[quote]marlboroman wrote:
so let me ask this…
would a pin pull at the first pin from floor be harder or easier than a pin pull from the third position ?
(I’ve never gone lower than the #3 , and I cant seem to wrap my head around that one)
and one more…
do yous guys use a regular deadlift grip when doing pin pulls ? or double overhand with straps ?[/quote]
The reason pin pulls are less than full ROM is the explosive power from the start of the movement is taken away. So it depends where your weakness is.
I don’t do pin pulls, but I never use straps. Would never use straps unless I dropped a weight and wanted to keep adding weight. Never use belt/wraps either though.
[quote]louiek wrote:
I don’t do pin pulls, but I never use straps. Would never use straps unless I dropped a weight and wanted to keep adding weight. Never use belt/wraps either though.[/quote]
I use straps for PPs because I use double overhand grip . mainly going for the overload here . so far , my grip is not an issue when pulling a max from the floor.
I also use straps for a lot of my upper back work because it helps keep my elbows happy . happy elbows equal progress…angry elbows equal crap .
[quote]marlboroman wrote:
so let me ask this…
would a pin pull at the first pin from floor be harder or easier than a pin pull from the third position ?
(I’ve never gone lower than the #3 , and I cant seem to wrap my head around that one)
and one more…
do yous guys use a regular deadlift grip when doing pin pulls ? or double overhand with straps ?[/quote]
The reason pin pulls are less than full ROM is the explosive power from the start of the movement is taken away. So it depends where your weakness is.
I don’t do pin pulls, but I never use straps. Would never use straps unless I dropped a weight and wanted to keep adding weight. Never use belt/wraps either though.[/quote]
My weakest pin is pin 1. My pin 1 (the last time I checked it) was about 90 pounds than my full range deadlift. I quit doing pin 3 pulls once I hit 700 raw on them and I couldn’t pull 700 raw from the ground. I think my pin 1 PR is 585 and my pin 2 PR is 645?
I might also say that I feel that my weak point has changed. I’ve put about 150lbs on my pulling movements in the last 2 years and I now my weakest part is the lockout.
Like another poster said, I don’t use straps on any deadlift movements unless I’m dinged up and I’m worried about tearing something. I’ll use them on lat exercises because it helps me concentrate on using my lats and helps my elbows.
Usually my close grip floor press and my close grip bench press would improve at the same rate. But after I added in that pre exhaust 1 set of 30+ reps of DB Bench my CGBP is improving at a better rate then CGFP. I do the pre exhaust once a week on DE upperbody day. Since I am in the accumulation phase should I add it in the max effort day?
I did below parralel ME box squats for the first time last night . damn they’re hard . I had to roll the outside of my legs just to get my hips to open up . I thought I’d be going over 315 for a 1RM…guess again ; barely got the 315 up . found something else I suck at .
Does anyone have any ideas for squatting heavy more than once a week?
I’ve been thinking that if you deadlift heavy, then you probably shouldn’t do more strength work again until you’re recovered. But if your ME is on Monday and your DE is on Thursday, and you feel recovered, could you add in another day of heavy squatting? I see a lot of people who are squatting huge weights by squatting every single day, most often squatting >70% 4 days a week, and more advanced people <85% minimum almost every day.
I usually feel recovered (CNS-wise) from ME day 3 days after, which is then my DE. I was thinking I could add in heavy squatting on my DE day after my DE squats and probably feel fine for ME day.
I’m set up like this:
ME low
ME up + sled low
sled up
DE low
rest
Log press
rest
I’d only use it in the accumulation block. High bar barbell free squat, stance depending on what foot position I think needs work. 5/3/1 percentages with no max reps. Most likely cycling rep schemes.
I did below parralel ME box squats for the first time last night . damn they’re hard . I had to roll the outside of my legs just to get my hips to open up . I thought I’d be going over 315 for a 1RM…guess again ; barely got the 315 up . found something else I suck at . [/quote]
Westside is the only training system where sucking is a good thing haha
Anyone care to outline a usual DE/ME Lower day in terms of exercises they do? I find myself pushing the assistance a lot more on upper than lower and I’m not sure if that makes sense due to upper having a lot smaller muscles etc. or if I’m not working hard enough on lower.
Currently an average day for me would be:
Speed squat
Speed pull
GHR
Leg extensions
Abs
Thinking of maybe throwing in some lighter back work as I keep seeing a lot of WSB lifters do this and I do think my back is a weakness.
Edit: Also, I’m gonna give box squats more of a try now I’m at a better gym with better equipment. However, the percentages advised to use are pretty tough. I squat 405 and so doing 60% would be 225+ which I’m not at all explosive on.
Should I just lower the squat cycles advised and go lighter till I get stronger/more explosive or should I just push myself with the higher weight?
