looks.. __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

08-22-2007, 04:51 AM	#69
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,385	mike has a journal up at elitefts.com. you could check it out there. __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

08-23-2007, 02:07 PM	#71
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,762	thanks LH. i am going to drop my posing trunks and am planning on doing a PL meet next year...there are some real experienced guys that use the WSB template that I will be training with....I just don't want to show up not knowing anything! __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

07-25-2006, 06:12 PM	#51
varven Bantamweight Member Join Date: May 2005 Posts: 103	1 Board press explanation with pics: http://asp.elitefts.com/qa/default.a...=40247&tid=102 2 board press: http://asp.elitefts.com/qa/default.a...=40248&tid=102 box squat with chains http://asp.elitefts.com/qa/default.a...=33927&tid=102 benching with chains and bands http://asp.elitefts.com/qa/default.a...=33925&tid=102 More cool stuff: http://asp.elitefts.com/qa/default.a...arbell%20Lifts train hard bro !

10-15-2006, 08:01 PM	#52
Sentinel Banned by Skip for being a bitch Join Date: Feb 2006 Location: Trinity University, San Antonio, Texas Posts: 4,225	if a beginner with 3 years experience was to do Westside with reduced volume, do u think it would work? Sentinel

10-16-2006, 02:32 PM	#58
Sentinel Banned by Skip for being a bitch Join Date: Feb 2006 Location: Trinity University, San Antonio, Texas Posts: 4,225	^^^ yeah i know about westside mentality...they say "if ur not training AT westside then ur not doing westside", dont they? i know u dont know me.... thanks for answering my question and for putting up the program sir... appreciate the gesture - especially answering my dumbass questions

04-21-2007, 02:14 AM	#62
Bloodylawngym New Member Join Date: Apr 2007 Posts: 79	Cool site guys. I am a PL for Arizona. I compete single ply. I have to take a break from PL for a while but I have used the WS system before and had great results. My best lifts in competition are (@308 class) 750 sq 633 bench 640 Dl Seems I have a heart condition now and will be taking it easy for a little till they found out what up with the ticker

04-21-2007, 09:35 AM	#65
Bloodylawngym New Member Join Date: Apr 2007 Posts: 79	Thank you big Mike. You still out of Clolumbus?

08-23-2007, 02:33 PM	#73
DuckDuckGoose Heavyweight Member Join Date: Jan 2007 Location: far away from afghanistan Posts: 2,546	L.H. , when do you plan on competing again, if you dont mind me asking. __________________ " You know a unicorn is just a horse with a dildo on its head. " - 5luke2 http://bbsimg.ngfiles.com/1/14772000...7182c486f3.jpg

08-24-2007, 02:49 AM	#75
Liftin'heavy IM Moderator Join Date: Jan 2005

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