[quote]simonsky96 wrote:
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?[/quote]
You do straight weight for both DE and ME days. You take out the box for both DE and ME days.
Deadlifting, you do the same as squatting for DE.
So you do this:
4 weeks out 100%
3 weeks out 90%
2 weeks out 50%x2x2
meet week rest
for both SQ/DL on the same day?
The article was intended for geared powerlifters, so you’re “supposed” to do some kind of box squat variation. However, for raw lifters, I would suggest taking out the box and working off your competition best.
Personally, I plan on doing something like this for my transformation:
Two weeks out:
Work up to 85% on squat and dead
One week out:
Work up to 75% for 2x3 on squat and dead
Week of meet:
Do essentially nothing, maybe some sub-50% work to focus on form and not get lazy.
You could get away with just doing the squat, and I might end up doing that. But as for right now, the plan is to deadlift as well, but go a bit lighter for both. We’ll see how it goes. I’ll post up my whole transformation plan later.
First off this thread has helped me shape my training so much and I’ve had nothing but success since. I’ve also got a question, I’ll be competing RAW at Nationals in April however I want to also do the bench only in a shirt a few days later. I’ve worn my shirt once before and was able to touch in it but I’ve never actually learned it, Its a titan fury. Anyways my question is how should I start getting some work in my shirt leading up to Nationals without taking away from my regular training? I’m not worried about changing my ME work or anything to better my shirt work cause naturally my lockout is miles ahead of what I can get off my chest anyways. It really just comes down to trying to fit shirt work into my schedule. What do you reccomend?
Nice ideas man. I’ll post my plan for my next week too so we could toss around ideas for each other.
Just did Front Squat holds this morning - was shaking in 5 secs…somehow managed to get to 10 and I felt my guts were going to explode and come out of all my orifices. I will not even bother posting a weight cause it was embarrassingly little hah.
Good shit Storm. To anyone that hasn’t tired these - DO IT. Your manhood will grow at least 2" guaranteed!
[quote]StormTheBeach wrote:
[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.[/quote]
STB as your the resident ws method expert I thought I’d better ask this rather than do guess work myself. Would you have any idea how much rsistance is provided by jump stretch mini bands doubled up for bench. Putting these in on ME day and although it’s max effort don’t want to be puttingtoo much free weight on the bar and bombing out.
[quote]black_angus1 wrote:
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.[/quote]
Yes, limit band work for DE AND ME work for the accumulation block. Reverse band stuff is ok as long as you arent doing something like reverse band dead lifts from a 50 foot rack with strong bands. You don’t want to go nuts on the overload work in this block because it will wear your ass out real fast… just stick with your plan, you are definitely on the right track.
[quote]Fletch1986 wrote:
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
[/quote]
Looks solid to me, give it a shot and see how the meet goes. If the ME work has you feeling too beat up on week 1, I would suggest hitting all your 70% stuff that week, doing your 50% stuff early in the meet week, and then fitting a day where you go through all three lifts for a couple singles (5-8) with 30% just to get your speed and mind right for the meet.
[quote]irishlifting wrote:
[quote]StormTheBeach wrote:
[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.[/quote]
STB as your the resident ws method expert I thought I’d better ask this rather than do guess work myself. Would you have any idea how much rsistance is provided by jump stretch mini bands doubled up for bench. Putting these in on ME day and although it’s max effort don’t want to be puttingtoo much free weight on the bar and bombing out.[/quote]
Depending on arm length I believe they provide about 90lbs at the top.
[quote]simonsky96 wrote:
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?[/quote]
Unless you are squatting 3x your bodyweight, and Louie has said this as well, don’t even worry about this. He is talking about DE day, not ME day. Doing circa max training will send you to the hospital if you are not at the level you need to be to handle it.
