Westside Training

[Chambewy20]

Why is it that in this article:
http://www.isu.edu/~andesean/SIMSEM.htm
Louie supposedly said there must be 72 hrs between DE (dynamic effort/speed work) and ME (Maximum Effort):

Points on the Above Weekly Schedule:

* There are 72 hours between each speed day and its corresponding maximum effort day.


But in this one:
http://www.wannabebig.com/article.php?articleid=46
they run the bench DE and ME within 48hrs of each other

Sunday - ME squat/deadlift

ME exercise - Close stance bent over good morning - work up to a single or triple
Assistance - Glute - Ham raise - 5 sets of 8-10 reps
Abs - Standing abs - 4 sets of 8-12
Obliques - Dumbbell side bends - 3 sets of 4-8 reps
Reverse hypers - 3 sets of 8-12 reps

Tuesday - Speed bench

Speed Bench - 8 sets of 3 reps at 60% of your one rep max
Pressing movement - Closegrip 3 board press - 3 sets of 5
Extension - Elbows out extensions - 3 sets of 6-10 reps
Lat work - T-bar rows - 4 sets of 5-8 reps
Shoulder work - A few light sets of side laterals and front raises

Thursday - Speed squat

Speed squat - 10 sets of 2 reps at 50% of your one rep max
Speed deadlift - 6 singles of 60% of one rep max
Assistance - Zercher squats - 5 sets of 6-8 reps
Abs - Decline sit-ups with 5 second pause at bottom - 4 sets of 8-12 reps
Obliques - Dumbbell side bends - 3 sets of 4-8 reps
Reverse hypers - 3 sets of 6-8 reps

Friday - ME bench

ME exercise - Closegrip Incline press - work up to max single
Pressing movement - floor press - 3 sets of 5
Extension - Skull crushers - 3 sets of 6-10
Lat work - T-bar rows - 4 sets of 5-8
Light shoulder work


Does it matter whether it's 48 or 72?

I would work up to a heavy triple on the G.M.'s, just my opinion, usually the first your a littel timid, you'll usually hit more depth on the 2nd or 3rd... I would put another lowerback movement as an assistance, maybe a romanian deadlifte, zercher squats, something like that. I GHR's should be done on every lower day no matter what, if you have one that is... everything else looks cool, I've never tried close grip inclines, I suck at them bad anyways, maybe I oughta try them...

Wouldn't worry about the 48 or 72 dependant upon your schedule, listen to your body, just make sure you got things in the right order like Dev alluded to, have fun dude....

 

[2.5 Years]

It kind of sounds like you are pushing yourself too hard. Am I correct in reading that you worked heavy one day w/close grip, and then turned around the next day, and tried to max w/315? This would be part of the problem. You are not giving yourself enough time to heal and rest.

Your first point you made (arms went out like a chicken) is a good indicator of a form issue. When you read about WSB, you will hear a lot of people say that you need to tuck your elbows. This is very much true. they dont need to stay tucked for the entire lift. When lowering the bar you need to start turning your elbows in. This will do a couple things. One, it will get your tri's more involved with the lift (they are a major player in pressing power.) It will also help you to keep your upper back tighter.
Sounds like you are hitting a good spot on your chest. As long as its comfortable for you. Some generally, you will see bigger guys hit more towards their gut, simply because they can take inches off their stroke, and also b/c of the shirt that they are wearing.
you said that you were good till about 4 inches off your chest, and then struggled. This means that your tri's are lagging, and you need to bring your strength up in this area. I would address this with 2 board presses, and rack lockouts, with the safety bar set at 3-4inches off your chest.
What about your speed? were you quick to your sticking point?
Also, learn to drive with your feet. this will do A LOT for you. Practice learning how to use your leg drive with lighter weight, as its hard to learn this when you are using max weight. It might take a little bit, but you will get the hang of it, and will be able to get a considerable amount of leg drive when pressing.

Thanks again - I'll try out your suggestions - I'm trying the Westside first time officially this week - we'll see how things go - it will be several weeks of feeling it out but I'm at the point of a general understanding and am eager to get the ball rolling

 

[2.5 Years]

I would work up to a heavy triple on the G.M.'s, just my opinion, usually the first your a littel timid, you'll usually hit more depth on the 2nd or 3rd... I would put another lowerback movement as an assistance, maybe a romanian deadlifte, zercher squats, something like that. I GHR's should be done on every lower day no matter what, if you have one that is... everything else looks cool, I've never tried close grip inclines, I suck at them bad anyways, maybe I oughta try them...

Wouldn't worry about the 48 or 72 dependant upon your schedule, listen to your body, just make sure you got things in the right order like Dev alluded to, have fun dude....

Thanks Chambewy - I'm sure the schedule is important but as you say it's much more important to listen to what you can handle - thanks again

 

[Illuminati]

Thanks again - I'll try out your suggestions - I'm trying the Westside first time officially this week - we'll see how things go - it will be several weeks of feeling it out but I'm at the point of a general understanding and am eager to get the ball rolling

only other advice that I'll give you, is when you are starting off. don't add all kinds of extra work. you will quickly find that you are over training. stick to the basic format for several months.