squat notes–
hamstrings
glutes
abs
upper back?
sticking point/angle concentric starting work–pins/chains, “building on” bottom—>stick, or stick—>bottom? possibilities
define sticking point via video or observer
work on soft tissue quality and hip mobility
I kinda like an idea I posted elsewhere on the beginner’s forum–alternate two days, 1) legs/horz. push/pull 2) legs/vert. push/pull
Mon–squat, military press, weighted pull-ups
Tues–DL, row variation, bench
rest
Thurs–front squat, weighted chins, push press
Fri–snatch grip DL, bench variation, row variation
Maybe if I switched the Thurs/Fri leg exercises to be the same as the Mon/Tues. days I could use it to “solidify” strength gains…alternate heavy/dynamic for each M–heavy, Tues–dynamic, Thurs–dyanamic, Fri–heavy
I’m starting to really like a modified pyramid scheme for accessory work, along with set progression. pyramid up in weight using a set rep scheme as a range finder for the first week, use the top weight as a pyramid top, then next week add a set at some point at or below that top weigth. Then next week add another set, in addition to raising weight used on the set after your top weight
I think it’s an easy way to add volume while still leaving a rep or two in the hole on your sets. Also, it seems to lend itself pretty well to gains in strength. Only work sets are the top 2 or 3 weights used, but the others still get volume in there and add to your capacity to handle said volume
Also, this mini-band squat thing seems to work. I want to keep testing on dynamic day, along with the band in the back of the squat rack, but so far, pretty cool. Something to keep in mind…
in reply to the overtraining idea.
i did that on purpose not so long ago. i used a custom program of full body training. it was made up of about 5 exercises for each major muscle group with high intensity (5x4 current max for the session, 3x2 c.m.f.t.s.) and the 4 following were easier (3-4x8-12 to failure most of the time), the heavy exercise went to the back next workout and the second one in the list became the heavy one … did this changing program 6 days per week.
strength increased from 100kg bench to 110kg, full squat from 110 to 127kg, d-lift went from 130kg to 147kg. this was in ONE WEEK!!! must be neurological changes or something. then at the end of the second week i was burned out. that was 3 months ago. i can bench the 110, squat 130 and d-lift 140kg now, following a new experimental routine of my own 
Olympic Exercises barefooted=great ankle and foot health in the long run.
[quote]That One Guy wrote:
Olympic Exercises barefooted=great ankle and foot health in the long run.[/quote]
Yeah, if I could do it in my gym. Kudos to you though.
[quote]Aragorn wrote:
That One Guy wrote:
Olympic Exercises barefooted=great ankle and foot health in the long run.
Yeah, if I could do it in my gym. Kudos to you though.[/quote]
workout at home.
BUMP
When doing thick bar deadlifts, you need to use less weight. So why not just do deadlifts from a deficit if the load will be lighter anyways?
This could be wrong, but can’t you stand straighter when using more weight on back squats than just bodyweight?
When using just the bar, the bar stays infront of your heels, but when using heavy weight it stays inline with your heels. If this is true (and I believe it is), beginners should first learn to front squat until sufficient strength is achieved.
[quote]vision1 wrote:
BUMP
When doing thick bar deadlifts, you need to use less weight. So why not just do deadlifts from a deficit if the load will be lighter anyways?
[/quote]
Good bump!
If I’m understanding correctly you’re saying deficit deads instead of thick bar?
If that’s the case I’d say thick bar’s trained more so for grip than increased deadlift performance, which the deficit deads should provide.
Random note:
Having to do close stance squats today instead of outside medium stance because of my hip, I found I’m stronger raw close (ie beltless, wrapless, suitless) because it lets me descend faster and get a little kick outta the hole off my calves.
Also, people need to spend more time lifting and less time thinking about minor details.
[quote]Hanley wrote:
Good bump!
If I’m understanding correctly you’re saying deficit deads instead of thick bar?
If that’s the case I’d say thick bar’s trained more so for grip than increased deadlift performance, which the deficit deads should provide.
[/quote]
What I meant was, since you’ll need to drop the weight while doing thick bar deadlifts, you might as well perform them from a deficit at the same time. Both those two variations of the deadlift (deficit, thick bar) require lighter loads, so they should be done together.
[quote]vision1 wrote:
Hanley wrote:
Good bump!
If I’m understanding correctly you’re saying deficit deads instead of thick bar?
If that’s the case I’d say thick bar’s trained more so for grip than increased deadlift performance, which the deficit deads should provide.
What I meant was, since you’ll need to drop the weight while doing thick bar deadlifts, you might as well perform them from a deficit at the same time. Both those two variations of the deadlift (deficit, thick bar) require lighter loads, so they should be done together.[/quote]
Interesting points. I do a lot of my deadlifting with a thicker bar. It’s one of the only bars at my gym that isn’t bent/warped.
RE–close squats. I’ve found myself doing significantly more weight Oly style than PL wide box squat. Very weird, esp. as I trained the wide squat for years, almost exclusively in place of the Oly squat.
