Your plan is months long. Where do the deloads fit? What changes during the deloading period?
Ha, not sure if I was a “whoopsie” tag or what, but I think that this is a sound working theory, and will probably be proven correct in the future, “Mass moves mass.” Up to a point. Makes a lot of good sense, good read as well.
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This can easily be seen in the percentage of RM in each training days. The percentage of RM fluctuates to a lesser degree of difficulty as the peak phase approaches (once in 12 weeks I have a peak stage in the accumulation block in the sets with 90-92.5% of RM).
A suitable example of the deload phase is for example:
W1/D1: 75% ; W1/D3: 70% ; W1/D5: 77.5% (normal phase - accumulation)
W2/D1: 80% ; W2/D3: 85% ; W2/D5: 75% (normal phase - accumulation)
W3/D1: 90% ; W3/D3: 80% ; W3/D5: 67.5% (normal phase - accumulation)
W4/D1: 72.5% ; W4/D3: 70% ; W4/D5: 72.5% (deload)
I always though it was odd when lighter lifters out squatted their deadlift.
Also, I need to bring my squat up by almost 50lbs to be closer to this ratio…
“What’s the use of a bench press shirt for the athlete?” // Powerlifting USA. MAR/2010. P.12-13, 74-75 (Boris Sheiko, Boris Lukyanov, Vladimir Fetisov)”
@chris_ottawa @guineapig @FlatsFarmer @blackchucks @Despade @magick @strongmangoals @theonecamko
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Amoritization Phase
You lower down, then reverse the action, and lift up. The force goes down, you sort it out, then the force goes up.
When you bench, and lower the bar, the picks up energy as it falls. At the bottom, some of this force goes into your muscles. They deform, and get longer. Then, they contract and get shorter as you Lift the weight. Some of the force from the bar lowering is absorbed , reversed and reapplied to the bar on the way up. The barbell goes up faster. Your body didn’t “Produce” this force, but it exists. As a result, It’s possible to get More force, with less weight if you go faster.
This is why Depth Jumps work. You drop down, your muscles absorb energy, then it “comes out” and you Jump with more force than you could produce without the drop.
In 1990, some dude named Wilson did a study on the Stretch Reflex. I haven’t seen it, but Louie quoted it a few times. Wilson’s study concluded that the Stretch Reflex could last up to 4 seconds.
In other words, Amoritization is a special strength that can be developed. Accoding to scientist Bro, A Skilled bench presser with well develop Amoritization Skills could lower the bar, Pause on his chest for up to 4 seconds, and blast up just as hard and fast as a Touch and Go Bench.
If you want to get these skills, you have to practice with and without a pause. You have to lift fast and not so fast. The more ways You can train the reversal, the better you will be at reversing.
I think there is some misinterpretation here, my understanding is that the stretch reflex gradually dissipates so the would still be some of it left after 4 seconds but it wouldn’t be close to 100%. There was a study done at a Polish university a few years ago on this, I can’t find the study or anything referring to it at the moment but I have seen it quoted several times. Unfortunately I can’t remember the exact numbers either, but they found that you lose something like 25-50% within one second of pausing. This is why the longer you pause the harder it becomes. Win a prize if you can find the study.
As for someone being able to generate just as much force with a 4 second pause as they would touch & go, to me that sounds like they don’t rely on the stretch reflex much if at all. You want to develop the stretch reflex by doing some touch and go training but doing things like long pauses, dead bench, or pin press will teach you to generate more force with less reliance on the stretch reflex. Combined, this should increase bottom end strength because you will be stronger at the bottom as well as receive a boost from the stretch reflex.
Overdoing long pauses and dead benches, as well as not doing touch and go at all can have a detrimental effect in that you don’t benefit at all from the stretch reflex, every rep becomes like a dead bench in effect. I have seen this happen to people who do too much pause squats as well, they lose the bounce out of the hole.
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You, Skeptical? No Way!
Bosco, '82?
As far as the pause in the amortization phase is concerned, of course it depends on the given sport. In most sports (for example, American football, basketball, volleyball, athletics, etc.), you don’t need to take the pause in the amortization phase.
Simmons wrote on this topic, I think, 4 articles on official web Westside Barbell. Unfortunately, it’s here forbidden to copy links of articles to competitive websites.
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Ok. Now, you can believe that training with different executions is good. Or not, You don’t have to.
But if you Do believe that training with different executions/speeds/regimens is cool, let’s think about it.
Think of a Daily Undulating Periodization style plan. You lift heavy, light and medium weights. Some dudes say its frequency and removal of metabolic waste that make DUP effective. But what if it’s the different weights, allowing for different execution of the same pattern? Light weights automatically move different from heavy weights. You don’t have to think about it, it just happens. You get stronger and better at all the different skills and speeds.
This is super noticeable if you ever use a setup where you Lift Heavy/Medium/Light in the same workout. Medium weights go faster, automatically after heavy weights. Light weights get moved with maximum “intention” and “focus,” almost body building style. Russian dudes call this a “Series.” Anthony Ditillo was a big advocate of this style. Awesomely, he learned it at the YMCA from a former Soviet dude.
Contrast that with a Ripplestilkskin style routine, where you only grind the same weights, get slower and less powerful, then get hurt.
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The Stretch-Shortening Cycle article on ScienceForSport was sorta interesting. It says there are 3 mechanisms involved in the Stretch Shortening Cycle. H/L/M is 3 training effects.
Also, a triangle has 3 sides and sneezes come in 3’s, so it is possible there is no connection.
Sorry, and Thank you, CC
For more info, check out these 2 internet nobody’s, speaking from the Ivory Tower.
Trick, Beat, Kill
Kill the light weights, Beat the middle weights, Trick the heavy weights.
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This clip was from “The Stretch Institute.”
“The gamma efferent cells in the loop work to keep the muscles ready for the stretch reflex, even when inhibited or contracted. This is important because if the muscle is working against a load and shortening during contraction and an additional load is added, the muscle recognizes the stretch immediately and can compensate with a stronger contraction. This also protects the inhibited antagonist muscles from being injured from excessive stretching.”
If you could train in an environment where Gravity was stronger than Earth’s gravity, acceleration of downward force barbells would be greater, making them heavier. And more effective than training on earth. Everyone who watches Goko documentaries knows this.
I don’t have a machine to increase gravity, but I do have elastic bands to put over the bar, just like Coach Sheiko advocates.
What if you think Boris is dumb, and putting bands on barbells isn’t for RAW bros? Check out this other genius.
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I don’t know, maybe my reading skills are remedial. Or there is misinterpretation, as I am delusional.
I don’t see why anyone would think accommodating resistance like bands or chains couldn’t be used with raw powerlifters. All 3 lifts have ascending strength curves so conventional lifting (no bands or chains) won’t provide enough resistance to overload the strongest part of the lift. However, getting much stronger at the end of the rep might not help the lifter improve their raw lifts as they are limited by the force produced at the weakest part of the rep.
Long story short; I can see benefits of accommodating resistance but is it specific enough to raw lifting to increase lifts?
I guess the question is, will a stronger lockout help my raw bench when I stick off the chest.
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I think so. If you bench 120kg and you can do 90kg + a light band for a hard volume set and over a few months you increase that so you can do a 100kg + a light band for an easy volume set.
I’d expect you to be able to bench more than 120kg (assuming you don’t completely drop raw benching).
Whether that’s your best option… I’d probably do a close grip press