When warming up for ME day should I start warming up with the ME movement for that day? For my next me upper I was going to do dead bench should I start with that exercise, or should I warm up with the regular bench first?
[quote]S.Fisher_47 wrote:
When warming up for ME day should I start warming up with the ME movement for that day? For my next me upper I was going to do dead bench should I start with that exercise, or should I warm up with the regular bench first?[/quote]
Yes, absolutely. Those warmup sets with dead bench are priming you for the heavier sets.
Awesome thanks.
[quote]S.Fisher_47 wrote:
When warming up for ME day should I start warming up with the ME movement for that day? For my next me upper I was going to do dead bench should I start with that exercise, or should I warm up with the regular bench first?[/quote]
except for board pressing, start with full range always then add boards
Just curious, have any of y’all used the Chaos Method for a bench assistance movements? I don’t have a bamboo bar, but I did hang weight from some bands last night and it was very humbling. I’ve benched 380lbs in a meet and with just 185lbs hanging from some monster minis and regular bands, it was a hell of a workout. Thought I would ask, I don’t remember reading about it at all on here
Chicksan - I did this for a couple of weeks of my latest intensification block as Triceps movmement after DE Bench - Close grip bench with a set barbell weight (say, 135 lbs) and just start hanging weights off of doubled bands until I can’t get more than, say, 6 reps.
Very humbling indeed and I feel great for the shoulders. Teaches you to be stable as hell, especially if you have plates hanging off of 3 different bands a side…
[quote]mlekava000 wrote:
Chicksan - I did this for a couple of weeks of my latest intensification block as Triceps movmement after DE Bench - Close grip bench with a set barbell weight (say, 135 lbs) and just start hanging weights off of doubled bands until I can’t get more than, say, 6 reps.
Very humbling indeed and I feel great for the shoulders. Teaches you to be stable as hell, especially if you have plates hanging off of 3 different bands a side…[/quote]
The sets that I did were for 12 and 15 reps, but I have Upper ME tonight, so I think I may dip down just a little bit in reps so I can add just a little weight
What’s the best way to run an accumulation block focused on GPP?
I don’t have any hills near by. But I do have a track I can run on. And what kind of upper body conditioning can I do that’ll have the best carry over to PL?
Wanting to incorporate the Olympics lifts and perhaps major in PL and minor in OLY or maybe really just major in both. I believe I’ve weighed the pros and cons but I’d like to compete in both at least once in my life. My present situation gives me the best opportunity to become proficient in both. And I want to hit my “bucket list” if you will of a 300 C&J along with a 250 SN. Anyways I think Westside is the best for that. I’ve been training Westside for a while now anyways but I want to get some comments on how I’ll set it up. Once I get out of Accumulation, I’ll probably focus more on heavy PL and just light technique on OLY where I can fit it. Anyways here’s Accumulation:
Day 1
ME Upper
Main Movement
Moderate weight Jerk
Supplementary stuff (Lats, Triceps and that’s it probably)
Day 2
DE Lower
Heavy C&J
Heavy SN
10 sets DE Squat
10 singles DE Deadlift
Posterior chain Supplementary movement
Day 3
Light Technique Clean
Core
Day 4
DE Upper
DE Bench
Heavy Jerk (these may be switched from week to week)
Supplementary work (6 RM Bench variation)
Lats/Triceps
Day 5
ME Lower
Main Movement
Light Technique Snatch
Posterior Chain or Front Squat supplement
Day 6
Light Technique Clean and Jerk
Core
Day 7 off
So some of the Oly lifts may be switched up but basically one heavy day between 85% up and then one technique/speed day of 70-80% of Oly. Any thoughts? I listed them as numbered days and not the days of the week because with PT school there are bound to be times where I’ll miss a day completely. Any extra workouts may be extra Repetition Effort stuff
[quote]Fletch1986 wrote:
What’s the best way to run an accumulation block focused on GPP?
