For DE are you suppose to be fast on both the essentric and concentric part of the lift or only concentric?
[quote]BOBU wrote:
Hey Bram…
Check out Kegrice’s Gym.
Pretty good pl gym in San Diego.
I don’t know what the prices are, but if it’s affordable, it’s definitely a hell of a lot better than 24.[/quote]
Yeah I heard about Kegrice’s recently, but 24’s got hot chicks, 20$ a year (no bull) and is two blocks from my house. Plus there’s some cool people at the local one, a guy I know was squatting 500 last week and some 80yr old guy came up and started talking to him in the middle of his set. Commercial gyms, got to love them.
[quote]krayon wrote:
For DE are you suppose to be fast on both the essentric and concentric part of the lift or only concentric?[/quote]
I think you are supposed to go as fast as you can in control for both.
[quote]krayon wrote:
For DE are you suppose to be fast on both the essentric and concentric part of the lift or only concentric?[/quote]
Both. You want to be as fast as possible while still maintaining control and form. The important part is exploding on the concentric, but don’t discount speed on the eccentric, since you will get a greater stretch reflex, and therefore be able to apply more force to the barbell.
Bear
ME bench
Towel press (rolled up a small towel and taped it. It was a little lower than a two board.
315x1x8
My form sucked, and it took me a few reps to trust the towel. I need to focus on my warmup sets, instead of just going through the motions until three plates are on.
Seated rows
3x10
I didn’t do any other pushing since I did 8 singles. This was an ideal day for me: max work, then leave.
Bear
[quote]Mr. Bear wrote:
krayon wrote:
For DE are you suppose to be fast on both the essentric and concentric part of the lift or only concentric?
Both. You want to be as fast as possible while still maintaining control and form. The important part is exploding on the concentric, but don’t discount speed on the eccentric, since you will get a greater stretch reflex, and therefore be able to apply more force to the barbell.
Bear[/quote]
This actually answered some questions for me as well w/r/t DE days.
Thanks Mr. Bear!!
When doing DE Bench Press I tend to bounce the weight off my stomach. Is it alright to have a slight bounce or should I slow down the eccentric?
I can Zercher squat 195 for 4 sets of 6, just about failing on the last rep and can hit a 170 lb concentric GM. What would you expect someone with these assistance lifts to be able to deadlift (sumo) and squat?
I ask this because recently when I have been deadlifting I feel like my form is off so I’m not getting an accurate reading.
[quote]KombatAthlete wrote:
I can Zercher squat 195 for 4 sets of 6, just about failing on the last rep and can hit a 170 lb concentric GM. What would you expect someone with these assistance lifts to be able to deadlift (sumo) and squat?
I ask this because recently when I have been deadlifting I feel like my form is off so I’m not getting an accurate reading.[/quote]
The best way to tell would be a video or maybe pictures.
As far as assistance exercises, their ability to determine either a bench, squat, or deadlift is largely varied on the individual. Each person has their own style of pulling, some do it more with their quads, others with their glutes and hams, and some with their back.
Why not just look up the proper form and then try to imitate it?
As Dave Tate said in a Westside Seminar Video (I was watching it last night), the other guy he was with, Matt, can smoke Dave in a good morning, but Dave squats quite a bit more. Matt is very strong and able to grind through a heavy lift whereas Dave is more explosive. The variables are endless.
Look up the form and get it down.
-MAtt
[quote]krayon wrote:
When doing DE Bench Press I tend to bounce the weight off my stomach. Is it alright to have a slight bounce or should I slow down the eccentric?[/quote]
DE bench should be touch and go. There should not be a bounce.
Bear
[quote]SprinterOne wrote:
It’s my understanding that on the ME days, you want to perform 3-5 sets at or above 90%, but you also want to work up to it. And you want to work up to it, doing 6-8 sets. So you could do something like:
60% x 3
70% x 3
80% x 3
85% x 3
90% x 1
95% x 1
100% x 1[/quote]
So do I want to work up to my 100% lift (with the 2 at or above 90 before it) and then hit 5 singles at 90% like Feruga does? Or spread out so that it’s more sets at or above 90% like Wendler seems to suggest?
