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Just ordered my bands!!

I

I'D RATHER BE DEADLIFTING

New member
I can't wait to start using them. My question is should I get right into using them on my DE days? I just started this cycle of Westside(week 1). I was gonna wave my squat with like 45%, 50%, 55%, 60% and then back to 45%. Should I wait til the next cycle to add bands? Also, do you guys wave your bench because I wasn't planning on it? Thanks
 
We use 50% always on dynamic bench day and wave from 60% to 70 % on dynamic squat day. In one of Dave Tates articles, he says to decrease the bar weight by 10% when using the bands, which we do. The wave for dynamic squats is over four weeks. We also rotate bands for max effort day.
 
I also ordered bands. Plus, I ordered a squat suit, bench shirt, knee wraps and wrist wraps. Also, I bought a power rack last weekend. So you know what that means. I'm either going to get injured or get sick with cancer or something so all of that new shit sits around taking up space and I'll be laying in bed broke because of all the gear I bought.
 
LOL! The real kicker is I plan on building a 10' X 16' shed/mini garage this Spring to put all my weights and shit in. I'll be putting my snowblower and stuff in there too but it will be my own little gym with a concrete floor. I'll post pics when its done.
 
I'm using part of my laundry room for my bench and part of my garage for my 'gym' and my new squat rack. I was thinking about adding onto my garage but I figured I would go the cheap route and build the biggest shed the city will allow. I wish I could go bigger so I could store my boat in it too.
 
I just moved into a new house that I had built this last weekend. I had a room built inside the house for my weightroom. I don't have the equipment in it yet, but when I do, I will have a power rack, reverse hyper, adjustable bench, (I bench in a rack anyway), a low pulley, lat pulldown machine, a stability ball, and dumbells. I think it should be a good setup. With what I have in my little home gym, along with boards, chains, bands and a sled, I think I have an outside chance of getting stronger.

I should have everything set up in a month or 6 weeks. Until then, I will keep bangin away at the YMCA.

JimmieDean, are you guys using 50 percent of your shirt max? I was doing that, but after reading some recent articles by Louie, and some Q and A's by Dave, I did what they were doing and dropped down to 45 to 50 percent of my raw max. Speed on dynamic day improved dramatically as you might have expected. I have done as high as 245 for 8 triples, but have recently dropped down to waving between 185 plus 50 lbs of chain up to 205, alternating chains only with chains plus two different bands. Just some food for thought.

B.
 
Brian- sounds very similar to my setup. Will you be building your reverse hyper or buying it? I'm asking because we are just figuring out the last specifics of mine that we are going to just build. It will be very cheap and will kind of be an a ttachemnt I can just lay across the pins of my rack and do them on there. The ones they sell are very $$$$$.
 
FNG- I got my rack and almost all my stuff from them too. They have a location about 2 miles from me.


I got the bands today. I like the ghetto chciken scratch on the back of a card from Dave letting me know my t-shirt was backordered. hehe I was having all kinds of fun playing around with the bands. Can't wait to try them out. I guess I'll give them a go on box squats on Friday. Should be interesting.
 
thanks fellas

Well thanks FNG for the site. I too ordered some bands this evening and when they get here I'll be ready to rock. Hopefully I can get a cage for a lot cheaper. I'm gonna try my old high school and see what they say on a used one. We'll see.
 
I actually got the rack locally because I was in the store and I was able to walk out with it. Otherwise I would have ordered it. I got my bands from www.elitefts.com and everything else from www.monstermuscle.com including the 'don't know squat' shirt they were out of last time I ordered from them.

I did speed bench today with the bands. I must say it was different. I did the bench with 2 mini bands fastened to the bottom post of my bench. After 10 sets of 3, I used them with 215 lbs. on the bar for 3-board presses. I only got 3 reps before I figured I had better drop the weight. So I dropped down to just 185 with the bands and was able to get 2 sets of 10 and 1 set of 5 with the boards. Wiped out my tri's.
 
I just recently bought a power rack and some other equipment for home and love it.I wish I would have done it along time ago.

I bought my power rack from http://www.newyorkbarbell.com/nyb/ free shipping and no sales tax.

