[quote]michael_xyz wrote:
Well of course I am/trying to if I’m hitting a 4RM. Err, it’s more just to get some more squat volume really. I think deadlifts don’t really require as much volume usually but squats require more so just for that reason.[/quote]
Sorry man, I tried, but I give up. The best of luck
[quote]michael_xyz wrote:
I am in accumulation phase. There are some things I can do to raise volume (machine work namely) but I’m not exa ctly sure how much doing leg presses helps instead of doing something like SSB squats for higher reps or something.
For example, last night I had ME Squats and I did:
ME Spider Bar Squats - 4RM
RDL - 3x9
GHR - 3x7
Leg Press - 2x15
Light Ab work
I’m not exactly sure how much volume that would constitute and whether it is fine or too little for Accumulation block.[/quote]
My ME lower plans.
ACC. BLOCK
ME lift
5x10-15 for weakness
3x10 for low back/hamstring/quads/glutes (excluding weakness and strongest point)
3-5 sets for abs
INT. BLOCK
ME lift
30+ rep set to near failure. Pre-exaust weak point.
6RM on a movement that hits your weakness
2x10 on 1-2 other key body parts
Abs
I wouldn’t want to do the same movement I just did for ME for reps. Work the same weakness with an alternate lift. I do RDL, SLDL, seated GM, GM, step ups, front squats, bodyweight leg curl. Using different foot positions and hand positions. I work with weights, bars, boxes, bands. That’s pretty much it. So I don’t have a lot of options.
I’ve only got 5 and a half weeks to train for raw nationals. In addition to getting fatter, I am going to keep actual volumes pretty high for the next couple weeks. I’ll try to keep a weekly update on here every sunday or so but here is the plan for 5 weeks out (starts on sunday):
Sunday- DE Lower- Accumulation
Soft tissue work on my internal rotators. These are tighter than a dolphins butthole.
Squats- 50% for 25 sets of 2 in the shortest time possible. I’ll probably use an SSB and shoot for something like 380-400lbs for the first week.
Pulls- Whatever I can handle. Pretty sure I have a torn hamstring right now and that may limit my pulling speed and weight. Shooting for 40-50% with 120 in chain.
Single leg SLDLs- high volume, whatever I can handle
Single Leg box squat- same
(I have a serious bilateral deficit between my left and right leg that needs to be fixed).
Heavy glute and ab work.
Something terrible for conditioning.
Monday- Heavy sled drag for short distance
Tuesday- ME Upper
I was trying to think of the bench variation I hate the most. It is definitely incline. So I will do that for a 5rm.
DB Floor Press for a 50 rep max
Barbell Extensions- Throat Presses most likely for at least 60 reps
Heavy Lat work up to a 6 rep max
Vertical Lat work- (Stupid fucking pull-ups)
Curls for the girls… but to impress guys at bars.
Condition. Fran time?
Wednesday- Medium sled walk, medium prowler push
Thursday- ME Lower
Free squat- 14 inch cambered bar for a 5rm… because I hate it and it helps my power out of the hole.
Bulgarian Split squats for at least 60 reps
Dimel Deads for at least 100 reps
Heavy abs
Condition
Friday- DE Upper
Bench something for 20x3 in the fastest time possible. I’m thinking close grip fat bar right now.
See how many sets it takes to get to 60 reps with 225.
Some compound shoulder work for at least 60 reps
High volume back work
High volume upper back work
Condition
Saturday- Light sled for a mile.
I didn’t include extra mobility work and stuff like trying to hit 500 extra tricep extensions, hamstring curls, and face pulls outside of my normal workouts. Might add in a couple of HIIT conditioning sessions early in the morning to not be such a fat ass while I gain weight and just because I like doing stuff like that.
