Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: flinstones1 on November 28, 2013, 10:36:49 PM
-
For a lazy guy who used machines for years and is now a weak (albeit jacked) guy ;D ....do you think specialization training is necessary to say bench 400-450 and squat 500 raw?
Im not trying to bench 600 pounds...These aren't exactly out of this world class poundages ;D but am I wasting my time putting a program together to achieve these numbers? I figure some plain old testosterone lots of food and some heavy training should do the trick.
Also one more thing...If training for strength is so heavily dependednt no the CNS and plays such a large role in maximal strength, then why are there so many bodybuilders walking around almost as strong as elite powerlifters? we got a couple guys on this very board who have benched 500 raw....isn't that pretty elite? . don't make me post the video of zack kahn benching 575 raw
-
Current age? Bodyweight? Best bench? Best squat?
-
Tell us about your cock as well bro.
-
Current age? Bodyweight? Best bench? Best squat?
no clue dude I have not maxed out in three years.
For my benches I usually do 295 for a couple sets of 10-15 reps. So I think a bench in the high 300's would sound about right. could this be a 400 bench?
squat? aha. :-X
not telling ;D
-
Flinstones, what is your current heme-iron consumption?
-
no clue dude I have not maxed out in three years.
For my benches I usually do 295 for a couple sets of 10-15 reps. So I think a bench in the high 300's would sound about right. could this be a 400 bench?
squat? aha. :-X
not telling ;D
295 x 10 would not equal 400. There are formulas here for estimating 1rm.:
http://en.wikipedia.org/wiki/One-repetition_maximum (http://en.wikipedia.org/wiki/One-repetition_maximum)
-
For a lazy guy who used machines for years and is now a weak (albeit jacked) guy ;D ....do you think specialization training is necessary to say bench 400-450 and squat 500 raw?
For this? Some specialization, but nothing truly specialized. Something like old style block periodization would work fine. You're young, and you've got drugs and muscle memory on your side. A few cycles of just moving from the mid - low rep ranges, and getting you use to handling the heavier weights should get you into the quoted range.
Also one more thing...If training for strength is so heavily dependednt no the CNS and plays such a large role in maximal strength, then why are there so many bodybuilders walking around almost as strong as elite powerlifters? we got a couple guys on this very board who have benched 500 raw....isn't that pretty elite? . don't make me post the video of zack kahn benching 575 raw
Drugs, genetics, and heavier body weights, plus a willingness to to work in the lower rep ranges for periods of time. When you look at the pros that are moving heavy weights, their training looks a heck of a lot like early powerlifting training from the 60's - 70's where it alternates between mass building, maintenance, and strength building.
A fast twitch guy, on a couple of grams of party favors, walking around at #275 plus lean pounds, is going to be strong as shit as long as he is willing to push the envelope a bit in terms of progressive overload.
Also the key is almost as strong, but not as strong or beating. Truly specialized stuff works best when you've got weight class athletes where you've tweaked everything you can without moving up a class, and still must eek out gains, or you've got a guy at the top of his game, where you're just trying add a tiny bit here and there by any means.
For the most folks, just progressive overload across different rep ranges, over multiple years should be enough to get them big and strong.
-
I think you should easily be able to squat 500 with lazy machine training only. At least, that's what you can expect from a gifted 10.6 100m runner like yourself. When is the video coming of you running sub 11 at 220 like you claimed?
-
295 x 10 would not equal 400. There are formulas here for estimating 1rm.:
http://en.wikipedia.org/wiki/One-repetition_maximum (http://en.wikipedia.org/wiki/One-repetition_maximum)
::) ::) ::)
-
Fuck 1rm calculations, you only know you can lift a weight when you have actually lifted it.
-
Fuck 1rm calculations, you only know you can lift a weight when you have actually lifted it.
x2 calculating 1 rm off a 10-15 rm is an absolute joke
-
I think you should easily be able to squat 500 with lazy machine training only. At least, that's what you can expect from a gifted 10.6 100m runner like yourself. When is the video coming of you running sub 11 at 220 like you claimed?
