The Westside Method Thread

Training Powerlifting
321

[quote]Chase44 wrote:
STB. Thank you for the response earlier in the thread in regards prioritizing my power clean. I will be positing a video soon for further criticism. In the mean time I’ve really been making great gains on a set up inspired by wendler in his Max Effort Method manual.

I’m using the concept of high/low intensity triceps and back work. Here’s what I’ve got

DE Upper Day
A. Speed Bench 6x2 @ 50-60% (regular or bottom up)
B. (pick a special exercise, or cycle through 4 weeks)

  1. floor press - work up to approx. 90-92% of reg. bench max
  2. 2 board press - work up to approx. 102-110% of reg. bench max
  3. close grip bench press - work up to approx. 85-90% of reg. bench. max
  4. bench press w/chains or bands - work to 100%

C. face-pulls, reverse band flys, chins, pull downs(what ever doesn’t leave my back sore on ME day)

ME Upper Day
A. Regular Bench Press

  • work up to a 5 RM for 3 weeks (3 different methods of intensity changing)
  • work up to a 3 RM for 3 weeks (3 different methods of intensity changing)
  • work up to a 1 RM for 3 weeks (3 different methods of volume changing)

B. DB pressing (flat, incline, floor or military) 8-10 reps
OR a big but boring progressive overload cycle at a way lower percentage.

C. skull crushers, various push downs, push ups or dips w/weight for a lot of reps

D. Heavy back work

  • barbell rows
  • kroc rows
  • Shrugs and grip work are on lower days.

Another variation I’m playing with depending on shoulder health and my weak spots includes more direct vertical pressing in conjunction with speed work. One way is more indirect shoulder work using horizontal variations and special exercises for the competition bench. This way includes more direct/heavy shoulder work with speed work, and uses the special exercises/corrective work as a max effort cycle

DE Day
A. Speed Bench - 6x2 50-60% of max

B. Vertical Pressing

  1. seated press
  2. standing strict press
  3. high incline press
  4. push press (slight leg drive)

A. ME Work

  1. floor press - work up to approx. 90-92% of reg. bench max
  2. 2 board press - work up to approx. 102-110% of reg. bench max
  3. close grip bench press - work up to approx. 85-90% of reg. bench. max
  4. bench press w/chains or bands - work to 100%

I think this is still using some west-side concepts, but with the help of reading through Jims max effort manual, I’ve given myself some percentage based goals/kinda and progressions. (simplified shit)
I’m also incorporating some active rest on max effort work; Whether it be back work or plyometric push ups and med. ball stuff… as well as some easy HFS (high frequency strength work) ideas from Indigo guys.

Any thoughts, comments and discussion on my set up would be greatly appreciated.

[/quote]

You are definitely thinking in the right direction. The Max Effort Manual is the best training book Jim Wendler wrote, in my opinion.

The only problem is Doing the almost max effort work after dynamic efforts is working on way too many skills in one session. DE day needs to be high volume, low intensity, and max speed on the main work. Going heavy on the assistance stuff is going affect max effort day, which is high intensity, lower volume, and max speed. I know Jim said he liked to do his ‘high stress’ tricep and shoulder work on DE day but I, personally, don’t think that is the most optimal way to train. Working max strength in conjunction with the dynamic efforts is not very efficient for the same session. Again, just a suggestion, if I were you, I would switch the high stress stuff to ME day.

Also, don’t go nuts on the overhead pressing. Benching increases overhead but I have never, ever seen the opposite to be true. If your goal is to be a better overhead presser then go for it but, in the context of powerlifting, your better off with bench variations. There are exceptions but they are rare.

One more thing, don’t forget to plan your training. You can’t just do this set-up forever, you will stall eventually.

322

[quote]sufiandy wrote:

[quote]StormTheBeach wrote:

[quote]michael_xyz wrote:
Thanks for that Vlad.

Out of curiosity, how often would you do a pull rather than push on the ME day (for squat/dead ME I mean)?

