Following what I wrote about Westside for raw lifters in my very first article, I’d like to spend some time explaining the phases which make up for “training blocks” in our preparation for meets. There’s really no magic here – I am of the belief that nearly every coherent training program utilizes the same form of periodization to some degree. The training blocks that most program employ follows as such:

Hypertrophy – Build muscle mass, utilize higher rep schemes for compound movements and accessory work

Strength – Develop maximal strength for the 3 competition lifts

Peak – Increase specificity & develop proficiency (skill) for the competition lifts. Accumulation of fatigue while undergoing high intensity training

Taper – Reduce total volume of training, recovery from accumulation of fatigue

Using the Westside system, note that not all objectives of each training block are exclusive to each other. A lifter can of course build some muscle mass while undergoing the peak phase of training, and maximal strength can be improved upon during a hypertrophy phase 12-16 weeks out from competition. Likewise, rep ranges of 1 to 5 are always used on Max Effort day for the primary movement – regardless of training phase.

Particular to training using the Westside system as a raw lifter, here is an overview of how the “Hypertrophy” block plays out during a training cycle.

Hypertrophy – To most, this can be considered the “off-season” period where a lifter has no immediate plans for a meet and is using the time to improve body composition. Powerlifters on an elite level will either take the time to diet down a bit while maintaining strength to “clean up” the excess fat & water weight gained from a previous meet cycle, or they will attempt to add muscle to optimize their placement in a weight class. While strength development is always a priority, training days are set up to optimally build muscle through both the compound movements and accessories used. Generally speaking, rep ranges are usually seen anywhere from 10-15 reps, or even 20-25 reps on accessory work.

Excessive overload with use of contrast (bands and chains) is avoided, as a high amount of contrast on a movement takes a toll on a lifter’s tendons & joints. While injuries should always be avoided, it is especially important to take precautions from getting thrashed by 300 pounds of chain during a time where you are recovering from a prior meet. There is less emphasis on overload, and more emphasis on muscle fatigue and muscle building.

Sample training session for ME Bench:

Manpon Bench – Work to max triple, AMRAP w/ 80% of max triple

Incline Dumbbell – 5 sets of 15 reps

Lat Pulldowns – 5 sets 0f 10-15 reps

Dumbbell shrugs: 4 sets

Tricep Pushdowns w/ Band: 3-5 sets

Bicep curls: 3-5 sets

Sample Training Session for ME Lower:

Squat – 3 sets of doubles, ~80% of 1 rep max

Good Mornings – 95 pounds for 100 reps total, in as few sets as possible

GHR: 3-5 sets of 10 reps

Leg Press: 3-5 sets of 20-25 reps

Reverse Hyper: 3-5 sets

Sample training session for DE Bench:

Bench – 5 sets x 5 reps @ 50%, 5 x 3 @ 60%, 3 x 1 @ 70%

Close grip bench w/ micro or mini bands: 3 sets of 15

Dumbbell Rows – 5 sets 0f 25 reps

Band Pullaparts: 200 reps

Dumbell laterals: 3-5 sets

Bicep curls: 3-5 sets

Sample training session for DE Lower:

Cambered squat bar – 12 sets x 3 reps

Deadlift: 70% of 1 rep max for 10 singles

GHR: 3-5 sets of 10 reps

Band Hamstring Curls: 3 sets of 15-20 reps

Reverse Hyper: 3-5 sets

We will be doing an overview of each training block as time goes on. Remember, training with a sufficient amount of volume is the key to making progress using the Westside system! Don’t settle for the typical “3 sets of 10” scheme on everything. Push it a little bit with the amount of work being done during your off-season, and mix up your rep ranges. And for the love of god, don’t try to lose fat with the expectation of being able to get stronger. Unless you’re a newer lifter or running tren during your off-season, it is probably not going to happen. Set a goal, and commit fully to a certain direction.

Jacob Rothenberg

jacob@themusclebear.com