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View Full Version : proposed de squat day - please critique



ryuage
10-21-2004, 10:09 AM
box squats 10x2 @ 50%
Deadlifts singles 6 @ 60%
zercher squats or good mornings.. possibly both?? 4x5-8
abs

what do you guys think I should do?

geoffgarcia
10-21-2004, 10:49 AM
what does the 50% and 60% indicate?

if your doing 10 sets of 2 reps, is that 50% of your 1rm? or 50% of your 2rm? or something different?

SalahG
10-21-2004, 11:03 AM
what does the 50% and 60% indicate?

if your doing 10 sets of 2 reps, is that 50% of your 1rm? or 50% of your 2rm? or something different?
He's doing speed box squats. You use 50% of your 1RM of the exercise, and do 10 sets of 2 reps as explosively as you can. Westside powerlifting uses this method, and it works.

SalahG
10-21-2004, 11:05 AM
box squats 10x2 @ 50%
Deadlifts singles 6 @ 60%
zercher squats or good mornings.. possibly both?? 4x5-8
abs

what do you guys think I should do?
Good begginer workout to get feel:

Speed Box Squat- 10x2@50%
Straight Leg Deadlift- 4x8
Reverse Hyper- 4x8
Pick a weighted ab exercise

Change the assistant exercises, except for reverse hyper, every few weeks.

Anthony
10-21-2004, 11:16 AM
Use the percentage as a guideline. Otherwise looks good.

Adam
10-21-2004, 03:05 PM
I agree with tony
zerchers and good am's on the same day are fun!(if your crazy like me:D)

ryuage
10-21-2004, 04:14 PM
only thing with good am's is it feels like a very awkward movement for me...

Adam
10-21-2004, 04:42 PM
do you have a powerrack?
i do all my good ams bottom up now and i find they feel 1000times better

ryuage
10-21-2004, 04:45 PM
yes I have access to power rack.. when you say bottom up do you mean you set it on the pins then lift up and what... reset after each rep?? how do you start your zerchers?

Adam
10-21-2004, 05:14 PM
yup, i just set the bar on the pins(about hip level) then load some weight on it and good am it. It takes most people a little while to get used to the form but once you got it its easy.
its sorta like a dead cause theres no eccentric part to start the lift
i do my zerchers that way too

ryuage
10-21-2004, 05:20 PM
it also seems on the bsu page that the 3 variations of gm's are practically the same... lol you every try ghr's on a lat pulldown machine?

Adam
10-22-2004, 03:28 AM
i used to do ghr on the gluteham machine, but the new gym doesnt have one so i abanded them lol
right now i pretty much just do good am's as all my assistance work. I've made progress over 2 months so far so once i stall ill probly give them a shot.

ryuage
10-22-2004, 02:22 PM
Thanks for the advice I set the bb on the pins at parallel and started from there... im getting the hang of them, still feel a little awkward, but not as bad as before... the zerchers felt awesome I love them. What do you think as my proposed de sorta upper body day

repetition upper body

a. work up to 3 sets of max reps (rest 60 seconds)
- bodyweight dips
b. supplemental lift (triceps) - 3-4x5-10
- skull crushers
c. vertical pulling 4x8-12
- chinups/pullups
d. medial delt or trap exercise 3x10-15
- db shoulder press or lateral raises
e. elbow flexion 3x8-10
- bb curls
f. abdominal circuit training
- variety of abs with no rest between exercises

ElPietro
10-22-2004, 02:49 PM
The original post looks fine. I wouldn't do both zerchers and GMs in the same session, rotate them maybe every two weeks if you want. Maybe if you use GMs as a ME movement, do zerchers for those weeks. But I think that DE box squats, speed deads, zerchers and GMs is too much on your erectors for one day, and you won't be seeing much improvement, while possibly hindering your ME day.

Obviously if you do speed deads do proper deads, not stiff legged, just adding that since someone said to put them in. They are fine for added work but not speed work. I think it's a tad to risky for speed work, as you could potentially tear a hammy doing them.

