first DE lower day

Discussion in 'Fitness & Nutrition' started by uf20wop, Mar 2, 2006.

Thread Status:
Not open for further replies.
  1. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    what should i do for a DE squat and DE DL

    :x:
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    best squat?
     
  3. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

    Joined:
    Oct 1, 2003
    Messages:
    3,745
    Likes Received:
    0
    Location:
    seattle
    what does this mean agian. sorry i'm still a noob.
     
  4. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    ?
     
  5. Devil

    Devil I have become my terror. OT Supporter

    Joined:
    Dec 28, 2004
    Messages:
    99,646
    Likes Received:
    0
    Location:
    the undertow
    50-60% of your 1rm for 8x3 with short rests in between sets and quick reps

    for squats atleast
     
  6. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    dynamic effort
     
  7. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    kk

    i didnt know if there were certain exercises like there are for ME

    i.e. box squat, or defecit DLs
     
  8. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    whats your best squat?

    and it should be 8-12x2, triples are usually done for bench, doubles for squat
     
  9. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    280 is my 1RM last i attempted
     
  10. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    Dynamic Squat Cycle Dynamic Deadlift Cycle
    Week 1 - 12x2 @ 55% 8x1 @ 55%
    Week 2 - 12x2 @ 60% 8x1 @ 60%
    Week 3 - 10x2 @ 65% 6x1 @ 65%
     
  11. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    thats what they have on the gator PL site
     
  12. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    :werd:
     
  13. Devil

    Devil I have become my terror. OT Supporter

    Joined:
    Dec 28, 2004
    Messages:
    99,646
    Likes Received:
    0
    Location:
    the undertow
    really? i've always found i respond better to 3 for squat, 2 for bench :dunno:
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    65,017
    Likes Received:
    728
    ^
     
  15. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    I'd start out with 145 then, warm up to that and see how fast you can move it. If you can do it quick, add 10 lbs. If you can't do it fast, drop down to 135. The most important part of the day is moving the bar as fast as possible.

    I base my percentages off my best box squat and then just move it up or down based on how I'm feeling that day.

    Just an example of something you can try

    Box Squat: [email protected] weight you end up with
    Romanian Deadlifts: 4x6-8
    Pullthrough: 3x12
    Decline/Roman Chair Situps-4x6-8

    Do they have a GHR, reverse hyper, or 45 degree back raise?
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    65,017
    Likes Received:
    728
    no offense but in my opinion you shouldn't be worried about doing speed days yet... my last speed day i used 295 with the SSB
     
  17. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

    Joined:
    Dec 17, 2003
    Messages:
    9,412
    Likes Received:
    0
    Location:
    arlington, va
    Is there a point where one should consider ME/DE work? Any general guidlines for relative noobs like us?
     
  18. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    I think speed days can have their benefits for beginners in terms of teaching form and stuff, but master ceaze brings up a good point. Dunno how you would work a lower repetition day in there though. I think James Smith answered something in Q&A about this, but I choose not to read his stuff because I just get all confused.

    I did Westside type stuff for like 6 months over the course of last year and pretty much only made gains because I put on 45 lbs. Even then, can't really justify a 45 lb weight gain to take someones squat from 185-275ish. Deadlift stayed the same, and lets just say I didn't gain 45 lbs on my bench. Biggest part about it is to find out works for you and then do it. I basically wasted 6 months or however long it was because I was just doing stupid shit.
     
  19. Bobert

    Bobert OT Supporter

    Joined:
    Jun 20, 2004
    Messages:
    26,585
    Likes Received:
    1
    Location:
    !Chicago/Boston
    Aren't you using a CP program now? I haven't looked at anybodys logs in quite some time... nor have I updated mine.
     
  20. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    Yeah I am now, I just meant that I did it last year and saw nothing because I had no clue what I was doing. I switched to some linear stuff at this new place I was working out at from like September to November and then started back up with westside style stuff this December
     
  21. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    65,017
    Likes Received:
    728
    I would have a max effort day and a volume day. Max effort day would stay the same as the regular westside template and the volume day would be box squats or free squats @ 70-75% for 18-24 total reps or 80-85% for 15-20 total reps
     
  22. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
    thats broheim

    so instead of doing a DE squat/dl day i should do:

    free squats 70-75% 18-24 reps

    deadlift 70-75% 18-24 reps

    GHR 3x10

    Shrugs 4x8

    Abs
     
  23. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
  24. uf20wop

    uf20wop OT Supporter

    Joined:
    Feb 22, 2004
    Messages:
    34,455
    Likes Received:
    1
    Location:
    PBG, FL
Thread Status:
Not open for further replies.

Share This Page