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Old 08-01-2012, 08:55 PM   #2131
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Originally Posted by BendtheBar View Post
Solid work Jimbo. You could try the 10-15 deep breath method for speed work, or something like that.

Time for big(ger) things!
Thanks Steve!! What is that? Never heard of it.
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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Old 08-02-2012, 06:03 AM   #2132
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Speed work is great and seems to work particularly well for bench. Stick to sets of 3 though as you can't maintain good bar speed for any longer than that. Try to do all three reps on one breath and they should take roughly the same amount of time as one max effort rep. If you're going to be doing regular speed benching it's worth getting some bands for accommodating resistance to maximise the benefit and protect your joints. I'd go for a set of long mini bands and double them around a Dumbell or, if your rack has them, the pegs at the bottom. Will try to link some good articles on speed work later when I'm home.

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Old 08-02-2012, 02:08 PM   #2133
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Originally Posted by LtL View Post
Speed work is great and seems to work particularly well for bench. Stick to sets of 3 though as you can't maintain good bar speed for any longer than that. Try to do all three reps on one breath and they should take roughly the same amount of time as one max effort rep. If you're going to be doing regular speed benching it's worth getting some bands for accommodating resistance to maximise the benefit and protect your joints. I'd go for a set of long mini bands and double them around a Dumbell or, if your rack has them, the pegs at the bottom. Will try to link some good articles on speed work later when I'm home.

LtL
OK Big Al!! Looking forward to the vids.

I just youtubed speed squats. Are they always done like Box Squats? Every vid I saw the lifter was box squatting. I thought they were just regular squats, but done faster.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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Old 08-02-2012, 04:34 PM   #2134
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http://www.westside-barbell.com/west...s%20Part-1.pdf

http://www.westside-barbell.com/west...speed_work.pdf


LtL

Last edited by BendtheBar; 08-02-2012 at 07:31 PM.
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Old 08-02-2012, 04:36 PM   #2135
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As a raw lifter you will still use a box for speed work but alternate more often with free speed work.

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Old 08-02-2012, 09:24 PM   #2136
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Originally Posted by LtL View Post
As a raw lifter you will still use a box for speed work but alternate more often with free speed work.

LtL
Gotcha. I will have to buy some bands asap. Any links to North American websites where I could buy them? I found these on Elite FTS, they are pro long mini bands, as you suggested

Elite FTS

Once again, thanks so much Big Al!!
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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Old 08-02-2012, 09:48 PM   #2137
Squatter
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Dynamic Squat Day

Squats
Bar X Lots
135 X3
155 X3
185 X3
205 X3 X8 Sets

Box Squats
135 X3
185 X3
225 X3
275 X3
315 X3 X8 Sets

GM's
135 X5
185 X5 X5 Sets

OK session. Squats were very speedy, but actually felt heavy. Box Squats need some work, namely sitting back more to overload the posterior chain. I haven't done them for a long time, and I think it showed. No worries tho, as I will get the hang of them. GM's went well and felt great.

A proper Dynamic Day involves the use of bands. I will have to order some asap. I will ask Brian (Crew Team mentor) how to set them up and use them, once I get some.

Bench Day coming up on Saturday with the crew. Cannot wait for a punishing session!!

https://www.youtube.com/watch?v=kP6CzzIlcLY

https://www.youtube.com/watch?v=ZfmReyrQ6nM

https://www.youtube.com/watch?v=OqoKUCVS8iY

Steve - how come my vids are not embedding?
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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Old 08-02-2012, 10:26 PM   #2138
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Great dynamic effort day. Give it a few sessions and I'm sure you'll get all the kinks worked out of the box squats.
I ordered some mini bands from elitefts to use when I was doing dynamic bench work. I think they are great. Not sure if that's what guys use for squats.
Great work!
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Old 08-02-2012, 10:35 PM   #2139
Squatter
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Quote:
Originally Posted by BigJosh View Post
Great dynamic effort day. Give it a few sessions and I'm sure you'll get all the kinks worked out of the box squats.
I ordered some mini bands from elitefts to use when I was doing dynamic bench work. I think they are great. Not sure if that's what guys use for squats.
Great work!
Thanks Big J!! Box squats are so technical, but will come in time. I reckon I should always do them so I don't lose form again.

Are these the bands?

Elite FTS
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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Old 08-02-2012, 10:50 PM   #2140
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Join Date: Mar 2011
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Quote:
Originally Posted by Squatter View Post
Thanks Big J!! Box squats are so technical, but will come in time. I reckon I should always do them so I don't lose form again.

Are these the bands?

Elite FTS
It's like riding a bike!! You'll get it back.

Yep those are the bands I was referring to. I'm not sure if that's what guys use for DE squats or not. I do know a lot of guys use them for DE bench. I'm sure someone will come along here and point you in the right direction.

**edit**
After looking at elitefts for a bit, it looks like the recommend either the pro monster mini, the pro light resistance or the pro average resistance bands for DE squats.
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Quote:
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Make gains, not excuses.

Last edited by BigJosh; 08-02-2012 at 10:57 PM.
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