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napsgear
genezapharmateuticals
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puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Best assistance work for a raw Westsider?

Chucky

New member
I'm not a competitive powerlifter, and for that, probably not a powerlifter at all. But I'm trying to increase my lifts and am starting Westside. I won't be using any equipment (shirts, briefs, wraps, belts, anything) and want to know what you all think the best assistance work would be for me to utilize.

I've also chosen the max lifts that I'll start the program with:

SQ/DL:
Low Box
High Box
Deads (Conv & Sumo)
Rack Pulls (Conv & Sumo)
Pulls from a block (extended ROM)

BP:
CG Bench
Incline
Decline
3 Board
4 Board
Pin Presses

I think those should be sufficient for max lifts, but my main concern is the assistance work I choose. Any help for this Westside newbie would be great.
 
i think on BP i would add ~

wides
paused heavy flat db press (elbows in)
and maybe even ME full chainpresses

so you stay strong on the "bottom"
 
do GM's too.

assistance for bench i do
inc. cg bb press
cg bb press
tate press
jm press
dc. bb press
skulls
 
get some bands and chains for vareity, there are endless different exercises to do with them. even though you are going to compete i would still suggest you get a loose squat suit or briefs to protect your hips when you squat
 
Definetly do Good Mornings bro. Wide, narrow, suspended, non-suspended. They are all great. Also if you have any shoulder problems don't do wides. Some people can do them and love them. Others can do them without their shoulders exploding (argent raises hand).
 
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