so i started a new training template that was written by louie simmons for beginners does it look like it would work.
so the 1st week you test your 1rm on the squat bench deadlift then the next week you do 65% for 12 singles with as little rest between each single, you go up 5% a week while lowering the reps by 2 every week , until you get 85% for 6 singles, then you re test 1rm deload for a week and start all over again.
am on the 1st week at 65%, i just wanted to know if anyone on here thinks this would work in increasing my squat bench and deadlift or is there something better i could be doing with my time.
so i started a new training template that was written by louie simmons for beginners does it look like it would work.
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So…
It was written by Louie Simmons
He wrote it specifically for beginners
You just started it.
4-99) Same as 1)
I can totally see why you would ask random people on the internet whether this routine will work for increasing your big 3… - Wait, what?
Come on man…
If you really want people to comment on it, at least post the whole thing up, your current lifts etc…
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Am 18, my weight is 230lbs.
my lifts are 127kg squat, 100kg bench press, 150kg deadlift.
ive been training seriously for a year prior to about 6 months ago i was training like a bodybuilder, all exercises where 3 sets of 10 to 12, last 6 months i have been doing heavy lifting and sticking to the big lifts ( squat, bench deadlift, military press, rows, chip ups dips ect).
i wanna compete in a powerlifting meet in about 9-6 months, was thinking of doing 5-3-1 but i read an article by dave tate where he said the above program is good for beginners because it lets them perfect they’re form on the lighter percentages so it made me think it would be a better for me to do it.
my diet is basically i eat alot of carbs around my workouts and all other meals are protein and some fats plus green veg.
my goals for the next year is 150kg bench press, 200kg squat, 200kg deadlift. they might be lofty goals but i think i can do it.
You’re taking a tiny portion of one article on speed deadlifts and liberally applying it to all of your training. That’s a progression for deadlifts on DE day. Considering you should train 4 times a week and do 4-6 exercises per training session, those deadlifts are 1 of 16-24 exercises you should do per week. In other words, they are a very small percentage of the overall program.
“About 15 years ago, Louie Simmons recommended a five-week deadlift program based on the percentage method. The program started with the lifter having achieved a max single in the deadlift coming into the program. In the first week, the lifter was then to perform 15 singles with 65 percent of that single with short rest periods. For the next week, the percentage was raised five percent and the amount of lifts dropped to 12. This goes on until the fifth week when the lifter has reached 85 percent and performs six singles.”
[quote]Wild_Iron_Gym wrote:
You’re taking a tiny portion of one article on speed deadlifts and liberally applying it to all of your training. That’s a progression for deadlifts on DE day. Considering you should train 4 times a week and do 4-6 exercises per training session, those deadlifts are 1 of 16-24 exercises you should do per week. In other words, they are a very small percentage of the overall program.[/quote]
well yeah but i also will be doing accessory work after doing the percentage for the reps.
If you want to use the Westside methods, then I’d go with the true ME and DE days. This may work, but it’s not likely to be the most effective way to get stronger.
Wild Iron, something you said confuses me. You said that it was an article on speed deadlifts but in the article you linked it says you’ll finish the cycle with 6 singles at 85%, at 85% it no longer sounds like speed deadlifts. That doesn’t compute in my head.
The paragraph after the one you quoted reads as follows:
“I feel this program is vastly superior to any other for new lifters because by using weights in this percent range, the lifter is able to focus on his technique and think through the lift rather than get all psyched up and possibly miss or just muscle the barbell up. In addition, weights of 85â??100 percent for a new lifter may in fact reinforce bad technique rather than correct it. In the sixth week, the lifter should attempt a new max in the deadlift.”
This makes me wonder if this really is designed around ME and DE days. It seems more like a simple introduction cycle that starts a newbie off with singles at a low weight so that he can work on form while slowly upping the weight. For a beginner, going light on the complex movements and treating them as practice while hitting accessory movements harder sound like a good idea to me.
Can you confirm that it’s designed with DE and ME days in mind? I have zero experience with Westside training and I’m not saying you’re wrong, I just can’t make sense of it so I’m hoping you or someone else can clear things up.
ME and DE says are the foundation of Westside training. Notice the article is 15 years old. Today they do 6-10 singles with less weight, but deadlifting against band tension. Before bands/chains the speed work was at higher percentages.
I study this stuff a lot which is probably an understatement. I’ve been studying everything written by Louie for a few years. I spent 3 days at a Louie seminar which was amazing. I’ve read the “Westside Book of Methods”. I read every training log I can find for people that train at Westside. I subscribe to thepowerlifting.com to read the logs of AJ Roberts and Greg Panora. I visit Super Training once a month which is run by Mark Bell who trained under Louie. All the lifters at my gym train conjugate including the raw and beginners. The system works, but there’s a lot of misconceptions in applying it. I just finished a DVD on conjugate training which explains the template, exercises, etc.
[quote]Wild_Iron_Gym wrote:
Notice the article is 15 years old. Today they do 6-10 singles with less weight, but deadlifting against band tension. Before bands/chains the speed work was at higher percentages.
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I think this line actually cleared up some of my confusion. Thanks.
“About 15 years ago, Louie Simmons recommended a five-week deadlift program based on the percentage method. The program started with the lifter having achieved a max single in the deadlift coming into the program. In the first week, the lifter was then to perform 15 singles with 65 percent of that single with short rest periods. For the next week, the percentage was raised five percent and the amount of lifts dropped to 12. This goes on until the fifth week when the lifter has reached 85 percent and performs six singles.”[/quote]