The Westside Method Thread

Training Powerlifting
81

[quote]jakerz96 wrote:

[quote]GruntOrama wrote:
I need some clarification here on speed work with bands and chains.

Say I squat 400lbs. If I were to do speed strength work with bands or chains, how exactly would I go about loading it up?

Would it be 200lbs + 100lbs of bands or chains? (50% 1RM + 25% of 1RM)

or

200lbs + 25lbs of chains? (50% 1RM + 25% weight on the bar)

or

100lbs + 100lbs of chains or bands? (25% 1RM + 25% 1RM = 50% of 1RM total at the top)

I don’t exactly understand proper loading with accommodating resistance.[/quote]
The first one.[/quote]

x2

82

Thanks again for all your help with this thread! When I am going for a max on my bench press I stay tight on the way down but when I am pressing up my elbows will flare outwards so they turn almost perpendicular to my body. Any suggestions on what supplemental exercises this means I need to hammer?

83

[quote]nalgene1832 wrote:
Thanks again for all your help with this thread! When I am going for a max on my bench press I stay tight on the way down but when I am pressing up my elbows will flare outwards so they turn almost perpendicular to my body. Any suggestions on what supplemental exercises this means I need to hammer? [/quote]

A few things that may help:

Have your spotters yell at you “elbows in” to re-inforce technique

Remember when you bench, you want to act as though you are trying to pull the bar apart, that will help keep your elbows in and activate the tricepts.

Remember, you want your elbows to flare a little bit…not to your extent, but even with good form, they still will come away from your body a bit

I know alot of people who have used the slingshot to cure this problem

Wow, I just read that, and I really didnt do much!!! sorry man, hope it helps a little

84

[quote]Chicksan wrote:

[quote]nalgene1832 wrote:
Thanks again for all your help with this thread! When I am going for a max on my bench press I stay tight on the way down but when I am pressing up my elbows will flare outwards so they turn almost perpendicular to my body. Any suggestions on what supplemental exercises this means I need to hammer? [/quote]

A few things that may help:

Have your spotters yell at you “elbows in” to re-inforce technique

Remember when you bench, you want to act as though you are trying to pull the bar apart, that will help keep your elbows in and activate the tricepts.

Remember, you want your elbows to flare a little bit…not to your extent, but even with good form, they still will come away from your body a bit

I know alot of people who have used the slingshot to cure this problem

Wow, I just read that, and I really didnt do much!!! sorry man, hope it helps a little[/quote]

Thanks for the advice! Any little bit is helpful. I am still getting into this. I am currently around 155 or so and was going for a 275lb bench press PR last night. I got about 2-3 inches above my chest and my elbows just flared out and I failed on the lift. Even when I have people yelling at me I think I am just not strong enough to do it right yet. I guess I am not sure if I should be hammering my triceps or my lats more to help make it more tight (both are probably helpful). I was thinking either close grip 2 board presses, some banded bench press to work on exploding, and maybe JM Presses? Any other insight would be really helpful since I don’t really know which assistance exercises are the best ones for certain problems.

85

STB,

Thanks for the detailed replies. It all makes sens plus you are pretty good at explaning it. I have no idea where you find the time and the nerves to help so many faceless people online lol.

Anyway, good luck with your meet - we’ll all expect a detail recap and videos!

86

[quote]nalgene1832 wrote:

[quote]Chicksan wrote:

[quote]nalgene1832 wrote:
Thanks again for all your help with this thread! When I am going for a max on my bench press I stay tight on the way down but when I am pressing up my elbows will flare outwards so they turn almost perpendicular to my body. Any suggestions on what supplemental exercises this means I need to hammer? [/quote]

A few things that may help:

Have your spotters yell at you “elbows in” to re-inforce technique

Remember when you bench, you want to act as though you are trying to pull the bar apart, that will help keep your elbows in and activate the tricepts.

