[quote]michael_xyz wrote:
[quote]Razamataz wrote:
In which block should I be working up to a heavy double (is it always a double?) after my DE work? Should I be working up to a double on all three lifts, including the deadlift?[/quote]
I may be wrong so wait for more knowledgeable members to comment but I think that Louie Simmons said that only at something like 3xBW on squats should you think about working up to some heavy numbers on DE days. There’s a name to this but I forgot it.
So unless you’re at that level I wouldn’t do it. Maybe very occasionally but not something you want to do often. As I said, wait for STB or someone to comment.[/quote]
I think you mean circa-max.
Just saw you on the westside forums, welcome :).
Has anyone had luck with weakness from the bottom on deadlift with deficit DE deads? I was going to run a cycle or two.
Is it possible to squat 10lbs LESS than one’s PR set a month ago after no heavy squatting during the month?
About a month ago, I hit a 275lbs squat PR then another two consecutive 5lbs PRs, making my squat 285lbs. Then I moved on to something else for a month and during that period of time, I’ve restricted my lower body assistances to Hyperextension/Glute-ham raise and RDL, which I’ve plateaued for quite some time. Today, I failed at 275. At first, I speculated my quadricep as my liability, then I hit a 295, 10lbs PR on leg press, full ROM. Then my lower back, until I hit a 10lbs PR on that as well. Even though I didn’t heavy squat but I squat 60 reps every dynamic day, so it couldn’t be plausible to say I’ve alienated from the correct form. So what seems to be the problem here? If it helps, my sticking point today was the usual approx. 4 inches off.
[quote]Macmade wrote:
Is it possible to squat 10lbs LESS than one’s PR set a month ago after no heavy squatting during the month?
About a month ago, I hit a 275lbs squat PR then another two consecutive 5lbs PRs, making my squat 285lbs. Then I moved on to something else for a month and during that period of time, I’ve restricted my lower body assistances to Hyperextension/Glute-ham raise and RDL, which I’ve plateaued for quite some time. Today, I failed at 275. At first, I speculated my quadricep as my liability, then I hit a 295, 10lbs PR on leg press, full ROM. Then my lower back, until I hit a 10lbs PR on that as well. Even though I didn’t heavy squat but I squat 60 reps every dynamic day, so it couldn’t be plausible to say I’ve alienated from the correct form. So what seems to be the problem here? If it helps, my sticking point today was the usual approx. 4 inches off. [/quote]
Yes. It’s absolutely possible. Think about the long run, not the month to month.
[quote]Fletch1986 wrote:
Has anyone had luck with weakness from the bottom on deadlift with deficit DE deads? I was going to run a cycle or two. [/quote]
I’ve been doing band DL’s and recently set a new PR. I was doing tens sets of 1-3 with 40-50% plus bands. These are fairly new to me and I’m quite tall so I choose to proceed with caution and would rather go too light than too heavy.
I have also found good mornings helped me with my deadlifting overall, good mornings are a fairly recent introduction to my training. The next variation I am going to try is good mornings from the bottom position (concentric, with the bar suspended on chains), I’m just going to have to fiddle about a bit to set it up in my power rack.
[quote]Fletch1986 wrote:
Has anyone had luck with weakness from the bottom on deadlift with deficit DE deads? I was going to run a cycle or two. [/quote]
Short Answer: Yes
Longer Answer: My legs are weak. My back is like a fucking truck, but I always seem to be weak off the floor in the deadlift and a few inches out of the hole when squatting. Things I found that help me off the floor are deficit deadlifts, speed deadlifts against bands, and leg presses.
Thank you to those who answered my previous quesiton.
Today, during Speed Bench, I noticed I am much more explosive with a narrow grip than with my widest grip. Would this indicate that I need more low-end work like incline press and dumbell press or weighted push-ups?
[quote]Razamataz wrote:
Thank you to those who answered my previous quesiton.
Today, during Speed Bench, I noticed I am much more explosive with a narrow grip than with my widest grip. Would this indicate that I need more low-end work like incline press and dumbell press or weighted push-ups?[/quote]
Might just mean that’s where you’re naturally stronger. I switched to conventional deadlift after I noticed on speed work that I was faster and more explosive compared to sumo which is what I started doing.
For Accumulation phase DE work is very high volume. For Intensification phase you do more like 8-9 sets. Does that mean that you should raise the weight too or not necessarily?
