Pretty much you will want to move bad up to 100% over a couple of weeks do something that a defiect that cause you to use less wieght
What would you do for a lifter thats has good movement patterns, Would speed work be nessasary or would it be beneficial for the lift to do something else on speed day something like 5x5 or something similar
Should a novice lifter bother doing speed work, We have a newer lifter and im not to sure what we should do with him we currently doing 5/31 and he’s getting eager to do some speed work just wondering if it would be beneficial for him to go full force into speed work or have him do it before his bench on his bench days
What are your thoughts on lifters using the box squat but using the same form as their raw squat?
For example, there’s some videos of Stan Efferding doing box squats but his form is just like his raw squat and he really doesn’t rest on the box much either. He isn’t really pushing back a lot or any of that.
Do you think there’s much use to this or do you think it could also be him trying to gauge his depth or something?
[quote]michael_xyz wrote:
What are your thoughts on lifters using the box squat but using the same form as their raw squat?
For example, there’s some videos of Stan Efferding doing box squats but his form is just like his raw squat and he really doesn’t rest on the box much either. He isn’t really pushing back a lot or any of that.
Do you think there’s much use to this or do you think it could also be him trying to gauge his depth or something?[/quote]
My stance on box squats,especially for raw lifters, is from Chad Aichs.
He says that you should be able to go up at any point before hitting the box. This prevents sitting back too much and plopping.
[quote]IronAsylumPLClub wrote:
Should a novice lifter bother doing speed work, We have a newer lifter and im not to sure what we should do with him we currently doing 5/31 and he’s getting eager to do some speed work just wondering if it would be beneficial for him to go full force into speed work or have him do it before his bench on his bench days [/quote]
One thing people seem to forget is DE days arent about speed only, they are also days to work on and reinforce technique. I’d have him do speed work, I’d keep the weights low, reps wouldnt go over three, and I’d start him with at least 12 sets. I didn’t think speed work played into that program
Alright will do, seemed like that’s what was going to happen anyways.
Has anyone after maxing out taken a % of that max and doing as many reps as possible. I have seen people talking about it. It seems like a good idea for GPP in the accumulation block.
What about taking a % of your 1 rep max in sqaut/deadlift/bench and doing it in the accumulation block to increase GPP and get more time in the competition lifts with a weight heavier then your dynamic effort work
I did this with shoulder specific dumbbell work during my last accumulation phase usually targeting for 20+ reps and I noticed my shoulder strength fly up. Will this tear up my CNS doing the main lifts at about 75%?
[quote]IronAsylumPLClub wrote:
What would you do for a lifter thats has good movement patterns, Would speed work be nessasary or would it be beneficial for the lift to do something else on speed day something like 5x5 or something similar [/quote]
Depending on who you ask, the dynamic work is the most important part of the entire conjugate system. You have to remember that no matter how strong you are, you cannot lift a heavy weight slow. You HAVE to learn how to accelerate that bar as fast as you can out of the hole, off your chest, and off the floor. Never, ever, eliminate the dynamic work.
[quote]IronAsylumPLClub wrote:
Should a novice lifter bother doing speed work, We have a newer lifter and im not to sure what we should do with him we currently doing 5/31 and he’s getting eager to do some speed work just wondering if it would be beneficial for him to go full force into speed work or have him do it before his bench on his bench days [/quote]
If he’s doing 5/3/1, have him do 5/3/1. Remember, you can make ANY lift a dynamic lift. Have the lifter focus on accelerating the bar as fast as he can during his warm-up sets. Let him get a good base of strength before moving him into a westside style program. Let the lifter develop his strengths, so you can more easily see his weaknesses.
[quote]michael_xyz wrote:
What are your thoughts on lifters using the box squat but using the same form as their raw squat?
For example, there’s some videos of Stan Efferding doing box squats but his form is just like his raw squat and he really doesn’t rest on the box much either. He isn’t really pushing back a lot or any of that.
Do you think there’s much use to this or do you think it could also be him trying to gauge his depth or something?[/quote]
Box squats are used for three reasons (well, three main reasons):
- To ensure proper depth (or, to train at different depths)
- To allow the lifter so sit back farther than he could on a free squat
- To break up the stretch reflex at the bottom of the squat
I’m not too familiar with Efferding, but what he does is more than likely a lot different what you need to be doing.
[quote]Vladamir wrote:
Has anyone after maxing out taken a % of that max and doing as many reps as possible. I have seen people talking about it. It seems like a good idea for GPP in the accumulation block.
What about taking a % of your 1 rep max in sqaut/deadlift/bench and doing it in the accumulation block to increase GPP and get more time in the competition lifts with a weight heavier then your dynamic effort work
I did this with shoulder specific dumbbell work during my last accumulation phase usually targeting for 20+ reps and I noticed my shoulder strength fly up. Will this tear up my CNS doing the main lifts at about 75%?[/quote]
I previously asked something similar in the last thread, I’ll sum up what Storm told me.
