It does thanks, now when it says high intensity/stress and low intensity/stress for tris and shoulders. What rep range should I do for those.
[quote]Chicksan wrote:
[quote]Vladamir wrote:
When it comes to dynamic effort lower body do you do speed squats and speed deads the same day or do you rotate them? In this link Westside Barbell Basic Template Wendler just states you do dynamic squats. I saw some Louie Simmons videos on youtube and he talks about speed pulls. How can I work both of them in? [/quote]
Yes you do them in the same workout. I dont care how much I move on ME day, it doesnt hold a candle to how tough i make my Lower DE day. You will do your speed squats and then do 6-8 singles of speed pulls with roughly 50% of your one rep max with about 30 seconds rest. When it comes to speed pulls, remember that form and speed are crucial. If you are using shit form and pulling slow, you arent doing yourself any good. Hope this helps[/quote]
Bingo. Do them everyweek, on your DE day, after squats.
1 Like
Here is an accumulation phase I just wrote up. STB Or anyone can you tell me if this looks good.
week 1-2
day 1
speed bench- 12 sets of 3 @ 50%
DB tricep extensions- 4 sets of 6
Front raises- 4 sets of 12
pull ups- 5 sets til failure
day 2
Box squat- work up to a heavy triple
RDL- 4 sets of 6
Reverse hyperextensions- 4 sets of 15
barbell roll outs- 4 sets of 8
day 3
Close grip floor press- work up to a heavy triple
tricep pulldown- 4 sets of 15
SOHP- 4 sets of 6
kroc rows
day 4
Speed squats- 12 sets of 2 @ 50%
Speed pulls- 12 sets of 1 @ 50%
RDLs- 4 sets of 6
Rev hyper- 4 sets of 15
side bends- 4 sets of 8
For the other 2 weeks I will just rotate the max effort lifts but keep the same assistance work.
[quote]Vladamir wrote:
Here is an accumulation phase I just wrote up. STB Or anyone can you tell me if this looks good.
week 1-2
day 1
speed bench- 12 sets of 3 @ 50%
DB tricep extensions- 4 sets of 6
Front raises- 4 sets of 12
pull ups- 5 sets til failure
day 2
Box squat- work up to a heavy triple
RDL- 4 sets of 6
Reverse hyperextensions- 4 sets of 15
barbell roll outs- 4 sets of 8
day 3
Close grip floor press- work up to a heavy triple
tricep pulldown- 4 sets of 15
SOHP- 4 sets of 6
kroc rows
day 4
Speed squats- 12 sets of 2 @ 50%
Speed pulls- 12 sets of 1 @ 50%
RDLs- 4 sets of 6
Rev hyper- 4 sets of 15
side bends- 4 sets of 8
For the other 2 weeks I will just rotate the max effort lifts but keep the same assistance work. [/quote]
Looks pretty good. My only suggestion is more sets on the dynamic main lifts. Shoot for 20+ sets as fast as you can possibly get them done for at least the first 2 weeks. This builds tremendous GPP (which is one of the main goals for the accumulation block) and the amount of time it takes to get done (as well as how shitty it feels) really builds some mental toughness for heavier lifts. Other than that, good stuff.
The lifts I acutally got at the meet. Other than the Bench, speed was definitely not an issue for once:
Those are some awesome, uh, I mean RAWesome, lifts.
On that note, any advice on attempt selection? Do you have certain variations of the main lifts that you peg your openers to?
Those were great I saw in your log you were training with Andy Deck. My friend from HS trains strongman with him, Deck used to train in my town before moving to salisbury for his masters. I told him you were helping me out w/ westside and he told me he saw you at the raw meet. Its a small world.
[quote]pk0ad wrote:
Those are some awesome, uh, I mean RAWesome, lifts.
On that note, any advice on attempt selection? Do you have certain variations of the main lifts that you peg your openers to?[/quote]
Me personally, not really. I usually just open heavier than I did at the last meet, pick a second attempt heavier than my second attempt at the last meet, then go for records on my third… which is why I didn’t even put them on the video. haha. I was using my 3rd attempts to go for a 1900 total. Just open easy, do something hard on your 2nd, then do something that makes you uncomfortable on your 3rd. You spend money on the gear, the travel, and the entry fee, might as well go bat shit crazy on your thrid.
