Newf's Westside Work

newf · Jul 11, 2006

July 7th - Westside Barbell Template

This is how i interpreted the template any suggestions and/or tips are welcome.

A. Speed box squat - 10x2@154
B1: GHR - 3x5@bodyweight (partial reps)
B2: BB Steups - 3x5@132/143/154
C1: Slant board situps - 3x15@25
C2: Back extensions - 3x12@25

newf · Jul 11, 2006

Well i'm enjoying the westside stuff and boy my glutes (ass) and hamstrings are some sore today. Pullthroughs i strongly believed is the hideous culprit. The powersquat, wider stance just below parallel and less upright, might of futhered the pain.

July 9th

A. Speed BP - 8x3@110
B. 7.5inch board press - 1x5@220, 4x5@242
C1: Military press - 1x10@88
C2: Pulldowns - 1x10@150, 2x10@160

July 10th

A. Power squat - 1x3@176/220/264, 1x2@308, 1x1@320
B1: Pullthroughs - 1x10@130, 2x10@140
B2: Split squats - 3x10@88
C1: Hanging leg raises - 1x8
C2: DB external rotations - 1x10@10

Damn shoulder still won't heal, i guess all the heavy bag work i've been doing is not helping the cause.

evolution · Jul 12, 2006

WEEESSSSTTTTSSSSIIIIDDEEE!!!

Why are you board pressing on your DE day?

kca13 · Jul 12, 2006

Good luck, have you ever done any westside stuff before?

newf · Jul 12, 2006

Did you look over the template evo? Jim stated he done board presses on DE day.

Nope kca13 - first time. I really want to get my strength levels up.

Larrabee · Jul 12, 2006

Westside's stuff is nasty!! Jim Wendler is a great and brilliant guy. Good luck, I can't wait to see your results!!

evolution · Jul 13, 2006

newf said:
Did you look over the template evo? Jim stated he done board presses on DE day.

Nope kca13 - first time. I really want to get my strength levels up.

No, I hadn't looked through the linked template. I'll check it out tonight. I've just never seen any board pressing on DE day but rather on ME day. Good luck!

newf · Jul 13, 2006

evolution said:
No, I hadn't looked through the linked template. I'll check it out tonight. I've just never seen any board pressing on DE day but rather on ME day. Good luck!

Evo do you have any tips on the speed box squats? The first time i done them it didn't seem like i was generating all that much speed.

newf · Jul 13, 2006

July 12th

A. BB rows - 1x5@143, 4x5@154
B. Seated face pulls - 3x10@80

I've decided to stop all pressing for the rest of the week and suprisely my shoulder feels pretty good right now. Maybe i just need to give it a few weeks. Its in my front shoulder and is a soft tissue injury. Its not in the joint so to speak. I was having problems with it but tried powercleans from blocks one day and it made it worst.

However, i will still be using the westside stuff for squats and deads. That is my main focus at any rate. This way i can also work on my BB row strength which isn't all that high.

Almost forgot! My lower back is KILLING me! Man i can hardly bentover. Pullthroughs are brutal!

evolution · Jul 13, 2006

newf said:
Evo do you have any tips on the speed box squats? The first time i done them it didn't seem like i was generating all that much speed.

What percentage of your max are you using?
You might check a couple of things-
Are you sitting back properly rather than down?
Are you keeping tight while in the bottom position?
Can you vid yourself at all?

newf · Jul 13, 2006

evolution said:
What percentage of your max are you using?
You might check a couple of things-
Are you sitting back properly rather than down?
Are you keeping tight while in the bottom position?
Can you vid yourself at all?

I wish i did have a vid camera - not up on that stuff at all.

I'm trying to sitback but it will take alittle time to get use too. I used about %45 of my 1RM.

I keep tight - maybe its pretty fast but i was wondering if most trainees felt slow the first few sessions.

evolution · Jul 13, 2006

Yeah, it's the changing of the squat technique and slight pause at the bottom that's making it feel really different. After a few sessions with it, you should be nearing the 70% for your speed squats.

I think you should go check out Cressey's shoulder series to help your shoulder out.

newf · Jul 13, 2006

evolution said:
Yeah, it's the changing of the squat technique and slight pause at the bottom that's making it feel really different. After a few sessions with it, you should be nearing the 70% for your speed squats.

I think you should go check out Cressey's shoulder series to help your shoulder out.

I read all of EC's stuff.

%70 thou? That contradicts what Jim suggests on that article.

Squat and Deadlift Parameters for the Standard Template

Dynamic Squat – All sets done on a parallel box. A three week wave is used using the following sets and reps.

* Week 1 – 10x2 @ 50%
* Week 2 – 10x2 @ 55%
* Week 3 – 10x2 @ 60%

evolution · Jul 14, 2006

I really need to read that template. I guess I'm still stuck on the old Westside templates. Sorry, bro. That almost reminds me of Coan's deadlift routine...worked great.

I'd say don't sweat it since it's an entirely new movement. Speed gained is from speed practiced.

newf · Jul 14, 2006

A. Speed Box squat - 10x2@160, 60s RI

90s RI
B1: GHR - 3x5@bodyweight
B2: BB stepups - 3x5@160
C1: Situps on slantboard - 3x15@33
C2: Back extensions - 3x12@33

I'm getting more feel for the box squats.

evolution · Jul 15, 2006

Okay, I read through the article. The way it's written, it's kinda' confusing about the board work. Anyway, the board work is your ME movements and not used on your DE bench day.

newf · Jul 15, 2006

evolution said:
Okay, I read through the article. The way it's written, it's kinda' confusing about the board work. Anyway, the board work is your ME movements and not used on your DE bench day.

Triceps – one day is devoted to high intensity/low volume triceps work, the other is devoted to low intensity/high volume triceps. For example, high intensity triceps training would consist of 4 or 5 board presses or rack lockouts. The low intensity training will be geared to triceps extensions and pushdowns. On what day to put each of these is entirely up to you. In my experience, I’ve always had good results putting the high intensity day on dynamic bench day.

Where's your head at evo?

newf · Jul 15, 2006

Well Evo i just read a Dave Tate article:

Secret #8: Train for speed!

If you were to jump up on a table, how high would you get if you jumped slowly? How much force would you develop? Not much, huh? So why in the world would you want to train to be slow? Why not train to be faster? The faster you are, the greater the chance you'll have of blasting through your sticking point.

This is what the dynamic training day is all about. If you're a 500 pound squatter and are training with 250, then you must apply 500 pounds of force to the bar during the lift. Think blast! For most T-mag readers, I'd suggest a four week wave using the box squat. The percentages listed below would be of your best squat. For you competitive powerlifters out there, percentages would be lower since you may be using squat suits.

Week 1: 10 sets of 2 reps with 65%

Week 2: 10 sets of 2 reps with 70%

Week 3: 10 sets of 2 reps with 73%

Week 4: 10 sets of 2 reps with 75%

Only take 45 to 60 seconds rest between sets and use compensatory acceleration when performing all of your reps. That means you should really try to explode the weight up.

I think i will use higher percentages after reading this.

evolution · Jul 15, 2006

newf said:
Well Evo i just read a Dave Tate article:
I think i will use higher percentages after reading this.

I think this is where I was getting confused because I'm used to Tate's articles on Westside training. A raw lifter will typically use the 70ish percent margin. The other thing that was throwing me off is I've never seen a Westside article that advocated a lot of board work on DE day but it's used as their ME movement. I think hte OH lockouts would be a great thing though in the power rack with teh bar set at about chin to nose height with varying grip widths.

The thing about speed is once you start getting in the 80% area, you start losing speed on the bar. I, myself, am going to be knocking down the percentage max on my speed days for my Oly lifts and move towards a 12X2 or 12X3 method rather than a 10-12X1 (more than likely). Of course, the Oly lifts are a power movement anyway and...nm, now I'm just rambling and thinking out loud.

newf · Jul 16, 2006

evolution said:
I think this is where I was getting confused because I'm used to Tate's articles on Westside training. A raw lifter will typically use the 70ish percent margin. The other thing that was throwing me off is I've never seen a Westside article that advocated a lot of board work on DE day but it's used as their ME movement. I think hte OH lockouts would be a great thing though in the power rack with teh bar set at about chin to nose height with varying grip widths.

The thing about speed is once you start getting in the 80% area, you start losing speed on the bar. I, myself, am going to be knocking down the percentage max on my speed days for my Oly lifts and move towards a 12X2 or 12X3 method rather than a 10-12X1 (more than likely). Of course, the Oly lifts are a power movement anyway and...nm, now I'm just rambling and thinking out loud.

I get the first 2 tempos Evo but what the hell is 10-12X1? and what the hell does and...mn mean?

So you use pauses for speed work? I do have a short pause on the box squat , what about the BP? Eventhou, i've decided to finally give up presses TOTALLY for awhile and see how my shoulders reacts. Its feeling great right now but i'm sure with a few heavy presses it will comeback. So i believe a few weeks totally off will do the trick.