Yeah thats what I’m gonna do, but still dont think I’m gonna be able to finish in 2 secs. DE lower tomorrow, gonna try out and report.
[quote]clutz15 wrote:
[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.[/quote]
Ditto this. You’re probably not tight enough if you’re leaving the bench.
Secondly, bench fast but maintain your form. It’s not Dynamic “Body Hump The Bar Up” day. Keep in mind that this will generally be considered your technique work when doing a Conjugate style training cycle, so don’t let your technique suck.
[quote]frankjl wrote:
[quote]clutz15 wrote:
[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.[/quote]
Ditto this. You’re probably not tight enough if you’re leaving the bench.
Secondly, bench fast but maintain your form. It’s not Dynamic “Body Hump The Bar Up” day. Keep in mind that this will generally be considered your technique work when doing a Conjugate style training cycle, so don’t let your technique suck.[/quote]
Yeah I realized my form isn’t sucking too bad I just noticed that when I do it occasionally I was having the issue. As the workout went on I had less and less trouble.
How many have checked out Louie Simmons Westside barbell forum?
[quote]PlainPat wrote:
[quote]frankjl wrote:
[quote]clutz15 wrote:
[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.[/quote]
Ditto this. You’re probably not tight enough if you’re leaving the bench.
Secondly, bench fast but maintain your form. It’s not Dynamic “Body Hump The Bar Up” day. Keep in mind that this will generally be considered your technique work when doing a Conjugate style training cycle, so don’t let your technique suck.[/quote]
Yeah I realized my form isn’t sucking too bad I just noticed that when I do it occasionally I was having the issue. As the workout went on I had less and less trouble.[/quote]
You need to drive your traps into the bench. Any movement at all means that there’s something wrong with your form.
I am getting ready to start a new wave of DE squats and deads. I squat in the low 500’s and deadlift in the high 500’s. I will be wearing a suit with straps down for all sets.
squats:
Wk 1 50% 2x12
Wk 2 55% 2x12
Wk 3 60% 2x10
deads:
Wk 1 50% 1x10
Wk 2 55% 1x10
Wk 3 60% 1x10
Wk 4 I will work up to an opener, then deload for a week, and compete Feb 12 in Tokyo.
I just finished up with the same percentages and light bands. I want to use chains at 60lbs per side, is this too much? If so, what should I go with? Thanks.
Had a couple of questions:
- I’m a raw lifter and I did parallel box squats the other day. My free squat max is 175kg, possibly little higher on a really good day. I worked up to 175kg for a single also on parallel box squats. However, I’ve read that this really shouldn’t happen. Now I didn’t do it exactly like Westside form - pretty massive stance, pushing back A LOT - 'cause I figured as a raw lifter that isn’t gonna be similar to a free squat.
I still pushed hips back quite a bit, sat on the box, paused for a bit, and then exploded up. Now, a parallel box squat same as free squat - what do you think? I think my form was fine as I say, I didn’t bounce off the box or rock a lot to get momentum off the box.
- For a raw lifter, would you keep box squatting to a kind of minimum for ME work? It’s hard - I read some people saying it’s good for raw lifters and others say it’s useless and that it will only improve my box squat but not free squat. Aside from box squatting, what other ME exercises (that are types of squats) would you recommend?
Unfortunately I lack things like different bars. What I’ve come up with is pause squats and pin squats - is there anything else you would recommend (with just a straight bar, not much other equipment unfortunately)? I guess stance can be changed to maintain variety but I feel that might get me out of my groove you know.
- If I don’t do a deadlift for ME, should I do speed pulls and also a heavy deadlift movement? Similar to above, I know speed pulls help but I’m worried not deadlifting for 2 weeks apart from speed pulls may negatively affect them. Should I do speed pulls for DE and then a heavy-ish deadlift (say RDLs for a 6RM or something) on ME day?
[quote]PlainPat wrote:
[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.[/quote]
As the movement is taking place, ideally, you want to shoot for 3 seconds. This means eccentric and concentric. The amortization (pause on the box) doesn’t count. If you can’t do this with the percentages suggested then you need to be using lighter weight and more band tension. Instead of 50% weight and 25% band tesnion, try 40% weight and 35% tension.
[quote]HydraulicFluid wrote:
[quote]PlainPat wrote:
[quote]frankjl wrote:
[quote]clutz15 wrote:
[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.[/quote]
Ditto this. You’re probably not tight enough if you’re leaving the bench.
Secondly, bench fast but maintain your form. It’s not Dynamic “Body Hump The Bar Up” day. Keep in mind that this will generally be considered your technique work when doing a Conjugate style training cycle, so don’t let your technique suck.[/quote]
Yeah I realized my form isn’t sucking too bad I just noticed that when I do it occasionally I was having the issue. As the workout went on I had less and less trouble.[/quote]
You need to drive your traps into the bench. Any movement at all means that there’s something wrong with your form. [/quote]
Yea, this only happens when form is bad. Keep your shoulder blades together, ‘squat’ through your heels and put ALL of the pressure from your body onto your upper trap/neck, and hit the bar on the highest point of your chest. You can’t jump up if you are driving your entire body back into the bench the whole time.
[quote]Volstagg wrote:
I am getting ready to start a new wave of DE squats and deads. I squat in the low 500’s and deadlift in the high 500’s. I will be wearing a suit with straps down for all sets.
squats:
Wk 1 50% 2x12
Wk 2 55% 2x12
Wk 3 60% 2x10
deads:
Wk 1 50% 1x10
Wk 2 55% 1x10
Wk 3 60% 1x10
Wk 4 I will work up to an opener, then deload for a week, and compete Feb 12 in Tokyo.