[quote]Vladamir wrote:
Those were great I saw in your log you were training with Andy Deck. My friend from HS trains strongman with him, Deck used to train in my town before moving to salisbury for his masters. I told him you were helping me out w/ westside and he told me he saw you at the raw meet. Its a small world. [/quote]
I can’t even describe how happy I was the first time I talked to Andy up at Salisbury. I was a grad assistant strength and conditioning coach and borderline suicidal at that point because I had no one to “talk training” with. I have seen that guy do some ridiculous shit in training. He is a very smart person to boot.
Yea man, small world… even on the internet. haha.
when it comes to speed pulls should you rotate between conventional and sumo or keep it to one stance? I remember seeing a video w/ Louie talking about how some people train sumo but pull conventional and vice versa. How should I rotate stances
[quote]StormTheBeach wrote:
Transformation= 2 weeks. or 1 week. or 3 weeks.
Dynamic Efforts- drop bands and chains. Lose the box if you are competing raw. Start getting ready for the meet so use power bars, use all of the gear you are going to use in the meet, and get your technique dialed in.
2 weeks out: work up to 90% of an all time best
1 week out (week of the meet): 50% for a couple speed sets… I like to do at least 6 sets.
Max Efforts are toned down. Still do singles just don’t fail and dont work up to true max’s. Personally, I like to work up to about 75% and work on technique and speed for a few sets of singles.
Repeated Efforts will vary from person to person. I like to do heavy rep work the week of the meet. I know very strong people who don’t do a damn thing all week. Whatever. You need to figure out what works for you.
[/quote]
storm, I signed up for this forum just because of this thread. you should get a commission for T-Nation hehehe.
anyway, I probably have a meet coming up in late january next year and I never really found anything on the webs with regards to peaking aside from doing circa-max which I am very much not ready for.
I just want to clarify this quoted part. Is my interpretation correct:
2 weeks out
DE 90% of max
ME 75%
1 week out
DE 50% x a few
ME 75% or even lighter
TIA!
[quote]Vladamir wrote:
when it comes to speed pulls should you rotate between conventional and sumo or keep it to one stance? I remember seeing a video w/ Louie talking about how some people train sumo but pull conventional and vice versa. How should I rotate stances [/quote]
Vary it often. Use your competition stance closer to a meet but get very strong and very fast with a sumo, semi-sumo, and conventional stance. Pull mostly NOT with your competition stance further out from the meet. Does that help?
[quote]simonsky96 wrote:
[quote]StormTheBeach wrote:
Transformation= 2 weeks. or 1 week. or 3 weeks.
Dynamic Efforts- drop bands and chains. Lose the box if you are competing raw. Start getting ready for the meet so use power bars, use all of the gear you are going to use in the meet, and get your technique dialed in.
2 weeks out: work up to 90% of an all time best
1 week out (week of the meet): 50% for a couple speed sets… I like to do at least 6 sets.
Max Efforts are toned down. Still do singles just don’t fail and dont work up to true max’s. Personally, I like to work up to about 75% and work on technique and speed for a few sets of singles.
Repeated Efforts will vary from person to person. I like to do heavy rep work the week of the meet. I know very strong people who don’t do a damn thing all week. Whatever. You need to figure out what works for you.
[/quote]
storm, I signed up for this forum just because of this thread. you should get a commission for T-Nation hehehe.
anyway, I probably have a meet coming up in late january next year and I never really found anything on the webs with regards to peaking aside from doing circa-max which I am very much not ready for.
I just want to clarify this quoted part. Is my interpretation correct:
2 weeks out
DE 90% of max
ME 75%
1 week out
DE 50% x a few
ME 75% or even lighter
TIA![/quote]
Thats a great I idea. I enjoy getting paid for things…
Anyway, That looks fine. The last couple weeks of training are very important and will be very different for everyone. My suggestion is a starting point. Personally, I hate basing any of my heavy lifting off of percentages. Here is what I did the meet I did last saturday
All competition lifts, no bands or chains:
2 Weeks out:
Wokred up to 3 singles @ 75% on ME day
55%-60% for 6x3 on DE day
1 Week out:
Sunday- 50% DE Lower for 5x3
Monday- Light Sled/assistance work
Tuesday- Light sled/assistance work
Wednesday- Squat, bench, and deadlift for singles at 30%
Off till the meet
A little different but still the same idea. I really liked this and felt very fast at the meet.
thanks for the responses to the speed pulls.
Another question, if its already been answered my bad.
In regards to DE upper. Do you rotator % like lower body or do you keep it at 60%? I am about 95% sure i read in louie’s book that you keep DE upper @ 60%, although could have been from another source.
