Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 05-13-2011, 09:30 PM   #1
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100
Activity: 44% Activity: 44% Activity: 44%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,303
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2558677
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Westside Barbell Template

Westside Barbell Template - Working With the Standard Template

Westside Barbell Template


Working With the Standard Template
By Jim Wendler
For EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

--------------------------------------------------------------------------------

The Standard Template

There is a great story from Dave about how the Standard Template originated. I've heard it 435 different times and it never gets old. But that's because Dave signs my checks and I have to nod and laugh whenever he says anything. All kidding aside, the Standard Template was really first introduced in Dave's article, The Periodization Bible, Part I and is gone over extensively in The Periodization Bible, Part II. This was a two part series that made things easier for me and really broke things down. Remember, that I was in your shoes not too long ago, so I understand your frustration with some of this stuff. This is probably the most used template that people follow. Here is the general breakdown of the Standard Template. For many of you this is review, so bear with me.

Sunday Dynamic Effort Bench

Dynamic Bench Press
Triceps
Shoulders
Lats/Upper Back


Monday Max Effort Squat/DL

Max Effort Exercise
Hamstrings
Low Back
Abs


Wednesday Max Effort Bench Press

Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back


Friday Dynamic Squat/DL

Dynamic Squat
Hamstrings
Low Back
Abs


Review of the Standard Template

2 days devoted to the bench press
2 days devoted to the squat/deadlift
2 days devoted to dynamic training
2 days devoted to max effort training
4 days devoted to repetition training
Now let's review some of the training parameters within this template. For the sake of simplicity, I'm going to leave out chains and bands. Everything is going to be done with straight weight so there will be no confusion about percentages. Plus, I am going to leave out stance, grip changes, rest periods, etc. In reality, most of this stuff is inconsequential once you grasp the big picture.

Bench Press Parameters for the Standard Template (dynamic, max effort and repetition)

Dynamic bench press 8 sets of 3 repetitions; all sets done are done with 55% of raw 1RM. Rest periods are approximately 60 seconds, but have never really seen the purpose of this, personally. The whole goal of speed day is to move the bar quickly on the concentric. If you need to take an extra minute to accomplish the goal of the day, then by all means, do so. Also, don't get too hung up on changing your grips. The only reason why I changed my grip on this day was to keep track of the number of sets I was doing. Again, remember why you are doing what you are doing.

Max effort bench press this includes a variety of exercises, but the most por are the floor press, 2 board press, 3 board press, incline press and close grip bench press. On max effort bench press day, you pick one of these exercises and work to a 1RM. Most will switch to a different exercise every 1-2 weeks and simply try to break their record. On this day, based on your 1RM for THAT day, you will try to do 3 lifts at or above 90%. You can take as much rest as you want, but I would probably say around 3-5 minutes between your heaviest sets.

Triceps one day is devoted to high intensity/low volume triceps work, the other is devoted to low intensity/high volume triceps. For example, high intensity triceps training would consist of 4 or 5 board presses or rack lockouts. The low intensity training will be geared to triceps extensions and pushdowns. On what day to put each of these is entirely up to you. In my experience, I've always had good results putting the high intensity day on dynamic bench day.

Shoulders this is similar to the triceps in that there is a high intensity and low intensity day. The high intensity day is technically not high intensity, but high stress. In this category, I would put dumbbell bench press, dumbbell incline presses, military presses (with dumbbells or a straight bar) and dumbbell floor presses. In the low stress category, front raises, side raises and rear raises are good choices. Again, you can choose which day to put them on, but I liked putting the high stress shoulder training on dynamic bench day.

Lats/Upper back Both days are devoted to lats and upper back and both are done with low intensity, high volume. The way that I worked this is that on Sunday, I would do lat work (usually a row or a pull-up) and no upper back work. On Wednesday, I would do another lat workout (but with a different exercise) and my low stress shoulder work would consist of a rear raise, face pull or a seated dumbbell power clean. So essentially, on the low stress shoulder day, I would kill two birds with one stone: an upper back exercise with a low stress shoulder movement. I did this because I never did front raises or side raises and felt that I got enough stimulation from my other work. It's not gospel, but it's something to think about.

Squat and Deadlift Parameters for the Standard Template

Dynamic Squat All sets done on a parallel box. A three week wave is used using the following sets and reps.

