alright…thanks for the responses .
so I tried to correct my form from last week…3 close grip, 3 medium, 2 wide in order
I didn’t rock as much as I did last week but I am not sure if it just a product of my slower bar speed because of the higher tension of this week’s setup.
[quote]michael_xyz wrote:
Good post STB.
Just curious about how to incorporate squat assistance. You said earlier if you were doing raw you’d do more like pause squats etc. for assistance.
Would you do these for 6RMs after the ME lift?
For example, if you did an ME deadlift then you do some pause squats. Or if you did an ME squat then you’d do some RDLs for 6RMs?
If so, that sounds like a good plan and also a good way to still get in free squat practice.[/quote]
That is pretty much exactly how I set up my training. Using 6rms on ME day do a couple of things. It’s rare someone can go over 90% with a 6rm, so you basically self-regulate your intensity zones after your ME work. Also, volume is much easier to control because you are only doing one set that counts. Any increase on your 6rm is gives you instant feedback on your strength and work capcaity gains. Going up 5 pounds on RDLs means you can handle 30 more pounds of total work.
Just thought I’d explian the reasoning behind it a little bit so people didn’t think I was just pulling “6rm’s” out of my ass.
[quote]louiek wrote:
@STB: What’s the purpose of speed-strength work? I know strength-speed teaches speed/RFD under heavy load, but the book of methods claims speed-strength work is to develop acceleration of light-medium loads. The only thing I could think of would be using it as a practice of technique and deload from strength-speed work.[/quote]
I am pretty well versed in this stuff and the Book of Methods has some parts that confuse the shit out of me. You have to keep in mind that the “light medium load” for speed strength work can be as high as 85% of your max (60% bar weight, 25% band tension). You are correct, strength speed work teaches speed and rfd under heavy loads. Speed strength work teaches MAXIMAL RFD under sub maximal loads. I like the example, you can’t throw a wiffle ball with max force and you can’t throw a bowling ball with max force, but a baseball is just right.
[quote]StormTheBeach wrote:
[quote]louiek wrote:
@STB: What’s the purpose of speed-strength work? I know strength-speed teaches speed/RFD under heavy load, but the book of methods claims speed-strength work is to develop acceleration of light-medium loads. The only thing I could think of would be using it as a practice of technique and deload from strength-speed work.[/quote]
I am pretty well versed in this stuff and the Book of Methods has some parts that confuse the shit out of me. You have to keep in mind that the “light medium load” for speed strength work can be as high as 85% of your max (60% bar weight, 25% band tension). You are correct, strength speed work teaches speed and rfd under heavy loads. Speed strength work teaches MAXIMAL RFD under sub maximal loads. I like the example, you can’t throw a wiffle ball with max force and you can’t throw a bowling ball with max force, but a baseball is just right.[/quote]
But does speed-strength have carryover to strength-speed or neural efficiency in a max effort lift? I don’t see how getting good at exploding with submaximal weights would be useful to a powerlifter, except when he’s doing RE, ramping up in a workout, or if perhaps he is an athlete and needs starting explosion in a sprint. But like I said, I suppose it could be used as a deload from strength-speed work while still maintaining speed in the lifts, or as GPP.
I only ask because I don’t want someone to ask me and have to tell them, “I don’t know, I just do it because he says to and it works.”
Okay, just did DE lower, completely fucked myself up. Did 20 sets of box squats, followed by 20 sets of deadlifts. Finished both for 19:20. At the 15th set of squats, I already couldn’t hear properly, it was like I was underwater or something o.O Blood pressure dropped, became nauseas etc, etc… I could feel my lower back burning at the 6th set of deadlifts, my god @_@ Couldn’t do anything else, so I went straight home.
@STB - posted a question a few pages behind, I believe you missed it, so I’ll ask again - how do you work up to a 3-5rm (explain in %s, please) ? Thanks in advance.
[quote]louiek wrote:
[quote]StormTheBeach wrote:
[quote]louiek wrote:
@STB: What’s the purpose of speed-strength work? I know strength-speed teaches speed/RFD under heavy load, but the book of methods claims speed-strength work is to develop acceleration of light-medium loads. The only thing I could think of would be using it as a practice of technique and deload from strength-speed work.[/quote]
I am pretty well versed in this stuff and the Book of Methods has some parts that confuse the shit out of me. You have to keep in mind that the “light medium load” for speed strength work can be as high as 85% of your max (60% bar weight, 25% band tension). You are correct, strength speed work teaches speed and rfd under heavy loads. Speed strength work teaches MAXIMAL RFD under sub maximal loads. I like the example, you can’t throw a wiffle ball with max force and you can’t throw a bowling ball with max force, but a baseball is just right.[/quote]
But does speed-strength have carryover to strength-speed or neural efficiency in a max effort lift? I don’t see how getting good at exploding with submaximal weights would be useful to a powerlifter, except when he’s doing RE, ramping up in a workout, or if perhaps he is an athlete and needs starting explosion in a sprint. But like I said, I suppose it could be used as a deload from strength-speed work while still maintaining speed in the lifts, or as GPP.
