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westside or 5/3/1 ????

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richieallenIconwestside or 5/3/1 ????06-02-2012 @ 11:13 
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Member 1381, 1240 posts
SQ 280, BP 165, DL 317.5
762.5 kgs @ 105kgs UnEq
Post Edited: 06.02.2012 @ 11:14 AM by richieallen
hi fellas, putting strongman competition on back burner for now as became a new dad so dont have as much time and money but will defo be training 2-3 times a week probably more 3 than 2. So ive decided to go back to powerlifting again and get the big 3 ups (but include o/h). So know a bit a bout westside and also what ive read on-line, and i have a copy of the Jim Wendler 5 3 1 ebook. I like the 5 3 1 system but im worried its not enough accessory work, and i dont want to just add anything as that would mean im not sticking to the system. read an article on powerlifting uk about westside and came up with this a 4 day routine done over a 3 day week... not sure if its correct so if the guys on here know or follow the principles could you let me know what ive done right and wrong cheers fellas.

dynamic effort upper

bench 8 x 3
shoulders- miltary press/push press/seated military press
tris- cgbp/bench lockouts
lats/upper back-pull ups/face pulls/bar rows

max effort lower (on all ME days atleast 3 sets at 90%)

Max effort exrcise to atleast 3 x 1- 18" deads/fronties/high box sqaut/deadlift/banded deads/banded sqats
hamstrings-glute ham raises/good mornings
lower back-glute ham raises/good mornings
abs-wieghted sits ups/side bends/leg raises

max effort upper (on all ME days atleast 3 sets at 90%)


max effort exercise-2 board press/floor press/falt bench/incline bench/close grip
shoulder-side/front/rear raises
tris-cable work
lats- face pulls/dumbell rows

dynamic effort lower 50% 1rm

box sqauts 8x3
deads 8x3
hams-glute ham raise/godd morning
abs

tried to follow the rules. Im stil a bit confused of the rep range for assistance work aswell..

cheers
RicoIcon...06-02-2012 @ 15:52 
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Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Hi mate, I am considering westside as well. I have the EFS Basic training book and for assisrance it recommends 3-4 sets of 6-15 reps, depending on the exercise.
richieallenIcon...06-02-2012 @ 17:07 
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Member 1381, 1240 posts
SQ 280, BP 165, DL 317.5
762.5 kgs @ 105kgs UnEq
cheers bud...
jpmproIcon...07-02-2012 @ 13:21 
Member 2556, 39 posts
SQ 215, BP 140, DL 240
595.0 kgs @ 95kgs UnEq
how are you getting on with it ? and what's your opinion of decline bench as a max effort ? I ask as it allowed me to handle more weight than a flat bench and I enjoyed it.
richieallenIcon...07-02-2012 @ 16:46 
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Member 1381, 1240 posts
SQ 280, BP 165, DL 317.5
762.5 kgs @ 105kgs UnEq
i planned on starting it tommorow but am unsure ive planned it out correctly... so until i know a bit more im going with a routine dale norris gave me last year.
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