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The Westside Method Thread II
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louiek
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Join date: Nov 2011
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Last thread: http://tnation.T-Nation.com/...e_method_thread

Intro by StormTheBeach original contributor:

"This will not be a pissing contest. Not a place to be an asshole. No one on this site trains at Westside so don't fucking lie about it. I am starting this because I have a pretty good understanding of the system, have been using it with success for the last couple years, and want to help spread the knowledge I have learned to others who want to give it a shot. I truely believe a deeper understanding of the Wesitside Method is key to the program working for the lifter. Feel free to contribute constructive information.

There are a million other threads to post about Sheiko, 5/3/1, Dick Bob's 5x27, and all of the other programs out there so keep that shit out of here.

I am no expert. I am an intermediate as far as training experience. I have very little experience training at Westside. What I am is a fucking nerd when it comes to this stuff. It will not be exactly what they do there but it will be pretty close. So, lets start very, very basic and take it from there.

Periodization. For Westside, it is not just maxing out and speed work every week. During some time periods of the year it is, but not most of the year. There are three VERY distinct blocks of training. Keep in mind, boiled down, all that needs to improve is GPP, Absolute Strength, and explosive strength for the squat, bench, and deadlift.


Accumulation Block= at least 2 weeks. Shouldnt need a deload.

Dynamic work is extremely high volume, limited accomodated resistance, limited gear, short rests, lower weights, and varied week to week. Personally, I like to do 20+ sets for time and try to beat that time from week to week. I also like to switch the box height, bar, and foot position every week during this block. Bar speed, as for all dynamic work, should be as fast as you can possibly move on every set. This is meant to build some muscle, increase GPP, and get the body ready for the abuse that is to follow. 50% on all lifts works well. Go higher if you really hate yourself. 20+minutes of 50+ squats with 60%+ of your max does not make for comfortable pooping position for a couple days.

Max Efforts are more like Heavy Efforts for this block. Singles can be done but don't go to failure. 3-5rms would be best.

Repeated Efforts will vary from person to person. This block is technically an "offseason." Take this time to correct imbalances, gain some size in needed areas, increase mobility, and, most importantly, recover from the previous meet. These exercises should be very dense (a lot of work in a short period of time) and very general (not variations of the main lifts). In later posts, I will share some protocols that have worked well with me.



Itensification= 3 weeks on/1 week deload

Dynamic Efforts are typical speed strength, strength speed cycles. Even circa max cycles if you are strong enough. Use tons of bands, chains, dead baby skulls, whatever the hell you want attached to the bar. There is so much shit on the internet about this block that I don't see the point in posting anymore about it. Start slowing using lots of gear if competing that way.

Max Efforts are for singles. Relative training intensities and volumes are at there highest in this block, so use all the bands and chains you want. Try to work up to a true max for the day (i.e. don't make huge jumps in weight like a dumbass) failing is ok but try not to do it. Try to figure out what exercises actuslly contribute to your competition lifts. No one gives a shit about how much you above the knees rack pull. Try to figure out what makes bigger lifts in a meet and work the hell out of that.

Repeated Efforts are still dense but less general. Start using barbell exercises, start establishing 6rm+ max's on lifts (this will keep you under 90%), and use smaller assistance work only on weaknesses (like if you cant keep your shoulder blades tight on bench, do a shitload of face pulls, seated DB powercleans, wahtever. Be honest with yourself and work on the stuff you suck at).



Transformation= 2 weeks. or 1 week. or 3 weeks.

Dynamic Efforts- drop bands and chains. Lose the box if you are competing raw. Start getting ready for the meet so use power bars, use all of the gear you are going to use in the meet, and get your technique dialed in.

2 weeks out: work up to 90% of an all time best
1 week out (week of the meet): 50% for a couple speed sets... I like to do at least 6 sets.

Max Efforts are toned down. Still do singles just don't fail and dont work up to true max's. Personally, I like to work up to about 75% and work on technique and speed for a few sets of singles.

Repeated Efforts will vary from person to person. I like to do heavy rep work the week of the meet. I know very strong people who don't do a damn thing all week. Whatever. You need to figure out what works for you.




Ok, general outline complete. Feel free to contribute your Westside System experience or ask any specific questions you may have. I, and I'm sure anyone else in the know, will be more than happy to answer. Just keep in mind the original statements and don't be an internet butt head."

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marlboroman
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link to the original

http://tnation.T-Nation.com/...e_method_thread

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michael_xyz
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Yep, indeed waiting for V2.

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louiek
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Original thread: http://tnation.T-Nation.com/...e_method_thread

we need more!

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buddaboy
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Join date: Jul 2004
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I'd just like to thank STB and the other contributors to the last thread. After my first accumulation phase the majority of my clothes do not fit properly any more.

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LiquidMercury
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Join date: Mar 2007
Location: Georgia, USA
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Well, just got done with my meet and qualified for nationals. The next 8 weeks will be prepping for it. Running accumulation for 4, intensification for 2, realization for 1, fully off the week before. I may even attempt to log my training online if anyone's interested to see how I do things as a 181 lifter.