Basically, as long as you can fully explain why you’re doing it, and you have a plan in place for how to put it in your program and allow progression, by all means, go for it. The accumulation block already has a ton of emphasis on GPP, if you can handle it, try it.
In the final weeks leading up to a meet I’ve heard people talk about a deload and then the meet week. Wouldn’t that become two deload weeks? I’m switching to a Westside style again after 5/3/1 and I always finished the deload week, which ended on Wednesday and then Friday I weigh in and competed the next day. I’d appreciate any clarification on the difference between deloads and meet weeks.
There isn’t a true deload in the transformation phase, the entire phase is about keeping intensity as high as you can up to the meet while lowering volume, and then doing whatever you normally do during the meet week. Most people pretty much stay completely out of the gym during meet week, others keep on going until a couple days before the meet, and there’s a million other ways to prepare during meet week. Meet week stuff is all personal preference and what works for you.
I do openers two weeks before the meet, and stay out completely other than recovery stuff during meet week. Meet week is all about getting healthy for me.
[quote]S.Fisher_47 wrote:
In the final weeks leading up to a meet I’ve heard people talk about a deload and then the meet week. Wouldn’t that become two deload weeks? I’m switching to a Westside style again after 5/3/1 and I always finished the deload week, which ended on Wednesday and then Friday I weigh in and competed the next day. I’d appreciate any clarification on the difference between deloads and meet weeks.
[/quote]
Yes, I suggest two deloading weeks that focus on lighter weights with perfect form and max speed. If you did the intensification block correctly you are going to need some time to recover. Everyone is different. Everything I suggest is simply a guideline to figure out what works best for you and your training.
[quote]StormTheBeach wrote:
Everyone is different. Everything I suggest is simply a guideline to figure out what works best for you and your training.[/quote]
the biggest problem i am having is find those lift variations that will directly/indirectly help my main 3 lifts. even more so on the upper body.
it does appear that snatch grip deads is helping my lower body lifts. which makes all my training partners wonder what the hell i am doing, lol. they just love ripping on anything anyways and this is just like throwing gas on fire.
i do see common lifts for benching that people use like floor presses, incline press, close grip, and board presses. i was thinking the next few blocks using floor presses with an exercise i want to be better at and always sucked, dips.
this brought me to another thought. how many alternate exercises are good to have? i assume newer lifters having 1-3 would be fine. and as you advance through the years those may even change and having upwards of 4-5 would work better.
i’d also like to add that i did not do near the volume on my upper body as i did for lower on the last accumulation block and i saw a considerable difference in the increase of lower body and not much in upper body maxes upon switching to the intensification block. good lesson to be learned there.
Work and real life has kindof gotten in the way these past few weeks and is making getting to the gym 4-5 times a week rather difficult. Its really hit or miss on what days I can get there, how much energy Ill have, will I have my daughters with me, stuff like that.
If you were only able to get in two good lifts a week, would doing your speed work, then working up to a heavy double or single, then do your assistance work be enough to get by for 4-6 weeks? Work is blowing up, plus im getting married in 3 weeks, so time and cash is limited. Thanks for the input
I know what you mean Chicksan I got married last summer and since I work in public accounting shit blows up every year Jan-April ha (and no, don’t ask me for tax advice - I work in audit).
During such times I set my mindset on training whenever…whatever I can and just see it as a blessing any time I am even able to go to the gym. So, concentrate on the important things and when you go lift, let hte chips fall where they may. Calmer times will come, you will be able to focus more on your training. In the mean time just truck along - shit usually works out in the end.
The way I see it - you have limited amount of energy/free will if you will. When work and life starts creeping up and sucking more out of it you have to make room. Once that relaxes you can step the pedal to the metal and let your training take more priority.
Just remember in the end why we do this shit - to keep our lives balanced. No one in the world gives a damn how much you and I squat / bench or deadlift. However, your wife and your daughter are there for you and rely on you and will always bring you 100x more joy than any lift would.
Good luck with everything
[quote]Chicksan wrote:
Work and real life has kindof gotten in the way these past few weeks and is making getting to the gym 4-5 times a week rather difficult. Its really hit or miss on what days I can get there, how much energy Ill have, will I have my daughters with me, stuff like that.
If you were only able to get in two good lifts a week, would doing your speed work, then working up to a heavy double or single, then do your assistance work be enough to get by for 4-6 weeks? Work is blowing up, plus im getting married in 3 weeks, so time and cash is limited. Thanks for the input[/quote]
I’d combo the days.
ME work
DE work
Asst
One for upper, one for lower. Ideal? Nope. Going to help minimize losses? Yup. I’ve done it before when work/life gets a bit hectic with relatively positive results.