Powerlifting Routines

[thumpinos]

I was reading Jeremy's Sheiko article and got to wondering just when a lifter should start playing around with programs like Wendler's and Westside? How long do you think is good to train before you start experimenting with these routines?

[kman025]

Originally Posted by thumpinos

I was reading Jeremy's Sheiko article and got to wondering just when a lifter should start playing around with programs like Wendler's and Westside? How long do you think is good to train before you start experimenting with these routines?

good question... i want to know the same thing

[bwys61]

I think a change will promote growth. Jwood changed and saw results. Westside's conjugate system is a system that promotes change very frequently, but sometimes it's not just the lift, it's the volume and percentages. Westside is 110+% every max effort day. I think the sheiko is great for beginners. Beginners recover faster and they can handle the extra volume.

Then, switch to Westside, then Wendler, then back. I am a westside believer, but have been doing a modified Wendler 531. I have been able to break some records, and going back to Westside, I am sure that I will be breaking records again and soon.

[jwood]

It is tough to say, it would probably be more of an individual thing. If you have done a solid routine for a 6 months to a year and feel that you have a pretty significant base, I do not see a problem with doing westside or Wendler's routine. I would hold off on sheiko until at a more advanced stage.

I think that both westside and wendler could be used for a beginner powerlifter as long as they have a good base to work with. I think you would need at least 6 months of intense training to achieve this. I definitely do not see anything wrong with either of you guys trying these routines for a 4 week cycle or so and see what happens.

[kman025]

currently im making rediculous progress with the basics, so i think what im doing is the quickest way to progress, but im thinking this could be a possible option in my future.

do you have a link to westside?

[jwood]

Originally Posted by kman025

currently im making rediculous progress with the basics, so i think what im doing is the quickest way to progress, but im thinking this could be a possible option in my future.

do you have a link to westside?

I would wait until your gains slowed or stopped and then switch things up, gain as much as you can from basic progression.

There is a ton of information on westside, I would go to
Westside Barbell - Powerlifting Equipment - Louie Simmons - Reverse Hyper Bench - Powerlifting Articles

And read the articles posted there that talk about ME workouts and DE workouts. You have to understand the way westside works in order to make gains using it.

[kman025]

Originally Posted by jwood

I would wait until your gains slowed or stopped and then switch things up, gain as much as you can from basic progression.

There is a ton of information on westside, I would go to
Westside Barbell - Powerlifting Equipment - Louie Simmons - Reverse Hyper Bench - Powerlifting Articles

And read the articles posted there that talk about ME workouts and DE workouts. You have to understand the way westside works in order to make gains using it.

yeah i plan on riding these easy gains all the way out...

alright ill read these soon

[BendtheBar]

Originally Posted by kman025

currently im making rediculous progress with the basics, so i think what im doing is the quickest way to progress, but im thinking this could be a possible option in my future.

do you have a link to westside?

Westside can be hard to understand sometimes. It is a system without a template but with a structure, if that makes sense?

If you want us to lay out a generic template, let me know.

[kman025]

Originally Posted by BendtheBar

Westside can be hard to understand sometimes. It is a system without a template but with a structure, if that makes sense?

If you want us to lay out a generic template, let me know.

yes that would be nice if you would give a generic template.

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what ive gathered about it that it has four days a week. Max Effort Bench, Max Effort Lower Body, Speed Bench, Speed Lower Body. is this right?

then you do one heavy bench related exercise/ lower body exercise on ME days that focusus on your weak point of the bench, squat, or deadlift??? followed by assistance work.

on speed days you use lighter weight, sometimes with bands or chains and to work on speed.


THIS MAY BE WRONG, but thats what i thought i gathered.

[Grim83]

Originally Posted by kman025

yes that would be nice if you would give a generic template.

------

what ive gathered about it that it has four days a week. Max Effort Bench, Max Effort Lower Body, Speed Bench, Speed Lower Body. is this right?

then you do one heavy bench related exercise/ lower body exercise on ME days that focusus on your weak point of the bench, squat, or deadlift??? followed by assistance work.

on speed days you use lighter weight, sometimes with bands or chains and to work on speed.


THIS MAY BE WRONG, but thats what i thought i gathered.

this is the basics as far as i know, but there are also things like prilepins (sp?) table, RE work, 3week waves, etc etc