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Vladamir
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Congrats and good luck. I will look at it if you post it here liquid

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budreiser
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i'd like to see how you set up your training.

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LiquidMercury
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Join date: Mar 2007
Location: Georgia, USA
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I will preface that my training isn't strictly westside. I have a dedicated day for squat/bench/deadlift. My DE days include squatting/pulling against accommodated resistance and I have accessory days/extra workout days as well. So really the biggest variance is that I actually have two separate days for squat and deadlift - both would be considered max effort - though if my back is fried (herniated disc) I'll back off on one or the other.

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buddaboy
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LiquidMercury wrote:
Well, just got done with my meet and qualified for nationals. The next 8 weeks will be prepping for it. Running accumulation for 4, intensification for 2, realization for 1, fully off the week before. I may even attempt to log my training online if anyone's interested to see how I do things as a 181 lifter.



I'd be interested to read your training log. Good work and good luck!

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killerDIRK
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Join date: Apr 2011
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Hey Liquid, I too would be interested in your progress as a 181 lifter and rower, thanks !

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StormTheBeach
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Good work starting up the new thread. My internetting has been severly handicapped by my real lifing. I will get on here as much as I can. Here is an update of how my training is set up for Nationals in June (11 weeks out from right now):

Since I was planning on doing a meet between now and then that I can't do anymore, I have already had about 5 weeks to train. I basically did a really long accumulation block, messed around with my diet (because the stupid fucking usapl/ipf changes their weight classes ever 3 months now for some reason), and have been doing some long(er) term planning. My accumulation block is over. The one I just started is a kind of accumulation/intensification transition block (AIT Block). Instead of being all stupid with the training and making it a complicated mess, here is how it has gone so far:

Weeks 16-13 Accumulation w/quasi deload (just didn't lift heavy for 2 training sessions).

Weeks 12-9 AIT Block
Week 12- Intensification w/moderate gear
Week 11- Accumulation
Week 10 Accumulation
Week 9- quasi deload

Weeks 8 Till Meet- Wreck Shit.

I am going to start putting some more program discussion stuff up here... mainly just ideas and thoughts I have about training to spark some good conversations.

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asooneyeonig
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Join date: Jun 2011
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i have been trying out what i am learning from the other thread. i just got done with a 6 week accumulation block last week. i even missed parts of workouts and some conditioning.

yesterday i did my first intensification workout. hammered a new PR on my squat by 16lbs and my training partners that have hardly seen me the last 2 months said i made that look easy and fast. like i was a different lifter all of a sudden. i had plenty left in the tank too. i had done plenty of sets to get there so i stopped.

i cant wait to see what is going to happen in the upcoming weeks.

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StormTheBeach
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asooneyeonig wrote:
i have been trying out what i am learning from the other thread. i just got done with a 6 week accumulation block last week. i even missed parts of workouts and some conditioning.

yesterday i did my first intensification workout. hammered a new PR on my squat by 16lbs and my training partners that have hardly seen me the last 2 months said i made that look easy and fast. like i was a different lifter all of a sudden. i had plenty left in the tank too. i had done plenty of sets to get there so i stopped.

i cant wait to see what is going to happen in the upcoming weeks.



Nice work. Way to go with the PR.

It is amazing to me how many people are smashing old records after the accumulation block. Keep in mind, this block is pure GPP and building a base of strength. All of the increases in many of your PRs are most likely from:

Getting bigger doing the correct kind of hypertrophy work
Getting in better shape.

Keep up the good work. Just wait until you see what you can do after the actual strength work!

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Vladamir
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I was wondering what would be some good recovery extra workouts if you dont have a sled to do while your in the intensification block. I want to be as fresh as possible for this block. I usually do 2 sets of 25 reps on bench then a lot of high rep upperback/shoulder work. But what would be good ones for your lower body.

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marlboroman
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Vladamir wrote:
I was wondering what would be some good recovery extra workouts if you dont have a sled to do while your in the intensification block. I want to be as fresh as possible for this block. I usually do 2 sets of 25 reps on bench then a lot of high rep upperback/shoulder work. But what would be good ones for your lower body.



for me , banded GM's ,low weight free squats , pull thrus , and low weight SLDL and some foam rolling works wonders . Ive also done band squats at home , but didnt care for that . and Im sure others will have great ideas also .

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marlboroman
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holy crap.........second last week of Intensification phase , and did I get my ass handed to me tonight . didnt get what I was thinking I could for ME upper lift (pin press/1RM) , 55 lb DB's felt like engine blocks ( used 70's last week easily with plans on 75's this week), and after that I was completely gassed , so I did the last 2 lifts at 3x8 with puss weights . fuckin' upper back is NOT recovered from DE pulls against bands 2 days ago . wt hell .


a ways back Storm made a remark about the intensification block and it's effects on how a guy might feel . I gotta wonder if this is what he was refering to .


anybody else feel like crap during this block ?

