don’t make it more complicated than it has to be. my rule of thumb on DE work is that i use whatever weight allows me to move the bar fast enough to make the plates rattle at the top. if using bands, i just adjust the bar weight to allow me to still get the rattle at the top.
i’m sure there are others that use a more scientific approach.
I through bands or chains on the bar and then I put some weight on it that I can move fast. The straight weight is usually between 40-60% of my 1RM, it depends how I am feeling that day.
How about ME work? Do you ever incorporate bands/chains while doing max effort work?
I try to keep it simple, but I know that there are plenty of people out there with way more experience and much stronger than I, so I always like to get the opinions of like minded people.
Meat was dead on, just make sure the bar speed is still fast. I will build it up in general percentages over three week waves until the bar isn’t moving AS fast, but still fast, and so I can still make the sets/reps with 30 to 40 seconds rest. Then drop the bar weight again.
Bands and chains can be used as ME movements for sure. Reverse band work especially is fun, and effective.
Yeah, advanced guys will use in the ballpark of 40% bar weight and 40% band tension (at the top) I’ve read that some guys go off their floor press numbers, which as we know are typically lower than a bench press. Most of us will do well with the neighborhood of 50% and doubled mini’s. Like meat said speed is key.
Unfortunately most folks I see do the 3 reps in like a second and a half, which to me means the weight is too lightOR they are doing a circa max effort with the weight.
Chains you’ll probably want to get in the 60% ish range and use about 25-50 Lbs of chains. The idea in both cases is to quickly decelerate(sp?) the bar, not so much as lifting the added weight itself. Something I do to test my speed is after I do the DE stuff I’ll throw on abiout 75% of my max and bang out a tripple. IF I did the DE stuff right the bar feels “floaty” and light. If it feels heavy I know I fucked up somewhere.
my .02
I’ve hit 375 raw, 500+ shirted. I used 155-175 for speed work. The key is to be fast and get volume. Save the heavy stuff for ME day. I used to use 185-225, and my bench wasn’t getting better. Going lighter made the DE work faster and helped me more. I did the same on DE squats.
As you become more advanced and faster you will be able to handle heavier weights, but since you are new to DE I would stick with lower percentages. Eventually you might be doing 315 and over 200lbs of chains, like Paul Key.
here’s an example of how i set up for DE work. i do mine a bit different than most people. i don’t bring the bar down extremely fast. i prefer to row it down, staying tight and then explode. my two biggest cues that let me know my bar speed is good enough is when, 1. the plates rattle at the top and 2. my upper back actually comes off the bench as i press to lockout. i also go a bit heavier on DE work than most. i usually do 6 sets of 3. i train with two other guys. we move from one another without stopping until we reach six sets.
[quote]maraudermeat wrote:
here’s an example of how i set up for DE work. i do mine a bit different than most people. i don’t bring the bar down extremely fast. i prefer to row it down, staying tight and then explode. my two biggest cues that let me know my bar speed is good enough is when, 1. the plates rattle at the top and 2. my upper back actually comes off the bench as i press to lockout. i also go a bit heavier on DE work than most. i usually do 6 sets of 3. i train with two other guys. we move from one another without stopping until we reach six sets.
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