Squat Cycle

[wnt2bBeast]

kinda curious..as anyone actually gone about a systematic approach to DE day like the one im gonna lay out below? I know we all wave our weights and yeah occasionall i throw bands in for a few weeks here and there..

I break my training down into 12 week blocks and i have seen improvement in my squat each cycle..Anyway heres what im thinking this is not original but is taken from a few of Wendler's ideas and i put some of my own in..I may do this next cycle and see just what it nets..

based on a 725 squat
40%=290 43%=315 46%=335
week
1.290+Greens 8x2
2.315+ Greens 8x2
3.335+Green 8x2
4.290+ green/purple 6x2
5.290+green 6x2
6.315+green/purple 6x2
7.290+green 6x2
8.335+green/purple 6x2
9.290+green 6x2
10.110+Blue/green 5x2
11.145+blue/green 5x2
12.180+blue/green
13.290+green 5x2
14.Test/Meet
The only thing thats a little hairy is the sped strength phase..I dont have a mono and i had a very hard time racking/unracking 335 with just the greens..Not sure how the if the tension with greens blues is going to be too much for my gyms shitty rack lol

 

[Chambewy20]

If I were you, I would do a week with just the blues or add the purple to the blues before adding the greens. That is a shitload of band tension so it may be better of to ease into it a little more if you can.

Also, if you are preparing for a meet, you need to add a couple of straight weight sessions or chain sessions. What a lot of w/s guys ran into was they were strong as hell coming out of the hole but since the bands controlled the bar path so much, the lost their balance and lost the feel of stabilizing the bar. Make sure you do that once in a while, just in case.

That's my 0.02 for what it's worth, like always, give it a shot and see what happens.

 

[majutsu]

I am not advanced enough for this, but you know I like mapping things out in general. I think it's easier to know where you're going when you have a plan. A lot of my baby-level progression ideas come from Wendler's logs too

I think it looks solid. But I would probably heed chamb's advice about never forgetting the basic movement. The main reason for metal militia's success over westside is that they always keep shirted and raw benching in their workouts, so they never drift too far from the skills they need in competition. There is never perfect carryover from special movements to the big 3. You don't want to gain 40 pounds in strength but lose 60 pounds in form/bar path/stabilizers etc.

 

[wnt2bBeast]

so would you raise the weights in wks 10-12? if you went blue/purple..

im more concerned with having to walkout unrack etc..if the tension is so much that i cant set up right then the whole groove of the squat will be off and then like your saying its pointless

 

[Quadsweeps Sister]

kinda curious..as anyone actually gone about a systematic approach to DE day like the one im gonna lay out below? I know we all wave our weights and yeah occasionall i throw bands in for a few weeks here and there..

I break my training down into 12 week blocks and i have seen improvement in my squat each cycle..Anyway heres what im thinking this is not original but is taken from a few of Wendler's ideas and i put some of my own in..I may do this next cycle and see just what it nets..

based on a 725 squat
40%=290 43%=315 46%=335
week
1.290+Greens 8x2
2.315+ Greens 8x2
3.335+Green 8x2
4.290+ green/purple 6x2
5.290+green 6x2
6.315+green/purple 6x2
7.290+green 6x2
8.335+green/purple 6x2
9.290+green 6x2
10.110+Blue/green 5x2
11.145+blue/green 5x2
12.180+blue/green
13.290+green 5x2
14.Test/Meet
The only thing thats a little hairy is the sped strength phase..I dont have a mono and i had a very hard time racking/unracking 335 with just the greens..Not sure how the if the tension with greens blues is going to be too much for my gyms shitty rack lol

Can't say as we've tried anything like that layout, but it looks pretty cool. I know what you mean about DE with bands in the rack. Chamb comes out of there with similar weight and the greens and its bent and set in the J-hooks. Sucks trying to get the damn bar up and out. He does get it outta there though. I have to do like a half squat to rise up before I go back down to the box...a squat and a half.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[Illuminati]

so would you raise the weights in wks 10-12? if you went blue/purple..

im more concerned with having to walkout unrack etc..if the tension is so much that i cant set up right then the whole groove of the squat will be off and then like your saying its pointless

you're also gonna get hella pull back when you are unracking the weight with that much tension from the bands. i would reccommend having someone stand behind you, and put a hand on your back and apply some light pressure as you are unracking the weight with all that tension. i find that this helps my training partner and i when we would use the green/purple band set up.

