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Old 05-29-2012, 10:09 AM   #631
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I had heard that rest periods are generally dictated by the ability to keep form and speed, so as long as form and speed remain consistent a sightly more limited rest is ok.

Perhaps Ltl can comment on this, as I am clueless.
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Old 05-29-2012, 12:50 PM   #632
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My rest periods vary depending on if I'm benching alone or in a group. I have also started super setting each speed set with some pull ups which delays it slightly more.

The fastest I have done is 45 seconds rest for 10-12 sets. My conditioning for reps is awful but at around 50-60kgs and bands I can manage that without compromising form.

I think ultra short rests (30seconds or less) would be good practice for benching heavy weights as the lack of recovery would mimic the stress of having the shirt on and heavy loads through challenging stability of set-up and general control.

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Old 05-29-2012, 01:20 PM   #633
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Interesting guys, I'll be giving it a bash. I'm doing it slightly differently anyway, as my speed work will follow some heavy work. So we'll see how it goes.
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Old 05-29-2012, 01:49 PM   #634
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From what I've read (for example on the link you sent me the other day), speed work after heavy sets is nowhere near as effective. You'd be better off doing straight reps.

*This from a Westside adherent so you may want to take it with a pinch of salt.*

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Old 05-29-2012, 02:03 PM   #635
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Yeah there was a strong undercurrent in that thread, and indeed in most sources to do with dynamic work, of thats not the way WSB does it. But there is always a lack of explanation as to why unless it's just that Louie says not to. So I'll experiment and see. I'll either do the speed work and work up or work up and do the speed work.
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Old 05-29-2012, 02:07 PM   #636
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All I'd say is that even if people are doing it just cos Louie says it's right, Louie normally has scientific reasons behind what he's doing. I just don't necessarily know or understand them

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Old 05-29-2012, 02:10 PM   #637
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Are you talking lift specific...so say speed squats after squats, or would the same apply for speed deads after heavy squats?

When I do use speed deadlift work, I tend to to do speed deads after squats, and vice versa.
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Old 05-29-2012, 02:18 PM   #638
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Quote:
Originally Posted by LtL View Post
All I'd say is that even if people are doing it just cos Louie says it's right, Louie normally has scientific reasons behind what he's doing. I just don't necessarily know or understand them
I think this is where my mistrust of Louie and is wonderful ideas comes in

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Originally Posted by BendtheBar View Post
Are you talking lift specific...so say speed squats after squats, or would the same apply for speed deads after heavy squats?

When I do use speed deadlift work, I tend to to do speed deads after squats, and vice versa.
Speed work after the heavy lift itself. So the Bench portion might look like:

Bench Press (slingshot) -

160kg x 1
110kg x 3, 3, 3, 3, 3, 3

Followed by:

Low Box Squats

200kg x 1
140kg x 2, 2, 2, 2, 2, 2

Then some Deadlifts with the same idea. Something like that
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Old 05-29-2012, 02:23 PM   #639
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I feel that if you did them during the same session, that the power portion would pre-fatigue you prior to the strength portion and vice versa; so, in effect, whichever you choose to place secondary within the session, will be less productive due to being fatigued already. Just my opinion though, I could well be wrong.
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Old 05-29-2012, 02:23 PM   #640
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However If I did the speed work first and then work up, I'd probably handle less in the heavy lift which is good. It'll be less wear and tear on ye ol' joints.
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