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  1. #1
    GYM RAT Squid's Avatar
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    Default Westside and How to use it

    Westside and How to use it

    Gonna write a basic outline for newcomers to the sport and people who are familiar with it and want to add things, All the fun things

    Westside incorporates 2 max effort and 2 dynamic effort days, 1 of each for bench and squat, squat and deadlift are coupled because of the similarity in muscles used, heavy work twice a week is not only taxing for the muscles but the neuro pathways it is for this reason that when on this program beginners are reccommended to have 3-4 weeks on and 1-2 weeks off and increasing time on as a persons CNS develops

    An example workout:


    Day 1 - Max Effort (ME) squat/deadlift
    Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
    Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)
    Abs - Any form of rectus abdominus work - 4 x 8-12
    Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10


    Day 2- Max Effort (ME) Bench press
    Bench Press of any of the above mentioned variations working from a triple to a single.
    Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
    Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
    Shoulder work - choice of either lateral or front raises - 4 x 10-12
    Lat work - as above - 4 x 8-10
    Biceps - Pick any bicep exercise of your choice - 3 x 8-10


    Day 3- Dynamic Effort (DE) Squat
    Box squat 8-12 doubles with 45-65% of 1RM
    Lower back work - as Day 1
    External Oblique Training - 4 x 8-12
    Neck work


    Day 4- Dynamic Effort (DE) Bench press
    Speed bench 8-10 triples with 45-46% 1 RM
    Tricep work - as Day 2
    Pushdowns - as Day 2
    Lat work - as Day 1
    Biceps - as Day 2


    This is a high volume routine, but with adequate rest and nutrition this training is plausible for all trainers. However you may wish to drop the number of sets on assistance exercises to 2-3 sets rather than the stated 4. Listening to your body and the way it feels should enable you to decide this.

    How to use it

    Each person should tweak this for their own use, for example Matt Kroczaleski, started over 10 years ago using this template, he has changed it so much the only thing that is recognisable are the core lifts

    I personally have replace dynamic bench for Repetition work this just involved changing the core lift to rep work with dumbells

  2. #2
    OLYMPIAN
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    Well I wouldn't recommend that a beginner takes 2 weeks off after 4 weeks of training. Just take a deload week every 4-6 week.

  3. #3
    FREAK crashcrew56's Avatar
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    Good thread

    On the topic of you changing out the dynamic bench for repitition work, I would definetly suggest you rotating this around and fit in some dynamic work. As your numbers on bench start to go up it will become increasingly important to maintain your speed.

    Also when DE bench or squat is being performed you are going to want to coplete each rep as fast as possible. Bands are a great way to accomidate resistance, especially for your DE days, the emphasis should be fast up and fast down.
    High Rep is for pussies- SisterSteel
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  4. #4
    GYM RAT bad bad leroy brown's Avatar
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    Quote Originally Posted by crashcrew56 View Post
    Good thread

    On the topic of you changing out the dynamic bench for repitition work, I would definetly suggest you rotating this around and fit in some dynamic work. As your numbers on bench start to go up it will become increasingly important to maintain your speed.

    Also when DE bench or squat is being performed you are going to want to coplete each rep as fast as possible. Bands are a great way to accomidate resistance, especially for your DE days, the emphasis should be fast up and fast down.

    I want to put together a cycle with bands to get my raw bench up. Not sure how to do it though. I spoke to Ben White and he like chains

  5. #5
    WIGGER Northman's Avatar
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    On your DE days do you still use the same percent for triceps? And how many days off after the 4th day?
    I think I'm black.

  6. #6
    GYM RAT Thad's Avatar
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    Quote Originally Posted by bad bad leroy brown View Post
    I want to put together a cycle with bands to get my raw bench up. Not sure how to do it though. I spoke to Ben White and he like chains
    Two things that I think that shot my bench up were, heavy floor presses and speed bench with chains. I used a small metal log alot for my floor press and I would also use an axle once in awhile. I also liked doing heavy close grip bench press.

