I recently read an article which featured a variation of the westside routine where ME and speed bench was done on day 1, ME and speed squat were done on day 2, and DL and assist work was done on day 3. Does anyone recommend this method?
Im guessing you are looking for something 3 days per week?
Hmmm it could work but would be pretty taxing IMO.....lower body would be taking a beating unless you very very careful.
I have done speed work after max effort work and it has worked for me but its not a regular thing.
Laura Phelps does max squat then speed pulls and another day she does speed squats and max effort pulls.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
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Building Mighty Mitts...
Two heavy lower body days I think would be a mistake.
On the specific topic of running speed and ME days on the same day, I have done it in the past occasionally with my athletes and had good success.
It wasn't done for a long period of time and was mostly done when kids had an abreviated week or some other reason.
Usually we do it for either bench or squat, not both in the same week.
But like I said it wasn't an ideal situation and never done for more than about 3 weeks.
Sometimes at the end of a DE cycle, working up to a heavy single seems to be a common thing now, but that's about as much ME work on DE days I've seen. Typically ME work is low volume and DE work is high volume so intermixing the two for long periods of time is defeating the purpose of a microcycle. If you're looking for a 3 day routine, you could probably get away with a staggered training schedule every two weeks. Powerlifters on my HS team who did sports would train like this in-season.
Post the link if you can
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Why don't you alternate weeks like this
Mon- ME SQ/DL
Wed- ME Bench
Fri- DE SQ/DL
Mon- DE Bench
Wed- ME SQ/DL
Fri- ME Bench
this way your getting and even amount of ME and DE work for all of the lifts
Last edited by muscle_g; 04-14-2011 at 04:23 PM.
This looks like a good plan. Hey, do you guys include speed work and higher rep (bodybulding type) work on your DE days??? Also, assist work (triceps, biceps, back, etc) done on same days as heavy days? For example, could I do triceps after ME bench day? I think maybe my biggest problem is knowing when to do assist work........set aside a fourth day just for all the assist work??? I really appreciate your advice on all this, by the way.
IŽts not a good idea.
If you have a really hard session of max effort, I donŽt think youŽll get the best out of a dynamic bench, making the 3 reps un 3 seconds, youŽll get wasted. No way.
Besides that, I think Louie is pretty clear stating that ME and DE should be done in different days.
Last edited by Niko_El_Piko; 04-15-2011 at 01:22 PM.