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  1. #51
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    eknight just started this workout and it's kicking my ass. props/rep+
    Bench Press Hit: 3x5x185
    New Goal: 3x5x200

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    Eric, sorry for all the questions, I'm just seriously considering this routine in time. What do you suggest for warm-up? Beyond a 5-10 minutes cardio you're obviously not just going to jump into your working sets. Rippetoe suggests something along the lines of this...

    Working sets w/ 225, so a warm up would look like
    1x5x45
    1x5x95
    1x3x135
    1x2x185

    Is there something along those lines that the Westside guys use to thoroughly warm-up before max effort sets?

  3. #53
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    I might have been doing more than was needed, but my warm ups were usually:
    135x20/225x6/275x5/315x5/begin working sets. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Default rest between reps?

    what is the recommended rest time between the reps?

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    Quote Originally Posted by sung2sam View Post
    what is the recommended rest time between the reps?
    I'm pretty sure it's 3-5 minutes on max effort days and 1-3 on dynamic effort days.

  6. #56
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    Between reps or between sets? 3-5 minutes between sets on ME day, 30-60 seconds between sets on DE day. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Would it be ok to add in a set of negatives on barbell bench press on heavy day for one week every 4 weeks or so?
    Bench Press Hit: 3x5x185
    New Goal: 3x5x200

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    Quote Originally Posted by medicinebllr View Post
    Would it be ok to add in a set of negatives on barbell bench press on heavy day for one week every 4 weeks or so?
    Your chest, shoulders, and tris already have an enormous task on heavy day. Why try to modify what's already proven to work? Plus, though I could be completely off on this, this workout is meant to build explosive concentric movements. Negatives, which are only eccentric, mainly focus on muscle size and have little to do with strength gains.

  9. #59
    Seasoned M&S Veteran JulezCesarFYC's Avatar
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    Quote Originally Posted by Reevet50 View Post
    Your chest, shoulders, and tris already have an enormous task on heavy day. Why try to modify what's already proven to work? Plus, though I could be completely off on this, this workout is meant to build explosive concentric movements. Negatives, which are only eccentric, mainly focus on muscle size and have little to do with strength gains.
    Ehhhhh... NRT (Negative Resistance Training( is great for breaking plateaus. I believe it has its place in both hypertrophy routines and strength training routines. We all know the heavier the weight is, muscular strength develops. It also helps build the connective tissue (tendons and ligaments), conditioning your body to train with heavier weights than it would normally be used to training with. It is extremely efficient in building strength quickly and should only be performed after at minimum 6 months training .


    To the OP. As far as modifying the routine; The Modified Westside BB routine has helped to originator to clench numerous titles in competitions. It has been created in this way to build strength effectively within the shortest amount of time.
    The only true wisdom is in knowing you know nothing. - Socrates
    Got alot of work to do, Need some Ginkgo Biloba for muscle memory LOL

  10. #60
    Seasoned M&S Veteran JulezCesarFYC's Avatar
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    On a second note to the OP:

    Quote Originally Posted by Expat68 View Post
    Beginners are people who have not been consistently lifting for at least six months.

    Westside Barbell routine would not be appropriate until you have been consistently lifting for a minimum of 12 months.
    Have a read at THIS thread for more information..
    The only true wisdom is in knowing you know nothing. - Socrates
    Got alot of work to do, Need some Ginkgo Biloba for muscle memory LOL

  11. #61
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    Regarding negatives and static holds, while they are great strength builders, the biggest concern would be, "Where do you put them in a routine built for explosive power?" Before I used Westside, I did negatives at the end of my workouts with around 110% of my max. If I tried that after a ME day in Westside, I don't think my spotters would be able to keep the bar from stapling me to the bench! To me, a negative is 8-10 seconds coming down, and I have a pretty good idea it would be unsafe to try that after heavy benching and assistance work. On the other hand, you could certainly see what kind of results you get doing your sets of 3, THEN negatives (3 sets) instead of another movement. It depends on your goals really, but for me, I didn't want to sacrifice the lockout work because that was my weakest area. I can tell you there's little worse than having near max weight half-way up and realizing, "Uh oh, this is getting ready to come back down, and there's nothing I can do about it." Actually I may never have mentioned it, but the idea behind the speed days is to get your body so used to abolutely EXPODING weight off of the chest at the bottom that when you handle heavy weight, you will conciously use the same force and try to push the bar through the ceiling. Less chance of getting stuck with that kind of momentum and drive.-EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Thanks for responses I guess I'll leave the negatives out based on what you've said
    Bench Press Hit: 3x5x185
    New Goal: 3x5x200

