Your first time doing west side? Gains?

[ffknight84]

How much size did you put on and how much did your lifts go up.

Im at 205, will be about 195-200 by the time i start.

Dead: 405 ( thx to back injury, was doing 485 )
Squat: 385
Bench: 275

Id like to put on 10 solid pounds over the 9 weeks, and get

deadlift: 500
squat: 455
Bench: 315

Are these attainable for a first timer doin westside minus the bands and chains ( no access )

 

[spatts]

I put on almost 20 pounds lbm in 2002, clean (more than in a previous year as a "bodybuilder" that involved a cycle of AAS).

I was inujured from improper form when I started, so I was deadlifting nothing (rehab), benching nothing (rehab) and squatting a pathetic 225 with proper form. Prior to the injuries, and with shitty form, I was deadlifting 285 for reps, benching 155 for reps, and squatting 225 for reps (reps being about 15). When I changed to proper form, all my lifts, that I could still do without pain, went backwards.

This was in April 2002.

I tested my lifts after 3mos of PLing in July 2002 and my totals were:

265 Squat
177 Bench
309 Deadlift

751 Total (Clean, single ply, belt, no knee wraps) 175 pounds



4 months later at my first meet (7 months into powerlifting-Nov 2002):

365 squat
250 bench
405 deadlift

1020 total (Clean, single ply, belt, knee wraps) 182 pounds



One year and one week into powerliftng (last month at the IPAs-Aug 2003):

415 squat
310 bench
460 deadlift

1185 total (double ply & canvas, belt, knee wraps) 195 pounds



So disregarding the first 3 months, which were mostly rehab and learning form, I added 434 pounds to my total.

ffknight84: I think those goals are attainable in an 8-12 week time frame, but not on "The 9 week program." They are attainable under the guidelines of a standard/advanced split.

 

[b fold the truth]

Note that Spatts had use of bands, chains, and she followed the principles to a T. She is a student of the game...no questions about that.

B True

 

[thebrute]

i've put a lot of pounds on my lifts since going to WSB. it takes a while to get used to it and you have to give it a chance. here's an idea...my squat went from 475(last comp best) to 550!! tb

 

[cheesecake]

I just finished my first 9 week cycle of WSB.

Before this I had trained twice in my life. Both for relatively short periods of time.

Before this cycle, I had not worked out in over 9 months.

Stats at beginning of cycle: 24 years old, 6'5", 260lbs.
At end of cycle: 24 years old, 6'5", ~275lbs.
Squat: 290 (wearing knee wraps and a belt)
Bench: 200 (wearing wrist wraps and chalk)
Deadlift: 315 (wearing a belt and chalk)

My next cycle started last week, and with this cycle I am using bands.

The next time that I max in 16-18 weeks, I plan on squating 335, benching 225, and deadlifting 405.
...chad...

 

[ffknight84]

ffknight84: I think those goals are attainable in an 8-12 week time frame, but not on "The 9 week program." They are attainable under the guidelines of a standard/advanced split. [/B]

is there a link to a website with the standard/advanced split ??

 

[spatts]

The sticky up top has a 9 week program, a 3 step intermediate program, and an advanced program for Westside...all in the same thread. You have to scroll through it.

 

[ffknight84]

ok thx

 

[Liftbig]

i have been training with the westside methods since last spring(of 2002). 4 weeks after i started using the methods i lifted in a local high school lifting meet between football teams( i dont even really count this as a meet). my lifts there were...
squat 580 (it was high too, lol, judge was pulled from study hall, lol)
bench 335
deadlift 600
total 1515
and i weighed in at 380
all these lifts are with a belt only.

after this meet i started to bench with a group of lifter who trained at westside(for squat and deadlift, but bench at another gym becuase of travel) in august of that year i did a bench meet at the fair..

bench 500
weighed in at 400 lbs
wore a double denim shirt borrowed from a training partner

later that year in november i did the ipa nats...

squat 675
bench 505
deadlift 620
total 1800
i exceeded the limit of the scale at this meet, so i weighed more than 440 here. probably more like 455-465
this meet i wore the same bench shirt. double frantz squat briefs, and inzer(uggh) double champion squat suit, and knee wraps, and deadlifted in my breifs and a singlet.

after this meet i started to go down to westside on monday and fridays with the guys i bench with.

in april of this year i did another full meet...
squat 775
bench 510
deadlift 650
total 1935
again, i weighed more than the limit of the scale the meet director had, so more than 440.
this meet i wore the same breifs, but i wore a frantz double poly squat suit,knee wraps, the same bench shirt, and deadlifted in my squat suit this time.

a month ago i did a meet...
squat 865
bench 550
deadlift 685
total 2100
this time i weighed in at 430, i lost some weight since the last meet, and i felt alot better on the platform.
i wore the same exact equipment for squat and deadlift as the previous meet. for bench i wore a loose karins double denim.

so in a roughly a year and a have ive put on 50 lbs(fat and muscle, but mostly muscle, i wish i had pics to share of me back then) and added 585 lbs to my total. keep in mind though i do use powerlifting equipment so that will account for some of the gains between when i lifted raw, and started to use equipment. but if you look at what i equipment ive worn since i started using it, ive put 300 lbs on my total in less than a year, wearing essentially the same stuff, and while losing weight... and without steroids.

your goals are acheivable imho. but give yourself more than 9 weeks. this first 9 weeks is going to be the time when you learn how to use the program, how your respond to the training, and how much volume you can handle. essentially this first 9 weeks will be a big learning phase. once you learn the ins and outs and understand the basics of westside, your lifts will take off. trust me.

 

[casualbb]

Do you want mass or strength? It might be easier to isolate and train one after the other.