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My Basic Westside Training Program
by Ermantroudt Moderator @ www.anabolex.com ermantroudt@apfmichigan.com
Monday: Maximum Effort Squat and Deadlift
1.Use a Box Squat or Rack Pull, and work up to a single. My current rotation is:
The box heights would be defined as: Low: 1.5-2" below parallel, Parallel: Where the hip joint and the top of the knee are parallel, High: 1.5-2" above parallel.
The use of bands, chains, and weight releasers for maximum effort squat and deadlift work is arbitrary, unless otherwise noted. Nothing is written in stone with contrast methods on maximum effort day; experiment and find out what works best for you.
There are hundreds of different movements, which can be maximum effort movements. Some of those not listed above include Chain Suspended, the use of a Safety Squat Bar, a Cambered Squat Bar, Kneeling Squats, Ultra Wide Sumo Deadlifts, and Zercher Lifts. Dave Tate has compiled a list of all the possible Maximum Effort Movements at this web site www.elitefts.com
While I am still a very ardent WSB supporter, too often the forum employed on Good Mornings is not correct and the lifter squats the weight up. If your form is spot on, then use them in place of the Front Squats. I used many different forms of GM's to get where I am now...
For the maximum effort work, perform sets of 3 reps, until you reach @80% then switch to singles, continuing working up to a one-rep max.
2. Glute Ham Raises or Romanian Deadlift: 3 sets of 10 reps..
3. Reverse Hypers or Pull-Thru's: 3 sets of 8-15 reps
4. Pull Down Abs: 5 sets of 10 to 15 reps
Wednesday: Maximum Effort Bench Press
1. 3 Board Press: Perform sets of 3 reps, until you reach @80% then switch to singles; continuing working to a one-rep max.
The movements are all some sort of pressing, off boards, off the pins, chain suspended, or a Floor Press. Typically a narrow grip is used to help overload the triceps. For the sake of continuity, I will present a 9-week cycle:
2. Do 2 sets 5-8 reps with the ME movement
3. Push Downs: 3 sets of 20
4. Barbell Rows: 4 sets of 10 reps
5. Barbell Shrugs: 3 sets of 15 reps
Friday: Dynamic Squat and Deadlift
1. Box Squats: If you have never done a box squat or are unsure how to do them; read: http://www.deepsquatter.com/strength/archives/ls9.htm and http://www.testosterone.net/html/body_120squat.html
The Dynamic Squatting Program:
Suggested Chain Load:
Suggested Band Load:
2. Dynamic DL: 4-6x1 with 50% of your 1RM
3. Low Cable DL: 4x8-12
4. Reverse Hypers or Pull-Thru's: 3x8
5. Spread Eagle Abs: 5x10
Sunday: Dynamic Bench Press
1. Bench Press: 8 sets of 3 reps with 60% of 1RM; use four different grips: 1. Thumb on Smooth, 2. Thumb Length from the Smooth, 3. Pinkie on the Rings, 4. Pointer on the Ring
Keep in mind, the given % is suggested, you must be able to demonstrate lightening fast speed, like Ben Johnson at the Olympics kind of speed. If you are unable to demonstrate speed, you must lower the percentage. I work at 30%-48% depending on the contrast methods I am using that day. Give yourself 45 to 60 sec rest between sets, at the most.
On this day, I constantly rotate the kind of contrast used. Over 9 weeks I would use: Doubled Mini's, Single Looped Light Bands, One Set of Chains, Single Looped Average Bands, Weight Releasers, Straight Bar Weight, Single Looped Mini's, Two Sets of Chain, and back to the Doubled Mini's
2. 3 Board Press: 3 sets of 5 reps
3. EZ Curl Bar Extensions: 3 sets of 12 reps
4. Barbell Rows: 4 sets of 8-12 reps
5. Superset:
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
6. Roman Chair Sit-up's: 4x10
I would like to thank: Dave Tate, Louie Simmons, Mike Wlosinski, Tagg Doll, Jim Hinze, Paul Stratakis, Mike Clauss, Paul Sazy, Hillbilly Jack Walker, and everyone else who has allowed me to steal their ideas for my training.
In the future we will cover: GPP and restoration, and using Westside ideas for bodybuilding goals.
Ermantroudt can be found on the net at:
www.anabolex.com , www.gotfina.com , www.apfmichigan.com , www.ohioapf.com
or emailed at ermantroudt@apfmichigan.com
* Article by Ermantroudt Moderator @ www.anabolex.com ermantroudt@apfmichigan.com
* Back to Issue #4 Frontpage
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