Just wondering what people's thoughts were on adjusting speed work from the traditional Westside model (roughly 50-60% plus accomodating resistance) to address either ones weakness or sport. Seems like some folks have been doing less accomdating resistance or getting rid of box squats.
Some ideas out there:
If you are a raw lifter consider or weak at the bottom of your lifts:
Pause squats then explode up
Heavier %'s but no accomodating resistance
If you are weak at the top:
Use more accomodating resistance
If you want mass:
Use higher reps say 5's
Would it be OK to do 6-8 sets with accomodating resistance then drop the bands/chains and up the weights for a few sets?
OR is it better to focus the accessory work and ME work on the weaknesses and keep the basic speed model?
I know you've run conjugate programs for a while. Do you feel there are any differences for a raw vs. geared lifter in regards to speed work?
On another note, keep up the good work on the show. I don't get a chance to listen to it live, but enjoy the podcasts.
I know Brandon and the juggernaut guys love them but i just do not like pause squats. I feel they are a recipe for injury. Everytime i do them with good form it really bothers my knees and shit. I think box squat can help a raw lifter or just do regular free squats a little heavier. Ive always done raw speed work with 60-65-70 opposed to 50-55-60.
2000 or bust
The only lift I'm proud of at this point is a close stance, ass to grass zercher squat of 170kg x2 at 85kg bw. If only they held zercher squat competitions...
I think WESTSIDE as a system works great with all its pieces until you mess with the system. Like Vinny said keep the ME work for weakenesses and the speed work for speed and technique work.
Best Lifts unequipped
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I have tinkered with it and I'm finally seeing some results. I got the idea after one of the threads here about Westside.
I replaced Speed Bench with Paused Speed Bench and Speed Squats with Paused Speed Squats. I use a 3 week wave for both 8x3 %60, 6x2 @65, 5x2 @70%.
For the ME Upper days, I only rotate Bench, Incline Bench, and Press (No bands or chains). On ME Lower days, I rotate Back Squats, Front Squats, and Deadlifts (No bands or chains).
For my 2nd movement on the ME and DE Upper Body days that is where I do heavy triceps exercises to help my lockout. And I use the DE Upper and Lower Days for exploding out of the hole.
Paulo you were one of my inspirations for posting this thread. As always thanks for the info.
A paused squat done in an explosive style would still be a form of speed work. Speed work with accomodating resistance is a benefit in my opinion. I have changed my opinion on the matter in the last couple of years as I have learned more about rate of force development and the various types of strength.
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I think a heavier straight weight only box squat 1" below parallel is just as effective. There is alot of talk of lifters losing that "stopping" power in the hole of a raw squat, but that could simply be an issue of not staying tight. I still stay very tight on a box squat.
2000 or bust