Everything I have read lists it out the way I did. You work up to your 1RM while making sure you get 3-5 sets at or above 90%. You want the total work sets to be 6-8 (this does not count warmup). Again, this is what I read. Here are the articles I reference the most:
Eight Keys II;
http://www.T-Nation.com/findArticle.do?article=265eight2
Periodization Bible:
http://www.T-Nation.com/findArticle.do?article=body_133per
Standard Template:
http://www.elitefts.com/documents/template.htm
today’s w/o
cable rows-50100
db nuet.o/h(on high inc.bench)- 3060
curls-2060
pressdowns-5060
1leg sqts-bw*40
trying out a lil high rep Waterbury like stuff to see how it feels in helping recovery.
5/23- ME Lower. Did rack pulls until my back kicked in, then back raises w/ ex bar, pulldowns, and abs. The next day my back was shot, but I took an ibuprofin and was good in 30 minutes. I should have done that earlier, but I’d heard on here that it could cause muscle tears or whatever.
5/24- Sprints and grip work.
Today- ME Bench
ME 0 board- 45, 95, 135, 185/5, 205/5, 225/3, 235/1, 245/1, 250/1, tried 255 4 times but missed all four. I was tired, but I was pumped for it all day. I learned that some technique problems need to be addressed, my elbows flare out and I take the bar too high. Also my setup needs to be changed.
After that I did Tate presses 5x8, BB Rows 5x5, face pulls 4x14, snatch grip shrugs and pushdowns.
http://www.elitefts.com/documents/Difference1.htm
Ferruggia’s article
in Particular
“4) Doing more work above 90%. In the past my max effort days used to consist of three lifts at or above 90%. Over the last few months I have slowly increased that number to six lifts on upper body days and five on lower body days. This has been accompanied by a reduction in volume on my assistance work. The results have been tremendous and I would highly recommend that people give this a try. I may even try to up the number even more over the next few months just to see what I can tolerate and what yields the greatest results.”
and Wendler’s article
http://www.elitefts.com/documents/beginner_mistakes_jimw.htm
Wendler goes for 3 lifts at or above 90%, but with more work sets in between…
I guess you could try both and see what works for you. I doubt either method is wrong, it’s more about what your body responds to.
Yesterday was ME Lower
I decided to do full deadlifts since it has been a long time that I have done them on ME day. I ended up getting a pr, pulling 555, which actually went up easier than I thought since anything over 515 was uncharted territory until yesterday.
Deadlift-135, 225, 245, 335 all for 2 reps
425, 475, 515, 525, 545, 555 for 1
Straight leg GM’s w/ conv. DL stance
5x5 275, 295, 305, 310, 310
Straight leg DB situps on ground w/ partner holding feet
5x8- 105, 125, 125, 125, 125
I am 8 weeks out from a competition and I am using suits and shirt for the first time ever. Any experienced equip users who could answer some of my questons?
Does anyone know the name/artist of the metal song at the beginning of the Elite squat and dead video? I want to download that.
ME Upper
ME 2-Board Press: 45x10, 95x10, 135x5x2, 185x5, 225x5,–2Board–265x3,—90%—275x3, 295x1x2, 305x1(ass came up just a little), 305xmiss
JM Press: 105x15, 115x10x4
DB Rows: 80x10x5
Face Pulls: 75x12,12,12,10,10
Dips/Curls
My form is getting a lot better on the bench and I’m getting more confident with it. My setup is improving as is my arch and leg drive.
Yesturday I did sprints (6x50m) and some band pullaparts etc…
DD
ME upper
Bench
135x5 155x3 175x3 185x1 195x1 205x1(New PR) 225x0
db bench
70’s 5x5
tate presses
35x5x5
one arm db row
75’s 4x8
pull ups
3x10