I think 41" are the right ones. I ordered a single 50-120lb band a few days ago, still waiting 
I’m curious as to what tension is “recommended” for me if I’d want to use for the 3 lifts. I don’t want to spend a huge amount so just a pair or two maximum really.
Available resistances:
2-16 kg (red band)
11-36 kg (purple band)
23-54 kg (green band)
27-68 kg (blue band)
32-79 kg (orange band)
My rough numbers for 3 lifts are 180kg squat, 200kg deadlift, 115kg bench press. Would be nice if people who use bands could give me an idea of what would be a good idea to get.
Your numbers are about the same as mine and I use doubled minis for bench. Light bands for squat. And a light band through my belt looped around my feet for deadlift. My bands came from elitefts.com if you want to compare and they have a chart for the tensions.
the doubled minis are about 90lbs at the top of the bench
the lights are about 90lbs at the top of a squat.
So my guess is the red band and the purple one.
[quote]Fletch1986 wrote:
[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.[/quote]
Seated abbductions at different heights (the lower you go the harder they get). Also, body weight pause squats with a huge emphasis on driving out and bw box squats would be beneficial.
[quote]LoveSquatting wrote:
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.[/quote]
Dont worry, my diet is piss poor too. I absolutely hate eating and that is the key thing that will hold me back from making progress in this great sport of ours…I dont like food, I never have. You can still make gains though, I did. I killed that shit on DE day, beat myself into the dirt, and I came out on top. And my last week, 25 sets of squats in 14min, the toilet was my worst enemy! lol
[quote]Chicksan wrote:
[quote]LoveSquatting wrote:
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.[/quote]
Dont worry, my diet is piss poor too. I absolutely hate eating and that is the key thing that will hold me back from making progress in this great sport of ours…I dont like food, I never have. You can still make gains though, I did. I killed that shit on DE day, beat myself into the dirt, and I came out on top. And my last week, 25 sets of squats in 14min, the toilet was my worst enemy! lol[/quote]
Learn to cook. That did more for my love of food than anything else. Sadly now I have a hard time keeping my weight down.
For a beginner, would it be okay to use SOME main barbell work in the accumulation phase?
For example, you said you usually do an ME squat then 6RM for RDLs. Well, could you do an ME squat in accumulation phase and then do some high rep/volume RDLs? Or do ME deadlift and then some high rep/volume squat variation (pause squats, pin squats, oly squat etc.)?
Thanks.
[quote]Chicksan wrote:
[quote]LoveSquatting wrote:
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.[/quote]
Dont worry, my diet is piss poor too. I absolutely hate eating and that is the key thing that will hold me back from making progress in this great sport of ours…I dont like food, I never have. You can still make gains though, I did. I killed that shit on DE day, beat myself into the dirt, and I came out on top. And my last week, 25 sets of squats in 14min, the toilet was my worst enemy! lol[/quote]
Yeah, screw eating, I’m still making progress. What I’ve noticed is, the calorie intake is not nearly as high as all those charts and formulas show, nor do I need a gram of protein per pound of bw. Doing good at a gram per kilo, fuck protein.
Now the real question - did ME lower today, did some box squats and what I noticed is that I tend to lean forward and hip drive like fuck when getting up. Is this a problem ? If it is - is it possible that it comes from the lowbar position ? I don’t have that problem when free squatting, so I’m assuming it derives from sitting as far back as possible ?
[quote]LoveSquatting wrote:
Yeah, screw eating, I’m still making progress. What I’ve noticed is, the calorie intake is not nearly as high as all those charts and formulas show, nor do I need a gram of protein per pound of bw. Doing good at a gram per kilo, fuck protein.
Now the real question - did ME lower today, did some box squats and what I noticed is that I tend to lean forward and hip drive like fuck when getting up. Is this a problem ? If it is - is it possible that it comes from the lowbar position ? I don’t have that problem when free squatting, so I’m assuming it derives from sitting as far back as possible ?
[/quote]
Re: nutrition, be careful with that, it’s all well and good if you’re making progress, but be prepared to change if needs be. But you probably know that.
Generally the lower the bar position in any squat, the more forward lean you will see to compensate. Try to cut down on excessive forward lean with box squats as (anecdotally) I find this tends to prompt guys to rock forward into the concentric phase. As long as it’s a very controlled squat, and you’re spreading the floor aggressively to get off the box, you shouldn’t have any problems.
[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]
Add band pull throughs and keep it nice and slow. Also, make sure to use hip thrusts. After you get your glutes very warm and firing well hit some accessory stuff and focus on the glutes. 1 leg deadlifts with just a backpack in your hands or something with a little weight will get your ass/hammies burning good, same w step ups, focus on firing the glutes during the motion. Its not just enough to activate it, you also need to learn to make them fire elsewhere.