[quote]louiek wrote:
Does anyone have any ideas for squatting heavy more than once a week?
I’ve been thinking that if you deadlift heavy, then you probably shouldn’t do more strength work again until you’re recovered. But if your ME is on Monday and your DE is on Thursday, and you feel recovered, could you add in another day of heavy squatting? I see a lot of people who are squatting huge weights by squatting every single day, most often squatting >70% 4 days a week, and more advanced people <85% minimum almost every day.
I usually feel recovered (CNS-wise) from ME day 3 days after, which is then my DE. I was thinking I could add in heavy squatting on my DE day after my DE squats and probably feel fine for ME day.
I’m set up like this:
ME low
ME up + sled low
sled up
DE low
rest
Log press
rest
I’d only use it in the accumulation block. High bar barbell free squat, stance depending on what foot position I think needs work. 5/3/1 percentages with no max reps. Most likely cycling rep schemes.[/quote]
if by “heavy” you mean near-max , then I got nothing . but what I’ve done a couple times is to add on a single or 2 after DE sets , same band tension ,but still focusing on speed . I did that during the intens block last cycle . not every week though .
Edit: Also, I’m gonna give box squats more of a try now I’m at a better gym with better equipment. However, the percentages advised to use are pretty tough. I squat 405 and so doing 60% would be 225+ which I’m not at all explosive on.
Should I just lower the squat cycles advised and go lighter till I get stronger/more explosive or should I just push myself with the higher weight?[/quote]
I settled at 46/51/56% for bar weight , and light bands which is about 20% at the top . this still feels a bit slow , but I’m going to stick it out . my squat is just a hair lower than yours . I’ve always felt slow when box-squatting regardless of the weight on the bar , so Im thinkin’ some of the “slowness” is in my head …haha.
maybe Storm or one of the others will chime in though as to what you should do .
I saw this on another thread . has anybody tried this ?
looks like it performs exactly like a SS bar .[/quote]
Doesn’t seem like much of a variation between a regular squat. Would be good for DE though, to give the shoulders a rest.[/quote]
you could be right , it may not be suitable for variation purposes . but when my elbows are screamin’ , this could be the ticket …especially for DE like you said .
I saw this on another thread . has anybody tried this ?
Thats what I have and use instead of a SS bar. It works exactly as a SS bar works (from what I’ve read. I haven’t used a SS bar so take this FWIW)and its a decent amount of weight less than my reg back squat. Since I haven’t used a SS bar I can’t say how much different it is but I originally bought it before I even knew about PL or Westside because I played college baseball and needed some shoulder rest while being able to squat heavy. It has helped me out so I would recommend it if you can’t afford a SS bar. the handles stick out pretty far so you can even have a variation with holding the handles close like a SS bar or holding them further out at the ends which would put the center of mass slightly more forward. Also you can set it up high with the handles down so its real high bar or hold the handles up and put it a little bit lower. This is probably more info than you need but its what I use for variations because I already have it and have no money for other bars. I did dead top squats from a low rack position the other day and my mid back was screamin so it hits the right spots.
I saw this on another thread . has anybody tried this ?
looks like it performs exactly like a SS bar .[/quote]
Doesn’t seem like much of a variation between a regular squat. Would be good for DE though, to give the shoulders a rest.[/quote]
you could be right , it may not be suitable for variation purposes . but when my elbows are screamin’ , this could be the ticket …especially for DE like you said .
[/quote]
Check 1:55. Using straps as a makeshift SSB. Fucking genius. I’m retarded for not thinking of it, when I do front squats like that all the time.
Thoughts on pausing quite a lot of the benching for ME?
I do it at times but I think that maybe it might be rather useful for a period of time to just pause a lot of them and see how it goes. Anyone tried this?
[quote]michael_xyz wrote:
Thoughts on pausing quite a lot of the benching for ME?
I do it at times but I think that maybe it might be rather useful for a period of time to just pause a lot of them and see how it goes. Anyone tried this?[/quote]
If you are doing your DE work, you shouldnt have to pause on ME movements, DE trains your stretch reflex. The only time Id do it is in the last few weeks before your meet, just in case. But if AI dont have a meet planned, im not pausing anything.
As far as your question concerning ME/DE Lower days, there are a bunch of routines outlined in the first section of this thread.
DE days are about form and explosive power. It also depends on what block you are in as well. If its Accumulation, you need to have a weight on there that you can move fast. I dont care if its 30% or 80%, just make sure it feels fast. Now, if its the Intensification Block, I want to be straining from un-rack to rack. If im using straight weight, I start with 75% and will usually do 85% the following week. Again, all this is covered in this thread somewhere, you just have to do some looking. Good Luck