Probably varies week to week, month to month as well. Haven’t got that far in yet, but I found that some deload weeks with Juggernaut or 5/3/1 I was pumped and wanted to hit singles, and some weeks the reps at 60% were draining.
I’d imagine it’d be similar with Westside, and I’m sure once the training is really dialled in the deloads are perfectly placed for your recovery. That is, you peak towards the end of the intensification block, and start de loading just before start backwards. That way you keep your gains, recover, and build up the following block.
I dont really need more than a few days. Now, after accumulation, I need at least a week. Intensification for some reason, really doesnt bother me. I never feel really all that beat up, even after blocks with extreme band tension. Maybe its because I increase my extra sessions, maybe its because I eat more, I dont know, but 5 weeks of Acc. kills me, 3 weeks of Int doesnt
I currently max pull at around 380lbs weighing 148lbs. I have an extremely slow pull off of the floor. Every time I do dynamic work for my deadlift it feels like I am pulling at a snail?s pace until I get 4-5 inches up.
For my dynamic days I generally use 185lbs with mini bands. Would it make more sense to do slightly less bar weight and more band tension? Any suggestions to increase my explosiveness and initial pull would be much appreciated.
[quote]nalgene1832 wrote:
I currently max pull at around 380lbs weighing 148lbs. I have an extremely slow pull off of the floor. Every time I do dynamic work for my deadlift it feels like I am pulling at a snail?s pace until I get 4-5 inches up.
For my dynamic days I generally use 185lbs with mini bands. Would it make more sense to do slightly less bar weight and more band tension? Any suggestions to increase my explosiveness and initial pull would be much appreciated.[/quote]
Seems like more band tension and less weight would de-emphasize the work in the first part of the pull?
The best thing I know to help pulling of the floor is deficit pulls (You could probably do a snatch grip or something also)
But, if you pull from a deficit for a while, pulling from the floor will feel like a rack pull.
[quote]nalgene1832 wrote:
I currently max pull at around 380lbs weighing 148lbs. I have an extremely slow pull off of the floor. Every time I do dynamic work for my deadlift it feels like I am pulling at a snail?s pace until I get 4-5 inches up.
For my dynamic days I generally use 185lbs with mini bands. Would it make more sense to do slightly less bar weight and more band tension? Any suggestions to increase my explosiveness and initial pull would be much appreciated.[/quote]
I used to have this problem as well. Very recently (last 2-3 weeks) I’ve started focusing on getting extremely tight before pulling. Basically, pulling myself down by using the bar, putting a ton of tension everywhere. This also pulls the slack out of the bar. It may feel slow, but if you video it, it won’t slow looking at all.
Moral of the story: It could just be technique. Pull yourself into the bar and get tight.
How strict I should use Prilepins chart?
On ME-lift i use it, but how about using it on DE-lifts ?
Im doing acc.block and have f*cking failed two last ME-bench sessions.And this is stupid while doing acc block. I have go maybe too crazy on De-lifts and accessory movements.
My last De session “highlights” was: 19x3 76,5kg with 30second rest between sets,Krock rows 55,35,30 x 55kg etc…
And I cant even CG-Benchpress 106,5kg on my ME-day (I have done 4x101,5kg, like 2 months ago… And thinked that 106,5kg would be pretty easy for 3-4 too)
Whats your advice? Im making this week DE-days maybe a little easier and trying sometype of deloading end of this week.
[quote]nalgene1832 wrote:
I currently max pull at around 380lbs weighing 148lbs. I have an extremely slow pull off of the floor. Every time I do dynamic work for my deadlift it feels like I am pulling at a snail?s pace until I get 4-5 inches up.
For my dynamic days I generally use 185lbs with mini bands. Would it make more sense to do slightly less bar weight and more band tension? Any suggestions to increase my explosiveness and initial pull would be much appreciated.[/quote]
Leading up to my first meet in June, I did snatch grip deadlifts with 35lb plates on almost every heavy day. Then I pulled from a slight deficit (1-2inches)on DE day and never used bands. I was able to deadlift 3xbw for the first time ever at the meet. It was a great feeling.
i have seen something in various forums, even by STB, about working a body part with high rep stuff before a main lift. like doing 50 reps of hamstring curls before squats, banded tricep extensions before bench press. i remember one person stating they did this to get better at the big 3, not just to get better at exercise.
so im curious about more details one this. i assume one would focus on the weakpoints of their lift, like shoulders or triceps for bench. and what about sets/reps/intensity or do you just grab some bands or light weight and pump out 50-100 reps spread out through various sets.
[quote]nalgene1832 wrote:
I currently max pull at around 380lbs weighing 148lbs. I have an extremely slow pull off of the floor. Every time I do dynamic work for my deadlift it feels like I am pulling at a snail?s pace until I get 4-5 inches up.
For my dynamic days I generally use 185lbs with mini bands. Would it make more sense to do slightly less bar weight and more band tension? Any suggestions to increase my explosiveness and initial pull would be much appreciated.[/quote]
Leading up to my first meet in June, I did snatch grip deadlifts with 35lb plates on almost every heavy day. Then I pulled from a slight deficit (1-2inches)on DE day and never used bands. I was able to deadlift 3xbw for the first time ever at the meet. It was a great feeling.
[/quote]
What percentages did you use for you no-band DE work?
[quote]nalgene1832 wrote:
I currently max pull at around 380lbs weighing 148lbs. I have an extremely slow pull off of the floor. Every time I do dynamic work for my deadlift it feels like I am pulling at a snail?s pace until I get 4-5 inches up.
