[quote]Jussi.U wrote:
I think i might try some new De-cycle for squat.
I have only straight bar,so i cant change bars. Wjat you guys think zerker/front squats on De-exercises? [/quote]
Add chains, bands, change the height of the boxes, change the percentages. If you do all of that, you wont have to change the bars. I always do DE work with a regualr squat bar. Ill change the Acc Resistance, but never the bar. Hope this helps
My deadlift has seemed to have stalled since I started this program. All my lifts are going up but when every I attempt to DL it doesnt budge. How do you guys program to improve the deadlift?
[quote]Vladamir wrote:
My deadlift has seemed to have stalled since I started this program. All my lifts are going up but when every I attempt to DL it doesnt budge. How do you guys program to improve the deadlift? [/quote]
What do you do for your deadlift?
Someone please correct me if I’m wrong in doing this, but on me ME days I work up to a 3RM on whatever exercise I’m doing then take 90% of that weight and do 3 sets usually getting 3 reps per set. Is this correct?
[quote]chobbs wrote:
Someone please correct me if I’m wrong in doing this, but on me ME days I work up to a 3RM on whatever exercise I’m doing then take 90% of that weight and do 3 sets usually getting 3 reps per set. Is this correct?[/quote]
Yes, work up to a difficult 3 rep set, then switch to singles. You want to take 1-3 sets of singles above 90%, trying for a PR. I go by how I feel. If 90% was a mother fucker, but I get it, I’ll shut it down for the day. If it moved well and I’m feeling good, I’ll jump up a bit and continue. I hate missing lifts. I don’t know why, but I’ll get down on myself too much and it will fuck up the rest of my lifts. I’d rather stop than miss. I hope this helps
Helped a lot, thanks.
This was my last ME Upper day (bench), am I doing it correctly?
Bar2x10
95x8
135x5
155x3
185x3
205x3
225x3
245x3
255x3
265x2
265 x 90%=238
240x3
240x3
240x3
to me ME day is about learning to strain. whether it be 1 or 5 reps or anywhere in between. to me that is why ME days and alternate lifts then the big 3 are ok. yes, it should help your main lift, but the strain is what is most important to me.
so if that top set of 3 is your max set thats fine. i see those 3x3 sets after that kind of like what the bulgarian weight lifting team would do after a daily max. they called it flushing sets. sometime they would work back up to a another max as well.
I know percentages are just general guideline, but is it a good thing to raise the weight after awhile once you get faster, but haven’t tested your max yet? So if you do a cycle where you add weight each week then restart would after a point if every week is just as fast and you could lift more at the same speed would it be a good idea to add onto the percentage? So say you use 60, 65, and 70 as your percentages for your bench would it be good after a while to go to 63, 68, 73, or 65, 70, 75, ect?
I say yes, do it if you can keep the speed same.
[quote]DSSG wrote:
I know percentages are just general guideline, but is it a good thing to raise the weight after awhile once you get faster, but haven’t tested your max yet? So if you do a cycle where you add weight each week then restart would after a point if every week is just as fast and you could lift more at the same speed would it be a good idea to add onto the percentage? So say you use 60, 65, and 70 as your percentages for your bench would it be good after a while to go to 63, 68, 73, or 65, 70, 75, ect? [/quote]
You could add accomodating resistance
Or you could add in one or two more sets of a singles or doubles to work up a bit if the weights are moving fast and you feeling good. Stated above as well, get some accomodating resistance if possible, chains are the easiest to get.
[quote]Chicksan wrote:
[quote]Vladamir wrote:
My deadlift has seemed to have stalled since I started this program. All my lifts are going up but when every I attempt to DL it doesnt budge. How do you guys program to improve the deadlift? [/quote]
What do you do for your deadlift?[/quote]
I usually do one ME DL movement every 3 weeks, with either 2 squat movements or 1 squat and 1 GM. What do you guys do? Im thinking about working up to a single at about 85% after my DE day. I noticed my bench and DL arent improving as rapidly and i think its probably because of shitty technique.
[quote]Chicksan wrote:
[quote]marlboroman wrote:
hey all . long time . my computers down , so internet access is limited . …which actually doesnt suck . too much god-damned time wasted .
just joined a different gym . kinda old-school , but it’s got a monolift and rev. hyper…and music as loud as you want . and no complaining about deadlifting…haha .
anyway , a quick question . Im still using a WS template . after failing to hit pr on floor press the last 2 times I’ve done them , Im thinking about taking them out for a bit …maybe swap in 2 board nar grip next cycle . I guess in the long run it probably makes little difference as long as you’re givin’ it your all on every ME day .
what do you guys do when you miss PRs on a variation a couple times in a row ? dump them for a couple cycles ? or keep pluggin’ away at them ?[/quote]
You could take them out, but if I could make a suggestion, why not keep them in and shoot for a different Rep max. Rather than shooting for a one rep max, why not go for a 3 or 5 rep max. That way, you can keep in an exercise im assuming you like, plus reap the benefits of an awesome exercise. I love floor presses, as a matter of fact, im going to do them tonight. Thanks Marlboro
[/quote]
thats just it…I dont really like them much .I dont feel the love for floor presses at all…haha. and actually , the last times I’ve done them were for different rep ranges…5 and 3 I think . maybe I’ll throw them in for 2RM next time . good idea .
thanks Chick
what do you guys think about using the fat grips on a bench as a ME movement? I tried it today but I don’t know how much carryover it will have.
The following quote is from Donnie Thompson, taken from the November/December issue of Power magaine, “At The Compound, I never use a regular bench bar. They are worthless unless you are a womna or a tiny man. The fatter bars, however, work wonders. They cover more surface area of the hand. This leads into more grip work and increased muscle recruitment–not to mention less joint pain.”
The fat grips will basically have the same effect. What I like about them is they teach me to grip the smaller bench bars harder, and everyone knows that the harder you squeeze, the tighter the body gets, the more weight you can handle. Id give them some more time personally. I hope this helps. Good Luck
I just read an article that Louie made saying if you can’t squat 2x your BW you shouldnt be doing DE squats. What should I do then? I usually do my DE squats, speed pulls, 3-4 sets of hams/low back, heavy abs.
What article is it? Ive never heard that before. Ive hear you dont need Circa-Max unless you squat 3 tiimes your body weight, but never what you stated
I just recently deleted my history…lmao but I’ll look again. Maybe it was you won’t get as much out of them as if you could squat 2x your BW.
http://www.westside-barbell.com/westside-articles/PDF.Files/05PDF/THE%20VIRTUAL%20FORCE%20SWING.pdf
Found it
That article says plyos, not DE work in the sense of how we are using it for squats.
Well, that’s how I read it.