Its going to be at above 220. I made a legitimate offer to sev and mensa bob its up to them to decide :) the night and the offer was simple. have to run it on video by the summertime...they can agree to it anytime but once they agree there is no backing out. they can agree to the offer any time...scumbag, don't put words in my fucking mouth I even put my account on the fucking line so you can not call me out on it.
ps who are you loser? where is your picture?
that's right your a fucking nobody.. probably 180 pounds soaking wet. go ride someone elses jock guy..."monster" ;D
-
For this? Some specialization, but nothing truly specialized. Something like old style block periodization would work fine. You're young, and you've got drugs and muscle memory on your side. A few cycles of just moving from the mid - low rep ranges, and getting you use to handling the heavier weights should get you into the quoted range.
Drugs, genetics, and heavier body weights, plus a willingness to to work in the lower rep ranges for periods of time. When you look at the pros that are moving heavy weights, their training looks a heck of a lot like early powerlifting training from the 60's - 70's where it alternates between mass building, maintenance, and strength building.
A fast twitch guy, on a couple of grams of party favors, walking around at #275 plus lean pounds, is going to be strong as shit as long as he is willing to push the envelope a bit in terms of progressive overload.
Also the key is almost as strong, but not as strong or beating. Truly specialized stuff works best when you've got weight class athletes where you've tweaked everything you can without moving up a class, and still must eek out gains, or you've got a guy at the top of his game, where you're just trying add a tiny bit here and there by any means.
For the most folks, just progressive overload across different rep ranges, over multiple years should be enough to get them big and strong.
this is what I was looking for. thanks for the post
-
295 x 10 would not equal 400. There are formulas here for estimating 1rm.:
http://en.wikipedia.org/wiki/One-repetition_maximum (http://en.wikipedia.org/wiki/One-repetition_maximum)
you can not estimate 1rep maxes on formulas because different people possess different muscle fiber types.
-
Its going to be at above 220. I made a legitimate offer to sev and mensa bob its up to them to decide :) the night and the offer was simple. I get 16 weeks to train for it. they can agree to it anytime but once they agree there is no backing out. they can agree to the offer any time...scumbag, don't put words in my fucking mouth I even put my account on the fucking line so you can not call me out on it.
ps who are you loser? where is your picture?
that's right your a fucking nobody.. probably 180 pounds soaking wet. go ride someone elses jock guy..."monster" ;D
LMAO, I will call you out for whatever the fuck I want. You´re the one making ridic claims without backing up. Wheter I am 280 or 150 doesn´t matter one bit, you remain a liar/or highly delusional.
-
295 x 10 would not equal 400. There are formulas here for estimating 1rm.:
http://en.wikipedia.org/wiki/One-repetition_maximum (http://en.wikipedia.org/wiki/One-repetition_maximum)
Those formulas don't work well at extreme rep ranges. Old football trick we all knew going into camp.
It's the myth of the 225lb bench.
I remember doing 225 for 25 reps my sophomore year. A few seniors came over and said "shit man, you got a 400lb bench!". I thought to myself, "the fuck I do". I knew I couldn't bench 400. Could barely get up 375. Yet the Epley formula (what the team used) said I would max out at 412lbs. Which I've never been able to lift, ever. Probably never will. But I can still bench 225 for 25 reps (did 28 the other day) and I'm a lot older than I was in my college football days.
I think within the 3 to 5 rep range though, I'm willing to be a little more confident in them. But man, we used to abuse the hell out of those formulas. You had wide receivers in camp lobbying for being able to lift 185 in the bench, because they could do more reps, and hit a 350lb bench, which earned them a name on the school gym plaque and the coveted "350lb bench" t-shirt...which in those days we all thought would be a near guarantee to scoring hot girls at the campus pub. We were wrong. But it was great for intimidating other guys.
I digress now, but even at a young age, I was learning how muscles do nothing for girls, and everything for other guys...but I sure as hell wasn't listening. Blinders on.
