Critique My WESTSIDE Program, Going Raw

[MonStar1023]

I am going raw Westside. No bands, no chains, no boards, nothing of the sort at all. I am training in the power rack, however, so Ill do lockouts, etc.

Here is my split:

M - rest
T - ME bench
W - rest
T - ME sq/dl
F - rest
S - DE bench
S - DE sq/dl

Basically on the ME days I am picking one exercise that either coresponds to bench or sq/dl and training up to my 3-1RM. Then doing around 10 sets of assistance work. For example on ME bench Ill do close to 10 sets of triceps work, and maybe a little front delt work. And on ME sq/dl Ill do lots of pull-throughs, and hyperextensions.

This is the thing. On my DE days I am throwing in a lot of hypertrophy work. Is this going to be a problem? Not a TON but more than usual Westside advocates I think. DB flyes, and cable crossovers, and things like that. Dropsets here and there, etc.

What do you guys think?

Training 50% size, 50% hypertrophy.

 

[DOM]

OK MONSTAR, a few critiques

first of all, just because you're training to compete raw doesn't mean you need to take chains and bands out of your training. The benefits of chains and bands reach FAR beyond training the top of the lift more to increase your lockout. They help on DE days just as much for raw competitors as for others.

second, modifying WSB to include more hypertrophy is fine... that's your own prerogative, but I wouldn't recommend doing it with cable crossovers and dumbell flyes.

third, add lat work.

fourth, if you have access to them, use GHC raise and reverse hypers on your sq/dl days as assistance work.

hope this helps.

 

[spatts]

Good advice DOM.

And you're right...raw has nothing to do with it. I wouldn't think anyone would want a weak link...shirt or not shirt.

Is there any way you could put your ME days further apart to allow for some recovery? Also, for hypertroophy, you will require healing time. Have you considered doing maybe tris and rear delts on one ME bench day, and lats and traps on DE? Then splitting lower body acc work across the two squat days as well?

 

[I'D RATHER BE DEADLIFTING]

You forgot to mention that you aren't doing box squats.


I personally think that the two biggest lifts for increasing the squat and deadlift while using a Westside-type program are box squats and heavy GM's. I also have not had access to a good GHR or Reverse hyper so I can't say how much those help(but I've read and heard they help a ton).

 

[spatts]

Hell yeah, to all four (box squats, GMs, R-hypers, GHR).

 

[MonStar1023]

I am going to be doing the following for the most part.

ME Bench
4" Lockouts
8" Lockouts
Incline BB Presses
Decline BB Presses

ME Squat/Deadlift
Rack Pulls
Partial Squats
Good Mornings
SLDLs

I will cycle them for the most part. I am going to be training lats on DE Bench day, so I think that will workout well.

Why not DB flyes and cable crossovers for hypertrophy?

I wont be doing box squats, but I think Ill be fine without them.

 

[I'D RATHER BE DEADLIFTING]

A true Westside-type routine would include much more variation and box squats. I'd like some of the other people here to give their opinion since you don't seem to like mine and the others' who have already tried to help/criticize your routine.

 

[1-dawg]

The sldl is NOT max effort mvmnt, nro should it be used as such. YOu will pay for this if you choose to do it. These guys here have given you excellent advice -- and here's something to think about. DOn't you think after all the years wsb has been at it with all the different lifters that have come thru there is a reason for box squatting?? It's because they work. They have eventaken in untrained people had them box squat and sent them to a meet with no full squats under their belt. If you're going to do the program -- do it right. If you question this call up Louie Simmons and speak with him. If he's not there leave a message -- he will call you back.

 

[Liftbig]

do the box squats bro. theres no better exercise you could do IMHO. theres no reason not to box squat. also throw in board presses to your upper body ME, do lockouts to much and your shoulders will hate you. also there is no reason not to use bands and chains they are a valuable tool even if you lift raw. they do much more than just increase weight at lockout.



BOX SQUAT