an idea i'm working with is how to mix ME work and volume work.
The big takeaway for me in reading all that westside crap is the real value of ME work is learning to push yourself really hard against a daily (not psyched up)maximum "single" effort. the "training max" . Remeber that early westside had no equipment on ME , not even a belt.
the theory being that if you rotate your ME work, you can train at a consistently high %. The problem for a lot of us is that it doesn't work in practice unless we drop everyhting else (SM events) and also, for less experienced guys, we're not getting enough practice
with the movement...Further, for SM, you need to be able to hit a "max effort" that could be for reps, for time or for a triple or single.
Chad Coy wrote this article that lays the idea of ME work out for SM.
My basic max effort workout will generally have a squat, dead, and an overhead press. The order depends on what needs the most work and whether I have a show coming up. For the last year, I have started with my press then hit the dead and finished with the squat. We modified the original ME to one that works for strongman. Keeping this in mind we may do a max single, a 5RM, a time limit set (60-90 seconds of work). Whatever we choose we always try for a new PR. Sometimes we may drop a lift (never longer than 1 session) depending on recovery. Since strongman requires more pulling prowess if anything is dropped it is the squat.
Along the lines of what I wrote earlier about learning to hit that one really good effort
I've tried to work out a way to cycle up to hit that sort of effort in a movement and then drop down and work soem manageable volume. in my mind, the real benefit of volume work is learning the movement and getting efficient. The idea I'm working with is that even the warm ups are building up to little targeted efforts that might be heavyish but nowhere near maximum efforts..the idea is that the whole sequence has me sneaking up onto one really good effort and then going to work .I'll let you know if it happens for me.
an example session looked like this. the warmup is the same sequence regardless of pressing day, squat/pulling day or events day. I've been adding 5 pounds to the press each week, so all the warmup numbers are being pushed up.
- warm up:
- clean and press, 5,4,3,2,1 (135x5,145x4,155x3,165x2,175x1 )
- (using the same bar move to fsq)
- front squat, 5,4,3,2,1 (185x5,215x4,245x3,275x2,305x1)
- then ME movement, alternate between log and axle, becuase that's pretty much what you press.
- work up to comfortable daily max log in less than 5 sets. then,
- timed sets 10x3, 3 reps on the minute for 10 minutes. Using 70% of the daily number.
or, ladders, (1,2,3)x3 with 80%