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Old 04-19-2011, 06:00 PM   #481
dmaipa
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Nice!! Be fast!!! Dynamic!! Ahh the good ole powerlifting days. I remember when I first started doing dynamic effort for powerlifting, my speed strength sucked! That's what I'm feeling now with the oly lifts I'm doing. But it comes back. Keep crushing brah
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Old 04-20-2011, 01:41 AM   #482
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Originally Posted by Rich Knapp View Post


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Originally Posted by dmaipa View Post
Nice!! Be fast!!! Dynamic!! Ahh the good ole powerlifting days. I remember when I first started doing dynamic effort for powerlifting, my speed strength sucked! That's what I'm feeling now with the oly lifts I'm doing. But it comes back. Keep crushing brah
Thanks D. I'm more of a speed lifter than brute strength so I'm playing to my strengths

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Old 04-20-2011, 02:41 AM   #483
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Nice session mate...

Do you ever do incline presses, or do they not have a carry over for the flat bench stuff that you do ? Could be a nice change, but I dont know enough as to whether that would work for a ME day...

Good session though buddy and its good to see you still keeping it (reletively) light for the DE days and not going too heavy

Carl.
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Old 04-20-2011, 02:54 AM   #484
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Thanks Carl. I'm planning on some incline dumbell work for volume after my ME exercise this week. I think I'm gonna go triples on floor press this week. Should be getting my bench boards next week so can do some flat bench with those. EXCITED!!!

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Old 04-20-2011, 02:53 PM   #485
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DYNAMIC SQUAT/DL

Foam roll, hockey ball on tight upper back
Stretching
Bar x lots
Add red bands
Bar x 10
60kg's x 8
90kg's for 3 sets of 2
100kg's for 3 sets of 2

Sumo Speed Pulls from deficit (video to come)
60kg's x a few testing set-up
100kg's for 3 sets of 2
120kg's x 2
130kg's x 1
140kg's x 1

Banded Leg Curls with blue band
3 sets of 20

Leg Raises
3 sets of 15

Strong session tonight. Will write more later. I now have to work through my lower back pump to cook some steak

Video of the pulls to follow as well once I have edited.

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Old 04-20-2011, 03:03 PM   #486
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any reason for the 6 doubles for speed work?

(and looking back) the 7 triples last time out?

trying to understand your approach to speed work, as neither triples nor shorting some volume seem to be inline with the goal of the day.
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Old 04-20-2011, 03:30 PM   #487
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any reason for the 6 doubles for speed work?

(and looking back) the 7 triples last time out?

trying to understand your approach to speed work, as neither triples nor shorting some volume seem to be inline with the goal of the day.
Honestly; there is no real reasoning behind it other than trying to feel my way into this system and working out what volume works. When you say it doesn't seem in line with the goal of the day, what do you mean?

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Old 04-20-2011, 03:33 PM   #488
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Originally Posted by LtL View Post
Honestly; there is no real reasoning behind it other than trying to feel my way into this system and working out what volume works. When you say it doesn't seem in line with the goal of the day, what do you mean?

LtL
DE squat day is a day to practice form over many sets while increasing your speed/explosiveness.

8-12 sets of two reps at your working weight is prescribed for the following reasons: the two reps keeps both reps at maximal speed, the 8-12 sets allows you to get a lot of reps in and reinforce good technique w/o fatigue affecting or compromising either your speed or your form.
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Old 04-20-2011, 03:35 PM   #489
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Originally Posted by Isaku900 View Post
DE squat day is a day to practice form over many sets while increasing your speed/explosiveness.

8-12 sets of two reps at your working weight is prescribed for the following reasons: the two reps keeps both reps at maximal speed, the 8-12 sets allows you to get a lot of reps in and reinforce good technique w/o fatigue affecting or compromising either your speed or your form.
That makes sense, thanks. Should bench be set up the same?

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Old 04-20-2011, 03:40 PM   #490
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That makes sense, thanks. Should bench be set up the same?

LtL

bench is prescribed at 8-9 sets of 3 reps.

the reasoning is that the ROM is shorter so you can keep 3 reps fast w/o compromising form.
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