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WESTSIDE ROUTINE-
Saturday Max Effort day- Choose from one exercise: 2board, 3 board, floor press. Work up to a failure at a triple. Use bands for 3 weeks, and then switch to chains. Once I have done all the chosen exercises, I start the rotation over. After Max effort I would do either 4 board, close grips, or 5 board close grips, for triples. Then choose 2 exercises to finish with, switch these every 4 weeks- JM presses, close grip bench, skull crushers, triceps extensions, press downs, and dumbbell triceps.
Tuesday, speed day: 9 sets of 3 w/40% of 1 rm. using mini bands. Then I do very light flys, very light triceps work, lateral raises, and face pulls. If you're not peaking for a meet, you need to cycle this in for 9 weeks. Then for 6 weeks train like a bodybuilder!
"Remember train 6 weeks like a bodybuilder to prevent overtraining".
Westside has done wonders for Mike Witmer, as it has done wonders for many other lifters around the world. Day 1 being your Max Effort Squat/Deadlift. Day 2 being your Max Effort Bench Press and Day 3 being for Dynamic effort Squat. Finally day 4 should be for your Dynamic Effort Bench.
OTHER TIPS-
Don't use a belt, so you work your abs and lower back. Trust me you don't want these muscles weak. Use bands on speed days and use chains on maximum effort days. I have heard different theories on this and I don't believe in just one. I was taught to use bands for 3 weeks and then switch to chains for 3 weeks, then take some weeks off for regular training. You have to see for yourself. Again, change is the key, as everything works and nothing works forever! .
BEFORE MAXING OUT-
Before maxing out take 4-8 days off to recover. Sit around, be lazy, and eat a ton! Finally, your preparation which means not skipping workouts, meals, going that extra mile and how well you mastered your mind will determine whether you hit the weight or not when the big day to max out comes.
After your testing day, learn from it and remember that each cycle that you attempt will teach you a lot about yourself. Your victories will show you victories as well as your losses for the next journey that you start. Don't let the downs hurt you because you know when you're an old wise man despite the outcome you will look back and be proud that you have given it your all. So keep a backwards perspective while you move forward.
Westside Barbell WHY SOO MANY MEMBERS GET SOO MUCH STRONGER AS SOON AS THEY START WESTSIDE-
So many members get stronger as soon as they join the Westside Barbell, I believe because they have the best lifters around them. These lifters are there r to push them to greater and greater levels. I also think that many of them learn how to use the shirt and improve their technique. Finally, they are now on a system that makes weaker muscles stronger. I think with all these factors interacting, a lifter has no other choice but to get stronger.
THE WESTSIDE BARBELL TREND-
In weight lifting lifters need goals for motivation and they need a goal that they can work their way up to! So as they work their way up to their goals they find other buddies who share the exact same interest, this turns training more then just training, but this turns training into a passion. The other great thing about being apart of a system like the Westside is that you can meet people who share the same interest as you. Also training in an environment that supports excellence is an environment that cannot be topped.
It seems that the Russian systems are getting popular all across America day by day. They now have the Eastside Barbell. If you go to some of the gyms in NJ they use the soviet methods as part of their "religion" as well as their training. If you go to other gyms you might experience a very different motto. A motto that says, "Welcome to hell it's time to kill some weights". Regardless, Westside principles are becoming more and more popular and they are spreading around America by the minute.
RUSSIAN EVOLUTION TO 1000+ POUND BENCH PRESSES-
In fact many lifters and groupies are taking the "Westside techniques" and creating their own systems out of them. Look at the Metal Militia; since the gear is advancing all the time they have started their own systems to master technique and to get the most out of the shirt. For example with technique, they start with their elbows out, as they bring the barbell down an inch they start turning their elbows in more and more, while expanding their stomachs with air. As they lift the weight up to lockout as they press off the balls of their feet and at 75% of the way up they turn their elbows out. The reason for this is if you step under a power rack to perform a rack lockout you will discover you can finish more with your elbows out. However, when you are benching off of your chest you need to keep your elbows in and go off your upper abs to use your arms and triceps. By using the Metal Militia techniques and with the advancements in gear we have seen a bench press over 1000lbs take place and of course Gene Rychlak discovered what method worked for him out of these Russian principles. He now has created the Rychlak "Power systems" that has worked for him. Now it's up for you to find the bench press systems that will work for you. So right now do yourself a favor and say your last name, now say power systems! Did you do that? Good now let this system take you as far as you can go! Who knows if you keep making modifications while you are on your system, then maybe your system will take you to a new world record.
CONCLUSION:
The Westside Barbell is a club and they have introduced Russian techniques to Americans. Westside is discovering new equipment frequently so more lifters can use more methods to make weaker muscles stronger and more approaches for more lifters needs. What gives Westside so much prestige is that they support excellence. Now that the "Russian" methods are becoming more popular in America, we are seeing stronger and stronger lifters all the time. Give some of these principles a try. The chances are they will be your guides for new super hero strength.
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"The people could be made to accept the most flagrant violations of reality, because they never fully grasped the enormity of what was demanded of them, and were not sufficiently interested in public events to notice what was happening"
Orwell
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