The Westside Method Thread

Training Powerlifting
381

[quote]StormTheBeach wrote:

[quote]CSEagles1694 wrote:
Storm, I was able to draw up a training cycle that would lead up to my meet in April. Would you mind looking it over for me and see if it’s okay? Thanks in advance.

CS

My only suggestion would be, don’t hit your openers in training. Go for around 75% for a couple singles and work on speed and getting your technique dialed in. There are only two reasons you would need to hit your openers in training:

  1. Lack of confidence in yourself
  2. Lack of confidence in your training

Say you decided to work up to your openers 2 weeks out. Now you are facing two VERY big problems that I have seen about 50 million time. Seriously, 99% of the people at the meet fall into these two catergories:

  1. The lifts are easy in training but then they feel heavy in the meet. This will shatter confidence and get you second guessing yourself. These are the guys that walk around all fucking day saying, “I don’t understand, I hit that for a triple in training.”

  2. You don’t get the opener you want in training. Again, completely destroys your confidence. This is the more likeley scenario because, just coming off the intensification block, your body SHOULD be completely wrecked. The recovery the few weeks and the supercompensation effect after ceasing very intense training creates the Delayed Transformation Principle. Basically, this is just training optimally to peak at meet time. This seriously gets f’ed with if your confidence it thrown off.

Anyway, just a suggestion. Everything else looks spot on. [/quote]

Okay. Thank you. I will take all of that into account for the last two weeks leading up to the meet.

CS

382

[quote]XArena wrote:

[quote]StormTheBeach wrote:

[quote]XArena wrote:
Is it alright to use the squat, bench press and deadlift as ME lifts if you are still a noob? Like squat, bench and dead of 265, 205 and 290 @ 155lb bw[/quote]

Things that are more important for someone like you:

Developing the strongest conditioning/gpp base possible
Eating like there is no tomorrow
Learning everything you can about training

As the weights go up in training, they will go up on the platform. You will get plenty of technique work DE day. Like I have said before, doing the competition lifts in training is compensating for a confidecne problem.

I don’t know if this has been addressed before but keep in mind this is not a ‘Whatever Number of Weeks Squat Cycle.’ These are training principles that will take years to develop you to full potential (this is the same with any good training program. Anyone who says otherwise is trying to sell you something.) So, if you want to find out if it works, go through the blocks a few times, do a couple of meets, see if your total increases, and then adjust accordingly.[/quote]

I believe what you are saying, but i’m just curious, why is developing the strongest gpp base possible important? I’m sorry if this sounds stupid[/quote]

Its not stupid at all. Most lifter (powerlifters) completely neglect conditioning. Then they wonder why their knees always hurt or they are too fat and tired to make it through a workout. Nothing pisses me off more than out of shape strength athletes. Its fine to be fat. But, for God’s sake, don’t be fat and worthless.

Anyway, the better shape you are in, the more training volumes and intensities you can handle, the faster you can recover, the easier it is to get stronger later on. Sled work, heavy medleys, barbell complex’s, whatever, it doesn’t matter, just get into the best shape you possibly can before you start going into the heavier blocks of training. Then maintain that level for the rest of training.

383

[quote]frankjl wrote:
Do you know why the same weight is used for all DE sets? Specifically for bench days, a training partner of mine used to pyramid his weights up every 2-3 sets. For example, this would be an example training day:

Bench against Doubled Monster Mini’s
185 2x3
195 2x3
205 2x3
225 2x3

I asked him why he did that and I never got a straight answer. He was one of the first people to ever bench 700 so I figured he must know something about training. Do you have any thoughts on the issue?[/quote]

The weight stays the same to keep the speed the same/as fast as poissible. Again, these are all just guidlines. What actually works will be very individual to the lifter. I do something similar to this but instead of increasing bar weight, I like to add some chains or bands as I progress. My weak point on my bench is my lockout so this helps me push for the entire ROM. Same with squats. My biggest deadlift weakness is learning to strain at the top to completion. A shit load of bands mimics this. Adding chains with the bands makes the effect even greater. As long as the speed stays fast and you arent killing yourself on every speed day, you can do whatever works for you.

384

[quote]Dique wrote:
And another question. Just did my ME lower body and found out I couldn’t do a single GHR!@!@!@!! (we don’t have the machine so I get someone to sit on my feet). Did 3 sets of 8 negatives. What would you recommend ? Should I keep doing negatives or switch exercises ?[/quote]

That sure is humbling, isn’t it? I would suggest tons of RDLs, GMS, and SLDLs with PERFECT form until you can get at least 20 on the GHR. If the negatives don’t beat you up too bad keep doing those. I don’t really like having anyone do negative anything though.

