How do YOU train?

[andreww]

How do you train and why?

[hoss]

Andrew, I typically do Westside training. BUT recently given my quad injury I'm mixing it up a bit. If I remember correctly your a raw lifter. The raw lifters in our gym have been doing the program i will lift below. Julie has gone from a 730lbs total to 804lbs total in 4 months. Meghan from 690ish total to 777lbs total. Ron is benchonly and has gone from 300lbs bench to 370 lbs bench in 9 weeks. I think the program works because it combines the best of westside and progressive overload.

The training consists of 3 main training days. Day 1 is squat training, Day 2 Bench training and Day 3 Deadlift training. Day after squats doing addition easy leg work is ok, but not recommended. Day after Bench some arm and shoulder work can be done, but easy stuff. The day after Deads some back work can be done easy.

Training is split into 3 week mini cycles. In week 1 main training days are sets of 5 reps. In week 2 main training days are sets of 3 reps. Then lastly on main training days in week 3 sets of 1 rep is done.

Squats week 1

1. Work up to 3 sets of 5 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the squat
3. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
4. Abs
5. Grip and some lat pulls can be added


Bench week 1

1. Work up to 3 sets of 5 reps in the dead
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 1bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 1

1. Work up to 3 sets of 5 reps in the dead
2. Add accomadating resistance (bands or chains) to hit a max in the dead
3. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
4. Bend over rows 3 sets of 8 reps
5. Abs
6. Grip and some lat pulls can be added

Squats week 2

1. Work up to 3 sets of 3 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the squat
3. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
4. Abs
5. Grip and some lat pulls can be added


Bench week 2

1. Work up to 3 sets of 3 reps in the Bench
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 2bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 2

1. Work up to 3 sets of 3 reps in the squat
2. Add accomadating resistance (bands or chains) to hit a max in the dead
3. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
4. Bend over rows 3 sets of 8 reps
5. Abs
6. Grip and some lat pulls can be added

Squats week 3

1. Work up to 3 sets of 1 reps in the squat
2. Speed pulls against accomadating resistance 8-12 singles with 50% bar wt and some bands or chains
3. Abs
4. Grip and some lat pulls can be added


Bench week 3

1. Work up to 3 sets of 1 reps in the bench
2. Add accomadating resistance (bands or chains) or straight Wt to hit a max off 3bd
3. Floor Press or lock outs or reverse band bench 3 sets of 5 reps
4. Tris 6 sets
5. abs

Deads week 3

1. Work up to 3 sets of 1 reps for a max
2. Straight leg deads or Goodmornings or extradeep box squats 3 sets of 5-8reps
3. Bend over rows 3 sets of 8 reps
4. Abs
5. Grip and some lat pulls can be added

Once 3 week wave is complete you then repeat it. Keeping track of what you used for in the previous weeks. This gives you a goal to beat in the next wave. I do not believe in deload weeks.

[andreww]

Wow Scott, I really appreciate you taking the time to answer.

How would you change the program to cater for a raw lifter who trains at a commercial gym and does not have access to bands or chains?

Would you just do 3x5, and than add some weight to the bar and do singles until the weight gets heavy?

[hoss]

Andrew all the lifters at our gym do the above program raw. If you do not have access to chains or bands then work partial movements. Boards in the bench, rack pulls in the squat and frontsquats or extra wide stance squats in the squat.

[celticdave]

you could always make your own boards, pretty cheap and easy to make, chains you couldnt really drag into and out of a commercial gym on a regular basis though...or could you

[hoss]

I used to carry bands in my bag to the gym when I trained at a Golds gym. But for now andrew just go without them and hit it hard.

[omar18ch]

Hi Hoss pretty cool of you to give advice here! Hoss I have around a year and six months powerlifting, I really would like to know how I should train overall, pretty much basic advice. I train in Chihuahua, Mexico in a gym under the guidance of my trainer but, I've been investigating trying to find a way to mix things up, I've been stuck on my bench with 105kg raw, and 140kg with a single ply fury for around 3 months now. We usually prepare 6 weeks before a meet, and he usually has me go heavy on up until the last week, ain't good right? I actually had a tournament yesterday, i hit 210kg in squat felt easy, 140kg in bench press, and 220 kg in deadlift, I'm at 82.5kg 17 years old, your opinion bad, average or good? I would really appreciate any help you can give me, also I use a super centurion, and a fury single ply, IPF ruling. Thank you!!!

[hoss]

Omar, I am an advocate for Westside style training when using gear even if its single ply. Todays singeply gear can be very restrictive and similar to multiply. With that said, I'd mix in some bands and chains in 3 wk westside style waves. So you would need 11 weeks before a meet for say 3 waves that are 3wks long. Then a deload session and then your meet. for example:

squats
wk1 50% max bar wt plus 80lbs chains 8sets 2 reps
wk2 55% plus 120lbs chains 8sets 2 reps
wk3 60% plus 120lbs chains 8sets 2 reps

wk4 50% max greenband 40lbs chains 8sets 2 reps
wk5 55% plus greenband 40lbs chains 8sets 2 reps
wk6 60% plus greenband 80lbs chains 4sets 2 reps, then 3 heavy singles

wk7 50% max blueband 8sets 2 reps
wk8 55% plus blueband 4sets 2 reps, then 3 heavy singles
wk9 60% plus blueband 4sets 2 reps, then 3 heavy singles to max

wk10 straight wt

wk 11 meet

[omar18ch]

Thanxs so much scott !!! One more question about the routine ou have in the above section in the 3 week mini wave how do you use the max effort and dynamic effort, what days? and what percent on ever week? thnks for taking time to answer scott.

[jordan]

I have only been powerlifting for around 4 months but I started out training the Westside method. I am a raw lifter but still found this to be one of the best methods. I train in a fairly low-key gym, so bands and chalk don't necessarily bother the staff. Recently I completed a cycle of 5/3/1 and it was good. Only negative I have about the program is I don't like repetitions over 5 reps. I prefer hitting triples until a max single. Both of these methods have put me at a 1,330 total @ 90kg since making the complete switch over to powerlifting in October 2010. I like the method you first posted Hoss. Definitely something to consider for the future.

[levi]

I have researched BIG Iron Gym's methods and use a template I put together recently. They don't use special bars and go in full gear almost all the time. I'm a raw lifter, but I figure their methods are good for me too. They use a lot of reverse bands, but not regular bands. They also do board work. They have a 4 day per week template with a heavy bench day, a squat day, a boards or upper bodybuilding day, and a dead lift day. Another important thing in their training is to take their opener EVERY WEEK in every lift. My own twist goes like this:

Week 1 - opener in bench, squat, and dead lift. bodybuilding work for my upper assistance day
Week 2 - opener in bench, squat, and dead lift for 3 singles. bodybuilding work for my upper assistance.
Week 3 - same as week 2
Week 4 - same as week 2
Week 5 - work up to opener, then 2nd attempt with reverse bands in squat or dl, or 1 board in the bench. deload on the upper accessory day
Week 6 - same as week 5, except 8 sets of 3 bench press on the accessory day
Week 7 - work up to opener, then 2nd and 3rd attempts on reverse bands in squat and dl, or 1 board in bench. 6 sets of 4 bench press on accessory day
Week 8 - same as week 7 except 5 sets of 5 bench press on accessory day
Week 9 - same as week 7 except add 10 lbs to 2nd and 3rd attempts. deload accessory day.
Week 10 - meet week, rest up

If I feel beat up on a given day, I just work up to my opener for one or two singles and then move on to accessory work. I typically only do 1 accessory movement for my lower days and 1 or 2 for upper days. This is mostly from time constraints... otherwise I would do more.