Why are you deadlifting and squatting in the same week? Too much imo. Deadlift one week, squat the other. Deadlifting can also be dramatically increased from squatting - Westside Barbell powerlifters deadlift maybe once every 2-3 months, it’s all trained in their full squats.
bc im not a powerlifter, thats why im dl and squatting in the same week. i dont care what westside barbell does they probably dont have one guy who can run 11.8 in the 100m.
No but they do have numerous 600+ raw benchers, the equivilent to 10.2-10.5s 100m sprinters in terms of rarity. CNS works the same way regardless of what your sport is, and I’m just giving you my input. No reason to get snappy - if you didn’t want constructive criticism then you shouldn’t have posted - I’m not going to give you praise for something I think could be done better. Your routine other then that DOES look good - just that one aspect. Change them each week and I garuntee you’ll see better results.
also…no member of westside barbell has probably full squatted in a while…DL without going to the limit whit a large buffer…I don’t think it’s a problem…after all, 4x5 can be done at 85%, 70% 40%…anything!
When I say full I mean to hip joint - knee parallel. Whether you want to go lower is personal preference, I’m on the fence with that one. Different people, different ways.
Edit: Just saw your update. Yea I suppose if he wants to do really low percentages it would be alright, but why when you can drop them for that week and go higher on the squats? Next week you go high on deadlifts and eliminate squats. Your still getting everything in.
not getting snappy. my weight loads are all based on my track work thats why u dont see any %'s. in gpp most people are not able to hit loads/speeds that they will be able to in spp so it shouldnt be a problem, have you seen cf gpp graphs hes doing squats twice a week an dl once a week. my program may not look good to you bc of your athletic background and style of training which is pl etc, there are folks who have told me the that the speed dl or dimel dl are useless and i should drop them its all based of your background and style of training you like.
I think I’ve seen a couple in the past yea. What percentages are you looking at for the squats/deadlifts specifically? I’ve been powerlifting for ages so I’m VERY cautious about load distribution. So easy to want to do more and then regret it next workout!
Edit: Too quick on the draw. Saw your edit - very true. Everyone differs!
understand this is gpp, so if i had to guess ill probably start around 50% and work up to about 70-75% tops for 8, nothing is set in stone bc after my track work i may be torch. what do u think about the dimel dl for sprinters?
IMO keep around 50-60% (absolute max) on the deadlifts if your going to do them. Not worth going higher because it could really interfere with your squats and your sprints especially.
As for the half/dimel dl’s - I agree with whoever gave you that opinion. I’m a big believer in full compounds so anything half done isn’t really worth it to me. Charlie’s half squats allow for a lot more load and therefore stimulus on the system but with the right weight routine you should be increasing your lifts even by 2 1/2 lbs every week anyways - works both ways, just quicker with halfs for Charlies method cause the bottom portion isn’t really needed. Still nice to have that power available though by lowering the load but still increasing every week (and therefore increasing stimulus in turn) Speed DL’s are fine if their being used in a max effort/speed training split but your not doing that so no reason to include them unless for recovery (<40%) or plyometric replacement, etc.
lol, i included the speed rdl in the program when i enter the power phase so im track with your last comment “Speed DL’s are fine if their being used in a max effort/speed training split but your not doing that so no reason to include them unless for recovery (<40%) or plyometric replacement”. the choice of lift doesnt matter it could speed rdl or reactive gh etc. cant tell you all i can say is the track work will set the tone for the strength work, so one workout may be 80% for the dl and the next workout may be 70
Yea definitely judge it by the sprints (obviously ;)) but just watch out. If you start to feel like your slowing I can almost garuntee dropping the deadlifts and leaving the squats will make a huge diff. Esentially vary your percentages accordingly. Weights are a great supplement tool but they can really give you a rough time if you try to do too much. Whatever you feel your body is capable of…just don’t go overboard!
