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View Full Version : with 5/3/1 anybody forgetting how to explode?



endymion88
11-16-2009, 04:30 PM
i'm just noticing this now that i'm trying some heavy singles to get ready for the strongest of the weak. i was squatting and i explode out of the hole just fine but when it gets midway i just slow down then i have to conciously tell myself to explode to finish my lift...same with my bench..very inneficient. anybody have this problem and how did you fix it. i was thinking doing some speed work every 2/3 weeks. anybody got advice for this?

ScottYard
11-16-2009, 04:37 PM
For this exact reason I do a deload cycle wich is a 4 week block at singles at 90% down to 50% over 4 weeks. I do this to learn how to be fast again.

endymion88
11-16-2009, 04:42 PM
ahhh so that's your pre meet training that is a very good idea scott. who said big strong guys can't be smart :P. wanna draw what it looks like a bit? also do you feel a smaller guy would need four weeks aswell?

ScottYard
11-16-2009, 06:01 PM
5 weeks out from meet

Deload( This would be after a 3 week block of triples)
Singles up to 70/80/90%
Singles up to 60/70/80%
Singles up to 50/60/70 %
Deload
Meet

Nothing to fancy. I still do assistance work hard. In all actuality its only really 2 easy weeks. I deload no matter what on the first week of 90% it sucks b/c 2 weeks prior I just did a heavy as triple with 95% % of my true max.

As for a smaller guy. I have had guys do this that Squat 600 plus raw to guys at 400 and it works well. I do a 25 week meet cycle so after that i need 4 weeks to take it easy.