Could those of you experienced with Westside methods please let me know what you think of my DE Day log and plan? Am I missing the boat in any area?
Stats:
Weight: 200
Height: 6ft
BF: ~13-15%
I have no training partner, lift only with a belt, no briefs (I have some power pants on the way though), and all boxes are parallel.
Goals are to compete this year in a local USAPL meet this summer, I would like to squat over 600 by the end of the year(in a single-ply suit that I have not bought yet, maybe Metal IPF Viking V-type).
At the beginning of this cycle, my max was appx 365 (estimated, have squatted over 400 for reps years ago), Raw. Returning from Off time / Injury / Deployment.
Each line that lists a starting weight is a new week, this lists only my Dynamic Squat days, main set.
Assistance work generally included 2 of the following plus abs:
45 degree hypers with blue or blue and purple band
All kinds of Good mornings
Step-ups w/dumbbells for sets of 10 (left leg is currently weaker)
SSB Good Mornings
20 rep box squats w/275 w/straight bar (narrow stance)
20 rep box squats w/245 w/SSB (med stance)
Abs have focused on Obliques and Swissball situps with purple band
Here are my DE days:
Conditioning to Bands again
135 x 2 x 16 ? Blue Band
135 x 2 x 2, 185 x 2 x 6, 205 x 2 x 8 ? Blue Band
205 x 2 x 12 ? Blue Band
Lactate Tolerance
205 x 2 x 40 on :20sec rest ? Blue Band
Heavy Band
115 x 2 x 6 ? 2 Blue Bands/Side ? very fast, felt great at end
135 x 2 x 6, 155 x 2 x 2, 185 x 2 x 2 ? 2 Blue Bands Per side, worked up to 405 x 1 (PR) (no bands) ? 135/155 very fast, 185 much slower, I think this is where I should be, I think I’ll hit 445 really soon.
Regular Band
245 x 2 x 8 ? Blue Band ? Felt harder than last workout, decided to lower the weight
SSB Regular Band (I counted the SSB as 45lbs for the below weights)
185 x 2 x 8, 225 x 2 x 6 ? Blue Band - fast
195 x 2 x 8, 235 x 2 x 6 ? Blue Band ? felt fast
205 x 2 x 8, 245 x 2 x 5 ? Blue Band - 245 was slower
Knee hurt after, switched back to straight bar for following week
205 x 2 x 8, 225 x 2 x 6 ? Blue Band ? Fast and easy
Chains/Bands for made-up cycle
225 x 2 x 4 (Blue Band), 2 sets +1 chain, 6 sets +2 chains ? 2 chains slowed me down, but felt really strong
This is where I am now, and what I plan for next few weeks:
Next week
235 x 2 x 8 + Blue Band + 2 chains
245 x 2 x 8 + Blue Band + 2 chains
225 x 2 x 8 + Blue Band + 2 chains
Chain Only Cycle (have not done this before)
225 x 2 x 10 ? 2 chains
235 x 2 x 10 ? 2 chains
245 x 2 x 10 ? 2 chains
Heavy Chain Cycle (have not done this before either)
185 x 2 x 8 ? 3 or 4 chains
205 x 2 x 8 ? 3 or 4 chains
Deload 1 week
Go for Free Squat PR and Deadlift PR
That was really long, and I appreciate your time, please let me know what you guys think.
Murphy