For my dynamic days I generally use 185lbs with mini bands. Would it make more sense to do slightly less bar weight and more band tension? Any suggestions to increase my explosiveness and initial pull would be much appreciated.[/quote]
Leading up to my first meet in June, I did snatch grip deadlifts with 35lb plates on almost every heavy day. Then I pulled from a slight deficit (1-2inches)on DE day and never used bands. I was able to deadlift 3xbw for the first time ever at the meet. It was a great feeling.
[/quote]
What percentages did you use for you no-band DE work?[/quote]
It varied between 50-70%. Most of the time it was around 55-60%. I didn’t really do it westside style, just whatever I felt like that day. I always did singles as well with DE deads. I’d have to look at my log, but around 2-4 weeks out I did all my pulling from the floor and did only singles on ME and DE day with the hook grip to practice for the meet.
I’ve seen this sort of touched on, but I thought I’d just plain ask.
Is ROM progression an acceptable form of ME variation? ROM progression in and of itself has worked for me in the past (see here ROM Progression Success Story - Powerlifting & Strength Sports - Forums - T Nation), and I was thinking of utilizing it as a means of ME training in westside. Would simply lowering a movement once a week be considered enough variation between ME works to prevent from burning out, or would the movements be too similar and require a little more variety?
Link doesn’t seem to work (at least for me). By ROM progression do you mean for instance lowering the box each week on box squats or lowering the pins on rack pulls until you’re on the floor? If yes, it’s probably fine, just experiment with it and see if it works for you. I know Louie mentioned the rack pull progression thing in one of his articles, I don’t think the guy he talked about was at Westside though, regardless it worked for him.
[quote]Kraky wrote:
Link doesn’t seem to work (at least for me). By ROM progression do you mean for instance lowering the box each week on box squats or lowering the pins on rack pulls until you’re on the floor? If yes, it’s probably fine, just experiment with it and see if it works for you. I know Louie mentioned the rack pull progression thing in one of his articles, I don’t think the guy he talked about was at Westside though, regardless it worked for him.[/quote]
Westside is about working your weak spots, so I think ROM progression would work, as long as you do it right (I’m weak at the bottom, so I don’t see a need to rack lockouts, 4 board presses etc). I personally am weak in the bottom-middle part on my bench, and I added 10 lbs in 5 weeks(this was when I was still very new to training this way) by rotating Cambered bar presses (with a board so I didn’t go too far down), regular bench press, 1 board press and 2 board press. I suck at terminology, but I think that’s what you mean by ROM progression. I did the same thing in reverse with good results also, 1 year later. Basically, I increased my ROM instead of decreasing it.
[quote]Diluted56 wrote:
Hitting an IPF meet in 2 weeks time, feeling really good coming off a raw meet only a 510kg/1120 lbs total, but the one thing that I incorporated going into this single ply meet is strength-speed DE cycle on my DE lower day and I feel like it has had a huge carry over to my lifts. Just going from the usual speed-strength stuff going to a more strain-esque dynamic work has made my ME day feel more productive. [/quote]
This definitely payed off, hit a 500lbs deadlift and 440lbs squat as PR’s in single ply! Believe the weeks of straining payed off! Had a lot left in me after the meet but wanted my first single ply total 577.5kg (1270lbs). Safety squat bar, Safety squat bar good mornings and added more band tension in the strength-speed days were the only real changes to my training.
I restested my deadlift yesterday and it sucked, I retested my SOHP today and it went down. I was pissed because all my ME lifts for lower body went up since the last time i tested DL. Also my assistance for shoulders has increased as well so IDK wtf happened. I guess it was just bad back to back days.
That brings me to my next point, in a recent wendler article he stated dont pick too many ME lifts because going to redo the same max effort lift 8-10 weeks then having a bad day can be real hard when trying to find progress. Do anyone of you guys do that or do you just pick whatever you are feeling that day? Usually I did whatever I wanted just tried to avoid too many deadlift variations in a row.
[quote]Vladamir wrote:
That brings me to my next point, in a recent wendler article he stated dont pick too many ME lifts because going to redo the same max effort lift 8-10 weeks then having a bad day can be real hard when trying to find progress. Do anyone of you guys do that or do you just pick whatever you are feeling that day? Usually I did whatever I wanted just tried to avoid too many deadlift variations in a row. [/quote]
My line-up is like this for my Accumulation Block:
My deadlift lockout is poor, so I’m trying to hit back a lot. I believe deadlifting too often brought my deadlift down a bit, so I’ll keep ME deadlifting for my final week of Acc. block. My assistance is deadlift variations. RDL, SLDL, Dimel DL. I’ll be trying free squats for my DE day as well. I use easy bands if I’m using bands for strength work. Monster Minis. I rotate so I’m not doing the same thing twice. Similar, obviously, since taking deadlifts out removes a great deal of variation. But a Pin GM and a banded SSB free GM are totally different, and if you were to stick a week of squats in between them, even better.
[quote]Vladamir wrote:
i see thanks. What rep range do you use for the RDL, SLDL during the accumulation phase? [/quote]
5x10. I go as heavy as possible while still getting ~50 reps. In acc., I’d rather get the reps in and wait for my strength to go up, than do like 10, 10, 8, 7, 5, and try to advance in reps each week. Assistance is for building muscle, and to build muscle you break it down as much as possible, and make it adapt and grow. IMO, of course. Some people like going heavy on assistance. I like reps on most things. Helps me grow more, I think.