Discussion in 'Fitness & Nutrition' started by uf20wop, Mar 2, 2006.
what should i do for a DE squat and DE DL
what does this mean agian. sorry i'm still a noob.
50-60% of your 1rm for 8x3 with short rests in between sets and quick reps
for squats atleast
i didnt know if there were certain exercises like there are for ME
i.e. box squat, or defecit DLs
whats your best squat?
and it should be 8-12x2, triples are usually done for bench, doubles for squat
280 is my 1RM last i attempted
Dynamic Squat Cycle Dynamic Deadlift Cycle
Week 1 - 12x2 @ 55% 8x1 @ 55%
Week 2 - 12x2 @ 60% 8x1 @ 60%
Week 3 - 10x2 @ 65% 6x1 @ 65%
thats what they have on the gator PL site
really? i've always found i respond better to 3 for squat, 2 for bench
I'd start out with 145 then, warm up to that and see how fast you can move it. If you can do it quick, add 10 lbs. If you can't do it fast, drop down to 135. The most important part of the day is moving the bar as fast as possible.
I base my percentages off my best box squat and then just move it up or down based on how I'm feeling that day.
Just an example of something you can try
Box Squat: [email protected] weight you end up with
Romanian Deadlifts: 4x6-8
Decline/Roman Chair Situps-4x6-8
Do they have a GHR, reverse hyper, or 45 degree back raise?
no offense but in my opinion you shouldn't be worried about doing speed days yet... my last speed day i used 295 with the SSB
Is there a point where one should consider ME/DE work? Any general guidlines for relative noobs like us?
I think speed days can have their benefits for beginners in terms of teaching form and stuff, but master ceaze brings up a good point. Dunno how you would work a lower repetition day in there though. I think James Smith answered something in Q&A about this, but I choose not to read his stuff because I just get all confused.
I did Westside type stuff for like 6 months over the course of last year and pretty much only made gains because I put on 45 lbs. Even then, can't really justify a 45 lb weight gain to take someones squat from 185-275ish. Deadlift stayed the same, and lets just say I didn't gain 45 lbs on my bench. Biggest part about it is to find out works for you and then do it. I basically wasted 6 months or however long it was because I was just doing stupid shit.
Aren't you using a CP program now? I haven't looked at anybodys logs in quite some time... nor have I updated mine.
Yeah I am now, I just meant that I did it last year and saw nothing because I had no clue what I was doing. I switched to some linear stuff at this new place I was working out at from like September to November and then started back up with westside style stuff this December
I would have a max effort day and a volume day. Max effort day would stay the same as the regular westside template and the volume day would be box squats or free squats @ 70-75% for 18-24 total reps or 80-85% for 15-20 total reps
so instead of doing a DE squat/dl day i should do:
free squats 70-75% 18-24 reps
deadlift 70-75% 18-24 reps
by the way
here is the set routine for the team: