Newcomer to Westside routine

[GasHead788]

I started doing powerlifting routines bout 2 months ago. I weigh in at 70kg exactly.
This is my progress so far:-
Before 2 months ago
Bench: 70kg 3 reps
Squat: 110kg 2 reps
Deadlift: 115 kg 3 reps

After using Mike Rug's Westside Template routine!
Bench: 100kg 3 reps
Squat: 140kg 3 reps
Deadlift: 160kg 2 reps

My weight still remains at 70kg even though I eat 6-7 meals a day!
I need to gain some weight fast otherwise my back is gonna snap in half:p !!!!

[Pork Pie]

You are making excellent strength gains.

To gain weight you need more cals and more protein in your diet. It really is that simple.

Post up what you eat now, your actual diet not what you'd like to eat but what you really do. Let us know what types of foods you get along with and those you can;t stand.

[Keith Ellis]

Do you have a link to the exact routine you are using, I have tried the standard westside template but found the work load was too much and so have used a few of there principles along with my own and various idea's from different routines.

[Hanley]

I have tried the standard westside template but found the work load was too much and so have used a few of there principles along with my own and various idea's from different routines.

I think that's the essence of what Louie keeps saying at work there!!

[cricketman666]

Hanley, i recently took up squat deadlift and bench (2 weeks ago).
Deadlift 150kg for 2 reps squat 105kg for 5 and bench 80kg for 6. How much could i add to these lifts in the next 2 months? im of average strength compared to the average man on the street if that helps?

[GasHead788]

Typical Diet:
Breakfast:-
5 weatabix semi skimmed milk,banana
MidMorning Snack:-
Prolab N Large Protein Shake containing 50g protein approx 60g carbs
Lunch:-
3 Chicken Breast or tuna sandwiches
Afternoon Snack:-
Approx 200g Pasta and 3 white chocolate cookies from Subway
Dinner:-
4/5 potatoes, steak or tin of tuna, brockley, peas
Late Snack:-
Prolab N Large protein shake

Many thanks to all of you that have replied this site is awesome! I appreciate every bit of advice you give.

[Emmet]

Typical Diet:
Breakfast:-
5 weatabix semi skimmed milk,banana

> you need some protein here, try have some eggs with your breakfast as well as the cereal, also try change to porridge much better cereal imo

MidMorning Snack:-
Prolab N Large Protein Shake containing 50g protein approx 60g carbs

>I'm not a big fan of liquid foods, you'd be better having some more sandwhichs, on brownbread of course
Lunch:-
3 Chicken Breast or tuna sandwiches
Afternoon Snack:-
Approx 200g Pasta and 3 white chocolate cookies from Subway

>stick a tin of tuna or some chicken breast in your pasta.

Dinner:-
4/5 potatoes, steak or tin of tuna, brockley, peas

Late Snack:-
Prolab N Large protein shake

>A good trick i found with late night shakes to make them slower digesting is to stick in a spoon of olive oil or two, you can't taste it

All in all your only hitting about 2500 cals there. Try get it up to 3000-3500 and you'll see some results, also some fruit and veg wouldn't go a miss. And remember the trick to gaining weight is weigh yourself every sunday morning and if there's not another 1-2lbs on the scale you need to eat more the next week

[GasHead788]

Thanks Emmet for the nutrition advice much appreciated.

This is a sample of the Westside Routine I am using.

Monday:- Max Effort Day for Squat and Deadlift
- Squat (work your way down to 1-3 reps)
- Deadlift/Dumbbell Deadlift off floor change every three weeks (work your way down to 1-3 reps)
- Leg Curls 3-4 sets 5-7 reps
- Lower Back movement pick 1, switch every three weeks 3 sets 8-12 reps
Stiff Legs/Hypers/Good Mornings
- Wide Grip Pull-ups 3 sets 5-7 reps
- Bent Over Rows 3 sets 5-7 reps
Biceps and Abs

Wednesday:- Max Effort for Bench
- Bench Press (work way down to 1-3 reps)
- Incline Dumbbell Press 3 sets 3-6 reps
- Tricep Movement pick two 3 sets 3-7 reps rest long!!
Dumbbell Extensions/Cable Pushdowns/Skull Crushers/Rope Pressdown
- Back Movement 3 sets 10-12 reps do both
T-Bar Row, Cable Row
- Abs

Friday:- Speeed For Squat
- Box Squats (Set-up low, ass should hit approx 4 inches from floor!) 7 sets
4 reps with 50-60% 1 rep max, 1min between sets
- Leg Curls 3 sets 10 reps
- Lower Back Movement same as Monday
- Shrugs 5 sets 8-12 reps
- Biceps and Abs

Sunday:- Speed Day for Bench
- Bench Press 8-10 sets 3 reps 50% 1 rep max (slow down explode up!) 1min rest between sets
- Barbell Push Press 4 sets 2-5 reps
- Dumbbell Shoulder Press 3 sets 5-8 reps
- Tricep Movement pick 1, 4 sets 10-15 reps, 1min between sets
Dumbbell Extensions/Pushdowns/Skull Crushers
- Upper Back Movement pick 1, 3 sets 10-12 reps
Lat Pulldowns/Bent Over Rows/Cable Row
- Forearms Grip Strengthening 3 sets
- Abs

The first 3 weeks of training were very tough but it gets easier!!!

[kyle]

Thanks Emmet for the nutrition advice much appreciated.