  13. #63
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    EKnight's Modified Westside Barbell Strength Workout
    I would like give this a go,for a bit of a change,but at 52 yrs old i think 4 days would be to much for me any way to do it over 3 days please.
    i have been playing with underground training,by Zach Even -- Esh but have not got a set routine, like to mix the to i like old school training simple basic moves and heavy
    any help please

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    Seasoned M&S Veteran JulezCesarFYC's Avatar
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    Quote Originally Posted by Homer View Post
    EKnight's Modified Westside Barbell Strength Workout
    I would like give this a go,for a bit of a change,but at 52 yrs old i think 4 days would be to much for me any way to do it over 3 days please.
    i have been playing with underground training,by Zach Even -- Esh but have not got a set routine, like to mix the to i like old school training simple basic moves and heavy
    any help please
    I suggest starting with a beginners routine for 3-6 months and then moving on to an intermidiate muscle building routine. One should get a good grasp of the anatomy, their own body, have joints and tendons used to training and a simple understanding of nutrition before moving on to a strength training routine. I think anywhere after 10-12 months would be good to start a strength training routine such as EKnights Modified routine.
    The only true wisdom is in knowing you know nothing. - Socrates
    Got alot of work to do, Need some Ginkgo Biloba for muscle memory LOL

  15. #65
    Coming Up The Ranks Homer's Avatar
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    Sorry if my last post was misleading, i am not a beginner ,i have been training solid for 2year,and most of my adult life,but my joints are hammered,low reps but heavy works better for me less wear on the joints,just looking for a 3day full body ,4 to much for me now

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    Bump.. any help please ?

  17. #67
    Ambassador of pain Possum's Avatar
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    Quote Originally Posted by Homer View Post
    Bump.. any help please ?
    Depending on your goals you could split it into 2 upper body days with speed/repetition and max effort and one lower body day.

    Here is an example of a 3 day westside workout
    http://www.defrancostraining.com/art...rds-part1.html
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  18. #68
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    Quote Originally Posted by Homer View Post
    Sorry if my last post was misleading, i am not a beginner ,i have been training solid for 2year,and most of my adult life,but my joints are hammered,low reps but heavy works better for me less wear on the joints,just looking for a 3day full body ,4 to much for me now
    Hi, performing low reps and heavy weights are worse for causing joint problems years later. At 52 you may find that your body requires more rest time to allow total recovery from your workouts.
    Doug

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  19. #69
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    Yes thanks for the info, that why i am looking to cut down to 3days or maybe 2 ? as did the old school strong men did, just so i can still keep training for a few more years

  20. #70
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    I have a few questions

    1. What is the "External & internal cable rotation AND standing DB rotation?" It is the last exercise on day 7.

    2. What are the rack lockouts and board presses? On day 3.

    3. Day 7 lists slow upright rows. How slow? How much weight should I be using if I usually do 100lbs?

  21. #71
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    Quote Originally Posted by AmericanPsycho View Post
    I have a few questions

    1. What is the "External & internal cable rotation AND standing DB rotation?" It is the last exercise on day 7.

    2. What are the rack lockouts and board presses? On day 3.

    3. Day 7 lists slow upright rows. How slow? How much weight should I be using if I usually do 100lbs?
    1. These are listed in the exercise section here, but they are basically rotator cuff work. Kind of hard to explain on paper. If you don't find a satisfactory video or pics on this site in the exercise section, youtube them.
    2. Rack lockouts and board presses allow you to work the top half of the range of motion without having to kill your shoulders by making them stop the weight. Again, youtube for further demos.
    3. I would use 2-3 seconds for both concentric and eccentric phases, with a solid second squeeze in between. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Great routine- love me some barbells...gotta get my hubs on this...he can't get to a gym so this will be perfect for the equipment we have-

    (altho I do have a pretty sweet smith station with a lat pull and cable row set-up plus a power tower. ) wanna make a special routine for him

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    Quote Originally Posted by Michal View Post
    Great routine- love me some barbells...gotta get my hubs on this...he can't get to a gym so this will be perfect for the equipment we have-

    (altho I do have a pretty sweet smith station with a lat pull and cable row set-up plus a power tower. ) wanna make a special routine for him
    Um...what's in it for me? -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Quote Originally Posted by EKnight View Post
    Um...what's in it for me? -EK
    hehehe... I'll get yer initials tattooed on my "pec"

  25. #75
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    Just a couple of question (they might be a bit stupid so I appologise now LOL). You say to eat at a calorie surplus as if bulking, would you expect to see an increase in size as well as strength (I know it is primarily aimed at strength), I mean if I can add 50 - 100 lbs over time to my bench then my chest is gonna grow isnt it?

    Also If I did this routine at my BMR would that still give me strength gains, but cut fat or would it just be too much for my muscles without the fuel, so that they would end up eating themselves...???

    Just wondering and I appologise again if the questions are real dumb LOL

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