I only ask because I don’t want someone to ask me and have to tell them, “I don’t know, I just do it because he says to and it works.”[/quote]
After doing so much speed work, especially with accommodating resistance, you’ll notice you have more momentum to get through your sticking points. Even though it’s submaximal weight, it’s maximal force. You couldn’t do 10-25 sets of 1RM squats. You’d kill yourself. But you can do that with maximal force with half or so of your 1RM. So you’re getting a chance to practice the main lifts a lot with maximal force.
[quote]LoveSquatting wrote:
Okay, just did DE lower, completely fucked myself up. Did 20 sets of box squats, followed by 20 sets of deadlifts. Finished both for 19:20. At the 15th set of squats, I already couldn’t hear properly, it was like I was underwater or something o.O Blood pressure dropped, became nauseas etc, etc… I could feel my lower back burning at the 6th set of deadlifts, my god @_@ Couldn’t do anything else, so I went straight home.
@STB - posted a question a few pages behind, I believe you missed it, so I’ll ask again - how do you work up to a 3-5rm (explain in %s, please) ? Thanks in advance.[/quote]
You’re not supposed to do 20 sets of deads. Only 6-10 singles at 50-70% of your max.
[quote]louiek wrote:
[quote]LoveSquatting wrote:
Okay, just did DE lower, completely fucked myself up. Did 20 sets of box squats, followed by 20 sets of deadlifts. Finished both for 19:20. At the 15th set of squats, I already couldn’t hear properly, it was like I was underwater or something o.O Blood pressure dropped, became nauseas etc, etc… I could feel my lower back burning at the 6th set of deadlifts, my god @_@ Couldn’t do anything else, so I went straight home.
@STB - posted a question a few pages behind, I believe you missed it, so I’ll ask again - how do you work up to a 3-5rm (explain in %s, please) ? Thanks in advance.[/quote]
You’re not supposed to do 20 sets of deads. Only 6-10 singles at 50-70% of your max.[/quote]
I’m doing the accummulation phase.
[quote]LoveSquatting wrote:
[quote]louiek wrote:
[quote]LoveSquatting wrote:
Okay, just did DE lower, completely fucked myself up. Did 20 sets of box squats, followed by 20 sets of deadlifts. Finished both for 19:20. At the 15th set of squats, I already couldn’t hear properly, it was like I was underwater or something o.O Blood pressure dropped, became nauseas etc, etc… I could feel my lower back burning at the 6th set of deadlifts, my god @_@ Couldn’t do anything else, so I went straight home.
@STB - posted a question a few pages behind, I believe you missed it, so I’ll ask again - how do you work up to a 3-5rm (explain in %s, please) ? Thanks in advance.[/quote]
You’re not supposed to do 20 sets of deads. Only 6-10 singles at 50-70% of your max.[/quote]
I’m doing the accummulation phase.[/quote]
I believe STB has said that you should stick to 6-10 singles even if it is accumulation phase.
So you’re basically saying that I murdered myself for nothing ? Btw, can barely move today, posterior chain is sore as hell 
[quote]LoveSquatting wrote:
Okay, just did DE lower, completely fucked myself up. Did 20 sets of box squats, followed by 20 sets of deadlifts. Finished both for 19:20. At the 15th set of squats, I already couldn’t hear properly, it was like I was underwater or something o.O Blood pressure dropped, became nauseas etc, etc… I could feel my lower back burning at the 6th set of deadlifts, my god @_@ Couldn’t do anything else, so I went straight home.
@STB - posted a question a few pages behind, I believe you missed it, so I’ll ask again - how do you work up to a 3-5rm (explain in %s, please) ? Thanks in advance.[/quote]
As far as the 20+ sets of squats AND deads on the same day, yes that’s fine. And yes, that’s awesome that you did that to yourself. I wouldn’t reccommend doing that every week during your accumulation block unless you are trying to either:
- kill yourself
or
- gain 20 pounds in a month
Anyway, working up to a 3-5rm:
I treat it just the same as working up to a 1rm. I like to make every Max Effort day exactly like a meet. Warm-up with a shit load of sets and reps with lower weights. Take a first attempt at around 90-92% just to get something ‘on the board’ for the workout. If that felt good, I’ll either go right for a new max or hit something around 97%. My third attempt is always for a PR. I will usually stop there unless I completely SMOKE the weight. This way you can get at least 2 attmpts over 90% and if you pick your weights correctly and your training is going well, then a 3rd over 90% shouldnt be a problem.
Did that answer your question? As far as specific warm-up percentages, sets, reps whatever else, there are way more important variables of training to plan out than little stuff like that.
