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  1. #1
    Muscle & Strength Boss Damien's Avatar
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    Default EKnight's Modified Westside Barbell Strength Workout

    Looking for a strength routine? Check this out:

    EKnight's Modified Westside Barbell Strength Workout

    Any questions about this routine post em up!
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    M&S Power User Maxmilian's Avatar
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    Quote Originally Posted by Damien View Post
    Looking for a strength routine? Check this out:

    EKnight's Modified Westside Barbell Strength Workout

    Any questions about this routine post em up!
    woow nice,,rep + Eknight
    "Pure mathematics is, in its way, the poetry of logical ideas."

  3. #3
    M&S Elite Member zach90's Avatar
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    very nice

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    Regular Poster Dannyboi's Avatar
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    In the Description of workout section it says- For the first week, use the 1 rep max calculator on this site to determine 1 rep max. but the 1 rep calculator is used to find the 1 rep max for the bench press...what about the other exercises...eg:- squat....lets say i squat 300 pounds to start off with and i do 10 reps....so if i enter 300 and 10, will the 1 rep max calculator give me the 1 rep max for the squats too??

    P.s:- anyone knows how to do a box squat??
    --MY HOPE COMES FROM THE LORD--

  5. #5
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Default

    Quote Originally Posted by Dannyboi View Post
    In the Description of workout section it says- For the first week, use the 1 rep max calculator on this site to determine 1 rep max. but the 1 rep calculator is used to find the 1 rep max for the bench press...what about the other exercises...eg:- squat....lets say i squat 300 pounds to start off with and i do 10 reps....so if i enter 300 and 10, will the 1 rep max calculator give me the 1 rep max for the squats too??

    P.s:- anyone knows how to do a box squat??
    Box Squat:http://www.muscleandstrength.com/exe...ith-bench.html
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  6. #6
    Regular Poster Dannyboi's Avatar
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    Quote Originally Posted by 5kgLifter View Post
    thank u....do u know how to calculate the 1 rep max for the bench, and the other exercises 2.....

    i just included my starting weight and the number of reps i do for the bench and it gave me a 1 rep max that was 10 pounds more than usual maximum lift.....is that the right way to calculate the 1 rep max.....the reason im askin is, there are exercises that say 80% of 1 rep max, and according to the way i calculated, that 80% figure is a weight that i can handle comfortably...
    --MY HOPE COMES FROM THE LORD--

  7. #7
    Moderator EKnight's Avatar
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    Use the max calculator to give you a rough estimate. If the percentage used in the workout is too heavy, drop it back some so you're comfortable. -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.

  8. #8
    Regular Poster Dannyboi's Avatar
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    Why is there a rest day after every workout day. Is that essential or is it okay if i do mon, tue, rest, wed, thurs. And for all the exercises on the 2 heavy days, i should go as heavy as possible rite.
    --MY HOPE COMES FROM THE LORD--

  9. #9
    Moderator EKnight's Avatar
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    The rest days are essential and should remain as is in the workout. There is a guideline for how much weight to use on the heavy days based on your 1RM. Other exercises on those days should allow you to reach failure within the given rep range. -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.

  10. #10
    Regular Poster Dannyboi's Avatar
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    Quote Originally Posted by EKnight View Post
    The rest days are essential and should remain as is in the workout. There is a guideline for how much weight to use on the heavy days based on your 1RM. Other exercises on those days should allow you to reach failure within the given rep range. -EK
    Thanks eric.....
    --MY HOPE COMES FROM THE LORD--

  11. #11
    Stealth Mod Saurus's Avatar
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    Sweet routine, mate!

    Rep +

    A person is only as big as the dream they dare to live.

  12. #12
    Regular Poster Dannyboi's Avatar
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    on speed day....do we just reduce the weight, and do the exercise fast, followin the given sets and reps....the reason im askin this is because....for eg :- Hammer Curls 4 6 ...we hav the same amount of sets and the same number of reps....if im doin it fast with a lighter weight, cant i aim for a higher number of reps??
    --MY HOPE COMES FROM THE LORD--

  13. #13
    Moderator EKnight's Avatar
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    Quote Originally Posted by Dannyboi View Post
    on speed day....do we just reduce the weight, and do the exercise fast, followin the given sets and reps....the reason im askin this is because....for eg :- Hammer Curls 4 6 ...we hav the same amount of sets and the same number of reps....if im doin it fast with a lighter weight, cant i aim for a higher number of reps??
    Go back and reread the notes for speed day more thoroughly. The speed work is ONLY for the primary movement on that day (either bench or squat) NOT the accessory work. All accessory work remains normal. -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.

