West Side Lifting

[Braveheart04]

I have read a little about the West Side Lifting program. Could someone provide a little information about this program. I am mainly interested in how the program is run from a numerical basis. What I mean by that is the sets, reps, percentages of pounds.

[Doc.Sust]

it is a template. it isnt a program.sets reps percentages are based on the lifters level, how far they are out from a contest and most importantly what are their weaknesses. it is alot of trial and error. best way to learn westside is train with someone who know how it works. there is a sample template i have at the top of this forum. also go to www.elitefts.com. look at the training logs and FAQ.

[cmillett]

I will deff 2nd Doc on that answer from 1st hand experiance...


I found by using the template that I have too deload every 4 wks on average,that means I train for 3 wks then deload on the 4th.........

For my SQ and DL , I like the WSBB temp but use a % approach,
example
wk (%=equiped max,if using the suit)
1.70%
2.75%
3.80%
4 Deload
5.75%
6.80%
7.85%
8.Deload
9.80%
10.85%
11.90%
12.Deload
13. MAX


That us what Ive been using for my contest prep cycle.




Now just some advice, you will HAVE TOO listen too YOUR body while training WSBB , everyone's CNS is wired different,,, So certain workouts will crash you before nothers and some wont help as much as others,Just remember this ,The minute you start feeling drained, not as strong as you did the prior wks etc., DELOAD ! and swithch up the ROM..

You will also need too keep a dated log of your WSBB training that is the only sure way too keep up with your progress and gauge yuourself for DELOAD wks.Once you have YOUR CNS wireing figured out , then you should be able too throw a noce training wave together along with the workouts that you have learned too work for YOU .


Hope this helps , Im by far NO expert ,just a guy that has PLENTY of hands on experiance

[Madmax209]

What about your deload weeks?

[quarry206]

keep a log . . but not only keep a record of reps and sets but keep a log of how the set and workout felt. . track not only progress but how burnt out u felt or dont feel. it will help u learn urn own body

[Doc.Sust]

What about your deload weeks?

i do the deload wks every 4th wk and 2 wks before a contest. did that help or did i miss the question u were asking?

[Madmax209]

It means total rest or..?

[Doc.Sust]

^^^ no active rest. very light training with no bands or chains. about 50-60% ofyour regular training weights for whatever exercise you are doing

[powerlifter18]

without triple ply and drugs they would be nothing

[39+1]

I never deload that for *****s

[hauss man]

without triple ply and drugs they would be nothing

you my friend, are a douche bag

[hauss man]

I never deload that for *****s

your right! i forgot only *****s have a central nervous system that when using weights around 90% for longer than 3 weeks tend to burn out

[Madmax209]

For my SQ and DL , I like the WSBB temp but use a % approach,
example
wk (%=equiped max,if using the suit)
1.70%
2.75%
3.80%
4 Deload
5.75%
6.80%
7.85%
8.Deload
9.80%
10.85%
11.90%
12.Deload
13. MAX

Speaking about this Cmillet´s temp - those % are for ME days? How to choose sets and reps - based on Prilepin or? How to use suit during this cycle?

[Doc.Sust]

For my SQ and DL , I like the WSBB temp but use a % approach,
example
wk (%=equiped max,if using the suit)
1.70%
2.75%
3.80%
4 Deload
5.75%
6.80%
7.85%
8.Deload
9.80%
10.85%
11.90%
12.Deload
13. MAX

Speaking about this Cmillet´s temp - those % are for ME days? How to choose sets and reps - based on Prilepin or? How to use suit during this cycle?

prilepin's chart is a good guideline. i myself like to stick to the lower or medium end of the volume from that chart. find what work for you with trial and error

[Doc.Sust]

without triple ply and drugs they would be nothing

not true. what about george halberts raw press in the mid 500's at 198? what about the single ply and drug free numbers of mike ruggeria or jeff lewis? what about the double ply drug free numbers of scott yard? ithese are just a few off the top of my head, i am sure i could even find more examples. the westside and eliteFTS guys are very strong! negative statements putting down others when you dont have facts to back it or know the lifters just shows poor taste.

i am not sure if you think that single ply or raw is more official than double, or that the drug tested orgs are better but this is FAR from true. the single ply gear of today is better than the double denim material of the past. that is a fact. and these so called tested orgs have lots of guys who do use drugs and set records. if you think that ed coan,kirk kawarski,Kaz, and many many more lifters were drug free, you are insane. i know alot of people in this sport. i know alot of top lifters in all orgs form the past and present. i have close personal friends who know legends in this sport, who have introduced me to as well as provided me with the inside scoop of how they trained and what they took. the bottom line is the ipf,uspf,usapl,aau and other raw orgs were not clean and to this day there are still many lifters that know how to beat the tests.

there is not one type of lifiting(raw,single,multi) or org that is more offical than the other. they are all different "animals" in themselves.

[Doc.Sust]

I never deload that for *****s

another brilliant statement. best lifters on the planet deload. taking a wk or 2 off before meet IS deloading. EVERY POWERLIFTER DELOADS!!! nobody goes into a meet training balls heavy the last two wks before a contest. if anyone does, they are an utter jackass!!! no not everybody deloads every 3- 4 wks, but again not everybody is a great powerlifter.
if you never tried it, you have absolutely no room to knock it and no experience to judge it let alone a frame of reference for a comparison. ignorance at its best.

quote from the big lebowski "you are out of your element donie!!!"