Well i was working today working up to a max boxsquat. i nailed 330x1 and decided more weight at this time wasn’t beneficial to my body’s bone structure. I tried doing deadlifts after and I couldn’t go much higher then 225, (330 was easy in competition) My legs and lower back where inbad shape. So I think I’ll do ME deadlift and DE squats on one day, and ME squats+snatches on ME lower day. sound good?
I think you are overthinking. Sometimes the main movement takes it out of you, then you need to do the assistance that fits your energy.
When we squat in gear, afterwards we’re usually pretty smoked. I definitely would not deadlift after that, so I’d hit some abs and reverse hypers and call it a night.
Nothing is set in stone. Listen to your body and adjust as necessary. If the weights on your indicator lifts keep going up, you’re good to go.
so I CAN change the program? I know it is pretty much taboo around here.
I wouldn’t do ME and DE work in the same day. Louie says it confuses the muscles, and I think most of the authorities would agree.
If you are going to make a change, I would combine ME with RE or DE with RE.
And yes, you can change the program around to meet your needs.
Now and then doing both won’t hurt you, you just can’t do it to often. I know at westside sometimes they end up doing what you did. But not always.
You can change the program to suit your needs, but try to keep to the template.
Here’s an example of me. I’m 44, about 5’7" and 205 pounds. My maxes are bp, not sure, squat not sure, and deadlift 570.
I had my right shoulder cartilage torn in a car accident 2 years ago. I now do rep day for bench instead of speed bench. these are done with 2 boards. ME day is 2-4 board.
Sometimes my schedule doesn’t allow for four day a week, so I do de squats followed by reps on the sumo jump stretch platform, for about 3-5 at 80-90 %. Sometimes I try a max deadlift, app once every two months.
As for accessory exercises, I do what I feel I like that my body can tolerate. I often blow off lower body accessory work if I’m tired or run down.
And the squat an bp, is around my all time highest according to my latest lifts. It’s just with the shoulder I’m not trying a suit or shirt max.
If you look in westside thread you will see that we all do it a little different. To be clear westside isn’t a program it is a template and you are supposed to cater it to your needs.
I’m getting a mixed message here. 'm 155 my maxes are
185 on bench(haven’t maxed in a while)
330 deadlift
a little under 300 squat
I think I will have ME squats and deads on different days. Otherwise I don’t think I will be able to progress as quickly in the deadlift.
You don’t do max effort in the dead and squat in the same cycle. Your ME lower lift should be something that would make your squat and/or deadlift increase, but usually not the competition lift itself.
You can have deads and squats in the same cycle. This is really lifter dependent. Some people can do this other can’t. Newer lifters tend to be able to get away with this. You still need to rotate them with preferably at least 2 other lifts, but there is nothing wrong with leaving them in if you can do it. I definitly wouldn’t do them on the same day though. That’s a little rough. Next time you feel like lifting heavy after you ME squat try some GMing, SLDLs, Rack-Pulls, RDLs…ect and work up to a heavy set of 3-5.
[quote]zephead4747 wrote:
I think I will have ME squats and deads on different days. Otherwise I don’t think I will be able to progress as quickly in the deadlift.[/quote]
My training partners and I do a max effort squat day on Sundays, followed by squat assistance and back work. Then on Thursday we do speed box squats and either a deadlift, or deadlift-builder (like a suspended good morning), the deadlift being very much by feel. IF we’re feeling froggy, we’ll work up. If not, we won’t.
This has been working very well for us.
[quote]zephead4747 wrote:
Well i was working today working up to a max boxsquat. i nailed 330x1 and decided more weight at this time wasn’t beneficial to my body’s bone structure.[/quote]
What does this even mean? Your body’s bone structure? The point of a “max” is to do the most you can on that day. If you do 330 and feel you can do more, then do more. You’ll progress 10x faster if you push yourself to do more than you think you can.
Don’t squat and deadlift heavy on the same day. Pick one or the other and do it heavy. Westside does squat and pull on the same day, but it is their speed day so the weights are in the 50-60% range. Since you are training for O-lifting, I would suggest you do either a squat or deadlift on your ME day, then do cleans and snatches on your DE day. The DE day is to perfect technique in the competition lifts, which for you is the snatch and clean.
[quote]SprinterOne wrote:
zephead4747 wrote:
Well i was working today working up to a max boxsquat. i nailed 330x1 and decided more weight at this time wasn’t beneficial to my body’s bone structure.
What does this even mean? Your body’s bone structure? The point of a “max” is to do the most you can on that day. If you do 330 and feel you can do more, then do more. You’ll progress 10x faster if you push yourself to do more than you think you can.
I tried doing deadlifts after and I couldn’t go much higher then 225, (330 was easy in competition) My legs and lower back where inbad shape. So I think I’ll do ME deadlift and DE squats on one day, and ME squats+snatches on ME lower day. sound good?
Don’t squat and deadlift heavy on the same day. Pick one or the other and do it heavy. Westside does squat and pull on the same day, but it is their speed day so the weights are in the 50-60% range. Since you are training for O-lifting, I would suggest you do either a squat or deadlift on your ME day, then do cleans and snatches on your DE day. The DE day is to perfect technique in the competition lifts, which for you is the snatch and clean.
[/quote]
Bone structure, you ever take a digger with amax squat on your back?
I compete in pling right now. I WILL compete for olifting sometime over the next few years. They are in there to maintain proficiency.
I think I’ll end up doing me squats and deads on different days.
What is a digger and what does it have to do with bone structure?
falling down. with double bodyweight on the back of a scrawny bastard.
What does taking a digger have to do with your bone structure? In any case, my point was you should be pushing yourself, not just settling for what is good. If you do 330 and say “well, my with my bone structure I better stop” then man up and do more. If you do 330 and get done and say “holy crap, another pound and I would have been pancaked” call it a day.
Also, if you are worried about taking a digger while squatting then be smart and put the pins up. That way if you do take a digger, you just embarrass yourself.
and HURT MYSELF wih 10 days before competition. HURTING MYSELF is what I meant. If I had fallen I probably would have broken something is wha I meant jeeze. lol.
you could do DL or squats as an assistance lift. I usually do a DL variation(a 5RM or lighter sets of 5-7) after a ME good morning, squat or something else.
Today pretty much did:
Squats kept it a bit lighter only went up to 245
Deads 185x5, 225x5, 315x3
ghr
bodyweight+45x10
bodyweight+60 2x10
tomarow is:
speed bench
weighted dips
pullups
curls (I haven’t curled in like 4 months lol)
I think I’ll start a training log.
[quote]zephead4747 wrote:
Today pretty much did:
Squats kept it a bit lighter only went up to 245
Deads 185x5, 225x5, 315x3
ghr
bodyweight+45x10
bodyweight+60 2x10
tomarow is:
speed bench
weighted dips
pullups
curls (I haven’t curled in like 4 months lol)
I think I’ll start a training log.[/quote]
wait, wtf are you doing?
[quote]detazathoth wrote:
zephead4747 wrote:
Today pretty much did:
Squats kept it a bit lighter only went up to 245
Deads 185x5, 225x5, 315x3
ghr
bodyweight+45x10
bodyweight+60 2x10
tomarow is:
speed bench
weighted dips
pullups
curls (I haven’t curled in like 4 months lol)
I think I’ll start a training log.
wait, wtf are you doing?
[/quote]
changed westside so I could actually deadlift once in a while.
Starting a log.