I don’t have any hills near by. But I do have a track I can run on. And what kind of upper body conditioning can I do that’ll have the best carry over to PL?[/quote]
The Accumulation Block itself is really set up for GPP. The higher amount of sets on DE day, plus the added total number of reps over the course of 4-5 weeks is aimed at getting you in better shape. As far as outside of the gym, I dont like doing anything “cardioesque” unless I have weight on me…flipping tires, dragging a sled a million different ways, carrying salt bags…stuff like that. I cant stand the thought of just walking or running…at the bare minimum, Im at least doing bleachers
anyone do drop sets in there accumulation phase? I know its mainly a bodybuilder move but i just started adding them I wanna see if they improve my lifts.
[quote]Vladamir wrote:
anyone do drop sets in there accumulation phase? I know its mainly a bodybuilder move but i just started adding them I wanna see if they improve my lifts. [/quote]
I may throw one set in at the end of my workout, say for pushdowns or something along those lines, but its usually only if im short on time. I dont think they are a bad idea, and for added volume they are great. The Accumulation Block is the perfect place to put them
@StormtheBeach (and anyone who is interested) - I competed today and thought you would like to know how I got on with the Westside method and the peaking phase.
I ran it so I went Wk 1 (ME/DE) - work up to 90%/10 sets of doubles (squats) or triples (Bench) on DE, Wk 2 - 75% x 2 x 2/same as last week , Wk 3 (Comp)- 50% 6 x 1 rep (no ME).
- No special exercises, just comp lifts
- No assistance work on ME days on Wk 2 or 3
If anyone wants any more detail ill post it up.
Result from today:
BW - 64.8kg
Lifts - 167.5kg (368.5lbs)/102.5kg (225.5 lbs)/190kg (418 lbs) - 460kg (1012 lbs)
That was a pb in deadlift and a divisional record for the total. With regards the other lift I felt stronger than ever in bench (probably should have gone 5kg heavier) and squat was solid. My deadlift was main improvement - I think I may have been good for 10kg on top. My main point thought is I was a lot more consistent across the lifts and I put this down to the way the westside template keeps you lifting heavy throughout.
Food for thought for moving forward - Quads need work for help during mid point of sqaut and maybe a reduction of the intensity phase and more emphasis on building capacity.
Here’s a question I don’t think has been answered:
How much would you sacrifice your actual max for that day on ME to hit a few more singles (or whatever) between finishing warm-ups and hitting that max set?
To clarify; you’re meant to hit about 3+ sets above 90% right? It varies of course. Now what I’m asking is how far do you go with that? Like if you’re max is 100 and you do 90, 95, 101 then that’s 3 sets above 90% and you hit a PR. But equally sometimes it may be better to build muscle and do 90, 93, 96, 99, 101. Now the issue is that the added work may mean you DON’T hit that 101.
So what I’m asking is whether it’s better to do a bit more 90%+ work and accept that you won’t hit a massive PR all the time due to tiring out a bit from doing some heavier work or is it better to get that 101? I mean it’s better for both but where do you draw the line?
At times I feel like I have that 101 in me but I kind of cheat myself and do the bare minimum of 3 sets 90%+ to hit it. It’s nicer to hit that 101 than to maybe not but do some more 90-100% work.
[quote]michael_xyz wrote:
Here’s a question I don’t think has been answered:
How much would you sacrifice your actual max for that day on ME to hit a few more singles (or whatever) between finishing warm-ups and hitting that max set?
To clarify; you’re meant to hit about 3+ sets above 90% right? It varies of course. Now what I’m asking is how far do you go with that? Like if you’re max is 100 and you do 90, 95, 101 then that’s 3 sets above 90% and you hit a PR. But equally sometimes it may be better to build muscle and do 90, 93, 96, 99, 101. Now the issue is that the added work may mean you DON’T hit that 101.
So what I’m asking is whether it’s better to do a bit more 90%+ work and accept that you won’t hit a massive PR all the time due to tiring out a bit from doing some heavier work or is it better to get that 101? I mean it’s better for both but where do you draw the line?
