So what you mean is, I should touch lower so my elbows are in line with my wrists ? I’m already dropping on my sternum, how much lower should I touch ? 
[quote]StormTheBeach wrote:
[quote]LoveSquatting wrote:
I’m definitely tight as fuck, my face was red after every set. Damn, where is STB ><.[/quote]
I’m still here, I have just found it impossible to keep up with the thread. haha. I will start putting my 2 cents in again starting right now…
[/quote]
we all figured you switched over to Dickbob’s 5x27 
[quote]StormTheBeach wrote:
[quote]LoveSquatting wrote:
I’m definitely tight as fuck, my face was red after every set. Damn, where is STB ><.[/quote]
I’m still here, I have just found it impossible to keep up with the thread. haha. I will start putting my 2 cents in again starting right now…
[/quote]
My savior!111!!1
[quote]marlboroman wrote:
[quote]StormTheBeach wrote:
[quote]LoveSquatting wrote:
I’m definitely tight as fuck, my face was red after every set. Damn, where is STB ><.[/quote]
I’m still here, I have just found it impossible to keep up with the thread. haha. I will start putting my 2 cents in again starting right now…
[/quote]
we all figured you switched over to Dickbob’s 5x27 :)[/quote]
I’ll start that thread next week… and it’s Dr. Dickbob.
[quote]MaxCooper wrote:
[quote]Boffin wrote:
[quote]MaxCooper wrote:
[quote]StormTheBeach wrote:
[quote]MaxCooper wrote:
Hi guys, ive just taped myself on my first week of an accumulation phase on DE squats and noticed (among other things) that my back is rounded on squats.
ive put the video in the post the problem is there on both reps but most noticable on the second, what can i do to fix this with my assistance work? Is it normally a strength factor in my lower back or could it also be a hamstring tightness
for the Accumulation phase, when you say little accumulating resistance is this 0 to a very small amount or the 25% reccommended for Speed strength?
and finally when would a person use a strength-speed wave?
Cheers[/quote]
- Make sure you warm up your hips and hamstrings
- Flex your lats harder
- Widen your stance if you can
- Push your knees out harder
It’s a technique and positioning issue, not a strength issue.
I would suggest zero tension or chains. Thats a good rule to have though, if you do want to use it, keep it under 25%
Use the Strength-Speed wave sometime later in training, like the last 2-3 weeks before you go into the transformation block.
Personally, I like to do a three week cycle, deload, do a regular 3 week speed strength cycle, then go into my Transformation Block (which is only 2 weeks). This is just what works best for me though, you’ll have to mess around with the timing to see what works best for you (this may take a couple competitions to dial it in).[/quote]
thanks for the help[/quote]
Hey Max, what make of bar is that? We had one very simmilar (weird barends & odd collars) and always called it the Russian bar (not sure why though). I’d be interested as I’m a bit of a geek that way.[/quote]
I dont know mate, just a decent bar, think its an olympic lifting bar but i really dont know, its in Olympic Sports Gym in Manchester if you ever end up there
[/quote]
Looks like an Ivanko Oly Bar since there’s no knurdling in the center.
Paused bench press is better for assistance then a max effort lift right?
Depends. I mean we do paused bench in meets which is pretty max effort…
[quote]Vladamir wrote:
Paused bench press is better for assistance then a max effort lift right?
[/quote]
Yes. Plus, if you do dynamic work, there is no reason to pause your bench in training.
I was just wondering if I could get y’alls take on reverse band, lightened method, future method, what have you…it seems to be really gaining in popularity as of late. I think its been a big contributer to my squat gains and I plan on using it again tonight with the SSB. Do y’all use it often with any of the lifts? Just kindof curious. Have a great day
[quote]Chicksan wrote:
I was just wondering if I could get y’alls take on reverse band, lightened method, future method, what have you…it seems to be really gaining in popularity as of late. I think its been a big contributer to my squat gains and I plan on using it again tonight with the SSB. Do y’all use it often with any of the lifts? Just kindof curious. Have a great day[/quote]
This. Especially with regards to DE. Louie has some articles about doing a 3 week wave with reverse bands but I don’t see any videos of them or anyone doing it for speed work.
I like to think of the lightened method as creeping up on bigger weight. It’s a good weight to get yourself psychologically and neurologically prepared for moving bigger weights but if used too much can be a crutch in particularly when it comes to raw lifting since the force curve is significantly changed - and in such a way that it increases disparity in raw lifters for general weak areas such as the hole in the squat, the chest in the bench, and the floor in the pull. For geared lifters that disparity doesn’t really happen as much since the gear makes those areas the strong points.
[quote]simonsky96 wrote:
[quote]Chicksan wrote:
I was just wondering if I could get y’alls take on reverse band, lightened method, future method, what have you…it seems to be really gaining in popularity as of late. I think its been a big contributer to my squat gains and I plan on using it again tonight with the SSB. Do y’all use it often with any of the lifts? Just kindof curious. Have a great day[/quote]
This. Especially with regards to DE. Louie has some articles about doing a 3 week wave with reverse bands but I don’t see any videos of them or anyone doing it for speed work.[/quote]
I’ve used it for DE work in the past. It is a great way to accommodate resistance without completely wrecking all your shit (like heavy band tension does). I like to use it kinda early in training because I don’t move as fast as I do when lifting against bands.
[quote]Chicksan wrote:
I was just wondering if I could get y’alls take on reverse band, lightened method, future method, what have you…it seems to be really gaining in popularity as of late. I think its been a big contributer to my squat gains and I plan on using it again tonight with the SSB. Do y’all use it often with any of the lifts? Just kindof curious. Have a great day[/quote]
We’ve had tremendous results with it on the squat. We only use it for straight bar squats and usually run a 2-3 week wave leading up to the meet. The goal is to hit something around your opener with straight weight, then add the reverse bands and work up to 60-80 pounds over your planned 3rd attempt on the last week of the wave.
