Sample Westside Barbell Template

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    Sample Westside Barbell Template


    Sample Westside Barbell Template
    Originally passed to me by Mike Ruggeria, some changes made since then.

    Monday – Dynamic Effort, Upper Body

    Flat Bench: 10 sets, 3 reps (sets under 3 seconds w/50% of one rep max, 3 different grips, 30 to 45 seconds between sets)
    Lactic Acid Tolerance Training: High Rep for time or reps. (Inc/Dec/Flat press moves, light weight, usually DB)
    Tricep Movement: 60 reps, start with 10-12 reps, as many sets as it takes - one minute between sets
    Rear Delt Movement: 2 sets, 8-12 Reps - one minute between sets
    Shoulder Movement: (Side or Front Raises) 2 sets, 8-12 Reps - one minute between sets
    High Upper Back Movement: 3 sets, 10-12 Reps (Facepulls, reverse bench rows, etc.) one minute between sets
    Laying Abs or leg raises

    Tuesday – Max Effort, Lower Body

    Max Effort Movement: 3-5 sets @ over 85%, 3-1 reps (Work to max, perform exercise two weeks in a row. All exercises can/should be enhanced with bands.)
    ---Deadlift, Good morning, Squat variations
    Hamstring Movement: 4 sets, 5-7 reps (machine or band) Single leg at a time.
    Low Back Movement: 3 sets, 5-7 reps (Stiff Legs, Pull Throughs, Hyperextensions)
    Upper Back Movement: 3 sets, 5-7 reps. (Rows, DB or BB)
    Bicep Movement: 3 sets, 10-15 Reps (Hammer curls, one minute between sets)
    Standing Ab work

    Thursday – Max Effort, Upper Body (72 hours after Dynamic Effort Upper Body)
    Max Effort Movement: 3-5 sets @ over 85%, 3-1 reps (Work to max, perform exercise two weeks in a row. All exercises can/should be enhanced with bands.)
    ---Board Presses, Floor Presses, Decline/Incline, Reverse Band Presses, Close Grip
    ADDED 9/24 = Press Assistance Work - Pin lockouts, Low end partial press, Reverse grip bench, etc. 3 sets, 5-7 reps.
    Tricep Movement: Pick two exercises. 3 sets, 3-7 reps. (2 minutes between sets)
    Shoulder Movement: 3 sets, 5-7 reps (Vertical press move)
    High Upper Back Movement: 3 sets, 10-12 reps (Facepulls, reverse bench rows, etc.)
    Laying Abs or leg raises

    Saturday – Dynamic Effort, Lower Body (72 hours after Max Effort Lower Body)

    Box Squats: 8-10 sets, 2 reps. Use 50-60% of 1RM. 45 seconds between sets. Box at parallel.
    ---Optional Speed Deadlifts – 50%, No more than 5 sets, 2 reps. One minute between sets.
    Lactic Acid Training: High Rep for time or reps. (Quad work, light weight) one minute between sets
    Hamstring Movement: 4 sets, 5-7 reps (machine or band) Single leg at a time. one minute between sets
    Lower Back Movement: Same movement as Tuesday but lighter, more reps. one minute between sets
    Shrugs: 3 sets, 10-15 reps. As heavy as possible. one minute between sets
    Bicep Movement: 3 sets, 10-15 Reps - one minute between sets
    Standing Ab work


    General Physical Preparedness / Cardio work - Recommended to do GPP work 3 times a week. Sled dragging, tire flipping, farmers walk, high rep Olympic lifts, etc.
    Last edited by borobulker; 09-24-2008 at 10:59 PM.
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    Boro,
    What would you suggest for the lactic acid training on Lower body DE? Would leg extensions work or would you do lunges or split squats?

    Just started this routine this week and am loving it so far!
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    Quote Originally Posted by fightercowboy View Post
    Boro,
    What would you suggest for the lactic acid training on Lower body DE? Would leg extensions work or would you do lunges or split squats?

