Although technically it might be looked at as a speed “set”, I wouldn’t treat it that way. Focus on moving the bar as fast as possible while maintaining perfect form, and just thinking to yourself that you are going to do three consecutive reps that way. In reality you will want to minimize the time between reps (it’s really almost non-existent if done properly). Don’t forget to fully lockout each rep in your haste to minimize the time between reps.
I have actually heard of certain Westsiders (or former ones, anyway) resetting for a moment between speed reps at times, but to my knowledge, this is not common practice.
Okay, so: as quickly as possible while maintaining good form and mechanics. Cool.
Thanks!
BTW, just for anyone who is doubting that Westside works: I set a new PR on deadlifts yesterday after only two weeks using Westside methods. And I’m still slightly under weight from the HR contest.
I start Monday morning. I’ll keep you posted. Westside 4 Life.
Side question: do Westside guys do pullups? I see the preach lots of horizontal rows but what about pull-ups? I know I can just throw them in ther at the end on my own, but was just wondering…
Sets and reps are dependent on what each lifter feels he needs to do. Most have found one heavy day and one lighter day per week to work best. I’d recommend the heavy day to be on the max effort day and the lighter day to be on the speed or dynamic day.
For the heavy day, work up to one to three heavy sets of five reps. This can either be the same weight for all sets or it can be staggered weight for the three sets of five reps. The light day will consist of 4 to 8 sets of 8 to 12 reps.?
Does anyone know the reasoning behind why Dave suggested that the supplemental triceps exercise on Dynamic day be light and the Max effort days heavy? I have always thought the opposite in the past, since on Max days ideally your triceps have already been strained. Anyone have any thoughts? I know the obvious answer is do what works best for yourself, but I don?t know what that is yet, I am worried I am cheating myself so I was just wondering Dave?s rationale before I possibly switch it up.
yo GB or anyone else I want to focus on good morning for a sec since there is no reverse hyper macine in my entire country…
round the back a little at the end of rom?
knees staright? locked?
I read on elitefts that louie simmons tied his pelvis to a rear support via a strap so that he can bend forward more. sounds good since Im not flewxible enough to reach parallel. what do you think?
Ive been doing my heavy stuff after my dynamic days and the lighter stuff on my max effort day. I dont know if they just switched but this was the general rule before. Maybe they found this way to be better. I know it would be better pyschologically to have one “easier” day and one heavy day. makes since to me.
I hit things hard on max effort days. Then on dynamic days … they are generally “slow down” days. Not “slow down” in a bad way … but your max effort days should be extreme workouts, and dynamic days are definitely submaximal training with speed intended.
The rep ranges on supplemental and accessory movements between DE and ME days are totally dependent upon the individual.
I actually just mentioned in my thread in the DP about how I am finding it more productive to go higher rep on DE days, and lower rep on ME days. I just seem to recover better throughout the week if I do this. I also think there is some merit to what Goldberg was saying concerning the psychological aspect of breaking things up this way.
Greekdawg- Pullups can definitely be included in a Westside split. I am normally doing at least one type of vertical pulling movement a week. More often than not it tends to be a pulldown of sorts, but this is more a product of where they are placed in the workout and the rep range I am trying to work in. If at all possible, I recommend sticking to good old bodyweight chins and/or pullups.
What do you guys do about elbow pain when you’re squatting?
I try taking all kinds of grips on the bar, but I cannot find a pain-free spot. I’m just not used to resting the bar so low on my back. I’ve been putting some Icy Hot on before I lift, and it helps a little…
Thank you for your opinions and it does make alot of sense to have a heavy and “light” day. But Since my bench is still progressing and I have no problem recovering between workouts I will not change it up yet.
Greekdawg- You can def toss some chins in as accessory work or to be time efficient do a few sets between Dynamic or Max effort exercises.
Elbow pain when squatting can be caused by a lot of technical issues, but I can offer two pieces of advice: One, take your hands out wider on the bar (this will take stress off the biceps and elbows). You may also want to try unwrapping your hand from the bar; many guys, including myself, will simply “drape” their hands over the bar, but not actually grip it. Two, you may simply have the bar sitting too low on your back. One of the guys at my gym had severe elbow pain for a long time until he corrected his squat form (he was leaning way too far forward, and the bar was slipping way down his back…all this and he was still pushing up 750+). By the way, if you’re having a hard time keeping the bar in place, develop those traps to get that “shelf”!
I’ve tried gripping the bar as wide as is possible, and it still hurt like hell. Good call though on draping my hands right over the bar. I’ll give that a go next week.
It’s not that I have a problem keeping the bar in place, but I probably got carried away with how low to actually hold it. I’ll bump it up a bit as well to see how that feels.
Thanks again…
I have added box squats to my routine. However I am having problems with my hammies ‘knotting-up’. I am very flexible! But after intense sessions I get ‘knots’ where my hams insert into the glute area. My chiro has performed ART on the right with success, but now my left is following suite. The money is getting to be too much for a college student. I have taken to stretching over a baseball to apply pressure to specific areas of the ham and ‘rolling’ out the knots. While I have had success with this it is getting old real fast. Anyone else have this problem?
Regarding to the loads/reps/etc on ME or DE days for assistance stuff … what has worked the BEST for me lately has been:
ME: Heavy assistance/low reps 5-7(8) reps
DE: Medium-Light assistance/medium reps 8-12
I did actually use ME days with light/medium assistance work, and DE days with heavy assistance … but since my switch on this current phase … I’ve been more explosive, and powerful. I’m able to power out of situations more while under great strain a lot better.
