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Dildo Does Westside!

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Dildo69
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2004/01/30 17:13:54 (permalink)
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Dildo Does Westside!

Ok starting notes.....
Im not a powerlifter im an athlete.
This will be aimed at vertical jump improvement.
I am currently in-season.
Ab/core/rotator cuff training will take place on other days.
There will be NO M.E/D.E upper body work, so this is my only heavy weight training.

Ok feel free to bash it now!

M.E
Deadlift (changed to front squats after 3 weeks)
Push Jerks 5x3 85-90%
Overhead squats 3x4 No percentage, just try and progress.
Good morning 4x6

D.E
Box squat 10x2 (55% then 60% then 65%then back down after week 3)
Power snatch 4x3 70-75%
Bulgarian Split Squats No percentage but am gonna go fairley tough
RDL'S

I am unsure about the intensity of Max effort day as iv read conflicting material saying u should avoid maxing and saying u should max every session. So i plan to do this with my ME exercises.

Week1 3x3 92.5%
Week2 2x2 95% 1x1 97.5%
Week3 Proggresive singles (hopefully100%+)

Then go back down in a wave fashion for my new M.E exercise.

Ill cycle the assistance exercises every 6 weeks.

Depending on how i feel i may have an unload week every 3 weeks, but if i feel fine then i wont bother.

As much help/critiscm/advice would be greatly appreciated on this.

Thanx
Dildo

#1

20 Replies Related Threads

    whitehotice
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    RE: Dildo Does Westside! 2004/01/30 18:54:44 (permalink)
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    I have to say that this thread has the funniest topic I've seen so far!
    #2
    acooper
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    RE: Dildo Does Westside! 2004/01/30 20:04:08 (permalink)
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    If you are training to improve your vertical jump where are the jumps in that programme?

    I assmume you must be doing plyometrics another day, but why not include some in the D.E day. I would scrap the split squats & RDL's and replace them as follows:

    Box Squat
    Power Snatch
    Squat Jumps (2-3 x 6 20-30%)
    Depth Jumps (2-3 x 6 bodyweight)

    You then have a canadian descending complex session on the D.E which will benefit you more as an athlete and in improving your vertical.
    #3
    Dildo69
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    RE: Dildo Does Westside! 2004/01/30 20:30:15 (permalink)
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    I was putting the split squats in as my unilateral work, if i take them out i wont have any.

    I did toy with idea of squat jumps but in the end, i decided to leave them out, i may put them back in if they get enough votes.

    I want to keep the RDL's because that and good mornings are my only posterior chain work (deadlifts a bit too) and it really needs some work.

    I definatley wont be putting depth jumps as in the past iv found them too demanding in season with the volumeof jumps i normally do, as well as being very taxing on the cns, im gonna keep them for a 4 week cycle when i plan to peak.

    I know it seems iv rejected all ur ideas but iv not, im just giving u my reasons why they are there, feel free to argue against them and if i agree i will swap them.

    I take most of my ideas for adapting westside from there sports-specific Q&A, articles and mostly www.defrancostraining.com

    quote:
    I have to say that this thread has the funniest topic I've seen so far!


    Gald u liked it!
    #4
    acooper
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    RE: Dildo Does Westside! 2004/01/30 20:56:50 (permalink)
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    quote:
    Originally posted by Dildo69

    I was putting the split squats in as my unilateral work, if i take them out i wont have any.

    I did toy with idea of squat jumps but in the end, i decided to leave them out, i may put them back in if they get enough votes.




    The simple solution to this is Jump Lunges, kill two birds with one stone.

    I agree with what you are saying about the need for posterior chain work that is the downfall with complex training i normally add some work in at the end of the session. I also hear what you are saying with the depth jumps but they are a great excercise for developing reactive strength. They are admitadly taxing because of the high eccentric loading but that is what the unloading week is for (that you are considering skipping). I would suggest doing them everyother 4 week block but leave them out on the unloading week so you'll only be doing them 3/8 wks. Also keep the volume low cos the intensity is obviously very high and you shouldn't have to many problems.

    Alan.
    #5
    Dildo69
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    RE: Dildo Does Westside! 2004/01/30 21:26:31 (permalink)
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    Jump lunges!! I like it!! Nice idea, they are now in place of split squats.

    Ok so i cycle the depth jumps in and out, sounds good.