  14. #14
    Regular Poster Dannyboi's Avatar
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    alrite cool...got that....one more question....when i do deadlifts and barbell rows....my back is always bent...i try to get it straight, i even use a belt....but i just cant get it straight.....i even read the exercise techniques on this site....even when i lift light weights its still bent...any idea as to what i am doin wrong??
    --MY HOPE COMES FROM THE LORD--

  15. #15
    M&S Elite Member Kristian's Avatar
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    I thought it was bad to workout the same bodypart twice a week?

  16. #16
    Moderator EKnight's Avatar
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    For hypertrophy it is, but this is a strictly power workout. -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.

  17. #17
    M&S Elite Member Kristian's Avatar
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    Ok, thanks

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    Hello, kind of a vague question. I'm looking to increase my strength by as much as possible. I've never done this type of routine before however. I've always done things along the lines of Mark Rippetoe's Starting Strength. Here's the vague question now, will this give me the same results or perhaps better than that of a regular 5x5 or 3x3 routine? What are the benefits persee to doing such a routine? It looks like a good, fun routine! And obviously the guys at WestSide know what there talking about. I know this question is nearly impossible to answer. But anyone with exerperience on this, what kind of gains did you see?
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  19. #19
    Moderator EKnight's Avatar
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    Quote Originally Posted by nogigrappler12 View Post
    Hello, kind of a vague question. I'm looking to increase my strength by as much as possible. I've never done this type of routine before however. I've always done things along the lines of Mark Rippetoe's Starting Strength. Here's the vague question now, will this give me the same results or perhaps better than that of a regular 5x5 or 3x3 routine? What are the benefits persee to doing such a routine? It looks like a good, fun routine! And obviously the guys at WestSide know what there talking about. I know this question is nearly impossible to answer. But anyone with exerperience on this, what kind of gains did you see?
    I experienced 3 national bench press titles using something just between this routine and a strict Westside chains and bands routine. Ask Dannyboi about his results- he dId really well. Rippetoe is great- I just found this one to be better personally. -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
    I experienced 3 national bench press titles using something just between this routine and a strict Westside chains and bands routine. Ask Dannyboi about his results- he dId really well. Rippetoe is great- I just found this one to be better personally. -EK
    Oh wow! Nice man! That's awesome! I appreciate you posting that program up. I'm bouncing around a few ideas right now as of what I should do, and this is definately one of the top ones on my mind right now. I'm just looking to increase my maximal strength as much as possible. I'm very much an indecsive person. So, I got to figure itall out by Monday. Thanks EKnight! I appreciate your reply.
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  21. #21
    Regular Poster Dannyboi's Avatar
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    Quote Originally Posted by nogigrappler12 View Post
    Oh wow! Nice man! That's awesome! I appreciate you posting that program up. I'm bouncing around a few ideas right now as of what I should do, and this is definately one of the top ones on my mind right now. I'm just looking to increase my maximal strength as much as possible. I'm very much an indecsive person. So, I got to figure itall out by Monday. Thanks EKnight! I appreciate your reply.
    This workout is guaranteed to increase your strength mate....no doubt about that!!
    --MY HOPE COMES FROM THE LORD--

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    Quote Originally Posted by Dannyboi View Post
    This workout is guaranteed to increase your strength mate....no doubt about that!!
    Thanks for your input man! I looked at your thread that said your gains, and WOW! Congratulations on the great success with this program man! Keep up the great work!

    However, with my situation box squats are not a realistic option for I do NOT have access to a squat rack. I train at a small gym for free right now, they have alot of olympic bars and weights and benches. However, there is NO squat rack. I have had EXCELLENT success using an incline bench for a rack for the use with front squats. I can sneak up under it and rack it, back up and do my set. It works perfectly for front squats, but it is not high enough to get back squats in of any sort, high or low bar.

    So, would front squats be a acceptable replacement for box squats? Everything else I need for the program is readily available, besides the squat rack.
    Stats:
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    Height-5 Foot 9 Inches
    BF%-22.8%

  23. #23
    Coming Up The Ranks Projectile's Avatar
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    this is a very nice workout, since i only have dumbells and barbells.although i might have to leave out those cable excercises, replace them with something else

  24. #24
    Moderator EKnight's Avatar
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    Quote Originally Posted by Projectile View Post
    this is a very nice workout, since i only have dumbells and barbells.although i might have to leave out those cable excercises, replace them with something else
    Just substitute DBs for them, but keep the motion the same or use bands, or try this link for some things that I haven't done personally but WBB uses: http://www.youtube.com/watch?v=bgm7jQe2M0A
    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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    Hey I've been doing the same workout for several weeks now and am trying to decide which what I want to do next, this workout looks like it could be fun and sounds like people are getting some great results. After reading over the workout I was wondering about the day 3 note "See day #1 notes. Increases of 5-10 pounds weekly." When you say that which exercises should we be looking to add weight to every week? All the exercises or what?
    Also after day 7 which I guess would be a Sunday do you take another day off or go back on Monday?

 

 

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