Also, as a raw lifter are there any changes that need to be made? Louie answers a question similar to this by saying that there isn’t, but quite a few others say that it doesn’t work as well if you are raw lifter. I don’t see why that would be the case, so would be nice if you could clear that up.[/quote]

The only real change you need to make is to do more free squatting (less box squatting) for your Max Effort squats. Leading up to the weeks before the meet, do your last 2-3 ME Squat variaitons without a box. Also, more full range of motion work on the bench.

People who say this doesn’t work for raw lifting either haven’t ever done the program in it’s entirety, did everything all wrong, or are just trying to be an asshole. I just recently competed raw a few weeks ago after doing a few months of just Westside. My total ended up being 21st all time for 308. It was my first time competing 275+ (280) and I was coming off a torn hamstring. So, something worked.[/quote]

What would DE lower day look like without box squats? Also for bench variations would it be mostly band/chains using the full ROM, any others you recommend? I don’t know if the answer to this question varies between raw and geared but how often is it okay do the basic lift (not a variation) on your ME day?[/quote]

Always use a box for DE Squats. If you don’t have one, build one. This is a must.

Bench variaitons- Yes, bands (against and reverse) and chains with full ROM. Use different grips often. Use inclines, declines, floor presses, different bars, whatever you have at your disposal. Personally, I really like chain benching and chaos benching. These really translate well to my raw bench.

Never do the competition lift on ME day. You will get plenty of practice on DE day. The only reasons you would need to test your competition max in training is if you are not confident in your training or not confident in your abilities. Work on exercises that hammer your weaknesses, as they improve so will your total in a meet. If all other exercies are improving and your performance goes down, then it is a mental focus/confidence issue.

323

Here’s another question I have and its geared to how to work your sets on ME day. For example:

If I find my 3 RM for Floor press to be 315 for one day and my sets that day were:
225/3, 255/3, 275/3, 295/3, 305/3, 315/3
then what would the next time I do floor press look like?
Perhaps:
225/3, 275/3, 305/3, 315/3, 320/3?

Basically I feel like if I shot up to 315 too fast that their wouldn’t be that much volume in there. Not that its high volume but if i just hit 225, 275, 315, 320 then thats only 4 sets with only 2 of them above 90% (which is still only 90% of my 3RM, not 1RM).

So is it best to start at say 275 and move up 10 lbs for sets of three or, as as suggested somewhere in here before, simply jump 275, 315, 320, and then do a back down set or two at 80-85%?

I’m probably over complicating this a lot but once I do floor press then come back to it a couple of weeks later, its possible I could jump right up to my previous 3RM, not feel good and only get that, and then only have 1 or 2 sets above 90%. And also if I do back to back weeks, should I mimic the same sets as the first week and then just hit my previous 3RM then go up 5 lbs and try to hit that?

The same question I have for this also applies to the 6RM and how to work up to that on assistance work

324

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:
I’ve been reading and re-reading this thread, and I see that I need to get in a lot of GPP and technique. So if I’m jumping into the Westside Method and need lots of GPP, how many weeks in a row can I do the Lactate Tolerance Training? Can the whole accumulation block be 20+ sets of DE work or should I have a speed strength wave in my accumulation block?

[/quote]

Good question. I don’t think anyone has talked about this yet. Earlier I reccommended something like 6 weeks of accumulation and 2-3 weeks of intesnsification for beginners. For that six weeks, I would suggest only doing 2-3 weeks of LTT. Then use a regular speed strength wave with limited bands and chains for the following weeks, until the intensification block.

In my experience, people can adpat to the super high volume pretty fast. [/quote]

So somthing like this?:

Accumulation:
Week 1: 20 sets of DE Squats and Deadlifts with 50%
Week 2: Same as previous week but +20lbs or whatever keeps the bar moving fast
Week 3: Same as previous week but +20lbs or whatever keeps the bar moving fast
Week 4: Squat 10 sets of 2 at 63% Deadlift 8 sets of 1 at 50%
Week 5: Squat 10 sets of 2 at 65% Deadlift 8 sets of 1 at 55%
Week 6: Squat 10 sets of 2 at 68% Deadlift 8 sets of 1 at 60%

Intensification:
Week 1: 47% (light Band) 8 sets of 2
Week 2: 51% (light Band) 8 sets of 2
Week 3: 53% (light band) 8 sets of 2

I’m not really sure what % to use for a speed stength wave for the deadlift in the intensification phase. Could I put some mini bands on the bar do 50, 55, and 60%? Should I reduce the percentages if I use bands?

