Thread: Giving it a go
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Old 07-15-2006, 06:40 PM
Darkhorse Darkhorse is offline
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How do you set up this program is it eod or can i do the max days back to back?
I wouldn't, no.

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My first excerise will be a squat Variations lets just say front squats

How many sets should i do to work up to my max of is it as many as i feel i need
Whatever it takes. Look at the "how to warmup sticky"..

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I do i max set of 3 reps followed by rep work at 2 sets of at 80% so if a squat 300 ill do rep work with 240
Yup.

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My supplement work would be rack deads for 1 max set of 5 reps Im sure ill build up to the max with as many sets as need to hit the max
For a 5 RM, I would work up to it in sets of 5 reps..So it could look like:

225 x 5, 275 x 5, 315 x 5.....405 x 5

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How many accessory excerise should i pick i can you give some suggestions
Not a whole lot..It's not a bodybuilding program. Refer to my previous post for the example. Also look at the powerlifting exercise sticky again.

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Day 2 questions
Is it best to always start off with the flat bench press i dont really understand why you would something different.
In powerlifting, especially Westside, you rarely if ever use the flat bench, squat, or deadlift. You use a variation of the lift. This will enable you to train year around without burning out or adapting to the exercises. The premise of Westside is that if your "variation" lifts increase, you can be sure that your actual "big three" will increase along with it.

Again, don't use one of the actual lifts..I posted all the variations to choose from in the "beginners powerlifting program". If you really feel a need to use them, then I'd refer you to something like single factor 5x5 or something...

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Accessorie work on this day how many sets and rep range would you suggest. I see there is alot of back work on this program is it better to do it all on one day of should it be trained more often?
I'd do 3 x 10 for shoulders, biceps, and triceps. That's about it. Having a strong back increases your pressing and pulling power, and is one of the most important muscles! The more the merrier.
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