Week 1 10x2 @ 50%
Week 2 10x2 @ 55%
Week 3 10x2 @ 60%
Upon completion of the 3rd week, you simply start the wave over again. All %'s are based on your best squat. Let's disregard equipment at this point and say it's based on your best 1RM of your box squat wearing whatever you usually wear on this day. Again, refer to my commentary on dynamic bench training regarding rest periods. This is not conditioning, this is speed work. Save your conditioning for another time.

Max Effort Squat and Deadlift Similar to the max effort bench press, one exercise is used per week and worked up to a 1RM. Because most people have eliminated good mornings as a max effort exercise, I will choose the following for your exercises. I understand that many do not have these bars that I list, but this is the list, nonetheless:

Safety squat bar squat
Cambered bar squat
Manta Ray squat
(All squats are done on a low (1-2" below parallel), parallel or high (1-2" above parallel) box. As you can tell, there is a great many variations with these three exercises.
Rack deadlifts (or pin pulls)
Deadlifts while standing on elevated platform
Reverse band deadlifts
Again, you want to hit around 3 lifts at or above 90% of your 1RM for that day. Most people switch exercises every week or every 2 weeks. Try to break your PR from your previous effort. To make things easier, simply switch between a squat movement and a deadlift movement. Rest 3-5 minutes between your heaviest sets.

Hamstrings now here is where things get tricky. Unlike the shoulders/triceps routine of high intensity/low intensity, many people are weak at such exercises as the glute ham raise that they simply need to do the exercise and not worry so much about sets/reps. If you don't fall into this category, you can do bodyweight glute ham raises on one day, and on the other day, you can add a band or a plate for resistance.

Low Back Again, we cannot really isolate the lower back without hitting the glutes and hamstrings. But you can pick from exercises such as back raises, 45 degree back raises, Reverse Hyperextensions, pull-throughs and good mornings. Depending on how you do some of these exercises (i.e. with a great amount of intensity) you can use ONE of these for your hamstring and low back exercise. For example, good mornings can be done for both. If you were to pick reverse hyperextensions or pull-throughs, then you can get away with doing an extra hamstring exercise. Some people can train their lower back twice a week, others cannot. A good way to do this is to pick one "easy" exercise (R.H., pull-throughs, un-weighted back raises or band good mornings) on one day and pick a heavier exercise on the second lower body training day.

Abdominals These are usually trained heavy twice a week in the standard template. Some good exercises to choose from weighted sit ups, Roman Chair sit-ups, stability ball, hanging leg raises, side bends. This is not very complicated but you just need to do them; that's usually the hardest part.

So let's go over the pro's and con's of the standard template:

Pro's of the Standard Template:

Variation: Because you are doing a variety of exercises on max effort day, it helps keep things fresh and keeps you motivated. Plus most people have never done board presses, floor presses or box squats before trying the standard template, so there are a lot of new exercises being utilized.

Record Breaking You are doing two max effort days a week, so you have the ability to break a lot of personal records. This can keep motivation high and give you tangible results NOW. This is one of the best things about this template.

Easy: I never thought I would say this but if you actually think about it, the standard template is pretty easy to follow IF YOU THINK ABOUT IT. You have one slow and heavy day and one fast and light day for the squat and bench press. After each of those days, you train the muscles that involve those lifts. You try to be fast on one day, try to lift heavy on the other day and get huge afterward.

Combo of Max Effort, Dynamic Effort and Repetition Training: If done correctly, this combo is incredible. You can get fast, big and strong. These are three qualities that most people really want.

Flexibility with Supplemental/Accessory lifts If you are doing the correct loading on max effort and dynamic day, then you can really play around with the volume with your training on these lifts. Let me explain: With the dynamic training, you are almost always operating within 50-60% and no matter what max effort exercise you choose, you are still operating around 90-100%. Now your volume can be raised and lowered by your assistance lifts. This can give you a lot of room to play around with and allow you to pick and choose exercises and volume based on how you feel that day.

Con's of the Standard Template:

Variation: Now stay with me on this one. Training for a big squat, bench and deadlift is not easy. But if you don't have good form on these three lifts, then things can start to go down hill. You can counter me and say, "Your form is trained on dynamic day." And to you I respond, "Fool! It's easy to lift correctly with light weight." While a safety squat bar can help increase your squat and deadlift, it won't teach you correct form. This is because the variation of the bar will throw your form off. Then you throw this nugget at me, "Well, I will work up on dynamic day to 90%" and to you I respond, "Are you now doing two max effort workouts a week?" Remember that if you are going to throw in a new wrinkle, then you are going to have to smooth something else out. You can't just add without taking away. (And this will be discussed in a future article).