[quote]louiek wrote:
[quote]StormTheBeach wrote:
[quote]louiek wrote:
@STB: What’s the purpose of speed-strength work? I know strength-speed teaches speed/RFD under heavy load, but the book of methods claims speed-strength work is to develop acceleration of light-medium loads. The only thing I could think of would be using it as a practice of technique and deload from strength-speed work.[/quote]
I am pretty well versed in this stuff and the Book of Methods has some parts that confuse the shit out of me. You have to keep in mind that the “light medium load” for speed strength work can be as high as 85% of your max (60% bar weight, 25% band tension). You are correct, strength speed work teaches speed and rfd under heavy loads. Speed strength work teaches MAXIMAL RFD under sub maximal loads. I like the example, you can’t throw a wiffle ball with max force and you can’t throw a bowling ball with max force, but a baseball is just right.[/quote]
But does speed-strength have carryover to strength-speed or neural efficiency in a max effort lift? I don’t see how getting good at exploding with submaximal weights would be useful to a powerlifter, except when he’s doing RE, ramping up in a workout, or if perhaps he is an athlete and needs starting explosion in a sprint. But like I said, I suppose it could be used as a deload from strength-speed work while still maintaining speed in the lifts, or as GPP.
I only ask because I don’t want someone to ask me and have to tell them, “I don’t know, I just do it because he says to and it works.”[/quote]
The most important aspect of strength is, hands down, Absolute Strength. That governs everything else. The major components of Absolute Strength are your ability to develop max tension in the shortest amount of time possible and then your ability to maintian max tension until the given task (like a max deadlift) is completed. This is why Speed Strength is key. Yes, you are using submaximal weights. You are also exerting maximum effort and force. You may only be lifting 500lbs. But if that is between 50-60% of your max, you should be exerting 1,000+lbs of force. Now, if you are doing 12x2, you are exerting 1,000+lbs of force 24 times in one training session. This is impossible to do on Max Effort day or with RE work.
Dyanmic Efforts are key to the whole entire system. You CAN’T move a heavy weight slowly. There is no way.
[quote]Fletch1986 wrote:
[quote]louiek wrote:
[quote]StormTheBeach wrote:
[quote]louiek wrote:
@STB: What’s the purpose of speed-strength work? I know strength-speed teaches speed/RFD under heavy load, but the book of methods claims speed-strength work is to develop acceleration of light-medium loads. The only thing I could think of would be using it as a practice of technique and deload from strength-speed work.[/quote]
I am pretty well versed in this stuff and the Book of Methods has some parts that confuse the shit out of me. You have to keep in mind that the “light medium load” for speed strength work can be as high as 85% of your max (60% bar weight, 25% band tension). You are correct, strength speed work teaches speed and rfd under heavy loads. Speed strength work teaches MAXIMAL RFD under sub maximal loads. I like the example, you can’t throw a wiffle ball with max force and you can’t throw a bowling ball with max force, but a baseball is just right.[/quote]
But does speed-strength have carryover to strength-speed or neural efficiency in a max effort lift? I don’t see how getting good at exploding with submaximal weights would be useful to a powerlifter, except when he’s doing RE, ramping up in a workout, or if perhaps he is an athlete and needs starting explosion in a sprint. But like I said, I suppose it could be used as a deload from strength-speed work while still maintaining speed in the lifts, or as GPP.
I only ask because I don’t want someone to ask me and have to tell them, “I don’t know, I just do it because he says to and it works.”[/quote]
After doing so much speed work, especially with accommodating resistance, you’ll notice you have more momentum to get through your sticking points. Even though it’s submaximal weight, it’s maximal force. You couldn’t do 10-25 sets of 1RM squats. You’d kill yourself. But you can do that with maximal force with half or so of your 1RM. So you’re getting a chance to practice the main lifts a lot with maximal force.[/quote]
Doing speed work allows you to exert max force output in minimal time. Also, it is to my knowledge that training accelaration in lifts is actually honing those Fast-Twitch muscle fibers which are predominant in squat, deadlift and bench.To get a distinct understanding of acomodating resistance and the concept of speed-strength, I suggest you to read about the Strength Curve.
[quote]StormTheBeach wrote:
[quote]LoveSquatting wrote:
Okay, just did DE lower, completely fucked myself up. Did 20 sets of box squats, followed by 20 sets of deadlifts. Finished both for 19:20. At the 15th set of squats, I already couldn’t hear properly, it was like I was underwater or something o.O Blood pressure dropped, became nauseas etc, etc… I could feel my lower back burning at the 6th set of deadlifts, my god @_@ Couldn’t do anything else, so I went straight home.
