Westside For Skinny Viking Bastards

[Phenom01]

can i do rack pulls on on the bench? Like put the bar on a bench and lift it from there?

[VikingMan]

can i do rack pulls on on the bench? Like put the bar on a bench and lift it from there?

Not recommended. Just do them in the power rack. Put the pins at the desired height and go to town.

[Serpens Aeon]

can i do rack pulls on on the bench? Like put the bar on a bench and lift it from there?

I did that once when the power rack was full and I almost flipped the bench on one of my later sets.

[Phenom01]

Not recommended. Just do them in the power rack. Put the pins at the desired height and go to town.

Theres no power rack in my gym only a smith machine.

[Phenom01]

Should i switch programs because i dont have the proper equipment?

[VikingMan]

You can just use regular deads and sumo deads. How do you squat?

[Phenom01]

You can just use regular deads and sumo deads. How do you squat?

smith machine

[Phenom01]

You can just use regular deads and sumo deads. How do you squat?

I was using deadlifts but i stalled on them today. I think because my fingers and forearm are messed up from the dumbbell rows the other day.

[VikingMan]

You need better equipment. And not just to run WSB.

[Phenom01]

I come from a poor familiy so i cant afford to pay these expensive gym fees.

[VikingMan]

Don't know what to tell you dude. This stuff isn't rocket science, but you do need good equipment.

[thesecondrei]

I'm just curious, so basically at the core of its foundation, westside is pretty much an upper lower split with ME work of 1-5 reps and RE/DE work right? And whenever a ME movement stalls, replace it with another movement similar to it for a month or two (if you are a beginner or intermediate) then come back to the previously stalled movement and try to make a PR right?

[VikingMan]

I'm just curious, so basically at the core of its foundation, westside is pretty much an upper lower split with ME work of 1-5 reps and RE/DE work right? And whenever a ME movement stalls, replace it with another movement similar to it for a month or two (if you are a beginner or intermediate) then come back to the previously stalled movement and try to make a PR right?

An admirably succinct summary.

Though you'd only use the lift you switch to for 1 to 3 weeks before switching to another lift. And I'd use 2 to 3 lifts in the rotation.

[RavensFan2k3]

Do your Push Presses as the "C. Medial Delt or Trap Variant" lift on Upper Body Repetition Effort day. I'm not familiar enough with Oly Lifts to give you a rep range to work in.

For the Power Cleans, do them as the "B. Pull Variant" on Max Effort Squat day.

That should work quite well actually.

i wanted to go heavy like 85-95%. Would it still be ok to do them on upper body RE day and lower ME day?

[VikingMan]

i wanted to go heavy like 85-95%. Would it still be ok to do them on upper body RE day and lower ME day?

I don't see why not. Your supposed to go heavy with this whole program. If you find it interfering with your gains somewhere else, re-evaluate.

[ReformingBB]

Should I be deloading after ever five weeks or so?

My knees are starting to get tired (5th week in)

[RavensFan2k3]

I don't see why not. Your supposed to go heavy with this whole program. If you find it interfering with your gains somewhere else, re-evaluate.

ok cool. So right after doing ME squats, I could do ME powercleans? And I could do ME push press in the middle of the workout rather than in the beginning? Will my shoulders get enough work with such little reps, if thats what I do?

[VikingMan]

Should I be deloading after ever five weeks or so?

My knees are starting to get tired (5th week in)

ABSOLUTELY! Will really help speed your gains as well. Cut volume to one work set per exercise and MAYBE cut intensity a bit.

[VikingMan]

ok cool. So right after doing ME squats, I could do ME powercleans? And I could do ME push press in the middle of the workout rather than in the beginning? Will my shoulders get enough work with such little reps, if thats what I do?

Well, for powercleans, the rep/set scheme I've heard used is like 5X3. So it's hardly Max Effort work. But you will steadily up the poundages just like everything else.

When I said heavy, I didn't neccessarily mean low reps, max weight. I meant heavy for whatever rep range you opt to use. I'd ask FortifiedIron what kind of rep/set scheme to use for the Power Cleans and the Push Presses.

[RavensFan2k3]

Well, for powercleans, the rep/set scheme I've heard used is like 5X3. So it's hardly Max Effort work. But you will steadily up the poundages just like everything else.

