Starting Westside on Monday.. question.

Discussion in 'Fitness & Nutrition' started by Ilyusha, Mar 12, 2005.

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  1. Ilyusha

    Ilyusha Guest

    I'm gonna go ahead and start Westside on Monday, and I'm wondering if that's going to be counterproductive to cutting, which I am also re-starting on Monday.
     
  2. grampositivecocci

    grampositivecocci New Member

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    no westside is suited to everything. You don't have nearly enough experience though to jump into west side. Keep training the way you have been.
     
  3. Ilyusha

    Ilyusha Guest

    What makes you say that? I am fairly certain that I can handle the regimen.. I'm following the program that Ceaze posted several months ago..
     
  4. grampositivecocci

    grampositivecocci New Member

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    youve been training how long?
     
  5. Ilyusha

    Ilyusha Guest

    6 months.
     
  6. grampositivecocci

    grampositivecocci New Member

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    wait another 6 months. Why stop what is working for you already.
     
  7. Natezilla

    Natezilla Ain't nothin' but a peanut.

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    repost it. I'd recommend doing Christopher's weak routine to start out, especially if you're still a beginner. I've been using a variation of it and have found great gains.
     
  8. Ilyusha

    Ilyusha Guest

    That's a thought.. what makes the Westside routine so difficult to get into for a relative newbie?

    Here's the routine (Ceaze's, as far as I know):

    Week 1

    Day 1 (max effort squat day)

    Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one rep max.

    Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on the way down.

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 2 (max effort bench day)

    Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Lying Barbell Triceps Extensions: 6 sets of 10 reps

    Pushdowns: 3 sets of 10 reps

    One Arm Press: 3 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets

    Reverse Hypers: 3 sets of 8 reps using the small strap

    One Leg Squats: 4 sets of 10 with each leg

    Dumbbell Rows: 4 sets of 6 reps

    Barbell Shrugs: 3 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM. Use three different grips, 45 to 60 seconds rest between sets

    Lying Dumbbell Triceps Extensions: 4 sets of 8 reps

    Dumbbell Side Raises: 3 sets of 10 reps

    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 2

    Day 1 (max effort squat day)

    Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on the way down.

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps

    Straight Leg Raises: 3 sets of 20 reps


    Day 2 (max effort bench day)

    Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Lying Barbell Triceps Extensions: 6 sets of 10 reps

    Pushdowns: 3 sets of 10 reps

    One Arm Press: 3 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets

    Reverse Hypers: 3 sets of 8 reps using the small strap

    One Leg Squats: 4 sets of 10 with each leg

    Dumbbell Rows: 4 sets of 6 reps

    Barbell Shrugs: 3 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Lying Dumbbell Triceps Extensions: 4 sets of 8 reps

    Dumbbell Side Raises: 3 sets of 10 reps

    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 3

    Day 1 (max effort squat day)

    Good Mornings: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 3 sets of 8 reps using the small strap

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps

    Straight Leg Raises: 3 sets of 20 reps


    Day 2 (max effort bench day)

    Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Lying Barbell Triceps Extensions: 6 sets of 10 reps

    Pushdowns: 3 sets of 10 reps

    One Arm Press: 3 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 56% of 1RM , 45 to 60 seconds rest between sets

    Reverse Hypers: 3 sets of 8 reps using the small strap

    One Leg Squats: 4 sets of 10 with each leg

    Dumbbell Rows: 4 sets of 6 reps

    Barbell Shrugs: 3 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Lying Dumbbell Triceps Extensions: 4 sets of 8 reps

    Dumbbell Side Raises: 3 sets of 10 reps

    Bent Over Dumbbell Side Raises: 3 sets of 10 reps


    Week 4

    Day 1 (max effort squat day)

    Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raise: 5 sets of 5 reps

    Partial Deadlifts: 3 sets of 20 reps

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    JM Press: work up to 2 sets of 3 reps

    Incline Dumbbell Press: 2 sets of 10 reps

    Seated Dumbbell Cleans: 4 sets of 8 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 60% of 1RM, 45 to 60 secondsw rest between sets.

    Note: After your sets of box squats, work up to a heavy double. This isn't a maximum attempt so don't miss the lifts.

    Reverse Hypers: 5 sets of 8 reps

    Chest Supported Rows: 4 sets of 8 reps

    Glute Ham Raises: 3 sets of 6 reps

    Pulldown Abs: 5 sets of 10 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 sec rest between sets

    Close Grip Bench Press: work up to 2 sets of 3 reps

    One Arm Dumbbell Extensions: 3 sets of 10 reps

    Front Plate Raises: 3 sets of 10 reps


    Week 5

    Day 1 (max effort squat day)

    Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Partial Deadlifts: 3 sets of 20 reps

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    JM Press: work up to 2 sets of 3 reps

    Incline Dumbbell Press: 2 sets of 10 reps

    Seated Dumbbell Cleans: 4 sets of 8 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 50% of 1RM, 45 to 60 seconds rest between sets

    Speed Deadlifts: 8 sets of 2 reps with 50%

    Reverse Hypers: 5 sets of 8 reps

    Chest Supported Rows: 4 sets of 8 reps

    Glute Ham Raises: 3 sets of 6 reps

    Pulldown Abs: 5 sets of 10 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy single. This isn't a maximum attempt so don't miss the lift.