[quote]clutz15 wrote:
First off this thread has helped me shape my training so much and I’ve had nothing but success since. I’ve also got a question, I’ll be competing RAW at Nationals in April however I want to also do the bench only in a shirt a few days later. I’ve worn my shirt once before and was able to touch in it but I’ve never actually learned it, Its a titan fury. Anyways my question is how should I start getting some work in my shirt leading up to Nationals without taking away from my regular training? I’m not worried about changing my ME work or anything to better my shirt work cause naturally my lockout is miles ahead of what I can get off my chest anyways. It really just comes down to trying to fit shirt work into my schedule. What do you reccomend? [/quote]
Obviously this is not ideal training because your form will not be optimal come competition time but if I were you:
Alternate each week between shirted ME work and raw ME work. On the shirted ME work week, do raw pressing assistance work like close girps, reverse band work, band resisted work, just anything raw with a full ROM. On the raw ME week, shirt up and do board presses for assistance work.
Spend as much time as you can working on both your raw bench and shirted bench between now and the meets.
[quote]StormTheBeach wrote:
[quote]clutz15 wrote:
First off this thread has helped me shape my training so much and I’ve had nothing but success since. I’ve also got a question, I’ll be competing RAW at Nationals in April however I want to also do the bench only in a shirt a few days later. I’ve worn my shirt once before and was able to touch in it but I’ve never actually learned it, Its a titan fury. Anyways my question is how should I start getting some work in my shirt leading up to Nationals without taking away from my regular training? I’m not worried about changing my ME work or anything to better my shirt work cause naturally my lockout is miles ahead of what I can get off my chest anyways. It really just comes down to trying to fit shirt work into my schedule. What do you reccomend? [/quote]
Obviously this is not ideal training because your form will not be optimal come competition time but if I were you:
Alternate each week between shirted ME work and raw ME work. On the shirted ME work week, do raw pressing assistance work like close girps, reverse band work, band resisted work, just anything raw with a full ROM. On the raw ME week, shirt up and do board presses for assistance work.
Spend as much time as you can working on both your raw bench and shirted bench between now and the meets.[/quote]
Sounds good I kinda wrote up my plan leading up to the meet (planned with my raw lifts in mind), I’ll adjust it and maybe post it up here for you to have a look at. Thanks again.
To the guy asking about bands: I’m not sure if you mean EFS bands, but if you are, then EFS has band charts for both the long and short bands.
[quote]black_angus1 wrote:
To the guy asking about bands: I’m not sure if you mean EFS bands, but if you are, then EFS has band charts for both the long and short bands.[/quote]
True, but they don’t have values for doubling the bands. And I looked on their site and they said on average, there’s 90lbs at the top for two doubled minis (looping minis around a db and putting the two loops over the bb for one example setup).
I would guess they would double, but you have to consider that it’s an exponential thing.
I just got caught up with this thread . wow , lots of info here .
if I recall , STB you recommend doing most or all DE squatting to a box (as do the fellas who wrote up the training manual from EFS). so heres my question… and apologies if it was asked before as I may have missed it… is there anything wrong with DE free-squatting mainly against bands (no box , normal stance) while using box variations for ME day ?
my current (and first in a while) cycle is set up as mentioned for the following reasons :
not that Im trying to out think those who are stronger than myself , but it seems this protocol better addresses my weaknesses .
or is my reasonong flawed ?
oh yeah , and I came up with great idea today at the gym …thought Id share if anyone
hasnt thought of it yet . instead of having different size boxes sitting around , you can use different thicknesses of plywood (cut to whatever size you need for it to sit in the correct places )to stand on while always using the same bench/box .
so if your box is 16" tall , and your standing with 2" of ply under each foot you’re in effect squatting to a 14" box .
frikkin genous
The “box” I use is one of these big rubber blocks we have all over the gym for apparently no reason whatsoever, with various bumper plates on top. A 25lb plate works for low box squatting, 45+25 is good for parallel, 45 is for just below parallel.
STB, and others. What are your thoughts on Oly lifts as extra workouts or perhaps at the beginning of workouts? I made the mistake of getting back on calstrength.com and it somewhat reignited my obsession. I started out on this site in the Oly section but after realizing it would take a while for me to be competitive compared to being able to compete in powerlifting now, I just switched over to PL. So basically if I wanted to throw some snatches and Cleans and Jerks in, where would you or is it not worth the time? I feel like there could be some carryover to deadlift pulling snatches and cleans from the weak spot of the deadlift on DE day a few sets before and a few sets after DE squats