@STB - posted a question a few pages behind, I believe you missed it, so I’ll ask again - how do you work up to a 3-5rm (explain in %s, please) ? Thanks in advance.[/quote]
As far as the 20+ sets of squats AND deads on the same day, yes that’s fine. And yes, that’s awesome that you did that to yourself. I wouldn’t reccommend doing that every week during your accumulation block unless you are trying to either:
- kill yourself
or
- gain 20 pounds in a month
Anyway, working up to a 3-5rm:
I treat it just the same as working up to a 1rm. I like to make every Max Effort day exactly like a meet. Warm-up with a shit load of sets and reps with lower weights. Take a first attempt at around 90-92% just to get something ‘on the board’ for the workout. If that felt good, I’ll either go right for a new max or hit something around 97%. My third attempt is always for a PR. I will usually stop there unless I completely SMOKE the weight. This way you can get at least 2 attmpts over 90% and if you pick your weights correctly and your training is going well, then a 3rd over 90% shouldnt be a problem.
Did that answer your question? As far as specific warm-up percentages, sets, reps whatever else, there are way more important variables of training to plan out than little stuff like that.[/quote]
Perfect. It’s all clear now. I’ll actually do the 20 sets of squats and deadlifts all 4 weeks, I like the soreness and the workout, nonetheless. Any weight gain is welcome aswell 
[quote]LoveSquatting wrote:
[quote]StormTheBeach wrote:
[quote]LoveSquatting wrote:
Okay, just did DE lower, completely fucked myself up. Did 20 sets of box squats, followed by 20 sets of deadlifts. Finished both for 19:20. At the 15th set of squats, I already couldn’t hear properly, it was like I was underwater or something o.O Blood pressure dropped, became nauseas etc, etc… I could feel my lower back burning at the 6th set of deadlifts, my god @_@ Couldn’t do anything else, so I went straight home.
@STB - posted a question a few pages behind, I believe you missed it, so I’ll ask again - how do you work up to a 3-5rm (explain in %s, please) ? Thanks in advance.[/quote]
As far as the 20+ sets of squats AND deads on the same day, yes that’s fine. And yes, that’s awesome that you did that to yourself. I wouldn’t reccommend doing that every week during your accumulation block unless you are trying to either:
- kill yourself
or
- gain 20 pounds in a month
Anyway, working up to a 3-5rm:
I treat it just the same as working up to a 1rm. I like to make every Max Effort day exactly like a meet. Warm-up with a shit load of sets and reps with lower weights. Take a first attempt at around 90-92% just to get something ‘on the board’ for the workout. If that felt good, I’ll either go right for a new max or hit something around 97%. My third attempt is always for a PR. I will usually stop there unless I completely SMOKE the weight. This way you can get at least 2 attmpts over 90% and if you pick your weights correctly and your training is going well, then a 3rd over 90% shouldnt be a problem.
Did that answer your question? As far as specific warm-up percentages, sets, reps whatever else, there are way more important variables of training to plan out than little stuff like that.[/quote]
Perfect. It’s all clear now. I’ll actually do the 20 sets of squats and deadlifts all 4 weeks, I like the soreness and the workout, nonetheless. Any weight gain is welcome aswell ^_[1]
That was an unexapected outcome the first few times I ran throuhg my Accumulation Blocks. I have naturally been around 255-265 for the last couple years. I accidently am up to 280-285 now.
-
/quote ↩︎
My nutrition is not good enough to gain weight. Low on money lately, so I doubt that I will gain anything. Might sound masochistic but I did enjoy the workout and the soreness today. When I went to take a shit, my legs were hurting so bad that I had to come out pretty quick My entire posterior chain is fked up.
My glute abductors (the ones that keep my knees out) are my weak link, and until recently weren’t firing properly (its taken a lot of single leg work and ART, but now they are working, they just the weak link). I want to incorporate some kind of bw/band work in extra workouts to bring them up faster.
Any ideas other than band walks? I don’t have full gym access everyday because I basically live on the road w/ my job, so something I can do with bodyweight or bands is required.
[quote]McDouche wrote:
My glute abductors (the ones that keep my knees out) are my weak link, and until recently weren’t firing properly (its taken a lot of single leg work and ART, but now they are working, they just the weak link). I want to incorporate some kind of bw/band work in extra workouts to bring them up faster.
Any ideas other than band walks? I don’t have full gym access everyday because I basically live on the road w/ my job, so something I can do with bodyweight or bands is required.[/quote]
You can sit on a chair, double a mini, put it on just under your knees and push your knees out.
Also, you can anchor a band to something low, loop around your foot and raise your leg to the side. You can do either adduction or abduction.
Bodyweight squats with the band looped around your knees like in the first setup.
Not exactly a Westside question but you guys will know: What band length is required to use it for bench, deadlift and squat? I have found a website that sells a pair but the “poundage” also makes little sense to me.
For the heaviest one they have it says it is “32-79 kg” and 41" in length. Is that good? I’ve got no idea about bands really.