I have a problem with my pelvis tilting also. I think the main problem is any exercise I do for my hams is working my lower back even harder. Working my abs with heavy weight helps but hitting the obliques helps the most. I start by holding a single D handle with both hands 45 degrees to one side of my body and rotate using just obliques to 45 degrees to the other side from a high pully to a low position or a low pully to a high position. Doing that helpped me go from having a lot of pain picking a glass of water up off a table to being able to deadlift with no worry of anything giving out.
wot is ur build exactly kurt?
bump for anyone with the deadlift question i asked.
Well this has been covered in greater depth recently on the forum I suggest to perform a search as well as read “The Top 10 Deadlifting Mistakes and How to Fix Them” by dave tate. But basically the same muscles that Squat (lower back, hamstrings, hips) also are used to dead lift, so it made sense to combine them on to the same day. The dead lift is not performed heavy every week because most people are not built to dead lift and it would be too stressful. A natural dead lift build would have short longs and torso and long arms. However the dead lift and its variables are in fact trained in two ways as a Max Effort lift every few weeks (for a list of different exercises there is a article on elite fitness that lists them) and speed dead lifts perform with 40-60% of your max dead lift after dynamic box squats. Check out Goldberg’s and Steve’s logs on the Dog Pound as well as the training logs at elite to see how dead lifts are suppose to be worked in.
I do mostly speed deadlifts and deadlifts every now and then on max effort day.
Disco
looks like monday is ME squat day!
Give me 9 weeks and there will be a mini Goldberg floatin’ around these parts
well maybe a micro Goldberg
Cheers guys
Love this thread.
Goldberg and Steve: Keep the updates coming on your threads.
My vote is in for a Westside forum!!
Something real quick I meant to say:
Landon, I disagree that one’s elbows should be scraping their obliques when performing close-grip movements on DE or ME days.
It seems that “overtucking” one’s elbows is almost as common as “undertucking” them for many beginners to Westside. As with many things, it is somewhere in between that is best for most people. From what I have observed, this usually ends up being a position where the elbow will form a 45 degree angle with the trunk at the bottom position (or thereabouts).
As I want to focus on deadlifts Im going to try doing speed deadlifts(10 sets of 2) on the box squat day.
Gonna keep the max effort day the same. Gonna see how it works. Ive got the dimensions of a deadlifter so it may work.
Will let you know if its a success or if I FUCK UP big time.
Goldberg thanks for the response. I forgot about this thread for a few days. Yeah you can’t change your ratios…hehehe. Doh! I’m still guessing my hammies are super weak which is causing the knee pain. I think I’m immune to ART! I’ll work on strengthing those hamstrings. Thanks GB. Ciao. 
spiderman,
I know a lot of times dave said he trained speed deadlifts after his ME squat exercise. Also, they would would do only 1 rep for about 6-8 sets. Just a thought when you implement speed deads into your program.
Spiderman i would keep the box squats to build the deadlift. you can do speed deadlifts after the dynamic box squats. thats what ive been doing and it has worked great. The speed you develop in those muscles will transfer. trust me
I was wondering about two exercises that i have no idea about that westside apparently uses.
Turtle Press- Some of the guys at the yahoo group “strength_list” were going nuts about these saying how good they were for mid range bench strength. They said that they were used by westside also. Unfortunately i got no idea how what where why when to do these… how is my main problem though hahaha.
They are apparently also called “skilpaddepress” if that helps at all.
Landmines- mentioned in Steve Coppola’s 12 week thread.
If I were to do box squats and speed deadlifts on the non max effort workout what kind of sets/reps would be good so as not to overtrain?
Keep the box squats the same. wave them the same as you normally would. Then perform 5-10 singles with 45 seconds rest between pulls with about 50% of your deadlift. you can add minibands to the bar or add chains. This has worked great for me and really allowed me to work on my form. Do these every couple of weeks in place of your next exercise after box squats. I would usually do box squats, speed deads, then a lower back/hamstring exercise, and then abs and call it a day.
Well I know Land mines are a core rotational machine they have at Westside. Dave Tate said it is basically the same as Full Contact Twist, described here; Strength Training, Bodybuilding & Online Supplement Store - T NATION
Took some of the tips regarding box squats and utilized them in leg workout the other day. My legs weren’t fried but I had new sore spots in places I hadn’t had soreness before. I also had better control of the weight with more power.
My question is in regards to the bottom. When your butt hits the box should you explode up immediately or do you stay on the box for a specified count. I haven’t seen this answered in any threads or in some of the articles I have read. Thanks for the help and lets keep this thread going and hopefully turn it into a forum!
fullcount- you are suppose to pause on the box and release the tension in your hip flexors, in case you havn’t read it, Dave Tate has a great article on this website entitled “Squatting from head to toe”.
Thanks Huge!
I was pausing on the box but not releasing the hip flexors. I’m going to check out that article now.
Huge hit the nail on the head with the landmines.
Based on one of Goldie’s responses above: When doing a speed day, are you supposed to get speed for the entire set, or only within each rep, one rep at a time?
If that sounds odd (and looking at it, it does to me), let try to clarify. I took “explosive speed” to mean that one has to generate speed during the rep. Which I’m sure is correct. But Goldberg said above, “I’ve timed myself on video and i get three reps at 55% plus 1 set of chains in 2.45 seconds.” So does this mean that the time between reps is also minimized as much as possible? So that it’s really a speed set, rather than individual speed reps?