    Just started this routine this week and am loving it so far!
    yeah yeah I know, I'm not boro.. But, I've been doing unilateral leg press and it's been pretty killer.
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    Thanks for the info. I should have thought of that as well. Good suggestion.
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    Very good suggestion. Louis Simmons has said to do lower moves unilaterally.

    I usually do a split squat, lunges or leg extensions.

    Last week we did super-high rep squats and it was a killer.
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    On upper body....For the lactic-acid tolerance, what is a good amount of time as far as completing many reps? for example, as many reps in 1 min or 2 min or 3?? i'm gonna do Cable rows
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    Quote Originally Posted by meatNcreatine View Post
    On upper body....For the lactic-acid tolerance, what is a good amount of time as far as completing many reps? for example, as many reps in 1 min or 2 min or 3?? i'm gonna do Cable rows

    We usually shoot for 1 min or about 30 reps. Remember to keep good from though.

    Also, 9/10 times we do a press variant for the LATT. Dumbbell press or something. DB press will help your speed off of your chest.

    Good luck!
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    Quote Originally Posted by borobulker View Post
    We usually shoot for 1 min or about 30 reps. Remember to keep good from though.

    Also, 9/10 times we do a press variant for the LATT. Dumbbell press or something. DB press will help your speed off of your chest.

    Good luck!
    yeah but doesnt it say "horizontal"? lol, im no expert but isn't a dumbell press vertical (up and down)??

    thanks brother.
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    In terms of the body position. All presses are going to be vertical due to gravitational orientation but you can chose to do incline, decline or flat orientation. Stay away from overhead (vertical) press moves.

    Again, this is simply a template. Some will completely disagree with it.

    I totally understand where you are coming from though!
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    i mite try this some time this year
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    Quote Originally Posted by Brolic View Post
    i mite try this some time this year
    Good luck, it is interesting!
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    boro, what are some of your fave max effort lifts for both upper body and lower body?
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    Quote Originally Posted by ozarkaBRAND View Post
    boro, what are some of your fave max effort lifts for both upper body and lower body?
    max upper....
    reverse band bench
    2,3 board press
    i am working on a cambered bench bar to do extra low bench


    max lower...
    band resisted deadlifts
    band resisted squats
    extra wide
    extra close
    bottoms up good mornings
    pin suspended good mornings

    anything man, just make it heavy! haha

    i wish i had some more bars to have a bunch of variation
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    Quote Originally Posted by borobulker View Post
    I'm somewhat familiar with the site, but not with that particular database..

    I need to do some reading. Thanks again!
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    Quote Originally Posted by ozarkaBRAND View Post
    I'm somewhat familiar with the site, but not with that particular database..

    I need to do some reading. Thanks again!
    Ozarka, my intro into powerlifting was using EFS's Force Method, they have a good template you can follow for a PL beginner for 12weeks, and from there adjust to fit your needs.

    http://www.flexcart.com/members/elit...&m=PD&pid=1079

    http://www.flexcart.com/members/elit...7&m=PD&pid=988

    http://www.flexcart.com/members/elit...&m=PD&pid=2849
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    Wtf is "lactic acid training?" You don't produce lactic acid. The human body produces lactate (C3H5O3), which is not the same thing as lactic acid (C3H6O3). Dubious about training methodology that doesn't adhere to the rules of biochemistry.

    Having said that, I'm a fan of WSBB approach and used it with success throughout my powerlifting career. Just haven't heard the term "lactic acid training," so if anyone can take a minute to flesh it out, that'd be great. -EK
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    Quote Originally Posted by eknight View Post
    Wtf is "lactic acid training?" You don't produce lactic acid. The human body produces lactate (C3H5O3), which is not the same thing as lactic acid (C3H6O3). Dubious about training methodology that doesn't adhere to the rules of biochemistry.

    Having said that, I'm a fan of WSBB approach and used it with success throughout my powerlifting career. Just haven't heard the term "lactic acid training," so if anyone can take a minute to flesh it out, that'd be great. -EK
    cliff notes: high rep burnout set.
    you can call me "ozzie" for short.
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    Got it. Kinda what I figured, just poorly named. Thanks!
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