Raw Westside Program

Many believe that Westside programs are only effective for multi-ply lifters.  While this may or may not be true, the underlying methodology, conjugate periodization, is applicable to all types of weight training.  The problem is that the majority of athletes are not knowledgeable enough to create a program to suit their needs using conjugate periodization, so they simply run a cookie-cutter Westside program which is probably sub-optimal.

Skurskyside Raw is a 12-week, Westside style, conjugate periodization program intended for raw lifters.  This document is meant to be printed and used as a training log.

I recommend this program to be run only after completing an intermediate level program such as Madcow or 5/3/1.

Only one movement per block is done each day, not all four.  For blocks that show "Cycle" at the top, the movement changes each week, rotating between the four.  For blocks that show "Week," the movement is performed for three weeks before moving on to the one below.

For speed squats, notice that raw paused squats are prescribed, not box squats.  Use your competition stance or slightly wider.

Also notice that bands/chains are not recommended for speed work.

On speed days, the % shown is meant to be a percent of a one rep max bench for upper and squat for lower.  For speed bench, do the first three sets with a close grip, the second three with a medium grip, and the last three with whatever grip was used to test the one rep max.

Where it says "top 5, then 3x3 at same weight," work up to a conservative top set of five in the first week, and increase the weight by 5-10 lbs for weeks two and three.

On speed lower, there' "Halting Deadlift."  What I call a halting deadlift is a pull where you pause at the knee for a full second before locking out.

On max effort lower, there's "Opposite Block Pull or Deficit."  If you're a sumo deadlifter, do conventional block pull.  However, if you are a conventional deadlifter, do sumo deficit.  This is meant to address common weaknesses of each type of deadlilter.

For explanations of technique for the various types of goodmornings (GMs), refer to my article, Goodmornings for Everything.

Tuesday, Friday, and Saturday are off.  Spend these days resting or doing active recovery.