question on bandwork

[ffknight84]

i want to use the ligth bands tonight for speed squats. my max is 375, i assume i should use 185 and 1 light band on each side, correct???

 

[spatts]

150-180 would be my suggestion, so yes.

Don't forget that the objective is to be fast. If you are really slow or really fast, don't be afraid to forget about the numbers and change your weight to suit the objective (forest through the trees).

 

[kingc_79]

my max is very close if not the same as yours now and i just started squatin w/bands and i use 175 w/light bands...so as usual...listen to spatts

 

[ffknight84]

i used 185 witht he light/purple bands. something didn't feel right, bar speed was right, but it seemed like the bands didnt really kick in till i nearly locked out. Ill have to get some vids.

 

[Ish]

How were you setting up the bands? You should have tension all the time, not just at the top. If the bands are slapping together or something on the bottom, you need to choke them up some.

 

[ffknight84]

i had them looped around a dumbell handle and around the end of the BB.

 

[spatts]

You would probably need to windsor knot them under two db's to get the right tension at your height.

 

[kingc_79]

i loop mine around the bottom of the squat rack and it works good

 

[spatts]

i loop mine around the bottom of the squat rack and it works good

and the bands are still pulled tight at the bottom of your squat?

 

[Exodus]

i do a windsor knot with 1 dumbell. my platform is 2 inches off the ground though, and the db's sit on the ground.

listen to what spatts said about not sacrificing speed and form.

too much volume, and too much weight on speed days are the #1 and 2 mistakes when starting wsb.

i squat 455 and i use 185 plus the light band for 10 sets of 2.

X

 

[Liftbig]

too much volume, and too much weight on speed days are the #1 and 2 mistakes when starting wsb.



X

exactly...

as a rule of thumb, if you keep setting personal records on max effort day, your speed days are probably about right.

 

[JOKER47]

Ummmmm.....what is a "windsor knot"?

Thanks,
Joker

 

[Liftbig]

Ummmmm.....what is a "windsor knot"?

Thanks,
Joker

are you serious, i cant believe you dont you what a windor not is!



i dont know either, shhhh

 

[JOKER47]

are you serious, i cant believe you dont you what a windor not is!



i dont know either, shhhh

I didn't see the small print for a second, and was like "WTF? That was mean...."

Bump for the Navy types......


Joker

 

[Liftbig]

I didn't see the small print for a second, and was like "WTF? That was mean...."

Bump for the Navy types......


Joker

haha, i cant be mean. im liftbig, not liftmean.

 

[JOKER47]

This can't be what they are talking about, can it?? The same as tying a tie for a suit??


Joker

 

[Liftbig]

perhaps it is...that reminds me, i still cant tie my tie straight. good thing i dress up a whopping once a year maybe.

 

[Ish]

If I'm understanding correctly, spatts means to loop part of the band under the rack and db, and slide the other part through the short loop. It'll look like the finished windsor knot. Hard to explain.

 

[spatts]

lol...no. I mean you put one side of the band through the other side and pull up. lol]

In other words you don't just put the band around the barbell, you actually tie it down.

 

[Ish]

That's what I mean, but I can't explain it. lol.

 

[spatts]

Like this, only we have to go around two db's.

 

[ffknight84]

thankyou, i was hoping for a pic.

 

[JOKER47]

Like this, only we have to go around two db's.

Whew! That's how I do mine, too. Except, I installed rope tie-downs into my plywood flooring to make it even simpler.

Man, for a minute there I was having visions of me spending 15-20 mins trying to tie the bands down like a necktie.


Joker

 

[TheProject]

I also built two of these (well, four now) out of 2x6 to replicate the tension that you'd get if you were doing this on a monolift:

It's cheap, and a little more stable than the dumbbells when you use the heavier bands.

 

[Ish]

See how easy that is, just needed a pic. Thx Spatts.