    Close Grip Bench Press: work up to 2 sets of 3 reps

    One Arm Dumbbell Extensions: 3 sets of 10 reps

    Front Plate Raises: 3 sets of 10 reps


    Week 6

    Day 1 (max effort squat day)

    Low Box Squat: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Partial Deadlifts: 3 sets of 20 reps

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    JM Press: work up to 2 sets of 3 reps

    Incline Dumbbell Press: 2 sets of 10 reps

    Seated Dumbbell Cleans: 4 sets of 8 reps

    Straight Leg Raises: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 52% of 1RM, 45 to 60 seconds rest between sets

    Speed Deadlifts: 8 sets of 2 reps with 55%

    Reverse Hypers: 5 sets of 8 reps

    Chest Supported Rows: 4 sets of 8 reps

    Glute Ham Raises: 3 sets of 6 reps

    Pulldown Abs: 5 sets of 10 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Close Grip Bench Press: work up to 2 sets of 3 reps

    One Arm Dumbbell Extensions: 3 sets of 10 reps

    Front Plate Raises: 3 sets of 10 reps


    Week 7

    Day 1 (max effort squat day)

    Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Lunges: 4 sets of 10 reps (each leg)

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Ball Press: 3 sets of 20 reps (average rest period = 5 minutes)

    Seated Dumbbell Shoulder Press: 5 sets of 10 reps

    Incline Barbell Triceps Extensions: 5 sets of 6 reps

    Face Pulls: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 54% of 1RM, 45 to 60 seconds rest between sets.

    Note: After your sets, work up to a heavy double. Again, this isn't a maximum lift so don't miss the attempts.

    Reverse Hypers: 4 sets of 8 reps

    Pulldowns: 3 sets of 8 reps

    Glute Ham Raises: 4 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy double. Again, this isn't a maximum lift so don't miss the attempts.

    Dumbbell Triceps Extensions: 4 sets of 6 reps

    Reverse Grip Pushdowns: 3 sets of 15 reps

    Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

    Pulldown Abs: 5 sets of 10 reps


    Week 8

    Day 1 (max effort squat day)

    Good Morning Squats: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.

    Glute Ham Raises: 5 sets of 5 reps

    Lunges: 4 sets of 10 reps (each leg)

    Reverse Hypers: 3 sets of 8 reps using the small strap

    Pulldown Abs: 5 sets of 10 to 15 reps


    Day 2 (max effort bench day)

    Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)

    Seated Dumbbell Shoulder Press: 5 sets of 10 reps

    Incline Barbell Triceps Extensions: 5 sets of 6 reps

    Face Pulls: 5 sets of 15 reps


    Day 3 (dynamic effort squat day)

    Box Squats: 10 sets of 2 reps with 62% of 1RM, 45 to 60 seconds rest between sets

    Speed Pulls: 8 sets of 1 rep with 60%

    Reverse Hypers: 4 sets of 8 reps

    Pulldowns: 3 sets of 8 reps

    Glute Ham Raises: 4 sets of 15 reps


    Day 4 (dynamic effort bench day)

    Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets

    Dumbbell Triceps Extensions: 4 sets of 6 reps

    Reverse Grip Pushdowns: 3 sets of 15 reps

    Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

    Pulldown Abs: 5 sets of 10 reps


    Week 9

    Max day near end of week

    Box Squat: work up to a 1 rep max

    Bench Press: work up to a 1 rep max

    Deadlift: work up to a 1 rep max

    Note: These maxes will be used as the 1RM for the next eight-week cycle.
     
  9. grampositivecocci

    grampositivecocci New Member

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    jsut because you need to know a lot about yourself first.
     
  10. Ilyusha

    Ilyusha Guest

    If I don't start it, I'll never know if it's for me. :)
     
  11. Sand Hanitizer

    Sand Hanitizer Active Member

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    i'd get on chris's routine, my #'s are still climbing even while cutting.....then switch to cp once your ready for a change
     
  12. Natezilla

    Natezilla Ain't nothin' but a peanut.

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    That's Dave Tate's 9 week beginner program IIRC. I'd go with the one I talked about, which is different than his three day split and is more like a CP routine in appearance. I can post if you need me to.
     
  13. Ilyusha

    Ilyusha Guest

    Yeah, please post it if you've got it..
     
  14. Natezilla

    Natezilla Ain't nothin' but a peanut.