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Fletch1986
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Join date: Aug 2007
Location: Texas, USA
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marlboroman wrote:
holy crap.........second last week of Intensification phase , and did I get my ass handed to me tonight . didnt get what I was thinking I could for ME upper lift (pin press/1RM) , 55 lb DB's felt like engine blocks ( used 70's last week easily with plans on 75's this week), and after that I was completely gassed , so I did the last 2 lifts at 3x8 with puss weights . fuckin' upper back is NOT recovered from DE pulls against bands 2 days ago . wt hell .


a ways back Storm made a remark about the intensification block and it's effects on how a guy might feel . I gotta wonder if this is what he was refering to .


anybody else feel like crap during this block ?


I felt like this last workout. My ME work sucked. My supp work wasn't bad, but far from spectacular. I had absolutely no snap, no endurance, no grinding ability that workout so I called it quits after my first supp and I still feel pretty worn down from that workout yesterday.

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budreiser
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After the end of my last intensification block, I felt like absolute horse shit and my lifts sucked.

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marlboroman
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so did you guys change anything to finish out the block ? such as back off with accessory/supplemental stuff ?


or did ya keep blastin' away and let the chips fall where they fall ?





my gut tells me to keep blastin' , and let shit sort itself out in the transformation block .


and speaking of that , how did you guys set up your transformation block ?

I read over Storms suggestions , but his lifts are light-years ahead of mine ; not really sure if that matters at all though .

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louiek
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I felt like shit by the end of week 2 of my intensification due to the 1rm's and the 6rm's. I kept going and did week 3 though, since I knew I was supposed to feel terrible, and still hit some PRs or hit my original records.

Now I'm in a deload week.

ME lower = tire flips + hill sprints
ME upper = heavy DB chest press, nothing below 6 reps. Easy sets of chin-ups, 1-arm barbell row 2x15, 1-arm tricep extension 2x15.
DE lower = Light DE work for squat/deadlift
Log press = box jumps + weighted conditioning

Feel sore but energized each workout now. I imagine once my deload week is over I'll feel better, so I'm not really worried if I feel like shit during the intensification phase.

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black_angus1
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marlboroman wrote:
so did you guys change anything to finish out the block ? such as back off with accessory/supplemental stuff ?

and speaking of that , how did you guys set up your transformation block?


You're supposed to deload at the end of intensification. When I went through it, I actually had to take a deload during the second week because I was home for a week from college, and then I went straight into transformation. It's not optimal, but because of my situation, it was what I had to work with.

As for my transformation block (which I'm in right now)

Week one: Dynamic work for 55%, 10x3 on bench, 8x2 on squat, and 10x1 on deadlift. No bands or chains, and no box for squatting. Max effort work was working up to about 90% of my 1rm on a special exercise. Assistance work was about 70% of what I did in previous blocks, same volume.

Week two: Same exact protocol for dynamic work. Max effort work is singles at 75% of my 1rm, using the competition lifts. Minimal gear, except my last squat single I use full wraps (I am a raw lifter). I did five singles each for squat and deadlift, and 8 singles for bench, with wraps and a full pause on the chest for the last 3-4 singles.

Week three (meet week): Very little, if any work in the gym. I plan on going in on two separate days to do some competition lift work at about 30% of my 1rm, mainly working on commands and such, with maybe some very light assistance work. Basically, deload however you normally deload for a meet.

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Chicksan
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Join date: Dec 2011
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marlboroman wrote:
holy crap.........second last week of Intensification phase , and did I get my ass handed to me tonight . didnt get what I was thinking I could for ME upper lift (pin press/1RM) , 55 lb DB's felt like engine blocks ( used 70's last week easily with plans on 75's this week), and after that I was completely gassed , so I did the last 2 lifts at 3x8 with puss weights . fuckin' upper back is NOT recovered from DE pulls against bands 2 days ago . wt hell .


a ways back Storm made a remark about the intensification block and it's effects on how a guy might feel . I gotta wonder if this is what he was refering to .


anybody else feel like crap during this block ?



I guess Im the opposite of most of yall. The Accumulation Block kicked the shit out of me. Im not used to that volume at all, certainly not all the Rep Max work either, so by the time I finished with that, I was a dead man walking. The Intensification Block is where I excelled and kicked ass.....I hope I didnt fuck up somewhere and thats why Im different than everyone else

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StormTheBeach
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marlboroman wrote:
Vladamir wrote:
I was wondering what would be some good recovery extra workouts if you dont have a sled to do while your in the intensification block. I want to be as fresh as possible for this block. I usually do 2 sets of 25 reps on bench then a lot of high rep upperback/shoulder work. But what would be good ones for your lower body.



for me , banded GM's ,low weight free squats , pull thrus , and low weight SLDL and some foam rolling works wonders . Ive also done band squats at home , but didnt care for that . and Im sure others will have great ideas also .


x2.

Good stuff. I like doing the competition lifts with and unstable bar for a ton of reps. Hanging swinging weight from a bar or PVC pipe and doing 100 reps really helps my recover. Low volumes of sprints work well. So do jumps and weighted walking for various distances.

Every extra lower workout for me involves, at least, 100 hamstring curls, 100 of some kind of ab work, and 100 face pulls.

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StormTheBeach
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budreiser wrote:
After the end of my last intensification block, I felt like absolute horse shit and my lifts sucked.


Good, you did it right.

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