    I didn't do regular bench in 6-8 weeks and my bench went up 25 pounds.

  7. #7
    FREAK crashcrew56's Avatar
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    Quote Originally Posted by bad bad leroy brown View Post
    I want to put together a cycle with bands to get my raw bench up. Not sure how to do it though. I spoke to Ben White and he like chains

    I think a cycle should include bands and chains, along with straight weight. Rob Luyando suggest to only use bands in workouts for no more than 3 or 4 weeks in a row.

    I really like bands to accomidate resistance on speed work, I also like using them in a reverse band setup on ME days too. I think they are good to get your CNS used to handling heavier weights, but they are somthing that shouldn't be done very often because the heavier weight really puts more strain on your body. That doesn't mean that you can't use bands on your ME workouts.
    High Rep is for pussies- SisterSteel
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  8. #8
    Forum Leader/Fat Fuck: Rx Strength Headquarters tjoe's Avatar
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    I didn't bench much at all during my strongman training. Couple rounds of close grip with 315 and just before my dieting I still managed a 405 single (good for me since my best ever was 410) I am positive it was all the overhead pressing I was doing for my events.
    Just doin' my thing.

  9. #9
    GYM RAT Squid's Avatar
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    Quote Originally Posted by Northman View Post
    On your DE days do you still use the same percent for triceps? And how many days off after the 4th day?
    I have it as one day on, one day off and what do you mean % for triceps?

  10. #10
    GYM RAT Squid's Avatar
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    Quote Originally Posted by tjoe View Post
    I didn't bench much at all during my strongman training. Couple rounds of close grip with 315 and just before my dieting I still managed a 405 single (good for me since my best ever was 410) I am positive it was all the overhead pressing I was doing for my events.
    I noticed alot of Strongmen just do 5/3/1 and throw in events and conditioning, whats your opinion of that?

    Quote Originally Posted by crashcrew56 View Post
    Good thread

    On the topic of you changing out the dynamic bench for repitition work, I would definetly suggest you rotating this around and fit in some dynamic work. As your numbers on bench start to go up it will become increasingly important to maintain your speed.

    Also when DE bench or squat is being performed you are going to want to coplete each rep as fast as possible. Bands are a great way to accomidate resistance, especially for your DE days, the emphasis should be fast up and fast down.
    Don't have bands at my gym I might buy some and choke them on some dumbells

    Quote Originally Posted by bad bad leroy brown View Post
    I want to put together a cycle with bands to get my raw bench up. Not sure how to do it though. I spoke to Ben White and he like chains
    you just need to choke them on pegs or dumbbells you can find tutorials on this on youtube, if you can't you can get the EFS exercise index, it shows how to do it on there

  11. #11
    WIGGER Northman's Avatar
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    Quote Originally Posted by Squid View Post
    I have it as one day on, one day off and what do you mean % for triceps?

    Do you do 45 percent for triceps on that day as well?
    I think I'm black.

  12. #12
    GYM RAT Squid's Avatar
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    Quote Originally Posted by Northman View Post
    Do you do 45 percent for triceps on that day as well?
    There are no percentages given for any tricep work, unless you mean on the bench for which without bands or chains I use about 70% you can take that weight, and obtain a weight + chains, I'm not sure what the math is, a more experienced powerlifter or strongman should be able to help you with this

  13. #13
    FREAK crashcrew56's Avatar
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    You don't use percentages for accessory muscle work like triceps our shoulders, the percentages are used for your core lifts
    High Rep is for pussies- SisterSteel
    www.jakkedhardcore.com

  14. #14
    WIGGER Northman's Avatar
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    Ah ty for the info.
    I think I'm black.

  15. #15
    Forum Leader/Fat Fuck: Rx Strength Headquarters tjoe's Avatar
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    squid - 5/3/1 with events and conditioning... I like it. I actually just started looking into the 5/3/1 and since you "rep out" on the last set and warm up very easily, I think it would be great for strongman. (since strongman is one all out set)
    Just doin' my thing.

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