Originally Posted by fuji
You going to do like 10x2 with 150lb on your bench press using a bar filled with water and kettle balls attached to it with bands?
This is actually a quite common technique by the strongest powerlifters here, but we hang kettlebells in bands from the collars on the bar.
I looked through some logs of the countrys best lifters here and it appears many of them just hired the same coach as I got. Feels pretty good. Anyway, he has them do that swinging/hanging weights thing along with other compound lift variation I've never heard of, like squat to 3/4 up and then down again for reps, stiff leg sumo deadlifts, cgbp with bands and boards, etc... My template is more basic but I'd like to try sole of those lifts later on.
TeeKay, I personally have no direct experience from westside apart from speed work and it never did anything for me. Granted, I was probably to weak at the time to benefit from doing fast reps with lower percentages, but speed work or dynamic effort in general have been pretty heavily critized lately (Mike Tuchscherer has published good criticism).
Also, I think a westside template makes more sense as a powerlifter than bodybuilder. The ME days seem too low volume for BBing and the DE days are too light, not even relevant to your goals. I think something like upper/lower 3x a week (6 lifting days) with varying intensity and volume over the week (heavy day, middle day, volume day) would work well, but I know training legs (or upper for that matter) 3x a week isn't very popular here.