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west side confusion

7707mutt Posts: 7,686 Joined: 2002/06/18	2005/11/14, 10:06 AM Ok I am trying to get this all down. I have read gators post on this(nice job gator). But I am still unsure how to arrange the actuall workouts any advice? -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/14, 10:37 AM What do you mean by arrange them? You mean like which days? Or how to set up your individual workouts? -------------- The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/11/14, 10:40 AM Well take the first day DE bench (speed bench) I did that friday, I had time to spare so I also did what amounted to DE leg day. I am to do max effort squat day. I am not sure according to the exercises gator listed what to do as he also in the west side template lists goodmornings. Also I have no bands, chains, or low boxes to squat from. So I am at a lost as to how to set up the workouts. ALso I have 3 days not 4 to workout in. -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/14, 01:05 PM Goodmornings go on ME leg day. They are an ME exercise to bring up your posterior chain to build your squat. On the elitefts.com site, there are a few programs for 3 days per week. I will find one of them for you and post it. I wouldnt do DE leg day and DE bench day on the same day. I don't usually have time after my DE bench day for much, but then, I also do DE pulling. Bands are cheap, and an excellent alternative. I only have chains back home at my other gym, but was planning on getting them for my home gym. A box you can make. I'm lucky, at RIT we have a bunch of different size boxes. My hips are still to tight to sit on the low box, but I've been doing mobility work and can almost hit it. Have you hit up the elitefts.com site yet??? Start reading the articles, and start from the begining. Theres a lot there, so it can be overwhelming at first, but if you read a couple a day, you would be surprised how much you learn. I need to go back and REREAD them, because theres so much good information skewed throughout them. -------------- The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/14, 01:06 PM as promised: Week I Monday – Dynamic Bench Press Wednesday – Max Effort Squat/DL Friday – Max Effort Bench Press Week II Monday – Dynamic Squat Wednesday – Dynamic Bench Press Friday – Max Effort Squat/DL Week III Monday – Max Effort Bench Press Wednesday – Dynamic Squat Friday – Dynamic Bench Press -------------- The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/14, 01:07 PM until you get a box, do they have any benches that would be just below or at parallel??? -------------- The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/11/14, 01:09 PM Ok I think i have got it. Since I have done the dynamic bench on friday I will hit up the Max Effort Squat/DL. So what exactly should I do? Hit tripples for good mornings or squats then on to assistance work? -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/11/14, 01:11 PM Yes I use a bench that is at or just slighty below Paraell -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/11/14, 01:12 PM and yes i have been to elite and deepsquatter.com(one and the same?) -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/11/14, 06:26 PM if you can't do box squats do jumping squats for D effort days for legs....pointis to stand up fast...i'd stay under 50% for those. I do a 3 day split for westside..... sun max effort bench tues d effort legs thurs d effot bench sun max effort squats tues d effort bench thur d effort squats sun max effort bench ect -------------- Friends don't let friends squat high... People don't reach thier true potental, only those who seek it.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/11/14, 08:34 PM see my template post on when to schedule lifts
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/11/14, 08:35 PM I did Gator and just got more confused LOL but I think i got it all worked out! -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/14, 11:57 PM I would keep the days seperate. You might not feel like you did a lot on DE day, but it will really burn out your CNS. But then, you know your body better than anyone by now mutt, so I'm not going to tell you how to train. Just a suggestion. -------------- The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/11/15, 08:48 AM No you are correct. I really felt it the last few days. while I am doing this i will keep to the plan LOL. I may be a strong Mutt but this Mutt is getting older! LOL -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com