Please Scroll Down to See Forums Below 
yuppyguitar
Member
Hey guys, this my first post on this forum, and my first post ever regarding powerlifting. I come from a bodybuilding background, but I became interested in powerlifting as a way to increase my strength since I started jiu jitsu classes. Unfortunately I don't have as much time to research these days, but I try as much as I can. I came across the westside barbell template which seems to have a good reputation among the strong:
http://www.elitefitness.com/forum/w...g/westside-barbell-basic-template-469668.html and have a few questions.
1) On DL day, why no quad or calf exercises? I did notice this part: “This is not in the template, but I would also choose some kind of quad movement per week. You can do it on either day, but I would probably pick dynamic effort squat day. Or you can do it the scientific way; flip a coin.“ Why isn't it part of the official template?
2) On any squat/DL day, are we to choose just one exercise each for hamstrings, lowerback, abdominals? Also there is no mention of set/rep scheme for these supporting exercises. What is typical for a max effort day vs. a dynamic day? I tried the template today and ended up with using goodmorning for lower back (45x10, 95x8, 105x8, 115x, 125x8, 135x7), and similar 1 exercise schemes for hamstring and abs.
3) Kind of related to #2, what is the rep/set scheme like for supporting exercises on dynamic days vs. max effort days?
4) Is the powerlifting diet any different than a bodybuilding diet in the bulk phase?
5) How does westside barbell training style compare to other training templates? Has anyone found a different style more useful for the goal of increasing lift numbers?
My goal is to increase my numbers in the core lifts so that I can be more effective at martial arts. I'm not solely interested in breaking personal records, although I do have a bit of an ego and find such personal accomplishments to be self-motivating.
I'm fairly weak at the moment, weighing 70kg, tried my first ever DL max today at 150kg, but I guess its a decent start. I noticed that I wasn't winded after my max out sets as compared to my regular 3x8-rep bodybuilding sets, which was kind of nice. I read that 3-5 minutes of rest are required between max effort sets and found myself having to force myself to rest the full 3 minutes because I felt like I was ready to go, whereas in bodybuilding I definitely needed the 3 minutes to catch my breath. Finally, I'm living in Tokyo. There aren't any powerlifting gyms I know of. Currently I'm going to Konami Sports Club, which is marketed/designed for middle aged people who want to maintain general fitness, but its the closest and easiest access. I'll be ok for a while, but after surpassing 405lbs things might have to get creative. Any inputs/comments from the veterans are appreciated. Thanks.
http://www.elitefitness.com/forum/w...g/westside-barbell-basic-template-469668.html and have a few questions.
1) On DL day, why no quad or calf exercises? I did notice this part: “This is not in the template, but I would also choose some kind of quad movement per week. You can do it on either day, but I would probably pick dynamic effort squat day. Or you can do it the scientific way; flip a coin.“ Why isn't it part of the official template?
2) On any squat/DL day, are we to choose just one exercise each for hamstrings, lowerback, abdominals? Also there is no mention of set/rep scheme for these supporting exercises. What is typical for a max effort day vs. a dynamic day? I tried the template today and ended up with using goodmorning for lower back (45x10, 95x8, 105x8, 115x, 125x8, 135x7), and similar 1 exercise schemes for hamstring and abs.
3) Kind of related to #2, what is the rep/set scheme like for supporting exercises on dynamic days vs. max effort days?
4) Is the powerlifting diet any different than a bodybuilding diet in the bulk phase?
5) How does westside barbell training style compare to other training templates? Has anyone found a different style more useful for the goal of increasing lift numbers?
My goal is to increase my numbers in the core lifts so that I can be more effective at martial arts. I'm not solely interested in breaking personal records, although I do have a bit of an ego and find such personal accomplishments to be self-motivating.
I'm fairly weak at the moment, weighing 70kg, tried my first ever DL max today at 150kg, but I guess its a decent start. I noticed that I wasn't winded after my max out sets as compared to my regular 3x8-rep bodybuilding sets, which was kind of nice. I read that 3-5 minutes of rest are required between max effort sets and found myself having to force myself to rest the full 3 minutes because I felt like I was ready to go, whereas in bodybuilding I definitely needed the 3 minutes to catch my breath. Finally, I'm living in Tokyo. There aren't any powerlifting gyms I know of. Currently I'm going to Konami Sports Club, which is marketed/designed for middle aged people who want to maintain general fitness, but its the closest and easiest access. I'll be ok for a while, but after surpassing 405lbs things might have to get creative. Any inputs/comments from the veterans are appreciated. Thanks.
