Ask The Powerlifters...

[Powerfreak]

Dynamic Effort = Speed

You use between 50-60% of your 1RM. 10 sets of 2 reps is pretty popular. The idea is speed and form. Explode from the chest and fire the bar as quickly as you can. The same goes for Squatting. Usually DE Squats are done to a box.

I dont do a DE Bench day because of how brutal it can be on the elbows.

Hope that helps.

That is pretty much the gist of it. I also incorporate bands ,chains and boards into this day, a also I tend to go wit 5 sets of three reps for the working sets.

[The_Dude]

Dynamic Effort = Speed

You use between 50-60% of your 1RM. 10 sets of 2 reps is pretty popular. The idea is speed and form. Explode from the chest and fire the bar as quickly as you can. The same goes for Squatting. Usually DE Squats are done to a box.

I dont do a DE Bench day because of how brutal it can be on the elbows.

Hope that helps.

Yes, that does clarify everything. Thanks for lookin out bro. What's the rest time in between each set? I would think it's about 1 minute? Correct?

[The_Dude]

That is pretty much the gist of it. I also incorporate bands ,chains and boards into this day, a also I tend to go wit 5 sets of three reps for the working sets.

Thanks for the additional info there Powerfreak.

[IRBS]

Yes, that does clarify everything. Thanks for lookin out bro. What's the rest time in between each set? I would think it's about 1 minute? Correct?

No problem, 30-45 seconds...

[The_Dude]

No problem, 30-45 seconds...

Cool. Thanks again guys.

[Powerfreak]

Yes, that does clarify everything. Thanks for lookin out bro. What's the rest time in between each set? I would think it's about 1 minute? Correct?

Speed day does not refer to the time it takes to do the workout.This ain't a bodybuilding weightloss or circuit training routine.
take enough time between sets to be completely rested and able to give 100% on each set on every rep.
These are explosive reps and will require all of your energy,and concentration.

[IRBS]

Speed day does not refer to the time it takes to do the workout.This ain't a bodybuilding weightloss or circuit training routine.
take enough time between sets to be completely rested and able to give 100% on each set on every rep.
These are explosive reps and will require all of your energy,and concentration.

True as well. It is much more taxing than you would think...

[The_Dude]

I hate to be a nuisance or impose, I just want to make sure I get this straight. So my 1RM is 245, 60% of that is 147. I would need to do about 10 sets of 2-3 with this weight and strictly working on speed and form. Correct?

[IRBS]

I hate to be a nuisance or impose, I just want to make sure I get this straight. So my 1RM is 245, 60% of that is 147. I would need to do about 10 sets of 2-3 with this weight and strictly working on speed and form. Correct?

Thats right...its all about speed, explosiveness, and form. Dont worry about the weight...or lackthereof.

[The_Dude]

RIGHT ON! THank you kind sir(s). Appreciate your assistance with this matter.

[IRBS]

RIGHT ON! THank you kind sir(s). Appreciate your assistance with this matter.

No problem

[mark]

But... I believe speed work, aka Dynamic Effort (DE), should be preformed in a manner to reflect the means of training.

For example, I do bench work once a week. On weeks where I do "DE" bench work, I fluctuate between 70-80% with an appropriate set/rep scheme based on Prelipen's chart, and Siff's variation of said chart. The intensity and rep/set scheme is also dependent on what, if any, gear that I'm wearing for the workout.

On the contrary, most people who's training is based on the principles of Westside use only 50-60% as per IRBS' prior posts on the subject. This is more so because they do bench work twice a week, and use cool things like bands and chains.


And on the topic of rest periods while doing speed work. Ask 100 lifters this, and get 100 different answers. In theory, the reason the rest periods are recommended for 45-60seconds is that is the believed quickest time necessary for the CNS to recover from the set, while continuing to fatigue the fast twitch muscle fibers. That, in theory, should cause the body to adapt to the stress via an increase fast twitch muscle fiber production. Yes, that bullshit genetics excuse of not being born with enough fast twitch muscle fibers is in fact, bull shit (to a degree of course; but really, outside of Olympic caliber sprinters, it really is a bull shit excuse).

However, it should be noted that the above theory on rest periods coincides more so with a classical WSB approach to speed work. If one trains with heavier loads than a slight increase in rest periods is fine, or you can just get in shape and still be able to hold yourself to the shorter rest periods...