-
My experience has been to cycle different sets, reps, rest periods for best gains- 5x5, rest pause, GVT, HFT etc.... 4-6 weeks on each of these varying the reps and assistance work has always proved pretty good for making steady gains
-
Its going to be at above 220. I made a legitimate offer to sev and mensa bob its up to them to decide :) the night and the offer was simple. have to run it on video by the summertime...they can agree to it anytime but once they agree there is no backing out. they can agree to the offer any time...scumbag, don't put words in my fucking mouth I even put my account on the fucking line so you can not call me out on it.
ps who are you loser? where is your picture?
that's right your a fucking nobody.. probably 180 pounds soaking wet. go ride someone elses jock guy..."monster" ;D
lol the thing is you said that you did run 10.6 tren in the other tvread deny it.
Ontopic; 15 reps on 295 cant be so long from a 400 pound bench. Just start to do heavy benchpresses 1 time a week and you will hit 400 in no time. We used to have a powerlifting competition at my gym every year when i was younger like 22...i only did 2months before heavy bemchpresses and heavy squats (i was a bodybuilder not powerlifter). . Didnt follow any program just did 1-4 reps x5 in the bench and 1-6 reps in the squat
-
Those formulas don't work well at extreme rep ranges. Old football trick we all knew going into camp.
It's the myth of the 225lb bench.
I remember doing 225 for 25 reps my sophomore year. A few seniors came over and said "shit man, you got a 400lb bench!". I thought to myself, "the fuck I do". I knew I couldn't bench 400. Could barely get up 375. Yet the Epley formula (what the team used) said I would max out at 412lbs. Which I've never been able to lift, ever. Probably never will. But I can still bench 225 for 25 reps (did 28 the other day) and I'm a lot older than I was in my college football days.
I think within the 3 to 5 rep range though, I'm willing to be a little more confident in them. But man, we used to abuse the hell out of those formulas. You had wide receivers in camp lobbying for being able to lift 185 in the bench, because they could do more reps, and hit a 350lb bench, which earned them a name on the school gym plaque and the coveted "350lb bench" t-shirt...which in those days we all thought would be a near guarantee to scoring hot girls at the campus pub. We were wrong. But it was great for intimidating other guys.
I digress now, but even at a young age, I was learning how muscles do nothing for girls, and everything for other guys...but I sure as hell wasn't listening. Blinders on.
your probably a red fiber dominate athlete. I got a buddy who benched 425 raw, he can barely do 225 for 20. The more fast twitch muscle fibers you possess the worse you will be with reps. I remember louie simmons talking about mike francois one time, training against one of his best benchers. Mike blasted out 10 reps with 315 on some exercise (I forgot what it was). Powerlifter struggled to get to 10. but when it came time for the one rep max, he beat mike by about 50 pounds.
-
I can't speak for the squat, but having benched pretty high raw, I have personally never used any special training. By special training, I mean boards, chains, bands speed days etc. I am not saying those won't help, but I have personally never used them. I have always trained bench just once a week using a standard pyramid system when I was younger "8/6/4/2 etc. Now that I am older I have added light days "20/15/10 etc and also one rep max days as I approach a competition where I simulate the 3/4 lifts I would be doing if I was at a competition. The special training is probably good, but I wouldn't overdo it or spend too much time worrying about it.
-
Ed Coan Bench Press Training Cycle
Enter your RM:
Day 1 - Wednesday
Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
8
2
Week 4
8
2
Week 5
5
2
Week 6
5
2
Week 7
5
2
Week 8
3
2
Week 9
3
2
Week 10
2
2
Week 11
2
2
Week 12
1
1
Narrow Grip Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
8
2
Week 4
8
2
Week 5
5
2
Week 6
5
2
Week 7
5
2
Week 8
3
2
Week 9
3
2
Week 10
2
2
Week 11
2
2
Week 12
1
1
Incline Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
8
2
Week 4
8
2
Week 5
5
2
Week 6
5
2
Week 7
5
2
Week 8
3
2
Week 9
3
2
Week 10
2
2
Week 11
2
2
Week 12
1
1
Day 2 - Saturday
Light Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
10
2
Week 4
10
2
Week 5
10
2
Week 6
10
2
Week 7
10
2
Week 8
10
2
Week 9
10
2
Week 10
10
2
Week 11
10
2
Week 12
10
2
On his light days Ed does
2-3 sets of triceps pushdowns (8-10 reps)
1-2 sets of weighted dips (10-12 reps)
He also does some flyes
which he founds therapeutic(torn pec).