This next entrie week will be absolutely nothing that I am any good at. I literally suck at every exercise I am planning on doing. I have to go now so that I can backload a dozen doughnuts before I drink a 2 litre bottle of orange soda.
good luck with the up-coming shit-storm
[quote]marlboroman wrote:
good luck with the up-coming shit-storm[/quote]
Should be a good one. I bombed out of an equipped meet on purpose just so I can do well at raw Nationals, training Westside. When it’s over, I am going to talk shit on the internet forever.
Just kidding. I’ll probably bomb out of raw nats too.
Hey all. Just completed a powerlifting meet today. I want to say thanks to this westside thread because it had helped me alot this past 7 weeks of preparing for the meet. It is also my first meet so i was really pumped for it. Managed to get 8/9 attempts in. Below are my details on it.
7 weeks out:
Squat: 110kg
Bench: 90kg
Deadlift: 145kg
2 weeks accumulation
3 weeks intensification
1 week deload
1 week transformation (the only difference was that my transformation phase was squeezed from monday to thursday and i rested on friday and saturday so i would be in good condition for the meet on sunday)
Mon- Upper DE
Tue-Lower DE
Wed-Extra lower session
Thurs-Upper ME
Fri-Lower ME
Sat-Extra upper session
Sun-Extra lower session
For the meet, i weighed in at 62.3kg which was my leanest. I think it was probably due to 2 days of pulse feasting before the meet.
Squat: 2/3
100kg/120kg/130kg(failed attempt)
Comments: The 130kg felt hard to get off the hole, which has always been my weakness. I will try to incorporate more exercises to improve the strength to get off the hole.
Bench: 3/3
80kg/90kg/97kg(new PR by 7kg)
Comments: My bench managed to hit a new PR and i was quite satisfied with it. I could have managed a little more but I’m fine with it because i still managed to set a new PR.
Deadlift: 3/3
140kg/155kg/165kg(new PR by 20kg)
Comments: I was really happy with deadlift because for my last attempt I was really pushing through and I managed to get it up!
I have been lifting for 1 year+ and I began to train powerlifting style just a few months back. I’m very happy that the forum had provided my so much information so that i could start my own westwide training style. I know this is a long post but I’m really very happy that I did my first meet and the help of you guys here aided me through my preparation for the meet!
Cheers.
[quote]armanicel1 wrote:
Hey all. Just completed a powerlifting meet today. I want to say thanks to this westside thread because it had helped me alot this past 7 weeks of preparing for the meet. It is also my first meet so i was really pumped for it. Managed to get 8/9 attempts in. Below are my details on it.
7 weeks out:
Squat: 110kg
Bench: 90kg
Deadlift: 145kg
2 weeks accumulation
3 weeks intensification
1 week deload
1 week transformation (the only difference was that my transformation phase was squeezed from monday to thursday and i rested on friday and saturday so i would be in good condition for the meet on sunday)
Mon- Upper DE
Tue-Lower DE
Wed-Extra lower session
Thurs-Upper ME
Fri-Lower ME
Sat-Extra upper session
Sun-Extra lower session
For the meet, i weighed in at 62.3kg which was my leanest. I think it was probably due to 2 days of pulse feasting before the meet.
Squat: 2/3
100kg/120kg/130kg(failed attempt)
Comments: The 130kg felt hard to get off the hole, which has always been my weakness. I will try to incorporate more exercises to improve the strength to get off the hole.
Bench: 3/3
80kg/90kg/97kg(new PR by 7kg)
Comments: My bench managed to hit a new PR and i was quite satisfied with it. I could have managed a little more but I’m fine with it because i still managed to set a new PR.
Deadlift: 3/3
140kg/155kg/165kg(new PR by 20kg)
Comments: I was really happy with deadlift because for my last attempt I was really pushing through and I managed to get it up!
I have been lifting for 1 year+ and I began to train powerlifting style just a few months back. I’m very happy that the forum had provided my so much information so that i could start my own westwide training style. I know this is a long post but I’m really very happy that I did my first meet and the help of you guys here aided me through my preparation for the meet!