At times I feel like I have that 101 in me but I kind of cheat myself and do the bare minimum of 3 sets 90%+ to hit it. It’s nicer to hit that 101 than to maybe not but do some more 90-100% work. [/quote]
The point of the main lift on the max effort day is to hit a new 1rm. If, during warmups, you don’t think you’ll be able to hit a new PR, then go for a 3rm, 5rm, or maybe go for some singles. I sometimes try get as many singles at a certain weight (say 90% or something) and record that as a PR.
If you can hit a PR, do it. That’s the entire point of the ME day. You have to learn how to strain.
[quote]michael_xyz wrote:
Here’s a question I don’t think has been answered:
How much would you sacrifice your actual max for that day on ME to hit a few more singles (or whatever) between finishing warm-ups and hitting that max set?
To clarify; you’re meant to hit about 3+ sets above 90% right? It varies of course. Now what I’m asking is how far do you go with that? Like if you’re max is 100 and you do 90, 95, 101 then that’s 3 sets above 90% and you hit a PR. But equally sometimes it may be better to build muscle and do 90, 93, 96, 99, 101. Now the issue is that the added work may mean you DON’T hit that 101.
So what I’m asking is whether it’s better to do a bit more 90%+ work and accept that you won’t hit a massive PR all the time due to tiring out a bit from doing some heavier work or is it better to get that 101? I mean it’s better for both but where do you draw the line?
At times I feel like I have that 101 in me but I kind of cheat myself and do the bare minimum of 3 sets 90%+ to hit it. It’s nicer to hit that 101 than to maybe not but do some more 90-100% work. [/quote]
This is my personal take on it, some might not agree.
Training is training. ME day is your day to learn how to strain. Your body doesn’t know the difference between 400 pounds or 420 pounds, it doesn’t know what 93% or 95% is, and it certainly doesn’t know what your PR is, it just knows how hard it strained. Your ME day should be comprised of several very heavy reps, meaning whatever felt heavy for that day. Secondly, you should never ever miss reps in training. Training is not for testing lifts. Lastly, “building muscle” or muscular hypertrophy isn’t really a goal of your ME lifts. Your ME lifts teach you to strain through your weak points. You should always be chasing PR’s, but if it isn’t there – it just isn’t there. This was a very tough pill to swallow when I first started training this way.
EDIT: Almost exactly what Black Angus said
Sorry I meant building strength… I’m too tired from all these exams!
I think you’ve misunderstood a little so I’ll try clarify further:
As you say, your body doesn’t know what your PR is etc. So say I come in tomorrow and my PR is 100 and I’ve got 102 in me for sure. But I’ve only got 102 if I don’t push too hard on the 90%+ sets. If I do the bare minimum of 3 sets that’s recommended. So I do 90, 95, 102.
Now wouldn’t it potentially be better to strain more and hit 90, 93, 97, 100? Now you’ve strained for 4 sets instead of 3 but not hit a new PR. But that 100 felt as the 102 would have because you did 3 difficult sets beforehand. Do you see what I mean?
So is it about trying to really push on those 90%+ sets and get quite a few of those in or should your goal be more about hitting that PR? Obviously you want both but take my hypothetical and think about that. Obviously the more hard sets you do before it the less likely you are to hit it.
Hmm… I probably miss too much on ME day. Something to work on. The hardest part will be keeping my ego in check because of that adrenaline rush going heavy does.
[quote]michael_xyz wrote:
Sorry I meant building strength… I’m too tired from all these exams!
I think you’ve misunderstood a little so I’ll try clarify further:
As you say, your body doesn’t know what your PR is etc. So say I come in tomorrow and my PR is 100 and I’ve got 102 in me for sure. But I’ve only got 102 if I don’t push too hard on the 90%+ sets. If I do the bare minimum of 3 sets that’s recommended. So I do 90, 95, 102.
Now wouldn’t it potentially be better to strain more and hit 90, 93, 97, 100? Now you’ve strained for 4 sets instead of 3 but not hit a new PR. But that 100 felt as the 102 would have because you did 3 difficult sets beforehand. Do you see what I mean?