I just finished up with the same percentages and light bands. I want to use chains at 60lbs per side, is this too much? If so, what should I go with? Thanks.[/quote]
Looks solid. I would suggest throwing another chain on if you have them available. Personally, I’m not a huge fan of hitting openers, or even the competition lifts, in trining. Your Dynamic effort plan looks really good though.
[quote]michael_xyz wrote:
Had a couple of questions:
-
I’m a raw lifter and I did parallel box squats the other day. My free squat max is 175kg, possibly little higher on a really good day. I worked up to 175kg for a single also on parallel box squats. However, I’ve read that this really shouldn’t happen. Now I didn’t do it exactly like Westside form - pretty massive stance, pushing back A LOT - 'cause I figured as a raw lifter that isn’t gonna be similar to a free squat. I still pushed hips back quite a bit, sat on the box, paused for a bit, and then exploded up. Now, a parallel box squat same as free squat - what do you think? I think my form was fine as I say, I didn’t bounce off the box or rock a lot to get momentum off the box.
-
For a raw lifter, would you keep box squatting to a kind of minimum for ME work? It’s hard - I read some people saying it’s good for raw lifters and others say it’s useless and that it will only improve my box squat but not free squat. Aside from box squatting, what other ME exercises (that are types of squats) would you recommend? Unfortunately I lack things like different bars. What I’ve come up with is pause squats and pin squats - is there anything else you would recommend (with just a straight bar, not much other equipment unfortunately)? I guess stance can be changed to maintain variety but I feel that might get me out of my groove you know.
-
If I don’t do a deadlift for ME, should I do speed pulls and also a heavy deadlift movement? Similar to above, I know speed pulls help but I’m worried not deadlifting for 2 weeks apart from speed pulls may negatively affect them. Should I do speed pulls for DE and then a heavy-ish deadlift (say RDLs for a 6RM or something) on ME day?[/quote]
-
You are doing one of two things:
-The box is higher than parallel
-You arent nearly sitting back as far as you should
Box squatting should be much harder (less weight) than a free squat. Just lower the box an inch next time and see what your number is then.
-
I’ve touched on this before, while training for the meet, do at least 90% of your max effort squats to a box. Try to fit in at least one ME sessions for some free squat variaiton. Pause squats and pin squats are good. Don’t forget about front squats, zercher squats, squat good mornings, and don’t forget anytime you change foot position, its a completely different exercise.
-
Thats fine. I do something similar actually. Just don’t start doing a max squat and a max deadlift in the same week, every week.
It was definitely parallel.
The only thing I can think of is form. But like I said, I’ve read that if you’re a raw lifter it’s better to do box squats similar to your free squat - so without pushing your hips WAAAAAAY back like Westside do. Even so, I would have thought breaking up the movement and relaxing would lose some of that stretch reflex so should be weaker anyway. I wasn’t rocking or anything either. So maybe that explains some kind of strength and weakness I possess if it’s the case for me?
Just did DE lower body. MOV00030 - YouTube here’s a vid of the DL. Is this fast ? Seems good to me. My max is 140kg, that is 65kg bar weight and 2x10kg chains.
[quote]LoveSquatting wrote:
Just did DE lower body. MOV00030 - YouTube here’s a vid of the DL. Is this fast ? Seems good to me. My max is 140kg, that is 65kg bar weight and 2x10kg chains.[/quote]
Lol it was fast enough I actually thought you sped up the video.
[quote]StormTheBeach wrote:
[quote]PlainPat wrote:
[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.[/quote]
As the movement is taking place, ideally, you want to shoot for 3 seconds. This means eccentric and concentric. The amortization (pause on the box) doesn’t count. If you can’t do this with the percentages suggested then you need to be using lighter weight and more band tension. Instead of 50% weight and 25% band tesnion, try 40% weight and 35% tension.[/quote]
This makes a lot more sense.
Hi guys, ive just taped myself on my first week of an accumulation phase on DE squats and noticed (among other things) that my back is rounded on squats.
ive put the video in the post the problem is there on both reps but most noticable on the second, what can i do to fix this with my assistance work? Is it normally a strength factor in my lower back or could it also be a hamstring tightness
for the Accumulation phase, when you say little accumulating resistance is this 0 to a very small amount or the 25% reccommended for Speed strength?
and finally when would a person use a strength-speed wave?
Cheers
Since I am still a skinny bastard I was wondering when should I start doing extra workouts? Im still in the accumulation phase now can I start them now or should I wait until I get into the intensification phase.
[quote]Vladamir wrote:
Since I am still a skinny bastard I was wondering when should I start doing extra workouts? Im still in the accumulation phase now can I start them now or should I wait until I get into the intensification phase.[/quote]
Do them all the time. Wait for STB to comment, but he remarked how you should really be doing SOMETHING every single day.
Has the topic of what to do for extra workouts been touched upon?
[quote]michael_xyz wrote:
Has the topic of what to do for extra workouts been touched upon?
[/quote]
A little bit.
Some ideas to include:
Squatting and benching with the bar.
Medicine Ball Work
Sled/Prowler
Box Jumps
Plenty of MOB and foam rolling
Medleys with X amount of weight for X amount of clean and jerks in as fast as possible
Circuits
Theres a lot here to do. Just do some thinking honestly. If you have ME squat tomorrow it might not be a good idea to do hill sprints but prowler, bar work, and foam rolling would be good. If you have upper the next day probably not a good idea to go all out with med balls and upper body circuits.
Just tailor it to the day, its easy if you put a bit of thought in.