Is it okay to incorporate grip workouts on top of my normal westside routine? Not subsituting it for any assistance exercises. I don’t have a gripper btdubs so all grip works are probably gonna be done with weights.
[quote]StormTheBeach wrote:
[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]
Hmm, not sure I fully understand what I have to do lol. 
So you’d recommend deloading and just going light on things? Would you bench press though - as that is what got me this problem I’m assuming not (as you say more of the same will make it worse).
Try with a bigger arch, close grip and pull the shoulder blades together really hard.
[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]
Could you link the article ?
[quote]LoveSquatting wrote:
[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]
Could you link the article ?
[/quote]
Here you go:
http://articles.elitefts.com/articles/training-articles/mobile-shoulders-push-big-benches/
[quote]Macmade wrote:
Is it okay to incorporate grip workouts on top of my normal westside routine? Not subsituting it for any assistance exercises. I don’t have a gripper btdubs so all grip works are probably gonna be done with weights. [/quote]
Absolutely. Strong hands are crucial for all of the competition lifts. Fat bar deadlifts, high rep power cleans, plate pinches, coc gripper holds, and all kinds of sledgehammer work seem to do the trick. You don’t want to go nuts with it though. Worn out hands = shitty lifts. Tack them into your assistance work on lower training days and cycle the workload just like everything else, a high volume day and a high intensity day.
[quote]michael_xyz wrote:
[quote]StormTheBeach wrote:
[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]
Hmm, not sure I fully understand what I have to do lol.
So you’d recommend deloading and just going light on things? Would you bench press though - as that is what got me this problem I’m assuming not (as you say more of the same will make it worse).
[/quote]
If I were you, I would do everything I could to make it better before I went back to benching. But, I would also do everything I could to work around it so that I wouldn’t have to stop training.
I can’t really be any more specific than that because 1. I’m not a doctor and 2. I have no idea what kind of damage you actually did.
What are your thoughts on band traction STB or anyone at least semi-knowledgeable on the subject?
For reference, here’s an article:
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_band_man
edit: nvm, I just looked at your article lol.
[quote]Fletch1986 wrote:
What are your thoughts on band traction STB or anyone at least semi-knowledgeable on the subject?
For reference, here’s an article:
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_band_man
edit: nvm, I just looked at your article lol.[/quote]
I’ll add my 2 cents in. I use it regularly for shoulders, hips, and my low back. It’s been unbelievable and helped me come back from a herniated disc much quicker.
[quote]StormTheBeach wrote:
[quote]michael_xyz wrote:
[quote]StormTheBeach wrote:
[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]
Hmm, not sure I fully understand what I have to do lol.
So you’d recommend deloading and just going light on things? Would you bench press though - as that is what got me this problem I’m assuming not (as you say more of the same will make it worse).
[/quote]
If I were you, I would do everything I could to make it better before I went back to benching. But, I would also do everything I could to work around it so that I wouldn’t have to stop training.
I can’t really be any more specific than that because 1. I’m not a doctor and 2. I have no idea what kind of damage you actually did.[/quote]
Sure, sure, just asking because I’m sure you’ve had injuries in the past and how you’ve dealt.
Well, I went to the gym but I definitely couldn’t bench. Just did many rows and tricep extensions and face pulls. Quite annoying at a period that my bench has really shot up it’s now gonna stagnate (or even go down)…
Alright, I think I have an accumulation block set up now:
Upper DE:
Speed bench: sets for time
Barbell rows: 3x10
Triceps pushdowns/cable curls superset: 5x10 each
Face pulls: 5x10
Upper ME:
Main lifts:
Floor press
CG bench
Press
Barbell tricep extensions: 5x10
Cable press: 3x10 (I’m kind of iffy on these, not sure if it’s what I really want to put in here)
DB rows: 5x10
Lower DE:
Speed squats: sets for time
Speed deadlifts: sets for time
45* back raises: 5x10
Front squat holds (lighter weights for 20-30 seconds)
Lower ME:
Main lifts:
Rack/block pulls
Deficit deads
Good mornings
Front squats
Barbell hip thrusts: 3x10
Back raises: 5x10
Front squat holds (heavier weights for 5-10 seconds)
Going for 3rm and 5rm on the ME days, and minimal accommodating resistance on DE days. Still going to be doing a ton of chins in between sets for a lot of volume. HIIT will be done occasionally, mainly after DE days.
I really hope this is decent, because I need to get into this phase…well, now. In fact, I did lower ME today, with some reverse band rack pulls (pulling from just below mid shin).
I’m about ten weeks out of my meet, which gives me just enough time to get a four week accumulation phase in, an intensification phase, and then transformation/deload just in time for the meet (April 21st).
Again, thanks for all the information. I got a ton of learning to do, and I wouldn’t be surprised if I need to scrap the whole thing.
STB, front squat holds are definitely the most effective ab exercise I have ever done. Cheers.
[quote]black_angus1 wrote:
Alright, I think I have an accumulation block set up now:
Upper DE:
Speed bench: sets for time
Barbell rows: 3x10
Triceps pushdowns/cable curls superset: 5x10 each
Face pulls: 5x10
Upper ME:
Main lifts:
Floor press
CG bench
Press
Barbell tricep extensions: 5x10
Cable press: 3x10 (I’m kind of iffy on these, not sure if it’s what I really want to put in here)
DB rows: 5x10
Lower DE:
Speed squats: sets for time
Speed deadlifts: sets for time
45* back raises: 5x10
Front squat holds (lighter weights for 20-30 seconds)
Lower ME:
Main lifts:
Rack/block pulls
Deficit deads
Good mornings
Front squats
Barbell hip thrusts: 3x10
Back raises: 5x10
Front squat holds (heavier weights for 5-10 seconds)
Going for 3rm and 5rm on the ME days, and minimal accommodating resistance on DE days. Still going to be doing a ton of chins in between sets for a lot of volume. HIIT will be done occasionally, mainly after DE days.
