The First Five Weeks: Draft 1

8/12/2019 The First Five Weeks: Draft 1

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The Westside System of Powerlifting: Applications for

AthletesEric Cressey, MA Candidate, CSC

Westside Principles

The Maximal Effort Method Builds strength speed and absolute strength Improves neuromuscular coordination by increasing motor unit recruitment, rate coding, and motor unit

synchronizationThe Dynamic Effort Method

Builds explosiveness (ability to achieve maximum force ASAP after a muscular stretch), rate of force development, andspeed strength (50-60% 1RM)

Lifting submaximal weights at highest possible speedThe Repetition Method

Promotes strength endurance and hypertrophy, strengthens neural/muscular deficiencies, and increases work capacity Lifting a non-maximal load to failure or near-failure

Westside Principles: Sample Split

Monday: Max Effort Squat/Deadlift Day

Wednesday: Max Effort Bench DayFriday: Dynamic Effort Squat/Deadlift Day

Saturday: Dynamic Effort Bench Day


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A Typical Max Effort Squat/Deadlift Day

1) One Max Effort Exercise: Good Mornings (~70%), Low Box squat (~20%), Deadlift (~10%). Work up to 3RM, and then a 1RM.Exercise choice is governed by lifters weakness.

2) Supplemental Exercise for the Posterior Chain: GHRs, SLDLs, RDLs, Pull-throughs (6-20 reps)

3) Accessory #1 -Posterior Chain: Reverse Hypers, Hyperextensions (6-20 reps)

4) Accessory #2Core: Pulldown Abs, Straight Leg Raises, Weighted Side Bends, Weighted Decline Sit-ups (6-20 reps

A Typical Max Effort Bench Day

1) One Max Effort Exercise: Bench Press, Board (1-5) Press, Floor Press, Close Grip Bench Press, Incline Press, High Rep StabilityBall DB Presses (every 10 weeks). Work up to 3RM, and then a 1RM.

2) Supplemental Triceps Exercise: Lying Extension and Press variations (6-20 reps)

3) Accessory #1Back: Rows emphasized, although vertical pulling is utilized occasionally (6-20 reps)

4) Accessory #2Shoulders or Extra Triceps: Presses and raises, extensions and presses, respectively (6-20 reps)

A Typical Dynamic Effort Squat/Deadlift Day

1) Box Squats: 8-12 sets x 2 reps at 50-60% 1RM as fast as possible, 45-60 seconds between sets

2) Supplemental Exercise for the Posterior Chain: GHRs, SLDLs, RDLs, Pull-throughs (3-20 reps)

3) Accessory #1 -Posterior Chain: Reverse Hypers, Hyperextensions (6-20 reps)

4) Accessory #2Core: Pulldown Abs, Straight Leg Raises, Weighted Side Bends, Weighted Decline Sit-ups (6-20 reps)


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A Typical Dynamic Effort Bench Day

1) Speed Bench, three separate grips: 8-10 sets x 3 reps at 50-60% 1RM as fast as possible, 45-60 seconds between sets

2) Supplemental Triceps Exercise: Lying Extension and Press variations (3-20 reps)

3) Accessory #1Back: Rows emphasized, although vertical pulling is utilized occasionally (6-20 reps)

4) Accessory #2Shoulders or Extra Triceps: Presses and raises, extensions and presses, respectively (6-20 reps)

Important Notes

The max effort exercises should be changed every 1-3 weeks (more often for experienced lifters). Training at 90% 1RM or more for

3+ weeks with the same exercise is associated with stagnation; switching exercises enables one to continue training at 100% andabove 1RM without burnout.

Accessory exercises are changed every 2-3 weeks.

Some individuals perform more exercises with fewer sets of each on assistance exercises.

Some individuals train back with lower body sessions, and some split back training into horizontal and vertical pushing andpulling (train back 4x/week)

Westside Barbell Pure Sample Splits Additional LIfts For Athletes

Monday Max Effort Squat Deadlift Day Dynamic Chin/Pull

Wednesday Max Effort Bench Day Range of Motion Squatting/Lunges

Friday Dynamic Effort Squat/Deadlift Day Max Effort Chin /Pull


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Weekly Outline

Monday

Max Effort Squat/Deadlift

Built to a 3RM and then a 1RM

Good Mornings, Box Squats, DeadliftMMM

Supplemental Exercises in Posterior Chain: GHR, SLDL,

RDLMMS

Sets of (6-20)