Random thoughts–deficit deadlifts, plus deficit dl with reverse band setup allow the best of both worlds for me. My recent dl setup was RDL to feet MON, deficit dl FRI as 2nd/3rd movements. Every 3rd week or so use a DL reverse band ME exercise instead. Works great for bottom end strength. Gets hard on the back sometimes though.
Another fav. of mine–ME reverse band DL MON, deficit DL FRI 2nd movement. Whole range of motion and then some, plus getting to overload the top end. Increased ROM + getting used to supporting supramax loads = increased PR.
So I was sitting in class the other day, and I began thinking about modifying the traditional westside template by creating a circuit style of lifting along with a maximum strength and speed style. For example, Max Effort Lower Body would look like:
Squat/ Squat Variation/Deadlift Variation
a. Back Squats
b. Box Back Squats
c. Front Squats
d. Front Box Squats
e. Conventional Deadlifts
f. Sumo Deadlifts
g. Deadlifts on Plates
h. Snatch-Grip Deadlift
i. Trap-Bar Deadlift
i. Perform a 3-5 rep max. For the 3 rep max perform the max, then 5 subsequent sets of 3 at a weight 10 % lighter. For a 5 rep max, perform 3 more sets at 10 % lighter.
Example: 405 for 5 reps, .1 x 405 = 40.5 ? 405 = 364.5 lb.
ii. Should not be a 5 or 3 rep max to failure, but strained.
iii. Rest for warm-up is on own. Rest for post-max sets is 60 seconds
Quad, Hamstring, and Abdominal Circuit:
a. Quad
i. Barbell or Dumbbell Lunges
ii. Barbell or Dumbbell Step-ups
iii. Single Leg Dumbbell or Barbell Squats
b. Hamstring
i. RDL
ii. Dimel Deadlifts
iii. Straight Leg Deadlifts
Barbell or Dumbbell for all top three and can be performed on plates/platform
iv. Hamstring Curls
v. Cable Pull-Throughs
vi. Good Morning Variations
vii. 45 Degrees Back Raises
c. Abdominal Movement
i. Barbell Twists
ii. Plate Ups
iii. Woodchops
iv. Heavy Dumbbell Swings
Perform each for 6 repetitions, utilizing 70-80 % the maximum load for each. Rest for 45 seconds between each exercise and complete 4-6 cycles of the circuit.
Example Circuit:
a. Barbell Lunges @ 165 x 6 LR
i. 45 second rest
b. Dimel Deadlifts @ 275 x 6
i. 45 second rest
c. Plate Ups @ 90 x 6 (5 second hold)
i. 45 second rest
ii. Repeat 3-5 times
And the other days would follow a similar template of circuit style training while still gaining strength. Anyone have any comments or thoughts?
[quote]Aragorn wrote:
That One Guy wrote:
Going to up volume until i reach my burnout point. I will learn more about my body’s ability to handle training this way than any overtraining article an author can write.
I like. I’m thinking of doing this same thing, but I’m going wave style over the weeks to help myself not crash if I do this. Other way to go is I’ve been rereading some Russian manuals, thinking about a H,M,VH,L volume style or something more planned.
I’ve been toying with the idea of making my own statistical background on various parameters via Excel or something to help find new indicators etc.
What rep range are you sticking with while doing this?
Kicking around a way of “solidifying” strength gains on a lift. Idea came to me in the lab a few weeks ago. Thanks for reminding me. Some kind of 3-5 method. Say you hit a new PR, take 85-95% of that, whatever you think you can handle.
Stick to that weight and work up to 3-5 singles in that weight over the next few weeks, then try for a double or triple with the same weight when you feel ready. Work up to 3x3 with the weight, then try for a 4-5RM with it.
If you get the 5RM you can either drop the exercise to focus solely on something else (90% of your previous landmark is now a 5RM), or bring it back to ME movement. I was thinking you could drop it to your 2nd exercise when you feel you can hit a good triple, and move on to a different ME exercise.
Keep it as a 2nd movement till you hit 5 reps and cycle it back in to ME day. This would be like for a long term goal specialization or weak point (say, 500-600lb deadlift).
Everything else in your program progresses with the new ME movement, except this–you might use it to keep maintenance during a squat or GM focus, or maybe to try to keep strength gains after an AAS cycle or MAG-10 cycle, or after a really awesome competition PR. Whatever.
Alternatively, after you hit 2-3x3 you could increase the difficulty of the movement each week and try for the same weight (chains, incremental deficit, different grip–maybe snatch grip in the example, probably not bands, as this is supposedly a 2nd movement)
eg–600 lb DL conventional
91.6%=550 lb
weekly progression:
3x1
3x1 —work down rest intervals
4x1
5x1
1x3
1x3, 2x1
2x3
3x3 --make it 2nd movement
etc, etc.
This is the only exercise you do aimed at this lift. Everything else goes towards your new cycle focus. Hmm. Maybe not, maybe start witha 2-3RM and work up to 5RM, might make the progression shorter. [/quote]
Look up the Doug Hepburn article on this site. I think I have it on my favorites.