The Westside Method Thread II

Training Powerlifting
581

[quote]Ironsmasher wrote:
Yes. I was just suggesting more variety. I use to hit the same movement like every 4 months when I was training in gear. Now that I’ve been training raw and had to bring my stance in close for my squat I found that I don’t need as much variety. I have about 6-8 variations per lift now and just add chain or band when I feel it’s needed or I change the reps. I’ll train only singles leading up to a meet though. I’m not sure what your current maxes are or what your goals are but at some point I would think maxing the same movement 3 weeks in a row will either result in injury or you working backwards. [/quote]

Well… it wouldn’t be the same rep range 3 weeks in a row.

Week 1: 4-5 reps

Week 2: 2-3

Week 3: 1RM

You don’t think the rep variety will be enough?

582

I would say it depends on you strength level and max lifts. Just my input.

583

[quote]Ironsmasher wrote:
I would say it depends on you strength level and max lifts. Just my input. [/quote]

I’m:
195-200lb
5’10"

380lb squat
280lb bench
485lb deadlift

145x7lb MP
225x5lb front squat
225x5 CGBP

584

Fletch,

One thing that I used with some success was using the same movement for ME 2 weeks in a row. The difference being that the first week I’d use sets of 5-6’s and work up to a heavy single. I would be pre-exhausted so the top single I would hit would be less than my true 1rm.

The next week I would work up using sets of 3 and 1 up to a heavy 1 RM higher than the max the week before, then do some reps after that.

For example, let’s say I was using Floor Press

Week 1:
bar x10
95 x10
135 x10
185 x5
225 x5
275 x5
315 x3
335 x1 (heavy rep, where the goal is not to miss but well underneath my true 1RM)

Week 2:
bar x10
95 x5
95 x5
135 x5
185 x5
225 x3
275 x3
315 x1
345 x1
365 x1 (if I felt it was in the cards, once again, DO NOT MISS A WEIGHT)
295 x as many as possible (typically closer grip)

The first week you’re going to “prime” yourself, and prepare yourself for the next week. I found in the beginning, when switching lifts every week, I couldn’t really hit a strong 1RM because the motor pattern was different than what I was used to. By getting a lot of volume in on week 1, you’ll get the hang of the movement. I stopped doing this once I got used to training this way and was able to switch movements every week successfully.

Week 2 is a true ME workout, your goal being to hit a heavy heavy single. Let me re-iterate: do not miss a weight in training under any circumstances. Get your heavy reps in, shoot for PR’s, but don’t get so caught up in the numbers that you forget what matters. The only thing that matters is what you do on the platform. Condition yourself to make lifts in the gym and you’ll make them when it counts on the platform.

3 weeks on a particular movement is a little long in my opinion, and I think you should be hitting a heavy single every ME day, even if it’s not a true 1 rep max.

Both weeks you follow up with a supplemental pressing movement, and then your accessories.

585

[quote]frankjl wrote:
Fletch,

The first week you’re going to “prime” yourself, and prepare yourself for the next week. I found in the beginning, when switching lifts every week, I couldn’t really hit a strong 1RM because the motor pattern was different than what I was used to. By getting a lot of volume in on week 1, you’ll get the hang of the movement. I stopped doing this once I got used to training this way and was able to switch movements every week successfully.
[/quote]

This is exactly what my concern was. I think I’ll try it your way so I can work through the movements and PR again on them sooner. Thanks.

586

How does this Upper ME rotation look?

Accumulation:
Floor Press
Close-grip bench
Bench with slingshot
Incline Bench

Intensification:
Regular Bench
Bench with Slingshot

I was thinking of replacing incline bench with regular bench against bands.

587

Great info. Great idea.

quote]frankjl wrote:
Fletch,

One thing that I used with some success was using the same movement for ME 2 weeks in a row. The difference being that the first week I’d use sets of 5-6’s and work up to a heavy single. I would be pre-exhausted so the top single I would hit would be less than my true 1rm.

The next week I would work up using sets of 3 and 1 up to a heavy 1 RM higher than the max the week before, then do some reps after that.

For example, let’s say I was using Floor Press

Week 1:
bar x10
95 x10
135 x10
185 x5
225 x5
275 x5
315 x3
335 x1 (heavy rep, where the goal is not to miss but well underneath my true 1RM)

Week 2:
bar x10
95 x5
95 x5
135 x5
185 x5
225 x3
275 x3
315 x1
345 x1
365 x1 (if I felt it was in the cards, once again, DO NOT MISS A WEIGHT)
295 x as many as possible (typically closer grip)

The first week you’re going to “prime” yourself, and prepare yourself for the next week. I found in the beginning, when switching lifts every week, I couldn’t really hit a strong 1RM because the motor pattern was different than what I was used to. By getting a lot of volume in on week 1, you’ll get the hang of the movement. I stopped doing this once I got used to training this way and was able to switch movements every week successfully.

Week 2 is a true ME workout, your goal being to hit a heavy heavy single. Let me re-iterate: do not miss a weight in training under any circumstances. Get your heavy reps in, shoot for PR’s, but don’t get so caught up in the numbers that you forget what matters. The only thing that matters is what you do on the platform. Condition yourself to make lifts in the gym and you’ll make them when it counts on the platform.

3 weeks on a particular movement is a little long in my opinion, and I think you should be hitting a heavy single every ME day, even if it’s not a true 1 rep max.

Both weeks you follow up with a supplemental pressing movement, and then your accessories.[/quote]

588

Hey frankjl I see your from Ohio? Where do you train?

