[quote]Fletch1986 wrote:
I did Westside for a year and my gains were very sporadic. With all the programming and choices and variables, I could never figure out what works best for me. Now I’m doing a modified 5/3/1, modified because it has dynamic box squats and bench presses programmed into it and the only upper back work I’m doing is deadlifting, hang snatches, and hang clean and jerks, and I guess you could say dynamic squats (surprisingly, it’s beefing my upper back better than traditional methods).[/quote]
How are you programming in the dynamic stuff. I like the 5/3/1 format but realized my squat is really lacking in speed strength more than anything else. I was thinking about doing it on my deadlift day before hand. I know this is how cressey writes dynamic work into his progframs sometimes.
[quote]SILVERDAN7 wrote:
[quote]Fletch1986 wrote:
I did Westside for a year and my gains were very sporadic. With all the programming and choices and variables, I could never figure out what works best for me. Now I’m doing a modified 5/3/1, modified because it has dynamic box squats and bench presses programmed into it and the only upper back work I’m doing is deadlifting, hang snatches, and hang clean and jerks, and I guess you could say dynamic squats (surprisingly, it’s beefing my upper back better than traditional methods).[/quote]
How are you programming in the dynamic stuff. I like the 5/3/1 format but realized my squat is really lacking in speed strength more than anything else. I was thinking about doing it on my deadlift day before hand. I know this is how cressey writes dynamic work into his progframs sometimes.[/quote]
I’m running a 3day/week full body program.
Workout 1:
-Squat w/ deload percentages with jumps for sets of 5 inbetween sets. I vary the jump in both type of jump and weighted vs. non-weighted jump (SSB and chains)
-Deadlift working sets
-Dynamic Bench w/ curls inbetween sets
Workout 2:
-Dynamic Squat
-Hang Snatch
-Bench Press working sets
Workout 3:
-Clean and Push Jerk
-Squat working sets
-maybe some re/pre-hab stuff or something to work a weak part if I have time and energy
I like Storms post on this, he hits the nail on the head.
OP the one thing you need to remember is that the key is technique, and to do all the lifts you suck at, most will make you better. Alot of people want to throw on 2 blue bands and 150 pounds of chain and yeah thats fun and stuff, but It wont make you stronger if you cant handle it. Also, for a raw lifter, your 4th week should always be a free squat with straight weight and maybe a reverse band. I would also pull a deadlift every week, probably on ME day, since technique isnt second nature yet.