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    day 1: upper body

    1) flat bench- 4-6 sets of 4-6 reps
    2) heavy triceps - 4-6 sets of 5-8 reps
    3) barbell rows-4-6 sets of 8-10 reps
    4) rear/side/front raises-4-5 sets of 10-15 reps
    5) biceps - pick a movement and do 4 sets of whatever reps

    day 2: lower body

    1) full squats-4-6 sets of 4-6 reps
    2) romanian deadlift-4-5 sets of 8-10 reps
    3) reverse hypers, pull through's, or back raises-4-5 sets of 8-12 reps
    4) heavy ab work
    5) optional extra quad movement if you want "burn", but 100% not neccesary

    day 3: upper body #2

    1) dumbell bench-4-5 sets of 8-12 reps
    2) volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps
    3) chin ups/pullups-4-5 sets of 8-10 reps, weighted or not
    4) overhead pressing once every 2 weeks-3-5 sets of 6-10 reps
    5) biceps, pick one movement for 4-5 sets

    day 4: lower body #2

    1) deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. dont deadlift every single week. for those weeks you don't, take it easy.
    2) step ups, single leg squats, lunges-3-5 sets of 8-12 reps
    3) leg curls-3-6 sets of 10-12 reps
    4) heavy abs

    options:

    instead of doing deadlifts on day 4, just rotate deadlifts with full squats on day 1. then do a full rep day of hypertrophy based work on day 4.

    on day 1 of upper body, shrugs can be used in place of rear/side/front raises if you are lacking traps.

    flat bench should be rotated with incline bench every 2-3 weeks. floor presses are also a good option. if you want to get technical, you can make waves for the loading. but most people here don't need that.

    simple routine. upper/lower body splits are what most of the population will benefit most fro mwhen they start off irregardless of goals. this is not for a pure beginner, but someone familiar with weights who is just simply weak.

    beginners need not do 500 sets of biceps and 700 sets of leg presses. they need heavy, consistent, compound work, and hitting the same muscle 2x/week with split volume will be better for them. it's also much better when strength is the goal.

    i just wrote this in like 2 mins. but this general type of template is what i use with people who ask me for help when they are starting off or are too weak or too far away to work with me to properly utilize a westside template
     
  15. Ilyusha

    Ilyusha Guest

    Even though Chris and I have had our differences,I must say that that's a pretty solid routine, and a 4 day one at that. I might try that before going head on into Westside...
     
  16. Drewski

    Drewski New Member

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    Liek everybody else has said, Chris' routine has been great for me, and I've set a couple of new PB with it even while cutting.
     
  17. SteveO

    SteveO Guest

    10 lbs on your bench in 12 weeks? something must be working! :rolleyes:
     
  18. Jeg1983

    Jeg1983 OT Supporter

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    :rofl::rofl::rofl:

    Like Chris and Pur have said there is no reason for you to be doing 1 rep maxes if you are that new to lifting and not going to be competing.

    Stick to the routine chris said
     
  19. Grouch

    Grouch Guest


    I put 100lbs on my deadlift doing 12 weeks of CP.
     
  20. Grouch

    Grouch Guest

    330 - 320 = 10

    5-6 months != 12 weeks
     
  21. Jeg1983

    Jeg1983 OT Supporter

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    any noob can put 100lbs on their deadlift in 12 weeks
     
  22. grampositivecocci

    grampositivecocci New Member

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    :werd:

    there are beginner variants of west side for a reason
     
  23. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    that's not conjugated periodization
     
  24. Drewski

    Drewski New Member

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  25. Ilyusha

    Ilyusha Guest

    Thanks for the contacts and info, Chris.. seriously, I would LOVE to go to Diablo. LOVE. But as it stands right now, I just cannot do it. If I was in my last semester and had more money, I wouldn't think twice about it. As it stands today, school is hard, work is long (even though I've had to cut hours), gas is $2.70/gallon, and Diablo is about 40 miles away. As far as I know, Diablo costs $100+/month, and that's 4x what I'm paying now.. that normally would not be that much of an issue, but times aren't super good right now. So coupling a shortage in work, less money, harded classes at school, and a fairly long drive (in Bay Area traffic) and I'm up shits creek with a paddle right now in terms of training at one of the better PL gyms in the nation. :( In the Summer it will most likely be a different story, so we will see.

    As far as understanding what Westside is about - I understand. I don't really care what I shoulder press or BB curl.. as long as I am strong all around, and solid, I'm happy. I try and strengthen my weaknesses as I see them come out. For example, my shoulders were/are my weak point, and I've been concentrating on correcting that. I understand the philosophy of Westside is not to build perfect specimens of aesthetic appeal, and I am completely OK with that. I don't have any desire to be a BB'er, compete on stage, or anything like that.. no disrespect to the BB'ers here, but that's not my thing. Once again, thanks for the info - I'm going to start your routine tommorow and see where it takes me. I might also E-mail Ted meanwhile, just so he knows that there's someone who is interested in working with him.
     
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