Cheers.
[/quote]
Way to go, man. Thanks for posting your progress and training plan on here.
Something I’ve been noticing recently is that heavy weight feels heavier than before when I used to just squat heavy once a week. I think this is mainly because most of my max effort squat movements require less weight than my squat (things like SSB squats, pause squats, chain squats etc.).
Even at only like 80% it feels heavier than it would have in the past.
Any ideas on what to do? Not necessarily weaker or anything for squatting it but definitely feels heavier.
How do you guys handle weight classes. I just competed at 181, and plan to go for 181 again in 6 months (going for a record). Have you found it effective to stay at the same weight, and keep focusing on moving up the weights, or to lose or gain weight, and then lose or gain weight back to the weight in time for the meet. Carrying a little extra fat, I was thinking of dropping into the lower 170’s by september or so, and then working back up to 181, being at peak strength for the meet.
Also, I was looking for some suggestions on recovery work and extra feeder workouts. I was thinking of doing something like 50% of my max on the lifts to work on speed, form, and recovery. Haven’t ever really done extra workouts, but I need to pick up the slack and start doing more.
[quote]michael_xyz wrote:
Something I’ve been noticing recently is that heavy weight feels heavier than before when I used to just squat heavy once a week. I think this is mainly because most of my max effort squat movements require less weight than my squat (things like SSB squats, pause squats, chain squats etc.).
Even at only like 80% it feels heavier than it would have in the past.
Any ideas on what to do? Not necessarily weaker or anything for squatting it but definitely feels heavier.[/quote]
Heavy lockouts. I know that most strongmen who do yoke walks with 800lbs will say that it makes 500lb squats feel easy and controlled. I do lockouts on my DE days, front squats or back squats.
[quote]EveryLastingScar wrote:
I was looking for some suggestions on recovery work and extra feeder workouts. I was thinking of doing something like 50% of my max on the lifts to work on speed, form, and recovery. Haven’t ever really done extra workouts, but I need to pick up the slack and start doing more.[/quote]
That sounds like a speed day. And I think that speed days are good for recovery. But as far as recovery work, sleds are good, or 2x20 with a light weight. Extra workouts are supposed to be focused on weakness’, and are generally bodybuilding style to bring up small muscles.
[quote]michael_xyz wrote:
Something I’ve been noticing recently is that heavy weight feels heavier than before when I used to just squat heavy once a week. I think this is mainly because most of my max effort squat movements require less weight than my squat (things like SSB squats, pause squats, chain squats etc.).
Even at only like 80% it feels heavier than it would have in the past.
Any ideas on what to do? Not necessarily weaker or anything for squatting it but definitely feels heavier.[/quote]
Reverse bands or if you don’t have those use partials. Not often, just enough to get used to heavier loads. I find going against bands does the same thing even though there’s less straight weight.
I’m about to start another cycle after resting from my meet. Any thoughts of my set up?
8 weeks accumulation
4 weeks intensification
1 week deload
2 weeks transformation
Then I’ll do a practise meet for myself to see my progress.
As for how my sessions go:
Mon-Upper DE
Tue-Lower DE
Wed-Extra lower session
Thurs-Upper ME
Fri-Lower ME
Sat-Extra upper session
Sun-Extra lower session
Typical Upper DE session:
Speed bench- sets of 3 at 60% straight weight ( I don’t have access to bands/chains, number of sets depend on which phase I’m at.)
Tricep
Shoulders
Lat
Typical Lower DE session:
Squats- sets of 2 at 50% straight weight ( number of sets depend on which phase I’m at)
Speed pulls- sets of 1 at 60% straight weight ( number of sets depend on which phase I’m at)
Hamstrings
Lower back ( i always do back extension and this has helped me alot)
I will try to incorporate abs as I’m really lazy with it.
