Help with squats and Westside

[I'D RATHER BE DEADLIFTING]

After my meet in 4 weeks, I would like to go back to having a DE squat/dl and ME squat/dl day instead of what I'm doing now. I feel I am getting a litte burned out from going heavy too often. The thing is, I do not feel comfortable and confident enough in my squatting to not do full, real squats without the box. What is a good way to include some heavy, real-deal squats along with the speed work and ME stuff? I feel confident with the bench portion and have been making good gains with that. It's the squat stuff I need work with. I was thinking maybe every 3-4 weeks just doing some heavy squats as ME. Like doubles or triples or maybe even singles if I'm feeling good. Or do you think I should do some real squats on DE day, either before or after the box squats?


All opinions welcome.

 

[Deciever1]

IRBD- what i was doing before i stopped heavy squatting, was this.

Monday- ME Squat..

i always did real squats though. So i wouldnt burn out, i would usually work up to a 6 rep max one week, a 3 rep max the next, and sometimes a 1 or 2 rep max the next week, and then repeat.

Then i would just do normal assistance

Thursday- DE Squat
Just do my box squats w/ bands, and occasionally deadlift.

It worked great for me.

 

[IrishPower]

this was something i always questioned about westside.

here is what i have found:


use heavy band tension and/or chains on your speed day. the weight through the top should be equal to what you are expecting in competition as you get close to the meet.

you can also incorporate some ME exercises which target the squat in. I like heavy, wide suspended good mornings. i go at or over what i am going to hit in competition.

you can also do hatfield squats, or low box squats with a lot of weight. another exercise which might build you confidence is reverse band squats.

do NOT start free squatting on a separate day as your DE box squats. you will overtrain.. been there... done that.

your first meet will be a little nerve racking, but you should do fine.

 

[I'D RATHER BE DEADLIFTING]

See, I have done a meet after doing only box squatting and goodmornings and deads and my squat was lower than what it had been. I didn't feel as comfortable squatting as I do when I practice real squats. Box squats have brought up my hips a ton and really improved my deadlift, so they are going nowhere. I just need to find a way to incorporate real squats into the training without overdoing it.

 

[Deciever1]

IRBD- you know your body better then everyone . if you think you can handle squats every week do it. I know your not the type who gets over trained very easily.. mr im going to set PRs in my AR work, and max out on deads and squats for 3 weeks in a row, and also bench.

 

[I'D RATHER BE DEADLIFTING]

Haha, but that's just it. I am feeling a little run down. I want to make sure I don't push it too far. Plus, I want the DE day to focus on the box and speed, just ant to figure a way to get some real squats in there.


What about doing this:

Every third week on DE day I will start with squats working up to a few heavy doubles. I will then go to the box squats and work on speed(lighter than my other weeks). Make any sense? Please help me.

 

[Imnotdutch]

See, I have done a meet after doing only box squatting and goodmornings and deads and my squat was lower than what it had been. I didn't feel as comfortable squatting as I do when I practice real squats. Box squats have brought up my hips a ton and really improved my deadlift, so they are going nowhere. I just need to find a way to incorporate real squats into the training without overdoing it.

I cant really help you with your problem but I have a question. You said box squats brought up your deadlift. Do you deadlift conventional or sumo? Also, could you tell which point in the lift the box squats helped (for example, breaking weight off the floor)
?

 

[I'D RATHER BE DEADLIFTING]

I think theymainly aided the sumo. I deadlift with both styles equally now, but when I started doing box squats weekly, along with mixing goodmornings and deadlift variations, my sumo jumped up a good 80 lbs in 3 months. You need very strong hips for sumos and the wide box squats are just the trick to bring them up in strength. I think my conventional deads get strongest from various forms of deadlifting, sldl and goodmornings.

 

[Imnotdutch]

Thanks for the response.....

I'd come to the same conclusion about training conventional DL's.....althoguh I've only recently started good am's, so perhaps that'll help some.

I think theymainly aided the sumo. I deadlift with both styles equally now, but when I started doing box squats weekly, along with mixing goodmornings and deadlift variations, my sumo jumped up a good 80 lbs in 3 months. You need very strong hips for sumos and the wide box squats are just the trick to bring them up in strength. I think my conventional deads get strongest from various forms of deadlifting, sldl and goodmornings.

 

[DBCooper]

Good luck Irbd what weight class are you btw? have you tried a titan dual quad suit yet? I found those to fit way better that the the inzer's and their new fabric kicks ass,but I also only wore the z suit and an unkown altered dble ply inzer which was crap.peace.

 

[Deciever1]

Good luck Irbd what weight class are you btw? have you tried a titan dual quad suit yet? I found those to fit way better that the the inzer's and their new fabric kicks ass,but I also only wore the z suit and an unkown altered dble ply inzer which was crap.peace.

DBC- im thinking about getting a titan suit.. probably just a victor... you think it would be worth it for me to get if im only squatting like 325?

 

[DBCooper]

Always try to get the best or do the best, just because your only doing 325 does that mean it's not heavy to you or that you shouldn't use knee wraps? If you don't have it someone will, would it suck to lose by 5-10pounds and think maybe with a better suit I could have won? Keep training and soon 325 will look and feel like nothing. If your federation you lift in allows double ply or a boss suit I'ld go with that, alot of people find a tight suit while deadlifting will hinder their performance try a looser or old suit to wear.peace.

 

[Deciever1]

i was thinking about ordering a just a single ply victor suit... i compete in the USAPL.. so you know, just the basics.

Im using my old champion suit as my dl suit.

What equipment do you use as of now?

 

[DBCooper]

I use inzer z wraps, double pl inzer bench shirt cut up the back, inzer wrist wraps and double frantz briefs and suit, but I might switch to the new boss briefs and suit or boss briefs and a canvas suit also chuck taylor converse's.(of course) I lift in the APF/IPA though so my gear is a little different.

 

[Deciever1]

yup, gotta love the chuckss, The boss material is really incredible... so is the NXG... makes poly feel like silk.

Im just waiting for titan to get back to me VIA e-mail on delivery times and stuff, and then i'll probably order.