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Westside Dynamic Days

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DerMalePhonkMann
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2004/01/13 05:12:03 (permalink)

Westside Dynamic Days

All the articles I've read suggest doing the DE day 3 days afer the ME day. For lower especially, I have really bad DOMS 3 days after still.

Could I do the DE day 4 days after ME day?

Also, how necessary are box squats for DE Lower day? I ask as my gym doesn't have any boxes or moveable benches.

Thanks,
DMPM
#1

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    ozzy
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    RE: Westside Dynamic Days 2004/01/13 09:59:01 (permalink)
    box squats are the core of the DE day, IMO they are essential. The idea of box squats is that they are there for active recovery and to aid you through sticking points.
    #2
    DerMalePhonkMann
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    RE: Westside Dynamic Days 2004/01/13 23:14:49 (permalink)
    OK, I'll have to bring in my own box or something.

    What about the DE day timing guys?
    #3
    ozzy
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    RE: Westside Dynamic Days 2004/01/14 09:48:47 (permalink)
    they are supposed to aid recovery so i would keep them on the day you have them now.
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    ozzy
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    RE: Westside Dynamic Days 2004/01/14 11:32:50 (permalink)
    I mean DE days, not specifically box squats, are for active recovery.

    I think that box squats are a must for helping with sticking points and developing power
    #5
    DerMalePhonkMann
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    RE: Westside Dynamic Days 2004/01/15 04:05:47 (permalink)
    ozzy, without exagerating, I was struggling to walk yesterday. I'm still very, very sore today (4 days later). I really doubt I could've squatted at all yesterday!
    #6
    chaos31
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    RE: Westside Dynamic Days 2004/01/15 07:21:20 (permalink)
    Did you just start working out DerMalePhonkMann? I mean if your that score it sounds like first time/week scoreness. I mean dont get me wrong I could be wrong, but Ive been told im the craziest person some people have ever met yet I still cant manage to stay score like that. What are you ME days looking like? I searched and cant seem to find a list of your workout. Possiable your working to much or not getting enough sleep?
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    ozzy
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    RE: Westside Dynamic Days 2004/01/15 09:55:01 (permalink)
    DMPM, i know the feeling, sometimes i can't even get up off a cahir, but after speed squats that disappears, trust me, try it.
    #8
    DerMalePhonkMann
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    RE: Westside Dynamic Days 2004/01/15 10:19:29 (permalink)
    chaos31, been working out for a few years, probably a year and half properly (squatting and deadlifting).

    I've always suffered from really bad DOMS, especially in my groin and hamstrings. My training partner (who uses almost the same weight as me) has been training less than me and doesn't get them that bad, I guess I'm a freak!

    Ok ozzy, I'll do em anyway. Did them today and they felt ok even though I was still sore.
    #9
    carn
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    RE: Westside Dynamic Days 2004/01/16 17:06:12 (permalink)
    Box squats are designed to target the muscles responsible for a big squats (hams, hips etc.) and put less emphasis on the powerful quads. The box squat helps to improve form, back arched, head back, wider stance and stomach out.
    Box squats are a must IMO.
    #10
    bigmac
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    RE: Westside Dynamic Days 2004/01/16 17:37:32 (permalink)
    just a quick question what sort of height are you looking to set the box at. roughly parallel?
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    carn
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    RE: Westside Dynamic Days 2004/01/16 18:15:30 (permalink)
    If your new to the exercise yes, maybe a little above parallel to start, but try and get to a stage where you are just below parallel.
    #12
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