Circa Max Squat Phase

[bigokie]

Speed Strength Squat Phase

Well I did the speed strength today. It was my first time doing this phase and it was pretty tough. Not too bad. If you have any questions on this phase go to elitefts.com and look up Dave's article TNT Part II. It will explain the percentages.

This is how it went.

Bar + purple:1x2
Bar + purple + green:2x2
Bar + purple + green + blue:3x2
100 + purple + green + blue:5x2
150 + purple + green + blue:1x2
195 + purple + green + blue:1x2

I was working up to a single. I could have easily done more but on the set with 195 I missed the hooks in the rack and dropped down to the pins, QUICK! This is a ton of tension at the top. I think between 450-500. Since I am 6'5" it should be closer to 500. The tension isn't that bad, but it is really hard to get your balance with that much tension pulling you backwards. It took a lot of work to get the bar into the hooks, I almost missed it multiple times, the last one just caught me. Didn't hurt anything, just mashed my right ring finger between the bar and pins. I'm just glad it was my finger and not my head!

This was also my first workout using an Inzer Champion suit with the straps down. I liked it a lot! It gave me a ton of rebound off the box. My speed with the 195 and the bands was as fast as a normal speed day. I am going to have to get more blues. If anyone wants to loan me there blues feel free to! It's really true what Louie and Dave have been saying about the faster you go down the faster you go up. I am hoping to get a video camera and film either next week or the next to show my setup and speed, and also so everyone can critique my form. I think its pretty good!

All in all I had a great workout and I got to try some new things. I also warmed up with GHR for 2x10 and GHR Situps for 2x10. This really seemed to help with sitting back.

If anyone is thinking about trying this I would strongly suggest it. I think this will be what I need to get past 700!

Good day!

 

[Hannibal]

You want Blue Bands? You can HAVE mine. They kicked my ass today. Just means I have got to start draggin the sled regularly...my work capacity is kinda low.

As for the Circa Max phase it is a great tool. We have a Speed Strength Phase...and a Circa Max phase planned before the Decmeber meet. Between that and some of the other new stuff I am trying...hopefully my squat will start to move again.

BTW Okie...Bench told me about the Sept 14th Bench Meet in OK. I was thinking about hitting it up. I was wondering if you were going to be there...thought I might request your expert hand off services. Or are you planning on unleashing the FURY on that meet??


Good Day!

 

[bigokie]

There is a good chance that I'll be there. I'll definately be helping out and maybe lifting there. If it's working good I might break out the Fury for the meet.

You should try this phase but I would try it out at least once before your meet, just to make sure it helps.

 

[Hannibal]

There is a good chance that I'll be there. I'll definately be helping out and maybe lifting there. If it's working good I might break out the Fury for the meet.

You should try this phase but I would try it out at least once before your meet, just to make sure it helps.

Well I have a Circa Max Bench Phase that I am going through. And it will work out perfect for the Sept 14th meet. So I think I am going to throw my hat in the ring to get some experience.

As for the Circa Max Squat Cycle...I actually have done it once before. It is a bitch, but it does help ALOT. I am looking forward to running it again before December meet.

 

[Deciever1]

havent heard of a circa max bench phase.... care to describe it?

 

[p03t1c]

dave's new t-mag article will probably talk about the circamax bench phase. this is just working to a shitload of band tension and then deloading. it'll make you fast if you can handle the phase. at least, that's the idea.

 

[Deciever1]

i can handle anything im young..

 

[p03t1c]

yeah man...3 doubled mini bands is REALLY easy on speed bench. sometimes i go up to 25 doubled. it's all mental anyway right...

nah, you've really got to have alot of power at the top to last through one of these phases. this is not the normal guy.

 

[Deciever1]

great, i can barely do speed bench w/ a double mini w/ like 100 lbs... thats not a good sign..

 

[Hannibal]

The OLD Circa Max Phase:

Week 7: 50% + 1 Doubled Mini
Week 6: 50% + 1 Doubled Mini
Week 5: 35% + 2 Doubled Mini
Week 4: 35% + 2 Doubled Mini
Week 3: 50% + 2 Chains
Week 2: 50% + 2 Chains
Week 1: MEET

Like I said..this is the old one. And as p03t1c mentioned Dave has a new article coming out today about what he did to get to his 605...including the circa max phase. With the new Monster Minis that are out I am sure that his phase will look alot different from the one above.

 

[Deciever1]

how do the monster mini's differ from the regular mini's? are they just thicker?

 

[p03t1c]

btw, the new article is already out.

 

[Vulgar_Display_Of_Power]

Hey Hannibal-

You plan on bringing your whole crew down for this meet? Im looking forward to hooking up with everyone at this meet.

Later..

 

[Hannibal]

Hey Hannibal-

You plan on bringing your whole crew down for this meet? Im looking forward to hooking up with everyone at this meet.

Later..

Nothing is really set in stone...I might be "Lone Rangering" this one. We'll see...

 

[bigokie]

Hey Hannibal, why don't you write out your bench phase?

Also, have you found out if Daves third training day was during the week, and on what day he did it?

 

[p03t1c]

are u referring to the 3rd day as the repetition day he was doing in the process to his 600+ bench?

he did it like

monday - ME
wednesday - DE
monday - rep
wednesday - ME
monday - DE
wednesday - rep

and just rotated.

probably isnt what you're talking about at all. heh.

 

[Hannibal]

Hey Hannibal, why don't you write out your bench phase?

Also, have you found out if Daves third training day was during the week, and on what day he did it?

Okie...I am using that old circa max phase that I posted above. The same one that I sent to you. We'll see how it works this time.

As for Dave's rep day...I sent him the question on Ask Dave..but he never answered. And he doesn't mention it in the article that I see...so I don't know.

 

[p03t1c]

hannibal, is what i said off key? this is how he explained it at the seminar. i don't know if that's what you're talking about though.

 

[Hannibal]

hannibal, is what i said off key? this is how he explained it at the seminar. i don't know if that's what you're talking about though.

Sorry man...didn't even see your post. If that is the way that man explained it...then that is what he did. I was thinking that he was doing the three days every week. Apparently not.

Thanks for the heads up...