Typical Upper ME session:
For accumulation:
Bench variation- work up to 5RM
Triceps
Shoulders
Lats
I will try to increase volume here.
For intensification:
Bench variation-work up to 1RM
Others same as accumulation, but I may reduce volume as I will try to increase weights.
Typical Lower ME session:
For accumulation:
Squat variation- work up to 5RM
Deadlift variation- work up to 3RM(anything more than 3 reps on 1 set would make me feel crappy)
Quads
Hamstrings
Lower Back
For intensification:
Squat variation- work up to 1RM
Deadlift variation- work up to 1RM
Top half squats or Rack pulls- 3-5 sets, mainly to stress the body with heavier weights.
Hamstrings
Lower Back
Sorry for the long post, but I’m trying to be as detailed as I can so as to get more advice and tips.
I think I’m going to eschew a true transformation block for this meet. I’m going to do this last week of intensification, then just do a transformation-style day or two during my deload week before the meet, which is the 14th. I’m going to be dropping about 17 pounds or so to make 181, so I need to focus on cutting weight during the deload week. I usually cut around 10 pounds pretty easily, so I’m not super worried about it.
Hello,
after reading both of these threads a good bit and a bunch of Louie’s articles I would like to set up my westside template
Best competition lifts @165 and 172, 501 raw sq, 315 raw bench, 585 raw dead (just missed 6 at lockout this weekend).
Weeks 1-4 Accumulation:
Upper ME: Floor Pres, CG Bench, Incline CG Bench, 2 board Press 3-5 rep max
Assistance will be DB bench, Db incline, DB military, DB extensions, DB rows, lat pulldowns… ALL for 5x10
Upper DE: 15x3 @ 50% 1rm. Assistance will be same as above. Rest periods will go from 60s-45-30-15 from weeks 1-4 ideally.
Lower ME: Low bar pin GM’s, Cambered bar GM’s, Low box oly back squats, Deficit Sumo DL. 3-5 rep maxes
Assistance will be Db single leg squats, cable pull throughs, 45 degree back extensions, leg presses, db swings…all for 5x10. 2 assistance exercises per workout
Lower DE: 20x2 box squats with the same rest as indicated above, 10x1 DL …all at 40-50%. Assistance is the same as above.
5x10 seems like it fits for volume purposes, with some single leg stuff thrown in, a major focus on hammies and tris as well. I like the pin work for starting strength in raw lifts.
GPP on off days will be low intensity sled drags forward, backward, rowing, chest pressing and curls for around 40 minutes or so.
Intensification: 3 weeks
ME Upper: Floor Press, CG bench, 2 board Press ~ work up to 1rm.
Assistance: 6rm on the following: BB incline bench, BB JM press, BB extension, BB floor press, BB rolling Ext
higher rep assistance 5x10 on: all rowing variations and pulldowns.
some hammer curls as well
DE Upper: wave load 50-55-60…maybe with bands but I only have EFS mini’s at the moment 10x3
assistance same as above
ME Lower: Cambered bar low box sq, parallel box sq, Deficit DL work up to 1RM
Assistance: 6RM in the following: BB RDL, BB pause squat, BB Pin Squat, BB Gm’s. OR Heavy Sled drags
secondary assistance: 5x10 pullthroughs or 45 degree back extensions.
DE Lower: Wave load 50-55-60 for 12x2,11x2,10x2.
Assistance: Same as for ME…just rotating.
GPP: Continue dragging in sled and add some heavier work for less time. 20 minutes or so.
Deload 1 week and start over
I dont have a chains or many bands…
Thanks for the help
[quote]EveryLastingScar wrote:
How do you guys handle weight classes. I just competed at 181, and plan to go for 181 again in 6 months (going for a record). Have you found it effective to stay at the same weight, and keep focusing on moving up the weights, or to lose or gain weight, and then lose or gain weight back to the weight in time for the meet. Carrying a little extra fat, I was thinking of dropping into the lower 170’s by september or so, and then working back up to 181, being at peak strength for the meet.
