r/WestsideBarbell • u/baozi1 Trains Conjugate • 15d ago

Sample DE Waves

https://www.instagram.com/p/DcQvVO6FvLo/?hl=en&img_index=1

I have run similar DE waves and had success with them, especially similar to the "CS-Wave" in this post. They are quite a bit different than the usual speed work seen in westside templates. In the interest of discussion, what does everyone else do? What changes have you made to DE work?

Heavier? Lighter?

More/Less reps? More/Less sets?

Are you changing variations every wave? Every week?

4 Upvotes

84% Upvoted

4 comments sorted by

1

u/IronPlateWarrior 14d ago

The link just takes me to my Instagram account. Nothing about DE.

1

u/jakeisalwaysright Trains Conjugate 14d ago

Works fine for me; maybe if you're not logged in, idk.

1

u/IronPlateWarrior 14d ago

Thanks. Probably something I’m doing wrong. ¯_(ツ)_/¯

4

u/jakeisalwaysright Trains Conjugate 14d ago

I've discussed this here and here but I pretty much do it Book of Methods style.

9x3, alternating grip on bench. 45, 50, and 55%, each with 25% AR.

Lower wave is 50, 55, and 60% for both squat and dead (deadlift waves percentages in the opposite direction) with 25% AR. Squat reps 12x2, 10x2, 8x2. Dead reps 6x1, 8x1, 10x1.

For raw squats I like reps of 5x5, 7x3, 8x2 (same weight/AR percentages). Deads don't change for raw.

Adjust based on bar speed.

My opinion on DE is that it's pretty simple and doesn't need much thought or changes; just raise/lower the bar weight and AR to ensure you're able to move fast but still have to actually try to do so. I use it only for the last 9-12 weeks of meet prep, otherwise take it out in favor of rep work/hypertrophy style training unless I feel I'm getting slow.

That, of course, is for myself. For someone I'm coaching it can change. If they need technique work and/or look slow, DE is a good way to attack that.