Adapting a Westside routine

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The_Lechamotive		Adapting a Westside routine	13-04-2014 @ 19:59
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	My goal is improving the big 3 lifts, so a Westside type routine seemed logical. The only issue I have is hitting a max single twice a week doesn't seem to work for me. I find that I make better progress working up to a 90% of 1RM double or 85% triple, then trying to improve that on a lift for two weeks & changing the max effort lift. I just wanted to ask if the following looks fit for purpose or if its a bad idea to mess with the protocol? For example: ME Bench 5 x 50% 5 x 60% 5 x 70% 3 x 80% 2 x 90% 2 x 90% 2 x 90% ME Front squat 5 x 50% 5 x 60% 5 x 70% 3 x 80% 3 x 85% 3 x 85% 3 x 85% The question is do I need to be training at or over 90% to make best progress and is the volume optimal?? Many thanks in advance for any advice!

milsy		...	13-04-2014 @ 20:10
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	Post Edited: 13.04.2014 @ 20:13 PM by milsy I find that I make better progress working up to a 90% of 1RM double or 85% triple, then trying to improve that on a lift for two weeks & changing the max effort lift. advice! Where did you get that adaption idea After speaking to a top level ipf lifter that is pretty much the exact layout he uses with brutal effect the only thing I am not sure about is the percentages I would just work upto want felt good on that session and try better it in the next session then leave it till that moment comes round and try better what you did in the first session it will take time to establish 3rpm and 2rpm in the big three A lot of this will depend on if you lift single ply or just unequipped ? Anyway a very interesting thread

AMH_Power		...	13-04-2014 @ 20:59
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	The_Lechamotive said:My goal is improving the big 3 lifts, so a Westside type routine seemed logical. The only issue I have is hitting a max single twice a week doesn't seem to work for me. I find that I make better progress working up to a 90% of 1RM double or 85% triple, then trying to improve that on a lift for two weeks & changing the max effort lift. I just wanted to ask if the following looks fit for purpose or if its a bad idea to mess with the protocol? For what it's worth, unless your injured, I have nothing but a firm belief that you could improve them lifts (bench more than the others) from practice alone. At that weight you'll struggle to overtrain unless you are doing silly volume and reps. As a beginner lifter I wouldn't worry about % as they will change very fast, and I definitely would not do lift variations, because 1) it's wasted effort when practice take priority, and 2) might teach bad habbits. I'd honestly bench 2-3 times a week, work up to a single where form is challenged regardless of how much heavier I could do (sometimes as low as 70% if my st isn't perfect), then do some back off sets in the rep range of 2-5, with technique priority, then speed, then weight. The biggest gains will come from your body knowing how to perform every detail of the lift, not from how much you can make your triceps burn. Once you make the most out of what you have (you're a 100kg!), then I'd look at working on weak parts or trying to spur new gains by doing exercises that are new... because in effect you are a beginner and you will get beginner gains from just the lifts. Leave the gym knowing you practised well and worked hard, but you also know there's a touch more to give. fk the numbers at this stage mate, maybe when you are floating at 3 plates you'll need to start wave loading or periodizing, but not when the load isn't enough to cause serious physical change.

milsy		...	13-04-2014 @ 21:27
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	AMH_Power said: For what it's worth, unless your injured, I have nothing but a firm belief that you could improve them lifts (bench more than the others) from practice alone. At that weight you'll struggle to overtrain unless you are doing silly volume and reps. As a beginner lifter I wouldn't worry about % as they will change very fast, and I definitely would not do lift variations, because 1) it's wasted effort when practice take priority, and 2) might teach bad habbits. I'd honestly bench 2-3 times a week, work up to a single where form is challenged regardless of how much heavier I could do (sometimes as low as 70% if my st isn't perfect), then do some back off sets in the rep range of 2-5, with technique priority, then speed, then weight. The biggest gains will come from your body knowing how to perform every detail of the lift, not from how much you can make your triceps burn. Once you make the most out of what you have (you're a 100kg!), then I'd look at working on weak parts or trying to spur new gains by doing exercises that are new... because in effect you are a beginner and you will get beginner gains from just the lifts. Leave the gym knowing you practised well and worked hard, but you also know there's a touch more to give. fk the numbers at this stage mate, maybe when you are floating at 3 plates you'll need to start wave loading or periodizing, but not when the load isn't enough to cause serious physical change. this is the way I tend to train and have trained for a few years out of interest how long have you been training this way and what effect has it had on your lifts and body weight in that time also have you ever hit any sticking points if so did you just carry on and get through em or did you adjust the traing the reason i ask is like i said i train a similar method to you and just find that i am having to change and train abit differently to get the most out of my lifts in comp

walker		...	13-04-2014 @ 22:25
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	The_Lechamotive said:My goal is improving the big 3 lifts, so a Westside type routine seemed logical. Logical if you're a multiply lifter, or equipped at the least..

