I did Westside for the first time today!

[njachest]

It went well, I'm looking to up my bench and squat. So anyway I did dynamic bench today using 3 grips inside the rings and went as fast and explosive as I could for 9 sets of 3 reps using 60 percent of my 1rm. Each time I would hear the weights snapping at the top and it was nice. I've never seen anyone else do this and I got some glances by the people around. I know they wanted to say something like your doing it all wrong.....lol. Anyway after that I did 3 sets of 10 seated db extensions
2 sets of 10 skull krushers
1 set till failure of dips
2 sets of 10 db front raises
1 set of 10 bent over laterals
1 set of 10 laterals
3 sets of pulldowns
2 sets of hammercurls

Now my question is this, does this look good am I on track here the workout seemed a little over an hour and I rested about a minute between sets and a couple three between excercises. Any comments appreciated. Also I'm going for max effort in three days and plan on using the seated press machine, is this okay or should I use incline bench btw I will probably not be able to bring boards into my gym so I may have to try this at a buddies house.

 

[powerlifterjay]

Good luck with it and stick with it before you dissmiss it. It takes a while to click with it 100%.

 

[The mann]

i agree with powerlifterjay,you have to give it time,the only thing i would change is on your delt work i do tri-sets at the end.do you have access to a power rack?i wouldn't do a seated machine press,stick with free weights as much as you can when you rotate your ME 's..........

 

[njachest]

yea I have access to a power rack and okay I'll kill the idea of seated machine press I thought that might not be the greatest somehow.
Are you suggesting using the power rack to incorporate some ME type of excercise, if so I'm all ears bro.

 

[1-dawg]

Just my opinion, but I would scrap the dips. I have seen dips cause more shoulder and chest problems than they are worth. Instead, hit some 5 baord presses and maybe pushdowns, or jm presses and pushdowns, or skull crushers and pushdowns. The pushdowns are done to fluch the muscles -- no need to kill yourself with these though.

Everything else looks good. One thing to keep in ming though -- if your max effort days are not resulting in pr's then lower your dynamic weight to 50 percent. That is all I use -- when I dropped the weight down to 50 percent pr's fell almost weekly. AT first, you will break a pr every week because you are to the exercises. Bar speed is paramount on the dynamic days. The hardest thing to get a powerlifter to do is to lift with 50 percent of theri max.

 

[njachest]

thanks for all the feedback.

 

[The mann]

1 dawg has it ..... also if you say you can't bring board in you gym i suggest quit the dump........JUST KIDDING....
seriously though, a couple thing you can do in the rack is floor presses ,rack lockouts(becareful with these so you don't hurt your shoulders), really need to sneak those boards in....

 

[njachest]

what are rack lockouts? yea I might ask them about boards and see what they say it couldn't hurt to ask or could it? .......LOL

 

[solidj55]

Good luck with the Westside man, I started Westside training a while back, Im in my seventh week right now and I love it. Its nice getting to hit PR's every week and being able to change exercises every two weeks. You should most definetly get some boards dude. My mini cycle this time used two board press and four board press, both very good exercises.

 

[dirtydawg]

routine looks good. i was doing dips and cut them out. on tris just keep mixing it up but stick to the basic movements close grip press jm and dumbell extensions the way the Mann recommends doing them. my first week on ws i thought it was easy then about day 4 i got a reality check. LOL best routine i have ever been on. but you have to be one tough SOB to keep it up. good luck.