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Old 07-06-2009, 12:05 PM   #31
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I really liked the good mornings and i am now understanding why a lot of powerlifters use them so often and I think this week instead of deadlifts I am going to try to do heavier good mornings.

I have also been reading a lot about the westside barbell methods and I think I may use a similar program to theirs. They are the pretty much the strongest around. The only thing is I am not sure about doing 1 rep maxes every week, I am thinking of more working up to a 3 rep max instead.

I was thinking:
Monday: Max Effort Bench
Tuesday: Dynamic Effort Squat/Deadlift
thursday: Dynamic Effort Bench
Friday: Max Effort Squat

This is very similar to what I do now, but I will incorporate the conjugate method to cycle ME exercises.
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Old 07-06-2009, 12:05 PM   #32
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The one rep max thing didn't really work for me, but I'm an old fart. Many Westside trainees don't do much direct deadlift training. My work buddie doesn't do direct deadlifts. He does good mornings, box squats and RDLs.
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Old 07-06-2009, 12:06 PM   #33
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Next week I am going to begin doing a similar routine to theirs, I really like the Dynamic Effort Days, but my routine will pretty much stay the same. As I have been reading a lot more about westside I noticed that they do not deadlift very often but I think I will try to include a little more.
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Old 07-06-2009, 12:06 PM   #34
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Some guys work in a RE day...repetition work, like bodybuilding....but I prefer to cycle that in when every now and then when I finish a cycle.
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Old 07-06-2009, 12:06 PM   #35
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I read about that today in an article and it was the first I had ever heard of it from westside but it seems like a good idea to shock the system. What do you mean by cycle? Just cycling lifts in the conjugate method?
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Old 07-06-2009, 12:07 PM   #36
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I know Westside doesn't do cycles, so I should have been a bit more clear about what I said. What I do when I run a powerlifting cycle is usually do a bodybuilding style routine after about 6-8 weeks. If you run 6 weeks on Westside, maybe do 3 week repetition work.

BUT, I wouldn't do that unless you need a mental change, or you stop making progress. Westside has enough rep work except directly on the big 3. I wouldn't stray from straight Westside until you see how your body reacts.
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Old 07-06-2009, 12:07 PM   #37
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ok that clears it up thanks, I am still thinking about the westside program, I just dont want to make any mistakes with it and do it wrong
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Old 07-06-2009, 12:08 PM   #38
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Jun 19, 2009, 6:11pm

Here is Thursday's workout, it was a good one:

Shoulder Press 5x5
155,165,195,195x4,195x3

Dynamic Effort Bench 9x3
185 plus heavy band for 5 sets
155 plus heavy band for 4 sets

Close Grip Bench
185x8
225x6 x 2 sets
235x 4

Lying Extensions
3 sets of 40 pound dumbells for 10 reps
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Old 07-06-2009, 12:08 PM   #39
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Jun 19, 2009, 6:14pm

Here is todays workout

DE Squat 12x2
205x7 sets plus 1 band
205 x 5 sets plus 2 bands

Rack Pulls 4 inches from floor
315 x 6 sets of 1

Dumbell Row
95 x 8,8,6

Barbell curls
85x 15,12

Another great workout I really like the dynamic effort days so next week my schedule will go like this

Monday:ME Bench (work up to 3 rep max)
Tuesday: DE Squat

Thursday: DE Bench
Friday: DE Squat/Deadlift/Goodmorning will switch every couple weeks
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Old 07-06-2009, 12:08 PM   #40
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Workout looks good. Are you working in heavy ab work at all? That seemed to help for me when I was PL training.
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