When I said heavy, I didn't neccessarily mean low reps, max weight. I meant heavy for whatever rep range you opt to use. I'd ask FortifiedIron what kind of rep/set scheme to use for the Power Cleans and the Push Presses.

oh well i want to stay with low reps, and ofcourse go heavy because I want to develop explosiveness. And I wanna be pushing 90-95% of my 1RM.

Also does it matter if one does the deadlift day after the ME upper body or if they do squat day after that? Does it matter?

[VikingMan]

oh well i want to stay with low reps, and ofcourse go heavy because I want to develop explosiveness. And I wanna be pushing 90-95% of my 1RM.

Also does it matter if one does the deadlift day after the ME upper body or if they do squat day after that? Does it matter?

Yup. It matters. You don't want ME days right next to each other. Best to keep some distance between them, at least a day.

[davis_s]

I am coming back from a rotator cuff in injury, and have been hitting the weights pretty hard for a few weeks, and it all seems fine, just deadlift is impossible for me, and I have been considering trying westside. I am weak as **** ( 6 feet, 200lbs, 20-25% bf, bench of 135 once, squat 135 3 times) I am making moderate gains but westside seems like the real deal. I just want to know what I could switch out that is less pressure on the shoulder for deads, squats are fine because the shoulder is not actually doing the work, and bench is fine most days, just deads rip my shoulder out of joint. Any suggestions for a variant?

[VikingMan]

Actually, just ditch the deadslifts completely then. Do a ME Squat day, and a RE squat day. If ever your shoulder gets better, you'll be able to start doing deadlifts and it will be more or less like you had done them all along. You won't be quite as strong as you might have been, but a squat is working all the primary deadlift movers. So when you train the squat, you are training the deadlift. This version still has deads in it because they are so damn cool. But if you CAN'T do them, just keep squatting. Do the 3 to 5 rep max on ME day plus some repetition effort good mornings, then on RE day, do 3X8 or so squatting with some more good mornings.

That would work quite nicely, and you're gains won't be that affected. You'll have to really concentrate on rows and chins for back development, but, it would still work.

[RavensFan2k3]

Yup. It matters. You don't want ME days right next to each other. Best to keep some distance between them, at least a day.

No, this is what I meant. You have it as...

Mon: ME Upper
Wed: ME Dead
Fri: RE Upper
Mon: ME Squat

I was saying what if I switched the days I do dead and squat. Would that make a difference?

[VikingMan]

No, this is what I meant. You have it as...

Mon: ME Upper
Wed: ME Dead
Fri: RE Upper
Mon: ME Squat

I was saying what if I switched the days I do dead and squat. Would that make a difference?

So you want to do this???


Mon: ME Upper
Wed: ME Squat
Fri: RE Upper
Mon: ME Deadlift

Right?

Na. You can't do that. It would cause an intra-solar collapse of gravitational boundaries of each solar body. The rough result would be that Saturn would fall on your head. The planet itself wouldn't do much harm, as it's mostly made of gas. It's the rings that would end all life on earth as we know it. Starting with yours. All because you did squats first instead of deadlifts.

The choice... is yours.

[RavensFan2k3]

So you want to do this???


Mon: ME Upper
Wed: ME Squat
Fri: RE Upper
Mon: ME Deadlift

Right?

Na. You can't do that. It would cause an intra-solar collapse of gravitational boundaries of each solar body. The rough result would be that Saturn would fall on your head. The planet itself wouldn't do much harm, as it's mostly made of gas. It's the rings that would end all life on earth as we know it. Starting with yours. All because you did squats first instead of deadlifts.

The choice... is yours.

haha...well since I'm doing powercleans on squat day I may keep it the way you posted.

[VikingMan]

haha...well since I'm doing powercleans on squat day I may keep it the way you posted.

That's good. It will keep the solar system is good working order.

[Phenom01]

what is DE?

[SteelFlex]

For repetition days, i noticed that someone on the earlier pages said that they superset vertical pulls with horizontal pulls. Is that okay?

Also, what are ghetto GHR's equivalent to?

[RavensFan2k3]

what is DE?

Dynamic Effort. This is mainly trying for explosiveness. It's when you use 45-60% of your 1RM and try to lift it was fast and explosively as possible. Set/rep range is usualyl 6-10 sets of 2-3 reps.