Any westside guys have some good movements to really bring up the inner tricep? I was reading some of the training logs of the men at westside, and Mike Ruggiera was doing ultra wide lockouts. Just curious if there are any other movements besides that which would train the inner tri hard.
Thanks,
Landon
Landon - i got this tricep exerscice from Glenn power b buechlain down here in washington indiana he has a 645 bench in the 242’s, his video “power b home video training” is for sale at efs, 2 exerscices 1.tricep death u start out at about 45-55% of your close grip max do 5 reps of the chest, 5 off 1 board, 5 off 2 board, 5 off 3 board, 5 off 4 board, 5 off 5 board, 5 off 6 boards, all in a non stop fasion it is by far the hardest tricep exerscice i have ever done, the second exerscice is called tricep beakers take about 75 % clgrp max do 10 total reps alternating between the chest and 5 boads i like 3 sets on dynamic day for this one, and i like to use tricep death as a finisher on either max or dynamic day.
I’m new to westside and have a weight progression question. I max at a woeful 175 so I’m will be following close to the 3 board press progression for those max at 185. My question is on ME days(this applies to squat too, but havent tested box or GM), given my weak numbers how much should I aim to increase week to week (5 pounds on the board press maybe til I plateau?).
sdp- There is no set progression. Just do as much as you can and get a good strain on ME days. If you’re still not sure what to do, read all of Dave Tate’s articles on this site over again.
In the beginning i had to do a bunch of sets in order to figure out where i was at. I went up fast each week. you will to. id say keep going until you fail and record that weight. then try to beat it later.
awesome… so i get to go fucking nuts and try and max out every week… im wondering what the looks will be like when my skinny as walks into a gym with boards… oh well gotta go eat. thanks for the advice!
I’ve got a question for the experts here:
Let’s say you have to miss an ME squat day for whatever reason. Do you then:
A) Do the ME day on your next squat day (instead of the regularly-scheduled DE squat workout)?
B) Skip the ME squat workout altogether, and just go ahead with your regularly-scheduled DE squats the next time, and do ME Squats as usual the following week?
C) Do the ME Squat workout the next day that you can get to the gym (which would be the day after you were supposed to do it)?
D) Something else?
I can see advantages and disadvantages to A, B and C above. For example, if you did C then you’d have to do your DE Bench workout the day after ME Squats, which would then probably impact your progress on the bench, but would probably yield the best results for your squats…
Is there any commonly accepted thinking on this subject?
As always, I appreciate the help.
Chardawg- IF u r set up on the regular mon-wed-fri-sun westside schedule and u miss mondays max effort squat work out it is no big deal, here is what you do tuesday add in a light gpp lower body fedder work out example- pull down abs 3x25, band gm 3x33, pull throughs 3x10, sled dragging 6-8 trips at about 60% and some med ball throws maybe 5 minutes, then on friday the dynamic squat day go ahead and do your normal speed sets for wich ever cycle you r on check the 8 keys article to see the cycles, so for example if you are doing heavy band tension cycle for 6 sets of 2 go ahead do all 6 sets then at the end add in 2 singles at 90% these are not max attempts so dont fail. good luck big martin
ive had to miss the past three workout days because of being sick as a dog. If i only had to miss one workout though i would just skip it and pick up where i left off. there is no day that is more important. the dynamic days are just as important as the max effort work.
sdp-Thats why they call it max effort work. You didnt think you were gonna go in and do 3 sets of 10 did ya?
Char, I agree with both Goldberg and Big Martin. A little feeder workout for lower body the next day wouldn’t hurt; just get back on your normal schedule after that (doing DE squats as planned on the next squat session).
Okay, there seems to be an unusual amount of consensus here. Actually, I was forced to skip last week and I ended up doing just that - skipping. But you all have a good point about the feeder work. Didn’t think about that at all… If it happens again I’ll work it in as recommended. Thanks!
BTW, just as a sort of semi-related question: How do you calculate your poundages for PRs? I mean in a meet. Everyone in America thinks that three wheels is 315 pounds, but if you calculate it by the metric measurement (i.e., 20 kilos instead of 45 pounds), it’s really only 308. I know that three plates is three plates, and a PR is a PR no matter what the “real” weight is, but I was just wondering…
Char …
Metric(kg) → times 2.2 → that number times your percentage → that number divided by 2.2 → number to work with.
I also agree with Steve, Gold, and martin. I think that neither workout is more important than the other, and if you miss one. Don’t sweat it, or so some extra workout stuff.
Personally, I’m stronger than fast, so I make it so that I never miss a DE day. Thats just me.
A question about DE days:
I just started a seni westside cycle (by Staley) and did both bench DE day and Squat DE day one time.
My question is, how do you keep the form in the DE days? I did speed benches with bands and speed squats with bands, and it seems to me that if I concentrate on form I lose speed and vice versa.
what gives? (besides the “its the weight bonehead!”)
should the from on DE days be " the form which enavles you to do the most speed" or should you concentrate on form?
thanks
S-man.