 

[jcp2]

Since i know you are not carrying chains into the gym, use straight weight every fourth week or so, and two weeks before you test. I like it. Did you read Childress' squat workout in MonsterMuscle, he had some good info in that for setting up a premeet cycle.

 

[wnt2bBeast]

you're also gonna get hella pull back when you are unracking the weight with that much tension from the bands. i would reccommend having someone stand behind you, and put a hand on your back and apply some light pressure as you are unracking the weight with all that tension. i find that this helps my training partner and i when we would use the green/purple band set up.

thats what im talkng about lol
the "slingshot" effect lol
i think in a mono id be able to handle the bands without a problem
ive been to 400 with greens and its just a bitch setting up

Like sis was saying the pin setting is right in the middle the one i use is a bit to high so racking its like a little extra and trying to stretch te bands that much as we all know is harder lol..the one right below it is too low lol

 

[wnt2bBeast]

Since i know you are not carrying chains into the gym, use straight weight every fourth week or so, and two weeks before you test. I like it. Did you read Childress' squat workout in MonsterMuscle, he had some good info in that for setting up a premeet cycle.

funny you say that.. i may be making my own chains lol
yes i have that article but hes got a lot more band tension than i have laid out..even if i drop down one band and copy his routine id still be using 3greens per side or even 3 lights per side i think would still be crazy

 

[Chambewy20]

This may be a stupid question, just curious, but have you hit near 725 yet?

I've found for some reason band weight is not the same as free weight, it's weird, just doesn't seem as heavy on your back. I guess because of the deload at the bottom, the lack of any whip, and I'm more confident with heavy ass band weight, accommodating resistance, the deload and all that.

But like what's been discussed up top, make sure you position your bands so that you have a half inch clearance of the j-hooks to do your squat. This also helps if you get tattooed on your box, as I have, you just lean over and hope you hit something so you can get out from under the damn thing.

 

[wnt2bBeast]

This may be a stupid question, just curious, but have you hit near 725 yet?

.

Still breaking in the suit.next week id like to try 650-675x3 with the straps down..Not sure why but i think id like to work my way up over time to a 3RM with straps down..then lighten up and start getting the feel with straps up.i think that number is a conservative estimate..
and even if i should only hit 7 or even do 750 i dont think it matters much as far as setting up weights for a DE cycle..

I grossly underestimated my squat when setting up for my first 12 week block and made very good gains..

I really need t get a solid partner or 2..I mean i only trust 1 person to really spot me and with the attempts id like to make its hard to have confidence in the people around you

 

[Chambewy20]

What suit do you have?

I know you have metal breifs, actually I heard they don't have as much pop out of the bottom as Frantz breifs do, I really don't know first hand, I've been single ply all along with no breifs.

Solid partners are extremely important, someone with a similar mindset that doesn't want to stand around bullshitting all the time. If you can find someone stronger, doesn't matter if they are bigger, all the better.

 

[wnt2bBeast]

Metal Viking Pro
slightly big as i can get into it myself and almost get the straps up

i was thinking of getting larger briefs for training purproses..my metal pros fit me perfect..i was thinking of trying out the viking briefs and then having Ginny add an inch and ahalf or so to the pro's and just use those fro training..

they used to be slightly big but ive added some mass to my frame and now they fit just right lol..

not sure if you ever heard of Iron Island but there are some really strong guys that lift there..i would love to lift there but its just too far to go every other day

 

[wnt2bBeast]

ya know after thinking this over and hearing your guys thoughts..
im gonna simplify this even further..

Not having use of a mono and the fact that i have to set the bands up rather far behind me ( i need a good 2 steps back so i can clear the screw plate in the floor with my stance)..Im gonna go with what i feel is a beginner type band cycle thats listed on the band manual but im going to go with 1 less band than what is listed..

so basically:
bar weight is cycled from 47-50-53
3 weeks purple 8x2
3 weeks green 8x2
3 weeks green/purple 6x2
50% green 6x2
47% purple 6x2
test