[quote]simonsky96 wrote:
Mike, in your latest video, I like to say that it makes a TON of sense. If I’m trying to do that in my squat, why not in the bench? It was an eye opener for me hahahaha
However, I don’t think it is an “error.” I’m an IPF lifter and this is one of the ways to increase one’s arch without the heel leaving the floor. I guess it’s pick your poison in this case, a higher arch vs. better capacity for leg drive.[/quote]
I meant error in terms of mechanical loading. Everybody is different, but leg drive is key, having the humerous set in the back of the capsule is key, and being positioned before you are underloaded is key. After that is where we get into personal preferences and form differences between lifters.
Thanks for watching. I started a new blog that’s pretty much going to be a bunch of shit like this. Thanks for the feedback. The post will be up in a little bit.
[quote]simonsky96 wrote:
Mike, in your latest video, I like to say that it makes a TON of sense. If I’m trying to do that in my squat, why not in the bench? It was an eye opener for me hahahaha
However, I don’t think it is an “error.” I’m an IPF lifter and this is one of the ways to increase one’s arch without the heel leaving the floor. I guess it’s pick your poison in this case, a higher arch vs. better capacity for leg drive.[/quote]
I meant error in terms of mechanical loading. Everybody is different, but leg drive is key, having the humerous set in the back of the capsule is key, and being positioned before you are underloaded is key. After that is where we get into personal preferences and form differences between lifters.
Thanks for watching. I started a new blog that’s pretty much going to be a bunch of shit like this. Thanks for the feedback. The post will be up in a little bit.[/quote]
I’m referring to the feet positioning hahaha. Unracking the weight by pushing up then putting it over your face is most definitely an error.
[quote]marlboroman wrote:
just thought of another question . are DE lower percentages based on free squat max or box squat max ?[/quote]
Based off of EXACTLY your best/most recent (which should be the same thing unless you had an injury) contest test. Don’t base it off of ‘where you think you are at’ and don’t round up. This is very important.
Good question.[/quote]
got it . I’ll use my best weight since hernia surgery ( which was for a double around thanksgiving actually ).
thanks again[/quote]
Damn, Hernia surgeries suck. I have a titanium mesh screen the size of a soft ball in my stomach. It triggers a gag reflex everytim my belt hits it… which is a lot of fun in the bottom of my squat.
Did you get a screen? Or just a normal repair?[/quote]
open surgery / mesh repair / inguinal. that was my second one . I blew the other side about 13 years ago , way before I started lifting . this last one was a walk in the park compared to the first . I was back in the gym for upper body in 11 days…bare bar squatting in the third or fourth week . slowly worked up to a heavy double over about 12 weeks or so . sit ups spooked me a bit though . I could feel things…un-mentionable things , so I quit doing them for awhile .
[quote]ThermalWarrior wrote:
Re: Peaking for a comp
Is the preferred method for peaking this:
3 weeks out 1rm
2 weeks out 90% 1rm
Comp week - 50% 1RM/DE work
All sessions with normal assistance work? and are sessions stripped back to 1 session a week? Cheers!
[/quote]
This is exactly why I left the Transformation Block kinda vague. It totally depends on the person. Personally, I can still hit a pretty heavy bench 2 weeks out. I switch to JUST assistance work on ME sq/dl day. And that is with ONLY 50% bar weight, no bands, for 10-12 sets.
Meet week is assistance work sunday-tuesday. Wednesday is a mock meet with 30% on all the lifts for 5-6 singles. Thursday is assistance work. Friday is off sometimes. Saturday is the meet (usually).
It’s whatever works for you. You are going to need to do a couple meets and try some different things out to see what works. I feel like hell by that last intensification week… that last thing I want to do is lift heavy for a 4th week. If your recovery capabilities are good, you might not have a problem. Just rememebr:
The three weeks leading up to that 90% beat the shit out of you. It’s going to feel very hard and heavy if you did the intensification block correctly. If it feels great, you may be peaking too early, which is not a bad thing because then you can prepare better for the next competition.
