A couple more WS questions

[ZZuluZ]

Hi all, I have a few questions concerning the WS workout I am planifying:

1.) Are both speed squats and speed DL?s performed every Squat DE day? Would it hurt to do both??

2.) Should I perform a heavy rep after speed work? If so; what percentage? I recall someone mentioning a set of 1 rep at 75% of your 1RM.

3.) On ME day, should you keep trying for a PR until you fail? If you feel you?ve really given it you?re all, should you try another set knowing you?ll fail? From what I've read it says you should keep trying until you fail, but is failure really necessary??

4.) For ME exercises, should it touch n go or pause. If so; how long should the pause be? I assume the eccentric is controlled and the concentric is explosive.

5.) My close squat and my close grip benchpress are superior to wide squats and regular bench press?.should I train for those lifts instead, or adapt my training so I get better at wide squatting and a wider stance BP (From what I?ve read, squatting wide offers a great potential for strength). --Althuogh I'm only 5'7 my ideal benchpress is extremely narrow; 8 inches or so!

THx guys,

-Zulu

 

[bigokie]

Westside q's

1. Speed squats are performed every dyn day. Speed deads can be done every day, but I prefer to do them for 3 weeks waving %'s up and then take a week off then start over again.
2. I don't, alot of people do. It's up to you on that one
3. Go until failure, then if you feel you failed early try another go at it. Yes failure is necessary, that's the only way you know that you used the most weight possible.
4. Depends on the exercise, on board presses I pause slightly, but you must also keep tri's tight. On some others I do it like a normal press, like close grip incline I do normal, touch and go.
5. Train the squat and bench out wide, the reason you can't handle the heavy weights in those yet is because you haven't built up the right muscles yet. Wide stance and grip create better leverage and allow you to move the bar a shorter distance.

 

[Cubanito17]

IMHO

1)Only the DE squat is always performed the deadlift is normally performed when you either have bad form at it, or your preparing for a meet with deads in it, or(like me) you just like to do them in this case with a 6 week turnabout program you throw them in say every other week.
2)I normally do a single of 75% after speed work to test speed every speed day, the good thing about us being young is that we can do it and pull it off don't know when we start getting older if it's a good idea.
3)You keep going until you fail, say you got 300 on a board press and you feel you already gave it your all then go 305 and if you fail try and get that 305 next week and if you do then try for 310.
4)ME for bench if doing board presses pause for 1 mississippi count you shouldn't really be doing any ME lift that's the same movement just something to mimic the movement.
5)This is the same problem with me i'm better closer on all my 3 lifts bench,squat, and dead. you just have to work on getting wider to make it less you have to press or go up, so start adjusting your lifts to being wider. Like on DE bench day if your faster close do less sets close and more wide.