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Post by Deleted on Mar 7, 2010 16:33:46 GMT -5
I would like to box squats in the second round of squats (on days were I squat 2x) is 80% of my raw max a good number to base my box sqauts percentages off? I am using a box 1-2" below parallel.
Thanks
and if anyone has any sugestions for tweaking the DL I'm all ears. After the 12week program I broke even on the DL. Now I trying the 13 week equipt.
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Post by Deleted on Mar 7, 2010 17:01:16 GMT -5
I am using box squats for the 2nd round of squats for the first time.
However I took a day to test my 1rm on the box, then I am using this to base all my percentages off.
Sorry, I cannot offer any advice on the deadlift as this I struggle a little with myself. However on the rack pulls I am using bands this cycle (pulling from 2inches below knee) to see if this helps.
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Post by davebates on Mar 7, 2010 18:08:41 GMT -5
I would like to box squats in the second round of squats (on days were I squat 2x) is 80% of my raw max a good number to base my box sqauts percentages off? I am using a box 1-2" below parallel. Thanks and if anyone has any sugestions for tweaking the DL I'm all ears. After the 12week program I broke even on the DL. Now I trying the 13 week equipt. Do you have any video of your deadlift? |
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Post by davebates on Mar 7, 2010 18:10:01 GMT -5
I am using box squats for the 2nd round of squats for the first time. However I took a day to test my 1rm on the box, then I am using this to base all my percentages off. Sorry, I cannot offer any advice on the deadlift as this I struggle a little with myself. However on the rack pulls I am using bands this cycle (pulling from 2inches below knee) to see if this helps. It's a good idea to work off of accurate maxes if you want to do this (box squats). |
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Post by Deleted on Mar 7, 2010 18:22:22 GMT -5
Do you have any video of your deadlift? This good? I pulled 584 in Nov in a meet but after the 12 weeked reduced volume cycle I still did the meet day but not in a meet. My sq and BP were dead on but on DL I worked up to 565 and knew I didn't have the 597 so didn't even try it. I used the 5 week comp cycle between the meet filmed above and the Nov meet and went up 6lbs. Thank you for the help. My goal in 600 at the PA single lift state meet in May. |
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Post by davebates on Mar 7, 2010 19:42:39 GMT -5
Do you have any video of your deadlift? This good? I pulled 584 in Nov in a meet but after the 12 weeked reduced volume cycle I still did the meet day but not in a meet. My sq and BP were dead on but on DL I worked up to 565 and knew I didn't have the 597 so didn't even try it. I used the 5 week comp cycle between the meet filmed above and the Nov meet and went up 6lbs. Thank you for the help. My goal in 600 at the PA single lift state meet in May. Hmmm do you pull in a suit? If that is the lift that matters the most to you I would do #29 then #32. I will try to help you make progress.. |
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Post by benburgess on Mar 8, 2010 5:22:43 GMT -5
Do you have any video of your deadlift? This good? I pulled 584 in Nov in a meet but after the 12 weeked reduced volume cycle I still did the meet day but not in a meet. My sq and BP were dead on but on DL I worked up to 565 and knew I didn't have the 597 so didn't even try it. I used the 5 week comp cycle between the meet filmed above and the Nov meet and went up 6lbs. Thank you for the help. My goal in 600 at the PA single lift state meet in May. You struggle at lockout, is that about right? Check out this thread for my personal opinion/experience with this problem: bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=1458 |
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Post by Deleted on Mar 8, 2010 9:35:38 GMT -5
Hmmm do you pull in a suit? If that is the lift that matters the most to you I would do #29 then #32. I will try to help you make progress.. Yea I pull in a suit but only used it for the skills evaluations because my raw and suited are very close. If I do 29 then 32 at what percent should I add my equipment? 80%? |
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Post by Deleted on Mar 8, 2010 10:00:28 GMT -5
Yea bands are something I would like to work in too. |
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Post by Deleted on Mar 8, 2010 23:23:31 GMT -5