Does this help?[/quote]
Yeah it makes a lot of sense. What Ill do is run it like I said and report back with the results!
i keep missing 2-3 workouts a month on a 4 day a week program. i have loved what doing westside has done for me in the last few months but i want to try a 3 day a week program. should i just extend the time between workouts or try a redistributed version to get everything done in 3 days?
i am going to start training my girlfriend and i will be able to get small stuff done on her days. like more conditioning, mobility work, some ab stuff, etc. but i am not planning on having those listed as primary workouts. just if i can i will and yay for me.
[quote]simonsky96 wrote:
Mike, in your latest video, I like to say that it makes a TON of sense. If I’m trying to do that in my squat, why not in the bench? It was an eye opener for me hahahaha
However, I don’t think it is an “error.” I’m an IPF lifter and this is one of the ways to increase one’s arch without the heel leaving the floor. I guess it’s pick your poison in this case, a higher arch vs. better capacity for leg drive.[/quote]
I meant error in terms of mechanical loading. Everybody is different, but leg drive is key, having the humerous set in the back of the capsule is key, and being positioned before you are underloaded is key. After that is where we get into personal preferences and form differences between lifters.
Thanks for watching. I started a new blog that’s pretty much going to be a bunch of shit like this. Thanks for the feedback. The post will be up in a little bit.[/quote]
I have a really high bench that takes away some of my leg drive. Should I be putting something under my feet when I bench so that I can train with more leg drive? Is that something that needs to be trained? I know it’s important to practice like you play, but do I need to train on a bench that’s similiar in height to what I might be using in a meet?
Hey guys, just a quickie about the incline bench - never done this thing before (literally). Tried it today, probably won’t be able to hit 8 reps at 1 plate (200 max atm). If I give it 3 weeks of heavy inclines on ME days, would it transfer good to the regular bench ?
[quote]asooneyeonig wrote:
i keep missing 2-3 workouts a month on a 4 day a week program. i have loved what doing westside has done for me in the last few months but i want to try a 3 day a week program. should i just extend the time between workouts or try a redistributed version to get everything done in 3 days?
i am going to start training my girlfriend and i will be able to get small stuff done on her days. like more conditioning, mobility work, some ab stuff, etc. but i am not planning on having those listed as primary workouts. just if i can i will and yay for me.[/quote]
Wendler wrote a book on training three days a week, it’s called…‘Training Three Days A Week’.
I’d just split up the 4 day template over ten days or whatever. I’ve done that before, it works fine. You won’t get any weaker. It might become a pain once you start planning for a meet, but if you’re willing to take some time to schedule everything ( when you want your last heavy sw/bp/dl to fall, etc) then it shouldn’t be a problem.
[quote]asooneyeonig wrote:
i keep missing 2-3 workouts a month on a 4 day a week program. i have loved what doing westside has done for me in the last few months but i want to try a 3 day a week program. should i just extend the time between workouts or try a redistributed version to get everything done in 3 days?
i am going to start training my girlfriend and i will be able to get small stuff done on her days. like more conditioning, mobility work, some ab stuff, etc. but i am not planning on having those listed as primary workouts. just if i can i will and yay for me.[/quote]
Wendler wrote a book on training three days a week, it’s called…‘Training Three Days A Week’.
I’d just split up the 4 day template over ten days or whatever. I’ve done that before, it works fine. You won’t get any weaker. It might become a pain once you start planning for a meet, but if you’re willing to take some time to schedule everything ( when you want your last heavy sw/bp/dl to fall, etc) then it shouldn’t be a problem.[/quote]
I got that book . I think that was the first mentioning of 531 . but what you said about spreading it out is what I finally settled on . every other day , so 8 days to get thru 4 sessions ( 2 ME / 2 DE ), with a couple “extras” when needed . when I see something coming up that may interfere , I can easily move a session forward by a day . rarely do I feel the need for 2 consecutive days off . and this way I’m squatting every 4 days , which is a huge plus for recovery . the plusses of this lay-out are many…for me anyway .
