Raw lifter

[Feyed]

Hi to everybody!
I'm a raw lifter and i'm coming from Italy. I started a powerlifting program some months ago. I usually use a belt during my workout (sometimes without it).
I'm doing Westside protocol but i think is a little bit hard to follow for a raw lifter
Do you think Westside is good for a raw novice lifter?

Thanx to all

 

[jcp2]

If you never plan on putting a shirt on, don't rely heavily on upper end ME exercises, you are not going to need much board work unless you have a serious problem with a sticking point at that level.

 

[pwrlftrscott]

If you never plan on putting a shirt on, don't rely heavily on upper end ME exercises, you are not going to need much board work unless you have a serious problem with a sticking point at that level.

and i would not suggest the super wide squat stance box squats either, they will destroy your hips without briefs or a suit. but the basic principals of the conjugate method will work with a raw lifter, you can still max every week on ME day as long as you switch up the exercises, just pick ones that are well suited for a raw lift ( more full range stuff) and still use the DE day as well.

 

[jcp2]

And for those that don't think westside can work for a raw lifter, i had not been able to hit 405 a few weeks ago, i doubled it last night. Mainly from my speed work i guess, because i haven't been doing much except boards and pin presses on ME day. I have been doing my speed work paused on my chest, a little different but i find it more effective, and i dropped the bands benching all together. I am going to add some chains in thier.

 

[pwrlftrscott]

And for those that don't think westside can work for a raw lifter, i had not been able to hit 405 a few weeks ago, i doubled it last night. Mainly from my speed work i guess, because i haven't been doing much except boards and pin presses on ME day. I have been doing my speed work paused on my chest, a little different but i find it more effective, and i dropped the bands benching all together. I am going to add some chains in thier.

good job on the pr. and yes bands are very hard on your shoulders for benching, some can do it, not me. chains seem to work better.

 

[Feyed]

Thanx for the answers!

My DE workout for the bench press is:
- DE bench press 9 x 3 with three different grip (30 - 45 s pause). I do a pause on my chest
- heavy dumbell work (3 or 4 sets of 10)
- tricipes work (tate press, jm press or heavy dips) 3 sets of 6
- lat work (heavy barbell work plus chin ups ----> 3 o 4 set of 10)
- stretching

I switch the dumbells every 3 weeks and i use a barbell doing a 3 second pause at the bottom every reps

The ME of bench is similar as DE excpeting for the core exercise (only bench).

DE squat/dl
- box squat (low, medium, high box squat)
- heavy single with Dls
- heavy back
- heavy harmstring and addominal
- shrugs

ME squat DL
- core exercise (squat, dl and heavy pin pulls)
- heavy back
- heavy hamstring and addominal

 

[jcp2]

Heavy singles with deads is too much every week after your speed work. Speed work is not a cake walk, i am usually dripping afterwards. What i just started doing is alternating 3 inch platform deads, and rack pulls from a few inches below the knee on my De day. I having keeping reps in the 3-5 range. Then i am going to pull every 4-6 weeks to mark my progress and see how it works. Don't worry about the back work so much on Lower days, look at dimmels, GHR, hypers, ReverseHypers, I do GM's when it is not my max exercise, pullthroughs and heavy ab work. You want to hit your posterior chain hard on lower day.

 

[Feyed]

Heavy singles with deads is too much every week after your speed work. Speed work is not a cake walk, i am usually dripping afterwards. What i just started doing is alternating 3 inch platform deads, and rack pulls from a few inches below the knee on my De day. I having keeping reps in the 3-5 range. Then i am going to pull every 4-6 weeks to mark my progress and see how it works. Don't worry about the back work so much on Lower days, look at dimmels, GHR, hypers, ReverseHypers, I do GM's when it is not my max exercise, pullthroughs and heavy ab work. You want to hit your posterior chain hard on lower day.

I usually do speed pin pulls. I do 6 - 8 sets of 2 on the rack or heavy singles.
Ok, i'll keep your suggestion. I don't do GM's because i have a light problem on my back.
Yesterday i did dimmels but i don't understand if i did them to the right form.
My gym don't have a ghr bench so i do NGHM (not every week).
I think i am on the way to increase my squat and DLs. My bench is punny because i don't know how to bench. I try to learn the right tecnique.

 

[jcp2]

I usually do speed pin pulls. I do 6 - 8 sets of 2 on the rack or heavy singles.
Ok, i'll keep your suggestion. I don't do GM's because i have a light problem on my back.
Yesterday i did dimmels but i don't understand if i did them to the right form.
My gym don't have a ghr bench so i do NGHM (not every week).
I think i am on the way to increase my squat and DLs. My bench is punny because i don't know how to bench. I try to learn the right tecnique.

I did dimmels for the first time a two weeks ago. They are going to be a maistay though, start out holding the bar, and on your way down drive your ass out as much as you can, when the bar gets around your knees somewhere your arch will beging to feel like it is going to break, at this point you should feel a big stretch in your hams, reverse it now. They are to be done pretty quickly and sets of 15 seemed to wipe me out.

 

[Feyed]

Thanx a lot for your reply!! I did dimmels with 30% of my best raw deadlift.