[quote]bunny7568 wrote:
skidmark wrote:
mday wrote:
Thanks Skid, I purchased the e-book a couple of months back.
It does seem to share some of the same features as the WS4SB routines. I like the emphasis on “less is more”. For me, I noticed the biggest improvements when focusing on each main lift once a week. Sheiko was good for gaining more confidence with each lift but I really need a longer recovery period.
Thanks for your input, I and others really value your advice on a lot of this stuff.
Well - as far as I can tell Wendler has just taken the Westside template and spread it out over into the next week. So it goes like this:
Week 1: DE Bench, ME Squat, ME BEnch,
Week 2: DE Squat, DE Bench, ME Squat
Week 3: ME Bench, DE Squat, DE Bench
etc, etc.
Takes out the deloads due to the lowered weekly volume, but strength continues to develop because you’re doing more heavy rep work more often while avoiding singles and the volume on assistance exercises is staying constant but the lowered frequency of training sessions lets you recover.
Clearly it’s effective. The program my coach has given me has much the same feel but I have a Bench, squat and assistance-only day each week or 6 days.
Hey Skid… I am not sure I fully understand this concept, but it (both yours and Wendlers programs) has intrigued me… but, what about deadlifts??
I am still doing the program you suggested a few months back… with a few modifications. After reading a bit more, I think I may need more DE/ speed work.
Can you expand a bit more on your concept and from Wendler, if you have the time?
Thanks
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I do some form of deadlift every lower body session. 1 week is elevated heavy dead or rack pulls alternated with 8x3 sumo deads from the floor each lower session. So in one session I pick a squat variation to go heavy on then follow that with sumo deadlifts. The next lower session I’ll do the heavy rack pulls and a speed squat 8x3. The second exercise is performed as fast as possible and the weight chosen appropriately.
I’m not really strong enough to require true speed work, so this stuff is actually a fast form of Repetition Effort work, but it seems to be making me stronger… The best things about the 8 sets of 3 is that they help with technique practice, seem to build muscle tissue and help the joints - this last is important for us older lifters.
Wendlers program seems to be sticking to the Westside concept of DE which is a light weight (around 50-70% of max) moved as quickly as possible but he keeps the assistance exercises afterwards. Really, he’s working the westside template but instead of fitting it all in one week he allows the 4th session to go into the next week. He’s simply slowing down the workout pace as far as I can tell. This allows more recovery to occur.
