Results 31 to 45 of 95
Thread: Westside and How to use it
-
11-18-2009, 05:04 PM #31
- Join Date
- Feb 2009
- Posts
- 48
- Rep Power
- 0
Ok, cool. Yeah, I was thinking that was really light... what would you suggest? I'm kind of started to become interested in powerlifting recently and I'm a noob to it, so sorry if I ask stupid questions.
How long do you rest in between each of the sets on both DE and ME days?
-
11-18-2009, 06:45 PM #32
On DE days I keep my rest periods short, usually there's only 3 of us doing this at a time and we use the same weight so it's just one after another. For ME usually the rest periods are pretty long.
Maybe Travis could comment on this though, he would know more about the Westside method than anyone else hereHigh Rep is for pussies- SisterSteel
www.jakkedhardcore.com
-
11-19-2009, 09:02 AM #33
Yes, on DE day we keep the rest periods short, otherwise we'd be in the gym for 2hrs trying to get all our sets in. Accessory work is kept light (compared to ME day)
On ME day we do take a little bit longer between sets, but not the 10min you see some guys take. I'm in the gym to train, not sit around on my butt so I like to keep the group moving so everyone has about 3-5min between sets. Accessory work is heavier and I speed things back up so I can get through it in a timely manner
-
11-19-2009, 09:42 PM #34
Travis, what do you mean when you say that most people use bands and chains wrong?
High Rep is for pussies- SisterSteel
www.jakkedhardcore.com
-
11-20-2009, 02:35 AM #35
Great thread.
If you are new to PLing (and I assume going to train raw), I'd suggest to look up Wendler's 5-3-1 Method.
Nothing against Westside training, but it's VERY had to perform correctly without personal instruction from an experienced lifter and lends itself to equipped training.
-
11-20-2009, 11:00 AM #36
Most people use too much band tension, especially on dynamic effort day, both for squatting and benching. You want to make sure the majority of the weight is bar weight
With chains, most end up setting them up in such a way that they never deload completely at the bottom. As well, it's actually the opposite with chains, people don't normally use enough because chains are expensive. They'll have one or two sets on there and unless you're really weak, it's not enough.
Both are extremely valuable tools however
This is also a very common misconception. Westside itself is not hard to use at all, although it can be difficult if you train alone. The concepts are what confuse most people
As far as it lending itself to equipped more than raw, that is also incorrect. We train raw more than any multiply gym out there. 90% of our bench training is raw, most of the squat training is in briefs only and knee wraps are never used in the gym. Several of us have done raw meets in the past and done very well, using the same stuff that we always do in the gym, just altering the max effort choices
-
11-21-2009, 01:52 AM #37
I can say from my experience (and lifting with a @the time world class lifter), Westside can be very hard because of the near max work and missed attempts.
I don't have the article link but Wendler talks about this in an article and how frequent misses affect the CNS.
I in no way intend to discredit Westside, but I've found for my self using the 5-3 weeks (and then deloading with high volume speed work in the 3rd week) of the Wendler 5-3-1 has been enabled me to put on a noticeable amount of mass (been getting a lot of sincere "Are you taking steroids?" lately) and smashing all-time PRs.
I've talked to you extensively before Travis, so you know I respect you, Louie and Westside.
I just wanted a beginner to have all his options available.
I would also note though, a lot top raw lifters do quasi-Westside or completely different programs, so I think there's greater variation in the raw world.
I can say Westside is hands-down the best system for equipped lifting and for some may be the best raw training method.
-
11-21-2009, 09:14 AM #38
LOL well I would disagree for many many reasons here.
The proof is in the 531, a lot of people aren't getting the results out of the program that they'd like, but to each their own.
As far as what "top raw lifters" do, I've competed with many of them as well as talked about it, but possibly you know better than I do.
Missed attempts are the person's own fault. When doing max effort work, you have to pick your attempts wisely, making sure you hit small PRs along the way. If you're missing attempts in the gym all the time you're doing it wrong.
-
11-21-2009, 08:28 PM #39
Travis, do you think you could post some of your bench workouts in here, so we can get an idea of what you're doing. Both ME and DE workouts
High Rep is for pussies- SisterSteel
www.jakkedhardcore.com
-
11-21-2009, 11:49 PM #40
Not a problem cashcrew56. I keep all my stuff logged, but here was today's DE bench workout
DE Bench
bar x warmup
added doubled minis
bar x 10
135 x 10
185 x 3 - thumb length from the smooth
added choked purples
185 x 3
185 x 3
205 x 3 - pinkies on the ring
205 x 3
205 x 3
205 x 3 - comp grip
205 x 3
205 x 3
Floor Press - straight weight
*all sets thumb length from the smooth
225 x 10
275 x 10
335 x 13
Chain Press
15
10
10
8
V-Bar Pushdowns
80 x 15 x 4
Close Grip Pulldowns
170 x 10 x 4
CSR
2 plates 1 quarter x 10
3 plates 1 quarter x 8
3 plates 1 quarter x 8
3 plates 1 quarter x 8
CSR Shrugs
2 plates 1 quarter x 10
3 plates 1 quarter x 8
3 plates 1 quarter x 8
3 plates 1 quarter x 8
DB OHP
25 x 30
25 x 30
30 x 30
30 x 30
-
11-22-2009, 01:57 PM #41
Wow, that really is a lot of volume. How long are you usually at the gym on your DE workouts?
High Rep is for pussies- SisterSteel
www.jakkedhardcore.com
-
11-22-2009, 11:10 PM #42
Anywhere from an hour to an hour and a half at the most
-
11-24-2009, 01:45 AM #43
-
11-24-2009, 09:42 AM #44High Rep is for pussies- SisterSteel
www.jakkedhardcore.com
-
12-02-2009, 08:22 AM #45
could I get this stickied?
also I am with Crash on this, I feel it's pretty easy to get to grips with it's just hard for people to wisely pick numbers
Bookmarks