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Thread: Q&A with Mark "Smelly" Bell!
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12-31-2010, 12:35 PM #31
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12-31-2010, 12:38 PM #32
Hey Mark on your dynamic days do you squat wider than ME days? I have tried to read most of the Westside articles out there but sometimes its hard to tell what is Louies most recent thoughts.
Also it seems like my conventional dead goes down if I don't train it but unsure how to work them into wsbb template.
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01-01-2011, 01:33 PM #33
On ME days I sometimes do low squats. The lower I go the closer my stance needs to be becuase it can beat up my hips. My stance will also depend on how much gear I'm wearing. The more stuff I have on the wider I'll go.
Use your conventional deads for maybe about half your Max Effort deadlifting and all your DE pulling. I'm not a deadlifter by any means but I like doing this.
Week 1 Max Effort Squats Speed Pulls
Week 2 Max Effort Deads
Week 3 Max Effort Goodmornings
that's the basic template I follow. Sometimes it changes a little but thats about right. My ME day is devoted to improving deadlift. With that said I'll do a lot of lower back, abs and rows. Grip is normally trained after benching on Thursday or on Saturday. If I train my grip hard on Tuesday it makes shirted benching suck.
In addition to what I wrote above I'll rotate in Some Speed Deads on Dynamic Effort Squat day. But I will not deadlift two times per week I'll simply adjust the ME day to have a second week of GMs, Squats or I'll maybe add a zercher squat.
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01-01-2011, 02:00 PM #34
Thanks man you've been a great help.
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01-01-2011, 03:59 PM #35
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Mark I've noticed you truely suck at deadlifting, like even in gear you suck, as a raw lifter 50lbs lighter than you I can out deadlift you, i think thats pathetic on your part. im saying this cause I think a lot of powerlifters lack upper back strength, like yourself...what would you suggest some great upper back moves to do?
Hopefully this motivates you Brad Cikana told me to write this
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01-01-2011, 05:04 PM #36
Deadlift King,
You are da man! I'm lookiing for a rope strong enough to hold me up for when I tarzan swing off your nut sack!
My upper back strength is something that does hold me back but it is something I try to hammer. With your massize levels of strength what do you suggest?
I'm hoping at the next meet that I'm a little less of bitch then normal. I'm looking to pull over 755. Still pussy and still gay but improvement non the less.
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01-01-2011, 06:17 PM #37
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Thanks Mark I appreciate that, you have made improvements, even from videos back in 2007-2009 your chest would dip in the hole on squats so bad you would good morning the weight, maybe you lack hamstring/glute strength? do you continuously hammer those? For my upper back i've consistently used shrugs, rack pulls, block pulls, rounded good mornings with a sumo/narrow/squat stance, most beneficial has been low pin seated ssb good mornings, you've been in this sport a long time so I'm sure to be successful you will bring up your weaknesses and perform to the level you should be one day
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01-01-2011, 07:04 PM #38
No one has ever been able to solve my issue of rounding over. But we all fail in some way and when I miss big weights I tend to round over.
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01-01-2011, 07:07 PM #39
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well i expect 2600 at your meet this month, nice 755x2 reverse band.....i did 775x1 raw....
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01-02-2011, 08:53 AM #40GameofInchesGuest
In your recent article, you posted that you don't believe/use deloads. I would think constantly banging away would result in you getting burnt out and moving backward on progress. Do you have set weeks in your programing where you scal back the intensity in order to recover?
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01-03-2011, 01:36 AM #41
Intensity reffers to weight used.
Volume refferes to total amount of weight used for the day.
I manipulate both volume and intensity. A 3 week squat workout with a green band may look like this.
Week 1 50% 12x2
Week 2 55% 10x2 then work up to a good double
Week 3 60%. 8x2 then work up to a big single
week 4 I'll simply start over.
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01-03-2011, 02:06 AM #42
Last big bench before my meet Jan 9.the last weight I take is 805.
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01-03-2011, 02:14 AM #43
When I was "trying" the westside method, It seemed to me, staying fresh for the me days was tougher then banging out the de days, I could do those all day long..
so how do you "deload" but not deload your me work, so you stay fresh?
Also I remember reading you are doing carb back loading, could you outline a quick simple daily routine for a workout day, and possibly an off day of your carb timing and meals, etc.
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01-03-2011, 11:46 AM #44
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Hello Mark.
Can the westside method be used for the military press ie doing sub maximal weights for speed one day and maxing out on a military press variation another day?
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01-03-2011, 03:32 PM #45
I needed to add a question onto my previous two questions.
one thing I was always confused about with bands.... do you either A) just count the weight on the bar and not worry about the band tension. B) count the weight on the bar + the tension at the bottom of the lift with bands. C) count the weight on the bar + the tension at the top of the lift with bands.
700 deadlifter:
50% = 350
so 350lbs of weight + bands
250lbs of weight because bands give 100 at top
or 300 because bands give 50 at bottom...
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