Then should I just deload and repeat?

325

[quote]Razamataz wrote:

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:
I’ve been reading and re-reading this thread, and I see that I need to get in a lot of GPP and technique. So if I’m jumping into the Westside Method and need lots of GPP, how many weeks in a row can I do the Lactate Tolerance Training? Can the whole accumulation block be 20+ sets of DE work or should I have a speed strength wave in my accumulation block?

[/quote]

Good question. I don’t think anyone has talked about this yet. Earlier I reccommended something like 6 weeks of accumulation and 2-3 weeks of intesnsification for beginners. For that six weeks, I would suggest only doing 2-3 weeks of LTT. Then use a regular speed strength wave with limited bands and chains for the following weeks, until the intensification block.

In my experience, people can adpat to the super high volume pretty fast. [/quote]

So somthing like this?:

Accumulation:
Week 1: 20 sets of DE Squats and Deadlifts with 50%
Week 2: Same as previous week but +20lbs or whatever keeps the bar moving fast
Week 3: Same as previous week but +20lbs or whatever keeps the bar moving fast
Week 4: Squat 10 sets of 2 at 63% Deadlift 8 sets of 1 at 50%
Week 5: Squat 10 sets of 2 at 65% Deadlift 8 sets of 1 at 55%
Week 6: Squat 10 sets of 2 at 68% Deadlift 8 sets of 1 at 60%

Intensification:
Week 1: 47% (light Band) 8 sets of 2
Week 2: 51% (light Band) 8 sets of 2
Week 3: 53% (light band) 8 sets of 2

I’m not really sure what % to use for a speed stength wave for the deadlift in the intensification phase. Could I put some mini bands on the bar do 50, 55, and 60%? Should I reduce the percentages if I use bands?

Then should I just deload and repeat?[/quote]

Looks pretty solid to me. It’s hard to say whether or not it is good or not because you havent done it yet! For the speed pulls, I would suggest keeping the percentages between 45-55% if you are going to use mini bands. You should DEFINITELY drop the percentages if you are going to use more tension, add chains, whatever. A Quaded monster mini is a bitch. A quaded light band is at least 600lbs of tension at lockout.

Looks really good, man.

326

[quote]cscsDPT17 wrote:
Here’s another question I have and its geared to how to work your sets on ME day. For example:

If I find my 3 RM for Floor press to be 315 for one day and my sets that day were:
225/3, 255/3, 275/3, 295/3, 305/3, 315/3
then what would the next time I do floor press look like?
Perhaps:
225/3, 275/3, 305/3, 315/3, 320/3?

Basically I feel like if I shot up to 315 too fast that their wouldn’t be that much volume in there. Not that its high volume but if i just hit 225, 275, 315, 320 then thats only 4 sets with only 2 of them above 90% (which is still only 90% of my 3RM, not 1RM).

So is it best to start at say 275 and move up 10 lbs for sets of three or, as as suggested somewhere in here before, simply jump 275, 315, 320, and then do a back down set or two at 80-85%?

I’m probably over complicating this a lot but once I do floor press then come back to it a couple of weeks later, its possible I could jump right up to my previous 3RM, not feel good and only get that, and then only have 1 or 2 sets above 90%. And also if I do back to back weeks, should I mimic the same sets as the first week and then just hit my previous 3RM then go up 5 lbs and try to hit that?

The same question I have for this also applies to the 6RM and how to work up to that on assistance work[/quote]

You are over thinking the hell out of this. Don’t count your warm-ups for your total volume. Treat your workout like its a competition. Warm-up however you need to with whatever you need to then give yourself three attempts. It doesn’t matter if its a 1rm, 3rm, 5rm, 6rm, etc., always open with something you can do even on your worst day. Your second attempt should be something near your old max. Your third should be a new record. It doesnt need to be more confusing than that.

