[quote]Rudy2401 wrote:
@ PlainPat,
Do some neck work man… Beef up that spindle and you won’t need to worry about concussions anymore. Unless you are just prone to get them regardless, but I have never found one person who does not benefit from strengthening the neck. [/quote]
Lol it was a hit in the temple so neck work wouldn’t really help that situation…
But thanks.
STB, I was doing some research to a question of mine and i found a post where you had commented stating you had an 810 pull and 340 clean at the time. Mind me asking, WTF were you doing for that clean? How often do I really need to be dead lifting? If you’ve got those kind of numbers man, I’ll bow to you for some assistance throughout the season lol
[quote]XArena wrote:
[quote]StormTheBeach wrote:
[quote]XArena wrote:
Alright, so should I go for a PR in my first lift after my main lift? and all other exercises be high volume? [/quote]
Yes. So, say you are doing your ME Upper day during the Accumulation Block:
Your first exercise could be a Close Grip Bench press to a 5 rep max. Then say you want to do one big set of DB Presses. If you used the 40lb Dumbbells and got 40 reps in one set last time, either try to beat 40 reps this time or use a higher weight, lower weight, or different bench angle and establish a new max with whatever variaiton you chose.
Then the rest of your workout is pretty much for sick pumps, brah.
Make sense now?[/quote]
It kind of makes sense, just to clarify, I don’t have to do a high rep set of DB presses right? This is what I’m doing right now:
1.Main lift, 1-5 RM
2.DB Bench, 5x10
3.External Rotation: 3x8
Should I add in an exercise in between the main and the DB bench, like skull crushers or something, and go for a 3-6 rm there?
[/quote]
You don’t HAVE to do anything. Your questions are getting a little too general. The whole point of this thread was to organize training, based on competiting, for optimal results using Westside. That being said, assistance work will change based on whatever block of training you are in/how close the meet is. Earlier in training, you wouldnt hit very many heavy rep maxs on your assistance work. This time is primarily for increasing GPP, correcting imbalances, and just generally building a base for the rest of training. Later blocks would be very different. So, do you see how it is hard to answer that question wihout a little more specificity?
[quote]Chase44 wrote:
STB, I was doing some research to a question of mine and i found a post where you had commented stating you had an 810 pull and 340 clean at the time. Mind me asking, WTF were you doing for that clean? How often do I really need to be dead lifting? If you’ve got those kind of numbers man, I’ll bow to you for some assistance throughout the season lol[/quote]
I barely ever cleaned (1 or 2 times in a 3 month period) and just did a shit load of jumps, pulls, and squats. Deadlift every week. It’s good for you.
[quote]StormTheBeach wrote:
[quote]XArena wrote:
[quote]StormTheBeach wrote:
[quote]XArena wrote:
Alright, so should I go for a PR in my first lift after my main lift? and all other exercises be high volume? [/quote]
Yes. So, say you are doing your ME Upper day during the Accumulation Block:
Your first exercise could be a Close Grip Bench press to a 5 rep max. Then say you want to do one big set of DB Presses. If you used the 40lb Dumbbells and got 40 reps in one set last time, either try to beat 40 reps this time or use a higher weight, lower weight, or different bench angle and establish a new max with whatever variaiton you chose.
Then the rest of your workout is pretty much for sick pumps, brah.
Make sense now?[/quote]
It kind of makes sense, just to clarify, I don’t have to do a high rep set of DB presses right? This is what I’m doing right now:
1.Main lift, 1-5 RM
2.DB Bench, 5x10
3.External Rotation: 3x8
Should I add in an exercise in between the main and the DB bench, like skull crushers or something, and go for a 3-6 rm there?
[/quote]
You don’t HAVE to do anything. Your questions are getting a little too general. The whole point of this thread was to organize training, based on competiting, for optimal results using Westside. That being said, assistance work will change based on whatever block of training you are in/how close the meet is. Earlier in training, you wouldnt hit very many heavy rep maxs on your assistance work. This time is primarily for increasing GPP, correcting imbalances, and just generally building a base for the rest of training. Later blocks would be very different. So, do you see how it is hard to answer that question wihout a little more specificity?[/quote]
To be honest I didn’t even know there were different blocks of training untill I came across this thread, if I don’t plan on competing what would I be always in the intensification block?
Personally, I’d still do the Accumulation as well as the intensification.
OH EM GEE IS THERE A REALIZATION BLOCK TOO!?
Hello,
Thought I would make my contribution to this thread and ask a few questions.
My contribution is that I just competed in the Commonwealth Powerlifting Championships last week and in leading up to it I ran Dave Tate’s 6 week bench press cure routine and ended up putting 10kg on my Bench Press - in other words it worked!
