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Parabellum
New member
I found this on the [email protected] :
As someone who's been experimenting with Westside for almost a year,
I just want to give my own .02.
First off, Bill Denlinger's post was excellent, as was Eddie
White's. I'd like to add this, if I may: if you choose to stick to
the standard 4x/week training by the Westside book, make sure your
first assistance exercise is a compound movement closely mimicking
the M/E exercise or major lift. For the last several weeks, we've
been doing too much isolationist garbage for assistance work. Mike
is an amateur, I'm a novice, so we're not at a point where we can
forego the major lifts and their derivatives. I learned that the
hard way over the last several months.
For instance, I'm too new (455lb squat at last comp) to NOT squat and
hope my squat will improve. While GMs are a huge help, I find I have
to squat occasionally or lose my groove - box squats just aren't a
good enough replacement for me. Also, I'm using SLDL a lot more for
assistance, and my real DL is finally back where it was in the
summer.
Also true for bench work. While floor presses and such are nice
movements for triceps, I'm not a good enough bench presser (read:
poor form, wasted energy) to avoid doing bench pressing. I"ll now do
inclines or close-grip benches for reps as my 1st assistance exercise. One more thing: I have to schedule more high-rep(5-6) days ever
several weeks for the major movements. If you've followed Westside's
workouts over the last year, you'll notice their 'conjugated' style
is becoming more linear (circamaximal phases, high-rep weeks) and
scheduled higher-rep weeks for novice non-enhanced lifters is a boon.
Open to comments.
Chris Cooper
Sault Ste. Marie, Ontario
As someone who's been experimenting with Westside for almost a year,
I just want to give my own .02.
First off, Bill Denlinger's post was excellent, as was Eddie
White's. I'd like to add this, if I may: if you choose to stick to
the standard 4x/week training by the Westside book, make sure your
first assistance exercise is a compound movement closely mimicking
the M/E exercise or major lift. For the last several weeks, we've
been doing too much isolationist garbage for assistance work. Mike
is an amateur, I'm a novice, so we're not at a point where we can
forego the major lifts and their derivatives. I learned that the
hard way over the last several months.
For instance, I'm too new (455lb squat at last comp) to NOT squat and
hope my squat will improve. While GMs are a huge help, I find I have
to squat occasionally or lose my groove - box squats just aren't a
good enough replacement for me. Also, I'm using SLDL a lot more for
assistance, and my real DL is finally back where it was in the
summer.
Also true for bench work. While floor presses and such are nice
movements for triceps, I'm not a good enough bench presser (read:
poor form, wasted energy) to avoid doing bench pressing. I"ll now do
inclines or close-grip benches for reps as my 1st assistance exercise. One more thing: I have to schedule more high-rep(5-6) days ever
several weeks for the major movements. If you've followed Westside's
workouts over the last year, you'll notice their 'conjugated' style
is becoming more linear (circamaximal phases, high-rep weeks) and
scheduled higher-rep weeks for novice non-enhanced lifters is a boon.
Open to comments.
Chris Cooper
Sault Ste. Marie, Ontario