Remember, you want your elbows to flare a little bit…not to your extent, but even with good form, they still will come away from your body a bit

I know alot of people who have used the slingshot to cure this problem

Wow, I just read that, and I really didnt do much!!! sorry man, hope it helps a little[/quote]

Thanks for the advice! Any little bit is helpful. I am still getting into this. I am currently around 155 or so and was going for a 275lb bench press PR last night. I got about 2-3 inches above my chest and my elbows just flared out and I failed on the lift. Even when I have people yelling at me I think I am just not strong enough to do it right yet. I guess I am not sure if I should be hammering my triceps or my lats more to help make it more tight (both are probably helpful). I was thinking either close grip 2 board presses, some banded bench press to work on exploding, and maybe JM Presses? Any other insight would be really helpful since I don’t really know which assistance exercises are the best ones for certain problems.
[/quote]

Yes, you need strong tricepts and a strong back, but if you are lifting raw, you also need to train the chest and the shoulders as well. These are my favorite exercises for each, just remember that this is my opinion only. There are some guys are on here who are much stronger and smarter about this system, so please take my advice with a grain of salt. My best bench so far is 375@185lbs

Tri’s: Close grip bench, db rollbacks, bb extensions to chin, pushdowns, high board and pin press

Back: dead stop bb rows, chins, fucking love high rep db rows (kroc rows) t-bar row

Shoulders: Strict overhead press, one arm and two arm standing db press, wide grip front bb raises

Chest: bench press with bands, chains and straight weight, high rep db press both flat and incline

Again, this is what I use. Ive never had a coach. I read as much as I can and go off of how I feel. I do have a feeling this thread is going to help a bunch though. The best of luck to you

87

[quote]LiquidMercury wrote:

[quote]Razamataz wrote:
Thanks for great responses, guys. A couple more questions:

When do you do speed pulls? I noticed Dave Tate, in his most recent article, has them on some DE days and not others. Is there some way you’re supposed to cycle them that I’m not understanding?

Also, I have been doing jumps for a while and would like to continue to do so with this style of trianing. On which day would you suggest doing it? Or would you jump on an off day as an extra workout? Do you just do it whenever you can?[/quote]

I generally put them in after speed box squatting (DE Lower) 8 singles with about 50% straight weight and 25% band tension (short bands). I find singles are much better for speed work in this.

Regarding jumps = DE lower would be a good day or even after your ME lower movement. I’ve seen jumping done on the day after ME lower as well.[/quote]

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:
Thanks for great responses, guys. A couple more questions:

When do you do speed pulls? I noticed Dave Tate, in his most recent article, has them on some DE days and not others. Is there some way you’re supposed to cycle them that I’m not understanding?

Also, I have been doing jumps for a while and would like to continue to do so with this style of trianing. On which day would you suggest doing it? Or would you jump on an off day as an extra workout? Do you just do it whenever you can?[/quote]

At least on Dynmaic Days, after squats, for the speed pulls. If you feel really weak off the floor or slow when you pull heavy, add in a few speed sets before your Max Effort Lower work if you want to. Something like 40-50% for 6-8 singles would be plenty of extra speed work before a ME workout. Also, this has been working well for me, I will do some sumo (I pull conventional in meets) speed pulls with 30% on the bar for 6-10 sets on days after ME or DE lower work. The first few sets usually feel like shit but the last 4-6 are pretty fast.

As for cycling Speed Pulls on dynamic lower days, there is very limited info on this on the internet. In a actual conversation I had with Louie, he said they stick with 50% year round and just work the weakest foot position. For example, if you pull more sumo in meets, you should do a ton of your speed pulls conventional. He also said anyone that pulls under 800 uses quaded minis, anyone over 800 uses quaded monster minis. Personally, I like more variaiton than this. A typical cycle I would use would look like this:

Week 1: 50% against quaded minis, add a set of chain every 2 sets
Week 2: Reverse Band Pulls w/green bands and a fat bar- Work up to a weight thats heavy but still moves fast (usually around 75-80% of my best competition pull) and do 10 singles, half sumo, half conventional
Week 3: Relaxed overcome by dynamic pulls (I need a cooler name for these) w/50% for 10 singles, then do 2-3 singles of just regular speed pulls
Week 4: Speed pulls w/50% and 200lbs of chain for 10 singles or just drag a heavy sled fo a bunch of trips.

For the jumps, I started doing them on just ME/DE Lower days for the first few weeks. I was also doing plyo push ups and explosvie pull ups or rows on Upper Body days. I was doing them right after my warm-up but before my main work started for the day. This has worked pretty well. I have been doing tons of jumps on off days the last 2 weeks (Transformation) to get ready for my competition. So far so good. I will be able to comment on this further after my meet because I have no idea if all the extra shit I’ve been doing is actually going to help or not. I’ll find out after my last deadlift. haha.