^ try this or a 5x5 routine on the same lifts
-
I can rep 1lb 405 times exactly, so as you can imagine I'm a pretty well built guy.
-
I just wanna say that a 450 bench, nice and clean is a very very respectable bench in my world. The bodybuilders that can bench that, especially at like 220lbs aren't common at all where I'm from. An Olympic deep squat with 500 is very good as well. But if you go a couple of inches over parallel, what most here call parallel then it's something else. Those couple of inches to break parallel could reduce your max by 100lbs easy.
-
I've only known one 250+ lb monster bber to bench 455 for a couple of reps, a massive black Npc national level winner shw with 21 inch arms and a 58" chest at about 10% bodyfat... Its hilarious to downplay a huge strength feat like its nothing special.
You will almost never see anyone do that in any gym, ever, even raw pling gyms unless they are super sauced heavier lifters.
-
But the pool has grown quite a bit in the last few years with the corresponding jump in size and drug use with guys. Back in 60's - early 80's, you'd only have a handful of pros both in Powerlifting and Bodybuilding that could get into the mid #400s. Now, I could name maybe 50 - 100 guys across the power sports that could do it on a consistant basis. Granted, it's still a tiny number in the grand scheme of lifters and lifting.
As far Flint goes, I was looking at the bottom end of his range (400 - 450), if he is legitimately getting 10 - 15 with #295 he should be close enough to #405 that he could get it for a new 1 rm in the next year.
-
no clue dude I have not maxed out in three years.
For my benches I usually do 295 for a couple sets of 10-15 reps. So I think a bench in the high 300's would sound about right. could this be a 400 bench?
squat? aha. :-X
not telling ;D
If you can do 15 reps with 295 your 1 rep max should already be above 450.
-
you can not estimate 1rep maxes on formulas because different people possess different muscle fiber types.
Well if you have previously run 10.6 sec 100 metres I would guess your muscle fibre breakdown will be predominantly fast twitch so you would be more suited to low rep explosive work and not so good with high rep endurance stuff. So if you get 15 out at 295, in all likelihood your one rep max will be higher than the various calculators suggest.
-
Well if you have previously run 10.6 sec 100 metres I would guess your muscle fibre breakdown will be predominantly fast twitch so you would be more suited to low rep explosive work and not so good with high rep endurance stuff. So if you get 15 out at 295, in all likelihood your one rep max will be higher than the various calculators suggest.
good point, nice to see a guy who knows his stuff. however, the central nervous system, just like the muscles becomes weak when untrained.
Is a bodybuilder quick or explosive? no
-
295 x 10 would not equal 400. There are formulas here for estimating 1rm.:
http://en.wikipedia.org/wiki/One-repetition_maximum (http://en.wikipedia.org/wiki/One-repetition_maximum)
im sorry, but if one can do 300 for 10, he will do 400 for 1 "effortless", all calculations aside, this is what happens in reality.
just spotted a guy on the bench press the other day, he did warmup, then 220 for 15,not going full out, then 300 for 10or12, then 400 for 3-4 and 440 for 1-2.
-
good point, nice to see a guy who knows his stuff. however, the central nervous system, just like the muscles becomes weak when untrained.
Is a bodybuilder quick or explosive? no
Well I don't think quick and explosive are opposites. i.e someone quick at 100 metres has explosive power.
I think BBers differ in fibre breakdown. Those with more fast twitch fibres will probably do better in the low rep range, and those with more slow twitch probably better in high rep range. In theory anyway.
-
x2 calculating 1 rm off a 10-15 rm is an absolute joke
Quite accurate in my experience, at least below 12 reps.