I retried my deadlift max today, I know you shouldnt do it as a max effort lift but I wanted to see where I was at and to re calculate my weak points. Well I got the bar off the floor at about mid shin then I lost it. I was thinking how about sumo dead lifts as an assitance exercise in order to get my hips stronger. My friend said even though my hips are probably my weakness i shouldnt do sumo pulls cause it would burn the CNS. He isnt familiar with the conjugate method though he does his own thing for stronmen competition. What would you suggest?
[quote]asooneyeonig wrote:
i keep missing 2-3 workouts a month on a 4 day a week program. i have loved what doing westside has done for me in the last few months but i want to try a 3 day a week program. should i just extend the time between workouts or try a redistributed version to get everything done in 3 days?
i am going to start training my girlfriend and i will be able to get small stuff done on her days. like more conditioning, mobility work, some ab stuff, etc. but i am not planning on having those listed as primary workouts. just if i can i will and yay for me.[/quote]
Wendler wrote a book on training three days a week, it’s called…‘Training Three Days A Week’.
I’d just split up the 4 day template over ten days or whatever. I’ve done that before, it works fine. You won’t get any weaker. It might become a pain once you start planning for a meet, but if you’re willing to take some time to schedule everything ( when you want your last heavy sw/bp/dl to fall, etc) then it shouldn’t be a problem.[/quote]
I got that book . I think that was the first mentioning of 531 . but what you said about spreading it out is what I finally settled on . every other day , so 8 days to get thru 4 sessions ( 2 ME / 2 DE ), with a couple “extras” when needed . when I see something coming up that may interfere , I can easily move a session forward by a day . rarely do I feel the need for 2 consecutive days off . and this way I’m squatting every 4 days , which is a huge plus for recovery . the plusses of this lay-out are many…for me anyway .[/quote]
It looks like you answered your own question. Obviously its not ideal but you can still get a shitload of work done.
[quote]LoveSquatting wrote:
Hey guys, just a quickie about the incline bench - never done this thing before (literally). Tried it today, probably won’t be able to hit 8 reps at 1 plate (200 max atm). If I give it 3 weeks of heavy inclines on ME days, would it transfer good to the regular bench ? [/quote]
If you are really that concerned about it, try something like an incline for ME work week 1, do some other bench variation week 2 then do incline DB presses for a 50 rep max, then week 3, do a close grip incline for ME work. Just vary it up but still train the movement pattern.
[quote]simonsky96 wrote:
Mike, in your latest video, I like to say that it makes a TON of sense. If I’m trying to do that in my squat, why not in the bench? It was an eye opener for me hahahaha
However, I don’t think it is an “error.” I’m an IPF lifter and this is one of the ways to increase one’s arch without the heel leaving the floor. I guess it’s pick your poison in this case, a higher arch vs. better capacity for leg drive.[/quote]
I meant error in terms of mechanical loading. Everybody is different, but leg drive is key, having the humerous set in the back of the capsule is key, and being positioned before you are underloaded is key. After that is where we get into personal preferences and form differences between lifters.
Thanks for watching. I started a new blog that’s pretty much going to be a bunch of shit like this. Thanks for the feedback. The post will be up in a little bit.[/quote]
I have a really high bench that takes away some of my leg drive. Should I be putting something under my feet when I bench so that I can train with more leg drive? Is that something that needs to be trained? I know it’s important to practice like you play, but do I need to train on a bench that’s similiar in height to what I might be using in a meet?
Where will this new log be located?[/quote]
Figure out the competitiong bnech height and yes, put something under your feet. Leg drive has to be perfected to get a good bench.