Now during the routine I tried to find out how I could monitor my progress without maxing out using indicator exercises (2 board press vs flat bench etc) and when I asked no one seemed to have a definitive answer. So i thought i would put my numbers up and give an idea on the comparisons between the exercises.
Flat Bench Press: 105kg @ 63.9kg BW
Floor Press 1RM,3RM, 5RM: 100kg
2 Board Press 1RM, 3RM, 5RM: 125KG, 117.5KG, 110KG
3 Board Press 3RM, 5RM: 115kg, 100kg (this one might not be accurate as it didn’t require me to max out and I don’t think the adaptations had taking place whilst this exercise was being used).
Other things I believe helped/were good about routine:
On to my questions!
My first comp of next year is end of April which is approximately 17 weeks from beginning of January. I was thinking of setting my training phases up as following:
Accumulation - 3 weeks
Intensification - 9 weeks
Transformation - 5 weeks
Is this about right?
Also the accumulation phase, from what I have read seems to be a lot like weight based circuit training (exercises performed with light weights, short rest periods with the aim of improving GPP and inducing hypertrophy) and technique work. So could I perform it similar to a circuit or would it be better following a ‘bodybuilding’ template to try and build some size during this period?
Great thread, thanks in advance.
Hope this is helpful.
[quote]XArena wrote:
[quote]StormTheBeach wrote:
[quote]XArena wrote:
[quote]StormTheBeach wrote:
[quote]XArena wrote:
Alright, so should I go for a PR in my first lift after my main lift? and all other exercises be high volume? [/quote]
Yes. So, say you are doing your ME Upper day during the Accumulation Block:
Your first exercise could be a Close Grip Bench press to a 5 rep max. Then say you want to do one big set of DB Presses. If you used the 40lb Dumbbells and got 40 reps in one set last time, either try to beat 40 reps this time or use a higher weight, lower weight, or different bench angle and establish a new max with whatever variaiton you chose.
Then the rest of your workout is pretty much for sick pumps, brah.
Make sense now?[/quote]
It kind of makes sense, just to clarify, I don’t have to do a high rep set of DB presses right? This is what I’m doing right now:
1.Main lift, 1-5 RM
2.DB Bench, 5x10
3.External Rotation: 3x8
Should I add in an exercise in between the main and the DB bench, like skull crushers or something, and go for a 3-6 rm there?
[/quote]
You don’t HAVE to do anything. Your questions are getting a little too general. The whole point of this thread was to organize training, based on competiting, for optimal results using Westside. That being said, assistance work will change based on whatever block of training you are in/how close the meet is. Earlier in training, you wouldnt hit very many heavy rep maxs on your assistance work. This time is primarily for increasing GPP, correcting imbalances, and just generally building a base for the rest of training. Later blocks would be very different. So, do you see how it is hard to answer that question wihout a little more specificity?[/quote]
To be honest I didn’t even know there were different blocks of training untill I came across this thread, if I don’t plan on competing what would I be always in the intensification block?
[/quote]
I think we touched on this a little bit before. At the very least go 3-4 weeks of Accumulation followed by 2-3 weeks of intensification. Then repeat forever.
[quote]ThermalWarrior wrote:
Hello,
Thought I would make my contribution to this thread and ask a few questions.
My contribution is that I just competed in the Commonwealth Powerlifting Championships last week and in leading up to it I ran Dave Tate’s 6 week bench press cure routine and ended up putting 10kg on my Bench Press - in other words it worked! Now during the routine I tried to find out how I could monitor my progress without maxing out using indicator exercises (2 board press vs flat bench etc) and when I asked no one seemed to have a definitive answer. So i thought i would put my numbers up and give an idea on the comparisons between the exercises.
Flat Bench Press: 105kg @ 63.9kg BW
Floor Press 1RM,3RM, 5RM: 100kg
2 Board Press 1RM, 3RM, 5RM: 125KG, 117.5KG, 110KG
3 Board Press 3RM, 5RM: 115kg, 100kg (this one might not be accurate as it didn’t require me to max out and I don’t think the adaptations had taking place whilst this exercise was being used).
Other things I believe helped/were good about routine:
On to my questions!
My first comp of next year is end of April which is approximately 17 weeks from beginning of January. I was thinking of setting my training phases up as following:
Accumulation - 3 weeks
Intensification - 9 weeks
Transformation - 5 weeks
Is this about right?
Also the accumulation phase, from what I have read seems to be a lot like weight based circuit training (exercises performed with light weights, short rest periods with the aim of improving GPP and inducing hypertrophy) and technique work. So could I perform it similar to a circuit or would it be better following a ‘bodybuilding’ template to try and build some size during this period?
Great thread, thanks in advance.
Hope this is helpful.
[/quote]
I would sugggest extending the Accumulation block and shortening the Intensification block. So:
8 weeks accumulation
7 week intensification
2 Weeks transmutation
Or you can mess around with it a little bit. The point is to build the biggest foundation you can, that means a lot of time in the accumulation block.