Hmmm do you pull in a suit? If that is the lift that matters the most to you I would do #29 then #32. I will try to help you make progress.. Yea I pull in a suit but only used it for the skills evaluations because my raw and suited are very close. If I do 29 then 32 at what percent should I add my equipment? 80%? Strong deadlift there. What I see in your video is at your start position you attempt to "rip" it off the floor and this brings your hips up too early and as the weight increases so does the amount your hips raise before the bar leaves the floor so what this does is take your leg power out of the lift too soon and turns the lift into a stiff legged deadlift. I beleive rack pulls wont help either as most people get into their strongest position when doing rack pulls and it never resemble their true deadlift technique. I think you would be better off staying really tight at the start of the lift and taking the strain and powering the weight up not ripping it. Power cleans from thwe knees are also good for giving you a good groove for lockout in a conventional pull. |
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Post by Deleted on Mar 9, 2010 8:46:24 GMT -5
Strong deadlift there. What I see in your video is at your start position you attempt to |
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Post by benburgess on Mar 9, 2010 13:46:35 GMT -5
Yea I pull in a suit but only used it for the skills evaluations because my raw and suited are very close. If I do 29 then 32 at what percent should I add my equipment? 80%? I beleive rack pulls wont help either as most people get into their strongest position when doing rack pulls and it never resemble their true deadlift technique. I agree 100% with this and i think it is often overlooked. This is why i definately prefer pulls against bands. |
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Post by davebates on Mar 10, 2010 0:29:16 GMT -5
Hmmm do you pull in a suit? If that is the lift that matters the most to you I would do #29 then #32. I will try to help you make progress.. Yea I pull in a suit but only used it for the skills evaluations because my raw and suited are very close. If I do 29 then 32 at what percent should I add my equipment? 80%? I would put it on from 75% on up.. |
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Post by Deleted on Mar 10, 2010 4:46:49 GMT -5
Yea I pull in a suit but only used it for the skills evaluations because my raw and suited are very close. If I do 29 then 32 at what percent should I add my equipment? 80%? I would put it on from 75% on up.. Thanks I started #29 yesterday and did't use any and it was rough. I'll keep you posted. Thanks again |
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Post by deathevocation on Mar 10, 2010 6:33:13 GMT -5
I beleive rack pulls wont help either as most people get into their strongest position when doing rack pulls and it never resemble their true deadlift technique. I agree 100% with this and i think it is often overlooked. This is why i definately prefer pulls against bands. Works for some, not for others. I'm pretty sure Brad Gillingham is very big on rack work. Just have to see what works for you. |
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Post by Deleted on Mar 10, 2010 15:18:29 GMT -5
I agree 100% with this and i think it is often overlooked. This is why i definately prefer pulls against bands. Works for some, not for others. I'm pretty sure Brad Gillingham is very big on rack work. Just have to see what works for you. As I explained. If the bottom part of the lift is not technically sound no amount of rack pulls will rectifie the problem. Most people struggle with lock out because they have got into problems lower in the lift and if your legs are out of the lift early it is difficult to get the hips through. |
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Post by deathevocation on Mar 11, 2010 17:47:54 GMT -5
Yes, I appreciate that and agree, though I read the last post by Ben as a general comment on on why he prefers bands to racks (ie you start from a strong point in rack work). I don't pull against bands (maybe I should), but rack work does have merits. I note you recommend hang cleans for conventional assistance - I've never used them before and added them in last week to my training. I am hopeful they will be beneficial to my pull which has hit a plateau.
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Post by Deleted on Mar 11, 2010 18:51:05 GMT -5
Yes, I appreciate that and agree, though I read the last post by Ben as a general comment on on why he prefers bands to racks (ie you start from a strong point in rack work). I don't pull against bands (maybe I should), but rack work does have merits. I note you recommend hang cleans for conventional assistance - I've never used them before and added them in last week to my training. I am hopeful they will be beneficial to my pull which has hit a plateau. Yeah mate, Hang cleans are great for speed and grooving hips through the transition. Use around 25%-30% of your raw deadlift 1 rm for 3-4 sets of 5. |
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