On stuff that is super stressful, like RDLs for me, when doing a 6rm I do a things a little bit different. I will do a bunch of triples then a few singles with lighter weights before I attempt a new max. Last time I hit a PR, it looked something like this:

135x6
225x6
315x3
405x3
500x1
600x1
655x6 pr.

So, obviously nothing is set in stone. Just warm-up really really good.

327

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:
I’ve been reading and re-reading this thread, and I see that I need to get in a lot of GPP and technique. So if I’m jumping into the Westside Method and need lots of GPP, how many weeks in a row can I do the Lactate Tolerance Training? Can the whole accumulation block be 20+ sets of DE work or should I have a speed strength wave in my accumulation block?

[/quote]

Good question. I don’t think anyone has talked about this yet. Earlier I reccommended something like 6 weeks of accumulation and 2-3 weeks of intesnsification for beginners. For that six weeks, I would suggest only doing 2-3 weeks of LTT. Then use a regular speed strength wave with limited bands and chains for the following weeks, until the intensification block.

In my experience, people can adpat to the super high volume pretty fast. [/quote]

So somthing like this?:

Accumulation:
Week 1: 20 sets of DE Squats and Deadlifts with 50%
Week 2: Same as previous week but +20lbs or whatever keeps the bar moving fast
Week 3: Same as previous week but +20lbs or whatever keeps the bar moving fast
Week 4: Squat 10 sets of 2 at 63% Deadlift 8 sets of 1 at 50%
Week 5: Squat 10 sets of 2 at 65% Deadlift 8 sets of 1 at 55%
Week 6: Squat 10 sets of 2 at 68% Deadlift 8 sets of 1 at 60%

Intensification:
Week 1: 47% (light Band) 8 sets of 2
Week 2: 51% (light Band) 8 sets of 2
Week 3: 53% (light band) 8 sets of 2

I’m not really sure what % to use for a speed stength wave for the deadlift in the intensification phase. Could I put some mini bands on the bar do 50, 55, and 60%? Should I reduce the percentages if I use bands?

Then should I just deload and repeat?[/quote]

Looks pretty solid to me. It’s hard to say whether or not it is good or not because you havent done it yet! For the speed pulls, I would suggest keeping the percentages between 45-55% if you are going to use mini bands. You should DEFINITELY drop the percentages if you are going to use more tension, add chains, whatever. A Quaded monster mini is a bitch. A quaded light band is at least 600lbs of tension at lockout.

Looks really good, man. [/quote]

Great. No way in hell am I strong enough to do quaded anything. I’m going to put the bar through the band and stick my feet in the loop. Poor man’s jumpstretch platform. I saw Dave Tate do in YouTube video.

For the BP, I guess I would do something in line with what I’m doing for the Squat and Deadlift: 20 sets of 3 at 50%, then play beat the clock the following two weeks, then a speed strength wave with straight weight. Then in the transformation phase, another speed strength wave, maybe using bands if I can figure out a way to set it up in my rack that doesn’t kill me.

You mentioned that when doing the Lactate Tolerance Training you do the sets as quickly as possible. Does that mean that the 45-60 second (or something like that) rest periods don’t apply? Should I rest only as long as it takes to explode the weight?

Also, you mentioned that repeated efforts in the transformation phase should be ‘dense, but less general’, does that mean keep the volume high like in the accumulation phase or should I reduce the number of sets since I’m now setting rep maxes?

328

To storm and anyone with experience:

How much is a reasonable amount of volume for DE days?

Let’s say I’m a 450lb raw squatter on my intensification phase (no bands/chains for some reason). On DE days I can only use say about 150lbs and anything higher would turn it into a light day but not a speed day. If so what could be a reasonable guideline to adjust the amount of sets so that I get enough volume in? It would seem, from my previous experience, that for a 450lb squatter using 12x2x150 would be nothing and may even feel like an extra workout.