    Do u think i should do an unloading week, do u think the 3 week load is great enough to need an unloading week, im constantly scared of undertraining u see........and overtraining, pain in the arse!
    #6
    acooper
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    RE: Dildo Does Westside! 2004/01/30 21:46:22 (permalink)
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    Cycling depth jumps is the best way anyway because they plateu very quickly so cycling allows long term progression.

    I always use an unloading week every 4th, it allows you train at max. intensity (maximum training intenisty anyway) in wk 3 and recover before the next block. The intensity is kept high in the unloading week so gains are not lost, it is the volume that is significantly reduced.

    A rough guideline would be:

    First block for new programme (vol. in wk1 low to reduce conditioning stress)

    Vol./Intenisty
    wk1 70%/85%
    wk2 90%/90%
    wk3 60%/100%
    wk4 40%/95%

    Following blocks:

    Vol./Intenisty
    wk1 100%/85%
    wk2 90%/90%
    wk3 60%/100%
    wk4 40%/95%


    #7
    Dildo69
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    RE: Dildo Does Westside! 2004/01/30 22:24:59 (permalink)
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    Hmmm i always thought in my unload week i would raise the volume but decrease the intensity, mostly for C.N.S recovery, because if i just went 100%+ plus in week 3 it would be pretty fried and anything above 90% of ur 1rm is pretty taxing.
    #8
    acooper
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    RE: Dildo Does Westside! 2004/01/30 22:58:21 (permalink)
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    The thing with the cns is that it is the volume of high intensity work you need to manage. So anything sub max 90-95% will be recoverable if the volume is low enough, remember that cns stress results from the depletion of neuro-transmitting substances and this takes a certain amount of time, reps. So if the volume is low enough the cns will recover. Also i would tend to do >3reps (possibly 2) so 100% intensity is you 3RM and in your unloading week you would do 2reps at 95% 3rm that way you keep on top of your strength gains whilst allowing the cns to recover. So more accuratly a mid phase block might look like:

    wk1 - 5x5 @ 85% 5RM
    wk2 - 4x4 @ 92.5% 4RM
    wk3 - 3x3 @ 100% 3RM
    wk4 - 2x2 @ 95% 3RM

    Also increasing the volume will NOT work because any lift <6reps will be dmanding on the cns so you would need to go as high as maybe 10reps to train at an intensity that would allow cns recovery which would be well out of the effective rep range for strength and power training.

    However it is the opposite way round for sprints in the unloading week. For max speed sprints you need to decrease the intensity but the volume may be raised making the unloading week technicaly orinetated.

    Hope this helps,

    Alan.
    #9
    Dildo69
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    RE: Dildo Does Westside! 2004/01/30 23:09:48 (permalink)
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    I see this is definatley what lead to my previous overtraining, i was trying to bang out 4x5 back squat then front squat twice a week near my max.

    Why do u recommend 3x3 instead of progressive singles, i really like the idea of going for a new max?

    And in the unload week what do i take 95% of my max from, my old max, or my new (hopefully higher) max?

    Thanx for u r help so far its been invaluable.
    #10
    acooper
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    RE: Dildo Does Westside! 2004/01/31 10:32:59 (permalink)
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    quote:
    Why do u recommend 3x3 instead of progressive singles, i really like the idea of going for a new max?



    I recommend 3reps on M.E excercises because the lower the No. of reps the closer you get to absolute max. and the higher the cns stress will be. It's up to you, but you need to prioritise how you are gonna budget your cns activity, everyone likes setting new max's but you gotta ask yourself what's more important numbers in the gym or performance on the track? Also you are training for power which means you are not training to failure cos you must keep the weight moving FAST and higher reps will allow this (except maybe the last rep but the intent is there).

    Obviously rep selection is more complex than that, there are other things to consider;

    Excercise priority: The most important excercises will use lower reps as these are the ones where max power/strength gains are made. The supplementary excercises i.e. goodmornings, overhead squat, will be higher reps.

    Muscle fibre type: Generaly the pulling muscles (hamstrings, biceps etc..) will have a higher number of fast twitch fibres and are better suited to low reps so you would want to do singles with deadlifts, so is deadlift the best excercise choice? Pushing muscles (quads, triceps etc..) will have more slow twitch fibres and are better suited to higher reps so squats would be better with 3reps.