[quote]Vladamir wrote:
I retried my deadlift max today, I know you shouldnt do it as a max effort lift but I wanted to see where I was at and to re calculate my weak points. Well I got the bar off the floor at about mid shin then I lost it. I was thinking how about sumo dead lifts as an assitance exercise in order to get my hips stronger. My friend said even though my hips are probably my weakness i shouldnt do sumo pulls cause it would burn the CNS. He isnt familiar with the conjugate method though he does his own thing for stronmen competition. What would you suggest? [/quote]
First off, kill and eat your friend. He will be much more useful that way.
Anytime you lose a pull below the knee, it’s one of three things:
You need to develop more speed off the floor
Your technique is off
It was too heavy
99% of the time its a combination of 1 and 2. You would GREATLY benefit from using bands for your speed pulls if you arent already. Make sure your technique is dialed in and you arent going to shit on your heavy pulls.
Sumo Pulls will definitely help your hips. RDLs (Sumo and conv.) work wonders as well.
[quote]LoveSquatting wrote:
Hey guys, just a quickie about the incline bench - never done this thing before (literally). Tried it today, probably won’t be able to hit 8 reps at 1 plate (200 max atm). If I give it 3 weeks of heavy inclines on ME days, would it transfer good to the regular bench ? [/quote]
If you are really that concerned about it, try something like an incline for ME work week 1, do some other bench variation week 2 then do incline DB presses for a 50 rep max, then week 3, do a close grip incline for ME work. Just vary it up but still train the movement pattern.
[/quote]
Sounds good, but do you think it will transfer to my regular bench ?
"Also, this is were extra workouts kick ass. I will use squatting again, say you want to work on technique, have no strength out of the hole, and something in your hips is sore. If you are training smart you can structure an extra workout that would look something like this:
The day after a ME or DE squat workout:
-Band tractions, soft tissue work, and hip mobility for 5 - 10 minutes
-Load a bar with 20-30% of ther weight you used the previous day (This is kinda the Rule of 60%, but I like to drop it lower after ME workouts). Either do a dyanmic workout, 10-20 sets of 3, or shoot for 100 reps in a short a time as possble with good form.
-Some glute/oblique work for the bottom end weakness if those are your issues"
My weakness is out the whole with squats so I plan on doing this. Is it possible to do a similiar workout like this for deadlifts? also I have been a slow fuck from the playground to the college wrestling mat so I should try these like extra dynamic lifts right.
A couple questions arose in my mind during today?s training session. First of, should the bar speed be the same for all three days of the speed-strength wave? I realize that it should always be explosive, but should the bar be moving the same speed all three days?
Also, when should I be breathing during a set of box squats? I?m pretty new to box squats, but when I did free squats I always took a big breath before unracking the bar and then another after getting into position then held that until I finished the rep. Now I?ve been taking another breath while sitting on the box and I?m thinking this might be a mistake.
A couple questions arose in my mind during today?s training session. First of, should the bar speed be the same for all three days of the speed-strength wave? I realize that it should always be explosive, but should the bar be moving the same speed all three days?
Also, when should I be breathing during a set of box squats? I?m pretty new to box squats, but when I did free squats I always took a big breath before unracking the bar and then another after getting into position then held that until I finished the rep. Now I?ve been taking another breath while sitting on the box and I?m thinking this might be a mistake.
[quote]louiek wrote:
Should I be keeping a specific cycle of ME movements? Or can I just pick whatever-the-hell-ME-lift I want each week?[/quote]
Realistically you have the freedom to do what ever the hell you want, so that means you could be successful using either method you mentioned. However keep in mind doing a reverse band SSB bench press to a 6 inch foam roller while laying on a bosu ball isn’t going to be your best option… Ideally you want to cycle through ME movements you know correlate to bettering your competition lifts, but one morning your not just wake up and know what those exercises are. It will take time trying different exercises as well as exercise combinations to know what works best for you. In the end, have a reason justifying why you are choosing an exercise and bust your sack on ME day and move shit as fast as humanly possible on your DE day and you will improve. Also keep a detailed log which will make it much easier in determining progress as well as finding out what works well for you.