Don’t feel too bad. Pretty much no one on earth got one the first time they tried. haha.

385

[quote]Dique wrote:
And another question. Just did my ME lower body and found out I couldn’t do a single GHR!@!@!@!! (we don’t have the machine so I get someone to sit on my feet). Did 3 sets of 8 negatives. What would you recommend ? Should I keep doing negatives or switch exercises ?[/quote]

This isnt a GHR. A GHR is done on a GHR machine. Im pretty sure what you are doing is a manual hamstring ext, which is a very hard exercise to do. If you like them continue to do them, I just dont ever recomend them, I dont like doing them myself as they kill my knees. If I were you, until you have access to an actual machine, I would stick with pull throughs, Dimmel deadlifts, SLDL, romanian deadlifts, and banded leg curls. Hope this helps

386

Shit, sorry Storm…thought you were done for a minute, lol

387

I guess I’ll substitute them with pull throughs for now. I fucking hate them anyway :D.

388

[quote]Dique wrote:
I guess I’ll substitute them with pull throughs for now. I fucking hate them anyway :D.[/quote]

I’ve yet to meet anyone that enjoys them. haha.

389

[quote]StormTheBeach wrote:

[quote]XArena wrote:

[quote]StormTheBeach wrote:

[quote]XArena wrote:
Is it alright to use the squat, bench press and deadlift as ME lifts if you are still a noob? Like squat, bench and dead of 265, 205 and 290 @ 155lb bw[/quote]

Things that are more important for someone like you:

Developing the strongest conditioning/gpp base possible
Eating like there is no tomorrow
Learning everything you can about training

As the weights go up in training, they will go up on the platform. You will get plenty of technique work DE day. Like I have said before, doing the competition lifts in training is compensating for a confidecne problem.

I don’t know if this has been addressed before but keep in mind this is not a ‘Whatever Number of Weeks Squat Cycle.’ These are training principles that will take years to develop you to full potential (this is the same with any good training program. Anyone who says otherwise is trying to sell you something.) So, if you want to find out if it works, go through the blocks a few times, do a couple of meets, see if your total increases, and then adjust accordingly.[/quote]

I believe what you are saying, but i’m just curious, why is developing the strongest gpp base possible important? I’m sorry if this sounds stupid[/quote]

Its not stupid at all. Most lifter (powerlifters) completely neglect conditioning. Then they wonder why their knees always hurt or they are too fat and tired to make it through a workout. Nothing pisses me off more than out of shape strength athletes. Its fine to be fat. But, for God’s sake, don’t be fat and worthless.

Anyway, the better shape you are in, the more training volumes and intensities you can handle, the faster you can recover, the easier it is to get stronger later on. Sled work, heavy medleys, barbell complex’s, whatever, it doesn’t matter, just get into the best shape you possibly can before you start going into the heavier blocks of training. Then maintain that level for the rest of training.[/quote]

Alright that makes sense. So would you only do your conditioning stuff on off days? or whenever? is bodyweight exercise circuits alright?

390

I know Jim Wendler does pull ups or chin ups in between sets. Can I do this when im doing my max effort lift? Or do you think that would throw the max effort lift off.

391

[quote]Vladamir wrote:
I know Jim Wendler does pull ups or chin ups in between sets. Can I do this when im doing my max effort lift? Or do you think that would throw the max effort lift off. [/quote]

I would save that for during your assistance work.

CS

392

[quote]XArena wrote:

[quote]StormTheBeach wrote:

[quote]XArena wrote:

[quote]StormTheBeach wrote:

[quote]XArena wrote:
Is it alright to use the squat, bench press and deadlift as ME lifts if you are still a noob? Like squat, bench and dead of 265, 205 and 290 @ 155lb bw[/quote]

Things that are more important for someone like you:

Developing the strongest conditioning/gpp base possible
Eating like there is no tomorrow
Learning everything you can about training

As the weights go up in training, they will go up on the platform. You will get plenty of technique work DE day. Like I have said before, doing the competition lifts in training is compensating for a confidecne problem.

