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thewicked
05-09-2011, 12:56 PM
let me see if I'm understanding the book of methods I'm reading and the louie videos I'm watching on his seminars about the pendulum wave.

Say I rotate squats, safety squats, cambered squats, and goodmornings weekly for ME work...

my DE days would last for three weeks on squats for 50/55/60% then switch to safety squats for 50/55/60%, etc. every three weeks? Same thing with bench? Just pick one of the maxed exercises and work it for 3 weeks?

Travis Bell
05-09-2011, 07:25 PM
For squat that'd work, but for bench no, you can't use your ME exercises because they would effect the actual lift too much.

Like if you used 3brd close grip for your ME work, you can't effectively use that as DE work

What you'd do is 3 wks with mini, 3 weeks with monster minis, 3 weeks with 2 chains, 3 weeks with 3 chains, back to minis etc.

Each 3 week wave would consist of the 55/60/65

Edit - you can't really use GM's for DE squat work. I would think trying to be explosive with those would get rather harmful

AdamBAG
05-10-2011, 08:16 AM
Just to add to what Travis said...

You normally figure your percentages off the competition lifts, not your max effort lifts. So for squat 50/55/60 or 55/60/65 of your best competition squat.

Those are guidelines though. You may need to use a different % if you switch bars, change box height, change accomodating resistance etc. You still want to have speed be your guide.

thewicked
05-10-2011, 02:32 PM
yep I'm only going to use the cambered, safety squat, and barbell for my lifts. and rotate them with speed only being the concern on DE days.

bench I've done before...I'm going back to westside.

bench I'll rotate the bands and chains...do you use the%weight + the bands or chains? or factor them into your total calculated weight?

Travis Bell
05-10-2011, 07:17 PM
bar weight is the percentage

However that can be too much for most people who are starting out and you may need to back down the bar weight and stay with lighter tension weights for awhile.