Anyway, a good reccommendation for jumping, do it when you are fresh, take lots of rest, keep the volume low, vary the jumps, and keep detailed jump height and weighted jump records… and beat them as often as you can.[/quote]

So would you do these speed pulls every week? I ask because looking at some sample programs they have speed pulls on some weeks and not others. For example, the one in the recent Dave Tate article has speed pulls only on weeks 5,6, and 8 (what happened on week 7?).

88

[quote]StormTheBeach wrote:

Week 2: Reverse Band Pulls w/green bands and a fat bar- Work up to a weight thats heavy but still moves fast (usually around 75-80% of my best competition pull) and do 10 singles, half sumo, half conventional[/quote]

You can do Reverse Band Deadlifts for speed work? I’ve only ever used it for ME work. Can you do Reverse Band Bench Press for DE as well?

[quote]Week 3: Relaxed overcome by dynamic pulls (I need a cooler name for these) w/50% for 10 singles, then do 2-3 singles of just regular speed pulls
[/quote]

I’m not sure I know what Relaxed overcome by dynamic pulls are.

89

[quote]Chicksan wrote:

[quote]nalgene1832 wrote:

[quote]Chicksan wrote:

[quote]nalgene1832 wrote:
Thanks again for all your help with this thread! When I am going for a max on my bench press I stay tight on the way down but when I am pressing up my elbows will flare outwards so they turn almost perpendicular to my body. Any suggestions on what supplemental exercises this means I need to hammer? [/quote]

A few things that may help:

Have your spotters yell at you “elbows in” to re-inforce technique

Remember when you bench, you want to act as though you are trying to pull the bar apart, that will help keep your elbows in and activate the tricepts.

Remember, you want your elbows to flare a little bit…not to your extent, but even with good form, they still will come away from your body a bit

I know alot of people who have used the slingshot to cure this problem

Wow, I just read that, and I really didnt do much!!! sorry man, hope it helps a little[/quote]

Thanks for the advice! Any little bit is helpful. I am still getting into this. I am currently around 155 or so and was going for a 275lb bench press PR last night. I got about 2-3 inches above my chest and my elbows just flared out and I failed on the lift. Even when I have people yelling at me I think I am just not strong enough to do it right yet. I guess I am not sure if I should be hammering my triceps or my lats more to help make it more tight (both are probably helpful). I was thinking either close grip 2 board presses, some banded bench press to work on exploding, and maybe JM Presses? Any other insight would be really helpful since I don’t really know which assistance exercises are the best ones for certain problems.
[/quote]

Yes, you need strong tricepts and a strong back, but if you are lifting raw, you also need to train the chest and the shoulders as well. These are my favorite exercises for each, just remember that this is my opinion only. There are some guys are on here who are much stronger and smarter about this system, so please take my advice with a grain of salt. My best bench so far is 375@185lbs

Tri’s: Close grip bench, db rollbacks, bb extensions to chin, pushdowns, high board and pin press

Back: dead stop bb rows, chins, fucking love high rep db rows (kroc rows) t-bar row

Shoulders: Strict overhead press, one arm and two arm standing db press, wide grip front bb raises

Chest: bench press with bands, chains and straight weight, high rep db press both flat and incline

Again, this is what I use. Ive never had a coach. I read as much as I can and go off of how I feel. I do have a feeling this thread is going to help a bunch though. The best of luck to you[/quote]

This is all awesome advice. I would also suggest taking a look at your technique. If the bar isnt going exactly where you want it to go, then something is getting loose somewhere. Everything that is not directly responsible for moving the bar needs to be so fucking tight that you feel like youre going to explode.

x a billion on the tricep work too.

90

[quote]mlekava000 wrote:
STB,

Thanks for the detailed replies. It all makes sens plus you are pretty good at explaning it. I have no idea where you find the time and the nerves to help so many faceless people online lol.

Anyway, good luck with your meet - we’ll all expect a detail recap and videos![/quote]

Thanks buddy. I just wish I had someone to at least point me in the right direction with this shit. It’s taken about 10 years of reading and a trip up to Westside to figure out the stuff I know now. haha. I am more than happy to help. What’s the point of knowing all of this shit if I’m not going to try to help other people with it? You know?