Conversely, what if I’m dave tate fast, and I can use 350lbs as fast as the guy in my previous scenario with the same max of 450lbs. Provided also that we are genetically identical other than the fact that the first guy is “slower,” then doing the typical 12x2 would yield a much higher amount of volume and could negatively affect ME work.

329

How often do you rotate your max effort lifts? Do you rotate them on a schedule like once every 2 or 3 weeks. Or do you just go in and decide how you are feeling that day?

330

[quote]Vladamir wrote:
How often do you rotate your max effort lifts? Do you rotate them on a schedule like once every 2 or 3 weeks. Or do you just go in and decide how you are feeling that day? [/quote]

When you quit making gains on them. If you have ever read the West Side Book of Methods, you’d see that the conjugate method came into being because after 3 weeks of maximal loads, lifters could not progress on a particular lift anymore. So anywhere between 1-3 weeks you should switch.

A lot of experienced lifters rotate every week. If I recall correctly, StormTheBeach said earlier in this thread to change it every week. Personally I like to rotate every 2 weeks. You’re going to have to find your own balance.

331

[quote]simonsky96 wrote:
To storm and anyone with experience:

How much is a reasonable amount of volume for DE days?

Let’s say I’m a 450lb raw squatter on my intensification phase (no bands/chains for some reason). On DE days I can only use say about 150lbs and anything higher would turn it into a light day but not a speed day. If so what could be a reasonable guideline to adjust the amount of sets so that I get enough volume in? It would seem, from my previous experience, that for a 450lb squatter using 12x2x150 would be nothing and may even feel like an extra workout.

Conversely, what if I’m dave tate fast, and I can use 350lbs as fast as the guy in my previous scenario with the same max of 450lbs. Provided also that we are genetically identical other than the fact that the first guy is “slower,” then doing the typical 12x2 would yield a much higher amount of volume and could negatively affect ME work.[/quote]

All of the DE percentages are just a guidline for the most part. I don’t know where you are getting 150lbs from off a 450lb squat. But, if you are saying anything above 150lbs is moving too slow, then that is the weight you need to be using. You would also need to be doing a shitload of jumps, throws, and sprints to build some explosive strength. Keep in mind the speed you are shooting for on the lifts, for speed strength is about .3 to .8 meters per second. This comes out to about 3 seconds a set.

I am in that second catergory. The only reason I get most of my lifts is I am extremely explosive. Using the guidlines I presented early keeps me moving fast. One of the biggest reasons westside doesn’t work for people is they turn every DE day into a ME day. Which is ok every once in a while and only if you have a very high level of GPP. Again, 3 seconds to get a set done. Any moment of time longer than that and you are not working on speed strength anymore.

332

[quote]frankjl wrote:

[quote]Vladamir wrote:
How often do you rotate your max effort lifts? Do you rotate them on a schedule like once every 2 or 3 weeks. Or do you just go in and decide how you are feeling that day? [/quote]

When you quit making gains on them. If you have ever read the West Side Book of Methods, you’d see that the conjugate method came into being because after 3 weeks of maximal loads, lifters could not progress on a particular lift anymore. So anywhere between 1-3 weeks you should switch.

A lot of experienced lifters rotate every week. If I recall correctly, StormTheBeach said earlier in this thread to change it every week. Personally I like to rotate every 2 weeks. You’re going to have to find your own balance.[/quote]

Bingo. I switch every week because I get bored very easily. My variaitons are very similar. For squats, it usually a SSB squat or a cambered bar squat. I do either of these with chains, bands, both, to a hard box, soft box, airex pad, to at least three different heights. That is a ton of different exercises that all work my weakest point in my squat.

I also keep a very detailed training log.

333

@StormTheBeach: You said somewhere (I believe it was you, I’m sorry if I’m mistaken) that for a raw lifter using box squats on ME days is fairly useless as it helps equipped lifters as it somewhat mimics equipped squatting.