I'm Edge-u-ma-cated,
mark

[IRBS]

But... I believe speed work, aka Dynamic Effort (DE), should be preformed in a manner to reflect the means of training.

For example, I do bench work once a week. On weeks where I do "DE" bench work, I fluctuate between 70-80% with an appropriate set/rep scheme based on Prelipen's chart, and Siff's variation of said chart. The intensity and rep/set scheme is also dependent on what, if any, gear that I'm wearing for the workout.

On the contrary, most people who's training is based on the principles of Westside use only 50-60% as per IRBS' prior posts on the subject. This is more so because they do bench work twice a week, and use cool things like bands and chains.


And on the topic of rest periods while doing speed work. Ask 100 lifters this, and get 100 different answers. In theory, the reason the rest periods are recommended for 45-60seconds is that is the believed quickest time necessary for the CNS to recover from the set, while continuing to fatigue the fast twitch muscle fibers. That, in theory, should cause the body to adapt to the stress via an increase fast twitch muscle fiber production. Yes, that bullshit genetics excuse of not being born with enough fast twitch muscle fibers is in fact, bull shit (to a degree of course; but really, outside of Olympic caliber sprinters, it really is a bull shit excuse).

However, it should be noted that the above theory on rest periods coincides more so with a classical WSB approach to speed work. If one trains with heavier loads than a slight increase in rest periods is fine, or you can just get in shape and still be able to hold yourself to the shorter rest periods...



I'm Edge-u-ma-cated,
mark

Way to rain on the parade mark, LOL!! You hit it the nail on the head.

Go eat some poki...

[BEASTOFRAGE]

Be careful, A grip that wide is designed to be used with a bench shirt, without a shirt I put my little finger on the ring for more triceps action and to protect the shoulders. (yet another video to come)lol

B

i've had to do the same thing after my own bout with shoulder problems...when i bench raw, i'm close in but when i'm in my shirt, i'm wide-out...this i believe will helpout beginners to do from the get go...
TB

[BEASTOFRAGE]

Dynamic Effort = Speed

You use between 50-60% of your 1RM. 10 sets of 2 reps is pretty popular. The idea is speed and form. Explode from the chest and fire the bar as quickly as you can. The same goes for Squatting. Usually DE Squats are done to a box.

I dont do a DE Bench day because of how brutal it can be on the elbows.

Hope that helps.

i'm goin to take this a step further...
from what i've seen with will and jay(roadblock), this is what i recommend...
instead of doin 10 sets of 3, modify it to do maybe 10-15 sets of 1 rep with the rest period bein between 15-20 seconds and the bar weight bein maybe 60-65%. think about this...when u are in competition, your only doin ONE REP so why not practice that one rep and make it fast! most people are faster on the 2nd and/or 3rd rep...

one more step further...the use of bands and chains will help to accelerate the speed.

another step....go about 6-7 singles with the band/chains and go another 5 singles w/o them to restabilize and dial-in the speed. this will do wonders for work capacity like u wouldn't believe...

the same "madness" would apply to squattin and pullin too btw...keep in mind, this is just an idea but give it a whirl...
TB

[mark]

Way to rain on the parade mark, LOL!! You hit it the nail on the head.

Go eat some poki...

lol, i tend to be good at that one... and Yes, you are right Will, eating more Poki is truly the easiest, and most simple answer. Poki, it'll make you strong, it'll make you cut... damn, its just down right the best thing to eat for powerlifting.

[BEASTOFRAGE]

lol, i tend to be good at that one... and Yes, you are right Will, eating more Poki is truly the easiest, and most simple answer. Poki, it'll make you strong, it'll make you cut... damn, its just down right the best thing to eat for powerlifting.

and i also heard that poki makes u into a being of pure evil! LOL!!
TB

[norrim1]

When doing speed training on the bench for example, do you continously push the weight or should there be a second or two between reps?

[mark]

and i also heard that poki makes u into a being of pure evil! LOL!!
TB

Lmao! There's a reason i earned the name The Devil's Child... The Poki just feeds and empowers the Strength and Rage within...

[mark]

When doing speed training on the bench for example, do you continously push the weight or should there be a second or two between reps?

I say pause, it'll help build your technique better.