Also, I was looking for some suggestions on recovery work and extra feeder workouts. I was thinking of doing something like 50% of my max on the lifts to work on speed, form, and recovery. Haven’t ever really done extra workouts, but I need to pick up the slack and start doing more.[/quote]
I am sure other peoples opinions will vary from mine but, I think it is best to spend as much of your training time as possible at the weight you want to compete at. Dropping a bunch of weight before a meet can be disasterous especially when you have spent the majority of your training at a weight 10-20lbs heavier than you compete. Either just compete at whatever your natural set-point is or cut weight right after a meet then maintain it up until you compete again.
Don’t use 50% for extra workouts. You will get burnt out very very quickly. The rule of 60% works pretty well for extra workouts if you are just looking to do barbell lifts. Following a westside template, you have a day at 100% intensity with low volume (max efforts) a day approx. 30% lower in regards to overall intesnity but is higher in volume (dynamic efforts) so, recovery/extra work should be about 60% lower in total volume and intensity. With that said, stick with around 25-35% of your max weights and then just go through typical sets and reps for speed work (12x3, 10x2, whatever). Total volume and intensity will be much lower but you will still get recovery benefits (I think Issurin and Stiff wrote about 30% being the magic number for extra workouts) and you get more practice with the actual competition lifts.
Personally, this is one area of my own training that I need to get my shit together on. I like Dan John’s motto:
“If it’s important, do it everyday.” I think squatting everyday (rotating between ME, DE, and 30% work with different set and rep combos) could be very beneficial.
[quote]StormTheBeach wrote:
[quote]EveryLastingScar wrote:
How do you guys handle weight classes. I just competed at 181, and plan to go for 181 again in 6 months (going for a record). Have you found it effective to stay at the same weight, and keep focusing on moving up the weights, or to lose or gain weight, and then lose or gain weight back to the weight in time for the meet. Carrying a little extra fat, I was thinking of dropping into the lower 170’s by september or so, and then working back up to 181, being at peak strength for the meet.
Also, I was looking for some suggestions on recovery work and extra feeder workouts. I was thinking of doing something like 50% of my max on the lifts to work on speed, form, and recovery. Haven’t ever really done extra workouts, but I need to pick up the slack and start doing more.[/quote]
I am sure other peoples opinions will vary from mine but, I think it is best to spend as much of your training time as possible at the weight you want to compete at. Dropping a bunch of weight before a meet can be disasterous especially when you have spent the majority of your training at a weight 10-20lbs heavier than you compete. Either just compete at whatever your natural set-point is or cut weight right after a meet then maintain it up until you compete again.
Don’t use 50% for extra workouts. You will get burnt out very very quickly. The rule of 60% works pretty well for extra workouts if you are just looking to do barbell lifts. Following a westside template, you have a day at 100% intensity with low volume (max efforts) a day approx. 30% lower in regards to overall intesnity but is higher in volume (dynamic efforts) so, recovery/extra work should be about 60% lower in total volume and intensity. With that said, stick with around 25-35% of your max weights and then just go through typical sets and reps for speed work (12x3, 10x2, whatever). Total volume and intensity will be much lower but you will still get recovery benefits (I think Issurin and Stiff wrote about 30% being the magic number for extra workouts) and you get more practice with the actual competition lifts.
Personally, this is one area of my own training that I need to get my shit together on. I like Dan John’s motto:
“If it’s important, do it everyday.” I think squatting everyday (rotating between ME, DE, and 30% work with different set and rep combos) could be very beneficial.[/quote]
Thanks for the reply, your participation in these forums has done wonders for helping me set up my own training. I’ve always looked at it as needing to gain weight to gain strength, and then drop weight while maintaining that strength to keep it at a lower weight. I guess what you are saying is that staying at a set weight and working hard will result in lots of neurological adaptations, causing decent amounts of strength gain while staying the same weight?