The only thing I might question other than that, is your percentage for box squats. Should it not be 60%, and then increment up in 3-4 week cycles? I could be wrong since I haven't done any plifting work in a while.

I'd also add in some ab assistance stuff. Cable crunches, db sidebends, and maybe leg raises.

ElPietro
10-22-2004, 02:50 PM
Oops, missed your last post, anyway, read and take from it what you will.

ryuage
10-22-2004, 05:08 PM
appreciate the help elpietro.

Newfie D
10-23-2004, 10:05 AM
box squats 10x2 @ 50%
Deadlifts singles 6 @ 60%
zercher squats or good mornings.. possibly both?? 4x5-8
abs

what do you guys think I should do?

in the september issue of PLUSA, louie says they now (& he recommends this for beginners too) do a 3-week pendulum wave for box squats:

wk1: 12x2 @ 50%
wk2: 12x2 @ 55%
wk3: 10x2 @ 60%
wk4: repeat

good luck with the conjugate system!

ryuage
10-23-2004, 10:16 AM
appreciate it newfie

PYRO
10-25-2004, 08:24 PM
What's zerchers? In this link, they are pain because you have to switch the barbell to sit on your elbows..That's an odd squat....

http://www.weightliftingdiscussion.com/regzerch.html

ryuage
10-26-2004, 12:14 AM
that is exactly what they are

Adam
10-26-2004, 03:32 AM
It doesnt hurt after a while. I go pretty heavy now and barely get redness on my arms.

ryuage
10-26-2004, 04:47 AM
thats cuz you're a freak of nature

PowerManDL
10-26-2004, 06:35 AM
I don't think it matters to be all that picky about %'s and total amount of sets. If you're in the neighborhood of 50-65%, progressing over 3-4 weeks, and using 8-12 sets of doubles you're ok.

ryuage
10-26-2004, 08:22 AM
how should one progress with these exercises... like when should you move up in weight?? also how should I incorporate the use of bands.

Anthony
10-26-2004, 08:36 AM
Don't worry about what weight you're using on speed day. Concentrate on form and speed. If your speed is amazing, add some weight until you notice you slow down, then tone it back a notch. It's really a matter of trial and error, find your weaknesses, train them, etc. I asked all the same questions when I first started and I learned that nothing is set in stone. Use the principals, but also listen to your body and your progress. In a few months you'll see what I mean. :)

ryuage
10-26-2004, 08:43 AM
appreciate the help... figure i'd do that, keep it the same weight until I feel like there is practically no resistance going up.. right now I dont know if it's too heavy or I am lacking explosiveness having never trained this way... my guess is both.

PowerManDL
10-26-2004, 08:51 AM
I don't even use the typical Westside dynamic days anymore. Closest I get on squats is using heavy band tension for 5x2 off a box.

ryuage
10-26-2004, 08:55 AM
well being a newbie the pl'ing game I'm trying to find my nitch in it and get a grasp of the whole concept before doing my own thing... what's the poundages looking at now a days powerman?

PowerManDL
10-26-2004, 09:21 AM
I did three singles w/ 385 off a 12" box last night, really not too much to it. I could easily hit low 400's for singles off a box that height from the feel of it. That's with a sprained knee that forced me to take some time off and lighter than normal.

When I do the 5x2 setup, I only use 185-205 on the bar-- with a green and purple band anchored around a 45 flat on the ground. That gives me about 280 lbs of band tension at the top. I'm hoping to add chains to that soon.

Newfie D
10-29-2004, 11:45 AM
I don't think it matters to be all that picky about %'s and total amount of sets. If you're in the neighborhood of 50-65%, progressing over 3-4 weeks, and using 8-12 sets of doubles you're ok.

agreed, i was just giving the newest words from Louie & i think they're nice guidelines. like another poster said, if you are too slow, lighten the weight.