Glute Spanker- On dynamic squat day your form should be your competition stance and with that i mean as wide as possibile.By going extremely wide on this day you will really begin to learn to use the hamstrings, low back, and glutes, Also make sure you r keeping tight with the upper back and keep the low back arched. If you are using bands u will have a grounding effect that will make you feel like your r moving slow, it is ok just be as fast as you can be on that day.Also get yourself a a pair of squat breifs if you plan to squat wide for hip protection. On dynamic bench day your first priority with form should be a. keep tight with the traps annd upper back and b. push the bar in a straight line, also since you are a beginer i would use only a close grip (1 finger on the smooth) this will activate the triceps more. I hope i am understanding your thread correctly ( you have only done 1 dynamic workout) if this is the case what i would do is up your sets to 20x2 and drop your percent to 40%, also drop your rest periods to 15 - 30 seconds. hope this helps and good luck big martin
That was a great answer Big Martin. I would wait on the bands on bench since you are new to it. Stick with straight weight.
Goldberg makes a great point about the straight weight at the beginer stage. I have found that the most important thing a beginer can do in a dynamic bench workout is to hit the 4-5-6 board presses real hard for 3 to 5 reps of 3-6 sets with some heavy weight for there first assistance exerscice. It really forces a beginer to start to pack on some mass and strength on those usually neglected triceps.
Goldberg and big martin thanks for the answers and your time!
I have two reasons for starting with the bands
A. without them, moving as fast as I can is very awkward at the deccelaration phase at end of the ROM. I find my self jumping with 100K+ on my back at the squat or my upper body is flying from the bench and my shoulders want to fly out of their sockets…
B. The program I use (Staley’s periodization) calls for them, he uses ~30% for 3 reps on DE bench, and 60% for singles on DE squat, I was hesitant to change up his routine, I will consider it now though as per your advice.
another thing is that I feel the DE day was real hard on my lower back, I had my worst lowerback soreness and pain in years after the Squat DE day, what am I doing wrong, possibly? or is the first day always like that?
about the triceps they are real strong my weak link is the delts I think(~2 boards)
also, just a thought, how do you do DE overhead work?
another question:
we have no power racks here so the bands are tied to the base of the bench which makes me press in an angle toward my feet, is it OK, not OK, any tips?
thanks
S-man
another thing is that I feel the DE day was real hard on my lower back, I had my worst lowerback soreness and pain in years after the Squat DE day, what am I doing wrong, possibly? or is the first day always like that?
about the triceps they are real strong my weak link is the delts I think(~2 boards)
also, just a thought, how do you do DE overhead work?
another question:
we have no power racks here so the bands are tied to the base of the bench which makes me press in an angle toward my feet, is it OK, not OK, any tips?
There is not DE overhead work. Where did that come from? Attach the bands to db’s on the floor. its really easy to set up. More than likely triceps are your weakness. It is for most beginners. Check out dave tates article on Accomodating Resistance. If you are doing Westside(this is for everybody) and you havent read all of the articles here by Dave Tate, and all of the articles at Elite by Louie, Bob Youngs, Jim Wendler, etc, you are wasting your time.
Glute spanker follow goldbergs advice and read accomidating resistance for band hook up. But here are a few major points i have learned in my 2.5 years of training westside, i have also had the opprotunity to go to 2 westside seminars and discuss training personally with Jim and Dave. point A. flip your work out, i learned this about 2 months ago after discussing my conditioning with Jim Wendler in columbus, what i mean is do a whole warm up work out and this should take about 20 to 30 minutes to do, this will do 2 tings 1. get you in shape to train. 2. bring up your work capacity and save you time. example today was my dynamic squat day and my work out went like this
warmup
10x10 face pulls, 3x10 lat pull downs, 5x10 pull down abs, 3 x10 pull througs, 6 sled trips of 100 feet.
dynamic squat 8x2 plus 2 singles
rounded back close stance gm 3x5 2x3
dumbell shrugs 3x20
out of the gym all done in 60 minutes
i did all my assistance work in my warmup when i had energy and could concentrate then hit the 2 hard exerscices to finish up.
the next point i want to stress is that your first year of west side should be use to gain mass and strength, and the best way to do that is to hit the hardest and most compound heaviest exerscices for your assecory work. example- on max effort bench day say you do reverse blue band bench for a max then dont do some weak extensions or push downs, hit up some heavy triples on 5 boards then do some heavy rows and get the hell out of the gym. these r the assecory exerscices i have found that add mass and strength , squat - gm for 5 and 3 reps, box deadlifts for 5- 8 reps, pull through for 10 reps, rack pulls for triples, and on the days you do speed deadlifts on dynamic squat get out of the gym after the deads. For the bench 4-5-6 board presses, tricep death, beakers, floor presses for 5x5, and lock outs for triples. so in conclusion use the warm up as a work out and then hit up two heavy assistance exerscices and get out of the gym. hope this helps good luck big martin