A Note On The Deadlift

[Illuminati]

this is used in the Dynamic Effort day of the WSB routine

A note about the dead lift, from Dr. Stuart McGill:

" One example of power training for the dead lift would be to reduce the weight and lift at much higher speed. This approach recruits a new population of motor units. .

 

[silver_shadow]

this is used in the Dynamic Effort day of the WSB routine

well it's similar... in wsb they'd do squats at 60% 1RM for 8 sets of 2 at max speed. then within 4 wks u'd ramp up linearly to 70% then drop back to 60% the next 4, then back up and so on. this is per my knowledge of wsb.

 

[Chambewy20]

well it's similar... in wsb they'd do squats at 60% 1RM for 8 sets of 2 at max speed. then within 4 wks u'd ramp up linearly to 70% then drop back to 60% the next 4, then back up and so on. this is per my knowledge of wsb.

Generally for WSB newbies, it's one week at 55%, 57% and 60%, for strong guys it's 50%, 53% and 55% only as a gauge. This all relative to how fast your actually squatting, whether your sucking ass or weights are flying up. It's close to impossible to determine percentages when incorporating bands or chains, just need to go by feel and speed. We typically do 9 sets of doubles, you should be fastest around the sets 6-7 and dragging ass after 9, afterwards working upt to a 1RM every 6 weeks or so.

Keep in mind, nothing is set in stone, the most they pay attention to percentages is during a Circa Max but that's mostly for guys who can at least squat 3 times their body weight and are preparing for a meet.

Hope this helps.