DE Bench Question

[Deciever]

On DE bench, i know your supposed to go for a few singles at around 80% of your max after your speed work.

now as i progress through my westside cycle, should i keep the 80% as 80% of my original max before the program, or try increase the weight say 5lbs every 2-3 weeks on my singles after speed work?

 

[The mann]

go by feel man,when you take the singles go by your bar speed for that day and go only as heavy as you can and maintain speed........

 

[Deciever]

alright, thanks man. thats wht i was thinking, but i really had no clue if iwas right or not

 

[Cubanito17]

WHOA 80% I dunno bout all that bro I normally do a single with 75% after DE bench.

 

[The mann]

just go by feel.thats all.don't worry about percents ,just don't max out obviously.i hardly ever take a heavier weight on speed day and i am doing fine.your main goal is get the bar moving fast on that day,.......

 

[speedDemon]

i think that is exactly why I never powerlifted.too complicated,now percents???why not stick to basic 3 lifts and strive to be stronger?i see no point in most of the exercises you people create.This is not a flame just my observation and opinion.I find this to be way more difficult than it has to be.I don't think Ed Coan used these methods and he was a champion.

 

[The mann]

what exactly do you mean complicated?thats cool you have your opinion.what is your background?how long lifting?do you also believe times change and new ways of doing things come also??

 

[Prometheus]

Speed - you don't have to use percentages, and definitely don't have to let them stop you from lifting! if you have a method that works for you, then go for it.......

 

[speedDemon]

all i'm saying is board press and this other stuff looks stupid to me and i can't imagine walking into a gym with a bunch of wood.are we weightlifters or carpenters?come on guys!!
i'm not sure if i am considered strong for my weight but i want the look aswell as the strength.the mann what i mean is complicated to where i must enter a gym with a damn calculator in hand.what happened to doing regular powerlifting without rubber bands and all this stuff......

 

[Arioch]

What happened is that people continue to try an find new ways to get stronger. While some people can do quite well on a simple periodized program, like Coan, and Furnas, who was instrumental in Coan's progress, a couple of things should be noted:

1. Coan follows a simple, periodized program, but guess what? The numbers are based on percentages.
2. Do you really need a caculator for basic math?
3. Certain methods have been shown, both in practice (competition) and theory (research and study) to provide greater increases than others. Compensatory acceleration is one of them. The rational behind using the bands and chains is to not only make it harder to acclerate the bar as your leverage improves, working RFD, but to create additional muscular overload that is not only sport specific, but lift specific as well.
4. Using percentages as a part of training has been the hallmark of the most successful strength teams in the world. The most successful, the Russian Dynamo Club, has been using them for 50 years. This club was used as the basis for much of the Russian research that is the basis for the conjugate training system used by not only most of the members of this board, but Westside Barbell Club as well. Coincidentally, WSB is the best powerlifting team in the world.

People can go with what the masses do, but there is a reason they remain the masses, and not the individuals who push the envelope.

"Average athletes prepare with average methods" - Vladimir Zatsiorsky