Mike Westerdal

[LitteringAnd]

Does anyone on here know much about this guy or his programs? I bought his critical bench e-book about 9 years ago and did the ten week program with very good results, but I was also 18 years old and new to "heavy" lifting (had been lifting about 4 years but always in the 10 rep range). I was thinking about trying a modified version of this program as an intermediate program when I am finished with Starting Strength, because there are aspects of it that appeal to me more than some of the other intermediate programs.

I know that he lifts with Tampa Barbell, has very respectable squat and bench numbers, and that he has written articles for elitefts and various powerlifting magazines. His marketing is a bit shameless and his claims for what his programs can do are a bit outrageous, but I'm not really that concerned with that. I don't care if the program can't really put 50 pounds on my bench in 10 weeks, if it can actually put weight on my bench, squat, and deadlift while allowing me to have a good time doing it.

I can't find anything on the internet about this guy other that him being a well respected and knowledgable member of the powerlifting community, but thought that you guys might have more knowledge on this. Thanks.

 

[dinpappa]

Critical Bench Founder and Strength Author Mike Westerdal, BS CPT

Review of Mike Westerdal's Critical Bench Program

For what its worth

He seems like he has some decent lifts and typical terrible commercial tactics. TV-Shop style ads.

But i havent exactly done more than quickly browse his info

 

[LitteringAnd]

The program has alot of similarities of other intermediate programs that I have seen on here, but I had never heard this guy's name mentioned on this forum so I thought maybe there was a reason why.

The biggest difference I see in his program and other intermediate programs is that it is 5 days a week, and it also basically has an arms day. The program would basically look something like this.

Monday - Squat + assistance, 12 sets total

Tuesday - Bench + assistance, 10 sets total

Wednesday - Deadlift + assistance, 10 sets total

Thursday - OHP & Hang Cleans + assistance, 15 sets total

Friday - Weighted Dips, Close Grip Bench, Curls, 18 sets total

Saturday & Sunday - rest



Some weeks call for maximal effort while others call for lighter work to allow recovery. The progression is done weekly, with the exception of the lighter recovery weeks.

 

[LitteringAnd]

If anyone needs anymore info on the program in order to giver their critiques and opinions just let me know and I'll do my best to provide it. I realize that what I've posted is probably missing alot of details, but I didn't want to write so much in the op that it was too long to read.

 

[scoopj]

Never heard of him but that program doesn't look terrible other than lacking a horizontal pull.

 

[LitteringAnd]

Never heard of him but that program doesn't look terrible other than lacking a horizontal pull.

Bent over rows and either pullups or chinups would be done as assistance.

 

[PowerHungry]

I see some pushull ratio problems with three push centric days (bench, press, and dips/close grip) and only one pull centric day (deadlift, maybe one and a half if you want to throw cleans behind pull).

Also, I could see problems with doing heavy deads and then doing explosive OL the next day as well as problems with heavy press followed by close grip and weighted dips the next day. But this would depend primarily on the intensity of those days and how it was cycled from week to week.

 

[Modern Warrior1]

his information is good, but it's not the greatest in the business. Mike Westerdal works with a guy named Elliott Hulse, and I think that when it comes to sports training, he's better.

 

[LitteringAnd]

I could see problems with doing heavy deads and then doing explosive OL the next day.

Do you think there is a better day to do hang cleans, such as squat day or deads day, or do you think they would be best left out altogether? Keep in mind that I am not currently training for any sport, and that I just enjoy working out and getting stronger.

problems with heavy press followed by close grip and weighted dips the next day

I wondered about this also. It makes me wonder if perhaps Friday should be an off day, Saturday the day for weighted dips and close grip bench, and Sunday off.

I see some pushull ratio problems with three push centric days (bench, press, and dips/close grip) and only one pull centric day (deadlift, maybe one and a half if you want to throw cleans behind pull

I see that as well. It is a ten week program that is mainly focused on the bench press, and is not meant to be a continual program as alot of other intermediate programs are. I think this might be the reason it is set up this way (of course that is just me speculating). After the 10 weeks I would move on to another program such as TM, 5/3/1, or Juggernaut.

 

[JauntyAngle]

Other than the problem with the push/pull ratio, I wonder why you would want to spread all of this out onto 5 days. That would make it tough to find time to do other stuff. There are programmes out there that combine all of these exercises into 3 and 4 day splits.

What's your specific objective in wanting to do the programme: You want to do more work? You want to make more progress on your bench?

Edit- anyway, if you do it, you should write up a detailed review when you're finished!