Please Scroll Down to See Forums Below Just out of curiosity, what do you guys usually use for Dynamic Squat workouts? What weight and what band? Also, do you guys use bands every week? Just recently taken my stance out wider and it definitely makes these easier. Much more tension in my hips from the wider stance. Thanks for your input
Dynamic Squat
- Thread starter bigokie
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Screwball
New member
Hey BigOkie...
I really vary my DE squats. I go by feel more than anything. When I feel strong I throw a lot of weight on with band tension. When I feel beat up then I go with just straight weight. Don't worry about percentages. I just make sure I can maintain my speed without affecting my ME workouts. Typical working weights:
315, 365, 405, 455 with & without bands (I have greens and minis)
I really vary my DE squats. I go by feel more than anything. When I feel strong I throw a lot of weight on with band tension. When I feel beat up then I go with just straight weight. Don't worry about percentages. I just make sure I can maintain my speed without affecting my ME workouts. Typical working weights:
315, 365, 405, 455 with & without bands (I have greens and minis)
Hey Screwball...
Finally moved out of the cage like you suggested and this made a huge difference. The weights were the high end of what I used to use and they felt extremely light. I feel like I get about 100# more with a wider stance, don't know though.
What's your max squat? What's your best GM? Just trying to figure out where I am without having to max out. Thanks
Finally moved out of the cage like you suggested and this made a huge difference. The weights were the high end of what I used to use and they felt extremely light. I feel like I get about 100# more with a wider stance, don't know though.
What's your max squat? What's your best GM? Just trying to figure out where I am without having to max out. Thanks
powerlifterjay
New member
I do mine alittle different and this way my partners honest opinions come in handy. I go up in reps of doubles until my speed slows down. On days with no bands i do 10 sets of 2 up to about 550 then back down to 405. A wave basically.
On days with bands i use 50% of my max at the bottom and usually 100 lbs of tension at the top. Some times we use a ton of weight at the top blues and greens. Rare but we do. We do for boards as well. Instead of ading weight add bands.
I cant squat with bands every week. The tension is too much on my upper body shoulder area. So every 3 or 4 weeks we do them.
Keep in mind liek my bench work my squat work is a hybrid theory of westside. Thats why i go heavier on speed day. But i do speed squats.
On days with bands i use 50% of my max at the bottom and usually 100 lbs of tension at the top. Some times we use a ton of weight at the top blues and greens. Rare but we do. We do for boards as well. Instead of ading weight add bands.
I cant squat with bands every week. The tension is too much on my upper body shoulder area. So every 3 or 4 weeks we do them.
Keep in mind liek my bench work my squat work is a hybrid theory of westside. Thats why i go heavier on speed day. But i do speed squats.
I usa a combination of bands and chains for about 8 weeks then the last 6-8 weeks before a met it's bands only, with the last 2 weeks being just abr weights. I normally use the greens or blues, but I have done a dbl with 575 off thebox with both green and blues. I am gearing up for a circa max phase whcih I have never done so we'll see how long I can go with multiple sets of bands. My bar weight is between 365 and 415 for my normal speed sets. I do not subtract band tension -- I just add the bands along with the bar weight.
IrishPower
New member
hey pljay,
can i make an honest observation from my own experience
i think you are going too heavy on your speed. of course i dont have a video so i cant say for sure but let me give you something from my own training......
i think i am between 750 - 800 squatter right now and i was using up to 535 (if you count the chains) for speed.
i showed my videos to bob and dave and they both said i needed to drop the weight and get faster.
so 4 weeks ago, i bite the bullet, drop my speed down to 405 and lower my box height just for good measure (dont want to get fucked in my first meet back) .....
4 weeks later, i blew past my pr on the low box (see next post)
remember... speed weight shouldnt be more than 50 - 55% of context max..... and dont forget you still get to take some heavies after the speed is done.
the hardest part is your ego in a commercial gym... bring lots of bands and chains in to compensate for feeling weaker and that will scare the shit out of people properly!
good luck
/irish
can i make an honest observation from my own experience
i think you are going too heavy on your speed. of course i dont have a video so i cant say for sure but let me give you something from my own training......
i think i am between 750 - 800 squatter right now and i was using up to 535 (if you count the chains) for speed.
i showed my videos to bob and dave and they both said i needed to drop the weight and get faster.
so 4 weeks ago, i bite the bullet, drop my speed down to 405 and lower my box height just for good measure (dont want to get fucked in my first meet back) .....
4 weeks later, i blew past my pr on the low box (see next post)
remember... speed weight shouldnt be more than 50 - 55% of context max..... and dont forget you still get to take some heavies after the speed is done.
the hardest part is your ego in a commercial gym... bring lots of bands and chains in to compensate for feeling weaker and that will scare the shit out of people properly!
good luck
/irish
powerlifterjay
New member
Irish,
Like i said maybe i am doing westside and dont rrealize it. But i hit tuesday back (good mornigns, reverse hyper, stiff leggs, partials ETC) so when i come in on Frid to hit legs one week i do my version of speed. Which is what i listed. No bands up to 550 or until i slow down. Or 50% plus bands. But if i do this i dont do them again until 2 weeks cause the following friday i go up in weight until i hit a max off the box. In the gym free squattin iam 800lb squatter as well. Never have missed 750, so i am around were you are. So basically every tuesday is a diffeent movement heavy. Friday is speed one week, max the next.
SO liek i said it is my hybrid theory of westside. It works for me so far. That is why my speed is a little heavier. But my 550 x2 actaully looks as fast as my 365x 2. Not quite but close.
Even though i love good mornigns as my new favorite exercise i just cant grasp the fact of it being a squat accesory. To me its a deadlift movement.
But after June i am going to try to 100% westside my training except bench. Like swapping speed on tuesday for max on fri then switch the following week. You see what i mean? I understand what you mean. Speed should be just that ...speed.
Like i said maybe i am doing westside and dont rrealize it. But i hit tuesday back (good mornigns, reverse hyper, stiff leggs, partials ETC) so when i come in on Frid to hit legs one week i do my version of speed. Which is what i listed. No bands up to 550 or until i slow down. Or 50% plus bands. But if i do this i dont do them again until 2 weeks cause the following friday i go up in weight until i hit a max off the box. In the gym free squattin iam 800lb squatter as well. Never have missed 750, so i am around were you are. So basically every tuesday is a diffeent movement heavy. Friday is speed one week, max the next.
SO liek i said it is my hybrid theory of westside. It works for me so far. That is why my speed is a little heavier. But my 550 x2 actaully looks as fast as my 365x 2. Not quite but close.
Even though i love good mornigns as my new favorite exercise i just cant grasp the fact of it being a squat accesory. To me its a deadlift movement.
But after June i am going to try to 100% westside my training except bench. Like swapping speed on tuesday for max on fri then switch the following week. You see what i mean? I understand what you mean. Speed should be just that ...speed.
I kinda agree. I think many people use too much weight. I know all the theory behind which percentages to use but I also try to go by feel and see if I can keep the speed I want. But again I don't know unless I have someone watch me, cause it's hard for me to gauge speed when I lifting. If I'm watching it's much easier. Squat %'s with bands are supposed to vary from 47% up to 58% of a raw. But I also hear that your supposed to go by feel and use whatever weight you use till you start to slow down. Then see if your ME day suffers. If you stop making PR's then your Dyn day is too heavy. Just for comparison the guys at Westside that squat 900+ use 405 and a blue band per side for speed strength. I guess I'll just have to find someone to watch me squat and go by what they think. Thanks for your guys input.
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