westside is confusing

[oso0690]

i was reading some articles on westside, and it's so damn confusing. what i don't get is that they switch up EVERYTHING every week? I think they always used box squats in 3 week waves for speed squat, and then i thought they used flat bench only with the dynamic effort method for speed bench? i didn't know there was contrast and reaction, lightened method, etc..

i also read that even a 100 pound squatter can use westside because it's mostly based on percentages, but many people say get a 2x squat and 1.5 body weight bench before starting something like that?

also i was wondering how often can you switch back to the same exercise, i know it's different for everybody, but what's the general amount of time, maybe a month?

 

[kethnaab]

you might find this helpful.

then again, you might not.

 

[Illuminati]

i was reading some articles on westside, and it's so damn confusing. what i don't get is that they switch up EVERYTHING every week? I think they always used box squats in 3 week waves for speed squat, and then i thought they used flat bench only with the dynamic effort method for speed bench? i didn't know there was contrast and reaction, lightened method, etc..

i also read that even a 100 pound squatter can use westside because it's mostly based on percentages, but many people say get a 2x squat and 1.5 body weight bench before starting something like that?

also i was wondering how often can you switch back to the same exercise, i know it's different for everybody, but what's the general amount of time, maybe a month?

How is this for a break down, its about as simple as you are gonna get:

DE Bench
Speed bench w/bands or chains (or none if you dont have them) 9sets of 3
tri and lat assistance exercises

DE Squat/Deadlift
Box squats w/bands or chains 9sets of 2
hams, glutes and lower back as assistance exercises

ME Bench
max out on one bench movement
(flat/inc bench, floor press, reverse band press, 1,2,3,4 board presses...)
same assistance exercises as DE bench

ME Squat/Deadlift
max out on one squat/deadlift exercise
(squat, box squat, conv/sumo dead, rack pull from various heights, reverse band deads, seated/standing GM's...)
assistance exercises same as DE squat/deadlift day

ME exercise selection:
typically changed up every 2-3 weeks. rotate them as you please

Assistance exercises: choose what set/rep scheme works best for you

 

[ErikZ]

you might find this helpful.

then again, you might not.

Shit, that thread is a killer man... Adding it to my favourites
COngrats, and K to u!