NN
-
Sometimes yes, sometimes no -
For instance, Leistner could grind out #415 x 23, but his best squat was only about #50lbs higher.
http://www.gridironincny.com/videos/flash/ken/ken.html .
Platz was another, #500 and change for 23, should've put him in the high 800's, yet best squat was #765 -
.
I've also seen it the other way where low rep animals that were training on doubles and triples for years, simply didn't have the capacity anymore for high reps, and the disparity between the two showed it. Granted the guys on that end were able to correct it somewhat after a few bridging cycles.
I don't put much stock in the one rep calculators anymore, they will work for a decent number of people, but there is to much variance in the highly trained.
-
Sometimes yes, sometimes no -
For instance, Leistner could grind out #415 x 23, but his best squat was only about #50lbs higher.
http://www.gridironincny.com/videos/flash/ken/ken.html .
Platz was another, #500 and change for 23, should've put him in the high 800's, yet best squat was #765 -
.
I've also seen it the other way where low rep animals that were training on doubles and triples for years, simply didn't have the capacity anymore for high reps, and the disparity between the two showed it. Granted the guys on that end were able to correct it somewhat after a few bridging cycles.
I don't put much stock in the one rep calculators anymore, they will work for a decent number of people, but there is to much variance in the highly trained.
I heard from people who knew him that vid was using fake plates as a shill for their hit website.. which wouldn't surprise me, I " only " got 405 x 18 back at my bloatedest and squatting low sixes raw.. I've sen vids of legit 405 for 20+ and they are all -way- bigger than dr stick insect
-
I heard that too. But I know that the plates could be handled if a person wanted to make a trip, I remember the invitation being issued by Leistner. I also remember the hullabaloo when Ken bought the plates a few years before the video, as they were custom ordered from York in that '68 Olympic color scheme (http://www.chidlovski.net/liftup/images/i_athletes/b345.jpg).
I'm willing to accept it on it's face simply because it would've taken some shenanigans on Leistner's part to get York to go along, Also I believe it because he's always been a proponent of that sort of high, high rep work for the last 30 -40 years, and never really claimed any other outlandish feats for himself. I've always viewed it, as a case of a man and he pet lift.
That being said, I don't fault those that don't believe it simply because it is such an odd feat of lifting.
-
Who gives a damn unless they are going to send me some cash. See all these pro sports guys get all this money but they are a small percentage of this world most people have to work for peanuts to survive. I dont give a shit about them.
-
Who gives a damn unless they are going to send me some cash. See all these pro sports guys get all this money but they are a small percentage of this world most people have to work for peanuts to survive. I dont give a shit about them.
I cheer when ACL's get blown out.
-
Well if you have previously run 10.6 sec 100 metres I would guess your muscle fibre breakdown will be predominantly fast twitch so you would be more suited to low rep explosive work and not so good with high rep endurance stuff. So if you get 15 out at 295, in all likelihood your one rep max will be higher than the various calculators suggest.
450 lol ::) ;D
I benched 375 today for a single, I dont think it was my max, but it wasn't easy by any means
-
450 lol ::) ;D
I benched 375 today for a single, I dont think it was my max, but it wasn't easy by any means
Yeh but if you have been exclusively benching in the 10-15 rep range your body will need time to adapt, I would be surprised if you went straight from that into the highest 1 rep you are capable of.
I would try working in the 3-5 rep range for a few weeks then have a go at 1 rep max, probably get a better idea where your 1 rep max is.
-
Fuck 1rm calculations, you only know you can lift a weight when you have actually lifted it.
Yes, because strength coaches have it all wrong in college and professional sports as well as powerlifting. I think I'll just skip the testing when my team gets back to the weight room after we get done with playoffs and just tell them "Hey, we're going to skip testing this year and just load the bar with whatever you think you can do".
Nothing like having a 150lb kid jump under a bar with 350lbs and get buried. ::)
Krank in 3....2....1....to say progressions are stupid :D
-
Yes, because strength coaches have it all wrong in college and professional sports as well as powerlifting. I think I'll just skip the testing when my team gets back to the weight room after we get done with playoffs and just tell them "Hey, we're going to skip testing this year and just load the bar with whatever you think you can do".