This approach works well for us because by the time of the meet, we’ve already taken our opener twice in training. We’ve felt a much heavier squat on our back then even our third attempt so everything at the meet feels light by comparison.
We’ve used reverse bands in the past on the bench, but mainly as a way to practice touching in a tight bench shirt.
Dammit! Thats alot of responses in a short amount of time, lol.
In all honesty, Ive never used it for DE work, but I suppose I should give a 3 week wave a try. If you use it for DE work, do you guys up the percentages a bit?
LiquidMercury–You are correct, it can become a major crutch. Ive had to talk myself out of doing it a few times do to the fact that I can handle so much more weight, and it is a confidence booster to us raw lifters. But when my reverse band squat goes up, so does my regular squat. I made some big jumps in weights when I learned about it, so thats why I would like to keep it in the rotation. Thanks for all the feed back fellas, have a nice day
[quote]simonsky96 wrote:
[quote]Chicksan wrote:
I was just wondering if I could get y’alls take on reverse band, lightened method, future method, what have you…it seems to be really gaining in popularity as of late. I think its been a big contributer to my squat gains and I plan on using it again tonight with the SSB. Do y’all use it often with any of the lifts? Just kindof curious. Have a great day[/quote]
This. Especially with regards to DE. Louie has some articles about doing a 3 week wave with reverse bands but I don’t see any videos of them or anyone doing it for speed work.[/quote]
Would you happen to have a link to this article?
Thanks
rev band pulls…
Im currently doing them mainly because I dont have a way of pulling against bands right now . 5 weeks of accumulation . band assistance decreases throughout the acc. phase , while weight stays the same . weight is about 70% of 1RM at 12 x 1 .
not sure yet what I’ll do for intensification phase…either straight weight for 8x1 at a lower percentage ; or same weight at 8x1 with minimal assistance .
any thoughts would be welcome .
[quote]marlboroman wrote:
rev band pulls…
Im currently doing them mainly because I dont have a way of pulling against bands right now . 5 weeks of accumulation . band assistance decreases throughout the acc. phase , while weight stays the same . weight is about 70% of 1RM at 12 x 1 .
not sure yet what I’ll do for intensification phase…either straight weight for 8x1 at a lower percentage ; or same weight at 8x1 with minimal assistance .
any thoughts would be welcome .[/quote]
Don’t use bands for the sake of bands unless you have a point to doing them. Personally I don’t care much for rev band work for dynamic, I think the force curve isn’t what most raw lifters are looking for - if you’re geared it’s another issue. Reverse band work for Max Effort work can definitely be great for overloading.
Here’s a question that’s somewhat been bugging me:
There’s talk about over/underloading. Underloading being doing something like a deadlift but you stand on a box so you use less weight or you make it harder than usual to use less weight.
However, can anyone explain how that is actually easier on your body? As in, let’s say you can deadlift 100kg and then you underload and do 90kg standing on a box. Simply you can take it as having done 90kg instead of 100kg so it’s less. But surely standing on a box makes it harder and you still strain just as hard so even if it’s less weight you’re still working just as hard.
Same with doing reps instead of single/double. I understand that doing a 10RM will require less weight than a 1RM (no shit) but surely pushing yourself on a 10RM would just be as tiring as pushing yourself on a 1RM. They are both maxes in their own way.
I just don’t quite understand how it is necessarily easier when the strain/struggle would be the same.
my simple guess: the higher the intensity the more the CNS has to work
Underloading is just dropping the intensity and/or volume on something, relative to the most volume and intensity you are currently capable of. So, with the above example. You can pull 500lbs standing on a box but you can pull 600 from the floor. Relative to what you can currently handle, you have underloaded the movement (pulling).
As far as being easier on your body? I know people talk about it and it sounds nice but a max effort is a max effort. Try a max effort zercher deadlift from the floor. You will probably only be able to get around 30% of what you can competition deadlift but you will be fucked for a week.
I like to underload in the accumulation block but only with reps on max effort work. Only hitting 5rms and 3rms during these initial training weeks builds a ton of strength. True, These are still really hard and require a ton of strain on the last 1 or 2 reps but the reason why this is underloading compared to a true 1rm is becuase of the coordination required to lift maximally. Inter/intra muscular coordination is highest under maximal loads. So is motor unit reqruitment. This is common sense if you think about it but, lifting maximally requires maximal muscular involvement. In other words, to lift heavy shit, you need to use every muscle available that is helpful to the efficiency of the movement. This doesn’t happen with submaximal (anything less than a 1rm) loads.
I think the whole CNS fatigue thing gets thrown around a little too much. When you think of it in terms of how I described it above, it makes much more practical sense. Maximal Loads=More muscles used=more stress across a wider proportion of your body=your shit gets wrecked and takes longer to recover.
Stiff wrote extensively about all this in Supertraining. He had a theory that we humans have “survival muscles” that are only activated in situations of life and death. This is how a mom can rip a crashed van out of a river and save her trapped baby. In a more practical setting, we trigger this everytime we establish a true one rep max. Since these muscles are basically dormant for the remaining 99% of our lives, activating them, using them, and the recovery for them is much more taxing than waht is required for submaximal (underload) lifting.
Or something like that. Who the hell knows. All I know is when my programming sucked and I was hitting 1rms week in and week out, all I got out of it was a little bit stronger and a lot more depressed/in a bad mood/ sick all the fucking time.