Mixing up training theories????

[growin']

Alright, I have been following westside for a while now, and my results have been pretty good. But by using westside and my6 current approach to accessory work, I have abandoned some techniques that worked well for both soze and strength. I am a firm believer in the MAX effort and DYNAMIC days, however, I think I could use a little tweaking on the accessory stuff. Some of the principles I have really benefited from are the 5x5 and the 1,6,1,6 techniques of lifting. I think the 1,6,1,6 method could work quite well on MAX day as you are priming the CNS anyways. The 5x5 is more of a gradual overload, so perhaps that could fit into the dunamic day better. I have also greatly benefited from pairing agonists in training. I think I may have to try this for my weaker parts in the near future. Here is a potential smaple workout. I'm sure many of you have tried these training concepts, what do you guys think?

Monday
1. Floor Press MAX
2. BB Extension (1,6,1,6)
3. BB Row (1,6,1,6)
4. Pushdowns (2x20)
5. DB Cleans (4x8)

Thursday
1. Dynamic Bench (8x3)
2. Incline Close Grip Press (5x5)
3. Chest Supported Row (5x5)
4. Face Pulls (3x12)
5. Hammer Curls (4x6)

 

[DOM]

Seems like a good idea. Everyone has their own version of the westside method that works out for them, and the accessory work isn't set in stone. Let us know how it goes.

 

[endpoint]

I think it would be too taxing on the CNS.

there is only one way to find out though....give it a go.

but i know with most people it wouldnt be a good idea.

the reason they use a higher rep range on the assistance stuff is because you have already worked the strength aspect.

using 5x5 reps works too much of the strength aspect

and on monday you are basicaly doing 3 max effort movements.

If you were quick to rotate and have good recovery abilitys (naturally and assisted) you might be okay....but it wont be a long term plan

also i guess it depends on what percentage you will be working off with the lifts.

maybe also dont totally MAX on the max stuff....maybe a 3 rep max will be better

 

[spatts]

Westside evolves, allows for change, allow for individualization. That's one of the things I like about it. You gotta do what works. I recently started doing all my DE accesory work with speed as well, and I'm really anxious to see what the carry over is like.

Keep us posted on the results.

 

[JDarty6173]

Growin... Looks like your plan still follows Westside pretty closely... To paraphrase what Dave has mentioned in his articles, just do your accessory and supplemental work volume by feel as long as you are nailing your tris and hitting lats and other weak areas hard... Basically just do what works for you within the basic template of ME and DE days......

 

[growin']

Good points all. I am going to give this a GO come Monday. When I do 1,6,1,6 I don't come too close to 100% on the 1rm, I only go maybe 85%, just heavy enough to make the next set of 6 feel lighter. I am thinking of only trying 5xt on MAX days, and then using lighter weights with higher reps on the dynamic days. I think the overall breakdown may go like this:

Week One and Two
-MAX days assistance work at 5x5

Week Three and Four
-MAX days assistance work at 1,6,1,6

Week Five and Six
-MAX days assistance at 2x68

I guess I will figure out what to do on dynamic days when I get there. I may still use the above protocols, just on different exercises or bodyparts, whatevers weak I guess. The maxes will start out as 1rm, but may end up going towards 3rm if things get dicey.

I'll keep everyone posted.

 

[growin']

OK, I think this will be how it starts:

Week One and Two -High Volume

Monday (MAX chest and back)
1. Floor Press MAX, rest 3-5 minutes
2. Incline Close Grip Press (5x5)
3. Chest Supported Row (5x5)
4. Pushdowns (2x20)
5. DB Cleans (2x12)

Tuesday (MAX trunk extension)
1. 4th hole Rack Deadlift MAX
2. Reverse Hyper (5x5)
3. Split Squat (5x5)
4. Overhead Cable Crunch (3x12)
5. Farmer’s Walk 1MAX

Thursday (DYNAMIC shoulders and arms)
1. Dynamic Bench (8x3)
2. Lying Incline Extensions (5x5)
3. Incline DB Curls (5x5)
4. Face Pulls (2x12)
5. Laterals (2x12)

Friday (DYNAMIC leg flexion)
1. Dynamic Deadlift (8x3)
2. Lying Leg Curls (5x5)
3. Step Ups (5x5)
4. Side Bend (3x15)
5. Heavy Hold (2MAX)

You may notice there are no squats, and no good mornings. Those 2 exercises have caused me SOOOOO many problems that they are on the back burner this year and will only be used sparingly. For now its just pushing and pulling

 

[CytoMel]

Sounds like a good plan.

Make sure not to fry your elbows with those 1 rep tricep extensions

 

[growin']

OK, so far I've gone through a MAX bench and a MAX dead day. Its pretty early to tell, but I think 5x5 works well for the upper body, but is a bit too taxing on the lower body day. I may have to stick to a little higher reps on the deadlist accessory stuff.

That is all.......