I don’t know if this has been addressed before but keep in mind this is not a ‘Whatever Number of Weeks Squat Cycle.’ These are training principles that will take years to develop you to full potential (this is the same with any good training program. Anyone who says otherwise is trying to sell you something.) So, if you want to find out if it works, go through the blocks a few times, do a couple of meets, see if your total increases, and then adjust accordingly.[/quote]

I believe what you are saying, but i’m just curious, why is developing the strongest gpp base possible important? I’m sorry if this sounds stupid[/quote]

Its not stupid at all. Most lifter (powerlifters) completely neglect conditioning. Then they wonder why their knees always hurt or they are too fat and tired to make it through a workout. Nothing pisses me off more than out of shape strength athletes. Its fine to be fat. But, for God’s sake, don’t be fat and worthless.

Anyway, the better shape you are in, the more training volumes and intensities you can handle, the faster you can recover, the easier it is to get stronger later on. Sled work, heavy medleys, barbell complex’s, whatever, it doesn’t matter, just get into the best shape you possibly can before you start going into the heavier blocks of training. Then maintain that level for the rest of training.[/quote]

Alright that makes sense. So would you only do your conditioning stuff on off days? or whenever? is bodyweight exercise circuits alright?[/quote]

Whatever is fine. Personally, I likw heavy barbell complex’s (stuff like ‘X’ number of clean and jerks with ‘X’ amount of weight in the fastest time possible), Tabata’s, heavy/light sled dragging/pushing, and heavy carrying.

I would suggest doing something every off day. Also, if you have time and feel like it, something small (like pick a jump rope number and get to it in the shortest time possible or a little bodyweight circuit) after your main training sessions. I would even suggest some moderate sled dragging before your main sessions early on in training.

393

[quote]Vladamir wrote:
I know Jim Wendler does pull ups or chin ups in between sets. Can I do this when im doing my max effort lift? Or do you think that would throw the max effort lift off. [/quote]

I get why he suggests that but it’s not the best idea if you are going for true max’s. You need rest between attempts. Once you get done the main lift, you can pretty much do whatever the hell you want.

394

[quote]Vladamir wrote:
I know Jim Wendler does pull ups or chin ups in between sets. Can I do this when im doing my max effort lift? Or do you think that would throw the max effort lift off. [/quote]

I love doing chins, they get done at least once a week. My Lower Body days always start with back work as part of the warm up. A pulldown/chin and some sort of row. I picked this up from Vogelpohl’s Westside tape. Now, I dont do nearly the work he does, but lets fucking face it, theres only one Chuck V. 2-3 back movements, an ab movement and GH’s and then its time to squat

395

And another question - I was doing DE upper today and tried to complete every set (bench) in less than 3secs (read it somewhere, maybe here)and my body was bouncing off the bench almost every rep. Is this supposed to happen ? I was going for fucking turbo speed, couldn’t stay on the bench.
Also, for DE squats, how long should a set take ? How fast is a fast rep ? Thanks in advance.

396

[quote]LoveSquatting wrote:
And another question - I was doing DE upper today and tried to complete every set (bench) in less than 3secs (read it somewhere, maybe here)and my body was bouncing off the bench almost every rep. Is this supposed to happen ? I was going for fucking turbo speed, couldn’t stay on the bench.
Also, for DE squats, how long should a set take ? How fast is a fast rep ? Thanks in advance.[/quote]

.7-.8m/s

I know that doesn’t realistically help but thats the number I know. And I wondered the same thing for benching, I often fly off the fucking bench. Not sure if this should be happening.

397

same thing happens to me, I come off the bench aswell

398

@plainpat
One question - There’s no way in hell I could do 2 box squat reps for 2secs. Ain’t I supposed to relax my ass on the box for a sec before getting up ? Or is only the concentric part important (for dynamic box squats) ?
STB, where are you :frowning:

399

[quote]XArena wrote:
same thing happens to me, I come off the bench aswell [/quote]

Focus on driving your traps into the bench, pushing yourself away from the bar rather than pushing the bar off of you. If your setup tight enough you shouldnt be leaving the bench.

400

[quote]LoveSquatting wrote:
@plainpat
One question - There’s no way in hell I could do 2 box squat reps for 2secs. Ain’t I supposed to relax my ass on the box for a sec before getting up ? Or is only the concentric part important (for dynamic box squats) ?
STB, where are you :([/quote]

What I’ve seen you do relax but only long enough to relax… you know what I mean? Relax for a split second you can’t take a long time on the box.