The_Lechamotive		...	14-04-2014 @ 00:45
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Just to add a bit more detail, I've only trained for sport in the past (Rugby) and have been set back by some pretty bad injuries over the last 3 years. I was at my best when I trained heavy lifts properly over the summer with Rick, Little A and Joni in Adlington 2011! link to my log: [url=]http://www.sugdenbarbell.co.uk/forum/Phill-will-never-do-bench... [/url] I'm 6'3 and probably a shade over 100kg right now, with a second row forward body type (long arms and legs). The goal for this year is as close to 140kg bench, 180 sq and 220 dl as i can get.

Fazc		...	14-04-2014 @ 10:34
Sports an extremely muscular arse. Member 38, 6253 posts	My advice would be just not to do Westside. Pick something aimed at a raw lifter at your level.


The_Lechamotive		...	14-04-2014 @ 17:20
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Fazc said:My advice would be just not to do Westside. Pick something aimed at a raw lifter at your level. Can you point me to / suggest an example routine please?

glen_danbury		...	14-04-2014 @ 18:56
Member 735, 1193 posts SQ 220, BP 135, DL 235 590.0 kgs @ 80kgs UnEq	The_Lechamotive said: Can you point me to / suggest an example routine please? madcow 5 x 5 - great program for intermediate lifter

Fazc		...	14-04-2014 @ 23:32
Sports an extremely muscular arse. Member 38, 6253 posts	The_Lechamotive said: Can you point me to / suggest an example routine please? Train 3 x week. Do some form of a Squat, Press, Pull each session. The actual lifts are better than variations. Substitute a variation if you can't do the lift 3 x week. Volume and max sets in the same week. A week of squatting could look like this: Monday - Squats 5x5 Wednesday - Front Squat 5x5 Friday - Squat up to a single and 1-2 higher rep back offs Something like that for Bench and Deadlift as well. Add in other stuff as needed. You don't really need someone elses routine, you want to get better at something so do that, and do it often. You just need to focus on improving the lifts in a few rep ranges. Over time that adds up.

walker		...	14-04-2014 @ 23:35
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	Post Edited: 14.04.2014 @ 23:40 PM by walker Fazc said: Train 3 x week. Do some form of a Squat, Press, Pull each session. The actual lifts are better than variations. Volume Add in other stuff as needed. You don't really need someone elses routine Amen

JohnGym		...	14-04-2014 @ 23:36
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	glen_danbury said: madcow 5 x 5 - great program for intermediate lifter http://squatbot.net

The_Lechamotive		...	28-04-2014 @ 22:15
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Taken on board several of the posts in this thread. Spending less effort on variations and accessories, more effort on doing the core lifts. Working on triples rather than the 5's suggested as I can't hack that volume. Feel better doing less more often, 5 reps at 80, 85 and 90% gives me DOMS from f**king hades. I am however keeping dynamic/speed days, because I cannot lift @ 90% + intensity four times a week during the peaks of some programs. I don't know if i'm just a pussy or if that's just the life of a natty lifter with smashed up joints. The upshot is i'm making progress for the first time in several years, thanks for the help guys!

The_Lechamotive		...	04-01-2015 @ 19:22
balls one size too big Member 338, 604 posts SQ 175, BP 130, DL 210 515.0 kgs @ 100kgs UnEq	Accidentally stumbled into doing a texas method type routine. Is this madness or Sparta? Monday - lower body volume day (5x5) Tuesday - Upper body volume day (5x5) Wednesday - off Thursday - lower body speed work/ recovery Friday - upper body speed work/ recovery Saturday - off Sunday - lower body max Monday - Upper body Max For the max days working up to a 5rm till stall, then 3rm, 2rm etc. finally deload and test 1rm.

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