DE setup

[Jordan Feigenbaum]

Hey Andy,
Just wondering your thoughts on a switch from the traditional volume days on TM to a DE setup using bands. I'm going to use light bands on squats and monsters on bench. Just trying to get an idea on starting bar weight and if I should pause the bench presses with the DE work too.

Thanks!

[Andy Baker (KSC)]

If you are able to do the DE stuff right, then it can work as your volume work on Monday in the TM. Bar weight will take some figuring out on your part. It will take you probably 3-5 workouts to get everything honed in correctly. Just make sure you have good bar speed and are not slowing down during the course of the workout. Some people pause, some don't. I like pausing, but Louie says not to.

[Jordan Feigenbaum]

Yeah I read that on his deep squatter archive but i liked pausing them. Thanks Andy

[simonsky]

Hope this helps:
http://www.youtube.com/watch?v=0B6Pv3lU6U8

[JohnRoman]

Not to hijack the thread but what do you recommend for DE benches?

I've never read or seen Louie's programming.

I do DE deads and DE squats : (2 reps every 30/60 secs for a total of 10 reps) x 2 sets
But for bench it takes so long to get setup, so I just do 5 reps back to back pausing at the bottom. Again, 2 sets of that.
I try to find a weight that I can explode off the bottom but by the last rep of the last set I'm starting to lose 20-25% speed.
Am I on the right path or way out in left field?

[Andy Baker (KSC)]

I don't know if that will work or not. It isn't what Louie recommends and he is really the authority on this stuff. Not me. Not even close.

Louie recommends 8-10 sets of 3 w/ between 40-60% of your no shirt max. The stronger you are, the lower the % will be.

I will say this....if you are gonna use alot of DE training I would read Louie's stuff. Not that I do or coach everything that I read of his, but I think it is a mistake to not familiarize yourself with what the author of the training methodology has to say about it.

[Jordan Feigenbaum]

Definitely read up on Louie's and Dave Tate's westside experiences, they are invaluable and will help guide your journey into it. For me, having read all the stuff out there on it here is what I've gleaned:

-If you use gear, follow their advice to the letter-that's who it's written for
-If you're raw, you're percentages will be slightly different on each lift and you really only need to monitor bar speed. Adding weight to the bar weekly is okay but not necessary so long as the weight is moved faster than the previous week. When the weight moves so fast that you can't maximally "push" into it, add weight
-varying exercises can be a useful tool when your max effort or intensity day's plateau. For some this may never happen, but for others using the 3 week cycles is necessary. You'll need to experiment.
-If the weight ever slows down or you can't put maximal effort into it, say a 275lb speed pull for a 500lb deadlifter-you need to put 500lbs worth of force into 275lbs, if you can't do this or it slows down modify the weight or accomodating resistance to suit this parameter
-If you're a raw lifter, paused benching seems to be all the rage, as the weak spot is generally off the chest or a few inches above it. Geared lifters get stuck at lock out, which is why louie's guys try to reverse the motion so quickly at the bottom (and not pause), two different populations here
-the basic premise from westside behind DE work is that you want to continually fatigue the fast twitch muscle fibers each consecutive set, which is done under incomplete rest. The last set will still be done quickly, but since some of your FT muscle fibers are fatigued other FT muscle fibers will be used and on ME day, hopefully, all of these FT mm fibers will be used.
-Doing less reps per set allows a lifter to get in more quality reps, ie on speed pulls you'll get 15 "first reps" rather than only 1 or 2 seen in a typical SS or TM template
- let your own experience be your guide- if weights on ME day or ID aren't going up you're either not providing enough stimulus or not recovering- figure out which is which for yourself
-finally, keep the bar speed HIGH!

For DE benches just do them in a power rack and double choke the bands OR do them on a regular bench with two 90+ lb dumbbells on each side. Loop the band around both db's handles and pass the band through the free loop. This effectively chokes the band properly and you can then anchor it to the bar. When in doubt, just use straight weight and move the weight quickly, that works too.