[quote]michael_xyz wrote:
For Accumulation phase DE work is very high volume. For Intensification phase you do more like 8-9 sets. Does that mean that you should raise the weight too or not necessarily?[/quote]
No, not really. Accumulation you ideally should be using around 50%. Intensification you should be waving between 50-60% for squat, and 50% for bench (60% if you are a newer lifter). These are all just rough estimations though. The goal is to move the weight fast with moderate resistance. Sometimes this is lower percentages, sometimes people can manage to work with higher.
You can max out on DE days every now and then if you feel really good that day, but I wouldn’t get in the habit of doing it and you should alter your volume on the following days accordingly.
[quote]Razamataz wrote:
Thank you to those who answered my previous quesiton.
Today, during Speed Bench, I noticed I am much more explosive with a narrow grip than with my widest grip. Would this indicate that I need more low-end work like incline press and dumbell press or weighted push-ups?[/quote]
This is not always the case though i’m not saying it isn’t. My wide grip bench is faster than my medium grip bench on speed day but my medium grip is stronger. Obviously due to the ROM.
However since you are the opposite with the longer ROM being faster than the wider ROM, it might just be the case.
[quote]Razamataz wrote:
Thank you to those who answered my previous quesiton.
Today, during Speed Bench, I noticed I am much more explosive with a narrow grip than with my widest grip. Would this indicate that I need more low-end work like incline press and dumbell press or weighted push-ups?[/quote]
I’ve got a similar issue but as was mentioned by others, I can move more weight in my competition grip than I can close grip. Some of the issue is technique, some of the issue weakness off the chest and not being able to engage the lats and delts appropriately. As a raw lifter you’re never going to hurt from more work off your chest. In gear, just jack the shirt down, go up a ply or 5, and work that lockout!
I fucking smoked last week’s time on the deadlift. I beat it with 5 mins. 14:20 - 20 sets, 11lb(5kg) heavier than last time, DAMN!
The squat, however, only beat it with 40 secs, 11lb(5kg) heavier.
!!!damn!
For Intensification Phase on DE do you still want to do heavy, low rep movements or is it SLIGHTLY more relaxed in the sense that you do higher rep work because on ME day you do all the heavy, low rep stuff?
My plan was/is:
ME Squat: Squat variation and then deadlift variation for 5-6RM
ME Deadlift: Deadlift variation and then squat variation for 5-6RM
DE Squat/Deadlift: Speed squat, speed pulls and then GM variation for 3x5 (or something)
Ideas? I’m still a beginner so I’m not sure that doing ME GMs would be of much use at this stage. Here and there I’ll do it but rather rarely.
If you’re doing squat as a ME exercise, you can do some deadlifts for a special heavy exercise, but not in the same manner as the squat (as in 3-5 lifts above 90%). Try something like 3x6, 3x8, 5x5 with about 80%.
Hi,
First off. Thanks for doing this, and thanks for the clarifications on the different phases. I have used the basic template without any periodization thus far and it has worked really well. I’m going to try to alternate between accumulation, intensification and deload from now on.
I have a question: I only recently joined a PL club, and am totally unexperienced with gear. Last week I decided it was time to buy a shirt. I’m thinking of gradually implementing gear to get used to one thing at a time, and a shirt seemed as a good a start as any. The problem is that the Norwegian vendor we use can’t seem to decide which size to give me. My chest measurement is out of proportion with my arms. I have 15 inch arms and a 45 inch chest. Long bicep tendons make it very hard for me to build big arms.
Still, I’m considering trying to build them bigger. I don’t really give a shit how my arms look, but if I can’t get a shirt without increasing their girth I guess I’ll have to come up with some sort of specialized arm routine. If I was doing BB training I wouldn’t have a problem making a good one, but I worry that too much attention to this might interfere with my real goals of increasing the big three. Any suggestions as to how I should go about organizing this within the confines of the conjugate method?
Try doing some arm work at home with bands/dbs/bbs/kbs - whatever you have in hand. Try a few sets every day and see how that works out.
[quote]LoveSquatting wrote:
Try doing some arm work at home with bands/dbs/bbs/kbs - whatever you have in hand. Try a few sets every day and see how that works out.[/quote]
Thanks. I am contemplating a high frequency/ low volume approach. Doing lots of extra arm work on bench days in addition to other support and accessory exercises I need seems a bit over the top.
That’s exactly what I’m gonna do. Expecting my bands to arrive this week, I’m gonna do 5 low intensity sets for tris and bis every day for a month, let’s hope they grow. I want fuckin huge guns like Gregg Valentino and huge legs like Tom Platz. That’s my wet dream 
Nothing more hardcore than huge guns/trunks with a huge bench/squat.