[quote]EveryLastingScar wrote:
[quote]StormTheBeach wrote:
[quote]EveryLastingScar wrote:
How do you guys handle weight classes. I just competed at 181, and plan to go for 181 again in 6 months (going for a record). Have you found it effective to stay at the same weight, and keep focusing on moving up the weights, or to lose or gain weight, and then lose or gain weight back to the weight in time for the meet. Carrying a little extra fat, I was thinking of dropping into the lower 170’s by september or so, and then working back up to 181, being at peak strength for the meet.
Also, I was looking for some suggestions on recovery work and extra feeder workouts. I was thinking of doing something like 50% of my max on the lifts to work on speed, form, and recovery. Haven’t ever really done extra workouts, but I need to pick up the slack and start doing more.[/quote]
I am sure other peoples opinions will vary from mine but, I think it is best to spend as much of your training time as possible at the weight you want to compete at. Dropping a bunch of weight before a meet can be disasterous especially when you have spent the majority of your training at a weight 10-20lbs heavier than you compete. Either just compete at whatever your natural set-point is or cut weight right after a meet then maintain it up until you compete again.
Don’t use 50% for extra workouts. You will get burnt out very very quickly. The rule of 60% works pretty well for extra workouts if you are just looking to do barbell lifts. Following a westside template, you have a day at 100% intensity with low volume (max efforts) a day approx. 30% lower in regards to overall intesnity but is higher in volume (dynamic efforts) so, recovery/extra work should be about 60% lower in total volume and intensity. With that said, stick with around 25-35% of your max weights and then just go through typical sets and reps for speed work (12x3, 10x2, whatever). Total volume and intensity will be much lower but you will still get recovery benefits (I think Issurin and Stiff wrote about 30% being the magic number for extra workouts) and you get more practice with the actual competition lifts.
Personally, this is one area of my own training that I need to get my shit together on. I like Dan John’s motto:
“If it’s important, do it everyday.” I think squatting everyday (rotating between ME, DE, and 30% work with different set and rep combos) could be very beneficial.[/quote]
Thanks for the reply, your participation in these forums has done wonders for helping me set up my own training. I’ve always looked at it as needing to gain weight to gain strength, and then drop weight while maintaining that strength to keep it at a lower weight. I guess what you are saying is that staying at a set weight and working hard will result in lots of neurological adaptations, causing decent amounts of strength gain while staying the same weight?[/quote]
Yes. I can’t even count how many times lifters, I fall into this group as well, cut a bunch of weight too close to a meet and totally suck on the platform. Obviously, fast cuts can be done with success you just have to either know exactly what the hell you are doing or be coached by someone who knows exactly what the hell they are doing.
You can be strong at any weight. We live in a world where a 170lb woman are squatted 750 plus. There is more to strength than just body/muscle mass.
heavy , low rep , DB presses…who does them ?
I’m talkin’ in the 3 rep range ; something like 5x3 performed after ME bench work , ramping up over a 3 week wave . I realized I’ve not done much DB work in the 5 rep range until recently , and it felt pretty good . thinking about going a bit heavier yet , something a little different for next cycle …unless somebody tells me it’s a shit idea .
[quote]marlboroman wrote:
heavy , low rep , DB presses…who does them ?
I’m talkin’ in the 3 rep range ; something like 5x3 performed after ME bench work , ramping up over a 3 week wave . I realized I’ve not done much DB work in the 5 rep range until recently , and it felt pretty good . thinking about going a bit heavier yet , something a little different for next cycle …unless somebody tells me it’s a shit idea . [/quote]
What I like about DBs is if you hit a 1RM on them, it’s not gonna be your max bench. Heavy DB shit doesn’t stress me at all even if I go heavy as fuck, so I can train the muscle heavy without worrying about going into >70% of my 1RM, where I think you might have to worry about stressing the CNS.