Westside Training

[2.5 Years]

I've seen some things mentioned here and there about the Westside theories on this board but haven't seen any journals or anything - I am trying to learn all I can about Westside training before starting a routine - I've found an assortment of sites but am still having a hard time grasping some of the details.

If anyone has tried these methods before, can tell me if these layouts are a good example to at least start with (the only problem is I don't have bands - can get chains but not bands)

http://www.ironlife.com/mag/issue4/westside.htm
http://www.voimaharjoittelu.net/westsidestarttipaketti-viikot-13-a-23.html?language=en
http://www.wannabebig.com/article.php?articleid=46

I've also found the following with just with various info on the concept:
http://www.isu.edu/~andesean/SIMSEM.htm
http://www.jasonbrader.com/jasonbrader/listings/l0049.shtml
http://www.muscletalk.co.uk/article-westside-barbell.asp

If anyone here has had a journal using this please let me know - I tried a search but didn't see much just alot of people saying they use some ideas from the routines. I would love to hear about some people's experiences here because this is where I learned about the 5x5 and have a great amount of respect for individuals at this site.

Thank you

 

[Cynical Simian]

http://www.elitefitness.com/forum/showthread.php?t=455992

 

[2.5 Years]

http://www.elitefitness.com/forum/showthread.php?t=455992

Thanks Cynical - I think I started to read this in early Feb and had forgotten about it - has bits and peices that may help so it will be good to read the whole thing.

Thank you

 

[Guinness5.0]

You don't need bands/chains to have a good run. The important thing is to do an appropriate amount of work and to address YOUR weak points.

And there's enough info in the links you posted to write a book - what specifically is puzzling you?

ANd you may not need speed work, depending on your level of experience. What are your stats (ht/weight and relevant lifts)?

 

[silver_shadow]

good news, illuminati has just outlined the basic WSB template here:
http://www.elitefitness.com/forum/showthread.php?t=469668

 

[Chambewy20]

You can also go to elitefts.com and look under articles and search for templates. Also try going to the actual westside-barbell.com and hear it straight from the horses mouth.

There's a bit of a learning curve at first, then you just mold the model to what works best for you.

 

[Illuminati]

good news, illuminati has just outlined the basic WSB template here:
http://www.elitefitness.com/forum/showthread.php?t=469668

I didn't outline that. It's an article by Jim Wendler. I see a lot of Q's about WSB, and when I came across this article, I thought that it would be best to post it.

 

[2.5 Years]

You don't need bands/chains to have a good run. The important thing is to do an appropriate amount of work and to address YOUR weak points.

And there's enough info in the links you posted to write a book - what specifically is puzzling you?

ANd you may not need speed work, depending on your level of experience. What are your stats (ht/weight and relevant lifts)?

Guinness - actually I don't know my weak points and based off of a couple of articles it can take an expert to find some of them. However, I actually ran through a DE today for shits and giggles to see how things feel and while doing it I think I actually located weak points on bench and rows - it was actually very interesting and not something I would have ever picked up on normally.

To answer your questions:
32 yrs old
ht 5' 10"
wt 230 lbs
don't know body fat but probably in low 20's
lifting 3 years this Aug

relevant lifts - 1RM - the squat is the only thing I'm sure of:
Squat: 405 raw
DL: probably 425 - 405 raw has been done for 5x3
Bench: probably just over 300 - 275 has been done for 1x5


What was done today:
Speed Bench: 8x3 at 150 lbs
- what I don't understand about this is I read you need to wait a minute between each set - I waited 30 secs

CGBP: warm up and then 225 for 5x2
- a little tougher than I thought and could see where some problems were like not keeping the elbows in tight enough

Barbell Rows: 115 for 8x3
- very easy and confused on what it's doing

DB shoulder press: 25 for 6x8 and then 45 for 6x8
- obviously I meeded this up pretty good but it ended up taking a good amount out of me


I obviously need to do more research and am just beginning to feel this one out - it really does feel like the DF 5x5 was a good intro into this and now I can really get a much better understanding of how far I can push myself.

 

[Guinness5.0]

Don't do the rows DE style (light weight, done fast). Just do 'em noramle as assistance work. You'd only work one DE movement for upper body and one movement for lower body per week.

 

[Illuminati]

Guinness - actually I don't know my weak points and based off of a couple of articles it can take an expert to find some of them. However, I actually ran through a DE today for shits and giggles to see how things feel and while doing it I think I actually located weak points on bench and rows - it was actually very interesting and not something I would have ever picked up on normally.

To answer your questions:
32 yrs old
ht 5' 10"
wt 230 lbs
don't know body fat but probably in low 20's
lifting 3 years this Aug

relevant lifts - 1RM - the squat is the only thing I'm sure of:
Squat: 405 raw
DL: probably 425 - 405 raw has been done for 5x3
Bench: probably just over 300 - 275 has been done for 1x5


What was done today:
Speed Bench: 8x3 at 150 lbs
- what I don't understand about this is I read you need to wait a minute between each set - I waited 30 secs

CGBP: warm up and then 225 for 5x2
- a little tougher than I thought and could see where some problems were like not keeping the elbows in tight enough

Barbell Rows: 115 for 8x3
- very easy and confused on what it's doing

DB shoulder press: 25 for 6x8 and then 45 for 6x8
- obviously I meeded this up pretty good but it ended up taking a good amount out of me


I obviously need to do more research and am just beginning to feel this one out - it really does feel like the DF 5x5 was a good intro into this and now I can really get a much better understanding of how far I can push myself.

tell me where you are getting stuck in your bench and I will tell you what your weak point is, and how to improve it