Does anybody do walk-outs?

[Vulgar_Display_Of_Power]

Just wondering if I should start to incorporate these a little. Project and I discussed them at Tulsa this weekend. When I got up to my 3rd attemp, It kinda psyched me out how heavy it felt when i stood out of the lift with it.

Seeing how confidence in the squat is one of my main detractors, rather than strength, was just wondering how I should work these in. Maybe after speed work?

Just wondering if there are any good rules to follow with this, or if anyone has any input.

Later..

 

[spatts]

We do them now and then. Not very often, but generally for time as a second move. Seems like we do them after speed work, like you said. I see your point about getting "psyched out."

 

[IronLion]

VDOP here is a little bit from an article that I like:

Static Holds and Partial Reps:

The objective of these exercises is to get you used to holding very heavy weights at arms length. By holding supra-maximal weights, you condition your nervous system and motor reflexes to accept this high form of loading and muscular tension.

The reason behind this is that you have an inhibitory reflex which is the "gift" of the Golgi Tendon Organ (GTO). When muscle tension is very high, it tells your muscles to stop producing force. This is a protective mechanism, but in most individuals it's set too conservatively and can impair your lifting prowess. Reduced inhibition is one of the reasons you see some small individuals handling big weights.

For static holds you simply un-rack (with a partner) a load that's greater than your maximum and hold the load in the lock-out position for a certain period of time. Partials are another variation since they allow you to use more reps than a full range of motion exercise.

check out the full thing here:

Battle of the Bench Press

 

[pwr_machine]

Holding some heavy weight on bench press is a good idea, too. My girls have liked the idea so far. 3 lifted this weekend...all 3 with PR's. I'm sure the psychological effects on squat are quite the same if your body has felt the weight before.

 

[Liftbig]

when i do circa max the band tension is so much at the top that when i go to a meet and unrack the weight it feels like an empty bar almost.

 

[Hannibal]

when i do circa max the band tension is so much at the top that when i go to a meet and unrack the weight it feels like an empty bar almost.

Excellent point LB. One of the problems with the way we did them last time was that we stood straight up with the weight. We didn't actually set up like we were going to squat...so the carry over was minimal. I can stand there, flat backed with the bar on my "neck", with 1100lb for several seconds. However, if I had set up in my squat stance I couldn't have done it.

IF we do them again I will make sure that we are all in our squat stances so there is an actual carry over. Your point about the circa max phase is dead on though. Especially during a speed strength phase with blue and green plus bar weight.