Record Breaking: Now I've got two of the same things for pro and con. While record breaking is a good thing, it can also lead to a mentality of "testing" versus "training". Too many people try to break a record and will not fall within the 3-5 lifts at or above 90% of their max. All of their focus is devoted to breaking a PR rather than training to get stronger.

Too Heavy on Dynamic I would say that the vast majority of questions about the squat revolve around dynamic squat day. Now if you take a step back and look, the PURPOSE of dynamic day (and again, I fall victim to trying to make things too simple) is to basically move the weight from point A to point B as fast as possible. Now for the bench, that is to move the bar from your chest to lockout; in the squat (or box squat) that is to move from off the box to standing. So now that we've established that, the problem that I've seen is that most people, when you add up the band tension and bar weight (and factor in that they are basing the percentages on a full-meet squat with equipment and they are doing an un suited box squat (different lifts!)): they are actually not even close to doing a dynamic workout. This is not so much a con of the program, but a con of the interpretation of the program. This wouldn't be a horrible thing if the max effort work and supplemental work was cut back, but 99% of the time, it's not. This was really driven home a couple of weeks ago in a conversation with Mark McLaughlin. To quote Mark, "The reason I think people some times bash DE work is because they do not execute it properly."

For the Standard Template to work properly here is a list of things that must be done:


All dynamic work must be as DYNAMIC. Focus on speed, not weight. If you are slow, then you are missing the purpose of this day. If the bar % is not exactly 55% or whatever, don't worry. Because you are doing a standard max effort day, I would rather have you focus on erring on the side of too light. Remember that bench shirts can skew percentages quite a bit, so if you are going to use %'s as guidelines, use your raw bench press as a guide.

Max effort work must fall within 3-5 lifts at or above 90% of that day. If you go below this, you are not getting the benefit of max effort training. If you go above this, then you are going to compromise other areas of your training.

Because you need form work on the main lifts, it would be advisable to work up on dynamic effort day. When you do this, the max effort workout must be tailored as such. For example, if you were going to work up on Sunday and hit 3 lifts at or above 90% on the bench press, the max effort workout on Wednesday would consist of accessory and supplemental work only. But you need to do the appropriate amount of max training on DE day. So instead of doing 8x3 on dynamic day, you can cut that to 5 sets and start working up. There is no set guideline for the amount of sets, but 5 seems about right. Now if you are going to work up on dynamic squat day, cut out the Monday max effort work PRIOR to that session. So that would be on Monday before the Friday squatting session. The Monday after the Friday session (I'm starting to get confused now) you can still do max effort work, but you may want to cut some of the assistance work. You don't have to, but it may help.

So when do you do all of this? For the bench training, it's a bit easier. This is because you don't have to pre-plan it. If you are feeling unusually strong on Sunday, then let it out and see what happens. A good estimate would be to try to do this every 3rd workout. For squatting, it may require a little more work and would stick to the every 3rd workout guideline. But (you knew it was coming) if you do feel a bug up your ass to go heavy on dynamic squat day, even if it wasn't planned, then the Monday workout after should be nothing but assistance and supplemental work. Just make sure that your heavy is "heavy". If you are going to do it, then commit and do it.

In regards to picking supplemental and accessory work to make things simple:

Choose one high intensity/low volume triceps (lockout) movement per week.


Choose one low intensity/high volume triceps movement per week; remember this if you are doing a lot of dumbbell work (which is essentially a close grip movement) you may not need a lot of volume on this exercise.


Choose one high stress shoulder movement per week.


Choose one low stress shoulder movement per week. Remember my example in the beginning of the article I used this movement as an upper back exercise on my max effort bench press day.


Choose two lat movements a week; preferably one horizontal row and one vertical pull.


Choose one high stress low back/hamstring movement per week: good mornings, Romanian deadlifts, weighted back raises, weighted 45 degree back raises, glute ham raises with added resistance (band or weight plate).


Choose one low stress low back/hamstring movement per week: band good mornings, Reverse Hyperextensions, body weight back raises and 45 degree back raises.