Accessory #1 Posterior Chain: Reverse Hyper,

HyperextensionMMA1(6-20)

Single leg work NecessaryMMA1

Accessory #2 CoreMMA2

(6-20)

Dynamic Chin/Pull-up

8-10 Reps X 3 Sets

Normal, Supine and Chin

MDM

50-60%'

Accessory #1: ForearmsMDA1

Accessory #2: BicepsMDA2

Wednesday

Max Effort Bench Day

Built to a 3RM and then a 1RM

Bench press, floor press, board press, close grip,Incline press

WMM

Supplemental Triceps: Lying Extensions & Press

VariationsWMS

(6-20 Reps)

Accessory #1 Back: RowsWMA1

Accessory #2 Shoulders [Hardcore]

Presses and Raises, Extensions and PressesWMA2

(6-20

reps)

Range of Motion Squats

Oly Squats (6-2 reps) x5 Sets

High Bar, Front Squat, OHS, Pistols

WROM

Step-up/Lunges/Pistol VariationsWQUAD

(6-20)

Speed Drills

Friday

Dynamic Effort Squat/Deadlift Day

Box Squats: 8-12 Sets x 2 RepsFDM

50-60% of 1RM (45-50 sec. rest)

Supplementary Exercises for Posterior Chain GHR, SLDL,

RDLFDS

Sets of (6-20)

Accessory #1 Posterior Chain:Reverse Hyper,

HyperextensionFDA1

(6-20)

Single leg work Necessary

Accessory #2 Core (6-20)

Max Effort Chin/Pull-up

One Max Effort Pull-up/down VariationFMM

Accessory #1 ForearmsFMA1

Accessory# 2 BicepsFMA2

Saturday

Dynamic Effort Bench Day

Speed Bench: 8-12 Sets x 2 Reps 3 Different GripsSDM

50-60% of 1RM (45-50 sec. rest)

Supplemental Triceps: Lying Extensions & Press

VariationsSMS

(3-20 Reps)

Accessory #1 Back: RowsSMA1

Accessory #2 Shoulders [Hardcore]

Presses and Raises, Extensions and PressesSMA2

(6-20

reps)

Speed Drills


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MondayBody Part Week 1 Week 2 Week 3 Week 4 Week 5

MMM Lower Body Box Squat 3-1RM Deadlift 3-1RM Squat 3-1RM Good Morning 3-1RM Deadlift

MMS Posterior

Chain

Glute Ham

Raise

RDL

3x8

4x8

Glute Ham

Raise

RDL

4x8

4x5

Glute Ham

Raise

Dumbell RDL

4x5

4x8

Glute Ham Raise

Dumbell RDL

4x8

4x8

Deload

MMA1 Posterior

Chain

Pistols

Speed Skaters

Split

Squats

4X8

4x10

3x20

Pistols

Speed Skaters

Split

Squats

4X6

4x10

3x20

Snatch Grip DL

Hip Thrusters

Wt. Box Jumps

8x2

3x8

8x2

Snatch Grip DL

Hip Thrusters

Wt. Box Jumps

8x2

3x8

8x2

Deload

MMA2 Core Decline sit-ups

Oblique Curls

Wt. Toe

Touches

6x10

3x10

3x10

Decline sit-ups

Oblique Curls

Wt. Toe

Touches

6x10

3x10

3x10

Russian Twists

Wt.

Back Ext.

Med Ball Sit

ups

3x30

3x10

6x10

Russian Twists

Wt.

Back Ext.

Med Ball Sit ups

3x30

3x10

6x10

Deload

MDM Back

(Pulling)

Pull-ups 3x8 Supine Pull

ups

3x10 Chin ups 3x10 Pull ups 3x8 Deload

MDA2 Biceps Barbell Curl 5x6 Barbell Curls 5x6 Hammer Curls 4x10 Hammer Curls 4x10 Deload


