A little nervous about Westside

TommyD · 15-Jun-04, 02:52 PM

As I was doing searches for a good 5x5 routine, I came across the famous Westside routine. I figured that I've seen it around enough, so I might as well give it a try. After a good 2 hours of searching for info on it, I came across a routine that I've seen a couple of other people use (MonStar uses it on this site), so I figured it seemed safe and I'll use it. You can see it here:

http://fortifiediron.net/view.php?id=45

I was wondering if that would be a good routine to start my Westside endeavors off with. It seems complicated, but do-able. Any thoughts/advice on Westside?

TommyD · 15-Jun-04, 03:09 PM

Also... where would deadlifts fit into this routine?

NateDogg · 15-Jun-04, 05:48 PM

Deadlifts can be used as a ME squat and deadlift lift. One of the basic ideas of Westside is that you get stronger in the deadlift, not by deadlifting, but by training the weaknesses in your deadlift.

That routine looks pretty good for starting off with. Also check out www.elitefts.com. There are a couple of sample routines in there somewhere, one I think Dave Tate wrote for Westside newbies.

TommyD · 16-Jun-04, 01:55 AM

Thanks Nate, that covered everything I needed to know.

:

abarlament · 16-Jun-04, 01:56 PM

I think that it is more common on WS routines to use the DL as a DE lift (speed deadlifts) rather than a ME lift, again, not sure, but I think that's the way it is.

**beefcurry1** · 16-Jun-04, 02:14 PM

right now i am doing what some people have said looks like a westside routine. i do DL on both ME and DE days. i have a journal going right now. i changed the routine from what it starts out as but pg 2 has the new routine im going to follow.

NateDogg · 16-Jun-04, 03:48 PM

Quote:

Originally Posted by abarlament

I think that it is more common on WS routines to use the DL as a DE lift (speed deadlifts) rather than a ME lift, again, not sure, but I think that's the way it is.

I agree. I do like to throw it in there as a max lift sometimes just to see where I am at though.

gcs118 · 16-Jun-04, 10:41 PM

What is ME and DE?

abarlament · 16-Jun-04, 10:57 PM

ME is maximum effort and DE is dynamic effort.

gcs118 · 16-Jun-04, 11:07 PM

So ME is maxing out, and DE is .... ?

**MAURER** · 16-Jun-04, 11:21 PM

Quote:

Originally Posted by gcs118

So ME is maxing out, and DE is .... ?

ME isn't maxing out and DE is moving a sub-maximal load with maximal force (very fast).

NateDogg · 17-Jun-04, 06:48 AM

Quote:

Originally Posted by MAURER

ME isn't maxing out and DE is moving a sub-maximal load with maximal force (very fast).

ME is often maxing out though.

DaRkAnGel · 17-Jun-04, 03:45 PM

Quote:

Originally Posted by NateDogg

ME is often maxing out though.

Yea it's more of a non-psyched max though. Obviously your real max will be different from the max done each week.

NateDogg · 17-Jun-04, 05:00 PM

Quote:

Originally Posted by DaRkAnGel

Yea it's more of a non-psyched max though. Obviously your real max will be different from the max done each week.

Not necessarily, it's more that the max you do each week is your max in a rack pull, board press, box squat, things of that nature, not full squats, full deads or full bench presses.