Good rack for the money,I upgraded the bolts to stronger ones. Might just see about welding it in the future.

It has the solid 1 inch steel pins and hooks.

My adjustable bench is from body soild.Good bench,wish it was a little longer.
 
I was thinking about getting that rack from them. Right now, I have my brother's gym from them in my garage. Its this one. http://www.newyorkbarbells.com/4250.html. Its a smith machine but I never used that part. I would squat 'free' and without a spotter before I got the cage. I think my squat has suffered because I was afraid to use too heavy a weight when I squatted 'without a net' so to speak. Now I have no excuse.
 
Brian,
We use 50% of our shirt max. I have dropped my %'s before if my compensatory acceleration was not what I thought it should be. I'll drop to my shirtless max for a couple weeks to see how my speed goes. I like to use green bands for my dynamic bench day and drop the bar weight by 10%.
Are you competing this wknd in St. Pete? I'll be there with PLJay.

JD
 
I'm just curious whether it makes a difference to wrap the bands around the inside of the plates or outside of them? I was watching the Westside squat video and I could have sworn that one workout they had them inside and athe other they had them outside. I am doing DE box squats tomorrow and trying them for the first time. I was gonna put them outside the plates.

Also, I am a 330ish lb squatter without a suit. I am gonna use the light bands. I did my sets last week with 160. Now that I have the bands, what weight approx. should I have on the bar? Thanks
 
Put the bands on the inside of the plates. You want to warm up with the bands right from the start. bar ,95 ,135 ect. until you hit your working weight which should be in a wave of 47 , 51 , 53, 57% of your best comp squat so take a guess , but better to underestimate. the reason i say put the bands on the inside is if you put them on the outside you have to take them off and on every time you change weight , a major pain in the ass.
 
But now, those %'s are of the weight alone? Or the weight+ bands? Like, I squatted 320 in a recent comp, but felt good for 330(I know, I suck). However, I am very strong at the top and weak off the bottom. I feel with a suit I'd be close to 350 or so right now. Should I use 47% of that weight+ bands?? Or 47% including the bands.

If so, what do the light bands add to the squat approx?
 
JimmieDean,

I will be competing Tomorrow, but not in St. Pete. I live in tulsa OK, and I will be competing in McAlester, Oklahoma. i would love to make it to St. Pete, but not this year. I am hoping to qualify for the WABDL worlds tomorrow, but I am not going to compete there whether I qualify or not. But it would be cool to qualify anyway.

I use the green bands plus chains for 3 weeks, then drop to a tube band, which I think is roughly equivalent to the minibands for 3 weeks plus chains, then go 3 weeks with chains only. I have been keeping my 3 rep speed at about 2.65 seconds from beginning of the first rep to lockout of the third rep. I will tell you Sunday if it worked on Saturday.

Good luck to all competitors this weekend, in St. Pete, in McAlester, or wherever you are competing.

JD, smack Cubanito in the back of the head for me.

B.
 
Ok. I did my squats today with the light bands. They felt totally fine. I did 135+the light bands for 10 sets of 2. This was failry easy. Did a set with 155+bands and 185+bands and those went well too. Now, I want to make sure I have the bands done right. All I did was loop one end around a dumbell on the floor and the other end around the bar. No wrapping or twisting of the band. Just put the open end around. Is this right? It had no tension on the bottom of the lift and was tensed at the top.

Just want to make sure I got the right set up before I get really into what weights I'm using.
 
IN order for it to work best the band has to have tention on it the entire time no slack. To do this take two dumbells and place them side by side handles paralell. Then take the band under the two dumbells and slip one end into the other so that it chokes down. this greatly increases the tention and keeps it tight through the entire range. Put the other end around the bar and you ready to roll . Do this for each side of the bar. THis will not be as easy as the other way thats why i said do it with the minis first to check it out.
 
Ahh, that makes more sense. These things should come with a manula, lol. Thanks man, I'll do that next week.

I guess I should start my wave next week, since it will be my first time using the bands properly right?

Also, everyone follows the three weeks on, three weeks off for bands on bench right? Could you add bands to an exercise on ME day on one of the three off weeks? Thanks
 
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