Box squat weights, percentages...

[I'D RATHER BE DEADLIFTING]

I'm curious what you guys are using these days. I just got done with a regular squat cycle, no box, and just got back on the box today. It was awkward to say the least. At the end of my squat cycle I hit a PR 390. I was going to go with 185 and light bands today, but after 2 sets my speed was terrible. I lowered to 155 and my speed was better. Does this seem really low for someone with a max of 390?? If it matters I choke the bands around 2 dumbells on each side. I expected to use 185 this week and go to 205 next week. Any suggestions?


While we're at it, those who do speed pulls, what % are you using? My max is 460 both styles and I used 245 standing on 3 mats conventional. Speed was good. I was going to raise it a bit next week. What do ya think?

 

[BigWh1tey]

the % outlined in the seminar have worked great for me through out all the phases of squat training , but if the weight feels awkward and slow I would say stick with the lower % until your speed improves. ( BTW, I have found that I move faster with the bands and weight then just weight alone, If I was slow with 315 I actually got faster with 315 + green(average) bands. The bands keep you working all the through the ROM and you cant slow down.

On Dynamic deads i use 50-60% off a plate and work up to about 80-90% every 3rd DE day .

 

[Vulgar_Display_Of_Power]

BigWhitey,

Are you using speed Dl's every dynamic w/o? If so, do you think this takes away from some of your other assistance exercises?

Also, if you are using it every week, how does your speed feel on the 80-90% ay in relation to the others?

 

[BigWh1tey]

the only time i haven't done DEDL after DESquats was during my speed strength cycle ( i was just to beat up after all that band tension ).
I don't feel like it takes away from my assistance work at all, on the nights when i take the DL weights up in %, i make sure i stay fast, some times i keep the bar weight fixed and just pile on the chains and i always ramp rather than pyramid so its not that much work ( i jump from 50% to 70% to 80-90% all singles with 90-120 seconds in between).

 

[Liftbig]

ive pulled 620 easy and use anywhere from 315-385 and they are fast. the percentages are just a guidleline. the guy i squat with on fridays is faster than me with the same weights but i squat more than him. so hes using more weight then the % say but he moves it pretty well. just concentrate on speed and technique