| |
| IronMass Forums Helpful Links Powerlifting/Strongman Discuss Helpful Links in the For People of All Types forums; MM Training Article by Sebastian Burns Westside Philosophy: Winning Attitude by J.M. Blakely Periodization Bible : Linear Periodization Periodization Bible : Conjugated Periodization Westside PL routines: 9 Week Program Big bad ... |
 |
| | LinkBack (1) | Thread Tools | Display Modes |
11-02-2005, 04:02 PM
| #3 |
| Pro Stature Join Date: Oct 2005
Posts: 218
Recipes: 0 Rep Power: 5  |  Great links boys...one thing Zack, your links all have something added at the end so you have to remove the "target blank" stuff.... Do you guys lift using Russian techniques or Westside? If Westside, have you ever done the Russian style? |
|       |
|
11-02-2005, 04:14 PM
| #4 | ||
| IronMass Donator  Join Date: May 2005 Location: Folsom, CA
Posts: 559
Recipes: 0 Rep Power: 9 | Quote:
Thanks for the tip. Quote:
I've done some Russian-style squat routines, like 6 or 8-weekers designed to tack some onto your max, but never a fully integrated, top-to-bottom Russian routine. I have a routine here on my computer - I'll try to find it.... I pulled one of thebeginner routines off the internet and dumped it into Excel with links to your maxes so it's very easy, 1-2-3 to follow. I'll find it. Peaked would be a better guy to talk about the styles, since he has more experience with it. I love PL'ing, but it's not what I'm doing most of the time. EDIT: Here's the program I adapted. It's zipped - just unzip it and it'll be in Excel. It's a Boris Sheiko program - I just tidied it up, dumped it into Excel, programmed the pyramids, and I think I made a few changes. Just throw your maxes on the first page and the rest is automatic. | ||
|
| |
|
11-02-2005, 04:26 PM
| #5 |
| Pro Stature Join Date: Oct 2005
Posts: 218
Recipes: 0 Rep Power: 5 | Just curious because I have been doing Westside for 4 months with some awesome results. However, I have heard a lot of references to the other programs. Squatting 3x a week just seems like overtraining to me. BTW, are we like the only 3 folks on this board following a PL type routine? |
|
| |
|
11-02-2005, 04:35 PM
| #6 | |
| IronMass Donator Join Date: May 2005 Location: Folsom, CA
Posts: 559
Recipes: 0 Rep Power: 9 | Quote:
Squatting 3x/week Westside style WOULD be too much. As would any BB'er's style of squatting. But the russian routines are notoriously scaled back in volume/day. They aren't easy, of course, but they do take it down a notch, and work more on periodizing the intensity smoothly through your max. They're really quite simple, novel, and yet they can quietly kick your butt. IMO. All that aside, when I last finished a Westside phase, I went to the routine I'm doing now, which I picked because I was on SD and I wanted a BB-style routine for hypertrophy. The BB-style feels like a vacation, mentally. It's waaaaay-less taxing psychologically, but my muscles were not ready for higher reps. It was pretty weird. My quads were shocked by the reps, and it took a few weeks to get every muscle back inline with this style of training. When I'm done with this (post-PCT + 2-4 weeks), I'm going back to more Oly lifting again. | |
|
| |
|
11-02-2005, 04:44 PM
| #7 |
| Pro Stature Join Date: Oct 2005
Posts: 218
Recipes: 0 Rep Power: 5 | I am doing the Westside for Skinny Bastards as it is a nice mix of bodybuilding and powerlifting. The assistance exercises and repetition day are perfect for hypertrphy. I don't even know if I could go back to a bodybuilding routine anymore as I have seen too much positive change using Westside. That said, I really want to focus on my squat so I looked at the Smolov stuff, but I have a few questions: Do you do any other lower body work besides squats? Do you incorporate 2 upper body days on the non-squat days? |
|
| |
|
11-02-2005, 04:57 PM
| #8 | |
| IronMass Donator Join Date: May 2005 Location: Folsom, CA
Posts: 559
Recipes: 0 Rep Power: 9 | Quote:
So could you add some upper body stuff? Sure. The cycle doesn't actually have that many reps. It gets intense, it sounds like, but you could certainly add some other non-leg lifts. You could cycle in some pressing of various intensities. Certainly some oblique/ab/spin. erector work would be smart. I wouldn't do any deads, but BB rows and pull ups..... You get the idear. | |
|
| |
|
11-02-2005, 06:06 PM
| #9 |
| a la commode  Join Date: May 2005
Posts: 4,297
Recipes: 2 Rep Power: 96  | Great work Zack! Make this thread a lot better, if you got anymore, keep adding. |
|
| |
|
11-13-2005, 03:20 AM
| #10 |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,619
Recipes: 0 Rep Power: 186   | STICKY |
|
| |
|
11-13-2005, 05:05 AM
| #11 |
| Audere est Facere  Join Date: Apr 2005 Location: Perth, Australia
Posts: 372
Recipes: 0 Rep Power: 7 | Nice bunch of links guys. I'm doing a low volume 2 day westside routine, since I am low on time atm, and getting some awesome results. When school holidays come, I'm definitely going to be doing a full 4 day westside split...
__________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822. |
|
| |
|
11-13-2005, 06:20 AM
| #12 |
| I've got a RAGING clue!  Join Date: May 2005 Location: dnyc99's cleaning staff
Posts: 12,526
Recipes: 0 Rep Power: 309 | Not my section but I think this is definately sticky material. Great job guys! :bigthumbu |
|
| |
|
11-13-2005, 03:37 PM
| #13 |
| a la commode Join Date: May 2005
Posts: 4,297
Recipes: 2 Rep Power: 96 | Thanks. |
|
| |
|
11-19-2005, 12:16 AM
| #14 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,619
Recipes: 0 Rep Power: 186 | Meeting the Iron: Westside Training for the Beginner Part 1 Meeting the Iron: Westside Training for the Beginner Part 2 Meeting the Iron: Westside Training for the Beginner Part 3 Westside - RAW Training Methods - By Louie Simmons All WSB documents - in PDF Westside and the Log Press Westside article |
|
| |
|
12-08-2005, 11:39 PM
| #15 |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,619
Recipes: 0 Rep Power: 186 | Big bad bench The Bench Press The Deadlift The squat The Road to 600 Pressing Power Top 10 deadlifting Mistakes/The dead zone Irongame Powerlifting Elitefts Fixed some of the broken links ill fix some later |
|
| |