Choose two abdominal exercises per week.


This is not in the template, but I would also choose some kind of quad movement per week. You can do it on either day, but I would probably pick dynamic effort squat day. Or you can do it the scientific way; flip a coin.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


1 members found this post helpful.
Share with Facebook
Sponsored Links
Old 05-13-2011, 10:10 PM   #2
gaspers04
gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Points: 16,960, Level: 83 Points: 16,960, Level: 83 Points: 16,960, Level: 83
Activity: 8% Activity: 8% Activity: 8%
 
gaspers04's Avatar
 

Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,495
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood: Brooding
Reputation: 184470
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member


Default

Love some Westside. I have deviated from Westside from time to time but I always return, it works best for me. Body by Westside Baby!
__________________



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
gaspers04 is online now   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 12-16-2011, 01:26 PM   #3
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100
Activity: 44% Activity: 44% Activity: 44%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,303
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2558677
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Bump.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 12-16-2011, 02:00 PM   #4
dmaipa
dmaipa
focused and ready
Living in the Shadows
Max Brawn
Points: 12,684, Level: 73 Points: 12,684, Level: 73 Points: 12,684, Level: 73
Activity: 0% Activity: 0% Activity: 0%
 
dmaipa's Avatar
 

Join Date: Nov 2009
Location: New York..
Posts: 3,076
Training Type: Bodybuilding
Fav Supp: Food
My Mood: Inspired
Reputation: 48162
dmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machine
Default

I'll be going back to this method after the vacation. It's something Ive been incorporating here at the university and it has been giving great results, of course i tailor it more towards athletic performance.
__________________
Connect with me more:

THE AIPA PROJECT | HAWAII FITNESS AND AWESOME KU LIFESTYLE BLOG

Youtube Channel: THE AIPA PROJECT

Twitter, Instagram, Facebook: @theaipaproject
dmaipa is offline   Reply With Quote


Share with Facebook
Old 02-01-2012, 02:35 PM   #5
miked96
miked96
has no status.
Senior Member
Max Brawn
Points: 12,479, Level: 73 Points: 12,479, Level: 73 Points: 12,479, Level: 73
Activity: 19% Activity: 19% Activity: 19%
 

Join Date: Feb 2012
Location: Greenville,SC
Posts: 1,633
My Mood: Relaxed
Reputation: 139594
miked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master member
Default

From Greg Panora:

Dynamic bench day

1.Bench against mini bands.
8x3 do 145 week 1, 155 week 2, 165 week 3 and then repeat.r

2.Dumbell presses
3x15 rotate flat, incline and decline.

3.Tri extensions
5x10 rotate dumbells, barbells, JMs, and band extensions.

4.Pullups, pulldowns, or rows
4x10

5.Rear delts
3x12

6.Biceps
3x12-15

Max effort squat and dead day

1.Rotate rack pulls, good mornings, front squats, zercher dls, more goodmornings. Throw in a full squat or dl every now and then as u see fit. Work up to a max single.

2.Weighted back extensions or hypers.
5x10

3. Stiff legged deads, band leg curls, or band goodmornings, ghr
5x12-15

4. Shrugs w/ dumbells or barbell
4x10

5. Weighted crunches or Band abs
5x15

Max effort bench day

1.Rotate floor press, ultra wide benches, inclines, declines, benches against bands, reverse bands and board presses. Work up to a max single.

Everything else should look the same as the dynamic day

Dynamic squat day

1. Speed box squats against green bands.
6-8x2 rotate 315,350,375 and 405.

2. Speed dls
6x1

Everything else should look the same as max effort day.

Wear briefs when u squat and a belt.
miked96 is offline   Reply With Quote


Share with Facebook
Old 05-21-2012, 09:40 AM   #6
kenbanks
kenbanks
has no status.
Member
Brawn
Points: 2,151, Level: 28 Points: 2,151, Level: 28 Points: 2,151, Level: 28
Activity: 3% Activity: 3% Activity: 3%
 
kenbanks's Avatar
 

Join Date: May 2012
Location: Brewer, Maine
Posts: 74
Training Exp: Too damn long
Training Type: Bodybuilding
Fav Exercise: Deadlift
Fav Supp: I don't take supplements.
Reputation: 5660
kenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributorkenbanks is a consistent contributor
Default