[quote]jacob-1310 wrote:
thanks for the responses to the speed pulls.
Another question, if its already been answered my bad.
In regards to DE upper. Do you rotator % like lower body or do you keep it at 60%? I am about 95% sure i read in louie’s book that you keep DE upper @ 60%, although could have been from another source. [/quote]
yup I also read this one from Louie but he says that you change accommodating resistance week to week with keeping bar weight same.
however, how about for some of us who don’t have a lot of bands or chains, should we wave straight weight?
STB if I wanted to run westside now in season (having 531 troubles lately) would it be possible to do
M: ME squat movement +quads RE work
W: DE bench +biceps
F: RE squat work
Sat: RE bench work
Then the next week switch M to DE squat and W to ME bench? This is to save time because I have to lift in the am due to practice.
STB, I don’t compete in powerlifting meets right now… how ever my two competition lifts for high school meets are the bench and power clean. I’d like to use a template with some west side principles to prioritize my bench & clean while I’m on winter break. What are your thoughts on using the power clean or high pulls from the floor as my “DE pull” day before I go for a dead lift PR later in the week, or should I keep them before my heavy pulls as sort of a warm up/continuous ramp? do I even need a max effort pull day?..
Here’s my basic set up.
ME pull day
A. clean to a 1-2 rm
B. dead lift (conventional, rack pulls, deficit, trap bar)
- work to a 5,3 or 1 RM
I have 4 days a week to train, my 5th day is more for bonus or structural work. Anyway in particular to set up a template geared towards the clean & bench?
Thanks!
- Chase
[quote]simonsky96 wrote:
[quote]jacob-1310 wrote:
thanks for the responses to the speed pulls.
Another question, if its already been answered my bad.
In regards to DE upper. Do you rotator % like lower body or do you keep it at 60%? I am about 95% sure i read in louie’s book that you keep DE upper @ 60%, although could have been from another source. [/quote]
yup I also read this one from Louie but he says that you change accommodating resistance week to week with keeping bar weight same.
however, how about for some of us who don’t have a lot of bands or chains, should we wave straight weight?[/quote]
As long as you are moving the weight fast, you can do whatever you want. 60% is pretty high for dynamic benching. Personally, I like chainging up the variaiton and the band/chain combination every week. This teaches you to be fast and powerful with many different leverages.
With no bands and chains available, you can wave your percentages (I would suggest going 45, 50, 55) or change the variaiton every week. For example:
Week 1: Flat Bench using 3-5 different grips
Week 2: Concentric only bench off the pins (a few inches above or below your sticking point)
Week 3: Incline using 3-5 different grips
and so on… you are really only limited by your imagination. If you change variaitons every week, start with 45% of your best raw max at least for the first couple sets. Move up in weight if you are still moving fast but don’t go over 60%. Keep the volume high as well, at least 12 sets of 3.
[quote]PlainPat wrote:
STB if I wanted to run westside now in season (having 531 troubles lately) would it be possible to do
M: ME squat movement +quads RE work
W: DE bench +biceps
F: RE squat work
Sat: RE bench work
Then the next week switch M to DE squat and W to ME bench? This is to save time because I have to lift in the am due to practice.
[/quote]
Looks fine to me, just don’t burn yourself out. Being inseason, your main goal needs to be performing as best you can in the sport. I hate all of the “maintainance” bullshit people do. You either get stronger or you don’t… anyway, keep the intesnsity high, just don’t go nuts on the volume. Friday and saturday, try to gear your workouts strictly towards blood flow and recovery.
I used to do Max Effort Lower workouts Sundays after games on Saturdays in college. The workouts usually felt like shit but by Monday I felt like a million bucks and all of my weights went up INseason.
[quote]simonsky96 wrote:
[quote]jacob-1310 wrote:
thanks for the responses to the speed pulls.
Another question, if its already been answered my bad.
In regards to DE upper. Do you rotator % like lower body or do you keep it at 60%? I am about 95% sure i read in louie’s book that you keep DE upper @ 60%, although could have been from another source. [/quote]
yup I also read this one from Louie but he says that you change accommodating resistance week to week with keeping bar weight same.
however, how about for some of us who don’t have a lot of bands or chains, should we wave straight weight?[/quote]
I like to wave my DE Bench. 50, 55, 60 and then start over again. Its a mental thing for me, knowing that next week its going to be heavier and I need to move it just as fast if not faster. Hope this helps