Nothing like having a 150lb kid jump under a bar with 350lbs and get buried. ::)
Krank in 3....2....1....to say progressions are stupid :D
Any new videos of you coaching guys on squats, benches or whatever?
-
Any new videos of you coaching guys on squats, benches or whatever?
No. Just putting together a series of "how to", rehab and pre-hab videos for our coaching clinic in Jan.
-
louie simmons
recently held an interview with him, here’s what he had to say...
What makes the Westside system work for you?
What makes the Westside system is science and applying science to training. Physics and the laws of motion and kinetic energy play a great role in lifting weights.
As a strength coach, what is your experience of training athletes?
I’ve trained two Olympic gold medal sprinters, a UFC heavy weight champion; I took three tenths of a second off an indoor sprint champ in the 100 metres- in nine weeks after the high school track coach said he couldn’t run any faster. Running faster is all force production-it’s ninety percent hamstrings as is squatting. It is also essential to know how to build up hamstrings for force production. I’ve trained a guy who can jump on top of a sixty one inch box, the only people I know who who can jump higher than that are downhill skiers.
When you box squat you teach to sit back into the hamstrings and then to relax the hip flexors and hip extensors, why don’t you do a powerlifting squat onto a box like they do in competitions?
When you sit back on a box beyond the point where your shins are perpendicular to your ankles, you will have a platform behind you to sit on; the force of getting up then comes from the heels. This being the case you need to overload the hamstrings. If you sit that far back on a regular squat you will fall on your butt. You have to learn to leg curl yourself off the box. The first eight hundred pound squatter was Pat Casey at the old Westside Barbell club. He was a box squatter before we have the assistance gear we do today. I’ve got eight people who squat over eleven hundred pounds in my gym and they are all box squatters. I have seventeen who squat over a thousand pounds, all box squatters. I also have a female who weighs 165Ib, she squats 745lb and she is a box squatter too.
In days gone by the Bulgarian weight lifters maxed out every day, why didn’t they reach accommodation?
Every workout they did they selected a different exercise. It could be a squat and a pull then it could be a snatch then a jerk. They believed it was better to do a 400lb step up than it was to squat 800lbs. I believe they were selected especially. Not only did they have a physical test, height and weight, they also had a psychological and mental test to pass. When Naim Suleymanoglu was competing, there were other world champion weightlifters that used to train with him, much older. They couldn’t do the training, they had to quit. They couldn’t cope with it emotionally and mentally.
When soccer players and sprinters and boxers reach a certain age they tend to slow down, usually in their thirties or later career. Is there any way to slow that problem down or prevent it?
I believe that if their training was better they would have fewer injuries. I believe it is the injuries that they get that are what slows them down, the scar tissue and so forth. It short circuits the body and that’s why maybe they couldn’t run as fast. Boxers get slow because they get hit. So that could be part of it. And just maybe the routines aren’t changed enough. We’ve had people come here who haven’t made progress in 2 years then they come here and put 300lbs on their total. We’ve brought in people that can’t run any faster, a defensive end for example. In 2 months he ran faster. I quit doing everything he’d done, he never ran one time. The coach said when are you going to have my player run? I said I’m not. He’s run the same times for years, what’s 2 months without running going to do? Running is not going to do it, you need force production. If you’re biomechanically sound the only way to go faster is force production. That’s why I make people do jumping you see. Jumping displays explosive power.
Does that also mean increasing strength in proportion to body weight?
That helps yes. You have to raise absolute strength. But at the same time you have to have a second workout for the development of explosive and speed strength.
If someone doesn’t have bands or chains and they were using the squat to build speed-strength, what percentage would they use?
They would train around 75-85%. In the squat, use doubles. If there’s no accommodating resistance I would go 12 doubles or ten doubles that will keep calculations and volume correct.
So the different methods combined give a better result than one method alone?
Just remember the system combines 3 methods. First is the dynamic method. 3 days later it is the max effort, then also the repetition method comes into play with smaller exercises. The repetition method is for special exercises, triceps, lats, abs, hips, glutes and so forth. But those are the proven methods and that’s the bundle we push.