    Power output: Basically the power output curve for different %of 1RM lifts at max possible speed shows that 60% 1RM will result in the highest power output hence westside's D.E day. So at a percentage of 1RM you have a choice of what you get out of it depending on rep selection. i.e. at 60% 1RM you may be able to complete 10reps which would lead to hypertrophy gains or you could do 1rep and max your power, or anything in between. Which is why the jump lunges, oly lifts etc, are keprt at low reps despite the low weight to facilitate power output through increased speed.

    note: F=m x a

    so your force output can be increased by either upping the mass or by accelerating the bar faster.
    #11
    Dildo69
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    RE: Dildo Does Westside! 2004/01/31 18:13:44 (permalink)
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    But surely the last rep of a three rep max would be equally as taxing as a 1RM because at that moment it is ur 1RM if u see what im saying, or am i confusing fatigue with cns activation?
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    Dildo69
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    RE: Dildo Does Westside! 2004/01/31 18:16:50 (permalink)
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    Also at the moment im looking to prioritse strength gains as im pretty damn weak, however i still do pretty well in all the power tests due to my natural springyness (technical term!).
    #13
    Dildo69
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    RE: Dildo Does Westside! 2004/01/31 19:18:50 (permalink)
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    Oh and i forgot to ask should i leave two or three days after my ME work?

    So monday and thursday
    or monday and friday
    #14
    acooper
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    RE: Dildo Does Westside! 2004/01/31 20:27:15 (permalink)
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    okay, first point you are correct you are confusing muscular fatigue with cns stress. So for rep No. selection read through my post and just decide what priority you are giving weight lifting over other elements. Obviously pretty high i guess, but like you said at the begining "Im not a powerlifter im an athlete."

    You've also got to consider that maxing out and thus increasing recovery time will not only effect your athletic training but your athletic training will effect your weightlifting if you're not recovering in time.

    I would use the monday-friday split as the ME will incur the highest cns stress and warrants the extra day recovery, but it depends what other training you're doing. Post your weekly training schedule with the updated weight training you decide on and we'll take it further.
    #15
    Dildo69
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    RE: Dildo Does Westside! 2004/01/31 20:49:08 (permalink)
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    Ok ill go for a 3rep max and keep the progressive singles for the off-season.

    This does mean ill need to go and find out my 3rm for all my M.E movements. BooHooo!!

    My week will look something like this :-

    Monday
    M.E day early afternoon
    Technical session 6-8pm

    Tuesday
    3 or 4 core movements plus some rotator cuff drills

    Wednesday
    rope skipping/agility drills

    Thursday
    Technical training 6-8pm

    Friday
    D.E day
    core movements/rotator cuff

    Saturday
    Game Day

    Sunday
    REST DAY WOOHOOOOOOO!!!

    All of the above are flexable except for the technical sessions.

    Im trying to keep it low so i dont add too much new stimulous. As iv never deadlifted untill yesterday (testing what my max was while i have a break), iv done very little core work, and running 60 metres full out really takes it out of me.so i need to increase my work capacity, my core strength as well as doing the westside routine.
    #16
    Dildo69
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    RE: Dildo Does Westside! 2004/01/31 20:50:55 (permalink)
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    Oh i forgot to ask useing the three rep max how would i get my % and rep ranges for my wave through weeks 1 to 3?
    #17
    acooper
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    RE: Dildo Does Westside! 2004/01/31 21:05:16 (permalink)
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    That looks okay man. Although if thursday's technical session includes sprinting you may want to move the DE day back to thurs to group the cns sessions together and possibly swap the ME and DE days around? I would normally suggest starting the week with the fast stuff and ending it with the highest cns stuff but it depends what the game play involves (competition?).

    As for getting your rep ranges you just need to guess until you build up experience. Start lower rather than higher cos you can increase the effective load by increasing the velocity and you can add a little bit on following sets. In week 1 & 2, when your sub max, perceived effort is probably the best indicator.
    #18
    Dildo69
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    RE: Dildo Does Westside! 2004/01/31 21:15:16 (permalink)
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    The sport is volleyball, so its pretty much just short bursts of power.

    I was going by russian texts (zaitorsky maybe?) that u should keep M.E effort work as far away from competition as possible?
    #19
    acooper
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    RE: Dildo Does Westside! 2004/01/31 21:28:31 (permalink)
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    agreed, i'd just move the DE day back to thurs then.
    #20
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