However, you say that on DE days you SHOULD use box squats, even if you are a raw lifter. Can you explain why that is? Because I understand your argument for ME days but then I don’t really understand why it then doesn’t apply also for DE days. Surely a raw lifter should train to squat how they would in a meet - for speed and max effort, no? Or would you sometimes use a box and sometimes free squat - rotating between the two?

334

[quote]michael_xyz wrote:
@StormTheBeach: You said somewhere (I believe it was you, I’m sorry if I’m mistaken) that for a raw lifter using box squats on ME days is fairly useless as it helps equipped lifters as it somewhat mimics equipped squatting.

However, you say that on DE days you SHOULD use box squats, even if you are a raw lifter. Can you explain why that is? Because I understand your argument for ME days but then I don’t really understand why it then doesn’t apply also for DE days. Surely a raw lifter should train to squat how they would in a meet - for speed and max effort, no? Or would you sometimes use a box and sometimes free squat - rotating between the two?[/quote]

I said you shouldn’t use the box as a meet approaches if you are competing raw. I think a box should still be used 80-90% of the time for max efforts.

The box does a couple of things:

-Breaks up the concentric and eccentric muscle action- This means its harder to get off the box. Giving the squat and amortization phase (the pause) cause some muscles to relax and some muscles to remain static. This helps train your squatting muscles to better utilize the stretch reflex when free squatting and also builds tremendous reversal/explosive strength. Your box squat max shouldnt be more than your best competition squat. If it is, the box is too high or you are doing it wrong.

-You recover faster from box squats with high volumes. I think this is due to being able to dive bomb the eccentric portion of the lift without fear of falling on your ass (because the box is there). All muscle damage is done eccentrically. Moving as fast as you can during the lowering phase of a squat will teach you to store more elastic energy and reduce the damage done.

-You strengthen weaknesses. EVERYONE on earth has weak hamstrings and hips. Box squatting works both.

Box squatting works for everyone. The amount of gear you are using and weaknesses will determine optimal box heights. It just needs to be adjusted for raw squatting. Like I said before, the only reason it wouldn’t improve your raw squat is if you were doing it wrong.

335

Hey STB: in regards to the 3 second per set rule. I have seen this work well for myself in the dead and bench BUT since I do ass to grass on my squats (still explosively and ONLY on DE days) do I get a time pass since a set of 3 reps usually takes between 4-5 seconds due to the additional depth ?

On ME days I will usually either box squat -1" below parallel or free squat to the same depth since I lift raw. Am I off base with the ATG on my DE days ? thanks for the death to fitness update as well, killerDIRK.

336

[quote]killerDIRK wrote:
Hey STB: in regards to the 3 second per set rule. I have seen this work well for myself in the dead and bench BUT since I do ass to grass on my squats (still explosively and ONLY on DE days) do I get a time pass since a set of 3 reps usually takes between 4-5 seconds due to the additional depth ?

On ME days I will usually either box squat -1" below parallel or free squat to the same depth since I lift raw. Am I off base with the ATG on my DE days ? thanks for the death to fitness update as well, killerDIRK.[/quote]

You can’t ask for extra time because you want to go extra distance. The ‘3 second rule’ is EXTREMELY important for DE work. More so than the weight on the bar. You want the heaviest weight that you can move, for every set, in that 3 second window. Anything slower is too heavy and you are getting too fatigued for it to be speed work. Anything faster is not developing the force necessary to devlop speed on heavy lifts (like in a competition).

Again, always use a box for your speed work and train with a wide stance. Save the ATG stuff for assistance if you want to do it.

Personally, I don’t care how anyone squats as long as they are squatting a lot and improving from meet to meet. ‘Is ATG better than (insert whatever kind of squat here)?’ No. Nothing is better. Only heavier and increasing totals is better.

I look at ATG squats a lot like block pulls for deadlifting… I don’t think they do anything.