This is a sample of the Westside Routine I am using.

Monday:- Max Effort Day for Squat and Deadlift
- Squat (work your way down to 1-3 reps)
- Deadlift/Dumbbell Deadlift off floor change every three weeks (work your way down to 1-3 reps)
- Leg Curls 3-4 sets 5-7 reps
- Lower Back movement pick 1, switch every three weeks 3 sets 8-12 reps
Stiff Legs/Hypers/Good Mornings
- Wide Grip Pull-ups 3 sets 5-7 reps
- Bent Over Rows 3 sets 5-7 reps
Biceps and Abs

Wednesday:- Max Effort for Bench
- Bench Press (work way down to 1-3 reps)
- Incline Dumbbell Press 3 sets 3-6 reps
- Tricep Movement pick two 3 sets 3-7 reps rest long!!
Dumbbell Extensions/Cable Pushdowns/Skull Crushers/Rope Pressdown
- Back Movement 3 sets 10-12 reps do both
T-Bar Row, Cable Row
- Abs

Friday:- Speeed For Squat
- Box Squats (Set-up low, ass should hit approx 4 inches from floor!) 7 sets
4 reps with 50-60% 1 rep max, 1min between sets
- Leg Curls 3 sets 10 reps
- Lower Back Movement same as Monday
- Shrugs 5 sets 8-12 reps
- Biceps and Abs

Sunday:- Speed Day for Bench
- Bench Press 8-10 sets 3 reps 50% 1 rep max (slow down explode up!) 1min rest between sets
- Barbell Push Press 4 sets 2-5 reps
- Dumbbell Shoulder Press 3 sets 5-8 reps
- Tricep Movement pick 1, 4 sets 10-15 reps, 1min between sets
Dumbbell Extensions/Pushdowns/Skull Crushers
- Upper Back Movement pick 1, 3 sets 10-12 reps
Lat Pulldowns/Bent Over Rows/Cable Row
- Forearms Grip Strengthening 3 sets
- Abs

The first 3 weeks of training were very tough but it gets easier!!!

have read a ton of westside articles,methods and routines m8 but none similar 2 the 1 u r following at the moment but if it works then what the hell.

[gerthebear]

story man, just seen your post on my thread. hope training is going well. keep training hard and the lifts will come

best of luck bud

[cornelius parkin]

Hmm i dont like your diet one bit mate:icon_pee: you will make better gains on some thing like this.........
Breakfast large bowl of porrige,banana,lf milk,5 egg whites
mid-morning keep the shake but add in some food at least like a sandwich or a portion of fruit.
Lunch keep the chicken but get a better carb source like potatoes or rice and eat as much of it as you can
The afternoon snack is useless drop the cookies and add meat in with the pasta aka 250grams of chicken breast
dinner looks good to me
At night drop the N large theres no need for carbs at this time instead try a caesin shake 50grams and 100grams of nuts
also take fish oil and flax oil every day
I suggest eat carbs and protien for the meals during the day and then at night eat proteins and fat mixing carbs and fats just doesnt make sense in my opinion.
I also dont see an after training meal but i would suggest 150grams of fast absorbing carbs and 50grams of whey.
Dont be in a rush to gain weight and dont worry your back can handle it with out a big belly;) aim for a kg per month any more is just fat gain so whats the point just eat high quality food in enough quantity to recover and slowly thicken out.
Your training looks like a powerbuilding pyramid system to me not westside:confused:

[GasHead788]

Cheers for the advice C.P.
What do you mean by powerbuilding routine is this not as effective?
I got the routine from bodybuilding.com "Best Powerlifting Routines" article
Apparently it's created by Mike Ruggeria check it out if you can.

[Hanley]

Ehh... the major problem there is that you got it from bodybuilding.com

Go to t-nation.com and search for an article (3 part job) called The Eight Keys by Dave Tate.

[GasHead788]

My routine is pretty much the same as what Mr Tate suggests. Except for I need to mix it up more on max effort days with Floor Press, Pin Lockouts, Hack Squats, Sumo's etc and keep varying it every 2/3 weeks.

[TEAM_PAPUA]

Don't forget the all important (yet often overlooked) tricep kick-backs. I prefer to use weighted neoprene wrist bands (0.25kg) and kick back for 30 sets of 50 reps! Sometimes super-setted with 2inch ROM dips & reverse inverted concave multi-faceted double cabled extension pulls around the head.

There is NO OTHER way to build incredible MASS & STRENGTH in the triceps

[GasHead788]

New PB last week
Deadlift:- 2 reps 170kg

My squat and Bench are still at 140kg and 100kg, so I'm mixing my routines up more. For max effort Bench I'm workin on my lower part of the movement doin pin lock-outs. For squat I started doin Hack Squats.

My Box Squat a month ago was 3reps 80kg, now3 reps 100kg.

[GasHead788]

:mad: Bad News. Injured my lower back last monday deadlifting 180kg from the knee's off the rack. Didn't feel it til after I done the exercise.

Went to my physio (technically he's an osteomyologist whatever that is) this morning he said I have put my pelvis out and strained my glutes. Don't know how the fuck I put my pelvis out!!! :mad: :mad: :mad:

[Finch]

And here's me thinking that I was the only person that ever got injured.
Rest the back by laying on the bench.
Good Luck.

[Thor]

nice strength gains :)

I have an slight OT question..
what do you do with the rest of the egg, if you only take the eggwhite??