Glad this is a sticky.
kenbanks is offline   Reply With Quote


Share with Facebook
Old 06-01-2012, 10:42 PM   #7
statirasman
statirasman
is recovering from squats.
Member
New Brawn
Points: 1,601, Level: 23 Points: 1,601, Level: 23 Points: 1,601, Level: 23
Activity: 0% Activity: 0% Activity: 0%
 
statirasman's Avatar
 

Join Date: May 2012
Location: Horizon City, Texas, USA
Posts: 36
Training Exp: 1 Year off and on
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Heavy weights.
My Mood: Grumpy
Reputation: 4160
statirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good postsstatirasman has made some very good posts
Default

I've always wanted to try the westside method. I was planning to do it on this training cycle but I just joined Scott Warman's gym and will be doing his method first. I will continue his method until gains hit a stop then I'll explore the westside method. Ive already tried the Wendler 5-3-1 with some deviations and had great results but I like to keep my options open and see how everything works. Will keep you posted on how the current method works out.
statirasman is offline   Reply With Quote


Share with Facebook
Old 08-16-2012, 03:07 PM   #8
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100
Activity: 44% Activity: 44% Activity: 44%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,303
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2558677
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default



--To Be Released Very Very Soon--Brand New DVD
Westside Barbell

General Physical Preparedness-(G.P.P) is the training base that is the difference between becoming an Average athlete or a Great athlete. The unique information shared by Louie Simmons in this DVD provide's a fundamental foundation for the development of Fitness,Flexibility, Agility, Balance,Mobility, Strength and more,Lots More.

The exercises and principles bestowed by Louie are based on his continuing lifelong research on Optimal Athletic Development. The findings and knowledge provided are backed up by Science, Bio-Mechanics and Mathematics not to mention the abundance of unrivaled Athletic Results. This DVD will provide information on how to build a balanced platform for young athletes to launch a high level sports career upon. It will also provide information to the older well established athlete on how to ensure a healthy injury free training career.

This DVD is a must for any coach or athlete who wants to bring there training and athleticism from the depths of th dark ages and into the future of Optimal training and Maximal Results.
Attached Thumbnails
620534_446689295376456_187159662_o.jpg  
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 09-15-2012, 09:59 AM   #9
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100 Points: 1,482,261, Level: 100
Activity: 44% Activity: 44% Activity: 44%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,303
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2558677
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default


Mark Bell helps translate the Westside Method for the Power Project Army. The Westside Method looks like this for me.

Tuesday Max Squat or Deadlift
Thursday Max Bench
Saturday Speed Squat 10 sets 2 rep
Sunday Speed Bench 9 sets 3 reps
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 05-27-2013, 08:52 PM   #10
mhurley8594
mhurley8594
Future 1000lb Club Member
Young 'Un
New Brawn
Points: 161, Level: 3 Points: 161, Level: 3 Points: 161, Level: 3
Activity: 4% Activity: 4% Activity: 4%
 
mhurley8594's Avatar
 

Join Date: May 2013
Location: Chicago, IL
Posts: 28
Training Exp: 1
Training Type: 5x5
Fav Exercise: Overhead Press
Fav Supp: Coffee
My Mood: Relaxed
Reputation: 1260
mhurley8594 has made some good postsmhurley8594 has made some good postsmhurley8594 has made some good postsmhurley8594 has made some good postsmhurley8594 has made some good postsmhurley8594 has made some good postsmhurley8594 has made some good postsmhurley8594 has made some good postsmhurley8594 has made some good posts
Default

Could the Westside method be effectively used by a novice lifter who wants to increase his numbers for powerlifting?
By novice I mean 1-2 years of training.
mhurley8594 is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
barbell, template, westside


Similar Threads
Thread Thread Starter Forum Replies Last Post
How I understand Westside barbell template- RobMoriRB Powerlifting & Strength Training 8 07-18-2012 07:55 PM
Westside Barbell or Wendler's 5/3/1 5kgLifter Powerlifting & Strength Training 10 05-12-2012 12:10 AM
This is Westside Barbell BendtheBar Powerlifting & Strength Training 11 01-21-2012 11:12 AM
Wendler Westside Strongman Template BendtheBar Powerlifting & Strength Training 2 11-09-2010 01:40 AM
Westside Barbell Basic Template BendtheBar Articles 0 01-01-2010 01:41 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 01:11 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.