91

[quote]Razamataz wrote:

[quote]LiquidMercury wrote:

[quote]Razamataz wrote:
Thanks for great responses, guys. A couple more questions:

When do you do speed pulls? I noticed Dave Tate, in his most recent article, has them on some DE days and not others. Is there some way you’re supposed to cycle them that I’m not understanding?

Also, I have been doing jumps for a while and would like to continue to do so with this style of trianing. On which day would you suggest doing it? Or would you jump on an off day as an extra workout? Do you just do it whenever you can?[/quote]

I generally put them in after speed box squatting (DE Lower) 8 singles with about 50% straight weight and 25% band tension (short bands). I find singles are much better for speed work in this.

Regarding jumps = DE lower would be a good day or even after your ME lower movement. I’ve seen jumping done on the day after ME lower as well.[/quote]

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:
Thanks for great responses, guys. A couple more questions:

When do you do speed pulls? I noticed Dave Tate, in his most recent article, has them on some DE days and not others. Is there some way you’re supposed to cycle them that I’m not understanding?

Also, I have been doing jumps for a while and would like to continue to do so with this style of trianing. On which day would you suggest doing it? Or would you jump on an off day as an extra workout? Do you just do it whenever you can?[/quote]

At least on Dynmaic Days, after squats, for the speed pulls. If you feel really weak off the floor or slow when you pull heavy, add in a few speed sets before your Max Effort Lower work if you want to. Something like 40-50% for 6-8 singles would be plenty of extra speed work before a ME workout. Also, this has been working well for me, I will do some sumo (I pull conventional in meets) speed pulls with 30% on the bar for 6-10 sets on days after ME or DE lower work. The first few sets usually feel like shit but the last 4-6 are pretty fast.

As for cycling Speed Pulls on dynamic lower days, there is very limited info on this on the internet. In a actual conversation I had with Louie, he said they stick with 50% year round and just work the weakest foot position. For example, if you pull more sumo in meets, you should do a ton of your speed pulls conventional. He also said anyone that pulls under 800 uses quaded minis, anyone over 800 uses quaded monster minis. Personally, I like more variaiton than this. A typical cycle I would use would look like this:

Week 1: 50% against quaded minis, add a set of chain every 2 sets
Week 2: Reverse Band Pulls w/green bands and a fat bar- Work up to a weight thats heavy but still moves fast (usually around 75-80% of my best competition pull) and do 10 singles, half sumo, half conventional
Week 3: Relaxed overcome by dynamic pulls (I need a cooler name for these) w/50% for 10 singles, then do 2-3 singles of just regular speed pulls
Week 4: Speed pulls w/50% and 200lbs of chain for 10 singles or just drag a heavy sled fo a bunch of trips.

For the jumps, I started doing them on just ME/DE Lower days for the first few weeks. I was also doing plyo push ups and explosvie pull ups or rows on Upper Body days. I was doing them right after my warm-up but before my main work started for the day. This has worked pretty well. I have been doing tons of jumps on off days the last 2 weeks (Transformation) to get ready for my competition. So far so good. I will be able to comment on this further after my meet because I have no idea if all the extra shit I’ve been doing is actually going to help or not. I’ll find out after my last deadlift. haha.

Anyway, a good reccommendation for jumping, do it when you are fresh, take lots of rest, keep the volume low, vary the jumps, and keep detailed jump height and weighted jump records… and beat them as often as you can.[/quote]

So would you do these speed pulls every week? I ask because looking at some sample programs they have speed pulls on some weeks and not others. For example, the one in the recent Dave Tate article has speed pulls only on weeks 5,6, and 8 (what happened on week 7?). [/quote]

I would most definitely reccommend every week. Especially with a movement with no stored elastic energy (like there being no eccentric phase in the deadlift) speed/explosiveness is crucial.

92

[quote]Razamataz wrote:

[quote]StormTheBeach wrote:

Week 2: Reverse Band Pulls w/green bands and a fat bar- Work up to a weight thats heavy but still moves fast (usually around 75-80% of my best competition pull) and do 10 singles, half sumo, half conventional[/quote]

You can do Reverse Band Deadlifts for speed work? I’ve only ever used it for ME work. Can you do Reverse Band Bench Press for DE as well?