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Wednesday

Body Part Week 1 Week 2 Week 3 Week 4 Week 5

WMM Chest Bench Press 3-1RM Close Grip

Bench

3-1RM Floor Press 3-1RM Incline Press 3-1RM Bench

PressWMS Triceps Tricep

Extensions

Skull

Crushers

30-20-10x2

S-Set

Tricep

Extensions

Skull

Crushers

30-20-10x2

S-Set

Skull

Crushers

Tricep

Extensions

3x10

S-Set

Skull Crushers

Tricep

Extensions

3x10

S-Set

Deload

WMA1 Back Barbell Rows

Superman

5x10

4x15

Barbell

Rows

Superman

5x10

4x15

Lat Pull

Down

WeightedPush ups

5x10

5x8

Lat Pull Down

Weighted Pushups

5x10

5x8

Deload

WROM Lower BodyROM

Front Squat 5x6 Back Squat 5x3 Wt. Pistol 8x2 Wt. Pistol 8x2 OHS

WQUAD Quads &Glutes

Leg Press 4x10 Leg Press 4x10 Leg Press 4x10 Leg Press 4x10 Deload

Sprints

Week 1 Week 2 Week 3 Week 4 Week 5

Power Skips 3x20 3x20 3x20 3x20 3x20

Ground Starts 5x10 5x10 5x10 5x10 5x10Resistive running 3x20 3x20 3x20 3x20 3x20

Glide 80yd 2x6 w/ 30yd 2x6 w/ 30yd 2x6 w/ 30yd 2x6 w/ 30yd 2x6 w/ 30yd


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FridayBody Part Week 1 Week 2 Week 3 Week 4 Week 5

FDM Lower Body Box Squat 10x2

55Box Squat 8x2

60Trap Bar DL 10x2

60Box Squat 10x2

60High Bar

Squat

FDS Posterior Chain Back

Extensions

KBS

Squat Jumps

4x8

4x20

4x6

Back Extensions

KBS

Squat Jumps

4x8

4x20

4x6

Back Extensions

KBS

Squat Jumps

4x8

4x20

4x6

Back Extensions

KBS

Squat Jumps

4x8

4x20

4x6

Deload

FDA1 Posterior Chain 1-leg RDL

Clean Pulls

Hip Thrusters

4x8

6x3

4x8

1-leg RDL

Clean Pulls

Hip Thrusters

4x8

6x3

4x8

1-leg RDL KB

Snatch Pulls

Bulgarian Squat

4x8

6x3

4x8

1-leg RDL KB

Snatch Pulls

Bulgarian Squat

4x8

6x3

4x8

Deload

FDA2 Core Decline sit-ups

Oblique Curls

Wt. Toe

Touches

4x10

4x20

4x15

Decline sit-ups

Oblique Curls

Wt. Toe Touches

4x10

4x20

4x15

Russian Twists

Wt.

Back Ext.

Med Ball Sit ups

3x30

3x10

6x10

Russian Twists

Wt.

Back Ext.

Med Ball Sit ups

3x30

3x10

6x10

Deload

FMMBack (Pulling) Supine Pull-ups 3-1RM Chin ups 3-1RM Pull ups 3-1RM Pull ups 3-1RM Deload

FMA2 Biceps Barbell Curl 4x20 Barbell Curls 4x20 Hammer Curls 4x20 Hammer Curls 4x20


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Saturday

Body Part Week 1 Week 2 Week 3 Week 4 Week 5SDM Chest Speed Bench 12x 2

50%

Speed Bench 12x2

55%

Speed

Bench

12x2

60%

Floor Press 12x2

50%

Bench Press

SDS Triceps Plyo Push Ups

Skull Crushers

5x8

S-Set

Plyo Push

Ups

Skull

Crushers

5x8

S-Set

Plyo Push

Ups

Skull

Crushers

5x8

S-Set

Plyo Push

Ups

Skull

Crushers

5x8

S-Set

Deload

SDA1 Back DumbellRows

Superman

Series

5x10

6x4

Dumbell

Rows

SupermanSeries

5x10

6x4

Lat Pull

Down

WeightedPush ups

5x10

5x8

Barbell Rows

Superman

5x10

4x15

Deload

SDA2 Shoulders Push Press 7x2 OverheadHold

8 sets Shoulders Push

Press

Overhead

Hold

8 sets Deload

Sprints

Week 1 Week 2 Week 3 Week 4 Week 5

Power Skips 3x20 3x20 3x20 3x20 3x20

Hops for Distance 3x3 4x3 4x3 4x4 4x4

1-leg starts 4x10 yd 4x10 yd 4x10 yd 4x10 yd 4x10 yd

Direction Starts 3x8 Directions 3x8 Directions 3x8 Directions 3x8 Directions None

80yd Acceleration X4 X4 X4 X4 X4

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The First Five Weeks: Draft 1