EnterSandman
Level 1 Valued Member
I dont know if anyone here follows the westside method for powerlifting.
My aim is to compete raw (with wraps) and i am interested in this method because i can follow it for a long time.
I need some tips to create my own template.
Details:
I squat wide stance with a higher bar position
I bench with a good arch and medium grip
I Deadlift conventional.
As far as variations goes ill change them every 3 ME. Squat and Deadlift are alternated.
Help me out with variations.
SQUAT VARIATIONS:
Front squat, narrow stance squat, wide stance paused squat. Something else?
DEADLIFT VARIATIONS:
sumo, snatch grip, deficit
BENCH VARIATIONS:
close grip, wide grip, floor press, long pause bench
Template example:
ME Lower day
Squat or dl variation 1-3rm then back off with 80% of 1-3rm@ 5x3
Assistance work-
Hamstring curls, leg press, back extension, good morning 3x10
ME UPPER DAY
bench variation same as lower day
Assistance-
Db shoulder press, db flyes, tricep push downs, rows, lat pulldown 3x10
DE LOWER DAY
squat AND dl competition style 8x2@60-65-70%
Assistance same as ME
DE UPPER DAY
bench competition style 8x2@60-65-70%
Assistance same as ME
My aim is to compete raw (with wraps) and i am interested in this method because i can follow it for a long time.
I need some tips to create my own template.
Details:
I squat wide stance with a higher bar position
I bench with a good arch and medium grip
I Deadlift conventional.
As far as variations goes ill change them every 3 ME. Squat and Deadlift are alternated.
Help me out with variations.
SQUAT VARIATIONS:
Front squat, narrow stance squat, wide stance paused squat. Something else?
DEADLIFT VARIATIONS:
sumo, snatch grip, deficit
BENCH VARIATIONS:
close grip, wide grip, floor press, long pause bench
Template example:
ME Lower day
Squat or dl variation 1-3rm then back off with 80% of 1-3rm@ 5x3
Assistance work-
Hamstring curls, leg press, back extension, good morning 3x10
ME UPPER DAY
bench variation same as lower day
Assistance-
Db shoulder press, db flyes, tricep push downs, rows, lat pulldown 3x10
DE LOWER DAY
squat AND dl competition style 8x2@60-65-70%
Assistance same as ME
DE UPPER DAY
bench competition style 8x2@60-65-70%
Assistance same as ME