[quote]Week 3: Relaxed overcome by dynamic pulls (I need a cooler name for these) w/50% for 10 singles, then do 2-3 singles of just regular speed pulls
[/quote]

I’m not sure I know what Relaxed overcome by dynamic pulls are.[/quote]

You can do whatever the hell you want for Dynamic Efforts. As long as you are moving fast, it really doesn’t matter. I love doing rev. band bench for speed work, it takes a tone of stress off the shoulders.

For the relaxed overcome by dynamic pulls (which will hence forth be reffered to as ROCD pulls because Im sure there will be some questions about this):

Set up a deadlift bar in front of something to sit on. Reach down, grab the bar, and sit down for at least 6 seconds. Totally relax everything (except your hands). When the 6 seconds are up, flex your back as hard as you can, and blast the weight up. This completely removes any chance of a stretch reflex. Initiating the pull from a COMPLETELY relaxed position is an extremely explosive evercise. Here is a video:

The box was a little low, other than that, this felt fast as shit.

93

just curious could you do strict overhead press for a ME exercise? I know it doesnt hit the chest but it hits the shoulders and tris good. IT also uses the back to stabalize

94

I don’t remember seeing this asked yet. When doing dynamic squatting, how often should you use briefs and during which phases of progression? I guess I’m also curious when to use other gear like suits and shirts as far as max effort and dynamic effort and phase progression go. If you are training for a raw meet, would using briefs for dynamic work benefit you at all or should you not even bother?

95

What general changes would you do for a raw lifter? I know that as a raw lifter, I need more shoulder and chest work for bench (which is something I have focused quite a bit on since I started Westside), but what else would you suggest?

Again, I’m just talking about general changes here, nothing too specific or specialized.

96

[quote]black_angus1 wrote:
What general changes would you do for a raw lifter? I know that as a raw lifter, I need more shoulder and chest work for bench (which is something I have focused quite a bit on since I started Westside), but what else would you suggest?

Again, I’m just talking about general changes here, nothing too specific or specialized.[/quote

As far as squatting goes, take the box out from time to time. Plus, eventually you are going to have to sit down, so you will have to grin the quads. Close stance low box Squats are a good exercise. Regular squatting for sets of 5-10 reps, front squats and leg press. Other than that, I haven’t changed shit and I’ve made great gains. Percentages all stay the same, waves all stay the same. I love chains, bands, boards, use them all the time. One recommendation I’d make is to take care of the hips, especially if you are a wide stance squatter. Lots of warms ups and lots of mobility work

97

I think this has been asked, but no one has really answered, but, a raw lifter would need more chest and shoulder work (which was already stated) but what would be good exercises? I’m currently running something like westside but without bands, chains and box squats because the gym I go to has none of these. Another question, for someone who isn’t big or strong, would it be a good idea to replace the DE lower body day with a repetition lower body day?

98

[quote]XArena wrote:
I think this has been asked, but no one has really answered, but, a raw lifter would need more chest and shoulder work (which was already stated) but what would be good exercises? I’m currently running something like westside but without bands, chains and box squats because the gym I go to has none of these. Another question, for someone who isn’t big or strong, would it be a good idea to replace the DE lower body day with a repetition lower body day? [/quote]

Personally, I would LOTS of pressing. Incline, flat, floor, d-bells. Do some shoulder pressing. Nothing revolutionary. If you want to use chains and bands and a box, bring them yourself. Don’t take out the DE day, I’m of the mind that it’s the crux of the program. If I had to choose between DE and ME lower, it would be DE. DE is for Squatting, ME is for special exercises. Do you want to give up your squatting?

99

STB, I know this is primarily a west side discussion, but I’m not all hardcore into gearing up, tons of speed work, and rotating exercises. I feel like no one gives a shit how much I can board or floor press. Lockout work isn’t full ROM and I feel like spending 2-3 weeks on things like that just throw me off when I come back to the full ROM lift. Lately, I’ve been sticking with just the main movements week in and week out and cycling the MOST complimentary lifts, opposed to switching max effort stuff. Do you ever feel weaker to some degree or just not in sync from cycling your strength work? I feel like some of these other exercises that are on most peoples ME list can be of more use as assistance. To me, if I use a board or a floor press as a priority for the day then it’s like well wtf is next? I don’t like to “major in the minors” To me, there is no special exercise.