So is it about trying to really push on those 90%+ sets and get quite a few of those in or should your goal be more about hitting that PR? Obviously you want both but take my hypothetical and think about that. Obviously the more hard sets you do before it the less likely you are to hit it.[/quote]
I think you’re thinking into it too much. The goal for the day is to strain hard, first and foremost. A very very important secondary is to hit a PR. That’s why we all train, right? We go to the gym to hit PRs. I’m not trying to convince anyone to not hit a PR, but keep your ego in check.
Personally I never use percentages, I just go largely by feel so I’m using percentages here for an example only.
If you take 90% and it feels like trash but you think you have more, you should probably go 93% or so. Then make a game time decision from there on out.
If you take 90% and kill it, 95% would probably be better choice. Either way, take 90% and make a determination. If you hit 95% well, take a stab at a 5lb PR. If you don’t, adjust accordingly.
Also, the difference between 3 and 4 sets above 90% will probably be insignificant in the long run. Personally, I’d only go after a 4th set if I took a PR attempt on #3 and I killed it. Even then I might not take a 4th. I mean shit, I already accomplished both goals for the day. If I take the weight and miss it, I’ll be pissed at myself. If I take it and make it – big deal I already broke a PR. It’s not like I won’t hit that weight next time that lift is my ME lift.
Looking at your hypothetical scenario, it would always be better to go 90, 95, 102. You just gotta have the discipline to know when that 102 is not in the cards for the day, and then to adjust accordingly.
Like I said, this was very very tough for me to do. It took a long time for me to come to this perspective about weight training.
[quote]michael_xyz wrote:
As you say, your body doesn’t know what your PR is etc. So say I come in tomorrow and my PR is 100 and I’ve got 102 in me for sure. But I’ve only got 102 if I don’t push too hard on the 90%+ sets. If I do the bare minimum of 3 sets that’s recommended. So I do 90, 95, 102.
Now wouldn’t it potentially be better to strain more and hit 90, 93, 97, 100? Now you’ve strained for 4 sets instead of 3 but not hit a new PR. But that 100 felt as the 102 would have because you did 3 difficult sets beforehand. Do you see what I mean?
So is it about trying to really push on those 90%+ sets and get quite a few of those in or should your goal be more about hitting that PR? Obviously you want both but take my hypothetical and think about that. Obviously the more hard sets you do before it the less likely you are to hit it.[/quote]
In my opinion/training style, I have a minimum of 7 sets, and a max of 10, even if I’m not hitting my 1RM at 10. More than 10 sets is a bit much, less than 7 isn’t enough work. Make sure you’re advancing quickly enough that you don’t need more than 10 sets, and make sure you’re going slow enough that you’re getting work in and are able to get 7 sets. Percentages can help, but your strength varies week to week, so if the percents are off for the day, fuck 'em. Use your head.
Short story: My last free squat was 360lbs. That was months ago. Today, I was doing SSB cambered bar squats on a 13" box. 260 felt slow. I kept adding 20-30lbs until I hit 370lbs, a 10lb PR on an exercise that’s supposed to take AWAY from my max. Percentages would tell me that’s fucking insane. Don’t go by percentages, go by how you feel. It took me 10 sets to get to 370. Could have done it in 8 sets, but I got plenty of work with triples and singles, I strained HARD on my last set, and I definitely got my 3 singles above 90%, and probably hit 5 above 90%. Dave Tate says you’re only supposed to hit 4 above 90%, but I’m stupid.
My point is that everyone else is right. You have 7-10 sets to go from 135lbs to your 1-3RM. By set 7-10, you should either hit your max, or be within 10lbs of your 1RM. Getting your PR doesn’t mean anything to your body, only to your mind. Your body needs harder work, so STRAIN, and then try for PRs. It’s better to actually get stronger than to “see results.” Trust the system, trust your hard work, and make sure you’ve got your balls and your chalk before you start training.