need WSB lower body program

[skaman607]

Please, I want to train my upper body bb, and my lower body PL,
thanks
Matt

 

[b fold the truth]

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[Imnotdutch]

Please, I want to train my upper body bb, and my lower body PL,
thanks
Matt

I'm not sure that this is possible. The lifts (competition and gym) are really whole body lifts. You can't just do lower body in powerlifting........its an all or nothing thing.

 

[jeremys]

i agree with IND

 

[spatts]

Well said.

Skaman, looks like this:

Sun...Speed bench (tris lats shoulders)
Mon...Max Effort Squat/Dead (core glute/ham)
Wed...Max Bench (tris lats shoulders)
Fri...Speed Squat/Dead (core glute/ham)

 

[skaman607]

well i meant instead of max effort and speed effort bench days, could I just bb my upper body?

 

[skaman607]

Could a possible program look like this?

Sun: Chest, delts, tris
Mon: Max effort squat dead
Wed: Bi's Lats
Fri: Speed effort squat dead

 

[t3c]

ummm why not just train as a PLer...you can still incorporate some BB stuff and set your asistance reps accordingly.

the only thing that could go wrong is... *gasp* you get stronger

 

[spatts]

Skaman, t3 has a point. Not all powerlifters train the same way, but one of the reasons I choose to train using the Westside methods is that it seems to be VERY comprehensive. We have strength work, speed work, high rep hypertrophy work, GPP work...it's not lagging in any aspect. Best of all, it is about targeting individual strengths and weaknesses. If the top part of your bench is weak, it's likely do to weak triceps, and so you could focus on close grip top end partial work, and add extra work and speed work that focus on tris...you can even drag a sled with the tris! It's complex, but at the same time, very versatile. It's based on old Soviet Olympic Lifting techniques, and is not TOO unlike many old school BB routines...back before men chose between strength and physique. I'm not trying to sell it to you, I just want you to understand that you don't have to sacrifice your physique goals to be strong, and vice versa. You CAN have it all, if you want it bad enough. Powerlifting, at least WSB style, will put some serious size on you, and you don't have to be a wilderbeast to do it. The difference is diet (and the fact the most PLers [I know] don't diet). Put Kaz, Blakely, Halbert, Vogelpohl...any of them, on a cutting diet, and look out Mr. O.

 

[teen1216]

I train hybrid Westside with a lot of Olympic style stuff in there. If you want to, you can make it work for bodybuilding. I even hit biceps some on my schedule.

 

[spatts]

Same here, teen. I use OL work as accessory moves on speed days alot of the time, and hit the bi's occassionally too. Why have a weak link?

 

[skaman607]

I just wanted some mass on my upper body before I start Pling with it, I already have some on my legs, so I'd figured i'd start now with them

 

[skaman607]

I think I'll just do WSB with a few modifications here and there, and i think I'kk spend next week trying to change from bb bench form to pl bench form, and to work on my squat and deadlift form, which could use some work.

 

[Imnotdutch]

I think I'll just do WSB with a few modifications here and there, and i think I'kk spend next week trying to change from bb bench form to pl bench form, and to work on my squat and deadlift form, which could use some work.

Good luck.......

There are plenty of people here who follow westside or a modified version of it........I'm sure that you'll get plenty of good advice.