I really hope this is decent, because I need to get into this phase…well, now. In fact, I did lower ME today, with some reverse band rack pulls (pulling from just below mid shin).
I’m about ten weeks out of my meet, which gives me just enough time to get a four week accumulation phase in, an intensification phase, and then transformation/deload just in time for the meet (April 21st).
Again, thanks for all the information. I got a ton of learning to do, and I wouldn’t be surprised if I need to scrap the whole thing.[/quote]
If I could, Id like to make one small suggestion. If you are going to super-set your ME lifts with chins, Id make sure to cut them out for your working sets. Just do the chins while warming up. This way, you can put all your effort into those last few sets.
[quote]Chicksan wrote:
[quote]black_angus1 wrote:
Alright, I think I have an accumulation block set up now:
Upper DE:
Speed bench: sets for time
Barbell rows: 3x10
Triceps pushdowns/cable curls superset: 5x10 each
Face pulls: 5x10
Upper ME:
Main lifts:
Floor press
CG bench
Press
Barbell tricep extensions: 5x10
Cable press: 3x10 (I’m kind of iffy on these, not sure if it’s what I really want to put in here)
DB rows: 5x10
Lower DE:
Speed squats: sets for time
Speed deadlifts: sets for time
45* back raises: 5x10
Front squat holds (lighter weights for 20-30 seconds)
Lower ME:
Main lifts:
Rack/block pulls
Deficit deads
Good mornings
Front squats
Barbell hip thrusts: 3x10
Back raises: 5x10
Front squat holds (heavier weights for 5-10 seconds)
Going for 3rm and 5rm on the ME days, and minimal accommodating resistance on DE days. Still going to be doing a ton of chins in between sets for a lot of volume. HIIT will be done occasionally, mainly after DE days.
I really hope this is decent, because I need to get into this phase…well, now. In fact, I did lower ME today, with some reverse band rack pulls (pulling from just below mid shin).
I’m about ten weeks out of my meet, which gives me just enough time to get a four week accumulation phase in, an intensification phase, and then transformation/deload just in time for the meet (April 21st).
Again, thanks for all the information. I got a ton of learning to do, and I wouldn’t be surprised if I need to scrap the whole thing.[/quote]
If I could, Id like to make one small suggestion. If you are going to super-set your ME lifts with chins, Id make sure to cut them out for your working sets. Just do the chins while warming up. This way, you can put all your effort into those last few sets. [/quote]
Agreed.
Also, reverse bands are probably your best option for the Accumulation Block but try to limit the amount of ‘against band’ work. You don’t want to kill yourself… yet.
Other than that, looks good to me. Good Luck!
[quote]Bambi wrote:
STB, front squat holds are definitely the most effective ab exercise I have ever done. Cheers.[/quote]
Yea, they are awesome. Hit a new PR with 655 for 8 seconds today and I think my soul left my body for a few minutes afterwards.
About the chins: I do them during my warm up sets for my main lifts, and usually during my assistance work. Rarely will I do them during my heavy main lift stuff. On the days I do rows, I usually do less chins, or I at least stop doing them before I get to rows.
Storm, do you mean that I should limit the amount of band tension I do for my DE work? That was my plan anyway, but I want to make sure. Also, I plan on sometimes doing using reverse bands and chains for my max effort work on occasion, for both this block, and my intensification block. As I said, on Tuesday I did low (below mid shin) rack pulls with reverse bands.
Here’s what I’ve though of for a transformation block.
Week 1
-DE bench day:
45% no bands/chains 12x3
supersett chins on a straight bar and cgbp about 30sec rest between the two movements and a minute between supersetts for higher reps
supersett bb biceps and triceps exercise for higher reps
-ME squat day
1RM box squat
super set stiff legged DLs with front squats with 45 sec between the exercises and 1:30 between supersetts
high rep ab work with a bb
ME bench
1RM close grip bp
same RE work or similar as the DE day
DE legs
50% no bands/chains 12x2
6x1 for DL
RE work like last time
Week 2
DE bench
light plyos
45% 4x3 straight weight
go home
ME legs
light plyos
work up to 70% free squat
go home
ME bench
light plyos
work up to 70% bench press
go home
DE legs
light plyos
50% 4x2
2x2 DL
mike, so I was reading this article: http://www.westside-barbell.com/articles/programming-organization/
care to shed some thoughts on this part:
This period of training starts the competitive phase for track and field. At Westside this is the circa-max phase, based solely on the squat training weeks. In week 1 work up to the top weight of your all-time best. For Westside that means a box record. During week 2, work up to approximately 90% of your all-time best. In week 3 use 50% of your all-time best for 2 sets of 2 reps. Week 4 is the meet. Note: A 3-week reverse wave pendulum is used.
is my interpretation of this right?
4 weeks out 100%
3 weeks out 90%
2 weeks out 50%x2x2
meet week rest
and if so, is this straight weight? and what if I’m a raw lifter, what exercise would I sub for box squatting?
Yes, that is straight weight. You use straight weight for both the ME and DE days during the transformation. For a raw squatter, just take out the box. Again, this is for both ME and DE days.
[quote]black_angus1 wrote:
Yes, that is straight weight. You use straight weight for both the ME and DE days during the transformation. For a raw squatter, just take out the box. Again, this is for both ME and DE days.[/quote]
You do those percentages for both DE and ME days? or are you referring to taking out the box? hehehe
How about my deadlifting? How will I go about it during this time?