589

[quote]Ironsmasher wrote:
Hey frankjl I see your from Ohio? Where do you train?[/quote]

I train at Lexen Xtreme in Grove City OH

590

Awesome. I thought I’ve seen you in some of those videos. Must be a great place to train.

591

[quote]Ironsmasher wrote:
Awesome. I thought I’ve seen you in some of those videos. Must be a great place to train.[/quote]

Yes sir. I just try to keep up with the strong guys and learn a thing or two.

592

Yesterday was my first day doing DE squats in the accumulation phase.
I did 25 sets with 50%, in about 18 minutes, using a 12 inch box. No accommodating resistance.

Today, my glutes and hamstrings are a little sore, but the muscles in my groin area are significantly more sore than the others.

After this, I did 25 singles with 50% of my deadlift in about 12 minutes.

Here’s the video of yesterday’s DE squat work:

Let me know what I can do to improve for next week.

I find I’m still unable to keep my elbows down, even with a wider grip. Any tips?

593

[quote]cmchan wrote:
Yesterday was my first day doing DE squats in the accumulation phase.
I did 25 sets with 50%, in about 18 minutes, using a 12 inch box. No accommodating resistance.

Today, my glutes and hamstrings are a little sore, but the muscles in my groin area are significantly more sore than the others.

After this, I did 25 singles with 50% of my deadlift in about 12 minutes.

Here’s the video of yesterday’s DE squat work:

Let me know what I can do to improve for next week.

I find I’m still unable to keep my elbows down, even with a wider grip. Any tips?[/quote]

Keep your head up. It looks like your upper back isn’t tight and your head comes way forward. you might have to play with a slightly higher bar position to get your elbows under the bar. You need to lead with your chest when coming off the box. The first thing that shoots up is your butt. Your doing a pretty good job on stay tight all the way down and not plopping and your speed looks pretty good. I don’t know how wide your stance is but i would recommend getting some chucks.

594

What are some good ways to train keeping the upper back arched while squatting when you don’t have specialty bars?

The hard part for me is on the ascent just coming out the whole. It’s the momentum from the revearsal.

595

Arched GM’s. If you had a SSB seated rounded over GM’s are great. Pause squats are great to if you really focus on keeping your chest up out of the hole.

596

[quote]Ironsmasher wrote:
Arched GM’s. If you had a SSB seated rounded over GM’s are great. Pause squats are great to if you really focus on keeping your chest up out of the hole.[/quote]

Good good good, that’s what I’ve been working on. The arched GMs. With a short pause at the bottom position.

597

[quote]Ironsmasher wrote:

[quote]cmchan wrote:
Yesterday was my first day doing DE squats in the accumulation phase.
I did 25 sets with 50%, in about 18 minutes, using a 12 inch box. No accommodating resistance.

Today, my glutes and hamstrings are a little sore, but the muscles in my groin area are significantly more sore than the others.

After this, I did 25 singles with 50% of my deadlift in about 12 minutes.

Here’s the video of yesterday’s DE squat work:

Let me know what I can do to improve for next week.

I find I’m still unable to keep my elbows down, even with a wider grip. Any tips?[/quote]

Keep your head up. It looks like your upper back isn’t tight and your head comes way forward. you might have to play with a slightly higher bar position to get your elbows under the bar. You need to lead with your chest when coming off the box. The first thing that shoots up is your butt. Your doing a pretty good job on stay tight all the way down and not plopping and your speed looks pretty good. I don’t know how wide your stance is but i would recommend getting some chucks.
[/quote]

Thanks!

598

[quote]Fletch1986 wrote:
What are some good ways to train keeping the upper back arched while squatting when you don’t have specialty bars?

The hard part for me is on the ascent just coming out the whole. It’s the momentum from the revearsal. [/quote]

front squats, snatch grip deads, hang power cleans, and facepulls can also help.

599

For those who do not compete, how do you guys test your lifts?

I was thinking of doing the following:

Test the powerlifts at the end of the intensification phase after completing 1-2 rotations of the ME movements… perhaps do a 1 week deload before the testing week of the intensification phase.

Or use the intensification phase as a testing block, where I use the powerlifts during ME work, maxing out on them, setting new PR’s. Do this for 1-2 weeks?

Or do 1 week of transformation following the intensification phase. After 1 week of transformation, do a mock meet to test maxes.

I like the first 2 options because it doesn’t take too much time away from building the lifts; just an additional 1-2 weeks of intensification to test the lifts. The problem here, is the the body may be too beat up to perform maximally on the test/indicator lifts. Perhaps a deload week after the intensification phase would be wiser, followed by 1-2 weeks of maxing out on the main lifts? Or would be better to do a week of transformation instead of a deload if I just want to test my lifts?

I remember reading some suggestions throughout these threads, but I don’t remember reading any specific protocols for non-competitive lifters who want to test their lifts.

600

I have competed , but not for a couple years now . but when I want to test , I set it up just like I would coming up to a meet . accumulation , deload , intensification , deload, transformation…and then test .

I begin practicing light competition squats during intensification phase on DE lower day , after box squats against bands and deads against bands. and by light , I mean very light…just a couple reps each time .

then the following deload , I ditch boxes and bands and hit a couple comp reps just a bit heavier than the previous block . this seems to grease the groove just right for me . then the transformation week ( DE ) I work up to about 90%…singles only . I could be out in left field , but I see no reason at all to be doing triples or doubles when your being judged/tested on a single . I’ve noticed that during this week I feel like a million bucks , and actually have to resist the urge to go for a max right then and there .

this leaves about 10 days to test day , during which I take it pretty easy . then test day .

your third method is the way I do it .