337

STB I had my first workout back today from the concussion and I wanted to see your opinion on it. I’m not able to do ME work yet cause I’m not fully cleared and I’m planning on adding RE work in as I make sure I’m truly OK over the coming week. So for now, just DE work and focusing on GPP not really in a block until fully cleared. Just seeing if I did everything right:

DE Lower
-Squat @50% onto 12"
45 x 2sets x 5reps
65x5
80x3
100x2
115 x 20sets x 2 reps in 12:56
-Sumo Deadlifts @50%
95 x 2sets x 3reps
115x2
145 x 20sets x 1rep in 8:12

338

So i’ve just realized that what I have been classifying as DE isn’t really DE per the Westside method. Its still speed work but not as described with Westside. For bench I have been pausing on my chest for a second then exploding up, pausing at the top then lowering down, pause, exploding up, etc… And for squats I’ve been jumping at the top, resetting then lowering slowly onto the box, pausing, exploding, resetting, etc… and for DL I’ve been doing sets of 3 exploding, pause at top, lower the weight (not slow by any means), resetting, and exploding again, etc…

I’ve been doing this obviously without reading into the Westside stuff in depth enough but my questions are:

  1. Would pausing on the chest in this fashion perhaps be better closer to a meet for a raw bench? More simulating the competition bench?
  2. Is it pretty much recommended to have a soft pad box to lower yourself quickly onto the box?
  3. I’m preparing for a push-pull (Son Light Power, so no choice. Tough PT semester starting on Tuesday so getting the earliest available meet in to get more experience since my numbers will be harder to push up for the next 5 months) so I put a priority on my deadlift and have been doing somewhat of cluster sets for speed pulls (5 sets of singles ~50% with 30 second in between each single then resting for 1:30, going up 2.5 lbs each side then doing another five, up 2.5 and another 5). Anybody tried something to similar to this or have an opinion?

STB and others, I really appreciate the guidance. I have a decent amount of book knowledge with a BS in Ex. Sci. and now in a doctorate program for PT but yall have IMO the most important part, the experience. Thanks for the info

Also in regards to

339

[quote]cscsDPT17 wrote:
So i’ve just realized that what I have been classifying as DE isn’t really DE per the Westside method. Its still speed work but not as described with Westside. For bench I have been pausing on my chest for a second then exploding up, pausing at the top then lowering down, pause, exploding up, etc… And for squats I’ve been jumping at the top, resetting then lowering slowly onto the box, pausing, exploding, resetting, etc… and for DL I’ve been doing sets of 3 exploding, pause at top, lower the weight (not slow by any means), resetting, and exploding again, etc…

I’ve been doing this obviously without reading into the Westside stuff in depth enough but my questions are:

  1. Would pausing on the chest in this fashion perhaps be better closer to a meet for a raw bench? More simulating the competition bench?
  2. Is it pretty much recommended to have a soft pad box to lower yourself quickly onto the box?
  3. I’m preparing for a push-pull (Son Light Power, so no choice. Tough PT semester starting on Tuesday so getting the earliest available meet in to get more experience since my numbers will be harder to push up for the next 5 months) so I put a priority on my deadlift and have been doing somewhat of cluster sets for speed pulls (5 sets of singles ~50% with 30 second in between each single then resting for 1:30, going up 2.5 lbs each side then doing another five, up 2.5 and another 5). Anybody tried something to similar to this or have an opinion?

STB and others, I really appreciate the guidance. I have a decent amount of book knowledge with a BS in Ex. Sci. and now in a doctorate program for PT but yall have IMO the most important part, the experience. Thanks for the info

Also in regards to
[/quote]

  1. Guessing STB would tell you to only add this in closer to competition if at all because of the fact that he recommends to take away the box when coming closer to a raw competition.

  2. When Box Squatting you lower yourself at a speed thats controlled, if you plop onto the box you are doing it wrong. You have to be able to use your hamstring strength to control yourself onto the box, release your hip flexors, then explode back up.

  3. I would just go with regular speed pulls as suggested from this thread because of the fact that you aren’t going to be able to find many people who experiment with cluster sets.

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Storm, for somebody like myself who is only 12 weeks out from my meet, how can I structure my training on dynamic days in regards to accumulation, intensification, and transformation?

CS