Someday I’ll run Deep Waters…
WATER! Can’t have two people pluralizing it on me, haha.
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Still being weak. I never hit the 2, 3, and 4 of the 2/3/4/5 goals (OHP, bench, squat, deadlift).
Yeah sorry in French we say “eaux profondes” which is always a plural
@Frank_C well at least you hit one, I haven’t hit any 
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I’m in the same boat pretty much. Any of y’all smart guys in here know why that would be?
I just flat out think the specificity is missing. Newb strength gains are neurological. Their body is getting more efficient at the movement pattern.
Pwn has proved that training the muscles works, but you still have to do the specific movement on occasion.
For me, my arm paths are different with DBs on just about every pressing movement.
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Check your range of motion would be my first guess. Then check whether you’re really performing the press in the same way (sitting to sitting for example)
Isn’t that Westside style training in a nutshell?
Couldn’t tell you because I’ve never run WS. Too much equipment is required.
Rack position is big too. People can rotate the DBs more neutral to a better starting position, while a straight bar twists YOU into position.
True westside only ever hit a squat in a meet. Benching and deads would see some love on DE day though.
No DE squatting? That surprises me for (what I consider) the most technical lift.
Just to clarify, if needed, I have no experience of Westside training.
Not like a competition lift: always done off a box.
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Same here. It feels a lot better on my joints to hit the same depth with DB’s vs a bar.
With dumbbells I keep them centered to my body a little more than BB, just because there’s not a bar in the way of my body.
I hit the same depth on both though.
There’s your answer then.
But then wouldn’t BTN BB press be the same?
The same as barbell pressing? No, because you’re using typically weaker muscles at a less favourable angle while still not centering the bar to your body.
I’ve planned out my sessions by some crude percentages as I have an idea of the RPE I want to hit during my working sets. Despite having done this. Despite having just three work sets per main compound I still find the inclination to go “it’d be fun to go a little heavier here”. 10x10 would be the death of me, not necessarily because of the volume but because I’d be really bad at balancing volume and ego-lifting.
Right now I’m doing Squat/Bench/Deadlift 3x per week,
- Medium (slow eccentrics)
- Light (pauses)
- Heavy (normal reps),
one day each.
I’m pretty sure it’ll lead to some quick improvements. Later, once it feels a bit milked and if I still enjoy the general structure I have half a mind to do a variation of the lift instead. So, for instance,
- Medium, slow eccentric → zercher squat, incline press, RDL
- Light, pauses → front squat, push press, Snatch grip deadlift
- Heavy, normal reps → back squat, bench, deadlift
to reduce the risk for overuse and spread the load a little.
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Or you can keep the lifts and use different techniques:
• eccentric: 10 secs eccentric, pure eccentric or weight releasers, 5 secs eccentric
• isometric: three 2 secs pauses at different parts of the lift, one 8 secs pause, two 5 secs pauses at 2 different parts of the lift
• concentric: straight sets, waves (7/5/3/7/5/3 - 6/4/2/6/4/2 - 5/3/1/5/3/1 - 5/4/3/2/1), EMOMS (4 reps @70% for 14 mins) or clusters
Planning to do some of that (don’t have weight releasers) but I don’t see how that’d help with overuse to the same extent. Can you clarify your rationale?
Just a 3 blocks progression by CT himself with a 3 days per week omni-contraction program. First month you use the first technique in each, then the second on the second month etc. I don’t know his rationale for this specific rotation
Oh, did you do his omni contraction course or is that a progression from a program or an article?