Its a bit of a novelty comp my fed does each Christmas. There is a deadlift only event, a bench only event (both pretty typical and common) then a strict curl event for fun. They are pretty rare now but used to be more common a long while back.
For clarity its not a deadlift AND curl event, in that the scores arent added for one event. Its a deadlift only, and a curl only event Im entering a the same comp.
The deadlift and bench are done normally by weight class.
Curl comp has no weight classes and winner is by Wilks. Cries at 82.5kg coefficient.
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Stric press is a very good comparison, no knee drive and after the first few inches you get stuck hard.
Not sure what to do for accessories. Im thinking about adding seated barbell strict curls, so you start with elbows just over 90 degrees, back against the wall. Similar to doing OHP from pins at eye level, take all of the momentum out.
Dunno if there’s too much info on getting the strict curl up lol.
Like Overhead Press then: Efficient positions and force development gets one through the sticking point when sheer strength isn’t enough. Speed work/CAT I think and I dunno what efficient positions for a Curl are.
Maybe some relatively heavy negatives. It’s almost like tempo work forcing you to be in good positions at every point in the movement, overload etc.
Good suggestion. If I only I knew how to implement that. But definitely solid theory.
I dunno. Get “tight” and then perform every rep with max force/speed. If you catch any sticking points grind through and don’t let off the gas so you finish with force as well.
What Kind of % and reps are you supposed to use for CAT work? At the moment I’m just doing two heavy days which feels like Im definitely leaving gains on the table.
I thought it was more of a mentality to be applied to every rep of any program
Hmm that sounds too simple to be a popularised training technique. lel
@chris_ottawa I’ve seen you talk about CAT before, can you give me the ELI5? Will it work for strict curl?
You can look up Hatfield’s writings on it, Josh Bryant has some good articles on it, Sam Byrd and Reed have talked on it quite a bit and Paul Carter. It’s pretty simple once you get a grasp on it.
@Reed ‘s video makes a lot of it easy to understand.
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What the hell is that?
I guess it could, but normally CAT is something you do on compound lifts. For single joint stuff you are supposed to focus on mind-muscle connection, but if you are doing a strict curl meet then I suppose it could be a different story. You would be better off looking at how some other people who do strict curl meets train and follow their methods.
I don’t really feel like I get much out of CAT bench vs. harder sets close to failure, but you have to try and see what works for you.
Typically CAT work is with 70-80% for sets of 2-3 reps (can do singles on deadlifts) but you could go lighter or heavier as well. The whole idea is to move every rep as fast as possible and accelerate through the whole lift. Josh Bryant says that one of the benefits is that you can get more volume in with less fatigue compared to doing more hard sets, but the thing is that more volume isn’t always better and some people respond better to one vs. the other.
It’s sort of a misnomer in a way. From what I understand, Hatfield came up with the term (compensatory acceleration training) to describe the concept of putting maximal force into each rep, as opposed to just coasting through once you pass the sticking point. Somewhere along the line it became a term for submaximal work done with compensator acceleration, and usually in a cluster set format. The other thing is that Hatfield was all about training at 80% and above and didn’t use cluster sets or short breaks.
To make a long story short, move each rep (on working sets) as fast as possible, and cluster sets with moderate weights can be useful as well.
But arent biceps mainly comprised of slow twitch muscle fibers or something? Or is that bro science, I dont see how speed rep would work for bicep strength lol…
Sorry ELI5 is explain like I’m 5. The short and sweet, the quick rundown etc.
Sweet, exactly what I needed, will give it a shot. Unfortunately I have never come across anyone training for a curl meet before so I’m just assuming other training principles are transferrable.
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Muscle fibre composition changes in response to the type of training you do.
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Solid deadlift session. Encouraging strength considering how long it’s been since I went heavy.
Week 6 Day 3
Deadlift
250 x 3
260 x 2 x 4
Cheat Rows
120 x 8 x 3
Seated BB Curl
50 x 5 x 5
40 x 15
Various rows and ab variations to finish
Slow twitch > respond better to high reps etc. > bigger biceps > bigger curl
CAT > More force/speed > increase momentum through sticking point > bigger curl.
Different approaches I guess
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Week 7 Day 1
Bench press
100 x 5
120 x 4
128 x 3 x 4
High bar squat
160 x 3
180 x 2 x 4
170 x 2 x 4
Pull ups and dips
Week 7 Day 2
Deadlift
250 x 3
265 x 2 x 4
Bench Press
135 x 3 x 2
145 x 2 x 3
128 x 4 x 4
Week 7 Day 3
High Bar Squat
150 x 3
170 x 3 x 5
Medium Grip Bench
111 x 6 x 4
Cable flyers, abs, preacher curls for fun