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westside conjugate method vs bill starrs 5x5
- Thread starter mbag012
- Start date
The westside method is an advanced method that can be utilized by anyone. However it has to be adapted to meet a novices needs and this requires someone experienced. If you have an experienced person that can guide you then the westside method is great. If you train alone then the 5x5 program would be better. Its simple and effective, and westside isnt simple. If you wish to study the westside program then buy the book of methods and start studying. Then you can adapt your training to meet your needs.
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
ive read up on the westside method quite alot and theres something that im wondering
every westside article i read says
week1
Monday
maximum effort squat
wednesday
max effort bench
friday
speed squats
sunday
speed bench
on week 2, do i start the max effort squats on monday or tuesday? on week 1 theres a rest day between each training day but when it goes over to week 2, the max effort squat day is immediately after the speed bench day. am i suppose to do the max effort squat on monday on week2 or on tuesday?
can someone please help me out i cant seem to find any information to help clarify this.
every westside article i read says
week1
Monday
maximum effort squat
wednesday
max effort bench
friday
speed squats
sunday
speed bench
on week 2, do i start the max effort squats on monday or tuesday? on week 1 theres a rest day between each training day but when it goes over to week 2, the max effort squat day is immediately after the speed bench day. am i suppose to do the max effort squat on monday on week2 or on tuesday?
can someone please help me out i cant seem to find any information to help clarify this.
The days stay the same every week. And speed sq should be thursday, and speed bench would be sat. They need to be 3 days after max effort work.
NTBM REP
i have to karma someone else before i karma you again and i havent found any post good enough to karma lol
all the sources ive managed to find several sources saying different things.
ME squat monday - always the same
ME bench wednesday - always the same
DE squat friday or thursday -
DE bench saturday or sunday - one source quoted sat and another sunday.
but does it really matter on what day you train? no matter how you try to organise it, two of the training sessions will always be one day apart.
all the sources ive managed to find several sources saying different things.
ME squat monday - always the same
ME bench wednesday - always the same
DE squat friday or thursday -
DE bench saturday or sunday - one source quoted sat and another sunday.
but does it really matter on what day you train? no matter how you try to organise it, two of the training sessions will always be one day apart.
The key is to have a speed session 3 days after a max session. So if you do a max lower session monday then speed is on thursday. If you do max upper wed then speed is on sat. The days are irrelevant, only the pattern matters. And of course hitting pr's and avoiding accomodation.
NTBM REP
ive got a question about the speed session,
i found it really...relaxing to do compared to the ME day. i did 12 sets of 2 reps at 50% of my 1rm and i didnt feel very fatigued at all. i then proceeded to do good mornings, deadlifts and abs and finished without feeling too tired. maybe its because i did such heavy good morning workout on monday?
im assuming that youve done the westside conjugate method so can i get some more information from you? youve been alot of help thanks in advance.
i found it really...relaxing to do compared to the ME day. i did 12 sets of 2 reps at 50% of my 1rm and i didnt feel very fatigued at all. i then proceeded to do good mornings, deadlifts and abs and finished without feeling too tired. maybe its because i did such heavy good morning workout on monday?
im assuming that youve done the westside conjugate method so can i get some more information from you? youve been alot of help thanks in advance.
By the end of the speed session you should be smoked. Maybe your 1rm projections are off. Also the rest periods in between sets should be much shorter than max effort sessions. This should be a high intensity session with sub maximal weights to increase bar speed. Are you using bands or chains? When I do speed squats I use about 400 and 200 band or chains. The weights and tenshions change slightly but the bar weight is usually 40-60% 1rm. Then I add the tension to this. If I use straight weight I use about 70%.
NTBM REP
I dont have access to bands or chains because i go to a university gym. its full of people doing the 3/4/5day splits and people who do half squats hahaha.
i used 50% of the 1rm with only straight weights and 20-30second rests which is probably the reason why i found the session so easy i think. ill post back after todays speed bench session.
ive had a question about the ME day. if you failed at a certain weight, lets say for example at 300lb, would you try lifting 295lb or would you end the main move right at the failure?
i used 50% of the 1rm with only straight weights and 20-30second rests which is probably the reason why i found the session so easy i think. ill post back after todays speed bench session.
ive had a question about the ME day. if you failed at a certain weight, lets say for example at 300lb, would you try lifting 295lb or would you end the main move right at the failure?
You can go to elitefts.com and order your own set of bands. They sell chains but the shipping is expensive. You can try searching a salvage yard near you for some. When doing me work its a good idea to make small jumps after 90%. So if your 1rm on bench is 290, Id go 275,285, 295 for a pr. If you miss it thats fine try again another time. I would also take 295 off a 2-3 board also in that instance and work up to a board 1rm. Board work will allow your body to get used to heavier weights.
NTBM REP
haha i dont live in america so im guessing the shipping would be more expensive than the actual items i will be ordering. im using pounds because im familiar with them as well as the metric units.
my question was, lets say:
i bench 280, then i bench 285, then 290, then i fail at 300 because i decided to do a stupid jump. would you try a 295lb bench after you failed on the 300lb bench?
i left my ME squat and bench session unsatisfied the last time i did them,
i still cant karma you lol
my question was, lets say:
i bench 280, then i bench 285, then 290, then i fail at 300 because i decided to do a stupid jump. would you try a 295lb bench after you failed on the 300lb bench?
i left my ME squat and bench session unsatisfied the last time i did them,
i still cant karma you lol
If you went for 300 and missed then like I said Id take it from a 2-3 board. This way you still get the benefit of handling 300. If you live overseas Id go to the metal website and order from them. The carry the same stuff and shipping might be better. Id check both places for shipping. Elitefts ships out of Ohio, and metal comes out of Finland.
NTBM REP
so this is week 2 of westside conjugate method AND!!!
MY SQUAT JUMPED FROM 280 IN WEEK 1 TO 320 IN WEEK 2!!!!
my bench declined from 220 to 210 though...but this is probably because the spotter i had during my first week helped me a bit too much. this week my spotter only helped me after i failed the 1 rep max.
still kinda weak but im making progress and thats what matters. i can deadlift 280 without breaking a sweat now.
the only problem is that i dont know what accessory excersizes i should do to increase my bench. i found it kinda difficult to lift the bar off my chest. once i got it around 5 inches off my chest i couldnt lift anymore and thats where i failed my bench.
i need to know how to analyse my weakness when im benching. can anyone help me with that?
MY SQUAT JUMPED FROM 280 IN WEEK 1 TO 320 IN WEEK 2!!!!
my bench declined from 220 to 210 though...but this is probably because the spotter i had during my first week helped me a bit too much. this week my spotter only helped me after i failed the 1 rep max.
still kinda weak but im making progress and thats what matters. i can deadlift 280 without breaking a sweat now.
the only problem is that i dont know what accessory excersizes i should do to increase my bench. i found it kinda difficult to lift the bar off my chest. once i got it around 5 inches off my chest i couldnt lift anymore and thats where i failed my bench.
i need to know how to analyse my weakness when im benching. can anyone help me with that?
You need to bring up your lats and shoulders. That with good technique will give you that explosion of your chest. Then you need to do lots of board work for the lockout.
NTBM REP
NTBM REP
