if someone is lagging in speed, and speed is a neural aspect, why not train more often then once a week? (lets assume I dont have a tendo unit or other measuring device to know if my speed is down 'cause I overtrianed)
Glute_spanker- Speed is relevant to the person in my opinion…I have seen lifters I felt were very slow hit bottom and take a year to get the weight up but they always seem too…Speed training is just making you better…if your absolute strength is unreal naturally and your speed is slow naturally you will never be a exposive speed lifter…all you can hope to do is increase you speed and your natural absolute strength will in return be better than it was before the speed training because you will now be faster…you should train each part once a week with 100 % effort and just because one is better than the other dosent mean they both dont need to get better they both always could be better…Big Martin
So I’m convinced to start box squatting. I go to the gym all hyped up, only they lock up those exercise steps at night, so those were out. Then, to my surprise, all the benches and seats were bolted down. I almost gave up, but then I got clever. From the corner of my eye, in an area of the gym I never go I spotted the Smith Machine’s removable bench. At last a use for the Smith Machine! So I grab the bench and haul it back accross the gym to the rack, trying to look inconspicious. But alas, it felt like the bench was a little too tall.
And finally my question: Can a newer trainee get value out of parallel + an inch box squats? Or should I continue my search for a better solution?
BigSpirit- Actually Its recomended when a beginer begins box squating to start out on a high box and use a very wide stance so they can begin to really learn how to use there hips… So my advice would be for the first few weeks to a month, use the high bench/box and work on having your stance out as wide as possibile and make sure you are sitting back and driving with the hips…Remember to keep the low back arched and push your belly into yur abs…Good Luck and welcome to the Darkside Big martin
Big martin,
thanks for all the advice…definately something to think about: alll the shoulder abuse…
peace
What do you guys think about flexiblity???
big martin:
Really? A year? I don’t fee so bad anymore, it takes me about 5-months.
goldberg, steve - what do you think? training speed more often?
Keep it the way it is.
glute:
KISS
Glute-
Like I said in my last post, I could see where it might be beneficial to add in extra speed work for certain people, but I prefer to keep two speed days and two max effort days per cycle. In the case of a beginner like yourself (to Westside, not training) you’ll definitely want to do your share of both to bring up both areas (which can undoubtedly improve quite a bit).
I’d say to try things as they are for quite some time before you start tinkering with the template too much.
This thread is amazing. Where else can you get a box squat question answered at 1:30 in the morning.
Chances are there’s some kid somewhere, down in his basement, studying this thread and a future 1000lb squatter is being hatched.
Hi everybody…These Westside threads have been unbelievable and I want to thank Char-Dawg for starting this whole line of questioning which ended up getting me back on the path to gains!(little did all of you know that you have these discussions for my betterment haha). Anyway, I’m an “old” guy (33 / 220lbs) getting back into training after about a five year hiatus and I wanted to give a bump the contest idea. I’m in for 420-350-400 by year’s end (I can hear the laughter, no seriously, stop laughing) anyone have a date in mind?
Oh and you guys who post your logs, I want to say thank you for going to the effort. There are folks who have learned a ton from them without you ever knowing.
And that kid is gonna get his ass kicked by me.
Patricia- LoL, I have to say the fastest squater I have seen personally has to be Ron “Lionheart” Palmer, Patricia I swear this guy squated 745 as fast as he squated 225 and he did it 3 times, his speed didnt slow until his last rep at the top but out of the bottom boom he was still like lightning…Oh yea he only weighed 168 pounds that day…we all should be so gifted…
BigSpirit- I hope i beat the kid to a 1000 lol, welcome aboard and dont be affraid to ask me if you have any questions…good luck and get stronger Big martin
I say you can do more than that. I started the year out with about the same lifts and im very close to 700-400-600. you can do it if you think you can.
JimOD…Compete as soon as you can…get a Power lifting USA and start looking at dates and meets…Also since you are fairly close to me in the midwest if you pm me I could give you some Meets I know of in Michigan and Nothern Indiana… Big Martin
Alright, I’m committing to three meets. November/February/May. First bench only, then bench and dead, then a full meet. I’m ordering a bench suit this weekend.
While I’m sure this varies lifter to lifter has anyone found a ration of close grip max to their raw bench max? Dave Tate’s Big Bad Bench here has a profile of a guy who presses 285 and close grips 225. I’m kind of curious cause my (don’t laugh too hard) bench max was 175 begining of july when I started Westside and this weeks close grip max was 195. 195 was more than I’ve ever normal pressed before so I’m pretty excited even though I’m lifting pussy weight. As for other skinny bastards like myself out there thinking about westside for size I can say this: It definitely works cause I’m 156 up from 150 which is about a pound a week but I was working at a camp with only 3 meals a day for about 4 of those weeks. The other thing I’ve found is that I’m now addicted to the idea moving more weight every week with mass considerations at least for me coming as secondary. Just a question and some thoughts.
sdp-
Good work on the weight gain and strength gain. The answer is that there is no “set” ratio between close grip max and regular bench max. If done properly, your “competition” grip max should be more than your close grip max in most instances.
Good Job! another convert.