[quote]RTJenforcer wrote:
[quote]LoveSquatting wrote:
Yeah, screw eating, I’m still making progress. What I’ve noticed is, the calorie intake is not nearly as high as all those charts and formulas show, nor do I need a gram of protein per pound of bw. Doing good at a gram per kilo, fuck protein.
Now the real question - did ME lower today, did some box squats and what I noticed is that I tend to lean forward and hip drive like fuck when getting up. Is this a problem ? If it is - is it possible that it comes from the lowbar position ? I don’t have that problem when free squatting, so I’m assuming it derives from sitting as far back as possible ?
[/quote]
Re: nutrition, be careful with that, it’s all well and good if you’re making progress, but be prepared to change if needs be. But you probably know that.
Generally the lower the bar position in any squat, the more forward lean you will see to compensate. Try to cut down on excessive forward lean with box squats as (anecdotally) I find this tends to prompt guys to rock forward into the concentric phase. As long as it’s a very controlled squat, and you’re spreading the floor aggressively to get off the box, you shouldn’t have any problems.[/quote]
Gotta try that out. I’ve been “spreading” only during the descend
I can raw squat about 170-180kg. I was doing below parallel box squats, medium-stance, and I only hit 140kg x 3. Is there a weakness in there or does that sound about right? To be fair I think I really should have got the 4th rep. It was very, very close but a miss is a miss I suppose.
[quote]michael_xyz wrote:
I can raw squat about 170-180kg. I was doing below parallel box squats, medium-stance, and I only hit 140kg x 3. Is there a weakness in there or does that sound about right? To be fair I think I really should have got the 4th rep. It was very, very close but a miss is a miss I suppose.[/quote]
To be honest I think that’s pretty good, but everybody has different carryover not only from different movements but also through different rep ranges. Don’t think into it too much, just find what has good carryover to your max competition single and improve that.
[quote]michael_xyz wrote:
I can raw squat about 170-180kg. I was doing below parallel box squats, medium-stance, and I only hit 140kg x 3. Is there a weakness in there or does that sound about right? To be fair I think I really should have got the 4th rep. It was very, very close but a miss is a miss I suppose.[/quote]
Fuck I really need to learn kg, Im getting sick of going to my conversion chart, lol. There is about a 50lbs difference between my box squat and regular squat
4 weeks of accumalation, not really going under 5 reps on ME days, and killing myself on DE day, I hot a 50lbs PR last night with Reverse Band Squats. Apparently, this shit works. Thanks for all the help, advice and knowledge Storm
[quote]Chicksan wrote:
[quote]michael_xyz wrote:
I can raw squat about 170-180kg. I was doing below parallel box squats, medium-stance, and I only hit 140kg x 3. Is there a weakness in there or does that sound about right? To be fair I think I really should have got the 4th rep. It was very, very close but a miss is a miss I suppose.[/quote]
Fuck I really need to learn kg, Im getting sick of going to my conversion chart, lol. There is about a 50lbs difference between my box squat and regular squat[/quote]
KG x 2.2 = pounds, brah
In which block should I be working up to a heavy double (is it always a double?) after my DE work? Should I be working up to a double on all three lifts, including the deadlift?
[quote]Razamataz wrote:
In which block should I be working up to a heavy double (is it always a double?) after my DE work? Should I be working up to a double on all three lifts, including the deadlift?[/quote]
Personally I don’t work up to a heavy double unless I want some more volume. It’s normally a single. On DE day you can choose to work up to a single in the lift you are doing that day whether a bench, box squat or a DL. I eithier work up to a single on one of the 3 every other week and it’s normally a Box squat or after I box squat I’ll go do speed pin pull off of pin one and hit 5-6 singles then work up till a set after for starts to breakdown.
[quote]Razamataz wrote:
In which block should I be working up to a heavy double (is it always a double?) after my DE work? Should I be working up to a double on all three lifts, including the deadlift?[/quote]
Personally I don’t work up to a heavy double unless I want some more volume. It’s normally a single. On DE day you can choose to work up to a single in the lift you are doing that day whether a bench, box squat or a DL. I eithier work up to a single on one of the 3 every other week and it’s normally a Box squat or after I box squat I’ll go do speed pin pull off of pin one and hit 5-6 singles then work up till a set after for starts to breakdown.
[quote]Razamataz wrote:
In which block should I be working up to a heavy double (is it always a double?) after my DE work? Should I be working up to a double on all three lifts, including the deadlift?[/quote]
I may be wrong so wait for more knowledgeable members to comment but I think that Louie Simmons said that only at something like 3xBW on squats should you think about working up to some heavy numbers on DE days. There’s a name to this but I forgot it.
So unless you’re at that level I wouldn’t do it. Maybe very occasionally but not something you want to do often. As I said, wait for STB or someone to comment.