She-Ra,
Try choking the bands around a wider base for added tension.
Arcanecocaine-it doesnt really matter about the ratios because you cant change yours anyway. If you have knee pain, go get ART. Box squat and bring up those hammies and you will be ok. Youll be sitting back perfectly in no time.
Yo goldberg steve or anyone, whats minimal volume that can be done with west side? (days per week or total minutes or total sets whatever)
thanks
S-man
same thing you get when you mix and elephant and a rhino. elephino. i would at least try to do two max effort days and put the dynamic days on the same day and minimize assistance stuff that day.
Glute: What Goldberg said would would work, or you could just rotate through the 4 main lifts in a 3 day split;
Mon: Max effort squat
Wed: max effort bench
Fri: dynamic squat
Mon: dynamic bench
Wed: Max effort squat
Fri: max effort bench
or what huge said. that seems better than what i said.
Goldberg or Huge: So what you are saying is that the dynamic days are not as important as the max. days?
I don?t think either one of us are saying that, I think it is more of an issues of time and energy. The fact is Max Effort exercises are long and very draining (not saying Dynamic lifts doesn?t take a toll on your CNS). It takes me over 20-30 minutes to max out, however on dynamic days if I only take 30-45 seconds rest between sets so I rarely go over 15 mins on bench or box squats. So I think it would be wiser if you had to combine to do the dynamic lifts together so you will have some time and energy to do some supplemental work.
Okay, so what do you guys think about this issue:
I read in Dave Tate’s latest article that even if your max bench is 185, you should still get in several sets on the way to warming up for your max lift. The reason being that even though you could get a sufficient warm-up with fewer sets, there wouldn’t be enough volume to really stimulate things.
Okay, fine. My question is this: Let’s say that your max bench is around 250. Would it be better to take a rather lengthy warm-up (as in start with 90x3, 110x3, 130x3, 150x3, 170x1, 190x1, 210x1, 230x1, 250x1) OR get the same number of sets in, but with more emphasis near the top range (i.e, 135x3, 175x3, 185x3, 195x3, 210x1, 220x1, 230x1, 250x1)?
I ask because working with 90 pounds just doesn’t seem like it would do anything at all. And I’ve found that having more sets near the top end (within reason, of course) doesn’t really affect my max attempt.
So, opinions? Thanks!
Well, normally on ME day… you don’t use the actual bench press as your ME movement. I think in Dave’s article he was referring to a 2-board press max… just so you know.
But to answer your question… you greatly increase the volume of your workouts without sacrificing strength at the end. This will build up your work capacity for one. Also… if you’re new to WS and you haven’t really done any of their ME exercises… this is just more practice.
Check this article, char:
Looks like I misread your post a little… sorry. I was kind of in a hurry.
Someone has probably given a better answer already, but I would guess if you don’t feel affected with heavier warmup sets… go for it. The whole idea is here is volume, and strain. I think finding what works best for you is the main thing though. Thats the cool thing about Westside.
Char, I would definitely do the “lengthy” route. The article that ryno posted the link for says it all. In addition, if you do too many “top end” sets before approaching your true 1RM, you may miss a lift you would have otherwise nailed.
If you check my thread in the DP, you may notice that I don’t always take small jumps when working at or around 300lb 1RMs on pressing exercises…a lot of this has to do with the fact that I am often training with guys doing 600+ on the same exercises, and taking off anything but 25 or 45lb increments can waste too much time between sets.
Ryno, Steve, thanks for the replies. I’ll check out that article first chance I get.
I really liked the seminar video and the special strengths video. I think that they are worth the money. Actually watching Chuck V train and hit his 1000+ squat alone made the Special Strength video worth the $. Everyone has had great advice around here. Lets keep it up.
I would also do the lengthy warm uproutine char
char-dawg, yeah go with he long method of warming up… In an article i read the talked about a guy that benches 400+ warming up with an empty bar…
Goldberg, Just curious as to why you are doing so much tricep work and work with chains on your max effort movement for the bench press…
The reason i ask is that i recall reading your 6 weeks thread and noticed that you did a lot of tricep work and very a bit of chest work and very little shoulder work. While I realise that tricep work is integral to the philosophy of westside from what i have read it does not sound like it is your triceps that are your weak link.
I was intrigued by the difference between some of your ME movements. You mentioned that your 3 or 4 board press (cant remember which one) was about 400lbs while your 2 board press and floor press were in the low 300’s.
Would this mean that more chest and shoulder work is in order since your lockout is so strong? Does the use of chains in max effort movements become useless in people who already have very strong triceps?
Perhaps I am missing something???
Ohh does it have to do with the fact that you bench with a shirt?
I am open to any and all suggestions. In my next training cycle im gonna split my shoulder and tricep work. I have no problems doing overhead pressing anymore so im gonna do alittle more of that. Im also gonna add in more db presses. There are many factors that contribute to my terrible bench press. Steve says that with a bench shirt that costs more than ten dollars i would be able to bench 400 maybe now. Another thing is that im not very comfortable with my competition grip. Im gonna move it in a little more. Steve said to use the grip i used to 3 board 405. In my next cycle i guess i should concentrate more on lower end max effort work. Maybe something in a 2:1 or 3:1 ratio of lower end to upper end. Maybe do 2 Board Press, Floor Press, Low Pin Press, and then a three board press or pin press. How does that sound? Do i seem to be on the right track?
Goldie
In many instances when you are weak off your chest you may benefit from more lat work and better bar speed. I’ll need to see your six weeks thread. In my case I’ve improved bar speed a lot. Now I gotta work on my lats more. Seems like when you fix one thing you need to start working on another.
sq6
I drag the sled a couple times a week for restoration purposes. But, if I wanted to do some sled dragging for strength or maybe to put a little meat on the legs… when would you do this?
I’m talking shorter trips with heavier weight. Maybe drag 100ft, and throw another 45 on every pass… Would you do this later in the day after ME squats? Any opinions?