As far as assitance work, do whatever you like given the suggestions already mentioned. Just make sure it is tons or volume. You sound like you already have a pretty good idea what to do here, so just do it and modify it as you progress.
Is it necessary to use the Westside Template in the accumulation period? Or can I train more generally and move to Westside Template in the intensification period? I have a routine in the Encyclopedia of Strength that is designed to induce slight overtraining with high volume before backing off before the next phase begins.
I know this is more of a question for the gear threads, but I appreciate anyone’s input specifically as it relates to Westside. In regards to wearing loose briefs/suit with straps down on DE day for a raw lifter, is there a specific make/model to look out for? And what defines “loose”? Able to put on by yourself? One size larger than suggested?
I have zero experience with gear, but definitely want to give it a try, and this sounds like a great gateway. I just have no idea what to really look for.
[quote]ThermalWarrior wrote:
Is it necessary to use the Westside Template in the accumulation period? Or can I train more generally and move to Westside Template in the intensification period? I have a routine in the Encyclopedia of Strength that is designed to induce slight overtraining with high volume before backing off before the next phase begins. [/quote]
You’ve got to ask yourself, why on earth would you want to be overtrained during this time period? The intensification block should be so hard it almost kills you. You can train however you wish. Everything discussed on here is in regards to training for maximal strength at the most optimal time (competition). The Accumulation Block is very general to begin with. General in terms of strength development. I would stil strongly suggest having a main ME or DE lift for the training session, then you can do pretty much whatever you as long as you are increasing GPP and bringing up your weaknesses as they relate to the competition lifts.
Does that make sense?
[quote]T3hPwnisher wrote:
I know this is more of a question for the gear threads, but I appreciate anyone’s input specifically as it relates to Westside. In regards to wearing loose briefs/suit with straps down on DE day for a raw lifter, is there a specific make/model to look out for? And what defines “loose”? Able to put on by yourself? One size larger than suggested?
I have zero experience with gear, but definitely want to give it a try, and this sounds like a great gateway. I just have no idea what to really look for.[/quote]
This is a really good question actually. It depends on what kind of gear you are talking about. If you just want single ply, go with whatever size is reccommeneded for a squat suit and use it with the straps down. This is what I would suggest if you are just using it for injury prevention and compression purposes for competing raw but want to get an idea of what the gear does. Cheap breifs uauslly stretch out after a couple uses, then they are worthless. And, if you arent planning on going straight to multi ply, then there really is no reason to get a pair right now anyway.
Multi ply is a whole different ball game.
Awesome, thanks for the fast reply!
I am in my first week of the accumulation block and I did my speed work @ 50%. In the next week should I do it at 55% or stick to 50% just because its accumulation block
how come grips on DE bench are alternated, but stances on DE squat aren’t? I know it seems like minutia but I’ve always wondered.
[quote]Vladamir wrote:
I am in my first week of the accumulation block and I did my speed work @ 50%. In the next week should I do it at 55% or stick to 50% just because its accumulation block [/quote]
If you want to do a speed strength wave, then yes. If you are just working on GPP, then stick with 50% and change the squat variation. Also, keep track of the time it takes to get all of your sets done and try to beat it week to week.
[quote]Fletch1986 wrote:
how come grips on DE bench are alternated, but stances on DE squat aren’t? I know it seems like minutia but I’ve always wondered.[/quote]
I vary my stance on pretty much every set when training for a raw or single ply meet. Training onnly wide to a box WILL make your raw squat go up but, I like the variaiton. Even with my limited experience in multi gear, I can see why Louie suggests only training with a wide stance… a big reason being you will kill yourself and your spine will shit out of your ass if you squat too narrow. My jack breifs require an almost full split to be comfortable in the hole.
[quote]StormTheBeach wrote:
[quote]Fletch1986 wrote:
how come grips on DE bench are alternated, but stances on DE squat aren’t? I know it seems like minutia but I’ve always wondered.[/quote]
I vary my stance on pretty much every set when training for a raw or single ply meet. Training onnly wide to a box WILL make your raw squat go up but, I like the variaiton. Even with my limited experience in multi gear, I can see why Louie suggests only training with a wide stance… a big reason being you will kill yourself and your spine will shit out of your ass if you squat too narrow. My jack breifs require an almost full split to be comfortable in the hole.[/quote]
does wide stance box squatting help you even if you are a somehow med-stance/more-quad-using squatter such as myself?
my narrow stance(~6 inches in from my normal stance) PR is 340lbs. my wide stance(~4 inches wider than normal) is 325lbs. I haven’t tested my normal stance in the spirit of the conjugate system but I’m 90% sure it is higher than my close stance squat. This shows I have weak hips/hams.