Q about Westside

[Richie_Awesome]

Sentinel, why are you recommending military presses?

[_Wolf_]

Originally Posted by Richie_Awesome

Sentinel, why are you recommending military presses?

a few big strongmen told me that doing more OH work helps improve the bench a lot. hence the need for militaries. even rippetoe recommends this as does westside but strongmen are a lot more aggressive when it comes to OH work. i agree with the strongmen.

[IceDragon]

Originally Posted by Sentinel

no

let me give u a small explanation...

example:

Upper 1
Bench Press 3x5
Chin-ups 3x failure
Seated DB Military Presses 3x8-12
JS Rows 4x6-10

Upper 2
Military Press 3-4x5-7
Pull-ups 4x failure
Close Grip Bench Press 3x8-12
Cable Rows 3x8-12

u see?

Complete n00b when it comes to the muscles employed during a particular movement, so is this kind of a push/pull thing? Like focus on one main muscle group for one workout, and on another main muscle group for the next?

(just say "yes" if it's easier LOL)

And should either of those be faster and more intensive than usual, or doesn't it matter for now?

[_Wolf_]

Originally Posted by IceDragon

Complete n00b when it comes to the muscles employed during a particular movement, so is this kind of a push/pull thing? Like focus on one main muscle group for one workout, and on another main muscle group for the next?

(just say "yes" if it's easier LOL)

And should either of those be faster and more intensive than usual, or doesn't it matter for now?

YES

u dont need to worry about faster or anything right now. but check on this with malley. i dont focus on intensiveness. though im not sure what u mean by faster or intensivenes.....

[IceDragon]

Originally Posted by Sentinel

YES

u dont need to worry about faster or anything right now. but check on this with malley. i dont focus on intensiveness. though im not sure what u mean by faster or intensivenes.....

I'll leave faffing about with the tempo for now, maybe change it once Malley has a say or later on when I'm more experienced at it.

So for the upper, hows about this:

Upper 1:
Bench press 3x5
Chin-ups 3xfailure (never done these before, so I'll be lucky to get 5 a set)
Military press 3x12
Rows 4x10

Upper 2:
Military press 3x5
Pull-ups 4xfailure
Cg bench press 3x12
Rows 3x12

Lower 1:
Squats 3x5
Deadlifts 3x12
I may add some plyometric squat jumps in there somewhere for a bit of variety if that's how it works.

Lower 2:
Squats 3x12
Deadlifts 3x5

Is that roundabout right for lower, or is there something more I need to add in there?

And as for rows, what kind of rows do I need to do and where? I know I like bent-over rows and t-bar rows, if that helps any.

Oh, and pull-ups - what are they?

I know I'm driving you batty with these, but you have NO idea how much you're helping me out here, hun.

[Malley]

Originally Posted by Richie_Awesome

I personally do not do a cool down nor any stretching after working out, but that my incorrect on my part. I know some also say that stretching before working out can result in strength loss.

Personally, I do about 30 seconds of stretching for whatever body parts I am going to work, and a few warm up sets.

You really should stretch postworkout. There are a ton of benefits to post stretching.

[Richie_Awesome]

Sentinel, I am by far no expert on westside training principals, but why are you recommending her do 3x5 for the max effort days? From what I understand, westside has their lifters do 90% or more of their 1RM, going to 5 reps would not allow for that intensity. Also, any recommendations to her about rotation of ME exercises?

Icedragon, I am not saying anything posted here is incorrect, not at all, but I believe you should do some reading of your own before you attempt westside.

Here are a few of my bookmarks on westside.

Westside primer/FAQ - Bodybuilding.com Forums

Westside for Bodybuilders (WS4BB) - Bodybuilding.com Forums

Westside Barbell Training

Westside - Powerlifting - Conjugate Periodisation.. [Archive] - MuscleSoc Bodybuilding Forums

Westside Barbell®"Often Imitated but never duplicated"

[_Wolf_]

Originally Posted by Richie_Awesome

Sentinel, I am by far no expert on westside training principals, but why are you recommending her do 3x5 for the max effort days? From what I understand, westside has their lifters do 90% or more of their 1RM, going to 5 reps would not allow for that intensity. Also, any recommendations to her about rotation of ME exercises?

Icedragon, I am not saying anything posted here is incorrect, not at all, but I believe you should do some reading of your own before you attempt westside.

Here are a few of my bookmarks on westside.

Westside primer/FAQ - Bodybuilding.com Forums

Westside for Bodybuilders (WS4BB) - Bodybuilding.com Forums

Westside Barbell Training

Westside - Powerlifting - Conjugate Periodisation.. [Archive] - MuscleSoc Bodybuilding Forums

Westside Barbell®"Often Imitated but never duplicated"

its NOT westside. its a simple program based on linear periodization. it has nothing to do with westside. i already said that many many posts down. Westside IMO isnt even worth it for someone at ID's level of experience. someone like Malley will benefit greatly from Westside but not ID. she isnt that strong as yet.

[IceDragon]

Originally Posted by Richie_Awesome

Sentinel, I am by far no expert on westside training principals, but why are you recommending her do 3x5 for the max effort days? From what I understand, westside has their lifters do 90% or more of their 1RM, going to 5 reps would not allow for that intensity. Also, any recommendations to her about rotation of ME exercises?

Icedragon, I am not saying anything posted here is incorrect, not at all, but I believe you should do some reading of your own before you attempt westside.

Here are a few of my bookmarks on westside.

Westside primer/FAQ - Bodybuilding.com Forums

Westside for Bodybuilders (WS4BB) - Bodybuilding.com Forums

Westside Barbell Training

Westside - Powerlifting - Conjugate Periodisation.. [Archive] - MuscleSoc Bodybuilding Forums

Westside Barbell®"Often Imitated but never duplicated"

I'm still learning, hun and for that, I need to just get a general overview of what I should be doing and why for the most effective workouts.

Great links, btw...