Say for the bench…

A. Flat bench press - starting at roughly 60% work up to a 1-3 RM

B. Floor/1-3 Board press/B.position press/C.G bench 3-5x5+ (either @ the days top weight if I can, or hammering the sticking point within 20-30 lbs of the days single

C. DB press var. or maybe incline 3-5x10

  • suspended chain push ups, dips or chins w/weight 2-3x a lot of reps
    and any extra back or tri work that I want. Rows, face pulls , push downs etc.

Any thoughts on what I’m doing?

100

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:

[quote]LiquidMercury wrote:

[quote]Razamataz wrote:
Thanks for great responses, guys. A couple more questions:

When do you do speed pulls? I noticed Dave Tate, in his most recent article, has them on some DE days and not others. Is there some way you’re supposed to cycle them that I’m not understanding?

Also, I have been doing jumps for a while and would like to continue to do so with this style of trianing. On which day would you suggest doing it? Or would you jump on an off day as an extra workout? Do you just do it whenever you can?[/quote]

I generally put them in after speed box squatting (DE Lower) 8 singles with about 50% straight weight and 25% band tension (short bands). I find singles are much better for speed work in this.

Regarding jumps = DE lower would be a good day or even after your ME lower movement. I’ve seen jumping done on the day after ME lower as well.[/quote]

[quote]StormTheBeach wrote:

[quote]Razamataz wrote:
Thanks for great responses, guys. A couple more questions:

When do you do speed pulls? I noticed Dave Tate, in his most recent article, has them on some DE days and not others. Is there some way you’re supposed to cycle them that I’m not understanding?

Also, I have been doing jumps for a while and would like to continue to do so with this style of trianing. On which day would you suggest doing it? Or would you jump on an off day as an extra workout? Do you just do it whenever you can?[/quote]

At least on Dynmaic Days, after squats, for the speed pulls. If you feel really weak off the floor or slow when you pull heavy, add in a few speed sets before your Max Effort Lower work if you want to. Something like 40-50% for 6-8 singles would be plenty of extra speed work before a ME workout. Also, this has been working well for me, I will do some sumo (I pull conventional in meets) speed pulls with 30% on the bar for 6-10 sets on days after ME or DE lower work. The first few sets usually feel like shit but the last 4-6 are pretty fast.

As for cycling Speed Pulls on dynamic lower days, there is very limited info on this on the internet. In a actual conversation I had with Louie, he said they stick with 50% year round and just work the weakest foot position. For example, if you pull more sumo in meets, you should do a ton of your speed pulls conventional. He also said anyone that pulls under 800 uses quaded minis, anyone over 800 uses quaded monster minis. Personally, I like more variaiton than this. A typical cycle I would use would look like this:

Week 1: 50% against quaded minis, add a set of chain every 2 sets
Week 2: Reverse Band Pulls w/green bands and a fat bar- Work up to a weight thats heavy but still moves fast (usually around 75-80% of my best competition pull) and do 10 singles, half sumo, half conventional
Week 3: Relaxed overcome by dynamic pulls (I need a cooler name for these) w/50% for 10 singles, then do 2-3 singles of just regular speed pulls
Week 4: Speed pulls w/50% and 200lbs of chain for 10 singles or just drag a heavy sled fo a bunch of trips.

For the jumps, I started doing them on just ME/DE Lower days for the first few weeks. I was also doing plyo push ups and explosvie pull ups or rows on Upper Body days. I was doing them right after my warm-up but before my main work started for the day. This has worked pretty well. I have been doing tons of jumps on off days the last 2 weeks (Transformation) to get ready for my competition. So far so good. I will be able to comment on this further after my meet because I have no idea if all the extra shit I’ve been doing is actually going to help or not. I’ll find out after my last deadlift. haha.

Anyway, a good reccommendation for jumping, do it when you are fresh, take lots of rest, keep the volume low, vary the jumps, and keep detailed jump height and weighted jump records… and beat them as often as you can.[/quote]

So would you do these speed pulls every week? I ask because looking at some sample programs they have speed pulls on some weeks and not others. For example, the one in the recent Dave Tate article has speed pulls only on weeks 5,6, and 8 (what happened on week 7?). [/quote]

I would most definitely reccommend every week. Especially with a movement with no stored elastic energy (like there being no eccentric phase in the deadlift) speed/explosiveness is crucial.[/quote]

There IS an eccentric phase in the dead lift correct me if I’m the one that doesn’t get it. If you’re performing the reps touch and go, controlling the weight down then there is an eccentric. Eccentric - less … just drop the weight?