Alright, that makes a bit more sense now. As somebody who will be doing about 3 meets a year, I would be just fine doing something like four weeks accumulation, 3 weeks intensification, 1 week deload, and then switching back and forth up until I get closer to a meet, correct? And then a few weeks out, do two weeks transformation, then deload for the meet?
Been wondering for quite some time. How do you position your feet ? In front of the knees, behind the knees, spread out, close to the bench ? And also why. Tried feet in front of the knee for the first time today and I felt a stronger drive and less ass lfting.
the greatest thread about westside ever, your explanation and approach to westside is very inspiring. Thanks alot stormthebeach
[quote]black_angus1 wrote:
Alright, that makes a bit more sense now. As somebody who will be doing about 3 meets a year, I would be just fine doing something like four weeks accumulation, 3 weeks intensification, 1 week deload, and then switching back and forth up until I get closer to a meet, correct? And then a few weeks out, do two weeks transformation, then deload for the meet?[/quote]
Sounds good but for timing’s sake, just consider the Transformation Block and the deload before the meet the same thing. This block only lasts 2 weeks, 3 weeks MAX.
[quote]LoveSquatting wrote:
Been wondering for quite some time. How do you position your feet ? In front of the knees, behind the knees, spread out, close to the bench ? And also why. Tried feet in front of the knee for the first time today and I felt a stronger drive and less ass lfting. [/quote]
Totally personal preference/whatever the rules of the federation are. I used to bench with my feet very wide and now I feel more stable with my legs basically hugging the bench. I have been practising my multi ply bench form with some of my speed work and I REALLY like it. My feet are basically crammed directly under my lower back and my toes are barely on the floor.
The rule for this is: whatever is legal and whatever allows you to lift the most weight.
[quote]dalle wrote:
the greatest thread about westside ever, your explanation and approach to westside is very inspiring. Thanks alot stormthebeach[/quote]
No problem. It took years of being frusterated to come to these conclusions. I’m glad I can help.
[quote]StormTheBeach wrote:
[quote]LoveSquatting wrote:
Been wondering for quite some time. How do you position your feet ? In front of the knees, behind the knees, spread out, close to the bench ? And also why. Tried feet in front of the knee for the first time today and I felt a stronger drive and less ass lfting. [/quote]
Totally personal preference/whatever the rules of the federation are. I used to bench with my feet very wide and now I feel more stable with my legs basically hugging the bench. I have been practising my multi ply bench form with some of my speed work and I REALLY like it. My feet are basically crammed directly under my lower back and my toes are barely on the floor.
The rule for this is: whatever is legal and whatever allows you to lift the most weight.[/quote]
Seems legit. Thanks.
[quote]StormTheBeach wrote:
Sounds good but for timing’s sake, just consider the Transformation Block and the deload before the meet the same thing. This block only lasts 2 weeks, 3 weeks MAX.[/quote]
Alright, that seems logical. I like to pretty much stay the fuck out of the gym the week of a meet, so I should start the transformation block three weeks out, right?
I’ll try to get a rough accumulation block written up later today/this week and post it up for some critiquing.
I did my first accumuation Lower DE day, FUCK YOU STB!!! Lol, just kidding. That was in tense. I felt good at the end of the lift and actually questioned whether or not I put enough into it. 20x2x250 to a 14 inch box in under 17 minutes, I thought I had done enough, but just figured Id be on the floor. About 2 hours later, that truck hit me and I was dead. I hurt from my traps to my ankles right now. I cant wait for the next DE day.
Just out of curiosity, as long as you have 1RM for the SSB and 14in Cambered bar, can you use those for these accumulation DE days. Thanks again
Yeah - my first 3 weeks in Accumulation block I used 3 different bars with thee different box heights. As long as you got a 1RM/something to base the % off of, you are golden.
Wait till the first time you do 20+ sets of SSB speed squats and tell me that your whole back wasn’t fried to the point you couldn’t sit comfortably at work…
I was doing some 1-board pressing and hit a 115kg PR. I then decided to get some more volume in for reps above 90% and did 105kg x 2. Initially was just gonna do a single but it didn’t feel to bad so went for another rep. Everything was okay till a few minutes later I felt a lot of sharp pain in my right shoulder. I’m been taking anti-inflams, cream to help (dunno if it really does much but worth a shot) and trying to rest it.
However, tomorrow I have DE Bench day. What do I do? I could still probably bench but it would involve quite a bit of pain I’d imagine. Should I take this opportunity for a deload week or what?
I’m worried to make it worse and get an injury that keeps me out for months but I don’t want to just not go to the gym - unless that’s something you’d really recommend doing. Just some advice would be VERY appreciated.
