RipStone's 5x5-GFH journal

[RipStone]

What do you guys think of this...run Westside for 6 weeks(two three week microcycles) in order to work on some week areas. Then, starrt SF 5x5 again from scratch. Besides wanting to work on a few weak areas, I think it would be good for me to get away from the 3 main lifts in order to prevent any injuries cus I am starting to have some hip discomfort. Also, I think a new program would be a good change mentally.....get me really excited to be in the gym again.

 

[nelmsjer]

Running Westside for 6 weeks certainly isn't going to harm you at all. Remember madcow's advice, though. At the end of the day, your departure from the big lifts will have been beneficial if the big lifts go up when you return to them. WSB can help you work on your speed in the lifts, which may help your SF 5x5.

They are both good programs. Go for it.

 

[Cynical Simian]

I don't buy the injuries argument, but it sounds like you really want a mental change from the 5x5, and that's understandable. With any program switch, just make sure that whatever you're doing is serving a purpose and making you stronger (as indicated by effects on the big compound lifts) rather than allowing illusory "progress" simply because you're doing different exercises. With that said, it sounds like you've considered this stuff and made a good choice with Westside.

 

[Guinness5.0]

Make sure to have a decent grasp on westide before starting. It ain't rocket scinec but it is something that is pretty easy to screw up. Just be sure to keep your workload in the ballpark of what you're doing now, and make sure the movements you choose are appropriate for your weaknesses/goals. I.E. don't do board presses if your weakness on bench is at the bottom - doesn't really get you anywhere. I've got a nifty WSB article collection I could e-mail you. PM me if you want it (it's the one Anthrax Invasion and silver shadow have).

I'm sure that's common sense for you, but I suppose it bears repeating.

FWIW I'll be running WSB in about two weeks so it'll be interesting to see what happens to each of us.

 

[RipStone]

Thanks for the replies fellas. It helps verify some of my thoughts. I have a pretty good understanding of the WS principles, but knowing more can't hurt. That would be great if you could e-mail me the aticles G5.0. Check your PM box.

I certainly hope the lifts I choose will benifit the big 3. I mean that is my intentions and I am picking lifts that will help with my weak areas which are upper and lower back, speed from the hole, and speed off my chest. I want to get away from doing the big 3 directly for a little while as well.

Here is the routine I put together. Open to any critque...

mon-ME upper:
-medium-close grip paused bench press, work up to a triple (horizontal push)
-one hand DB rows (horizontal pull)
-30* incline DB press (horizontal push)
-sitting rope race pulls (horizontal pull)

wed-DE lower:
-speed box squats, 8x3(should I do a wave?) (push)
-bent-knee GMs (pull)
-one-legged leg press (push)
-abs

fri- DE upper:
-speed decline bench press (horizontal push)
-narrow grip chins(vertical pull)
-standing OH BB press (vertical push)
-isolation triceps, biceps, rear delts

sat-ME lower:
-rack pull done just below knee height, work up to a triple (pull)
-DB steps ups (push)
-GHRs (pull)
-abs

All supplemental work will be done using undulating periodization and short of failure. My goal is to get all the reps in for each set.

week 1: 3x10(30)
week 2: 7x4(28)
week 3: 4x8(32)

I think the volume is pretty low which should be good for me cus I have come to realize I need more recovery.

 

[donny43]

I sort of think that westside is for the advanced lifter although saying that you sound like you need a change.
In a Westside routine you need to focus on your weakness. That means if you have weak
triceps hitting board presses with mixed grips at you sticking point.
Or hitting partial deads to blast through you sticking pont at your dead if you have one.

Have a look at the extended russian routine on this page
http://freespace.virgin.net/jamie.k/russian.htm
It is about half way down the page and still focusses on the 3 main lifts (which is what I would do at your developing stage) at different intensities week by week as well as throwing some assistance work in.

 

[RipStone]

I sort of think that westside is for the advanced lifter although saying that you sound like you need a change.
In a Westside routine you need to focus on your weakness. That means if you have weak
triceps hitting board presses with mixed grips at you sticking point.
Or hitting partial deads to blast through you sticking pont at your dead if you have one.

Have a look at the extended russian routine on this page
http://freespace.virgin.net/jamie.k/russian.htm
It is about half way down the page and still focusses on the 3 main lifts (which is what I would do at your developing stage) at different intensities week by week as well as throwing some assistance work in.

Thanks for the link. I checked it out and it looks like a great program, but not something I wanna run at this time in my progress. I wanna get away from doing the big 3 cus I have been doing them for 14 straight weeks without any devation. I think it would be a good idea to get away from them for a little while.

FYI, I have a very good idea of how WS works and what the purpose of running a WS template is. I have read many articles at elite by Dave Tate, Jim W., Louie Simmons, etc.

I have to disagree with you on the point that WS is for the advanced lifter only. I have seen Louie say that even a begginner can run WS, athough by begginner I am sure he means a begginer PLer, and not a total newb to lifting.

 

[young_squatter]

Hey Rip, Personally I think your program looks really good.....I would be doing more volume if it were me but I have a good recovery rate, and at that volume you have you will be able to recover nicely.


Question:
Do you plan on changing your ME movement every 2-3 weeks so you can keep progressing in lifts?????? I think its a much better Idea to switch the ME movement and do different lifts to assist on lifts you wanna help....

 

[RipStone]

Thanks for the comments YS. To answer your question, I was planning on running WS for 6 weeks and switching ME lifts every 3 weeks(so 2x during the 6 week cycle). But as always, I have to play this by ear.

BUMP for any other suggestions, thoughts, etc on running WS for 6 weeks and then going back to SF 5x5. Also, how does the WS routine look? Finally, any one check out my pic?

 

[Guinness5.0]

I'm not sold on rack pulls - they seem like an ego booster without much real carryover to full pulls. But I haven't done 'em personally. just basing that opinion on what others have said.