DE squat training?

[b17vic]

Hello Andy this is continuing on from Ripp's Q&A but I wanted to ask you directly.

1. In regard to my using DE on Fri is it ok to use full squats or do I need to switch to box squats?
2. Is it best to start at too low a load and work up over time?
3. Considering my squat is not very strong do I have to use bands/ chains?

I've read and watched videos recommending that 10 sets of 2 reps be used when training the squat in this way, that the bar speed is more important than the load, rest between sets be kept short, as close to perfect form be used whilst willfully and intentionally applying as much effort as possible to move the load. Is this a correct understanding of how to conduct the DE session?

[Andy Baker (KSC)]

If I remember correctly, you are using the DE method on your Friday intensity day in the TM???

1. You can use regular squats but I prefer box squats. However, I don't change my form for a box squat. I don't sit WAAAAY back to where my shins are past vertical. I just like the concept of stopping and then exploding up from a dead stop. Just dont relax on the box. Stay tight....1 - 2 - UP!!

2. Yes, it is best to start a little light than too heavy. I have found for squats I like between 60-70%. I have used less and the bar will fly off my back (this is too light). I have used up to 80% and the bar starts to slow down in the later sets (too heavy).

3. If your squat isn't very strong then you may not benefit as much from DE training than if you just stuck with 5's. No, you don't need bands and cahins when you start. I have never used chains, but I have used bands. I like the effect of light bands on the bar with about 60% of your 1rm on the bar.

Your understanding is correct. Get a training partner to time your rests, watch your form, and monitor your speed. Make sure your partner knows what he is supposed to be looking for.

[b17vic]

Ok thanks. You say in 3 about not benefiting much from DE if my squat is not very strong, with that in mind what would you define as strong/ at what loads do you think it would be of use to use DE. I know it's an individual thing and different people have weaknesses where others have strength but I'd rather not waste months trying something out to find it not working.

[Andy Baker (KSC)]

What is your height, weight, age, and best set of 5 on the squat??

[b17vic]

Currently 235lbs but carrying a little more fat than I need, but not too much. I don't have a big belly but I've been leaner. I'm 6ft tall with long arms and long legs and broad shoulders, so people say? ! I'm 35 years young :-) I'm obviously not inflating my claim of 320 lbs for 5 reps on full squats, as defined in SS, for the benefit of this forum :-O

[Andy Baker (KSC)]

You think you would push up your squat to 405 x 5 over the next year or so with a program based on 5's??

[b17vic]

Do you know since I posted my first question to you here along with your replies and considering what I posted in Ripp's Q&A I've had a revelation. . . . I think I've been getting ahead of my self :-O
My goal then is to make 405lbs in the squat for 5 reps within a year.
My answer is yes I believe I can.

[Andy Baker (KSC)]

Ok. I think that is a realistic goal for you. Let me know if you need help coming up with a plan.

[b17vic]

I'm sure I'll be able to get there by organizing it my self as long as I'm sensible and don't try to rush it. Thank you for your time in helping me work this out :-)

[Andy Baker (KSC)]

Sure thing