6/7 Dynamic Effort Sq/Dl

[Ermantroudt]

6/7 Dynamic Effort Sq/Dl
1. Box Squat: 225x6x2, 245x2x2 All sets done with 75lbs of chain.
2. Front High Box Squats: 225x3x5 On a 19" box
3. RDL's: 225x3x15
4. Pull-Thru's: 170x3x15
5. Standing Abs: 85x4x15

I was tired today so I lowered the volume by one set per exercise.

Ermantroudt

[xxxl83]

Ermantroudt,

Looks good,

Why did you up the weight from 225 to 245 during box squats? Did you use less chain for those sets or did you maintain the weight in chains and just add bar weight?
Also how much rest do you use between sets and do you wave the weight from week to week and if so where are you in the cycle?
I know you're well versed in westside training and I am not trying to critique your workout, I'm just curious and maybe I could gain a better understanding of somethings.

Stay Strong,

xxxl83

[Ermantroudt]

"Why did you up the weight from 225 to 245 during box squats?"

Because I thought I could go as fast with more weight, I was felling good

"Did you use less chain for those sets or did you maintain the weight in chains and just add bar weight?"

Our contrast method does not change once the work sets start.

"Also how much rest do you use between sets"

I as resting between 30 seconds and a minute between sets.

"...and do you wave the weight from week to week and if so where are you in the cycle?"

This is somehting we need to start putting more focus on. During this training session I worked between 50% and 54%, but we do not cycle. Typically, we use the speed to guide our choices as to bar weight and contrast weight. As I am a very slow person, I usually work lighter than most folks suggest.

"I know you're well versed in westside training and I am not trying to critique your workout, I'm just curious and maybe I could gain a better understanding of somethings."

I post it here to get critiqued and feedback, I (nor anyone else) am not so all knowing that I know everything about training.

Ermantroudt