Please Help Me Design My Westside Routine..

[|ronMan]

Okay I have decided after much thought to give Westside a shot. No reason that I shouldnt try and ulitize all aspects of strength training etc.

Seems VERY confusing so far though.

Okay there is a Max Effort (ME) day for squat/deadlift and bench, and a dynamic day for bench and squat/deadlift?

Something like this I guess.

Day 1: ME Squat/Deadlift
Day 2: Rest
Day 3: ME Bench
Day 4: Rest
Day 5: Dynamic Squat/Deadlift
Day 6: Rest
Day 7: Dynamic Bench

ME squat/deadlift
Good Mornings work up to a max triple, then to a max single
Pull Throughs 3 sets 8-10 reps
Machine Crunches 3 sets 10-12 reps
DB Side Bends 3 sets 4-8 reps
Reverse Hyperextensions 3 sets 8-12 reps ... What do reverse hypers look like!!??

ME bench
Half Bench Presses work up to a max triple, then a max single
Flat DB Flyes 3 sets of 5
Skull Crushers 3 sets of 4-6 reps
Seated V-bar Pulldowns 3 sets 5-8 reps
One-arm DB Rows 3 sets 5-8 reps
DB Hammer Curls 3 sets 5-8 reps
One-arm DB Side Laterals 3 sets 8-10 reps *light*

Dynamic squat/deadlift
Speed Squats 10 sets of 2 reps at 50% 1RM
Speed Deadlifts 6 singles of 60% 1RM
Rack Pulls 3 sets 5-8 reps
5-Second Paused Machine Crunches 3 sets 8-12 reps
DB Side Bends 3 sets 4-8 reps
Reverse Hypers 3 sets 6-8 reps

Dynamic bench
Speed Bench Presses 8 sets 3 reps @ 60% 1RM
Dips 3 sets of 5
Seated Skulls 3 sets 6-10 reps
Curl-grip Chins 3 sets 5-8 reps
Incline Underhand Rows 3 sets 5-8 reps
Barbell Curls 3 sets 5-8 reps
One-arm Cable Side Laterals 3 sets 8-10 reps *light*

(1) Which exercises are taken to full muscular failure and which are not?
(2) Are the assistance exercises and all that heavy or light or taken to failure or what? Help!
(3) I am not going to be able to do floor presses and board presses and a few others - will this be a problem?
(4) When does this routine change? When do I increase in weight? I am missing the structure or something... When should I change the exercises? When should I check my maxes etc.
(5) Should I test my 1RM when the first times I do ME squat/deadlift and ME bench?
(6) For board presses for bench cant I just do half presses instead?
(7) What are JM presses?
(8) Does the days per week and all that ever change?
(9) How long is one Westside cycle?
(10) When should I test my maxes to see if I get stronger?
(11) I am assuming that with speed bench and all that I am going to just go through the motions as fast as possible correct?

Help guys!!

 

[Hannibal]

Hell I can't sleep...let me see if I can simplify it a bit....

For most cases you only want to do 4 or 5 exercises per workout. Not set in stone...but a good place to start.

1)Unless using the repitition method dont take any work to failure...don't be afraid to miss on ME day, but dont make it a habit either.
2)Assistance Ex are something that you have to figure out what sets and reps work best for you...but they are not generally taken to failure.
3)Why not? Floor presses are pretty easy to do with a partner, dont know where you lift. And making boards for board presses is vary inexpensive....if you CANT....improvise.
4)The ME work you rotate every 2 week...at least when you are new to the routine. The accesory work you switch when they aren't working for you any more...depends on skill level...generally every couple of weeks or so.
5)Yes, if you don't already know what your 1 RM are for the three lifts...you will need a number to base you percentages for speed work off of.
6)Board presses are better....they allow you to control where you stop the bar at the same point....and like I said...making boards for board presses is very inexpensive.
7)Do a search for JM presses...there are several threads about this movement.
8)Nope...the training days never change...Sun,Mon,Wed,Fri
9)Not sure what you mean by a Westside Cycle...so I would have to go with 52 weeks a year?
10)Every 8 weeks or so is good enough....usually just work up after speed work to see where you are at.
11)There's a little more to it than "going through the motions" on speed work, but yes as fast as you can on the dynamic work. Best to SEE someone perform these movements so you know what FAST is.

 

[|ronMan]

10)Every 8 weeks or so is good enough....usually just work up after speed work to see where you are at.

Okay thanks man, quick question.

After 8 weeks I should test my new 1RMs, should I do them on ME day or on dynamic day?

 

[Hannibal]

After 8 weeks I should test my new 1RMs, should I do them on ME day or on dynamic day?

Usually just work up in weight after your speed sets. However, if you aren't planning to compete you could take a Saturday and treat it like a meet...testing all three lifts. There are several different ways to do it.