westside

[kflex10]

is there any westside barbell guys on here???

i got a few questions on the program


flex

 

[spatts]

Liftbig
DBCooper
Flapwrlftr
(maybe others)

...and tons of guys who do it, but don't train there.

 

[kflex10]

aight my question is then....

6/3/3
dynamic squat day(dual quad no straps)
i used a low box 6 sets of 2 with 1/2 mini
then 6 x 2 adding another mini with same bar weight
am i doing this rite???any suggestions?and what else should i include in there?

poppa

 

[spatts]

I won't say right or wrong, but we've never done it like that.

We start with just bar weight plus bands, and work up to the bar weight we intend to use that day as our "work set" with the bands, which is roughly 40% of the max squat under the same conditions (same amount of equipment). When we get to that 40% or so, we then use THAT weight at THAT bar tension for 8 x 2. Then we're done.

For example, I was using 225 plus average bands in Tulsa last weekend. So I started with the bands and just the bar. Then I did quarters, then plates, then another quarter, then 2 plates...when I got to 2 plates (225 plus the bands) I did 8 x 2 at that weight.

We use a 3-4 week rotation of band tension that's roughly 40%, 43%, 47%, 50%. Something along those lines, then start over.

Since the max effort work is based on the individual for the week, DE work can accomodate accordingly. Everything's fluid, that's why I like it.

 

[MULE1]

K-flex isn't that the Joe Average workout

 

[BigWh1tey]

the current basic westside template (intermediate) would be a 3 week wave 60%,63%,65%. Band training would be more like 47%,51%,53% with a light band ( if your in the 300-500# 1RM) off of a paralell or just below box. 8 sets of 2 with only 4-6 reps above the training percentage through out the 3 week wave to check your speed.

 

[Liftbig]

kflex what do you mean by half a mini. and why are you only using a mini band to squat with? you should at least use a purple band. how much bar weight were you using?

 

[kflex10]

no this is not joe average......im watching the seminar videos now.....i posted that this morning and am now aware of what else to do......i will post more when i get goin

thanks

 

[BigWh1tey]

They have changed some stuff since the original seminar video...shorter waves ,dif %, simpler band%, etc.

 

[sinjinsmythe33]

question for spatts

what is your squat max? what weight class do you compete in? just curious?