One thing I had in mind was just to cut the DE bench and take a deload week - do tricep extensions and rows as they don’t trouble my shoulder at all really and anything else I can think that wouldn’t affect it.
Thanks
If it’s sharp pain it’s usually not a good idea to lift through it. Soreness sure, but sharp pain usually indicates something else is wrong.
is it a big deal if your max for the day is lower then your previous max of that lift?
Finally finished my Lactic Tolerance training and the first Squat/Deadlift DE day of my speed strength wave. I’m starting to understand why some recommendations are so open to interpretation. Almost none of my planning has survived the training. I’ve had to change %s to maintain speed, lower the box (more mobile hips!), and switch supplemental lifts to figure out what really hits my weak points.
I think I’m going to do another couple blocks to get things figured out (namely my technique), then go looking for a meet.
I like your article on Elitefts, StormtheBeach. Those exercises seem perfect for an extra workout. I’m going to have to give them a shot.
[quote]black_angus1 wrote:
[quote]StormTheBeach wrote:
Sounds good but for timing’s sake, just consider the Transformation Block and the deload before the meet the same thing. This block only lasts 2 weeks, 3 weeks MAX.[/quote]
Alright, that seems logical. I like to pretty much stay the fuck out of the gym the week of a meet, so I should start the transformation block three weeks out, right?
I’ll try to get a rough accumulation block written up later today/this week and post it up for some critiquing.
[/quote]
You can still keep it at two weeks. I would strongly suggest doing some kind of speed work the week of the meet. Like go in on wednesday and do a couple singles at 30% just to get your mind right.
[quote]Chicksan wrote:
I did my first accumuation Lower DE day, FUCK YOU STB!!! Lol, just kidding. That was in tense. I felt good at the end of the lift and actually questioned whether or not I put enough into it. 20x2x250 to a 14 inch box in under 17 minutes, I thought I had done enough, but just figured Id be on the floor. About 2 hours later, that truck hit me and I was dead. I hurt from my traps to my ankles right now. I cant wait for the next DE day.
Just out of curiosity, as long as you have 1RM for the SSB and 14in Cambered bar, can you use those for these accumulation DE days. Thanks again[/quote]
Bahahaha. good shit man. I always love hearing how bad this is for other people because it almost kills me everytime I do it to myself.
Yes, absolutely. Change the bars as often as possibile for the accumulation block.
[quote]michael_xyz wrote:
I was doing some 1-board pressing and hit a 115kg PR. I then decided to get some more volume in for reps above 90% and did 105kg x 2. Initially was just gonna do a single but it didn’t feel to bad so went for another rep. Everything was okay till a few minutes later I felt a lot of sharp pain in my right shoulder. I’m been taking anti-inflams, cream to help (dunno if it really does much but worth a shot) and trying to rest it.
However, tomorrow I have DE Bench day. What do I do? I could still probably bench but it would involve quite a bit of pain I’d imagine. Should I take this opportunity for a deload week or what?
I’m worried to make it worse and get an injury that keeps me out for months but I don’t want to just not go to the gym - unless that’s something you’d really recommend doing. Just some advice would be VERY appreciated.
One thing I had in mind was just to cut the DE bench and take a deload week - do tricep extensions and rows as they don’t trouble my shoulder at all really and anything else I can think that wouldn’t affect it.
Thanks[/quote]
Here is something that I have picked up over the last decade or so of training:
If something hurts, more of the same thing will make it hurt worse. Don’t rest it but keep it moving, ice the shit out of it, if it doesn’t get better or gets worse, go see a doctor.
[quote]Vladamir wrote:
is it a big deal if your max for the day is lower then your previous max of that lift? [/quote]
Not a huge deal. It happens once in a while. If it happens on a more frequent basis, something needs to change with your training.
[quote]Razamataz wrote:
Finally finished my Lactic Tolerance training and the first Squat/Deadlift DE day of my speed strength wave. I’m starting to understand why some recommendations are so open to interpretation. Almost none of my planning has survived the training. I’ve had to change %s to maintain speed, lower the box (more mobile hips!), and switch supplemental lifts to figure out what really hits my weak points.
I think I’m going to do another couple blocks to get things figured out (namely my technique), then go looking for a meet.
I like your article on Elitefts, StormtheBeach. Those exercises seem perfect for an extra workout. I’m going to have to give them a shot.[/quote]
EXCELLENT plan. Take as much time as you need to figure out what is going to be optimal for you. My only suggestion would be to compete as often as you physically can. If for no other reason, it will help you get your training dialed in early on.
Speaking of the EliteFTS article:
Check out some AWESOME shoulder stuff:
http://articles.elitefts.com/articles/training-articles/mobile-shoulders-push-big-benches/