Suppose a lifter in a lighter weight category wants to keep his weight down, what advantage would he have doing 6-10 reps in a say a triceps extension over maxing out on that exercise?
Your body will wear out more. In a single joint movement it’s not going to work. I’ve had other people ask me that. It won’t work. I want tell you how we train our triceps to get big and strong. I’ve got strong guys here. Nick winters is a 700lb raw bencher here and there’s only 2 other people I think who can do that much raw. We do a heavy set of 8 in an extension, and then we do a light set of 15 in the pushdown. So you do a heavy set of 8, light set of 15, heavy set of 8, light 15. We build endurance into the muscle while were getting stronger and it really works. The average person in this gym does 400-500 leg curls per week with 10 or 20 lb ankle weights and it builds thickness in the ligaments and tendons. That’s where the stretch reflex is. That’s why we do these ultra high reps with very light weight on top of super heavy weights.
Do you structure weekly jump training the same way you structure max effort and dynamic effort, for example using 3 week waves with a different max jump per week?
We don’t do that much. Top athletes do a series of 4 sets of 10, and lesser athletes 4 sets of 8. We don’t do extreme depth jumps. We jump up with resistance. We use a lot of ankle weights, weight vests, and dumbbells. We have a max effort jump once a month. On the other days we use percentages basing them on Prilepin’s chart. I have a guy who can jump from his knees onto a 31inch box, and that comes from raising explosive strength and max effort strength. We do jump every week, just a moderate amount. When you jump higher, you run faster.
-
This is our 6th year or so using a Westside template and its been successful. Because we train athletes we adjust the original template during certain PROGRESSIONS throughout the year.
-
In before "Haha, what does Louie Simmons know, he doesn't even have a degree".
-
Yes, because strength coaches have it all wrong in college and professional sports as well as powerlifting. I think I'll just skip the testing when my team gets back to the weight room after we get done with playoffs and just tell them "Hey, we're going to skip testing this year and just load the bar with whatever you think you can do".
Nothing like having a 150lb kid jump under a bar with 350lbs and get buried. ::)
Krank in 3....2....1....to say progressions are stupid :D
LMAO, yes, like going a PL contest as well and say "yeah I did 375 for 11 reps so you can fill in my final attempt at 531 lb according to www.1rmcalc.org" HAHAHHAHA
"I cleaned 300 for a triple so that must mean it's 90%." ;D
-
maxed out on incline today... 365. Getting better. I need to strengthen my triceps IMO, the part right underneath the elbow is what is responsible for big benches, not the long head.
going to start adding in JM presses and some various techniques from westside barbell. If someone could dig up some old articles from louie simmons I'd appreciate it.
.
-
-
maxed out on incline today... 365. Getting better. I need to strengthen my triceps IMO, the part right underneath the elbow is what is responsible for big benches, not the long head.
going to start adding in JM presses and some various techniques from westside barbell. If someone could dig up some old articles from louie simmons I'd appreciate it.
.
http://www.deepsquatter.com/strength/archives/index.htm .
There's an archive of some older Westside stuff.
This layout also might explain some stuff -
http://deepsquatter.com/strength/archives/newdeep/louie2.htm .
More newer stuff -
http://www.westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/articles-published-in-2013 .
-
Its going to be at above 220. I made a legitimate offer to sev and mensa bob its up to them to decide :) the night and the offer was simple. have to run it on video by the summertime...they can agree to it anytime but once they agree there is no backing out. they can agree to the offer any time...scumbag, don't put words in my fucking mouth I even put my account on the fucking line so you can not call me out on it.
ps who are you loser? where is your picture?
that's right your a fucking nobody.. probably 180 pounds soaking wet. go ride someone elses jock guy..."monster" ;D
lol you already lied in your first post that you did run 10.2 in may and then changed it to you think you can do that...sorry i dont trust you enough to take that bet. And i know fpr 100% you cant do10.2
why do you have to take a bet to do that?